maccaz Posted October 21, 2018 Author Report Share Posted October 21, 2018 W17d2 another good sleep with cpap. Last week of this block squat 185 7x4 rdl 120 3x8 leg press 250 3x15 ham curl 3x15 leg extension 3x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 23, 2018 Author Report Share Posted October 23, 2018 w17d3 tough day, arms a bit cooked from low bar squats bench press 110 4x4 100 3x4 incline bench 77.5 4x10 machine bench 70 4x10 db fly 4x10 cable fly 3x15 tricep pressdown 5x15 90lb Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 24, 2018 Author Report Share Posted October 24, 2018 W17d4 deadlift 200 x 6 ssb good morning 122kg 3x8 bsck extensions 4x15 leg extensions 5x15 ham curl 5x12 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted October 24, 2018 Report Share Posted October 24, 2018 On 23/10/2018 at 9:18 PM, maccaz said: w17d3 tough day, arms a bit cooked from low bar squats You squat using your legs bro. Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 24, 2018 Author Report Share Posted October 24, 2018 1 hour ago, GyzzBrah said: You squat using your legs bro. Try 7 sets of low bar squats at 80% and let me know Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 27, 2018 Author Report Share Posted October 27, 2018 W17d5 was a massive arms and shoulders sesh on Friday night. Deload this week d1/2 squat 140 3x5 leg extension 5x15 ham curl 5x12 Pulldown 5x10 machinw row 5x10 straight arm pulldowns 4x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 29, 2018 Author Report Share Posted October 29, 2018 Deload d3 bench 90 5x5 incline bench with long pauses 60 4x12 machine bench 60 4x10 flys press downs Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 31, 2018 Author Report Share Posted October 31, 2018 deload d4 last night deadlift 140 3x5 beltless good morning 60 4x12 leg extension 4x15 ham curl 4x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 2, 2018 Author Report Share Posted November 2, 2018 Deload day 5 last night close grip bench 70 5x10 side raise 4x10 lots of arms Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 3, 2018 Author Report Share Posted November 3, 2018 W18d1 (new block starting today) squat 180 x 10 Pb (amrap) rdl 120 3x8 leg press 160 4x15 leg ext 4x15 ham curl 4x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 4, 2018 Author Report Share Posted November 4, 2018 w18d2 yesterday pulldown 64kg 4x10 t bar row 40kg 4x10 machine row 45kg 4x10 straight arm pd 100lb 4x12 lots of curls Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 5, 2018 Author Report Share Posted November 5, 2018 W18d3 bench 107.5 5x3 spoto 75 4x10 machine bench 60 4x12 tricep press down 100lb 5x20 cable fly 5x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 6, 2018 Author Report Share Posted November 6, 2018 w18d4 yesterday fun session, everything feeling good deadlift 195 5x3 good morning 112kg 3x8 leg extension x lots ham curl x lots back extension x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 9, 2018 Author Report Share Posted November 9, 2018 W18d5 last night close grip bench 82.5 4x10 60x12 db press 25 2x8 20 2x10 side raise 10kg 4x10 lots of arms Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 10, 2018 Author Report Share Posted November 10, 2018 W19d1 early morning squats squat 180 6x3 beltless RDL 120x8 130 2x8 leg press 220 4x15 leg extension 5x15 ham curl 5x12 bench (Just fcking around killing time practicing) 110x1 100 for a few 5s Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 11, 2018 Author Report Share Posted November 11, 2018 W19d2 t bar row 50kg 5x10 pulldown 68kg 4x10, 50x10 machine row 50 5x10 straight arm pulldown 110lb 5x12 Lots of incline bench curls, ezbar 21s, ez bar curls Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 12, 2018 Author Report Share Posted November 12, 2018 W19d3 flatout day; barely ate at work but had very good session Bench 102.5x9 spoto bench 77.5 4x10 dropset 60x15 cable fly 50lb/side 4x12 machine bench 70 4x12 tricep pressdown 100lb 4x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 13, 2018 Author Report Share Posted November 13, 2018 W19d4 deadlift 195 6x3 goodmorning (bb) 100 3x8 back ext 4x15 leg ext 5x15 ham curl 4x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 14, 2018 Author Report Share Posted November 14, 2018 W19d5 cg bench 85 4x10 db ohp 27.5x10 25 3x10 side raise 5x12 lots of arms rest tomorrow squats early Friday morning. Away for weekend, back to it Tuesday Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 15, 2018 Author Report Share Posted November 15, 2018 Brought d1 for next week forward two days as flying to brothers wedding tomorrow. D2 will be on Tuesday so a few days off but all good. W3d1 squat 180 7x3 Beltless rdl 140 3x8 leg press 4x15 Ham curl 5x12 leg extension 5x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 20, 2018 Author Report Share Posted November 20, 2018 W20d3 bench 107.5 5x3 spoto bench 80 4x10 machine bench 4x10 ran out of time had to catch up on some work deadlifts tomorrow Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 21, 2018 Author Report Share Posted November 21, 2018 W20d4 + some extra stuff deadlift 195 x 8 pause deadlift 170 3x3 good morning 112 3x8 72 x 20 beltless ham curls leg extensions machine row 100kg 5x10 pulldown 150lb 4x10 some arms Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 22, 2018 Author Report Share Posted November 22, 2018 W20d5 cg bench 87.5 4x10 log strict press 52 4x10 62 5x5 62x10 side raise 10s 5x10 incline bench curl ss kickbacks 3x10/10 barbell curl 20kg 5x20 Rope pressdown 80lb 5x20 Then just bounced around hitting arms till I’d done 500 reps arms rekd Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 25, 2018 Author Report Share Posted November 25, 2018 W21d1 yesterday squat to 192.5 x 6 RDL beltless 150 3x8 leg press 250 4x15 lots of leg extensions and curls Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 26, 2018 Author Report Share Posted November 26, 2018 W21d2 pulldown 68kg 4x10, ds 50x10 t bar row 55 4x10 ds 40x10,20x10 machine row 55 2x10, 50 2x10 ds 30x10 straight arm pd 100lb 5x12 heaps of diff curl variations till biceps rekd Quote Link to comment Share on other sites More sharing options...
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