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maccaz

maccaz 2018 prep log

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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

 

 

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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

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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

 

 

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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

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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 

 

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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 

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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 

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