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maccaz

maccaz 2018 prep log

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W22d1 

 

plate load machine row 

65/side 4x10

45x20

 

bb row (tempo)

70 4x12

 

pulldown

5x12

 

slingshot bench 

to 150x1

 

Axle floor press 

80 4x8

 

lots of biceps and triceps

 

was doing  heaps of extra shit as have time to kill.

 

big squat session tomorrow 

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W22d2

 

Need a deload, I’m beat up bad, 1.5 weeks of heavy volume to go then can deload the main lift. I dropped numbers back a little on accessories as rekd. 

 

squat

192.5 6x4

 

rdl

120 3x8

 

leg press 

200 4x15 

 

leg extension 

5x15

 

ham curl

5x12 

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W22D3 last night

 

V good session

 

bench press

110kg 5x4

 

spoto press

85kg 4x10

 

machine bench

85kg 4x10

 

tricep pressdown

90lb 4x20

 

pec deck

50kg 4x10

 

deads tonight

 

 

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W22d5

 

feeling very very beat up. One more heavy as week then very much needed deload 

 

cg bench 

92.5 4x10

 

ohp 

55 4x10

 

side raises

face pulls

curls

tricep press downs 

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W24d2

 

narrow grip pull down 

64kg 5x12

 

barbell row

70 4x12

 

Machine row

55kg 5x10

 

straight arm pulldowns 

130lb 4x12

 

lots of curls 

 

bench tomorrow. Hopefully deadlift Tuesday then I’m flying to Papua New Guinea for work for 9 days so I’ll be trying to train at the mine camp gym. See how I go, should only need to do 1x squat, bench, dead, and accessory session while I’m there 

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w25d2

 

trained at 330am was rough. all good. fly home in 5 days

 

pull down 5x10

bb row 80kg 4x10

cable row 4x10

straight arm pd 130lb 4x10

lots of curls

 

the humidity here is fucked. the gym itself is really nice, like a high quality, brand new commercial gym. squat rack, benches., lots of accessory machines, can't complain at all

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W25d3

 

back to aus in 3 days, keen af. 

 

Bench press 

105 x 10

 

spoto press

87.5 4x10

 

machine press

80kg 4x10

 

cable fly 

50lb/side 5x12

 

press down 

5x12 

 

I’ve got food poisoning or some shit from the food/water here so pretty happy to hit planned numbers 

 

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Haven’t been posting. 

 

Saturday was w26d1, back and biceps

 

sunday was w26d2, 187.5 7x3 squats + accessories 

 

today is w26d3

 

bench 

112.5 7x3

 

 

spoto 

90 4x10

 

machine press

80 4x10

 

flys 

 

tricep press downs 

 

done 

 

 

 

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w26d5 yesterday

 

deadlift (meant to be amrap)

200 x 5 (nose popped and distracted me so started over)

200 x 8 pb

 

good morning

100 3x8

 

leg ext 

4x12

 

ham curl

4x12

 

back ext 

4x12

 

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