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maccaz

maccaz 2018 prep log

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W28d1 

 

pulldown 4x10

cable row 4x10

machine row 4x10

Straight arm pulldown 4x10

curls

 

squats tomorrow, one more heavy week, then deload for a week in Bali 

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W28d3

 

slept bad on shoulder so felt crap so cut it short

 

bench 

115 x 6 (amrap)

 

spoto 95 2x10

 

lots of triceps 

 

rest tomorrow, dead’s Wednesday 

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W29 deload week

 

in Bali so just had a couple of sessions this week

 

monday 

 

squat (beltless bare knees)

140 4x5

 

Leg press

300 4x12

 

Leg extensions 4x12

 

ham curls 4x12

 

 

 

Friday (today)

bench 100 5x5

spoto 80 4x12

lots of arms 

 

 

Back in aust on Monday. Will be starting new block and hitting some good numbers. 

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W30d1 new block 

 

cable row 5x12

high row 5x12

machine row 5x12

straight arm pd 5x12

lots of biceps and triceps 

 

training in hammerhead gym kuta, highly recommend it 

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W31d4

 

deadlift 

202.5 6x3 

 

lots of ham curls and leg extensions then then went out for dinner and struggled to finish 600g steak, getting weak with age lol 

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Got sick as so skipped d5 last week. Trained last night still sick with beast builder and hit a pr on squats 

 

w33d1

squat 

to 210x8 pb

 

bench to 120 just practicing 

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