maccaz

W1d4 Finished the deadlifts in a little under 11 mins which wasn’t hard as it should have been deadlift 187.5 5x3 good morning 110 3x8 1 leg extension 35 3x15 ham curl ”9” 4x12 back ext 3x20

W13d3 im going away this weekend so squeezing this week into a few days and doing next weeks squats on Friday (instead of Saturday ) before I go so gonna be rough few days Also doing incline bb instead of db this block, starting light and will build it up bench 107.5 5x3 incline bench 60 4x10 machine bench (v short rest ) 25/side 4x12 cable fly 40lb 4x12 tricep pressdown 90lb 4x20 (RIP) deads tonight, shoulders tomorrow, squats Friday like 5am before airport gonna be yuck

W13d2 (Sunday) bb row 70 4x10 narrow grip pulldown 64 4x10 cable row 55 4x10 straifht arm pulldown 80lb 4x12 barbell curl 20kg 4xamrap

W13d1 (Saturday ) Start of new blocks. Will use wraps from now squat to 172.5 x 9 in wraps RDL 130 3x8 leg press 180 4x15 ham curl ”8” 4x10 leg extension 40kg 4x15

W12d4 deadlift 185 7x4 good morning 100 3x8 back extension 1 leg extension ham curl

W12d3 feeling very crap over tired etc but got it done bench 105 7x4 db incline bench 30 4x10 cable fly 40lb 5x12 tricep press down 90lb 4x20

W12d2 wide grip pd machine 40/side 4x10 barbell row 80x10 100x6 heaviest I’ve tried 80 4x10 plate load row 35/side 4x10 straight arm pulldown 90lb 4x15 lots of curls

W12d1 spent 6 days in shithole island off Papua New Guinea with no access to gym and not enough food and long working days, then 19 hours travel time to get back on Friday so wasn’t feeling flash so just got the main shit don yesterday (Saturday) also next week is new block and I’ll be squatting in wraps so did a few sets in wraps today squat 170 3x4 (sleeves) 170 2x4 (wraps ) 170 x 8 (wraps ) ham curl 10 4x10 leg extension 45kg 4x15

W11d1 been busy af organising shit for work trip. Fly to Papua New Guinea early tomorrow morning won’t be able to train till next Saturday so squeezed few things into this session Was feeling pretty beat up so glad to get through this bench to 107.5 x 6 Incline Db bench 30 4x10 squat to 170 6x4 deadlift to 200x1, 170 x 5 Db curl 15kg 5x10 pull aparts and rotations

W10d5 standing ohp 62.5x 8,8,7,7 40 x 12 Side raise 10 4x10 skull crusher ss curl 35 3x15/10 30 2x15/10 kickbsck ss hammer curl 12.5 3x10/10 Cable curls ss pressdown 70lb 3x15/15

W10d4 deadlift 185 5x4 good morning 120 3x8 pb back extension 35kg 4x15 1 leg ext 35kg 3x15 ham curl 10 4x8

w10 extras day band rotations x lots band pull aparts x lots ab wheel rollout 5x10 getting good at these leg raise 5x10

W10d3 bench 105 5x4 db bench 35 4x10 cable fly 50lb 5x12 machine bench 50kg 4x10 tricep pressdown 90lb 5x20

W10d2 today bb row 90 4x10 plate load pulldown 35/side 4x12 ds 20x15 plate load row 30/side 4x12 20/side x 15 straight arm pd 120lb 3x12 100lb 2x12 Preacher curl 30kg x 12,10,10,7 standing curl 30kg 2x10 hammer curl 10kg 3xfail

W10d1 (yesterday ) squat 170x6 rdl 130x12 150 x 10 170x8 heaviest i have done these leg press 200kg 4x15 ham curl ”10” 4x12 leg extension 55kg 4x15