Mcmass training logs

[Mcmass]

Thought I would post the training I do preping for the 2012 Bodybuilding season.

Aiming to compete in at least 2 of the Sept shows in Wellington this year and then focusing on Nationals in Oct.

Today its 17weeks out from NABBA Wellington regionals on 1st Sept.

Weighing 96.4kg today in the AM @ 17% bodyfat. Goal is to be 84-85kg @ 5ish% for the shows.

Have been slowly reducing food over the last 3weeks, will be posting mainly training and not logging my diet for the most part.

Over the years Ive found lower volume has worked best for me, normally do 2-4 exercises per muscle group, 1st exercise per muscle use 2 lighter sets followed by 1mid weight set then 2 heavy working sets. 2nd exercise will do 1 mid weight then straight into 2 heavy sets.

Like to use forced reps,drop sets,rest pause etc for some exercises but use sparingly.

18/4/12 - LEGS

Felt like staying lighter today and pushing out some high rep squats.

Back squats

60kgx10

60kgx8

100kgx8

140kgx20

140kgx18 (form was slipping so racked it)

Romanian Lunge

22kgx12

22kgx12

Walking Lunge

bodyweightx40reps

19/4/12 - BACK

Aim to build my lats up from last year so choose exercises I feel hit my lats well.

V-bar pulldown

75kgx12

90kgx10

90kgx10

90kgx9 + 2 forced

1 arm T-bar row ( do these standing both legs on one side on bar, similar to a one arm row, with the t-bar the benefit is you can vary hand placement to hit different areas easily)

20kgx12

25kgx12

25kgx12

Cable neutral grip pulldown, kneeling

28kgx12

36kgx10

36kgx10

Dumbell pullover across bench

30kgx12

40kgx10

40kgx10

20/4/12 - ARMS

Superset workout 1set bicep followed by 1set tricep

Cable rope hammer curls A1

44kgx10

44kgx10

40kgx12

Cable rope pushdowns A2

70kgx12

80kgx10

80kgx10

Dumbell standing curls B1

20kgx10

22.5kgx10

22.5kgx8

Overhead 1 arm extension B2

22.5kgx12

25kgx10

25kgx10

Seated concentration curls C1

15kgx12

15kgx12

Cable reverse pushdown C2

13kgx12

13kgx12

23/4/12 - BACK

Narrow neutral grip pullup

bodyweight 3sets x 10

Medium grip sets 2sets x 10

Seated row straight bar wide grip

60kgx12

70kgx12

70kgx12

Bench prone dumbell row

25kgx10

27.5kgx10

27.5kgx10

Dumbell pullover

40kgx10

40kgx10

25/04/12 - LEGS

Romanian deadlifts

60kgx10

60kgx8

100kgx8

140kgx6

180kgx10

180kgx10

Static barbell lunges

60kgx10

100kgx8

120kgx12

120kgx12

Front squat

60kgx10

100kgx12

100kgx12

Walking lunge dumbells

30kgx20

30kgx20

27/04/12 - Pecs + Delts

Decline barbell press

60x12

80x10

100x8

130x10

140x7 + 1forced

140x7 + 1forced

Incline barbell press

80kgx10

110kgx10 +1 forced

110kgx10 +1 forced

Dumbell seated shoulder press

20kgx10

30kgx10

40kgx10

40kgx9 + 1forced

Wide grip rail pullup (elbows out at sides to hit posterior delt)

3setsx12

Cable side lateral with rotation

8.25kgx12

8.25kgx12

Cable bent over one arm rear delt fly

18.25kgx12

18.25kgx12

28/04/12 - ARMS

Skipped Triceps today, elbows needed a rest:(

Dumbell alt standing curls

15kgx10

15kgx10

20kgx12

20kgx12

Incline bench hammer curls

15kgx10

17.5kgx10

17.5kgx10

Overhead high cable concentration curl

7setsx13.25kgx12

30/04/12 - BACK

Med grip overhand pullups

bodyweight 3setsx10

Bent over barbell rows overhand

60kgx10

80kgx8

110kgx8

110kgx8

Prone bench dumbell row

25kgx12

25kgx12

Seated row v-handle

60kgx10

80kgx10

80kgx10

Cable reverse pulldown

7setsx80kgx10

2/05/12 - LEGS

High volume today training in with the high volume advocates, just to shock the legs. First time in years that Ive used the leg ext machine.

Warmup

Lying leg curls

40x12

40x12

60x10

70x10

70x10

70x10

Leg ext

40x20

40x20

60x12

80x12

80x12

Huge drop set!

100x10,90x10,80x10,70x10,60x10,50x10,40x10,30x10,20x10

Leg press

4p + bandx15

5p + bandx15

6p + bandx12

7p + bandx12

8px15

9px12

10px8 + 4forced

Walking barbell lunges

60kgx18

60kgx10 - failed on 10th rep this set fell over and finished set no weight.

60kgx20

Smith back squats

60kgx10

80kgx10

80kgx8 +2 forced

Stifflegged deads 3setsx60kgx15

superseted with standing curls 3setsx40kgx12

Crazy workout!

4/05/12 - PECS + DELTS

Hammer str incline press

40kgx12

60kgx10

80kgx7 +2forced

80kgx6 +2forced

Flat dumbell press

45kgx10

55kgx8

55kgx7 + 1forced

Standing behind neck shoulder press

60kgx10

70kgx8

70kgx7 + 1forced

70kgx7 + 1forced

Standing dumbell press 3setsx30kgx10

superseted with dumbell side laterals 3setsx16kgx10,10,8

[soundsgood]

Damn bro

2 x 20 rep sets of squats. The first one usually gets me!

Strong training man, look forward to seeing how you come in this year

[Dinahlady]

17% ?!

Sounds chubby....

[Mcmass]

Damn bro

2 x 20 rep sets of squats. The first one usually gets me!

Strong training man, look forward to seeing how you come in this year

Thanks Soundsgood, and likewise to you:)

[Mcmass]

5/05/12 - ARMS

Standing dumbell hammer curls

15kgx10

15kgx10

20kgx8

25kgx10

25kgx10

Seated Dumbell curl

12.5kgx12

20kgx10

20kgx10

Cable high elbow concentration curl

8.5kgx12

13.5kgx10

13.5kgx10 + drop 8.5kgx8

Rope tricep pushdown

30kgx12

30kgx12

45kgx10

60kgx10

60kgx10

Incline bench one arm triceps ext

12.5kgx12

17.5kgx10

17.5kgx10

One arm pushdown reverse grip

13.5kgx10

13.5kgx10

[HarryB]

Nice training man, good intensity and weights shifted.

No doubt you'll bring a great package to the comps.

[steak]

I just about threw up in my mouth thinking about some of that intensity

[Mcmass]

7/05/12 - BACK

Had a great back session today with my sidekick Dinahlady.

Warmed up with 2sets light pulldowns

Close neutral grip pullup

bodyweight x 10

+20kg x 7 +2forced

+20kg x 6 +2forced

bodyweight x 6, very slow and squeezed at top each rep.

Rack pulls - bar set just below knee

3p x 12

4p x 10

6p x 8

6.5p x 6

Bench dumbell pullover - supersetted with wide grip seated row

40kg x 12

40kg x 12

Wide grip seated row

60kg x 10

60kg x 10

[Mcmass]

Back lat spread in the morning - 7/05/12

[Mcmass]

9/05/12 - LEGS

7am - 20min cardio steady state

2pm - LEGS

Lying leg curls

30kgx12

30kgx10

42kgx10

60kgx10

60kgx10 - holding peak contraction top of each rep, dorsi flex on concentric, plantar flex on eccentric.

Back squats

50kgx12

60kgx10

100kgx8

140kgx6

180kgx8

180kgx8

180kgx7 +1forced

Leg press

4px15

6px20

7px20

7px20 - good full reps going past 90degrees

GHR

3sets x bodyweight x 10

[Mcmass]

11/05/12 - PECS,DELTS

Flat bench press

50kgx12

70kgx10

100kgx8

140kgx5+1forced

100kgx10

45degree incline dumbbell press

35kgx10

55kgx8 + 1forced

55kgx7 + 1forced

Standing behind the neck press

40kgx10

50kgx6

60kgx10

60kgx10

Rail wide grip pullups

4sets x 12

Standing dumbbell side laterals

3sets x 16kg x 10

superset with cable face pulls

3sets x 13.25kg x 10

Dumbbell clean press

1set x 12kg x 15

Felt pretty flat during workout today, put it down to 3rd day on lower carb this week than previous

[Mcmass]

14/05/12 - BACK

Wide grip pullups

3sets x 8-10

One arm rows

50kgx12

60kgx8

60kgx8

Meadow rows

20kgx10

25kgx10

25kgx10

High Cable rope pullover

3setsx45kgx12

[Mcmass]

16/05/12 - LEGS

Lying dumbbell leg curl

14kgx12

14kgx12

20kgx10

24kgx10

24kgx10

Sumo Deadlift

60kgx10

60kx8

100kgx8

140kgx8

180kgx10

220kgx6

260kgx0

Leg press

4px12

6px12

8px12

10px12

10px12

Walking dumbbell lunges

30kgx24

30kgx24

[steak]

solid run of training 8)

[HarryB]

Very good work mate. Hate when some bastard sneaks in and glues the bar to the ground in between sets of deads!

[Mcmass]

solid run of training 8)

Thanks Steak, being consistent is the goal.

Very good work mate. Hate when some bastard sneaks in and glues the bar to the ground in between sets of deads!

Tell me bout it mate, I might have had it if I broke my form but wasn't worth it. Haven't been doing heavy deads much but after missing this feel like getting into them again.

[Mcmass]

18/05/12 - PECS/DELTS

Flat dumbbell bench press

30kgx12

30kgx12

45kgx8

60kgx8 +2 forced

60kgx6 +1 forced

Incline 1arm hammer str press

2px10

3px8

4px8

3px10

Standing barbell press

40kgx12

60kgx8

80kgx4 +2 forced

60kgx8

Rail wide grip pullups

3setsx12-15reps

Side dumbbell laterals

3setsx14kgx12

[Mcmass]

21/05/12 - BACK/REAR DELTS

Pendley rows

40kgx12

60kgx12

80kgx10

80kgx10

Wide neutral grip pullup

2setsx10

1setx8 - help top and squeezed lats with a slow negative each rep

Wide straight bar seated row

40kgx12

50kgx12

55kgx10

Dumbbell cross bench pullover

35kgx10

42.5kgx10

42.5kgx10

Wide rail pullup

3setsx10

1arm cable bent lateral

2setsx18kgx12

[Mcmass]

23/5/12 - LEGS

Back Squats

60kgx12

60kgx10

100kgx10

140kgx8

180kgx8+2forced

180kgx8+1 forced

Static dumbbell lunges

40kgx10

60kgx10

60kgx10

Leg press (low foot position)

4px10

6px10

8px12

8px12

25/5/12 - PECS + DELTS

Flat dumbbell press

30kgx12

30kgx10

45kgx8

55kgx8

55kgx8

supersetted with Flat dumbbell flys

3setsx30kgx10

29/5/12 - BACK + BICEPS

V-bar pullups

4setsxB/Wx10

Reverse grip barbell rows

60kgx10

100kgx10

100kgx10

Wide grip barbell rows

100kgx8

100kgx8

Seated row wide grip

50kgx10

50kgx10

supersetted with

Bench pullovers

45kgx10

45kgx10

Rail bicep curls

3setsx12

supersetted with

Rail rear delt pullups

3setsx12

[gdl]

sick weights lifted

what a boss

[HarryB]

What a powerhouse!

[Mcmass]

30/5/12 -TRIS

Close bench

60kgx10

60kgx8

80kgx8

100kgx8

120kgx8

120kgx8

Machine dips

stackx12

stk+20kgx12

stk+40kgx10

stk+40kgx10

Cable overhead ext

2setsx12

Cable one arm pushdowns

2setsx12

31/5/12 - LEGS

Sumo Deads

60kgx12

60kgx10

100kgx8

140kgx6

180kgx8

Back squats

100kgx8

140kgx8

180kgx8

180kgx8

Barbell lunges

60kgx10

100kgx10

120kgx12

120kgx12

1 Leg Leg Press

5px12

6px12

7px15

7px15

2/6/12 - PECS+DELTS

Wide grip weighted dips

B/Wx15

B/Wx15

30kgx8

45kgx6

60kgx8

60kgx8

Incline Dumbbell press - feeling strong today so felt like going heavy, full range

35kgx12

40kgx8

55kgx10

65kgx6 +2forced

65kgx5 +1forced

Standing barbell shoulder press

40kgx10

60kgx10

60kgx10

Behindneck press

60kgx10

Dumbbell lateral

3setsx16kgx10

supersetted with Facepulls

3setsx21kgx10

[PeterDolan]

Strong training! Heavy but for decent reps. How's prep?

[Mcmass]

Strong training! Heavy but for decent reps. How's prep?

Thanks Peter, been trying to keep the weight down and go for the "feel". Its

hard though because I enjoy lifting heavy things.

[Mcmass]

4/06/12 - BACK

Pendlay rows

60kgx10

60kgx10

90kgx10

90kgx10

Neutral grip pullups

B/w x 10

+20kgx8

B/w x 8 - very slow negative

Incline bench rows

3setsx22.5kgx12

High cable pullover

3setsx23kgx12

supersetted with

Hammer bicep curls

3setsx22kgx10

Rail wide rear delt pullups

3setsx10

supersetted with

1 arm rear delt lateral

3setsx15kgx10