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Mcmass training logs

Mcmass

By Mcmass
in Workout journals

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Phedder Veteran member

Phedder

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

That's you trying to keep the weights down!? Oh f*ck it, I quit :pfft:

Awesome training mate :clap: Have I read somewhere that you used to Powerlift as well? What were your PBs, if you don't mind me asking?

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Mcmass Member

Mcmass

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

That's you trying to keep the weights down!? Oh f*ck it, I quit :pfft:

Awesome training mate :clap: Have I read somewhere that you used to Powerlift as well? What were your PBs, if you don't mind me asking?

Thanks Phedder:). I have done a few novice powerlifting comps over the last few years did quite well, Ive never trained for more than a few months on a strength program but really enjoy going for the lifts rather than squeezing reps out all the time.

Best lifts in competition are 150kg bench,255kg dead,220kg squat. Have lifted a little more in gym training on bench and squats but not sure it would pass as a lift at a meet.

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Mcmass Member

Mcmass

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What weight do you think you will be onstage at?

Im guessing around 84kg, if I get a few weeks out and think I can push a little harder Its possible Id dip just under 80kg but I doubt Ill get that light.

Just want to be more conditioned this year, last year was a good test after 13yrs without competing. Learned a lot about how my body reacted to diet and cardio etc.

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Mcmass Member

Mcmass

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5/06/12 -DELTS/TRIS

Facepulls

3setsx12

Dumbbell side laterals

3setsx16kgx10

Incline bench prone presses

3setsx12.5kgx10

6/06/12 -LEGS

Squats

60kgx12

60kgx10

100kgx10

140kgx18

140kgx18

Romanian lunge

24kgx12

24kgx12

Leg press

3px12 - single leg

5px10 - single leg

5px12 - single leg (all just warmups)

8p+75kg res bandx14 (both legs)

8p+75kg res bandx15 (both legs)

8/06/12 - PECS/TRICEPS (AM), DELTS/BICEPS (PM)

Decline bench

60kgx12

60kgx12

80kgx8

110kgx6

140kgx8+1forced

140kgx7+1forced

Incline dumbbell press

45kgx16

45kgx13

Close grip bench

60kgx10

100kgx10

100kgx10

Dips

bodyweightx12

50kgx10

40kgx14

bodyweightx20

PM - BICEPS/DELTS

Reverse grip pulldowns (elbow flexion to keep it on the arms)

60x12

70x12

90x12

90x10

Incline dumbbell hammer curls

15kgx12

20kgx10

17.5kgx10

1 arm preacher curls

15kgx12

15kgx12

15kgx12

Barbell push press

40kgx10

50kgx10

70kgx8

60kgx10 - last 2 sets 4sec negatives

Dumbbell seated press

30kgx10

40kgx10

40kgx10

Dumbbell side lateral

16kgx10

16kgx10

supersetted with 1arm external rotation

2setsx12

Wouldn't normally train 2 muscles with similar functions same day in different workouts like this but it just ended up this way :shifty:

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Mcmass Member

Mcmass

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11/06/12 - BACK/BICEPS

Yates rows

50kgx12

60kgx10

60kgx8

90kgx12

100kgx10

V-bar pullups

3setsx10

Suitcase rows

2setsx20kgx12

Dumbbell pullover

3setsx40kgx12

Wide rail pullup

3setsx10

Rail bicep curl

3setsx8

1 arm cable curl

2setsx12

Really good pump this workout, might have something to do with the 1200g carbs from yesterday :nod:

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Mcmass Member

Mcmass

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11/06/12 -CALVES

Seated raise

3setsx2px25reps - slow rep, 30sec rest between sets

Leg press toe raise

3setsx5px12reps

12/06/12 - TRICEPS

Rope pushdown

3setsx8

Incline bench skull crushers

3setsx24kgx8

1arm reverse pushdown

2setsx12

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soundsgood Veteran member

soundsgood

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Really good pump this workout, might have something to do with the 1200g carbs from yesterday :nod:

What source were your carbs from bro? If you say kumara and oats I will scream lol.

Workouts looking really really solid! At what point do you think you'll introduce Cardio?

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Mcmass Member

Mcmass

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Really good pump this workout, might have something to do with the 1200g carbs from yesterday :nod:

What source were your carbs from bro? If you say kumara and oats I will scream lol.

Workouts looking really really solid! At what point do you think you'll introduce Cardio?

Thanks SB :)

That day I think I ate :

1 large stack of pancakes with 1/2 bottle of syrup and some jam

750g bag of lollies

rest was from cleaner sources like potato and rice.

Started cardio more seriously this week, still only doing 3-4 x 30min sessions.

Aiming to do more with diet changes this year and want to limit cardio to as little as possible.

11wks out from Nabba show this weekend. Weights just under 93kg mornings, probably need to lose another good 10kg or so by then and last 2 weeks have lost 1kg per week.

If I can, want to limit cardio to at most 4hrs per week. But of course if I need to will do what it takes to get where I need to be.

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Mcmass Member

Mcmass

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15/06/12 -PECS/DELTS/TRICEPS

Floor barbell presses

60kgx12

60kgx12

100kgx8

100kgx6

140kgx6+2forced

140kgx6+2forced

Incline dumbbell fly

30kgx10

30kgx10

Standing barbell press (shoulders not feeling 100% so went easy on them today)

40kgx10

60kgx8

60kgx8

Barbell high pulls

40kgx10

60kgx8

60kgx8

Incline bench dumbbell tricep ext

18kgx12

24kgx10

24kgx10

1 arm cable pushdowns

3setsx10

16/06/12 - BICEPS

Hammer dumbbell curls

3setsx10

Incline 1 arm curl

3setsx8

High cable curl

FST7

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Mcmass Member

Mcmass

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20/06/12 - LEGS

Squats

60kgx12

60kgx10

100kgx10

140kgx20

140kgx16

1 leg leg press

4px10

5px8

7px12

7px12

dumbbell walking lunge

28kgx24

Standing leg curls

3setsx10

Felt a bit flat today, hard workout. Will increase carbs a little on my higher carb days.

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Mcmass Member

Mcmass

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how long do your workouts go for mate? not very much volume have you always trained this way?

Time for a workout changes depending on which bodypart or if Im training with 1 or 2 training partners. Normally somewhere between 40min - 1hr .

I have trained this way most of the time, every once and a while do a high volume day and normally regret doing it.

Low volume works for some people, higher volume works for others. I think its good to try both for periods of time and see how your own body responds.

Keep doing the good things, stop doing the bad.

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Mcmass Member

Mcmass

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22/6/12 - PECS/DELTS

Cable crossover

3setsx8-10

Incline dumbbell press

45kgx15

45kgx12

Flat flys

30kgx12

Standing shoulder press

40kgx10

60kgx10

60kgx10

Dumbbell front raise - supersetted with facepulls

15kgx10

15kgx10

Facepulls

2setsx10

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Mcmass Member

Mcmass

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25/06/12 -DELTS

Incline bar press

60x10

60x10

90x8

120x8+2forced

120x7+1forced

Standing barbell press

40kgx10

60kgx10

60kgx10

Seated behind neck press

60kgx8

60kgx8

Dumbbell laterals - supersetted with Facepulls

2setsx8

Facepulls

2setsx10

Bent dumbbell laterals

3setsx10

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