Mcmass training logs

[Mcmass]

26/06/12 - BACK

Rev grip bent rows

40kgx12

60kgx10

80kgx8

100kgx10

110kgx10

V - bar pullups

2sets x 8

Wide grip seated row

2sets x 60kg x 12

28/06/12 - BIS/TRIS

Standing dumbbell curl

3sets x 20kg x 10

Bench incline curl

2sets x 15kg x 10

High cable incline bench curl

3sets x 12

Close grip bench

2sets x 140kg x 7+2forced

Weighted dips

2sets x 50kg x 8

1 arm rev grip pushdown

2sets x 12

30/06/12 - LEGS

Back squats

60kgx12

60kgx12

100kgx10

140kgx10 (all sets following reduced rest to 60sec)

160kgx10

160kgx10

140kgx10 - good pump legs feel like jelly!

Dumbbell lying leg curls

2sets x 12

Machine lying leg curls

3sets x 10

2/07/12 - PECS/DELTS

Cable cross overs

3sets x 10

Incline barbell press

60kgx10

100kgx10

100kgx10

Barbell shoulder press

40kgx10

60kgx10

60kgx10

Front dumbbell laterals - supersetted with bent lateral

3x12

Bent dumbbell laterals

3x10

3/07/12 - CALVES

1 leg standing raise

3sets x 12

1 leg toe press

3sets x 8

[Mcmass]

[Shutupandsquat]

Looking good. Obviously still got quite a bit to lose for the competition, but that's 10 weeks away which as you already know is a shit load of time.

Symmetry is a great thing to have. Much like everyone else will probably say/think; can't wait to see what you look like on stage.

[Mcmass]

Looking good. Obviously still got quite a bit to lose for the competition, but that's 10 weeks away which as you already know is a shit load of time.

Symmetry is a great thing to have. Much like everyone else will probably say/think; can't wait to see what you look like on stage.

Thanks mate, looking forward to seeing whats under all this fat again :pfft: .

[Mcmass]

4/7/12 - BACK

Wide grip pulldowns

3x8

Bent rows

2x8

Seated low cable rows

3x12 (slow contraction, 2sec hold at back)

Bent dumbbell laterals

3x10

6/7/12 - Moved house and managed to get bad man flu. Had a break from training for 5days

[Monarchking]

Moved house and managed to get bad man flu. Had a break from training for 5days

Man i feel your pain, this happened to me a few weeks back. Got sick then moved house lol, hate when shit messes with ya routine :evil:

[Dinahlady]

Haha Bad man flu.... More like the sniffles.... :pfft:

[Mcmass]

11/7/12 PECS+DELTS

Decline bench

60kgx12

60kgx10

80kgx10

100kgx10

120kgx5

140kgx7+1forced

140kgx6+1forced

High incline dumbbell press

45kgx14

45kgx14

Behind neck press

40kgx10

60kgx8

65kgx8

65kgx8

Cable facepulls

3sets x 12

13/7/12 - BACK

V-bar pullups

3 sets x 8-10

1 arm row

3 sets x 50kg x 10

Dumbbell bench pullovers

3 sets x 10

14/7/12 - LEGS

Dumbbell stifflegged deadlifts

3sets x 12

GHR

3sets x 10

Standing leg curl

1 drop set 45kgx10 drop to 30kgx10

16/7/12 - PECS/DELTS

Incline bench cable flys

3sets x 10

Flat dumbbell bench

2sets x 55kg x 8

Superset of Hang pulls to front barbell press

3sets x 10

Dumbbell Side laterals

3sets x 8

Dumbbell partial laterals, weight 30% heavier and rom just at bottom half

3sets x 10

[Mcmass]

18/07/12 - BACK

Deadlifts

60x10

60x10

100x8

140x8

180x4

220x8

220x8

Wide grip pulldowns

3x8

Dumbbell pullovers

3x10

20/07/12 - ARMS

Standing dumbbell curls

2x8

Prone incline bench dumbbell curls

2x10

Incline bench dumbbell curls

2x12

Rope pushdowns

3x12

Close grip bench

2x8

Incline bench dumbbell ext

2x10

21/7/12 - LEGS

Back squats

60x10

60x10

100x8

140x6

180x8

180x8

Romanian lunge

3x12

Stiffleg deads

3x10

Standing leg curls

2x12

23/7/12 - PECS/DELTS

Incline hammer str press

all sets with 20kg str band each side

20kgx12

40kgx10

60kgx10

65kgx9+1forced

Incline dumbbell press

40kgx8

52kgx8

52kgx6 - triceps felt a little fried from the bands on this set

Cable x-over

1setx12 drop set for another 10

Clean and press

3sets x 10

High pulls

2sets x 10

Dumbbell laterals

2sets x 8

Front lateral

1set x 10

[Mcmass]

Feeling pretty good at this point, morning weight is at 86.5kg this morning. Have

decided to just push to make the under 80kg class again this year. Which averages out to around 1kg drop per week from now till weigh-in.

Have kept cardio down and been happy getting weight off from diet this prep. Doing 30-40min cardio 4-5 times a week. Calories normally around 1900-2200.

I do 1 day on the weekend much higher in carbs and total calories, having my refeed :nod: .

This is now my 2nd week doing IF style eating, consuming all my food normally within 2-3 meals over a 4-8hr window, then fasting the rest of the time. Like it so far, strength is staying up, no where near as hungry as I was with the 5-7 small meals. Energy levels seem more stable too.

Still pushing hard with things, would be nice to get 1.5kg per week for the next 4wks then be able to relax a little bit by dropping most of the cardio at that point and maybe increase calories a little bit. Will see if Im able to do this, sometimes the body doesn't do what you would like it to.

[trainlikeafreak]

re hunger do you think that could be because your slowing your metabolism down from eating less frequent? or do you not believe in that side of things. serious question

[Phedder]

Awesome deadlifts and squats :nod:

This is now my 2nd week doing IF style eating, consuming all my food normally within 2-3 meals over a 4-8hr window, then fasting the rest of the time. Like it so far, strength is staying up, no where near as hungry as I was with the 5-7 small meals. Energy levels seem more stable too.

Good on you for giving it a try, glad it seems to be working out for you. Stable energy levels is a big one, I used to be a mess after the post breakfast crash

Curious why you decided to change half way into your comp prep? Feeling too hungry with the small meals?

[Mcmass]

re hunger do you think that could be because your slowing your metabolism down from eating less frequent? or do you not believe in that side of things. serious question

Its a fair question, Im still getting as much weight and reps out on my workouts. Generally I sweat very easily, this is still happening not that sweat is a great way to measure metabolism this along with strength and energy levels being fine and losing 1.5kg last week point towards my metabolism humming

along fine

[Mcmass]

Awesome deadlifts and squats :nod:

This is now my 2nd week doing IF style eating, consuming all my food normally within 2-3 meals over a 4-8hr window, then fasting the rest of the time. Like it so far, strength is staying up, no where near as hungry as I was with the 5-7 small meals. Energy levels seem more stable too.

Good on you for giving it a try, glad it seems to be working out for you. Stable energy levels is a big one, I used to be a mess after the post breakfast crash

Curious why you decided to change half way into your comp prep? Feeling too hungry with the small meals?

Last year I did keto style dieting for the first 6 weeks, then switched to adding some carbs in and dropping the fats. It worked fine, I find my body works well with higher fat diets. Carbs works but I don't feel as comfortable on them.

This offseason I had tried carb backloading and had great results I found the way it keeps insulin low until post training a really good way to gain muscle while not adding as much fat.

The reason to give this IF a go was just finding some stuff online and doing some research, reading some studies etc and just thought why not try it for a week see what happens. I liked it, so here I am in the 2nd week about 1/2 as hungry as with 5-7 small meals, good energy and strength and the fat loss seems good.

I may change things in the last 1-2 weeks a little depending on how Im looking and to help shrink the waistline by not eating such large meals.

[Mcmass]

25/7/12 - BACK

V-bar pullups

3sets x 10

Bent rows

2sets x 100kg x 8

Seated low cable row

2sets x 8

FST-7 high kneel rev pulldown

7sets x 10

[Mcmass]

27/7/12 -ARMS

Superset biceps n triceps

Rope pushdowns + Rope hammer curls

3sets x 8

Incline dumbbell curls + Incline dumbbell tri ext

3sets x 10

Prone curls + Dumbbell tri kickbacks

2sets x 10

28/7/12 - LEGS (stayed light and focused on feeling, hips been a little tight from cardio)

Front squats

40kgx12

40kgx12

60kgx10

100kgx10

120kgx10

120kgx10

Leg press - low feet for more quad

5p x 12

7p x 15

8p x 15

8p x 15

Lying leg curl

3sets x 8

Romanian deadlift

60kg x 10

100kg x 8

140kg x 10

140kg x 10 - (tempted to go to 180kg but glute was telling me no :? )

[Mcmass]

30/7/12 - PECS/DELTS

Flat cable flys

3sets x 8

Decline bench

2sets x 140kg x 6reps

Dumbbell standing press supersetted with laterals

3sets x 10

Front raises

2sets x 10

Dumbbell bottom range lateral

2sets x 12

[Mcmass]

1/8/12 - Back/R DELT/BICEP

V-bar pullups

3sets x 10

Hammer strength behind neck pulldown

2sets x 140kg x 8

One arm row

2sets x 52.5kg x 12

Rear delt supersett

Band pull aparts

3sets x 12

Prone bench rear delt flys

3sets x 10

Dumbbell curls

3sets x 17.5kg x 10

Dumbbell hammer curls

2sets x 20kg x 10

Dumbbell prone bench curls

2sets x 10kg x 8

[Mcmass]

3/08/12 - DELTS

Weighed in at 84.8kg in the AM today, on track to sneak in under 80kg by Sept 8th show (5wks from tomorrow). Will most probably just have a few moderate loading meals after weigh in on the Friday before. will only slightly restrict water the night/morning before nothing drastic.

Feeling good using IF still, doing the Leangains approach with 16hr fast/8hr eat. Not sure exactly when but will switch around a week out to smaller meals which I think will suit the depletion phase.

Training today was lighter feel type session

Behindneck standing press

30kg x 10

40kg x 8

60kg x 12

60kg x 11

Front Alt dumbbell raises

3 sets x 12.5kg x 12

Supersetted side and bent laterals

2sets x 12.5kg x 10

Facepull

2sets x 15

Heres a lazy tricep shot from this morning post cardio

[Dinahlady]

Wowzers! :shock:

[AZIDE]

.

[Mcmass]

4/8/12 - LEGS

Romanian deads

60kg x 10

60kg x 8

100kg x 8

140kg x 5

180kg x 10

180kg x 11

Free weight dumbbell lying leg curl

2 sets x 22kg x 8

Res banded leg press

4p x 12

6p x 12 - with 40kg band all sets now

8p x 15

10p x 14

10p x 14

Walking lunge on toes

2 sets x 20

[HarryB]

Looking good bro!

[Mcmass]

06/08/12 - PECS/DELTS

Incline Dumbbell press

25kg x 12

35kg x 10

45kg x 8

55kg x 8 +1forced

55kg x 7 +1forced

Cable x-over

3 sets x 8

Shoulder giant-set

Seated side lateral/Seated bent lateral/Seated dumbbell press

3sets x 12.5kg x 12

Dumbbell half rep laterals

2sets x 12

Have had a cold last couple days so kept this one less volume than normal.

[Mcmass]

Looking good bro!

":oxsikriw]looking good man (no homo)

Thanks Guys