Mcmass training logs

[Mcmass]

10/08/12 - BACK

Weighed in at 83.8kg this morning, 4 weeks till comp so feeling comfortable about weight at this stage.

Close grip pullups

3sets x 8

Bent barbell rows

60 x 12

100 x 9

100 x 8

Bench prone dumbbell rows

2 sets x 12

supersetted with band pull-aparts

2 sets x 10

[Reaper47]

Do you count the bar weight in your rows?Looking good.

[Mcmass]

Do you count the bar weight in your rows?Looking good.

Thanks. Yep I count the bar weight, I do my bent rows 20-30deg from horizontal.

I use mostly slow and controlled reps with a brief pause at the top.

[Gym rat]

Keep up the good work

[Mcmass]

11.8.12 - Legs

Romanian dead lifts

60x10

60x10

80x8

100x8

140x6

180x8

210x6

210x5

Static lunge with dumbbells

30kgx10

40kgx8

60kgx10

60kgx10

1Leg leg press

6px8

8px10

8px10

supersetted with

Standing leg curl

3setsx40kgx12reps

[Mcmass]

13.08.12 - PECS/DELTS

Incline hammer strength press - 6x6 cluster set, 20-30secs between sets.

3p x 6sets x 6reps

3p x 6sets x 6reps

Flat dumbbell press

55kg x 8

High cable x-overs

2 x 10

High pulls

3sets x 65kg x 8

Dumbbell laterals

2 x 8

Front laterals

1 x 10

Dumbbell clean press

1 x 15

[Mcmass]

14.08.12 - ARMS

Ezy bar curl cluster set 6x6

35kg for 6sets x 6reps 30sec rest between sets

35kg for 6sets x 6reps 30sec rest between sets

Standing dumbbell curls

22kg x 7

22kg x 6 + 2 forced

Incline dumbbell curl

15kg x 10

15kg x 10 - hammer curl

15kg x 8 - hammer curl

Close grip bench cluster set 6x6 followed by 5x5

2sets x 60kg x 10 (warmup)

100kg for 6sets x 6reps 30sec rest

100kg for 5sets x 5reps 30sec rest

Supersetted overhead cable rope ext with straight bar pushdown

2sets x 15reps

15.8.12 - BACK

High cable pullover

3sets x 12

Narrow neutral grip pullup

2sets x 8

One arm dumbbell row

40kg x 10

55kg x 12

55kg x 10

Bench seated low pulley rope row

3sets x 12

supersetted with res band pull aparts

[Mcmass]

18.08.12 - LEGS

Deadlifts

3sets x 220 x 7

Barbell static lunge

2sets x 130kg x 8

Leg press low foot high rom

2sets x 8p x 12

20.08.12 - PECS/DELTS

Crossovers

3sets x 15

Flat dumbbell press

2sets x 6

Side laterals

3sets x 12

High pulls

2sets x8

21.8.12 - BACK

Rack pulls 2inch below knee

1p x 10

2p x 10

3p x 8

4p x 8

5p x 4

3sets x 6p x 8 - resetting bar each rep

Back ext

2sets x 30kg x 10

Wide neutral grip pullups

3sets x 8

Supersetted prone dumbbell rows with kayak cable high pullover

2sets x 10

cable rear delt fly

3sets x 15

[Mcmass]

23.8.12 - ARMS

Cable curls with pushdowns

3sets x 12

Hammer curls with dumbbell overhead ext

2sets x 8

Unilateral quad set

Dumbbell bench prone curl with dumbbell kickback

Dumbell Incline curl with Incline bench Tricep ext

2sets x 12

[Mcmass]

24.08.12 - PECS

Incline hammer press

1p x 12

2p x 12

3p x 8

4p x 8

4p x 8

Flat barbell benchpress

60kg x 8

100kg x 10

100kg x 10

60kg x 14

Pec fly machine

2sets x 8

Cable xovers

2sets x 10 supersetted with pushups x20

81.7kg morning of the 24th, with 14days left feel comfortable weight wise. Starting to get close to where body will be on stage.

[Mcmass]

26.08.12 - LEGS

Back squats

60kg x 12

60kg x 12

60kg x 10

100kg x 8

130kg x 20

130kg x 20

1 leg leg press

4p x10

5p x15

5p x14

Leg ext

2sets x12

Leg curl

2sets x12

[soundsgood]

Backs coming in real nice bro!

Strong workouts this close to the show :nod:

[Mcmass]

Backs coming in real nice bro!

Strong workouts this close to the show :nod:

Thanks bro, only finding strength is a little down this last week really which Im happy about with only 11days left now it had to happen sometime.

Your looking sharp yourself, judging by the pic you posted on FB :nod:

[Mcmass]

27.08.12 - DELTS/ARMS

DELTS @11am

Behind neck press

20kg x 15

30kg x 12

50kg x 10

50kg x 10

70kg x 8

70kg x 8

High pulls

40kg x 10

High pulls supersetted with front raise

60kg x 9

60kg x 9

Front raise

20kg x 8

20kg x 8

Cable rope reardelt pulls

2sets x 10

Side laterals half ROM reps

2sets x 12

MEAL 1 - post workout banana slice with 60g carbs, 35g whey protein

45min later 2whole eggs, 50g eggcell powder, 200g spinach, 150g brussel sprouts.

MEAL 2 @3:30pm - 250g chicken breast, 1cup brocolli, 1cup couliflower, 1tin tomato

ARMS @ 5pm

Hammer curls supersetted with Tricep dips

3sets x 12

Preacher curls supersetted with 1 arm rev pushdown

2sets x 10

Cable incline curls supersetted with 1 arm overhead ext

2sets x 12

Post workout - 30g whey protein

30min cardio

MEAL 3 @ 8:30pm - 300g lean steak, 1cup mashed pumpkin, 1cup broccoli

[Mcmass]

28.08.12 - BACK

Cluster set 3sets x 4reps x 3rounds

1st set wide grip pullup x4

2nd set chinup x4

3rd set narrow neutral grip x4

- rinse and repeat x3

One arm row - Dumbbell row supersetted with low cable row

3sets x 12

Dumbbell pullover

2sets x 37.5kg x 10

supersetted with band pull aparts with 40kg band

[Mcmass]

29.08.12 - CHEST/DELTS

Incline dumbbell press

2sets x 55kg x 8

Machine seated flys

cluster of 4reps x3sets 3rounds

High cable x overs

3sets x 12

Dumbbell laterals

3sets x 8

Cable laterals with rotation

2sets x 10

Bent rear delt laterals with cable

3sets x 15

Feeling pretty flat today, low carbs and calories through till Sunday then mild loading carbs Sunday evening through to Tue-Wed. Will depend on how much my bodyweight is Tue night if I will taper off carbs Wed or eat more...still got to make weight on Friday :wink:

Will be doing my last heavy weights workout on Saturday, Last cardio will be Sunday morning. Have cut back on cardio this week, cant wait to be able to completely stop \:D/

[Gym rat]

Nice detail in your back

[Mcmass]

Nice detail in your back

Thanks Ratman

[Mcmass]

30.08.12 - LEGS

Legpress toe raise

4sets x 8

Seated calve raise

3sets x 15

Rest of legs to follow today :wink:

Have been thinking about not jumping on the scales again till weigh in on the 7th. After 4days of mostly just trace carbs in my diet my weight was still 81.5kg, so even though I could suck down to the 70-80kg class I wouldn't be full or as well conditioned as going into the 80-90kg class at 82-83kg with the benefit of a carb load this coming week :nod:

Not chasing weight now feels so much better and allows me to just focus on what I need to do to give my best package for the overalls. So I hope the 80-90kg class is strong and makes for a battle come the 8th

Im loading my carbs early this week, depleting from today till Monday evening. Carbs increase from Monday night to Wednesday-Thursday morning. Thursday morning will decrease carbs through the day to start drying out, and Friday will just be dependent on how Im looking.

Im not going to severely drop water but will be drinking 5+ litres every day up until Thursday night, 2.5litres Friday and just what is needed on the Saturday.

Depletion training will also start today along with the diet:

Today: Quads

Sat: Back/Hamstrings

Sun: Chest/Shoulders

Mon: Biceps/Triceps

Tue - Fri: No weights just lots and lots of posing

Oh and I saved the best for last... no more cardio from today \:D/

[Dinahlady]

Bring back the mass Glen!