time to get bigger and stronger

[tomleegolf]

Training's looking good, nice gains in strength and weight. U reckon ur bf% has gone up or not much?

[maccaz]

cheers tom, bf definately has gone up, not by a huge amount though, but im at a point where i dont want to gain any more fat at all.

gonna give it another month or so then see a nutritionist and do a recomp/lose some fat

[maccaz]

shit sleep

drunk cunts that live with me waking me up at 4am

arms

few sets of alternating db curls standing

10kgs

11kgs

12.5kgs

15kg

ezbar preacher curls

20kg x 10 x 3

22.5kg x 10 x 3

25kg x 9, 8, 8

27.5kg x 5, 5 , 3

27.5kg close grip x 5

20kg x 10

bb curls

15kg x 10 x 3

20kg x 8, 6

rope curls

18lb x 10 x 2

24lb x 10 x 4

overhead db extension

1 side at a time, 10kg db x 10 x 3 each side

both arms 22.5kg x 10 x 4

15 sets 10 of rope press downs, just various weights, crazy pump

5 sets of 10 straight bar pressdowns

5 sets of 10 reverse grip pressdowns

arms look mass at this point

rope curls

18lb x 20 x 5 = 100 reps and crazy pump

disappointing session really, need better sleep.

hamstrings so sore from 2 days ago too

gonna try get 170 or 180 deadlift tomorrow

[maccaz]

back today

10 minute walk

struggled with deadlifts a bit, felt harder than usual.

deadlift

60kg x 10 x 2

100kg x 5

180kg x 0 (soo close, got it just below knees, gonna stop going for 1rms every week for a while )

140kg x 5

120kg x 5

100kg x 10 x 2 :twisted:

60kg x 10

wide grip pulldowns

42lb x 10 x 3

48lb x 10 x 3

54lb x 10 x 3

60lb x 10

hammer grip pulldowns (dnno what this bars called)

42lb x 10

48lb x 10

54lb x 10

60lb x 10 x 2

machine pulldowns

20kg/side x 10 x 3

25kg/side x 10 x 3

20kg/side x 10

machine row - this felt mean today, smashed upper back

60lb x 10 x 3

75lb x 10 x 3

90lb x 10 x 3

105lb x 10 x 3

plate load machine row

20kg/side x 10 x 5

db shrugs - hands were ruined here so couldnt do much without straps

20kg x 10 x 3

22.5kg x 10 x 2

cable row

48lb x 10 - stopped here, hands couldnt do it

for some reason grip was worse than usual today, and got a crazy forearm pump

[maccaz]

shoulders

higher rep today rather than heavy

standing bb ohp

bar x 10

30kg x 10 x 2

40kg x 10 x 4 :twisted:

45kg x 5 x 3

40kg x 8, 6

standing btn press

bar x 10

30kg x 8 x 4

35kg x 8 x 3

30kg x 8

upright rows, light as getting feel for it

20kg x 10

25kg x 10 x 3

30kg x 10 x 2

ezbar front raise

10kg x 10

15kg x 10 x 5

17.5kg x 10 x 5

db side raises

6kg x 10 x 3

7.5kg x 10 x 4

bent over rear flys

9kg x 10 x 3

10kg x 10 x 3

7.5kg x 10

face pulls - first time doing these

12lb x 10

18lb x 10

24lb x 10 x 3

machine shoulder press

30lb x 10

40lb x 10

50lb x 10

60lb x 10

70lb x 10

80lb x 10

120lb x 1

140lb x 1

pec deck taken and a few ppl waiting so skipped that, left it there.

good pump

bw 93kg

[maccaz]

had a late night so was ffeeling real cbf this morning about training legs but glad i did, had the best squat session yet, brutal volume of squats and was getting nice and deep today, got a new pb too

30min walk

squat

bar x 10 x 2

60kg x 10

80kg x 5 x 2

100kg x 5

110kg x 5

130kg x 1 \:D/ pb this was hard but managed to get pretty deep

120kg x 1

100kg x 5 x 5 :shock:

60kg x 20 :twisted: lol after about rep 14, each rep felt harder than the 130 single, mad lower back pump

15 sets total

sldl

bar x 10 x 2

40kg x 10 x 2

60kg x 10 x 2 lower back too pumped for this, was sore

lying hamstring curls

5 sets various weights, dont normally do these

seated hamstring curls

90lb x 10 x 2

105lb x 10 x 2

120lb x 10 x 2

135lb x 10

leg extensions - put knees closer together and this felt a lot better

75lb x 10

90lb x 10

105lb x 10

120lb x 10

135lb x 10

150lb x 10

completely buggered now lol lower back, glutes and abs more than usual

[maccaz]

gym was busier than usual today, was doing chest so just used whatever was free for each exercise, got a +10kg pb on incline bb bench which was cool.

incline bb bench

40kg x 10 x 3

50kg x 10 x 3

60kg x 10 x 3

70kg x 3 pb

decline bb bench

30kg x 10

40kg x 10 x 2

50kg x 10 x 2

60kg x 10 x 2

seated chest press machine (pyramid)

105lb x 10

120lb x 10

135lb x 10

150lb x 8

165lb x 8

150lb x 6

135lb x 10

120lb x 10

105lb x 10

flat db bench

22.5kg x 10 x 3 meh

flat db flys

10kg x 10 x 3

12.5kg x 10 x 3

plate load machine press - this feels good because your hands come together a bit at the top so can squeeze chest

20kg/side x 10 x 2

25kg/side x 10 x 3

20kg/side x 10

15kg/side x fail 30ish

10kg/side x fail lots

pec deck

60lb x 10 x 3

90lb x 10 x 3

105lb x 10 x 2

120lb x a few bit too heavy to do it with good form

incline machine press

60lb x 10

75lb x 10

90lb x 10

105lb x 10

120lb x 10

and back down to 60lb x 10

threw a few sets of feet on bench pressups through all of these as well

[maccaz]

bw 92.5kg

arms

alternating db curls standing more or less to failure each set

10kg x 3 sets

12.5kg x 3 sets

15kg x 3 sets

ezbar preacher curls - these i did for 10 reps each set, or failure, whichever came first.

20kg x 10 x 3

22.5kg x 10 x 3

25kg x 10, 8, 6

27.5kg x 5, 4 , 3

20kg x 10

standing bb curls

20kg x 10 x 3

rope curls - 100 reps total

12lb x 20

18lb x 20

24lb x 20

18lb x 20

12lb x 20

machine preacher curls

10lb x 10

20lb x 10

30lb x 10

overhead db extension

1 arm, 10kg x 10 x 3 ach side

both arms 20kg x 10

22.5kg x 10

25kg x 10

27.5kg x 10

ezbar skull crushers

20kg x 10 x 5

ezbar overhead extension

20kg x 10 x a few, didnt really feel right

then as usual finished with a shit load of pressdowns

rope x 10 sets or so

reverse grip bar x 8 sets quite heavy

normal grip bar x a few sets heavy

overhead rope extensions like 5 sets to finish off

felt good today, arms are growing nicely

also noticed today is 9 months sober and drug free for me, which is pretty sweet

[maccaz]

back

with carbs dropped back a bit my waist is already going down, the new tight holes i put in my weight belt were loose today so gotta do some more

bw 91.9 at gym :shock:

havent lost any strength though so happy

10 minute walk, stretching

deadlift:

60kg x 10 x 2

100kg x 5 x 2

120kg x 5 x 2

140kg x 5 x 2

160kg x 1

140kg x 3

100kg x 20 this was intense and i filmed it so might figure out how to upload it, form wasnt great near the end starting rounding my back a little and felt like fainting or spewing afterwards

60kg x 10

in between a few of the sets did some wide grip pull ups, still shit at these, got like 4, 3, 2, 2 with good form gonna keep practicing

wide grip pulldown

42lb x 10 x 2

48lb x 10 x 2

54lb x 10 x 2

60lb x 10 x 2

66lb x 8, 5

60lb x 10

54lb x 10

48lb x 10

machine pulldowns

20/side x 10 x 2

25/side x 10 x 4

20/side x 10

bb shrugs

40kg x 20 x 2

50kg x 20 x 2

60kg x 15 x 2

40kg x lots

machine row

60lb x 10 x 3

75lb x 10 x 3

90lb x 10 x 3

105lb x 10 x 3

120lb x a few

ran out of time, back pumped, that 100x20 dl left me feeling fucked for the rest of the workout

[rapz]

dl left me feeling fucked for the rest of the workout

i know that feel...

i usually keep deads either mid way through my workout or at the end. i find if i did it right at the begining my back would feel hell pumped, especially my lower back, alomost at the point where it would ruin my rowing movements as i would still be fatigued/pumped from deads.

Keep going hard bro! :wink:

[maccaz]

yesterday was shoulders

+5kg pb on standing ohp

standing bb ohp

bar x 10

30kg x 10

40kg x 10

45kg x 10

47.5kg x 5

50kg x 5

55kg x 3 pb

40kg x 10

30kg x 10

standing btn press

30kg x 10 x 3

35kg x 10 x 3

upright rows

bar x 10

25kg x 10 x 3

30kg x 10 x 3

ezbar front raises

10kg x 10

15kg x 10

17.5kg x 10 x 4

20kg x 10

side raises

7.5kg x 10 x 5

bent over rear flys

7.5kg x 10 x 4

machine rear delt flys

60lb x 10 x 2

75lb x 10 x 2

90lb x 10 x 2

finished with machine shoulder press

30lb x10

40lb x 10

50lb x 10

60lb x 10

70lb x 10

80lb x 10

90lb x 10

100lb x 5

110lb x 5

done

[maccaz]

legs

started getting a bit of a ache where glutes meet lower back about half way through squats, which made sldls a bit of a mish, so didnt do too much today.

10minute walk

squat:

bar x 10

60kg x 10 x 2

80kg x 8

100kg x 5

100kg x 3

110kg x 3

120kg x 1

100kg x 5

80kg x 5

60kg x 10 nice and deep

leg extensions

60lb x 10

120lb x 10

135lb x 10

150lb x 10

165lb x 10

180lb x 10

195lb x 10

210lb x 10

255lb x 5 pb

lying leg curls

5 sets not that heavy, nice pump though

sldl

40kg x 10 x 2

60kg x 10

thats it, lower back not liking it today

seated hamstring curls

6 sets, 135lb max

might do a boxing class this arvo see how i feel

[Merlin]

Sweet jesus those are some heavy leg extensions :shock:

Question for you bro. Do you keep your legs straight while doing SLDL or do you keep a slight bend in the knee?

I'm keen to give them a go.

[maccaz]

Question for you bro. Do you keep your legs straight while doing SLDL or do you keep a slight bend in the knee?

I'm keen to give them a go.

when i was doing them from the ground i would need a tiny bit of bend to get the first one up, but now i just do them from the pins and go down, sorta like romanian deadlift i think? and i keep legs straight but not like knees locked straight, if you get what i mean

[maccaz]

i usually keep deads either mid way through my workout or at the end. i find if i did it right at the begining my back would feel hell pumped, especially my lower back, alomost at the point where it would ruin my rowing movements as i would still be fatigued/pumped from deads.

Keep going hard bro! :wink:

sweet bro think thats what i'll do, deadlift first if i'm going for a pb or something, but normally do them mid or end of the session.

cheers

[maccaz]

not enough sleep

chest

incline bench

40kg x 10 x 3

50kg x 10 x 3

60kg x 10 x 3

70kg x 3

40kg x 15

flat bench

40kg x 10 x 2

50kg x 10 x 2

60kg x 10 x 2

90kg x 0 nearly

80kg x 1

incline db flys

10kg x 10 x 3

15kg x 10 x 3

machine flys

60lb x 10

75lb x 10

90lb x 10

105lb x 10 x 2

machine press (upped the weight for my 100 reps at end of each session)

90lb x 20 x 5 this was craazy

[maccaz]

bw 90.0kg today in gym :shock: not that happy that iv lost 3 or so kg since friday, had a bit of a stomach sickness on saturday but didnt expect that.

seeing nutritionist tomorrow gonna get serious over the next few months and get a lot leaner, without mma/boxing etc i won't need as much energy so shouldnt be hard to eat strict

will post bf% when i find out tomorrow.

arms:

decided to go a bit heavier than usual today especially with biceps

alt db curls

10kg few sets to warmup

15kg few sets, felt nice and heavy

2 small sets at 17.5kgs, this was hard

ez bar standing curls

20kg x 10 x 3

22.5kg x 10 x 3

25kg x 8 x 3

30kg x 5,4, 3

overhead db extension few sets just to warm elbows up

around 20 sets of pressdowns, rope, bar, reverse grip bar, triceps got a mad pump

finished with 100 rep rope curls, arms nice and swollen, measured when got home, right is just over 16"

[maccaz]

back

light deadlifts today wasnt really feeling it

deadlifts:

60kg x 10 x 2

140kg x 3 x 3

120kg x 5 x 2

100kg x lots

wide grip pulldown

42lb x 10

48lb x 10

54lb x 10

60lb x 10

66lb x 10

72lb x 10 pb

same again but with the hammer grip pulldown bar

machine pulldowns

25/side x 10 x 5

machine row

20kg/side x 10 x 3

30kg/side x 10 x 3

cable row

5 sets, maxing out at 66lb x 10

other machine row, lots of sets, biggest was 150lb x 5 too heavy

bb shrugs

40kg x 10 x 3

50kg x 10 x 3

60kg x 10 x 3

done

[maccaz]

shoulders

standing bb ohp

bar x 10

30kg x 10 x 2

35kg x 10 x 2

40kg x 10 x 2

50kg x 5

standing btn press

30kg x 10 x 2

35kg x 10 x 2

40kg x 8, 6

ezbar front raise

10kg x 10

15kg x 10 x 2

17.5kg x 10 x 2

20kg x 10 x 2

db side raises

few sets at 6kg, 7.5kg, 9kg

bent over rear flys

few sets at 7.5kg, 9kg

machine rear flys

5 sets, around 100lb

machine shoulder press

50lb x 10

60lb x10

70lb x 10

80lb x 10

90lb x 10

100lb x 8

110lb x 5

120lb x 1

130lb x 1

140lb x 1

50lb x 20

done

[maccaz]

legs

felt fresh today so went for 140kg squat but failed it, but its very close

squat:

60kg x 10

70kg x 10

80kg x 10

90kg x 10

140kg x 0

100kg x 5

110kg x 3

60kg x 20

leg press

80kg x 10

120kg x 10

160kg x 10

200kg x 10

240kg x 10

120kg x 30 :twisted:

leg extensions

10 sets of 10 around 135-150lb

leg curls

6 sets of 12, around 120lb

nice simple session and legs are crazy pumped, loving the high rep squat and leg press atm

[rapz]

high rep leg movements are boss!

sometimes i throw it in every now and again usually around 20 reps for squats and 75-100 reps on leg press...

...i feel like dying afterwards

[maccaz]

chest

felt strong today especially incline dbs

flat bb bench

40kg x 10 x 3

50kg x 10 x 3

60kg x 10 x 3 - this was intense

80kg x 1

70kg x 5

60kg x 8

40kg x 20

incline db bench

17.5kg x 10 x 2

20kg x 10 x 2

22.5kg x 10 x 2

25kg x 8, 7 pb

27.5kg x 5 x 2 pb

hammer strength bench machine

20kg/side x 10 x 4

15kg/side x 10

db flys

12.5kg x 10 x 3

machine flys

75lb x 10 x 3

90lb x 10 2

105lb x 10

120lb x 10 x 2

incline machine press

50 reps at 60lb over 3 sets

flat machine press

100 reps at 90 lb over 5 sets

done

chest hammered

[maccaz]

arms

nothing exciting

db curls

preacher curls

machine preacher curls

rope curls

bb curls

overhead db extension 1 and 2 arm

20 sets cable pressdowns various grips

done

[maccaz]

back

widegrip pulldowns

5 sets around 60-66lb (or is it kg i dunno?)

machine pulldowns

3 sets 20kg/side, 3 sets 25kg/side

t bar row

20kg x 15 x 5

machine row

various weights, up to 135lb x 10

cable row

up to 72lb x 10

rack pulls

60kg x 10

100kg x 10

140kg x 5

180kg x 3 (pb)

bb shrugs

60kg x 12 x 5

[maccaz]

shoulders

went in early and didnt have much time so did what i could..

standing bb ohp

30kg x 12

40kg x 10

45kg x 5 x 5

40kg x 8

db side raises

7.5kg x 10 x 5

ezbar front raise

10kg x 10 x 2

15kg x 10 x 2

17.5kg x 10 x 2

bent over rear flys

7.5kg x 10 x 2

9kg x 10 x 3

machine shoulder press

50lb x fail (30 ish)