time to get bigger and stronger

[Spacebound]

check out this videos, always gets me pumped to lift

 

 

 

 

 

or videos by thedjskay1 on youtube

[maccaz]

squat

60 x 10

80 x 10

100 x 10

120 x 10

130 x 10 rep pb

 

ezbar curl

30kg x 10 x 10

 

ezbar skullcrusher

30kg x 10 x 10

 

bb shrug

80kg x 10 x 5 sets

 

 

so im going to nz from friday till tuesday so anyone in auck wanna meet up for a train il be down most days pm me, usually train at cp westgate but will go wherever

 

once i get back back into programming

[maccaz]

gr teaching us how to make good cheat meals since ages agoo

 

will be doing half cup of rice with 5 fish fingers can of tuna in brine and can of sardines. Marcos are for it 90g of carbs,23g of fat,50g of proetin plus I might turn into a rat fish while I am eating it lol 

 

Before I trained had a couple of smells of my c4 which was for the soilders who lost there life's in war . Then I stimmed hard gym rat style which was epic and lose. Went hard for the session . Was very happy about benching 108kg for ten when I was doing decline press for the last set. Had a case of bad luck when I stopped off at gardens new world to pick up a packet of gum. The zipper on the left leg on my rain pants deciade to enter the region of not making it. Thought bugger and hopefuly Kathmandu will have a sale on rain pants plus I am in need of some new ones. 

 

 

sounds like hes snorting the preworkouts for the anzacs also

[maccaz]

deadlift only today

 

60 x 5

100 x 5

140 x 5

180 x 5

200 x 5 (dead stop so proper 200x5 this is a best) 

217.5 x 2 (rep pb got no more plates havent got round to getting more)

100 x 10

 

done

 

[maccaz]

real annoying i have a cold/earaches etc shit as was hoping to train while in nz catch up with people at old gym etc but now i just gotta try get better hopefully get one workout in on sunday or something

 

pressure change in ears in plane is 10x shitter when everythings all blocked anyway lol

[maccaz]

Measurements finally. Flat and cold no pump.

Quad 26"

Waist 36"

Chest 47"

Arm 17"

101.8kg bw

Good starting point to reduce bad areas and increase good ones

[GyzzBrah]

Maccaz refuses to meet up and work out with me. Must be an awful time for him.

[maccaz]

Maccaz refuses to meet up and work out with me. Must be an awful time for him.

Too sick to train and sleep deprived from sober driving idiots around constantly brah

[Realtalk]

Maccaz refuses to meet up and work out with me. Must be an awful time for him.

How's that make you feel man?

[GyzzBrah]

How's that make you feel man?

 

I feel like someone would feel when they offered to mentor / give drugs to someone out of kindness and they pussy out and dont show up br0.

[maccaz]

still got cold and over tired.

slept from 8.30 last night till 7 this morning and almost went back to sleep instead of work

 

i reckon one more solid as nightys sleep and i be good to train tomorrow

 

annoying shit set myself back two weeks or something but allg will catch up quick. real motivated for a big deadlift cos mate who i always compete with is starting to catch my dead so i need to get 500lb then 250 asap to widen the gap

[Kalidane]

deadlift only today

60 x 5

100 x 5

140 x 5

180 x 5

200 x 5 (dead stop so proper 200x5 this is a best)

217.5 x 2 (rep pb got no more plates havent got round to getting more)

100 x 10

done

Running out of plates is the highlight of recent developments.

DasItMane.jpg

[maccaz]

sheiko 29 start on monday

 

today

 

squat

60kg x 5

80kg x 5

100kg x 5

120kg x 5

130kg x 5

140kg x 5

150kg x 5 rep pb

160kg x 3

100kg x 5

 

bench

60kg x 10 x 3

80kg x 10 x 2 

100kg x 8 rep pb (tng)

 

done

bullshit session no structure or anything just good to lift after being sick/tired/busy/ etc last couple weeks

 

excited to get back into sheiko

[maccaz]

today is the last of my random workouts and start sheiko #29 either tomorrow or tuesday gotta check work times.

didnt feel very strong today but did alright

 

squat

60 x 5

80 x 5

100 x 5

120 x 5

140 x 5

150 x 3

 

front squat

60 x 10

100 x 1 x 5 (5 singles with rests in between. first one was paused. felt strong)

 

bench press

60 x 10

80 x 10

100 x 5

100 x 3 (weak as f*ck?!)

100 x 1 (changed grip thought id get more but nup weak today)

60 x 10

60 x 15

 

cg bench

80 x 5 x 5

 

seat ohp

40 x 10

50 x 5 x 5

60 x 5

50 x 10

 

done

 

 

[maccaz]

Front squats have given me quad doms for the first time since i can remember . normally its glutes and hamstrings.

Diet has been so so so shit last 2 weeks since i went on holiday. Lots of calories but mostly junk.

Have a consult on wednesday with a nutritionist that looks like he has good as results with strength athletes etc.

Gonna be a bit overkill for me but the amount its gonna cost me will keep me sticking to it lol and im excited to do a long term recomp and ideally in a few months be a much leaner stronger u100kg

Excited

[maccaz]

random update

decided stay in melb rather than take perth job cos need more solid job history (rather than jump between jobs every 6 months)

 

got new apartment, close to ptc sth melb, also 1 min walk from a shiny land 24/7 gym so am going to be splitting my workouts between the two.

 

last workout in my home gym before guy came to pick it up who bought it (was bit gutted but out grown the ratings on the rack anyway and safetys starting to look like big U's lol)

 

squat

60 x 10

80 x 10

100 x 10

120 x 5

130 x 5

140 x 5

150 x 5

160 x 2

100 x 10

 

bench

95 x 5 x 5

80 x 20

 

deadlift

60 x 10

80 x 5

100 x 5

140 x 5

180 x 8 rep pb

 

moving friday/saturday so might be able to slip in a workout on sunday, see how i go for time

[maccaz]

When I was getting ready to go out the door this morning I thought two and half weeks until I start cutting which is getting closer all the time with each going by. Went hard today and nailed 138 for ten for the last set for squats. Back was a bit tight afterwords but not to bad. Herd back from Nabba otago about the cost of posing practise. They told me it will cost ten dollars per session. Thought that's cheap unlike compare to last year which was $100 for as many sessions which I was going to do last year. Texted everyone on my contacts list and told them about that I will be getting extra supps when I order from xplosive next and they thought that was awesome and very cool. 

[maccaz]

So today was meant to be w1d1 of#29 but got tied up showing mate how to squat etc lol so did the squat only and will bench tomorrow

Squat

90 x 5

110 x 5

110 x 5

125 x 5 x 5

Felt good to have structure again motivation is at a high. I will compete again when i can comfortably get 200/120/230 under 100kg bw

[maccaz]

Bench press

60 x 5

72.5 x 4

72.5 x 4

85 x 3

85 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

Meant to be a gap here for squat so did few sets db curls

Bench

60 x 5

72.5 x 5

85 x4 x 4

Few kms walking all up from walking dogs, walking to gym, etc

Felt good. Shouldnt have to split the days again too

Also have been eating well. Counting cals etc (lame). Hitting 2800 cal which should make me able to maintain 100kg and get stronger. Already feel better than junk food every day lol

[maccaz]

gonna try remember post diet from now on too just to keep track. Its far from optimal but its sustainable I can eat like this permanently and its good and suits my schedule and shit. better this way than being stricter and only being able to do for a few days.

 

today was different as trained morning between meal 1 and 2, but typically:

 

meal 1 (this is the same every day):

1cup raw oats

400ml light blue milk (in oats)

coffee with 100ml light blue milk

 

meal 2 (i change this one up often, usually just tuna, chicken, eggs, whatever)

185gm tuna

coffee with 100ml light blue milk

 

meal 3, this is 2 hours pre workout (same every day)

1/2 cup raw weight basmati rice 

250gm raw weight chicken breast

handful mixed veg

250ml light blue milk

 

meal 4, (this is post workout meal and changes every day) this is always the biggest meal

today will be 500gm raw weight pork 

1/2 cup raw weight basmati rice

lots of broccoli

[maccaz]

Ended up at gym again tonight wasnt supposed to but training partner was keen. Treat it as extra session prob not a good idea to do this often.stick to the program etc

Not heavy or anything

Bench up to 90x5

Deadlift up to 170 had no chalk so left it there

Lots of cable tricep press downs

Lots of db curls

[maccaz]

bodyweight down to 101kg just from ditching junk food for few days, feel good. strength probably not gone down, will know with tonights deadlifts. may even get lighter than i expected, potentially 90kg over time as long as strength keeps improving/maintaining at the very least.

 

refined diet further, got to a point where i wont be starving and its good macros/cals to maintain strength and lose fat, main issue i had been having was timing, not eating enough pre workout etc so iv tried to balance it out

 

all weights raw. i dont count the cals on the mixed veg etc that i include, figure they're negligible really. the 2x shakes are because im always in and out of meetings  all day cant really have a sit down meal or something, might even leave the whey out when i run out cos dont reckon it makes a noticeable difference and just have milk cos its free and easy. 

 

meal 1

1 cup oat

500ml light blue

 

meal 2

wpc + 500ml light blue (might swap for eggs)

 

meal 3

250g chicken breast

1/2 cup basmati

 

meal 4

wpc+500ml light blue  (might swap for eggs)

 

meal 5 (this is pre workout)

250g chicken breast

1/2 cup basmati

 

meal 6 is dinner, dont just cook for myself so its always different but its typically 250ish gram meat (steak, mince, chicken, whatever) + a lot of veg, no carb in this meal currently but might change this dunno. tonight is 300gm boneless chicken thigh, 1 head broccoli.

 

 

works out to roughly 2400 cal + dinner (so maybe 2800-3000 depending what that last meal is)

 

 

amped for deadlifts tonight

[maccaz]

deadlift to knees

110 x 3

132.5 x 3

132.5 x 3

155 x 3

155 x 3

165 x 3

165 x 3

165 x 3

165 x 3

 

incline bench

70 x 6

70 x 6

70 x 6

70 x 6

 

press up (instead of dip)

5x5

 

rack pull just below knee

120 x 4

145 x 4

165 x 4

165 x 4

187.5 x 3

187.5 x 3

187.5 x 3

187.5 x 3

 

lunge

20kg plates 5x5

 

abs just few crunches, fucked

 

10min hiit on crosstrainer, first time ever doing it prob, felt shit

 

[maccaz]

 

rest day today, probably 1 hour walking dog if weather doesnt get any shitter

[Pseudonym]

^ It's like he never left.