time to get bigger and stronger

[maccaz]

last day of jolt fitness westgate, its gonna be closed for a few days so il go cp albany probs.

arms:

bb curls are my favorite arm exercise atm, never got such a pump and doms in biceps before until i started doign them

standing bb curls

20kg x 15

22.5kg x 10

25kg x 10

27.5kg x 8

30kg x 3 lol

20kg x 12 x 4

4 sets of db hammer curls both arms at same time not much rest, 10kg dbs

machine preacher curls

10lb x 10

20lb x 10

30lb x 10

40lb x 10

50lb x 10

20lb x fail lots

rope curls

18lb x lots x 5

overhead db extension

20kg x 20

25kg x 10 x 2

27.5kg x 10

30kg x 8, 8, 10, 5

20kg x 20

lots of sets of pressdowns, first rope then bar

then abs (first time this year lol)

decline situps

10 x 3

add 5kg plate, 10 x 2

add 10 kg plate 10 x 2

machine crunches

15 (kg or lb i dunno) x 10 x 5

felt good to do abs for a change

[maccaz]

first workout since last weds, done a few 4.8km morning fasted walks over the weekend.

bw 83.0kg

back:

widegrip pullups (lol still cant really do these too fat and weak)

5, 3, 3, 1

widegrip pulldown

48kg x 10

54kg x 10

60kg x 10 x 4

66kg x 5

54kg x 15

seated row

105lb x 10 x 5

deadlift:

60kg x 10

100kg x 10

140kg x 3

160kg x 1

172.5kg pb attempt fail lol came close to fainting stumbled backwards and sat down forgot to breathe

140kg x 3

bbshrugs

60kg x 10 x 3

80kg x 10 x 4

60kg x 15 x 2

machine rows plate loaded

20kg/side x 10 x a few sets

done, doesnt seem like much but traps especially were cooked

[maccaz]

shoulders

was a good session, stoked cos i normally hate doing shoulders.

standing ohp

bar x 10 x 2

40kg x 10, 9 , 9

30kg x 20 :twisted: this was hard after 14 or so

standing btn press

30kg x 10 x 3

35kg x 10 x 2

db side raise

6kg x 10 x 3

7.5kg x 10 x 2

ezbar front raise

10kg x 10

15kg x 10 x 4

10kg x 10

10kg plate front raise x 10

machine shoulder press

50lb x 10

70lb x 10

80lb x 10

90lb x 5

100lb x 6

40lb x 20

then did superset of rear delt machine flys and face pulls, 90lb for the rear flys and 24lb for the face pulls, did 5 sets of each with no breaks, traps and rear delts were real sore

[maccaz]

work and uni real intense atm so just getting in fast workouts where i can, today was good.

did some bi's while waiting for tp:

standing bb curls

30kg x 8, 7

20kg x 10 x 2

15kg x 20 x 2

machine preacher curls

5 sets around 40lb

some alt db curls

then legs:

bb squat

60kg x 10 x 2

80kg x 10 x 2

100kg x 5, 4 got random lat cramp, probably from clen

60kg x lots, mean pump

leg extensions

70lb x 10

105lb x 10

120lb x 10

135lb x 10

150lb x 10

255lb (stack) x 5 x 3 ouch

225lb x 5 x 2

150lb x 10

seat hamstring curls

7 sets, aroudn 135lb

[maccaz]

bw 81.2, buzzing out how much leaner i am compared to when i was 78kg pre dreamer bulk.

80mcg clen today. shaky as fck, hopefully hands settle down for important uni test 7pm tonight lol

hard and fast chest session with a little abs

flat bb bench

40kg x 25

60kg x 10 x 5 felt good

incline db bench

20kg x 10 x 3

22.5kg x 10 x 3

25kg x a few x 2

machine flys

4 sets

machine flys

100 reps 75lb

machine crunches "15" on weight

5 sets of 10

20min walk

eating ketoish atm

[maccaz]

100mcg clen today will stay at 100 till i run out in 4-5 days

bw 80.7kg

arms

decided to do lots on biceps, cos i havent had time to lately

standing bb curls

20kg x 10 x 10 :twisted: after set 6 the pump was painful

alt db curls

10kg, few sets

hammer curls

10kg, few sets

cable flat bar curls

24lb x 10 x 5

machine preachers

10lb x fail x a few times

20lb x failx a few times

most iv ever done on biceps, was mean

overhead db extensions

20kg x 20

22.5kg x 10

25kg x 10

30kg x 10

35kg x 8

30kg x 10

20kg x 20

ezbar skull crushers

20kg x 10 x lots

ezbar overhead extension

20kg x 10 x lots

cables were taken so left it here

20min walk

[Leeroid]

How is the clen going for you bro?

[maccaz]

How is the clen going for you bro?

crazy good bro, have had lots of albuterol liquid and tabs before but its a joke compared to clen. shakes are bad for 3-4 hours after taking it but i dont mind that. dont think i would go over 100mcg though. intense fat loss, i havent had bf% checks but way noticeably leaner and im only on day 3 of my second 2 weeks on it. diet hasnt really changed except less carbs in the last 3 days so the clens definately working!

wish id known about it when i was fat and spent a year ish going from 120kg to 80kg haha

[Leeroid]

How is the clen going for you bro?

crazy good bro, have had lots of albuterol liquid and tabs before but its a joke compared to clen. shakes are bad for 3-4 hours after taking it but i dont mind that. dont think i would go over 100mcg though. intense fat loss, i havent had bf% checks but way noticeably leaner and im only on day 3 of my second 2 weeks on it. diet hasnt really changed except less carbs in the last 3 days so the clens definately working!

wish id known about it when i was fat and spent a year ish going from 120kg to 80kg haha

That's mean bro, you'll be posting shredded pics soon

[maccaz]

yesterday. chest

flat bb bench

40kg x 20

60kg x 12 x 2

70kg x 5 x 3

60kg x 10

incline db bench

20kg x 10

22.5kg x 8 x 3

25kg x 6 x 3

incline db fly

10kg x 10

15kg x 10 x 4

machine flys

5 sets, 90lb, 105lb, 120lb

decline bench

40kg x 10 x 2

50kg x 10 x 3

[maccaz]

arms today

bb curls

15kg x 10

33kg x 5 bit heavy to not swing it

20kg x 10 x 4

alt db curls

12.5kg x a few sets

15kg x a few sets

machine preachers

20lb x 10

30lb x 10

40lb x 10 x 3 sets

cable curls (guy at gym showed me to do it facing away from the cable, cable between the legs, way more tension when arm is getting close to straight, and less tension when its fully curled, get a good stretch)

12lb x 20 x 3

24lb x 20 x 2

overhead db extension

20kg x 20

22.5kg x 15

25kg x 10

27.5kg x 10 x 2

lots of sets of pressdowns

cable 5 sets

bar 3 sets

reverse grip bar 3 sets

biceps starting to get some nice veins lol

no clen for 2 weeks cos i stopped getting shakes

[Seeking]

I got pretty vascular from clen, ran it for like 6 weeks straight, just took diphenhydramine (unisome sleep gels) every two weeks for a week, never went above 80mcg though. My bicep below

[maccaz]

shoulders:

seated SM shoulder press (with the counterweight the bar itself still had a little weight so dunno how much i was pressing, this felt good though)

10kg/side x 10 x 3

20kg/side x 8 x 2

25kg/side x 5 x 3

30kg/side x 1 bit heavy

standing btn press

bar x 10

30kg x 10 x 5

35kg x 10 x 2

db side raises

few sets at 6kg, 7.5kg

front raises, 10kg plate, nice and slow, 5 sets

forgot to do rear flys will do tomorrow

on uni break atm so can go hard this week feels good for a cahnge

[maccaz]

back today

forgot my belt

widegrip pulldown

54kg x 10 x 3

60kg x 10 x 2

66kg x 10

cable row

around half stack, + a bit

6 sets

seated machine row

90lb x 10 x 3

105lb x 10 x 3

rack pull

60kg x 10

100kg x 10 x 2

140kg x 1

100kg x 10 x 2

bb shrug

60kg x 10 x 4

few sets of 20kg ezbar curls inbetween sets waiting for tp

[maccaz]

good arm sesh today!

discovered bench dips - new fave tricep exercise

bw 83.0kg

standing bb curls

15kg x 30 to warmup

23kg x 10 x 6

machine preachers

20lb x 10

30lb x 10

40lb x 10

50lb x 10

60lb x 5

10lb x 40

between the leg cable bar curls

18lb x 10 x 2

24lb x 10

30lb x 10

36lb x 10

42lb x 10

alt db curls to finish off

9kg x 10 x 2

tricep bench dips (feet up on other bench)

bw x 10 x 2

10kg plate on lap x 10 x 2

20kg plate x 10 x 2 ouch this was mean

overhead db extension

20kg x 20

25kg x 10 x 2

rope pressdowns

up and down the stack, dont remember what, maxed at like 36lb, heaps of 30+rep sets at 18lb, bout 9 sets total

30minute fast walk, watched ct fletcher vid training arms, felt like a lazy c*nt compared

gonna get more serious from today, been slack as f*ck with uni, work but gonna make sure i at least dont skip days, even if i have to go in when gyms busy

[maccaz]

chest

flat bench

40kg x 20

50kg x 10

60kg x 10

70kg x 5 x 5

60kg x 9

flat db bench

20kg x 10

30kg x 2 lol

25kg x 5 x 3

20kg x 5

incline db bench

20kg x 10 x 4

machine flys

90lb x 10 x 4

cable flys

18lb/side x 10 x 4

incline bb bench

40kg x 10 x 3

50kg x 10 x 2

machine press

75lb x 50

incline machine press

75lb x 20

bit of a mixed up sesh cos was training with a mate just doing whatever, but got a good pump and sore as fck now

[maccaz]

legs for the first time in ages

light squats etc, got a bit of pain in right glute but ohwell

no clen for 2.5 weeks and had 50mcg this morning no shakes but crazy sweaty

10min walk

stretching

squat: (all without belt cos its too big now even with 3x lots of new holes need to buy a new one)

bar x lots

60kg x 10 x 3

70kg x 10 x 3

90kg x 7 x 2 glute started hurting

60kg x lots

leg extension

1 leg at a time, 60lb x 10 x 5 sets on each leg, alternating with no rests

both legs 120lb x 10

135lb x 10

150lb x 10

165lb x 10

sldl

60kg x 10 x 6 this was mean, didnt have chalk so didnt go heavier

calf raises seated,

dunno like 4 sets of 10, 60kg, then 40kg

decline crunches

5 sets of 10 with 9kg medicine ball

10minute walk again to finish

[maccaz]

80mcg clen today, not really noticeable, maybe a tiny bit shaky

bw 81.8kg, diet been spot on last few days

shoulders

seated db press

17.5kg x 12 x 2

20kg x 10, 8

22.5kg x 3 lol

20kg x 8 x 2

arnold press

10kg x 10 x 2

12.5kg x 10 x 3

seated btn press

30kg x 10 x 5

upright row

30kg x 10 x 5

10kg plate front raises, 5 sets of 10, bit light but did them nice and slow full rom

db side raises

7.5kg x 10 x 5

bent over rear delt db flys

7.5kg x 10 x 3

6kg x 10 x 2

machine rear flys

75lb x 10

90lb x 10 x 2

105lb x 10 x 2

20minute walk

[maccaz]

been slack at posting.

after 11 months of no drinking got on the piss 2 weekends in a row and look noticeably softer and bloated so its overs for drinking again lol.

50mcg clen today

bw 83kg

arms

alt db curls

9kgs to warm up xlots

15kg x 10 x 2

12.5kg x 10 x 2

ezbar preacher curls

20kg x 10 x 2

22.5kg x 10 x 2

25kg x 10 x 2

standing bb curls

20kg x 10 x 2

cable curls between legs

24lb x 10 x 2

30lb x 10

36lb x 8

24lb x lots

overhead db extension

left shoulder felt a bit iffy

20kg x 20 x 2

22.5kg x 15 x 2

25kg x 10 x 2

then just did heaps of sets of pressdowns, maybe 15 sets

finished with superset and dropset of rope pressdowns and machine preacher curls, going down in weight each set alternating between the two, got a crazy pump

[maccaz]

good back session today

bw 82.0kg

decided to go lighter and more reps on rack pulls today, was fun

not belt at all today and abs feel like they got a good workout so may stop using belt for rack pulls altogether and only use for heavy squats and deads

rack pull

60kg x 15

100kg x 10

110kg x 10

120kg x 10

130kg x 10

140kg x 5

150kg x 1

150kg x 5

bb shrugs

60kg x 10 x 8 not much rest between sets

db shrugs

30kg x 10 x 2

22.5kg x 10 x 2

machine row (plate load)

20/side x 10 x 5

machine row

quite a low grip like elbows tucked in

75lb x 10

90lb x 10 x 3

widegrip pulldown

8 sets, various weights, max 66kg

cable pullover

36kg x 10 x 4

[Seeking]

Any progress pics in the making? :grin:

[maccaz]

Any progress pics in the making? :grin:

haha maybe one day mate, sorta rather stay anonymous.. anythings possible tho

50mcg clen

shoulders today, nice long sesh, shoulders cooked by the end of it

standing bb press

bar x 10

30kg x 10 x 3

35kg x 10 x 3

40kg x 8 x 3

50kg x 3

60kg x 0 nearly, core lost it halfway up and got wobble, shoulder strength was there

db side raises

7.5kg x 10 x 5

ezbar front raise

15kg x 10 x 5

bent over db rear delt flys

9kg x 10

7.5kg x 10 x 4

machine shoulder press plate loaded

20kg/side x 10 x 5

25min walk

[maccaz]

legs

weak as fck today, been eating pretty much keto, bw 81kg

stretching

25min walk

bb squat (no belt so not heavy, havent got round to buying new one and the one i bought of optimass is way too big now even with extra holes punched)

bar x lots

60kg x 10 x 2

80kg x 10

90kg x 10

100kg x 5 x 2

60kg x 12

sldl

60kg x 10 x 3

80kg x 8 x 2

60kg x 10

leg extension

60lb x 10

went up 1 plate for sets of 10 at a time until 165lb so 7 sets or so

same again with hamstring curls, up to 120lb

been eating around 1700 cal a day of mostly rump steak and lowish carb veges, no special meal timing except post workout try get 50g protein asap

[maccaz]

slack posting lately cos of uni but last day of classes so got a good 4-5 weeks of every day training, should be fun.

today did biceps/triceps with a little shoulders cos havent done em in a few days.

standing bb press

bar x lots

40kg x 10

60kg x 0 ah this is a headfuck really need to get it asap

40kg x 10 x 4

40kg btn x 10

30kg btn x 10 x 2

ezbar front raise

20kg x 10 x 2

15kg x 10 x 2

bb curl

23kg x 10 x 10 :twisted: :twisted: buggered me

machine preacher

10lb x lots

20lb x lots

20lb x lots

overhead db extension

22.5kg x 20 x 2

25kg x 10

27.5kg x 10

30kg x 10 x 2

rope pressdowns

30kg x 10 x 10

good mix, got a decent pump, gonna keep doing 10x10 on biceps and triceps

[maccaz]

chest today

first time doing incline smith machine bench and liked it

flat bb bench

bar x 20

40kg x 20

60kg x 12

70kg x 5 x 5

60kg x 8

flat db bench

20kg x 15

25kg x 10 x 3

incline smith machine bench

20kg x 10 x 2

40kg x 10 x 2

50kg x 10

60kg x 10

20kg x lots

incline db fly

10kg x 15

12.5kg x 15

15kg x 10 x 2

machine fly

75lb x lots

90lb x 10 x 5

doesnt look like much but chest got a mean pump, was focussed on squeezing hardout especially on flys