time to get bigger and stronger

[maccaz]

back

best session in ages, back into the buzz lol, not much exercises but allg volume

widegrip pulldown

10x10, first 5 @ 60lb/kg (unsure)

second 5 @ 54

lats got sore as fck near the end, forearms too

deadlift

60kg x 20

100kg x 12

140kg x 5 x 2

160kg x 3

180kg x 0 lol always attempt this, never get it past mid shin

140kg x 5

100kg x 8

rack pull

60kg x 10

100kg x 10

140kg x 10

180kg x 1

140kg x 5

100kg x 10

60kg x lots

bb shrug

60kg x 20 x 5

machine row

90lb x 10 x 4

done

back and abs cooked

not eating f*ck all lately tryna get to 80.0kg then maybe lean bulk i dunno, got heaps of time to sus what im doing now unis finished

[maccaz]

Legs for what feels like first time in ages, quick sesh before work

been eating keto and not much so strength is shit atm

left hip a bit dodgy today so didnt go heavy 

 

squat

60kg x 10 x 2

80kg x 10 

90kg x 10

100kg x 5 x 3

60kg x lots

 

leg press

100kg x 10

120kg x 10

140kg x 10

160kg x 10

180kg x 10

200kg x 10 x 2

SLDL

40kg x lots

60kg x lots

80kg x 10 x 3

40kg x lots

 

bit of a walk

 

done

[maccaz]

chest with a little biceps at the end cos theyr lagging

bw 82.7, diet is perfect atm aiming for 80 and lean enough to start clean bulk, weight hasnt been moving much but getting leaner

bb bench

40kg x 10 x 2

60kg x 10 x 2

70kg x 5 x 2

80kg x 1

90kg x fail

70kg x 5

60kg x 10

 

incline db bench

20kg x 10 x 2

25kg x 8 x 2

30kg x 1

 

incline db fly

10kg x 10 x 2

15kg x 10 x 2

17.5kg x 10 x 2

 

decline bb bench

40kg x 12 x 2

50kg x 10 x 3

 

cable fly

18kg/side x 10 x 3

24kg/side x 10 x 3

 

ezbar preacher curl

20kg x 10 x 2

25kg x 10 x 2

30kg x 5, 3

35kg x 1

 

db curl seated

lots x 10kg

lots x 12.5kg

 

hammer curl seated lots x 12.5kg 

 

[maccaz]

shoulders

chest still super sore from other day so limited ohp and side raises

 

seated db press

17.5kg x 10 x 5

20kg x 8 x 3

 

standing btn press

30kg x 10 x 5

 

upright row

30kg x 10 x 4

30kg x 9

 

db side raise

7.5kg x 10 x 5

 

machine rear delt flys

various weights x a few sets

 

25min walk

 

started eating more white fish instead of  chicken breast, the macros for trevally are legit!

[maccaz]

was gonna go holiday melbourne in september, decided im gonna move there permanently, 5th of august, so if anyone got a hookup for bum work (labouring, furniture moving, whatev) melbourne cbd or anything, hit me up.

 

chest

incline db bench

20kg x 10 x 5

22.5kg x 8 x 3

 

flat db bench

25kg x 10 x 3

 

decline bb bench

40kg x 20

50kg x 10

60kg x 10 x 3

 

smith machine incline bench not very much incline

20kg x d10

40kg x 10 x 3

50kg x 10

 

pec deck

90lb x 10

105lb x 10 x 4

 

5km run

20 min walk

 

 

[maccaz]

arms

bw 82.0, fluctuating heaps but have been eating strict as 1650 cal no alcohol so should settle down

 

db preacher curl

10kg x 10 x 3 each side

 

bb 21s

15kg x 21 x 5 ouch 

 

alt standing db curls

10kg x 10

12.5kg x 10 x 3

9kg x lots

 

same again seated

few sets various weight on machine preacher curls

 

bench to bench tricep dips

bw x 20 x 5, this felt just as good as with weight added, paused for a sec at lockout

 

CG bench

40kg x 10 x 2

50kg x 10 x 2

40kg x lots

 

then just lots of sets of pressdowns various weight with rope first then slightly curved bar

 

those bb 21s are my new favorite bicep exercise, crazy pump after set 2 lol

[maccaz]

seems iv only been posting chest and arm sessions lol, definately still training legs but the numbers have been shit so havent bothered posting, squatting 110x5 max the drop in bodyweight is killing squat worst of all. keen to bulk soon

 

today was chest with a little biceps as usual

incline smith machine bench

20kg x 10

40kg x 10 x 3

60kg x 8

80kg x 3

40kg x lots

 

flat db bench

20kg x 12 x 5

 

flat db flys

12.5kg x 10 x a few

15kg x 10 x a few

 

bb 21s

15kg x 21 x 5

alt db curls to fail

7.5kg x 50 or so

 

incline machine bench

few sets various weight up to 120lb x 8

 

flat machine bench

75lb x 100 going to fail having a short rest then fail again until 100 reps done

 

cable flys

24lb x lots x lots just going to fail each set until i got bored

 

 

[maccaz]

depressing legs sesh, strength is fucked but looking leaner all the time so il survive

also adding in at least 1 bicep exercise to every session ala CT fletcher

 

bb squat

60kg x 12 x 2

80kg x 10

90kg x 5

100kg x 3 (this was a major head f*ck lol. depressing as)

60kg x 15

 

leg extension

60lb x 10

75lb x10

90lb x 10

105lb x 10

120lb x 10

135lb x 10

150lb x 10

165lb x 10

180lb x 10

(went up in sets of 10 until it was max effort for 10 and was sure i wouldnt get another 10 any heavier)

60lb x 25

 

SLDL 

40kg x 10 x 5

60kg x 10 x 3

 

legs cooked

 

ezbar 21s

20kg x 21 x 3

15kg x 21 x 1

10kg x 21 to finish

 

bw just under 81kg

[maccaz]

so iv moved to aus, havent been able to post, or do any kind of productive training, diet been on form though.

staying in a hotel for another two weeks been doing what i can in the gym there. dbs go up to 35, has lat pulldown etc so allgood for now, fkn missing deadlfts!

been doing 3-4 full body sessions a week cos im flat out with job interviews, got a job now though so gonna find a proper gym get back into it.

full body workouts have been :

db curls

db 21s

db press flat and incline

db flys

db sldls

walking lunges

lat pulldown

db row

machine extensions (full stack is real light)

and a bit of running

cant wait to get to a normal gym, been like 6 weeks since iv squatted or deadlifted, gonna get my strength back then start a clean bulk with some kind of structured pl program want to get 100bench 200dl 160 squat asap

[AZIDE]

what are you doing for a job over there?

[maccaz]

well that job turned out to be a dud. experience is in IT support and admin, real estate and education industrys. had been looking at anything similar, but leaning towards a more cruisy job brainwise for a while so got white card so im able to do construction labouring etc. just trying to find something close as possible to cbd will do anything really been hitting up furniture movers etc haha

[maccaz]

little update, waist/hips at smallest since i was probably 12 years old, 32-33" in jeans now lol

[maccaz]

got a couple comments that my legs have lost a bit of size. head f*ck so decided to smash em best i could inthis shitty hotel gym.

leg ext

10plates x 10

13 plates (nearly whole stack) x 10 x 12 sets lol 30 sec rest between

this machine is awkward as

walking lunges

heaps with 25kg db each side just walked up and downthe gym until i couldnt do any more

db sldls

20kg x 10

25kg x 10 x lots

30kg x 10 x lots

this gym sucks, waiting on contract to come through for new job before i sign up for a proper gym!

[maccaz]

Read through this old journal got me real motivated to smash pbs.

Just finished setting up home gym bloody mission. Time to get serious as well no excuses with squat rack 10 steps from my bedroom door lol.

Just mucked around today some deads and squats light as. Hopefully will be on track to do a novice pl comp with my work mate mid late 2015

5 rounds heavy bag

Squat

40kg X 20

60kg X 20

70kg X 5

80kg X 5

Front squat 60kg X 5

Deadlift

60kg X 10

130 kg X 5

rack pull

150kg X 5

Back to 5x5 tomorrow

[maccaz]

AM:

Front squat
50 x 5 x 5

reset sl 5x5 . tonight will do:

squat 50kg x 5 x 5
bench 40kg x 5 x 5
bb row 30kg x 5 x 5

maxes i can do currently are 130 squat, 80 bench, 70 row, 55 ohp, 170 dead so these are good numbers to start with plenty of room before it starts getting hard again

 

 

 

 

 

[9762291220]

f*ck br0 be embarrassing for you if gyzzbrah surpasses you in strength...make you look like proper fagot. Looks pretty close

[GyzzBrah]

85 bench, 100 + row, 60 ohp. Br0.

jks nice work maccaz!

[maccaz]

Haha not that fussed who's stronger than me at the moment cos there'll always be someone stronger cbf worrying about it

[9762291220]

Haha not that fussed who's stronger than me at the moment cos there'll always be someone stronger cbf worrying about it

yeah but if its gyzzbrah then you know youre a shit c*nt lol

[maccaz]

I will beat him any day when it comes to amount of tits seen to age ratio, think he's on 0 for 17 so I'll be okay

Haha

[GyzzBrah]

Maccaz I got nothing against you bro, azide just wants to start shit with everyone here so just leave him.

[9762291220]

Yeah br0 thats true. He was un-mentorable. Was like trying to teach someone to lift who's too weak to lift or grip just the bar but in this case the bar is analogous to basic life/social skills.

Maccaz he wants to fite you irl

[maccaz]

haha gyzz stop taking azide seriously

 

AM:

front squat warmup then work up to 100 x 2, not hard for legs, main battle is keeping upright

 

tonight will be arms

 

 

[maccaz]

Bb curl

25 X 10 X 10 bit rough at the last few

Pumped

[maccaz]

Warmup

Squat 52.5 X 5 X 5

Ohp 20 X 5 X 5

Deadlift 80 X 5 X 3

Front squat

bar X 20 X 2 for stretch and form practice