time to get bigger and stronger

[maccaz]

pretty good shoulder session

seated db press

20kg x 4 (pb i think, just to see if i could)

17.5s were taken so did 15kg x 10 x 5 sets

then 17.5 x 6 x 3 sets

standing bb press

bar x 12

30kg x 10 x 2

35kg x 10 x 2

40kg x 5 x 3 (pb for sure), last one of each set was a grind, may try 50kg for one at the start of next session

standing btn press

30kg x 8 x 3

bar x 12

db side raises

7.5kg x 10 x 3

6kg x 10 x 3

db front raises

6kg x 10 x 3

bent over reverse flys

6kg x 12 x 2

traps got a mean pump from that last one so dont know if im doing it wrong, traps were also fucked from lots of shrugs couple of days ago so that may have been it.

46minute walk 5km taking it easy

boxing class soon

had a few days of bad eating, couple of family members birthdays, rude not to join in on cake etc :pfft: so going super strict now counting every single calorie. i hope not much longer cutting. aiming 14%ish bf.

[Merlin]

Great journal. What kind of exercises do you do in your boxing training?

[maccaz]

early morning boxing class kicked my ass, boosted home for a nap lol then leg session

real stoked with how im finding training legs, considering i snapped my tib and fib in november last year and was out of gym for just over 4 months.

leg press pyramid

2pps x 12

3pps x 12

4pps x 10

5pps x 8

5pps x 5 x 4 sets pb i guess, just working on getting depth with heavy (for me) weight

4.5pps x 10

4pps x 10

3.5pps x 10

3pps x 15

2.5pps x 20

2pps x 20

hip flexibility getting better, still finding i have to point my feet and knees out a bit to get depth

leg extension pyramid

60lb x 10

75lb x 10

90lb x 10

105lb x 10

120lb x 10

135lb x 10

150lb x 10

then back down to 60lb x 10 again

then 60lb x 10 one leg at a time, 3 sets of each leg

seated hamstring curl

90lb x 12

120lb x 10

135lb x 15 x 2

no calves today, they are fucked for too long after i train them and it messes me up for boxing, and not worried about them really

10min crosstrainer fast

[maccaz]

Great journal. What kind of exercises do you do in your boxing training?

cheers. all sorts really, skipping, lots of heavy bag rounds practicing various combos. bodyweight exercises inbetween rounds, like burpees or pushups or squat jumps in between rounds, ocasionally short hard runs between rounds. some classes lots of shadow boxing with 2kg weights. lots of walking lunges with light weight or even no weight.

ocasionally do circuit which could look something like:

round on pads

round of burpees

round of heavy bag

round of kettlebell swings between legs

heaps of ab stuff too ,bridge holds, crunches, various other ab exercises i dunno the name for lol.

the main reason it fucks me up is its non stop, no time to rest, high intensity, so much fitter since i started around 3 months ago, and way more fun than jogging on a treadmill for cardio

[maccaz]

chest

everyone taking up the dbs today so did bb only, lots of sets

flat bb bench

bar x 12

40kg x 12

50kg x 12

55kg x 8

60kg x 6

60kg x 5 x 5 sets

50kg x 5 x 5 sets

40kg x 10

incline bb bench

bar x 12

40kg x 10 x 6 sets

50kg x 5 x 3 sets

machine flys

90lb x 12 x 2 sets

105lb x 8 x 3 sets

incline machine press

75lb x 10 x 3

flat machine press

60lb x 100 with a break about halfway thru, ouch

35min fastish walk

boxing class soon

bw 80.0kg this morning.. weight not really moving but am getting leaner still and stoked my strength is not getting any shitter

[maccaz]

back

t bar rows

20kg x 12 x 7 sets various grips

wide grip pull down

half stack x 12 x 3 sets

3/4 stack x 10 x 4 sets

seated cable row

66lb x 12 x 5 sets

pulldown machine

20kg each side x 12 x 3

25kg each side x 12 x 3

20kg each side x 12 x 3

db rows (first time doing these, will definately include them from now on)

17.5kg x 10 x 3 sets each side

db shrugs

20kg x 15 x 2

22.5kg x 15 x 2

25kg x 15 x 3

10 minute walk

boxing class 50 minutes

[maccaz]

arms yesterday, nothing special.

today shoulders

seated db press

15kg x 12 x 3

17.5s taken so tried:

20kg x 5 x 2 (pb but a fucken grind)

15kg x 12 x 2

seated bb press

33kg x 8 x 5

seated btn press

33kg x 8 x 5

db side raises

7.5kg x 10 x 4

front raises

10kg plate x 10 x 3

6kg dbs x 10 x 3

machine shoulder press

60lb x 12

70lb x 12

80lb x 10

3x 5 minute rounds on heavy bag, got a round timer app pretty handy

10min run

[maccaz]

legs

no boxing since thurs so feel pretty fresh

leg extensions

120lb x 10

135lb x 10

150lb x 10

165lb x 10

180lb x 10 (pb)

120lb x 10

60lb one leg, x 10 x 3 each leg

leg press

3pps x 10 x 2

4pps x 10 x 2

5pps x 8 x 2

then did sets of 10 taking 1 plate off after each set until it was 1 pps

seated hamstring curl

120lb x 15 x 5

135lb x 15 x 2

standing calf raises

120lb x 10 x 5 with 10x bodyweight calf raises in between each set

finished it with bodyweight standing calf raises on ledge around 40 reps

didnt have time for much more

3x 3 minute rounds on heavy bag.

bodyweight is still jumping all over the show, 82.0 this morning, was as low as 79.8 mid last week

[Ninja]

Nice progress bro :clap:

[maccaz]

cheers.

busy as day and sore all over so no weights today, chest tomorrow gonna make it a big one.

boxing class this arvo, now im on the couch feel crippled haha love it

[maccaz]

early boxing class, home for a nap then

chest

flat bb bench

bar x 20

50kg x 10 x 2

60kg x5 x 5

40kg x 10 x 2

flat db bench

20kg x 12 x 2

22.5kg x 8 x 3

20kg x 10

flat db flys

9kg x 10 x 2

10kg x 10 x 2

incline bb bench

bar x 20

40kg x 8 x 5

incline db bench

17.5kg x 7 x 5 sets

incline db flys

9kg x 10 x 2

10kg x 10 x 2

machine press

60lb x 50 x 2

[maccaz]

massive back session

i want overeems back

tbar rows

20kg x 12 x 2

30kg x 8 x 2

25kg x 8 x 2

bb rows (still just mucking round with these getting feel for it)

bar x 12 x 2

40kg x 10 x 2

cable rows

66lb x 10 x 4

60lb x 10 x 4

54lb x 8

machine row

90lb x 12 x 4

tried a few at 105lb also but bit sloppy

plate loaded machine row

20kg each side x 10 x 5

25kg each side x 10

db row

20kg x 10 x 2 sets each side

17.5kg x 10 x 2 "" ""

lat pulldown

66lb x 10 x 2

72lb x 10 x 2

60lb x 8

machine pulldown

20kg each side x 12 x 3

30kg each side x 8 x 2

25kg each side x 8

bb shrugs

bar x 20

40kg x 15

60kg x 15

80kg x 6 x 2

60kg x 8

40kg x 15

bar x lots

db shrugs

25kg x 10 x 2

20min fast walk

boxing class this arvo, praying theres no circuit with pullups in it lol

from next back day i think i should include deadlifts, dunno why i havent in the past, only done them once or twice.

[maccaz]

boxing in the am, fitness improving heaps but weight not really moving..zz

chest is fuucked still from bench a couple of days ago and lots of pushups

arms

db curls

3 sets each weight of alternating db curls, 8 each arm.

10kg

11kg

12.5kg

standing ezbar curls

bar + 10kg x 10 x 3

bar + 15kg x 6 x 2

ezbar preacher curls

bar +10 x 10 x 5

machine preacher curls

20lb x 10

30lb x 10

40lb x 10

50lb x 8

overhead db extension

17.5 kg x 10 x 2

20kg x 10 x 2

one arm overhead db ext

9kg x 6 , 3 sets each arm

pushdowns

40lb x 10 x 4 sets rope, 4 sets bar, 4 sets reverse grip bar

run out of time

arms looking biggest theyv ever been, stoked

[maccaz]

shoulders

standing bb ohp

bar x 12 x 2

50kg x 0 lol fail might try it seated next time, wasnt far off getting it

40kg x 5 x 5

30kg x 8 x 5

bar x 10

standing btn press

30kg x 6 x 4 sets

bar x 15

db press seated

17.5kg x 8 x 2

15kg x 10 x 3

side raises

7.5kg dbs x 8 x 3

9kg x 6 pb

front raise

10kg plate x 12

ez bar + 10kg x 8

ezbar + 5kg x 12 x 3

machine shoulder press

30lb x 10

40lb x 10

50lb x 10

60lb x 10

70lb x 10

80lb x a couple ouch

20min walk pretty fast

boxing class soon

[Merlin]

Nice numbers on the standing OHP!

[maccaz]

no weights today

hearty boxing class though

[maccaz]

was meant to have legs and boxing today but moved a whole lot of furniture, fridges etc yesterday.

left lat is fucked, like its cramped up, even hurts to breathe deep.. gutted

hopefully sorted by tomorrow

bodyweight solid at 79.5 last couple of days, looking leaner every week, fats going from the sides of my stomach, but still covering abs etc in the middle. id say 75-76 and abs will be showing.. just

[maccaz]

meh legs today

feel a cold coming on

boxing sesh in morning

legs

seated leg ext.

pyramid from 60lb to 165lb, going up 15lb each set, sets of 10. and then back down again

then 60lb one leg extension, 3 sets of 10 for each leg

hamstring curls

60lb x 10 x 2

135lb x 8 x 5

60lb x 10

leg press

3pps x 12 x 4

feel like shit so leaving it here

35minute fast walk

[maccaz]

got a cold hopefully better by tomorrow, just doing a 30min walk today.

bw 78.7kg this morning, visibly leanest iv been since i was 14-15 haha

[maccaz]

bw 78.3

finally shook the cold, but still not 100%

chest

flat bb bench

bar x 12

50kg x 10

60kg x 5 x 5

40kg x 12 x 2

(the 60x5x5 was easy, gonna go up to 65 next time)

flat db bench

17.5kg x 10 x 2

20kg x 8 x 4

flat db fly

10kg x 8 x 3

incline bb bench

40kg x 8 x 5

starting feeling fucked from being sick

incline db bench

17.5kg x 8 x 5

incline db flys

10kg x 8 x 5 (i hardout prefer incline flys to flat)

machine flys

75lb x 8 x 2

90lb x 8 x 2

finished with seated machine press

60lb x 25 x 4 low weight going for a good stretch

no boxing today, lungs couldnt take it. hopefully im sweet by sunday-monday

[maccaz]

still not fully better ffs.. but still managed some good weight for me on various rows

gym packed as so heaps of waiting around and shiiit

t bar row

20kg x 12

30kg x 10 x 3 pb

30kg x 5

20kg x 12

seated machine row

90lb x 10

105lb x 8

90lb x 10 x 3

seated plate loaded machine row

10kg each side x 10

20kg each side x 10

20kg each side one arm at a time 10 reps each arm, 4 sets each arm

25kg one arm at a time again x 10 x 4

machine pulldown

20kg each side x 10 x 3

25kg each side x 10 x 2

25kg each side one arm at a time x10 x 3 (first time trying this its pretty mean)

widegrip pulldown

60lb x 10

72lb x 8 x 3

60lb x 10 x 2

was gonna finish with db rows then some shrugs but gym way too packed couldnt be fucked, might throw some shrugs onto the end of arms tomorrow

20minute fast walk

bw 77.7kg today, after plateauing around 80 for 3weeks + its suddenly dropping quickly and pretty sure its mostly fat as waist looks smaller, might take some measuring tape measurements later today, smaller waist makes my chest and back look thicker hardout which im stoked about.

[maccaz]

arms

smashed them today, especially biceps

standing alt db curls

10kg x 8 x 5 sets

11kg x 8 x 2 sets

standing bb curls

20kg x 10 x 3

seat preacher curl

10kg + bar x 8 x 5

standing ezbar

10kg + bar x 8 a few sets of these

preacher db curl

7.5kg x 12 x 3 sets each arm

machine curls

10lb x 12

20lb x 12

30lb x 8

40lb x 8 x 3

overhead db extension

1 arm at a time

9kg x 10 x 4 sets each arm

both arms

20kg x 10 x 3 sets

cg bench

40kg x 12 x 3

50kg x 12 x 2

went back to lighter cos i feel it more in chest when i go heavier

40kg x 10 x 2

rope pushdowns

going up 1 plate a time doing sets of 10 until just past half stack

same again with bar, and reverse grip on bar

then rope pushdown with only one arm at a time

finding with tricep pressdowns that my tricep gets so pumped that its like stiff and i have to take big rests

5 minute run, got pissed off at noisy treadmill

15minute cross trainer

[maccaz]

Shoulders today

still not 100% better from cold but getting there.

did some measurements in the morning

right arm 14.5"

left arm 13.5" (not happy about this..)

waist 35.5" (come down from 40+ end of 2010)

chest 40"

quad 20"

bw between 77 and 79 over last few days.

shoulders

gym packed today, hate weekends and long weekends in gym, im used to going around 11am during the week when its nearly empty

machine shoulder press for warmup

50lb x 10 x 2

machine shoulder press plate loaded

10kg/side x 10

15kg/ side x 8 x 4

db press (had to do it on a bench as all of the seats were taken)

15kg x 8 x 2

17.5kg x 5 x 5

normally go up to 20s but bit dodgy without back supported, dunno if this is normal or not..

side raises

7.5kg x 10 x 5 ouch

6kg x 10 x 2

front raise

10kg plate x 10 x 2 full rom slow and controlled

7.5kg dbs x 8

6kg dbs x 10 x 2

machine press to finish off

40lb x 10

50lb x 10

60lb x 10

70lb x 10

80lb x 10 probably pb, ouch, last couple were grinds

30minute walk

couple of sprints

maybe boxing today if my nose/lungs clear a bit

[maccaz]

pretty much better now.. finally zz

legs

extensions

60lb x 10

75lb x 10

90lb x 10

105lb x 10

120lb x 10

135lb x 10

150lb x 10

165lb x 10

180lb x 10

195lb x 10 (pb!! and a fucking grind from rep 7-10)

and back down again but going 2 plates a time

one leg extension

60lb x 10 x 4 sets each leg

calf raises

90lb x 12 x 3

120lb x 10 x 3

bw raises on ledge x 15 x 3

calves looking fat and veiny after this

seated hamstring curls

90lb x 15

120lb x 10

135lb x 10

120lb seems to be sweet spot for feeling it properly, did 4 sets of 12

lying hamstring curls

10kg/side x 8 x 2 meh my old gym has a cable one of these, new gym is plate loaded and a bit awkward for me.

leg press taken by some jokers doing 60kg and supersetting it with jump lunges looked like they were gonna be ages couldnt be bothered working in with them and having to move heaps of plates for every set so skipped it.

30minute fast walk

boxing class tonight

thinking about going to an mma gym, and cutting down boxing to 1 or 2 classes a week just for fun and fitness, may start checking out mma gyms.

super clean eats over last week, 500gm chicken breast mince spread over 2-3 meals through day, pwo shake, and usually rump steak and green veg for dinner, not much carbs as have been sick dont need it but will up that abit with oats in the am cos im training more. keeping to 1500 calorie just to get rid of this last fat, i think i will stop cutting at 75kg regardless of bf%, but guesstimate il be around 14%

edit: scratch boxing, tried, lungs said no pretty quickly, did half class. this colds taking forever to fck off.

[maccaz]

chest

all flat benches taken so start on incline

incline bb bench

40kg x 10 x 5

50kg x 5 x 5

flat bb bench

60kg x 5 x 5 (last few reps on sets 3 4 5 were sloppy as f*ck, feel weak today)

gonna attempt a bodyweight single next week 77.5kg x 1 will get it if i feel fresh i reckon

50kg x 8 x 4

40kg x 12 x 2

flat db bench

17.5kg x 8 x 2

20kg x 5 x 5

flat flys

9kg x 10

10kg x 10 x 3

incline db

17.5kg x 8 x 4

incline flys (my fave chest movement for getting a good stretch lately)

10kg x 10 x 5

machine flys

75lb x 10

90lb x 8 x 4

machine press

60lb x 20 x 2 to finish off

30minute fast walk

nothing interesting happened

bodyweight 77.5kg today, eyeball estimate bf 15%