time to get bigger and stronger

[Merlin]

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

I know what you mean bro. For me it feels a lot more natural than flat flys as well.

[maccaz]

back

tbar row

20kg x 12 x 3

25kg x 8 x 3

20kg x 10

machine row

90lb x 10 x 4

plate load machine row

10kg/side x 10

20kg/side x 12

one arm at a time 20kg/side x 10 x 4 sets each arm

widegrip pulldown

half stack x 10 x 5

machine pulldown

20kg/side x 10 x 2

25kg/side x 10 x 4

db row

17.5kg x 10 x 2 sets each side

20kg x 10 x 2 sets each side

bb shrugs

bar x 15

40kg x 15

60kg x 10 x 3

40kg x 10

bar x 10

db shrugs

20kg x 10 x 2 meh

no cardio today out of time

[maccaz]

mean day, skipped weights today wanted to have plenty of energy

did a class at oliver mma in glen eden, a bjj class. so fun, definately gonna keep doing this and cut back on boxing to 1 or 2 classes a week, + take some of the stand up and mma classes at oliver.

arms tomorrow

[maccaz]

arms

the imbalance between my left and right is doing my head in!

find my left doesnt get that much pump, like its the mind muscle connections bung or something, cant squeeze the bicep as well as i can on right.

standing alt db curls

10kg x 10 x lots of sets

seated

10kg x 10 x lots

same with 11kg and 12.5

concentration curls

9kg x 10 x 3 each arm

added an extra 2 sets to left arm

preacher curls with dbs

9kg x 10 x 3

7.5kg x 10 x 3 + an extra 2 on left arm

bb curls 26kg x 8 x 2

machine preacher

20lb left arm only x 10

both arms 30lb x 10 x 3

triceps:

cg bench

40kg x 12 x 6

50kg x 10 x 2

40kg x 12

overhead db extension

9kg x 10 x 3 sets each arm

both arms : 17.5kg x 10

20kg x 10

rope pushdowns

24lb x 10 x 5 trying to keep shoulders perfectly still and only using tricep, light weight.

18lb one arm pushdown with rope, 3 sets each arm

bar pushdowns half stack x 10 x 2

focussing on perfect form rather than weight

finished with one arm cable curls left arm 12lb x 20 x 3

straight after session arms were just over 15" for right and 14.5" for left.. gonna keep smashing left to catch up. feels bad

25minute run. gotta start running more been lazy lately

[maccaz]

shoulders

get in early when gym is nice and quiet

standing overhead bb press

bar x 12

30kg x 12 x 3

35kg x 8 x 2

40kg x 5 x 2 (was gnna go for 5x5 but not really happening today)

30kg x 10 x 2

30kg btn x 10 x 2

bar btn x 12

bar normal x 12

seated db press

17.5kg x 5 x 5 shoulders fucked after bb

machine shoulder press

10lb x 10

20lb x 10

30lb x 10

40lb x10

50lb x 10

60lb x 10

70lb x 8 failed to get to 10

80lb x 5 failed again lol

and then back down to 40lb x 10

side raises

7.5kg x 8 x 5

6kg x 8 x 2

front raise

10kg plate x 10 x 3

6kg db x 10 x 2

ezbar + 5kg x 10 x 3 felt this one lol

rear delt flys

6kg db x 10 x 2

machine rear delt flys

60lb x 10 x 2

75lb x 8 x 2

20 minute run

another bjj class at oliver mma tomorrow and tuesday, excited as, may ditch boxing classes altogether for this, or just do the odd one when i feel like it.

[maccaz]

average leg session, gonna start squatting regularly, both racks taken today but will give it a crack over next few days, feel a lot more flexible than when i was 25kg fatter.

leg extension

60lb x 10

75lbx 10

90lb x 10

105lb x 10

120lb x 10

135lb x 10

150lb x 10

195lb x 5 and fail

back down 2 at a time, sets of 10, back to 60lb x 10

then

one leg at a time 60lb x 8 x 4 sets each leg

then both legs 60lb x 20

standing calf raise, light weight goign for full stretch

90lb x 12 x 5

105lb x 12 x 5

bw calf raise x 20 x 2

hamstring curl seated

90lb x 12 x 5

105lb x 12 x 5

120lb x 10 x 2

legs look nice and lean today, still no abs showing though

20minute walk

bjj class this arvo

[maccaz]

iv found sometime in the last few months my guts have suddenly decided milk is no good, after a few months of wpi shakes and not drinking milk, tried 500ml of anchor yellow top yesterday and it messed my stomach up, tested again today and its definately the milk that does it..

a year ago i was fine drinking a lot of milk so not sure why

[maccaz]

bw 78.4

chest

plate load machine press

20kg/side x 10 x 5

flat bb bench

bar x 12

40kg x 12

50kg x 10

60kg x 5 x 5 (except on 4th set only got 4 out, no spotter so didnt wanna risk it)

40kg x 12 x 2 fast

40kg x 10 without locking it out,stopping just short of lockout, chest pumped as

flat db bench

20kg x 10

22.5kg x 7 x 3

flat db flys

10kg x 8 x 4

incline db bench

17.5kg x 8 x 5

left side weaker than right lol so not going heavier for now.

incline db flys

11kg x 8 x 6 sets

chest press machine

60lb x 100 over 3-4 sets just stopping at fail then starting again after 20secs, doing this gives me craazy pump so hopefully worth doing.

machine flys

75lb x 8

90lb x 8 x 4

then jaw workout, chocolate HPLC bar, about 100 reps of hearty chewing, never buying one again lol.

25minute fast walk

bjj class tonight

[maccaz]

back

hands pain and grip are holding me back, feels bad

tbar row

20kg x 12 x 5

25kg x 8 x 3

machine row (plate loaded)

20kg/side x 12 x 4

20kg/side one arm at a time x 10 x 3 sets each arm

same again for 25kg, one arm at a time x 10 x 3sets each side

back to 20 and one arm at a time x10 x 4

cable row

42lb x 10 x 5, hands stopping me from going heavier at this point, sore as fck

db row

17.5kg x 12 x 3 sets each side

add straps 20kg x 10 x 5 sets each side . felt this one real nice

widegrip pulldown

60lb x 8 x 3

48lb x 8 x 3

plate load pulldown

20/side x 12 x 3

25/side x 12 x 3

one side at a time 25/side x 8 x 2sets each side

bb shrugs

bar x 40

40kg x 20

60kg x 12 x 2

40kg x 15

bar x 40

db shrugs

20kg x 10 x 3 meh wasnt really feeling these

30minute fast walk

[maccaz]

bw 77.0kg this morning \:D/ fats going slowly, abs very close to being visible lol

morning exam, smashed it.

arms

im trying to do lots of db stuff to make sure my left isnt being left out, cuz my left bicep and tricep are lagging

standing alt db curls

10kg x 10 each arm x 5 sets

same again with 11s

seated preacher db curls

9kg x 10 x lots of sets each arm

seated ezbar preacher curls

10kg + bar x 10 x 5

machine preacher curls

20lb x 10

30lb x 10 x 4

cable curls

12lb one arm at a time, 8-10 reps doing 2 sets on left for every 1 on right, few sets of this

overhead db extension

9kg x 10 x 5 sets each arm, left started failing first but got good pump

cg bench

40kg x 12 x 4

50kg x 10 x 2

40kg x 10

pressdowns

rope 30lb x 10 x 5

one arm rope 18lb x 8 x 3 each arm

v bar pressdown 36lb x 10 x 5

overhead rope tricep extension thing dunno what its called x 24lb x 10 x 2

all sorta of pressdowns really, just mucking round until triceps were completely fucked.

every time i do this its like my elbows get stiff from tricep pump, dunno if this is good or bad..

20minute run

bjj tonight

[maccaz]

bulk time

this morning 77.0kg again, im really fucken over cutting, been mostly in calorie deficit for over a year, except for odd cheat days, and a couple weeks worth of holidays.

so started at 121kg fat

now 77kg pretty lean (for me)

im gonna start eating surplus now and start getting strong, should rebound a couple of kgs quickly cos i havent had much carbs lately.

ultimate goal is to get as big/strong as i can without too much fat gain. no set time frame just keep bulking unless bf% gets too high

also got some goal lifts of :

100kg bench (currently doing 60x5x5)

200 dead tested 16/11/2012 100 x 1 x 3

80kg OHP currently doing 40 x 8 and struggle,

400 leg press (cos my mate can do this its always been a goal for me)

and a decent squat, havent tested in ages but will see at leg day tomorrow and update this

these are all long term goals, no rush at all, and strenth should jump a little to start with, cos of all the extra food

all while maintaining training mma/bjj/boxing

will see how my weight gain goes, cos i do a lot of cardio that is unavoidable, i may have to eat quite a bit which im not fussed about, will test at 3400 cal for the next week and see if it needs to go up or down. eats pretty clean, lots of protein and carb, moderate-low fat.

[maccaz]

shoulders today

seated db press

17.5kg x 8 x 5

17.5kg x 6 fail

seated btn press

30kg x 12 x 6

seated bb press

30kg x 12 x 2

side raises

7.5kg x 10 x 5

front raises

10kg plate x 12 x 3 nice and slow

6kg dbs x 8 x 2

machine shoulder press

20lb x 10

30lb x 10

40lb x 10

50lb x 10

60lb x 10

70lb x 10 just

80lb x 5 and fail

machine reverse flies

75lb x 10 x 3

90lb x 8 fail

30minute jog just to keep lungs cranking

[maccaz]

shit as sleep, drunk mates calling me at 4am for a pickup zz never again

getting used to more food, especially carbs, few days and i should be way more comfortable training full.

bjj last night was mean, got my ass handed to me but learning heaps every class, high level bjj fighters in ufc make it look easy, its soo intensely technical.

legs today

leg extensions

pyramid from 60lb peaking at 210lb x 6 which is a big pb for me but fucken grind, and back down to 60lb again then

60lb 1 leg at a time x 10 x 4 sets each leg

seated hamstring curls

90lb x 15 x 4

105lb x 10 x 3

120lb x 10 x 3 ouch

calf raises

90lb x 10 x 5

105lb x 10 x 2

bw calf raises 20 x 2

leg press

2pps x 10

3pps x 10

4pps x 10 lol full stomach loves depth

5pps x 6 bit of a fail been managing 8ish lately

2pps x 30

2pps 1 leg at a time 5 each leg to finish it off, might do more 1 leg legpress it feels mean

i need to work on flexibility more, with toes pointing forward i cant get very deep, and its hips that are limiting it. cant do proper depth leg press with toes straight need them out a bit

[maccaz]

bw 81.5 this morning, 4.5kg jump since friday, musta took on heaps of water cos beforehand i was pretty much on keto diet.

i imagine itl slow down now

chest

bb bench

bar x lots

40kg x 12

60kg x 5 x5 (much easier than usual thanks to extra food, no spotter so didnt push it further)

50kg x 10 x 3

40kg x 12 x 2

db bench

20kg x 10 x 2

22.5kg x 8 x 4

17.5kg x 15

flat flys

10kg x 12 x 5 starting to get the hang of these

incline bb bench

bar x 12

40kg x 8 x 6 sets chest is buggerd at this point

incline db bench

17.5kg x 8 x 5 sets

incline flys

10kg x 10 x 3

12.5kg x 10 x 5 this was mean as, gonna start trying to go heavier on flys get a mean stretch in chest at widest

machine flys

90lb x 8 x 3

machine chest press drop set to finish

60lb x 40

done

been trying a few different width grips with flat and incline bb bench to see what is best will keep playing around withj it

[Ninja]

Good luck with the bulk mate :clap:

[maccaz]

cheers ninja.

back today

have way more energy and get way better pumps now, but also sweat way more ? dont care about that though.

t bar row

20kg x 10 x 5

25kg x 8 x 3

20kg x a few didnt count

wide grip pulldowns

48lb x 12 x 3

54lb x 8 x 6 sets nice and slow, felt good

db rows heaps of dbs taken so mixed it up a bit

15kg x 12 x 3 each side

22.5kg x 10 x 4 each side (pb i guess, had only tried 20s, only been doing these a few weeks)

trying to avoid using straps but then my hands get fucked up for bjj

plate loaded machine rows

20kg each side one arm at a time x 12 x 5

25kg "" "" "' x 10 x 5 meanpump

plate loaded machine pulldown

20kg each side x 10 x 4

25kg each side x 8 x 4

db shrugs

17.5kg x 10

22.5kg x 10 x 3

25kg x 8

bb shrugs

60kg x 8 x 2 meh hands are fucked

exam soon, f*ck studying already aced the paper any marks i get in the exam are a bonus, just have to sit it

bjj tonight, gonna start doing the standup and mma classes too, so may do one after bjj tonight see how i feel

[maccaz]

bw 81.0 this morning

still getting used to eating bigger volume, feel full all the time, may up the cardio a bit cos that always gets my appetite cranking, and my lungs can always use more cardio.

best arm sesh iv had, pump was painful and skin tight over biceps, prob start jamming some bio oil to keep the skin stretchy.

standing alt db curls, around 8-9 each arm

10kg x 5 sets

11kg x 3 sets

12.5kg x 3 sets

hammer curls

12.5kg x 10 x 2

standing ezbar curls

bar+10kg x 12 x 6 sets

preacher db curls

9kg x 8 x 4 sets right arm, 6 sets left

left is still a bit smaller so focussing on it as much as i can

machine preacher curls

10lb x 10

20lb x 10

30lb x 10

left arm only 10lb x 10 x 2

right arm the same

dropset 7.5kg dbs standing curls at same time x failure x 3 (probably like 18-20 each set)

overhead db extension one arm

9kg x 10 x 3 each arm

cg bench

40kg x 12 x 5, figured out perfect hand placement for me and it gets my triceps real nice

50kg x 8 x 1 only

ovhead ezy bar extension like seated skullcrusher i guess? first time trying this

bar + 5kg x 12 x 2

will start doign these all the time, feels a bit awkward keeping elbows in but felt it good in triceps

pressdowns

various weights but mostly around 1/3 - 1/2 stack :

5 sets rope pushdown

5 sets v bar

5 sets flat bar

then rope pushdown, 18lb x 30 x 2

one arm pushdown 12lb x 8 x 4 sets each arm, dont want right to do most of the work and take over left.

abs did just

decline situps with no weight

12 x 5

bjj class tonight

[tomsammce]

U didn't squat?

[drizzt]

^Was about to say the same thing :pfft:

[maccaz]

yeah ah i'm a pussy, always plan to squat then get down to it my hip flexibility is still completely shit, havent got round to seeing a physio yet but i'm not even really able to leg press properly at the moment.

i had a pt check out my form bit over a year ago and he pretty much gave up after a while as it wasnt happening, and recommended machine squats lol.

for example on leg press i cant get very deep at all unless my feet/knees are pointing quite far out, same with squat, can't get anywhere near horizontal unless my stance is super wide and feet are out. it's not so much pain, more that it just can't go any further.

even with no weight i cant squat deep while keeping heels down.

guess its from years of desk job + being a fat inactive c*nt

now that you mention it better book physio now, any tips would be good too, particular stretches etc.

edit i'll try put up a video of what i mean next leg day if i can get someone to hold my phone lol

had a further google and tried a few stretches that seem to target exactly what the problem area is :

http://www.exrx.net/Stretches/HipAdduct ... agnus.html

and http://www.exrx.net/Stretches/HipAdduct ... agnus.html

and a couple others, will jam these thoroughly over next couple days and decide if its an actual problem i gotta see physio about or just need to stretch

[maccaz]

physio booked for thurs arvo hopefully start sorting out hip flexibility

[drizzt]

Hard to tell without seeing you in action, but this guy does some good mobility stuff - I thought I had pretty good hip flexibility, but found this particular one challenging:

Here is the article.

Have you tried foam rolling the area? Not everyone is a fan, but could be worth a shot to see if it helps.

I'd probably just see how getting that area nice and loose goes before spending money on a physio, but maybe that's me.

[maccaz]

Have you tried foam rolling the area? Not everyone is a fan, but could be worth a shot to see if it helps.

I'd probably just see how getting that area nice and loose goes before spending money on a physio, but maybe that's me.

nah will grab a roller and give that a try, will check out that video now, shot for the rev up re squats, sorta put it in the back of my mind always think "ah next week" :pfft: but nah i'm gonna get it sorted asap

[maccaz]

made a hearty foam roller today outta pressure pipe, thin camp mat and duct tape haha does the job, nice and hard and doesnt slip at all.

watched some vids on foam rolling and did a whole lot this morning, could tell i definately needed it so many tight as spots, hurt quite a bit but felt good afterwards, fresh as.

also did a whole lot of stretching cos iv been doing next to no stretching lately, usually wait until i have a problem then try stretch it out lol, so watched a whole lotta stuff on youtube and am working on hip flexibility especially. seeing a physio tomorrow just cos i can claim it under ACC by telling the receptionist its more work on an old injury (broken leg from last year :wink: )

had a jam at some bar only squats today to see if any improvement and there definately was, while it wasnt smooth i did manage to get a lot deeper than i have been in the past, not quite parallel though, so im sure its hips that are the problem, cos the little bit of stretching i have done has made a bit of a difference overnight, hopefully with a bit of time rolling and lots of stretching i'l be able to squat properly.

(this stretch seemed to get right into where my yhips are "catching" on the way down)

so today was shoulders but started out mucking around with

squats

bar x 5 x 5

shoulders:

db press seated

17.5kg x 8 x 4 pb i think

standing bb press

bar x 12

30kg x 8 x 3

40kg x 8

40kg x 5 x 4

30kg BTN x 8 x 3

bar x 10

bar btn x 10

side raises

7.5kg x 12 lol last 2 were killer

7.5kg x 10 x 4

front raise

10kg plate x 10 x 5

ezbar front raise with 5kg on it x 8 x 3

machine shoulder press

20lb x 10

30lb x 10

40lb x 10

50lb x 10

60lb x 10

70lb x 10

80lb x 10

90lb x 5 (pb)

reverse machine flys, played around with seat height a bit

60lb x 10

75lb x 10

90lb x 10 x 3

10minute fast run, guts felt a bit crook so left it there

EDIT bought too long pipe and mat for the roller, so if anyone wants a free one let me know you can just pay for postage

[drizzt]

Awesome to hear bro. Nobody really likes stretching, haha, but it is something we often overlook. And looking at the immediate results you say you're getting, it looks like it is something you should be including.

Good stuff, hope it continues to improve for you :nod: One way to put some solid weight on is squat big!