time to get bigger and stronger

[maccaz]

^ It's like he never left.

The legend will live on in my journal

[maccaz]

Went gym on rest day was meant to just be spotting but yolo

Deadlift up to 200x1

Rackpull up to 200x8

Ohp up to 60 x 10

Squat tomorrow

[maccaz]

depending how training goes next 3 weeks i will do a novice gym 3lift on 14th June then not competing again until my openers will be 550+

[maccaz]

good as workout

 

there were a few share belts at gym so decided to squat with belt for the first time in 2+ years and realistically the first proper squats iv ever done with a belt. made a huge difference, good depth every rep and felt a lot tighter and just better and more natural in general. got some videos il post later.

 

broke af atm cos just moved house etc but will buy a belt asap for sure

 

bench was hard today but allg got all the reps done

 

bw 102 after few meals so down 5kg since competition and im as strong if not stronger so going good.

 

sheiko 29 w1d3

 

bench

60 x 5

72.5 x 5

85 x 4

90 x 3

90 x 3

95 x 2

95 x 2

90 x 3

90 x 3

85 x 4

72.5 x 6

60 x 8

 

db fly 

15kg x 10 x 5 (now that i train in a gym can use dbs instead of plates so can up the weight)

 

squat

90 x 5 paused

110 x 4 paused

110 x 4 paused

125 x 3

125 x 3

135 x 3

135 x 3

135 x 3

135 x 3

135 x 3 

 

good morning seated

80kg x 5 x 5 

 

feeling good and strong

[maccaz]

Dexa 28.25% bf @ 103kg

Seems bad but one good thing is 1 year ago i did dexa and was 25%@ 83kg so a big muscle gain over that time (fat too)

Gonna try be under 20 for next dexa

Also it picked up imbalancr my right side leg and arm have more muscle than left so should prob do something about that

Also dexa beats caliper. Cunts claim 8% bf id like to see them do that on dexa

[maccaz]

Had been reading beastbuilders journal (dnno if he still posts here) and decided to go do arms lol

300 reps bicep 300 reps tricep im sets of 10 spread over machine curl, bb curl, exbar curl, db curl for biceps and skullcrusher, db ext, cg bench and rope pressdowns. Biceps triceps and forearms fucked. Good fun

[maccaz]

Think i fucked my left bicep. After training sat it was sweet, sunday bit sore like usual doms. Slept funny last night and woke up cant straighten my arm. Tried immitate foam rolling with my knuckles on it which helped a lot but still sore to completely straighten my arm. Hoping its just from sleeping on it . If not im gonna be furious lol

[ThreeWhiteLights]

Inb4 torn bicep from 300 workout

[maccaz]

Inb4 torn bicep from 300 workout

Haha nah not torn i doubt as its getting better and felt sweet at the time and wasnt bad the next day either. Amateur mistake tho wont do it again

[maccaz]

Gonna rest today and hopefully bicep feels better tomorrow. Depressing shit. Arms : not even once.

Cant touch my face with left hand or anything so squatting is def out.

Inb4 stupid c*nt but realistically this shouldnt have happened i warmed up sweet and wasnt a lot of weight just too much volume considering i dont normally do arms specifically.

[maccaz]

Arm bit better. Will go gym tonight do leg press if too uncomfortanle to squat. Cant be anything too bad as getting better quick.

Got couple options for competition now either this novice one at a random gym 14 june or novice 3 lift at ptc on 28 june. Gonna do one or the other but leaning towards ptc gives me time for a proper buildup and will be some familiar faces at that one etc.

Excited

[maccaz]

just the squat part of w2d1 today, be good to bench in couple days

 

 

squat

90 x 5

110 x 4

125 x 3

125 x 3

145 x 2

145 x 2

145 x 2

145 x 2

145 x 2

 

front squat

80 x 3

80 x 3

100 x 3

100 x 3

110 x 2

110 x 2

110 x 2

110 x 2

 

put plan on paper for build up to 28/6, will be bit better with 4.5 weeks notice and confident i will be under 100kg without doing a water cut or anything

[Spacebound]

Ptc sounds like the go, enter as soon as possible for those commitment gains.

[maccaz]

Ptc sounds like the go, enter as soon as possible for those commitment gains.

Yeah haha thats what im doing same as last time. Enter asap so cant pull out

[maccaz]

Diet working. bw 101.4 in morning

Its a relief cos got 4 weeks to lose 1.5kg so will keep strength. If i lose more weight allg as long as strength goes up.

Rest today but il be going gym spotting tp so prob bit of hiit or something but no weights

Commercial gym im at is crackup. People stop what they're doing to watch 145kg squat like its a wr attempt haha

[maccaz]

Bicep is at 94.5% recovered

Lastnight did some light deads and holds to stretch it (maccaz custom rehab lol) but something i did helped and woke up feeling way better. Good to deadlift tonight chur

[ThreeWhiteLights]

Bicep is at 94.5% recovered

Lastnight did some light deads and holds to stretch it (maccaz custom rehab lol) but something i did helped and woke up feeling way better. Good to deadlift tonight chur

Pls stay safe

[maccaz]

Pls stay safe

Always m8 lol

[maccaz]

mean ego boost session in commercial gym with people watching what im doing lol, some indian guys seemed to watch my whole workout haha

 

felt shitty all day, headache and tired etc but dropped concrete pills and felt sweet after first couple sets

 

deadlift to knees

110 x 3

135 x 3

155 x 3

155 x 3

165 x 2

165 x 2

165 x 2

165 x 2

 

bench

60 x 6

72.5 x 6

80 x 6

80 x 6

80 x 6

80 x 6 

 

db fly

14kg x 10 x 5

 

rack pull low rack

120 x 4

145 x 4

165 x 4

165 x 4

180 x 4

180 x 4

180 x 4

180 x 4

 

db lunge

20/side x 5 x  5

 

 

[maccaz]

sheiko 29 w2 d3 

 

threw in a pb squat attempt with belt . felt ogod

 

squat

90 x 5

110 x 4

125 x 3

125 x 3

145 x 2

145 x 2

145 x 2

145 x 2

145 x 2

180x1 = pb

190 x 1 pb !

 

bench

60 x 5

72.5 x 4

85 x 3

85 x 3

95 x 2

95 x 2

90 x 3

80 x 5

65 x 10

 

db fly

14kg x 10 x 5

 

squat

90 x 5

110 x 5

110 x 5

was meant to do 125 x 4 x 4 but ran out of time so did 125 x 15 rep pb gave me a killer headache though

 

all squats belted

most bench paused

[Karlascopic]

Good luck for comp.

Have totalls sussed out?

[maccaz]

Good luck for comp.

Have totalls sussed out?

Nah bro openers prob will be something like 140-150/100/200

Ideal world 3rds will be 200/120/230 but depends on too many things going well eg training going good next few weeks, deload working, feeling good on the day, etc

[maccaz]

feeling strong  atm

after #29 and comp i am going to move to the sheiko 4day/week program, and eat and supplement for recovery and should survive it. see people are getting good results from it and i would like to train 1 day on weekend so 4 days a week will be cool.

 

trained in morning today not ideal but got through it ok

 

sheiko #29 w3d1

 

squat

100 x 5

120 x 4

135 x 3

135 x 3

155 x 2

155 x 2

155 x 2

155 x 2

 

bench press

60 x 5

72.5 x 4

85 x 3

85 x 3

95 x 3

95 x 3

95 x 3

95 x 3

95 x 3

95 x 3

 

db fly

14kg x 10 x 5

 

press up 10 x 5

 

squat 

90 x 3

110 x 3

125 x 3

145 x 3

145 x 3

145 x 3

145 x 3

 

good morning

70kg x 5 x 5 

 

 

[Spacebound]

crushing the weights bro

[maccaz]

crushing the weights bro

chur bro

liking how i dont feel like im getting stronger day to day, but then look back a month ago and noticeably improved, will be cool to look back a year from now