time to get bigger and stronger

[maccaz]

morning bjj class

both biceps sore as after this as usual so was a bit careful on bench to not overdo it.

bb bench

40kg x 10

60kg x 8

65kg x 5 x 5

60kg x 5

40kg x 20

incline bb bench

40kg x 12 x 3

50kg x 10 x 3

incline db flys

11kg x 12 x 3

12.5kg x 10 x 3

machine press

75lb x 100 over like 3 sets

ran out of time cuz cars in the mechanic so was getting a ride, but pretty hammered especially from the incline bench.

[maccaz]

big arm session:

standing alt bicep curls

10kg x 10 each side x 3

11kg x 10 each side x 5

db preacher curls

10kg x 8 x 4 sets each side, and 1 extra for left side

ezbar preacher

bar+10kg x 10 x 3

bar+15kg x 8 x 2

couple sets of standing ezbar

standing bb curl

20kg x 10 x 2 meh wrists dont like curling a straight bar

machine curl pyramid

10lb x 10

20lb x 10

30lb x 10

40lb x 10

50lb x 5 and back down to 10lb x 10

finished biceps with a dropset of alternating db curls 5kg dbs until failure about 30 reps

benches taken so no cg bench today

overhead db extension

1 arm at a time, 10kg x 10 x 2 each side

both arms 20kg x 10 x 3

then lots of sets of rope pushdowns, about 12 sets total, max was 42lb x 10

arms looking full and pumped today feelsgood

standup class tonight:

few different combos on pads.

struggling with getting used to the change from boxing to muay thai technique, especially things like stepping into right straights to set up for left kick which feels completely wrong, and my left kicks altogether are real shit, but will get better with practice and time.

cliffs:

it is so much easier to feel clumsy in muay thai than western boxing

[maccaz]

bjj session this morning, getting better slowly but still get my ass handed to me constantly, love it.

got thrown onto my knee a few times and a bit achey all over but will rest for a few hours and decide if il go gym today and train back.

noticed my abs are sore as and i havent trained them specially, must be squats that do it.

bodyparts that are noticeably getting bigger are quads hamstrings and delts

[maccaz]

back, felt weak after bjj this morning.

in future for legs or back i will do earlier in the day, before mma etc so can put full effort in.

widegrip assisted pullups (never really done these before, way better than pulldowns imo now)

didnt have much weight on the assistance and will reduce it each time until i can do a few unassisted

did:

12

8

8

5

5

lats were pumped like iv never felt from pulldowns..

deadlift:

60kg x a few to warmup

60kg x 10 trying to bring them up fast

100kg x 5

120kg x 1 felt easy thought id try my luck so did:

140kg x 0 (got it a tiny bit off the ground but grip stopped this from happening, pull as hard as i like i was only gonna pull my hands off the bar lol, so will work on this)

100kg x 5 again

feel like shit not gonna go for 5x5 today..

60kg x a few

widegrip pulldown

42lb x 10 x 2

48lb x 10 x 2

54lb x 10 x 2

wide hammer grip pulldown

same weights and reps as widegrip

machine row

20kg/side x 10 x 5 each side

2 sets of both sides at same time for 10

machine pulldown

20kg/side x 10 x 3 sets each side

bb shrugs

bar x lots

40kg x 12 x 2

60kg x 10 x 2

too hot and humid and felt like shit so left it there

gonna stop using straps for anything so i can improve my grip for deadlifts

[maccaz]

shoulders. finally cracked 50 on ohp

machine press for warmup and waiting for a bar

50lb x 10 x 4

standing bb ohp

bar x a few

40kg x 8

50kg x 4 (weight and rep pb, like 4 weeks ago i couldnt even budge a single 50kg \:D/ )

45kg x 5 x 5

bar x 18 (failure)

standing btn press

30kg x 8 x 4

bar x 10

side raises

7.5kg x 10 x 4

6kg x 12 x 2

front raises

10kg plate x 12 x 3

6kg dbs x 10 x 2

alternating 7.5kg dbs 10 each side x 2

bent over rear delt flys (got the hang of these mean, muscle felt like itd never been hit before lol sore as now)

6kg x 12

7.5kg x 10 x 3

machine rear flys

75lb x 10 x 3

90lb x 10 x 2

finished with seated machine shoulder press

20lb x 10

30lb x 10

40lb x10

50lb x 10

60lb x 10

70lb x 10

80lb x 10

90lb x 10 and the 10 was definately the last one i was getting up

stoked with progress

bjj and stand up classes tonight

[Kalidane]

Congrats on OHP. Looks like a good session :clap:

[maccaz]

cheers kalidane, feeling it today especially rear delts!

massive bjj session this morning, close to 2hrs, aching all over so gonna rest today, squats tomorrow :twisted:

[maccaz]

sore as chest, shoulders, abs from bjj yesterday!

today:

leg press for warmup while waiting for squat rack

80kg x 15 x 2

squats:

bar x 10

60kg x 12

90kg x 5 x 5 (rep pb)

60kg x 12 x 2 ouch

got the hang of squats pretty good now, 90x5x5 wasnt too hard, i think 100x5 x5 is on the cards for next week and then prob slow down the increases.

noticing my right thigh is bigger than left by quite a bit lately so isolating left with extensions a bit

leg extensions

left leg only

60lb x 10 x 3

both legs:

120lb x 10 x 5

135lb x 10 x 2

one leg at a time

60lb x 10 x 3 sets each side

hamstring curls

left only:

60lb x 10 x 2 burn

both legs

120lb x 10 x 4

90lb x 10

leg press was taken and felt like shit after the squats so left it there.

[maccaz]

bw 87.5kg this morning and looking leaner than i was 10kg ago! top 2 pairs abs visible if i try lol.

bit of a headfuck as with all the food im eating i feel bloated as and soft by night time, but then in the morning im leaner than when i was 10kg lighter..

pretty stoked with 10kg increase over 5weeks ish, but will be a lot of water cos at 77kg i was carb depleted so quite dry and im also taking creatine at the moment.

physio for hips and then chest session and double bjj/standup class tonight, will post weights later

[maccaz]

chest:

bb bench

bar x 10

60kg x 8

70kg x 5 x5 (weight and rep pb) \:D/

(my bb bench takes a while to increase cos i usually dont have a spotter i gotta be sure im gonna manage it before i try)

60kg x 5

db bench flat

22.5kg x 10 x 2

25kg x 9 x 4

db flys flat

12.5kg x 10 x 2

15kg x 10 x 2

incline bb bench

40kg x 10 x 3

50kg x 8 x 3

decline bb bench (new for me)

bar x 10

40kg x 10 x 3

50kg x 10 x 3

incline db press

20kg x 8 x 5

incline db flys

15kg x 8 x 3

12.5kg x 10

stoked with the 70kg 5x5 pb

[maccaz]

arms:

alternating db curls

10kg x 10 each side x 4

same again with 11kgs

seated preacher curls

bar+10kg x 10 x 3

bar+15kg x 8 x 3

9kg dbs x 10 x 3

machine preacher curls

10lb, 20lb, 30lb, 40lb and back down again, 10 reps each

4 sets at 20lb

big dropset

5kg db curls alternating to failure (30 something)

rope curls

first time doign these, pretty mean

12lb x 10

18lb x 10

24lb x 10 x 2

overhead tricep extension

1 arm 10kg x 10 x 3 each side

both sides 22.5kg x 10 x 3

cg bench press

40kg x 12

50kg x 10 x 3

40kg x 10 x 2

triceps burnign up

lots of sets of press downs with rope and v bar at various weights around 10 sets total and finished with a mass set of rope pushdowns 18lb to failure like 30 reps or something ouch

bjj class tonight

[maccaz]

hips bit sore from bjj last night so foam rolling and stretching heaps this morning.

massive deadlift session and +30kg on pb with straps

60kg x 10 x 2

100kg x 5

120kg x 5

140kg x 1 add straps

150kg x 1 (completely mind=blown that i managed this lol, filmed it and back was rounded a bit which i imagine is bad, but stoked i got it up. might figure out how to post a video anyway)

120kg x 5 x 5 couple of different grips, couple sets with straps couple without

back traps and forearms completely fucked, left my grip pretty useless for rest of the session

t bar row

20kg x 10 x 5

wide grip assisted pullups

5 and fail lol hands said no, cos the assist machine is a thick as rubber bar

wide grip pulldown

6 sets mid 50lbs

hammer grip pulldowns

6 sets mid 50lbs

cable rows

54lb x 10 x 4

bb shrugs

40kg x 10

60kg x 10 x 3

db rows

17.5kg x 10 x 3

20kg x 10 x 3

standup class tonight

[maccaz]

shoulders today

weathers fucked

standing bb ohp

warmup bar x 12

40kg x 8

50kg x 5

50kg x 4 (was gonna go 50kgx5x5 but failed at 4 on the 2nd set)

45kg x 5 x 5

40kg x 5

30kg x 8

bar to fail x 2 (20 first set 18 second hard and fast reps without lockout)

standing btn press

30kg x 10 x 5

db side raise

7.5kg x 10 x 4

6kg x 10 x 2

front raise

10kg plate x 10 x 3

7.5kg db alternating to fail x 3 around 20 reps each side

bent over rear flys dbs

6kg x 10

7.5kg x 10 x 3

rear delt machine flys

60lb x 10 x 2

75lb x 10 x 2

90lb x 10

learnt how to target rear delts really well so they were hammered after this

machine press to finish off

30lb x 10

60lb x 10

90lb x 10

mma class tonight

on the mma side of things, feel like im learning heaps of groundwork, doing 5-6 bjj classes a week, want to increase my standup workload from 3 times a week so gonna talk to the trainers see if i can do a 1 on 1 once or twice a week depending on price

[maccaz]

rest today

bjj and standup class tonight

half day standup session tomorrow :shock: so wanna be fresh as for it and was meant to do legs today which would cripple me tomorrow.

bw 88.0kg

[maccaz]

measurements.

on the 22/10 I measured

bw somewhere between 78 and 79kg carb depleted and dry as

right arm 14.5"

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

chest 40"

quad 20"

Today just measured:

bodyweight 88kg (+9-10 kg, but was about 3kg gain in the first 4-5 days from water etc)

right arm 15.5" (+1")

waist 37" (+1.5") :oops:

chest 43.5" (+3.5" and most of this is from back thickness imo)

quad 22" (+2" thanks to food and squatting every leg day)

i wont rely 100% on these because heaps of variables like where on the quad i measured (aimed for the biggest point), etc, what i've eaten how much water im holding etc but its a good indicator at least that im going in the right direction.

gutted about waist, but i never expected to have a really small waist.

no idea on bodyfat but i dont think its gone up too much, but def cutting back on the food and adding a little more cardio to slow the gain down, look alright in the morning but after a days worth of food and water i look a little soft around the middle :oops:

[maccaz]

did a 4hr standup training yesterday, heaps of kicking so hips a bit stiff today

lots of foam rolling when i woke up

had to use 2.5kg plates under heels for the heavy sets today to get depth, find after a few sets my hips loosen up quite a bit though

legs:

squat:

bar x lots

60kg x 10 x 2

80kg x 8

90kg x 8

100kg x 5 x 5 (rep pb, was alright except last rep of sets 4 and 5 werent as deep as id like, cos i knew if i went further it wouldnt be coming back up)

60kg x 12 x 2 as atg as possible, deepest iv ever been, high rep light weight squats get my quads pumped as

leg press

120kg x 10

140kg x 10

160kg x 10

180kg x 10

200kg x 10

225kg x 8 (weight and rep pb)

120kg x 30

60kg one leg leg press, 10 x 2 each leg

leg extension

90lb x 12

135lb x 10

150lb x 10 x 2

60lb one leg x 10 x 2 each side

lying hamstring curl weird machine never used it, think its in kgs

27kg x 10 x 3

33kg x 10 x 3

now time to rest and watch ufc \:D/

[maccaz]

cliffs of ufc:

benson hendersons the man

massive legs maybe = massive kicks? haha

[maccaz]

quads and glutes sore as today, pretty sure its from the real deep light and highish rep squats i finished with yesterday so will keep cranking them.

chest

bb bench

bar x a few

60kg x 10

65kg x 5

70kg x 5 x 5 sets (felt good so maybe 72.5 or 75 next chest day for 5x5)

60kg x 8 x 2

db bench. weaker than usual today

22.5kg x 10

25kg x 8, 6, 5 lol

22.5kg x 8

flat db flys

12.5kg x 10 x 2

no 15s free so 17.5kg x 8 x 2 bit too heavy to be worthwhile i reckon

incline bb bench

bar x 10

40kg x 10

50kg x 8,6, 6, 5 ,4 to fail each set

decline bb bench

bar x 10

40kg x 10 x 2

50kg x 8, 6, 5, 5 this felt real good just a bit of a pain unracking and bringing it forward. awkward

incline db bench

17.5kg x 10

20kg x 8, 7, 6, 6 . 4 sets total

incline db flys

12.5kg x 10 x 2

15kg x 8 x 3

machine fly

75lb x 10 x 2

90lb x 10 x 3

seat machine press

75lb x 20 x 2

90lb x 20 x 3 so 100 reps total

incline machine press

60lb x 10 x 3

2 classes tonight, bjj and then standup, legs are dreading it lol

[maccaz]

morning bjj session with a roll at the end, noticing im definately getting better which is always good.

arms

just did a whole lot of:

standing alt db curls

standing ezbar curls

preacher db curls

preacher ezbar

then finished with a mass set of cable curls with flat bar

then for tri's

overhead db extension

cg bench lots most sets at 50kg

lots of pressdowns with rope and then v bar

another bjj session tonight

[maccaz]

back

almost flagged it cos was feeling beat up as after 2 bjj trainings yesterday and an airport mission at 3am but felt sweet after a solid sleep in.

physio reckoned i should start doing more warmup before deads, squats etc as well as stretching, so doing 15-20minute fast walk before hand and made a big difference for flexibility.

bumper plates taken so started with :

Wide grip pulldown

42lb x 10 x 2

48lb x 10

54lb x 10 x 3

60lb x 10 x 2 (pb)

48lb x 10 x 2

cable rows seated

36lb x 12

42lb x 12

48lb x 12

54lb x 10 x 2

60lb x 10 x 2 (with straps)

rack pulls:

60kg x 10

100kg x 8 x 2 was making too much of a racket so went to deads:

for deadlifts im trying to focus on getting hips a bit lower and concentrate on keeping back straight so took more time than usual setting up etc. also didnt do the usual 5x5 today just various sets and a rep pb at 140 :twisted: . straps on anything over 100

60kg x 10

100kg x 7

140kg x 5 (pb, previously have only managed 1. last 2 reps were a crazy grind)

160kg x 0 (didnt really expect itd happen but i didnt expect the 150 last week either so gave it a try, got one side up a few mm but no good)

130kg x 5

120kg x 5

100kg x 6

60kg x 8

hands were ruined now, couldnt do much else finished with:

machine rows seated

75lb x 10 x 2

90lb x 10 x 3

standup class tonight

[maccaz]

morning bjj session and had a roll at the end, gotta pick up the cardio again lol was getting gassed for the first time while rolling so gonna force myself to do more runs.

was meant to be shoulders today but tired and sore had shit sleep so rest from weights today. shoulders tomorrow.

mma class tonight maybe.. see how i feel

[maccaz]

did a big mma class last night, working on keeping my eyes open (lol) when sparring and relaxing which is going good, not that worried about getting hit just automatically blink when im getting hit.

today. shoulders

standing bb ohp (i try keep good as form for these like no leg drive at all)

bar x 10

40kg x 10 (rep pb)

45kg x 5 x 3

47.5kg x 5 x 3

50kg x 4 (failed on the 5th)

40kg x 8

30kg x 8

standing btn press

30kg x 8 x 3

35kg x 8 x 3 this is the most weight iv tried on btn and felt good

seated side raises (gonna always do them seated from now on)

7.5kg x 10 x 3

6kg x 10 x 3

standing

7.5kg x 10

front raises

10kg plate x 10 x 2 nice and slow

6kg dbs x 10 x 2

7.5kg dbs to fail alternating, 28 reps

bent over rear delt flys

7.5kg dbs x 10 x 3

machine rear flys

75lb x 10 x 3

90lb x 10 x 3

105lb x 10, 8

so got home and noticed fresh stretch marks on front of delts both sides, some people would be gutted lol im pretty stoked its a definite sign of growing in the right place.

my hips are pretty achey after last night so may skip mma tonight, see how i feel

[maccaz]

legs:

15minute warmup walk and then some stretching

squat

bar x 20

60kg x 8

80kg x 7

100kg x 5 x5

110kg x 3 (pb)

120kg x 0 failed lol first squat iv failed was a fun experience glad i didnt have the safetys too low lol, got to the bottom and up about 5cm then it just wasnt happening

60kg x 15 deep as i can

leg extensions

60lb x 10

75lb x 10

120lb x 10

135lb x 10

150lb x 10

165lb x 10

180lb x 10

one leg leg extension

75lb x 10 x 4 each side

leg press

120kg x 10

160kg x 10

180kg x 10 x 2

200kg x 10

runnning out of time so finished quickly with calf raises

4 sets of 105lb x 10, superset with bodyweight calf raises on ledge x 20

[maccaz]

chest

incline bb bench

40kg x 12

50kg x 12

55kg x 8 pb

60kg x 8 x 4 pb!

40kg x 18 failure

flat db bench

20kg x 10

22.5kg x 10

25kg x 8

27.5kg x 6 (pb)

22.5kg x 10 x 2

flat bb bench

bar x 10

60kg x 10 rep pb

65kg x 5 x 5 cos i didnt do flat bb bench first wasnt feeling 70

60kg x 3

incline db fly

12.5kg x 10 x 3

15kg x 10 x 3

machine fly

75lb x 10 x 2

90lb x 10 x 2

105lb x 10 x 3

[tomsammce]

Getting stronger bro!