time to get bigger and stronger

[maccaz]

Getting stronger bro!

shot bro, hopefully the increases keep cranking, should probably look into doing some kinda strength program at some point for mma but cbf changing it up now cuz im still getting stronger

[maccaz]

arms

standing alt. db curls

10kg x 10 few sets

same with 11s, and 12.5s

ezbar preacher curls

bar + 10kg x 10 x 3

bar + 15kg x 8 x 3

bar + 20kg x 5 and failed

bar+10kg x 10

what does a normal ez bar weigh?

cable curls

18lb x 10 x 2

24lb x 10 x 3

machine preacher curls

10lb x 10

20lb x 10

30lb x 10

40lb x 10

50lb x 5

finished biceps with dropset alternating db curls

7.5kg x failure

6kg x failure

5kg x failure

overhead db extension

1 arm

10kg x 10 x 3 each side

both arms

20kg x 10 x 3

22.5kg x 10 x 3

cg bench

40kg x 12

50kg x 12 x 5 gonna up the weight on this now, my favorite tricep exercise

whole lot of sets of pushdowns, some rope, some v bar, some reverse grip flat bar, 36lb x 8 at the most on rope. something like 14 sets total at various weights

before i left smashed out some quick rope curls 3 sets of 10

arms are fucked

going for dinner tonight with family so no mma tonight, but bjj class tomorrow morning so i should be real fresh for it.

[tomsammce]

Ez bar weighs 10kg

[maccaz]

morning bjj session

starting to get submissions when rolling with people better than me, rather than just getting tapped over and over which is good

10 minute fast walk to warm up and stretching

back:

deadlift

60kg x 12

100kg x 5 x 2

120kg x 5 x 3 add straps for the 2nd set onwards

130kg x 5

140kg x 5 one strap broke where its looped back onto itself, pulled undone, so gotta buy some more, had to stop the heavy ones here, was planning for 145 or 150 x 5

60kg x 10 x 2

hands ruined anyway, grips so bad

wide grip pulldown

42lb x 10

48lb x 10

54lb x 10

60lb x 10 x 2

54lb x 10

48lb x 10

42lb x 10

seated machine row plate loaded

20kg/side x 10 x 3

one side at a time x 10 x 2 sets each side

25kg/side x 10

one side at a time x 10 x 2 sets each side

other seated machine row

60lb x 12

75lb x 10

90lb x 10

105lb x 10 x 2

another bjj class tonight :twisted:

[maccaz]

body weight 90kg on the dot in boxers this morning

10 minute warm up fast walk.

shoulders

2 exercises i dont normally do made a big difference in the workout today so will keep doing them, upright bb row and ez bar front raises, both gave me a mean pump.

standing bb ohp

bar x 10

40kg x 10 x 2 rep pb

50kg x 5

45kg x 6

45kg x 5 x 5

40kg x 8 x 2

bar fast reps with no lockout at the top about 15 reps

standing btn press

bar x 10

30kg x 8 x 5

upright row

bar x 12

30kg x 10 x 2

26kg x 10 x 2

seated side raises

7.5kg x 10 x 3

6kg x 10 x 3

ez bar front raise

bar x 10

15kg x 10 x 3

17.5kg x 10 x 3 ouch

15kg x 10

bar x 20

bent over rear flys

7.5kg x 10 x 2

6kg x 10 x 4

machine rear flys

60lb x 10

75lb x 10

90lb x 10 x 3

finished with shoulder press machine

60lb x 20

stand up class tonight

[maccaz]

so gutted.

half way through last bjj class for the year, free rolling and pulled my neck real bad. soon as i got up knew it was cooked. its the muscle where the trap joins onto neck on the right side, real sore and if i shrug my shoulders its intense, made me feel like spewing on the way home sorta like concussion.

was meant to train legs today but no way am i resting a bar on my traps lol

rest today, watch some boxing at ABA tonight and hopefully feel better tomorrow!

[maccaz]

necks still dodgy as but better than yesterday, its more in the trap now, so not gonna risk trying to squat still.

legs today

with no squatting decided to try do more volume than usual on oither exercises

first time doing straight leg dead lift and best workout my hamstrings have had so gonna do these every leg day, did it with bumper plates so not as deep as normal 20s but ohwell.

Leg extension

90lb x 10 x 2

105lb x 10 x 2

120lb x 10 x 2

135lb x 10 x 2

150lb x 10 x 2

165lb x 10 x 2

210lb x 10 pb

sldl

bar x lots to get the hang of it

60kg x 10 x 3

gonna go heavier next time but think i got the form down good.

seated hamstring curls

90lb x 10 x 2

105lb x 10 x 2

120lb x 10 x 2

calf raises standing

105lb x 10 x 5

bw calf raise x lots till it was too painful deep and tall

leg press

3pps x 10 x 3

4pps x 10 x 3

5pps x 10 x 3 rep/set pb

gym rat where did u get that zimmer frame ur always going on about, i needed one in the supermarket straight after this leg session

[maccaz]

hamstrings so sore this morning lol as if its the first time iv ever trained them.. straight leg dead lifts for the win.

chest today

did bb only no db's, except for flys, good for a change shoulders are thanking me now.

good pb on flat bench, having a spotter there makes a difference mentally, can go all out without worrying about dropping it \:D/

flat bb bench

bar x 20

60kg x 10 rep pb i think

65kg x 8

70kg x 5

75kg x 4 pb

80kg x 1 pb and maybe had room for a couple more reps, was easier than i expected

70kg x 5 x 5 this was a bit of a grind after the 80

60kg x 8

incline bb bench

40kg x 10

50kg x 10x 2

55kg x 10 x 2

60kg x 5 x 5

decline bb bench

40kg x 10

50kg x 10

55kg x 8 x 3

incline db flys

12.5kg x 10 x 2

15kg x 10 x 4

machine flys

75lb x 10

90lb x 10 x 2

105lb x 10 x 2

120lb x 10 bit heavy

105lb x 10 x 2

machine press

75lb x 100 over 3 sets

[maccaz]

pretty stoked with the gains iv had since joining here, off the top of my head:

bw fat 121kg down to skinny 77kg now up to a stronger 90kg (shitload stronger and leaner than i was last time i was 90kg lol)

bench from something like 50kg x 1 to 75x4, 80x1

from never deadlifting to 150x1, 140x5x5

never squatting to 110x3, 100x5x5

overhead press from 30 x 5 to 50 x 5

also 5km road run 22:30

goals i want to get by end of 2013 are:

bench 120x1

deadlift 220x1 (like the look of 5 plates on each side haha)

squat 160x1

overhead press 70 x 1

20 minute 5km

i think the deads realistic, squat will be hard, chest and shoulders are always my weak points so theyl be a battle.

also not gonna let bf% get out of control, and want to do an mma fight maybe late 2013 so keeping fitness up as much as i can.

[I Declare War]

I'm liking those progress numbers! That's a hell of a lot of bodyfat you've lost... 121kg down to 77kg? Far out! Kudos and all the best for your goals in the new year

[maccaz]

been out of the gym since saturday, biggest break iv had in a few months and feel useless but i guess a breaks not a bad thing.

bodyweight 93.0 after christmas feeds lol prob drop a little over next couple days

30minute walk

arms today

alternating bicep curls to warmup

few sets of 11s and 12.5s

standing bb curls (read about advantage of these vs ezbar but wrists dont really like it )

23kg x 10 x 2

26kg x 8 x 2 meh

ezbar preacher curls

20kg x 10,10,10,10

22.5kg x 10,8,8,8

25kg x 8, 8 , 6

27.5kg x 4 fail lol

biceps nice and sore now

machine preacher curls in pounds

10lbx10

20lb x 10

30lb x 10

40lb x 10

20lb x 10 x 2

rope curls

18lb x 10 x 3

overhead db extension

one arm 10kg x 10 x 3 each side

both arms 20kg x 10 x 3

22.5kg x 10 x 2

elbows werent liking these

lots of sets of rope pressdowns, like 12 sets or so various weights, 42lb at the most, lots of sets at 30lb got a mean pump

few extra sets of 1 arm only pushdowns with left as right is getting bigger faster

cg bench

40kg x 10 x 2

60kg x 8, 4 (pb)

40kg x 10

ezbar skullcrushers

20kg x 10 x 3 wasnt feeling it that good though wil keep trying these

hammer grip bar skullcrushers (dunno what this bars called)

bar + 10kg x 10

gyms got messed up hours for the next week hopefully try get in at least every second day, ideally every day

[maccaz]

gym was ridiculously packed today cos only open for a few hours, hate it when its busy.. didnt have straps on me too. bought some chalk afterwards though so will use that next back day.

10 minute walk warmup

wide grip assisted pullups

30lb assist x 8, 5,5,3

cable row

42lb x 10

48lb x 10

54lb x 10 x 3

60lb x 10

42lb x 12

t bar row

20kg x 10 x 3

25kg x 10 x 3

25kg x 8

wide grip pulldown

lots of sets, 42lb at least, 60lb at most

machine row

75lb x 15

90lb x 10

105lb x 10 x 2

db shrugs

20kg x 10 x 2

22.5kg x 10 x 2

25kg x 8 x 2 hands buggered

machine row plate loaded

20/side few sets, some both sides same time, some one arm at a time

meh session, way too hot and humid and gym packed wasnt in the mood.

gonna have a solid deadlift session next back day hopefully chalk makes a difference.

[maccaz]

shoulders

good session lots of pressing

started with db because bars were being used

15kg x 12

17.5kg x 10

20kg x 8 x 2

22.5kg x 6

wanted to go heavier but wouldnt be able to get the dbs up to press them i think

standing bb overhead press

40kg x 8

45kg x 5 x 5

47.5kg x 6

50kg x 4

upright row still getting used to the form on this

15kg x 10

23kg x 10 x 2

26kg x 10 x 2

seated side raises

7.5s taken tried a couple of 9kg and was a bit much

6kg x 10 x 5 nice and slow reps full rom

ezbar front raise

bar x 10

15kg x 10 x 5

machine rear flys

60lb x 10

75lb x 10

90lb x 10 x 3

105lb x 10 x 2

90lb x 10 x 2

done. pretty stoked with how quick my shoulders are growing

[maccaz]

decided to do a big leg session cos havent done them in over a week cos of christmas.

got good pbs on leg press and sldl

10minute warmup walk

squat:

bar x 10

60kg x 10 x 2

80kg x 8 x 2

100x5x5

60kg x 12 x 2 nice and deep

straight leg dead lift (my favorite leg exercise now)

40kg x 10 x 2 not going right to the ground cos the diameter of the plate is smaller

60kg x 10 x 3

80kg x 10 x 3 pb

60kg x 10

seated hamstring curls

90lb x 15 x 2

105lb x 10 x 2

120lb x 10 x 2

standing calf raise

each set superset with 15 bw calf raises

90lb x 10

105lb x 10

120lb x 10

135lb x 10

finished with bw calf raises till it was too painful like 40

leg extension

60lb x 10

75lb x 10

90lb x 10

105lb x 10

120lb x 10

135lb x 10

150lb x 10

leg press

140kg x 10

160kg x 10

180kg x 10

200kg x 10

220kg x 10 rep pb

240kg x 5 pb

250kg x 5 pb

shaky legs like iv never had before after this, felt sick as too

[maccaz]

chest

10 minute walk

flat bench

bar x 10

60kg x 10

65kg x 8

70kg x 7

75kg x 5

80kg x 3 rep pb

70kg x 5 x 5

60kg x 8 x 2

flat db bench

22.5kg x 10

25kg x 8

27.5kg x 6 x 2

flat flys

15kg x 10 x 5

incline bb bench

40kg x 10

50kg x 10

60kg x 5, 4, 3 , 3 , 3 was harsh kept failing after all the flat bench

incline db bench

20kg x 10,8,7,6,6 each set was to failure really

incline db flys

15kg x 10 x 6

machine chest press

75lb x 100 reps over 4 sets

machine flys

75lb x 10 x 3

90lb x 10 x 3

105lb x 10 x 3

[maccaz]

went away so had yesterday and day rest days, hamstrings still sore from the other day and chest too.

after eating fastfood and rubbish from like the 25th till today i look and feel crap, iifym doesnt work for me really apparently. gonna clean up my diet completely but keep the cals high around 3200-3400

bw 93.0kg a lot of water retention i think

[maccaz]

look noticeably better after a day of a bit less carbs, and around a kg less than i was yesterday morning, so i think i was definately retaining too much water. gonna keep diet clean for a while and try have less water on me.

cals will be as close to 3400 as possible.

bw 92.1

arms

alt db curls

lots of sets of 10kgs, 11kgs, 12.5kgs

standing bb curls

23kg x 10 x 4 (these hit biceps mean but wrists dont really like it)

standing ez bar curl pyramid

20kg x 10 x 2

22.5kg x 10 x 2

25kg x 8 x 2

27.5kg x 8

25kg x 8

20kg x 10

machine preacher curls

20lb x 10 x 2

30lb x 10 x 2

40lb x 8 x 2

and back down to 10lb

overhead db extension

1 side at a time, 10kg db x 10 x 3 each side

both arms 22.5kg x 10 x 4

cg bench

40kg x 10 x 3

50kg x 10 x 4

then a shit load of pressdowns, 7 sets of 10 of each : rope, v bar, underhand grip flat bar for total of 21 sets, triceps hammered after this and the biggest they've ever been.

starting to get noticeable growth in biceps which were doing my head in for ages cos they always looked the same

[maccaz]

bw 92.0kg

5minute walk to warmup hips

back today

stoked i decided to ditch straps and start using chalk. matched my deadlift pb with straps with just chalk today and it was no harder but feel like my forearms got a good workout as well.

also felt pretty buggered after the deadlifts so rest of workout was average

deadlift:

didnt do my usual 5x5 working set did a bit less and few different weights just playing around

60kg x 10

100kg x 10

140kg x 1

140kg x 5

180kg x 0 didnt expect it, got it a cm or so off the ground and it wasnt happening without hurting myself

160kg x 0 soo close, got it just below knees and no good

150kg x 1 (= pb) fkn grind but stoked i got it cos only ever been able to do 120 max without straps, chalk is awesome.

140kg x 5

120kg x 5

100kg x 8

60kg x 12

at the end of the deadlifts i was shaking hardout for some reason and felt sick

bb shrugs (chalk helped for these too, also heavier i go the less i feel it in my traps rather go light and get a good pump)

bar x 10

40kg x 15

60kg x 15

70kg x 10

80kg x 10

70kg x 10

60kg x 10

40kg x failure (lots) pump was intense

wide grip pulldown

42lb x 10 x 2

48lb x 10 x 2

54lb x 10 x 2

60lb x 10

back down to 42lb, 1 set at each

cable row

6 sets, not much weight but felt it good, iv started pulling it in lower down on my body, sorta as low as i can rather than just below my chest and this makes a good difference

tbar row

20kg x 8 x 5 alternating between parallel and palm down grip for each set

machine row

75lb x 10 x 3

90lb x 10 x 3

done

eats been clean as but lots, mainly chicken breast or rump steak, rice, yogurt, whey isolate, appetite been a bit crap so no risk of overeating atm

[maccaz]

shoulders

finally managed 50kg x 5x5 ohp, last rep of sets 4 and 5 were ugly but not cheated

stand bb ohp

bar x 10

40kg x 10

50kg x 5 x 5 rep pb easy until sets 4 and 5 but got all the reps \:D/

52.5kg x 1 pb was pretty hard

40kg x 8 x 2

standing btn press

30kg x 10 x 4

35kg x 8 x 3

seated db side raises

7.5kg x 10 x 5 sets

standing plate front raise

10kg x 10 while waiting for ezbar

ezbar front raise

10kg x 10

15kg x 10 x 4

17.5kg x 10 x 2

15kg x 10

10kg x 10

bent over db flys

5kg x 10 x 2

7.5kg x 10 x 2

wasnt feeling it with these today, traps were sore from shrugs yesterday which was making it not feel right

machine rear delt flys, for some reason theese were harder than usual today

75lb x 10 x 2

90lb x 10 x 2

75lb x 10 x 2

finish with machine shoulder press

40lb x fail didnt count

60lb x fail

80lb x fail (10)

[maccaz]

legs

forgot to foam roll this morning and it made a difference, squats were pretty average not deep at all. gonna up the stretching etc cos iv been slack over christmas hopefully get it sorted.

most of the sets i had to use 2.5kg plates under heels :oops:

squat:

bar x 10

60kg x 10, 8

80kg x 6

100kg x 1

100kg x 5 x 5 pretty big rests between sets, 4th and 5th sets were real hard

80kg x 5

60kg x 8 x 2

straight leg deadlift (not going completely to the ground on every rep cos my hamstrings are still pretty tight but getting there)

bar x 10

60kg x 10 x 2

80kg x 10 x 2

100kg x 4 pb and fail felt good though

60kg x 10

leg extension

75lb x 10

90lb x 10

105lb x 10

120lb x 10

135lb x 10

150lb x 10

165lb x 10

180lb x 10

worried about left leg lagging so left leg only 60lb x 8 x 3

standing calf raises

few sets at 60lb, 90lb, with bodyweight calf raises and 1 leg bodyweight calf raises thrown inbetween. real light but trying to get good stretch at top and bottom, and for the bodyweight calf raises hard and fast reps, gives a mean pump.

felt sweet until got home did a few dry retches and shaking hands and legs for some reason, same as when i deadlift.

[maccaz]

chest

bw 91.5 dropped a bit cos im eating less carbs, like maybe 150-200g a day, but makes me look leaner and doesnt affect strength so thats cool.

didnt have heaps of time so only did bb press, prefer that anyway

flat bb bench

40kg x 10

60kg x 10

70kg x 8

75kg x 6

80kg x 5 rep pb

80kg x 4 last one was close to fail

70kg x 5 x 5 easy. gonna do 75x5x5 next time

60kg x 8

stoked as wtih the way flat bench is improving, my goal for 100 or 120 in 2013 is definately gonna be easy, id say 100 in 2 months max.

machine flys

90lb x 10 x 2

105lb x 10 x 3

meh left shoulder wasnt liking these

decline bb bench

40kg x 10

50kg x 10 x 2

60kg x 8 x 4 pb for decline

incline bb bench

40kg x 10 x 3

50kg x 8 x 3

60kg x 5 x 1 felt heavy after the heavy declines

incline db flys

12.5kg x 10

15kg x 10 x 4

machine chest press

75lb x 100 reps over 3 sets good pump

done

stoked mma classes start again tomorrow

[Ninja]

Hey man good progress on your flat bench

[maccaz]

cheers ninja, its been my weakest point for ages so stoked for it to start improving.

arms today

ezbar preacher curls

20kg x 10 x 2

22.5kg x 10 x 2

25kg x 8 x 2

27.5k x fail x 2 (7 then 6)

then switch to close grip

25kg x 10

22.5kg x 10

20kg x 10

machine preacher curl

10lb x 10

20lb x 10

30lb x 10

40lb x 7

back down to 10lb x10

cable curl

12lb x 10 x 2

18lb x 10 x 2

24lb x 10 x 2

and back down

standing bar curl

15kg x 10

23kg x 10

wrists hurt so stopped there

alternating db curls to finish light and fast

7.5kg x fail

5kg x fail (heaps, gave a intense pump)

overhead db extension 1 arm

10kg x 10 x 3 each side

overhead ez bar extension (saw someone doing these and its pretty sweet)

20kg x 10 x 2

25kg x 10 x 3

overhead db extension

22.5kg x 10 x 3

ezbar skullcrushers

20kg x 10 x 2

25kg x 10 x 3

finished with like 25 sets of 10 pressdowns, some rope, some bar, some reverse grip bar, triceps so fkn sore after this

bjj and then stand up class tonight keen to get back into it feel lazy from the christmas break

[maccaz]

morning bjj class just a 1hr free roll so sore now, shoulders and biceps especially

rest day for weights i think, back tomorrow.

another bjj class tonight

[maccaz]

massive back session today and some good pbs on rack pulls

also added straight arm pulldowns which feel good for lats.

20 minute walk

while waiting for rack

machine pulldown

20/side x 10 x 3

25/side x 10 x 3

was gonna do deads but my left hips a bit achey so decided on rack pulls and glad i did.

kept form as perfect as i could all the way through these. no straps at all just chalk

rack pull:

60kg x 10

100kg x 5 x 2

120kg x 5

140kg x 1

140kg x 5

160kg x 1 pb

170kg x 1 pb \:D/ stoked with this

160kg x 1

140kg x 5

120kg x 10 rep pb i think felt good

100kg x 10

60kg x 10

the pins were set below my knees. im stoked with how easy these were, but definately shows me that my weakness in deadlift is definately the space between the ground and knees, cos once its past my knees the bar comes up easy as.

most intense mid and lower back pump iv had, feels good

bb shrugs

40kg x 10

50kg x 10

60kg x 10

70kg x 10

80kg x 3 fail lol hands cooked

60kg x 10

40kg x lots

db shrugs

22.5kg x 8 x 3

wide grip pulldown

36lb x 15

42lb x 10

48lb x 10

54lb x 10 x 3

cable row

36lb x 10 x 5

tried heavier but hands werent able to do it after all the rack pulls and shrugs

straight arm press down with slightly bent bar

24lb x 10 x 3

30lb x 10

36lb x 10 x 2 started feeling this in triceps more than id like

straight arm press down with rope

30lb x 10 x 2

finished with machine rows and tried a few differrent grips, these hit upper back nice

75lb x 10 x 3

90lb x 10 x 3

kickboxing class tonight

stoked with the progress im making in jiujitsu, 2 months ago i would just be getting tapped non stop, but now im gettng the odd submission on people better than me. doing this 2 day full on training camp in feb which should be good.

short term goal 2x bw rack pull below knees, so like 184-186 depending what i weigh on the day, gonna give it a crack in 2 weeks.