time to get bigger and stronger

[maccaz]

legs

nothing too intense had a late night so took it easy a bit

weight and waist are going down heaps, weigh around 87 after a piss in the morning and have had to put 3 lots of new holes in my lifting belt now, might buy a smaller one soon

waist around 34-35

strength not going down which im stoked about, and arms and quads not losing size.

bb squat:

60kg x 10 x 2

80kg x 8 x 2

100kg x 5 x 3 belt

110kg x 3 belt

100kg x 4 belt

60kg x 10 (was going for 20 but lower back was a bit iffy)

sldl

40kg x 10 x 2

60kg x 10 x 2

80kg x 10 x 2

60kg x 10

leg extension

10 sets, peaking at 210lb x 8

5 sets of seated calf raises at 40kg

few sets of bw calf raises

20minute walk

i want to make my quads wider, at the moment they'r getting real deep, like thick, but not wide enough. not enough sweep too much teardrop

[Merlin]

Oh happy days, it's like menstrual synchrony... but with workouts. Is tomorrow chest day?

Lol on a serious note. You put up some beast numbers for Leg extensions. I don't think I could hit those numbers even when I'm fresh.

[maccaz]

Oh happy days, it's like menstrual synchrony... but with workouts. Is tomorrow chest day?

.

:shock: are you a wizard?

chest. arms. back. shoulders. legs. rinse and repeat in that order rest days whenever i need em

[maccaz]

chest

my tp away on holiday so no spotter so not that heavy on the bar movements

weight is going down quickly, measuring arms quads waist every day to make sure its going from the right places, and at the moment my arms and quads are the same as when i was 95kg, was 85.88kg in gym this morning

pb on incline dbs

flat bb bench

40kg x 10 x 3

50kg x 10 x 3

60kg x 10 x 3

70kg x 5 x 2

incline db bench

17.5kg x 10

22.5kg x 10

25kg x 8

30kg x 1 - PB, will try this again when i have somone to help me get the dbs up

25kg x 5 x 3

decline bb bench

40kg x 10 x 2

50kg x 10 x 3

cable flys

18lb x 10 x 4

machine flys

90lb x 10 x 3

105lb x 10 x 3

machine press 75lb x failure 20 something reps

[maccaz]

arms:

alternating db curls

10kg x 20

12.5kg x 15 x 2

15kg x 15 x 2

standing ezbar curls (for a change from preachers)

20kg x 10 x 3

22.5kg x 10 x 3

25kg x 10 x 3

mean pump

standing bb curls

15kg x 10 x 2

20kg x 10 x 2

wrists hate these

rope curls 24lb x 20 x 4

overhead db extension

10kg x 10 x 3 each arm

both arms 25kg x 10 x 4

overhead ezbar extension

20kg x 10 x 4

did a few singles and triples of dips for the first time, triceps were too fucked at this point

13 sets of pressdowns, rope and bar

going out for the rest of the day so to be safe smashed a feed of 800gm chicken breast incase i cant eat later, stoked cos my appetites been shit lately.

[maccaz]

back

didnt have much time, smashed out what i hoped for though.

nearly got 2x bw deadlift, (172.5) not quite

deadlift

60kg x 10

100kg x 5 x 2

140kg x 5 x 2 (add belt)

160kg x 1 =pb

172.5kg x 0 nearly

140kg x 5

100kg x 5

few wide grip pullups, still cant really do these, 3-4 max with good form

wide grip pulldown

7 sets, maxed at 66kg

machine pulldown

20kg/side x 10 x 4

cable rows (used wider grip handle and it was good as)

6 sets, maxed at 54kg

machine rows

90lb x 10

105lb x 10 x 5

left it there. ran out of time

lower back a bit sore after the deadlifts

[Merlin]

160kg x 1 =pb

:clap: Do you use wrist straps or chalk, bro? I'm thinking of getting some but I've had mixed comments on them.

Some say: "Awesome to focus on the muscle that's supposed to be getting worked." and others say: "Screw them. Get dat der forearm/grip strength up"

[maccaz]

160kg x 1 =pb

:clap: Do you use wrist straps or chalk, bro? I'm thinking of getting some but I've had mixed comments on them.

Some say: "Awesome to focus on the muscle that's supposed to be getting worked." and others say: "Screw them. Get dat der forearm/grip strength up"

used to use straps, my forearms have def noticeably grown since ditching them for chalk

chalk is just as good as straps imo, at least at the sorta weights im lifting.

maybe at 300kg straps would be good, but i doubt il ever find out :pfft:

[maccaz]

soo uni has started again, so i had to go to the gym when it was busy yesterday, pretty shit, saw some young guys combining bench and curls, one guy would bench and the other guy would curl the bar at the same time, pretty efficient i thought :roll:

yesterday shoulders

seated db shoulder press

17.5kg x 10 x 2

20kg x 8 x 5

standing btn press

30kg x 10 x 6

db side raises

7.5kg x 10 x 5, tried to keep the reps nice and controlled

ezbar front raise

10kg x 10

15kg x 10 x 5

17.5kg x 10 x 3

20kg plate front raises

6, 5, 3 bit too heavy

bent over db flys

5 sets, 7.5kg, 9kg, 10kg

rear machine flys

75lb x 10

90lb x 10 x 5

machine shoulder press

50lb x 10

60lb x 10

70lb x 10

80lb x 10

gonna do legs after lecture today. bw 85.0

[maccaz]

went some dodgy asian place for lunch, amateur mistake ..it was wanting to come up on me as soon as i got to gym, struggled through what i could haha

20minute walk

squat:

60kg x 10 x 2

80kg x 8 x 2

100kg x 5, 4, 4, 4

135kg (woulda been a pb), x 0

100kg x 5

sl dl

40kg x 10 x 2

60kg x 10 x 2

80kg x 10 x 2

hamstrings cooked!

leg press

2pps x 20

3pps x 20

4pps x 20

5pps x 12 failure

extension and curl machines taken, and felt like spewing so went home..

need to get more sleep, wasnt used to the early starts of uni after big holidays haha

[maccaz]

chest

bb bench

50kg x 10 x 3

60kg x 10 x 3

65kg x 5, 5, 4

70kg x 3 x 3

incline bb bench

60kg x 5 x 5

incline db bench

20kg x 10 x 2

22.5kg x 8 x 3

incline db fly

15kg x 10 x 4

machine fly

6 sets total, 75lb, 90lb, 105lb, 120lb

machine press

100 reps at 75lb over 4-5 sets

[maccaz]

arms

alt db curls

few sets at 10kg, 12.5kg, 15kg

ezbars taken so did bb curls, glad i did they gave me a mean pump

15kg x 10 x 2

20kg x 10 x 2

26kg x 10 x 2

machine preacher curls

20lb x 10

30lb x 10

40lb x 10

50lb x 10

20lb x 20

rope curls

18lb x 50 over 3 sets

24lb x 50 over 3 sets

overehead db extension

10kg x 10 x 4 each side

22.5kg x 10 x 5 both sides

lots of sets of pressdowns, rope, bar, reverse grip bar

few more rope curls to finish off

arms swole

[maccaz]

back

rack pull

60kg x 5

100kg x 5

140kg x 5

180kg x 3

200kg x 1 pb

180kg x 3

140kg x 5

100kg x 5

bb shrug

60kg x 10 x 5

80kg x 8

widegrip pulldown

worked up to 66kg x 10 x 4

machine pulldown

25kg/side x 10x 5

machine row 7 sets, 105lb x 10 max

straight arm pulldown

36kg x 10 x 4

finished with some 22.5kg and 25kg db rows.

fkn stoked with that rack pull

[maccaz]

tp was doing chest today so decided i would too

gym was fkn hot!

flat bb bench

40kg x 10 x 3

50kg x 10 x 2

60kg x 10 x 2

70kg x 5

80kg x 3

60kg x 10

incline db bench

20kg x 10 x 2

25kg x 8, 7, 5, 5

machine bench (plate loaded)

20kg/side x 10 x 3

25kg/side x 10 x 3

machine press

100 reps 90lb

machine flys

75lb x 10 x 3

90lb x 10 x 4

[maccaz]

rest day

did a 35min fasted walk, just over 4km

[maccaz]

arms

quick one after uni, wasnt in the mood

alt db curls

couple sets 10kgs

12.5kgs

15s

tried 17.5s, got 3 ugly reps

ez bar standing curls

20kg x 10 x 2

22.5kg x 10 x 2

25kg x 8 x 2

27.5kg x 5 x 2

20kg x 15

machine preacher curls

20lb x 10

30lb x 10

40lb x 10

50lb x 10

rope curls

80 reps over a few sets 18lb for first couple then 24lb

overhead db extension

22.5kg x 10

25kg x 10

30kg x 8 x 2

32.5kg x 7

35kg x 5

25kg x 10

20kg x 20

first time going heavier on these and it was mean

10 sets pressdowns, first rope then bar then a few reverse grip bar, up to 42lb for bar and 36lb for rope

arms just over 16" when i got home 8)

[maccaz]

good day

deadlift pb which was 2x bodyweight, finally

bw 84.88

deadlift:

60kg x 10

100kg x 5

140kg x 5

150kg x 3

160kg x 1

170kg x 1 pb 2x bw \:D/

150kg x 1

140kg x 3

60kg x 10

bb shrugs

60kg x 20

60kg x 10

80kg x 15 x 2

100kg x 10 x 2

60kg x 20

few sets of widegrip pulldowns, used straps so went real heavy

few sets of cable pullovers

machine rows

8 sets, up to 135lb x 10

out of time, stoked with this though, getting stronger and leaner

[maccaz]

shoulders

standing bb press

30kg x 10 x 2

35kg x 10 x 2

40kg x 10 x 2

45kg x 5

50kg x 3

30kg x 10

standing btn press

30kg x 10 x 3

vertical row

30kg x 10 x 4

machine press

40lb x 10

50lb x 10

60lb x 10

70lb x 10

80lb x 10

90lb x 10

100lb x 7

ezbar front raise

10kg x 10

15kg x 10 x 2

17.5kg x 10 x 3

15kg x 10

rear delt flys

75lb x 10 x 2

90lb x 10

105lb x 10

dropset

60lb x failure (lots), felt real good

[maccaz]

slept in, did a tiny leg workout before uni, cos i hate when gyms packed in the evening, will do some hamstrings before chest tomorrow.

bb squat

60kg x 10 x 2

80kg x 8

90kg x 8

100kg x 5

110kg x 3 rep pb

120kg x 1

60kg x 17 starting feeling like i was gnna faint lol

leg extension

70lb x 10

90lb x 10

105lb x 10

120lb x 10

150lb x 10

180lb x 10 x 2

did this all in about 25 minutes so got a mad pump, but yeah gotta sus my timing better so im not left having to do these stupid small sessions

[maccaz]

no gym since thurs been busy as fck

started clen today, 50mcg this morning, felt way more intense than albuterol which iv been upto 30mg/day on. gonna go up to 100mcg over the next few days then see if i wanna go any higher than that.

chest today

finally got bodyweight bench

bench

40kg x lots warmup

85kg x 1 (dumbass mate touched the bar half the time though..)

90kg x 0 (he touched the bar again, but said it was all me, so wont count it)

85kg x 1 pb. =bodyweight told him not to touch it unless i failed, was a grind after the other 2 but got it

70kg x 8

60kg x 14

60kg x 10 x 2

felt fucked after this but did incline bench anyway

40kg x 10

50kg x 8

60kg x 5 lol

70kg x fail (wtf)

40kg x 10 x 3

smith machine incline bench (first time using SM)

40kg x a few, 3 sets of not much, didnt really like it

plate load machine press

15/side x 15

20/side x 10 x 2

25/side x 10

20/side x 10

normal machine press

75lb x 100 over 5 sets

sweating liek a rapist

gonna do a 5km walk tomorrow morning and try keep doign it every morning

[maccaz]

60mcg clen today, decent shakes, love it

shoulders and chest real cooked from yesterday, made pressdowns uncomfortable today

also decided to keep doing bb curls, way better than ezbar for some reason

arms:

standing bb curl

15kg x 10 x 2

20kg x 10 x 2

26kg x 8, 6

15kg x 15 x 2

machine preacher curl

20lb x 10

30lb x 10

40lb x 10

50lb x 5

60lb x 4

50lb x 5

back down to 20lb x 10

10lb x lots

rope curls

50 reps 24lb

cable straight bar curls

50 reps 24lb

overhead db extension . this is my new fave tricep exercise

20kg x 15 x 2

22.5kg x 10

25kg x 10

30kg x 5

35kg x 5

40kg x 1 lol got spotter to grab it cos felt like my triceps were gonna pop

22.5kg x fail x 2

like 7-8 sets of pressdowns, rope and reverse grip bar, mostly 24lb - 30lb

went to do cg bench but shoulders too sore

1 arm overhead extension to fail on each side, 7.5kg

done

[maccaz]

70mcg clen today

no change in sides

might just do 100mcg tomorrow

back

biceps sore as today for the first time ever so means the bb curls were good yesterday

deadlift

60kg x 10

100kg x 5

180kg x 0 lol got it half way up, 3 times, same sticking point around knees, real gutted

140kg x 5 x 2

widegrip pulldown

heavier than usual, 5 sets, maxed at 78kg (or lb? i dunno) x 10, nearly whole stack

cable rows

5 sets moderate weight about half stack, with the wider grip attachment

machine row

5 sets, up to 135lb x 10

tbar row

20kg x 10 x 3 meh hands were sore

bb shrugs

60kg x 15 x 2

80kg x 10 x 3

db shrugs

20kg x 10

30kg x 10 x 2

40kg x 8 lol bit too heavy but managed it

[maccaz]

rest day, meant to be shoulders but theyr still sore

a bit over 80mcg of clen today, shaky as

bw 82.2 this morning, down 3.5kg ish since monday, must have dropped a whole lotta water overnight or something, waist is down heaps, diet been completely clean 1900 cal, not much carbs, 250g protein.

100mcg clen tomorrow

[maccaz]

been flat out with uni and work

just cardio last 2 days.

100mcg clen today and yesterday, sides not bad at all.

bw 82.0kg

had about 25 mins for a workout today decided to do legs quickly.. fkn work

leg press

120kg x 10

140kg x 10

160kg x 10

180kg x 10

200kg x 10

220kg x 10

240kg x 5

SLDL

40kg x 10

60kg x 10 x 3

80kg x 10 x 3

gotta sort out more time for gym, this felt pretty pointless today

[maccaz]

been sick.

only able to eat properly again today and its a bit of a struggle

100mcg clen

did chest today, strength was down a bit, probably still sick

flat bb bench

40kg x 10

60kg x 10

70kg x 5 x 5

60kg x 8

incline db bench

20kg x 10

22.5kg x 8

25kg x 6

27.5kg x 5

25kg x 5

20kg x 8

incline db flys

10kg x 10

15kg x 10 x 4

machine flys

75lb x 10

90lb x 10

105lb x 10

120lb x 10 x 2

75lb x lots dropset i guess

machine press

75lb x 100 over 5 sets

when i got off there was blood all over my hand and it wasnt cut.. some sick f*ck left blood on it, dry retched and went home at this point lol

bw 81.8kg