Lifting stuff

[maccaz]

Crazy leg session first time doing box squats, felt them in core intensely 

bb squat

60x 10, 5, 5, 5

box squat

60 x 10

70 x 5

80x 5

90x 5

100 x 3 and failed the fourth

 

leg press

 80kg x 20

140kg x 10 x 10 got dizzy on these

one leg 40 kg x 10 - did this cos dexa showed huge muscle mass difference left side arm and leg 

 

sldl

40kg x 10 x 5

 

legg ext

half stack x 10 x 3

Left only 20kg x 10 x 2 pretty tough

 

the leg press cooked me hardly walking now

diet is 2000cal 40p 40c 20f from now on rather not feel weak from keto

[maccaz]

Shit sleep crashed at 3 and was at gym at 615!

back and biceps

bb row

40kg x 10 x 3

30 kg x lots

 

Tbar row 20 kg x 10 x 4

 

machine row

30/side x 10 x 4

Bb shrug 50kg x 10 x 6

Machine pulldown

20/side x 10 x 3

 

 

ezbar preachers lots of sets,  db curls,  cable curls, bb curls, bb 21s

 

biceps never get sore/doms but get so fatigued like stiff feeling

[maccaz]

chest triceps

 

incline smith machine bench
30kg x 20
40kg x 10 x 3
60kg x 10

flat smith machine bench 
40kg x 10 x 3 didnt really like it, my bench doesnt go straight up and down like a smithmachine

 

flat db bench
25kg x 10 x 4
25kg x 8

cable flys
14kg/side x fail x 5, round 20 reps a set, nice pump

 

ezbar skullcrusher - still hate these but want to do them more often

20kg x 10 x 3

 

overhead db ext
20kg x 20
20kg x 10 x 3

one arm left only 5kg x fail around 3 reps

 

lots of rope press downs, one arm press downs, about 15 sets various weights short rests

 

 

going for a 3.2km run on my lunch break today with some guys from work and gonna try do it every day

 

looking better than i did when i did the dexa so gonna give it another 6-7 weeks and test again, diet has been clean as lots of kangaroo and rice, straya cnts

[maccaz]

ended up going for a 5km run last night, cardio and calorie burning aside, i reckon it helps with doms hardout

 

rest today, legs and chest are still fckd and today was gonna be shoulders/deads so will leave them till tomorrow

 

seem to be losing the gut and upper chest fat quickly so look forward to next bf% test

 

3.2km run on lunch break and maybe a 5km tonight 

edit couldnt be fucked going back from lunchbreak so did another lap so 6.4km total 36 mins not good not bad for me i guess, first proper run timing myself since 2012 prob

[maccaz]

big shoulders/deads session

 

smith machine seated press
20kg x 10 x 5
30kg x 10 x 2
40kg x 8 ugly lol the ROM of smith machine is different to my standing ohp so feels a lot harder

btn smith machine press

30kg x 10 x 4

not gonna regularly use smith machine, the ROM is too straight up and down doesnt suit how i ohp

 

seated db press superset with arnold press
15kg db press ss 7kg arnold press 5 sets of 10 of each

side raise
8kg x 10 x 5

front raise 10kg plate x 10 x 5

 

machine shoulder press pyramid 10 sets at each plate up to 48kg x 10 then back down

 

deadlift no chalk and fresh calouses everywhere
60kg x 10 x 2
80kg x 10 x 2
90kg x 10 x 2
100kg x 10

doesnt look like much but good lower back pump

 

3.2km road run

 

[maccaz]

legs

wanted to try do front squats properly, so did a combination of back, front, and box squats, nothing too heavy but was real fun

 

bar x 10 front
40kg x 10 front
60kg x 0 front - slipped off shoulders, figured out what went wrong wont happen again
40kg x 20 back
50kg x 3 front
60kg x 1 front PB
60kg x 1 front
60kg x 10 back
60kg x 10 box
70kg x 10 back
70kg x 10 box
80kg x 5 back
80kg x 1 box
90kg x 3 back

this was good practise, one thing i found with box as it forces me deeper and even after 1 session of box squats im able to go alot deeper with no flexibility issue, also changed to 1.25 plates under heels so wont need any at all soon

leg press

160kg x 10 x 10

 

jelly legs

ran outta time

gonna do 5km runs every day this week in lunch breaks, i get paid breaks so dont mind getting paid to do cardio

[maccaz]

biceps/back
 

bb curl

12.5kg x 10 x 2
15kg x 10 x 2
17.5kg x 10
20kg x 10

bb 21s
12.5kg x 21 x 3

 

ezbar preacher
20kg x 10 
15kg x 10 x 3
left only 6kg db x 10 x 2

standing ezbar curl
20kg x 10 x 2

 

bb curl
12.5kg x fail

back extensions for the first time ever, liked it
bw x 10
10kg plate x 10 x 3

machine row
20/side x 10 x 3
25/side x 10 x 5

 

widegrip pd 
32kg x 10 x 4
 

narrow grip underhand pd
32kg x 10 x 3

 

machine shrug
40kg x 10 x 2
 

bb shrug
50kg x 10 x 3

 

edit going for a 5km run now on lunchbreak quickly cos doms from yeterday starting to kick in 

[maccaz]

had a good run will start logging them aswell, started with a jog then did walk sprint walk sprint walk sprint for 40 minutes, hamstrings and groin started getting uncomfortable at the end but all good. obv some of these kms were slow, i want to get them all sub 6 minutes in the next month, ideally better.

total distance was 5.77km

 

[maccaz]

chest / triceps

this morning my groin was tight as after the running etc, stretched lots then ran to gym

incline bb bench
bar x 20
40kg x 10
50kg x 10 x 4
50kg x 8 x 3
lol plan for 10x10 at 50 didnt happen

machine flat press, plate loaded, good machine for squeezing hardout at the top
this machine is good also cos each side is seperate, and i want to get left side to catch up

10kg/side x lots
20kg/side x 10 x 5

cable fly, focussed on squeezing hardout

32kg x 10 x 5
23kg x fail , lots

 

overhead db extension
 20kg x 15
17.5kg x 10 x 3

rope pressdown superset
alternated between normal standing pressdowns, and overhead extensions, the one where you face away from the cable, and press like a soccer throw in.

36kg x 10 x 5 of each, so 10 sets total, no rests, pump.com
30kg x 20 x 3
12kg one arm at a time, x 10 x 4 each side, mainly doing this for left side

Had to use a screwdriver and some tiny screws at work first thing this morning,. took a lot longer than it should of combo of sore arms and clen haha

probably run later on, will log

 

 

 

[maccaz]

was meant to be shoulders and deadlifts, squashed my thumb between some dbs rage level 100 flagged the deadlifts just did shoulders

preferring the 4 day split over 5 day, for example did shoulders today, the shoulder doms from 4 days ago only went away yesterday/overnight, so think 4 days is perfect timing for growth for me.

 

db press

12.5kg x 25
15kg x 10
17.5kg x 10, 10, 9, 9, 8. 5 lol kept perfect form though nice and slow down

machine shoulder press

pyramid up from 1 plate to 6, think theyre 8kg each and back down, went up till i couldnt get 10 out, then back down

db side raise

6kg x 10 x 4
8kg x 10 x 2
 

front raise
10kg plate x 10 x 5

machine rear delt fly - been neglecting these
23kg x 10 x 4
30kg x 10 x 2
 

db bent over rear delt flys
8kg x 10 x 3

 

done

going for a run soon if weather clears up

decided not to ramp up clen so slowly, wasteful, 60mcg monday, 70 tuesday, 80 today, 100 tomorrow and 100 for next two weeks

looking fuller and leaner and been doing sunbeds which helps too 

 

 

 

 

[maccaz]

Rest day, was feeling worn out so got a solid sleep.

100mcg clen today and dropping carbs and cals a little on rest days from now on too, gonna be fresh for legs tomorrow 

[maccaz]

slept in too much, did legs but was rushed

back squat:

bar x lots
50kg x 14
70kg x 10
80kg x 8
90kg x 8 

front squat:

bar x 10
50kg x 10
60kg x 3
70kg x 1 pb
 

box squat:

 

70kg x 10 
80kg x 5
80kg x 5
80kg x 3

 

leg press

200kg x 10 x 6 running out of time wanted to do 10x10

 

calf raise machine seated superset with bodyweight calf raise to fail on ledge

40kg x 10 x 5 ss with bodyweight x fail

 

been raining last few days havent been running, hopefully can go today

100mcg clen, not feeling anything, only 5 days in so shouldnt have tolerance yet? dunno

[AZIDE]

fake?

[maccaz]

Nah same bottle got me shaky as f*ck before 2 weeks off, it's getting old though can it expire/go off ?

[maccaz]

real good bicep and back session yesterday, been watching rich piana videos get me amped to get big arms.

set after set until pump was too sore

alt db curls
10kg x 10
12.5kg x 10 x 3
15kg x 8 x 3
17.5kg x 5

Few sets ez bar preacher curls 

bb curl
10kg x 10
15kg x 10
18kg x 10 x 5
20kg x 10 x 2 forearms limiting this 

bb 21s
15kg x 21 x 3

cable curls
various weights, pyramid up and down heaps of sets until i couldnt do even 6 kg on one arm

bb row
20kg x 10
25kg x 10 x 2
30kg x 10
40kg x 10

back extension - back was still a little achey from squats
10kg x 10 x 5 big pump

bb shrug
40kg x 10 x 3
60kg x 10 x 2

machine shrug
40kg x 10 x 3
 

widegrip pd lots of sets pyramid up and down, maxed at60kg

cheat day diet wise and rest today

 

 

[ohjoshua]

Rest day, was feeling worn out so got a solid sleep.

100mcg clen today and dropping carbs and cals a little on rest days from now on too, gonna be fresh for legs tomorrow 

didnt you say you were like 27% bf? why not save the PED until you get closer to 10 - 12 %?

 

any way training looking good.

[maccaz]

 

Rest day, was feeling worn out so got a solid sleep.

100mcg clen today and dropping carbs and cals a little on rest days from now on too, gonna be fresh for legs tomorrow 

didnt you say you were like 27% bf? why not save the PED until you get closer to 10 - 12 %?

 

any way training looking good.

yeah well clen always seems to do the job for me, dont think it matters what bf% you are at, works the same, increases bmr.

lol at 12% (on dexa, not facebook 12% haha) I wont be wanting to cut any more, dont really care how i look so much as I want to get to a point where I can slowly bulk long term

clen just gets me there faster

[maccaz]

chest triceps, lots of volume for chest

100mcg clen

incline bb bench
40kg x 10 x 3
50kg x 8 x 3 strength slowly coming back, even in big cal deficit

flat smith machine bench
30kg x 10
40kg x 10 x 5

 

flat machine chest press (plate loaded, even without plates weighs a bit)
20/side x 10 x 5
30/side x 10

seated upright machine press pyramid - this was closeish grip, so triceps got real pumped
20kg x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 10 and back down to 10kg

cable fly
30kg x 10 x 5

overhead db ext
20kg x 10 x 4
one arm 10kg x 10 x 2 and few extra reps for left

pressdowns, same old, pyramid up down, various weights, reps, around 15 sets, some rope, some 1 arm pressdowns, just kept going till couldnt physically do anymore, big pump, almost felt stiff

 

diet still good, bit bloated from going overboard on cheat sunday (dominos pizza y u so cheap and 15metres from my front door?)

but apart from that spot on, no alcohol, 40p 40c 20f or close to it every day, aim for 2000 cal/day

 

[maccaz]

shoulders only today no deads, not allowed chalk in my gym, straps should come today, 5$ chur ebay

looking for a belt too, is outbak a nz brand? would like another one

 

bb ohp
bar x lots
30kg x 10 x 2
35kg x 10
40kg x 8
40kg x 5 x 5
bar x 20 last 2 were rough

db side raise
seated 8kg x 10 x 2
7kg x 10 x 2
standing 9kg x 10 x 3

10kg plate front raise 10 x 4 
5kg plate front raise x 30

machine rear fly
23kg x 10 x 3

cable rear fly
24kg x 10 x 4 each side

 

decent sesh, going to stick to 5x5 on top set for ohp, done in past and it works, think thats because i find 5 reps at heavier weight a lot easier than 10+ at lighter weight, so its a relief going to 5x5 after doing few sets of 10

 

just did 3km run, pretty slow, just trying to use up the whole break to get outta the office

[maccaz]

legs today, lots of front and back squats mainly

leg extension
30kg x 10 x 3
30kg 1 leg at a time to fail on each leg for a few sets

bb squat:
cant remember exactly, but alternated between front and back squats, around 12 sets
peaked at 100kg x 3 back squat, 75kg x 2 front squat pb, few sets of 10 at 60 and 70 for back squat
 

sldl
40kg x 10 x 5

 

leg press - different machine, when you push the platform a lever lifts the weights directly vertically, so is a lot heavier than a diagonal leg press
120kg x 10 x 5
 

calf raise
40kg x 10 x 4 superset with bw calf raises to fail big pump in calfs

 

 

[maccaz]

biceps only today
straps should come in mail tomorrow, sick of trying to do back without straps or chalk, rows etc too much hassle, look forward to straps and gonna get some liquid chalk too

did heaps of volume on bi's
 

bb curls
db curls
ez bar curls
ez bar preacher curls
db preacher curls
cable curls
machine preacher curls

 

done cbf writing weights, its not much anyway

[maccaz]

chest triceps

incline smith machine bench
20kg x 20
30kg x 10 x 2
40kg x 10 x 2
50kg x 8 strength is coming back, this wasnt too hard
50kg x 8
30kg x 12
20kg x fail

 

flat machine bench
10kg side x 10 x 2
15kg side x 10 
20kg side x 10
 

db bench flat
15kg x 10  x 2
17.5kg x 10
20kg x 10

seated machine bench, used the narrow grip so it hit triceps a bit
30kg x fail x 3 this was 20rep+ sets

 

tricep extension machine

not much weight x 10 x 3
 

cable tricep pressdowns

rope 7 sets, max was 36kg x 10
flat bar 5 sets
reverse grip flat bar 5 sets
1 arm, left only, light weight  x lots

 

cable flys
30kg x 10 x 5,

 

need to start doing more tricep exercises, rather than just lots of volume of pressdowns

what else should i be doing? hate skullcrushers, maybe cg bench?

 

 

[ohjoshua]

chest triceps

incline smith machine bench

20kg x 20

30kg x 10 x 2

40kg x 10 x 2

50kg x 8 strength is coming back, this wasnt too hard

50kg x 8

30kg x 12

20kg x fail

 

flat machine bench

10kg side x 10 x 2

15kg side x 10 

20kg side x 10

 

db bench flat

15kg x 10  x 2

17.5kg x 10

20kg x 10

seated machine bench, used the narrow grip so it hit triceps a bit

30kg x fail x 3 this was 20rep+ sets

 

tricep extension machine

not much weight x 10 x 3

 

cable tricep pressdowns

rope 7 sets, max was 36kg x 10

flat bar 5 sets

reverse grip flat bar 5 sets

1 arm, left only, light weight  x lots

 

cable flys

30kg x 10 x 5,

 

need to start doing more tricep exercises, rather than just lots of volume of pressdowns

what else should i be doing? hate skullcrushers, maybe cg bench?

 

 

Dips are another good tricep exercise for triceps. If they are bars which get wider as they go out face back wards to really hit the triceps, try to keep your elbows in.

Also why are you doing incline smith machine bench press as your primary movement? Why not a regular incline bench or DB bench?

[maccaz]

 

chest triceps

incline smith machine bench

20kg x 20

30kg x 10 x 2

40kg x 10 x 2

50kg x 8 strength is coming back, this wasnt too hard

50kg x 8

30kg x 12

20kg x fail

 

flat machine bench

10kg side x 10 x 2

15kg side x 10 

20kg side x 10

 

db bench flat

15kg x 10  x 2

17.5kg x 10

20kg x 10

seated machine bench, used the narrow grip so it hit triceps a bit

30kg x fail x 3 this was 20rep+ sets

 

tricep extension machine

not much weight x 10 x 3

 

cable tricep pressdowns

rope 7 sets, max was 36kg x 10

flat bar 5 sets

reverse grip flat bar 5 sets

1 arm, left only, light weight  x lots

 

cable flys

30kg x 10 x 5,

 

need to start doing more tricep exercises, rather than just lots of volume of pressdowns

what else should i be doing? hate skullcrushers, maybe cg bench?

 

 

Dips are another good tricep exercise for triceps. If they are bars which get wider as they go out face back wards to really hit the triceps, try to keep your elbows in.

Also why are you doing incline smith machine bench press as your primary movement? Why not a regular incline bench or DB bench?

Good point. No real reason thee than the flat benches always seem to be taken when I get to gym,  used to always do flat bench first so probably should do again, will try from now on cheers

[maccaz]

last 2 days been busy as fuark, interviewed for new job,the job is 5 min walk from my front door so will give me more time for gym and bigger sleeps, atm only get 6-7 hours a night + itl be good i can just walk home and make a proper meal for lunch breaks so fingers crossed! find out monday

havent been gym in 2 days, but ran 5km both days.

today was shoulders + deads

 

deadlift
60kg x 15
80kg x 10
add straps
100kg x 10
120kg x 5
140kg x 5 (recent pb i guess, havent been doing deads regularly for ages)
160kg x fail couldnt get off ground, not suprised
100kg x 8
60kg x 5

 

seated bb ohp
30kg x 10
40kg x 5 

standing bb ohp
40kg x 5
45kg x 3
47.5kg x 1
50kg x 1 (close to = pb which is good, strength is coming back)
30kg x fail x 3 superset with 10kg plate front raises x 3, good pump

side raise
8kg x 10 x 5

 

bent over db fly
8kg x 10 x 3
 

machine rear fly 
32kg x 10 x 5

 

 

happy with strength improvement considering i havent eaten more than 2000cal/day for a long time, bar 2 or 3 cheat days in the last month

strange bw has stayed around the same, 86kg in the afternoon on a physio at works scales so think theyre accurate, but i am definiately losing fat so think maybe bit of muscle memory means im losing fat + gaining a tiny bit of muscle at same time, dexa will tell for sure.