Lifting stuff

[maccaz]

double post 

[maccaz]

double post  

[maccaz]

big leg session, light weight big volume, spewed for the first time in aussie gym, yum

 

standing calf raise
30kg x 10 x 5 with 10 reps of bw calf raise in between

leg extension
50kg x 10 x 10
75kg x 8

DB SLDL
25kg dbs x 10 x 7 back got too pumped

lying ham curl
30kg x 10 x 5

then big squat/front squat superset, set up 2 bars, one with 60kg and one with 40kg

backsquat 60kg x 8
front squat 40kg x 8 alternated between the two with no rests till id done 10 sets of each
30metre fast walk to the toilet to do a spew lol, was mostly water so allg

front squat 50kg x 14 rep pb

 

hobble home 

[ohjoshua]

 

front squat 50kg x 14 rep pb

 

hobble home 

Thats a lot of reps for front squats, esp at the end of a session, nice one. Are you using clean grip or overhand grip on them? 

[maccaz]

 

 

front squat 50kg x 14 rep pb

 

hobble home 

Thats a lot of reps for front squats, esp at the end of a session, nice one. Are you using clean grip or overhand grip on them? 

Thanks yeah feeling it today.

crossed grip think that's called overhand?

been practicing few reps with clean grip but wrist flexibility isn't there yet

 

 

[maccaz]

bad bad doms from sunday, calfs especially

 

also weight keeps going up, 88.0kg today really weird, look leaner if anything, diet as been good as so not sure why weights going up so quick wont stress till i get a bf% test

went to do biceps and back, gym was completely packed at 6am so did back only and will try get into work gym tonight to do biceps..

back extensions
15kg plate x 10 x 3

hammer strength machine pulldowns
20/side x 10 x 2
25/side x 10 x 3
20/side x 15

t bar row

20kg x 10 x 5

db row
20kg x 10 x 2
22.5kg x 10 x 3

t bar row 
20kg x 15 fail

db shrug
27.5kg x 10 x 4
20kg x fail

 

wanted to do bb rows but every single bb in the gym was taken, got pissed off and walked out lol
 

 

Edit did biceps at work gym,smashed it

db curl

10kg x 20

12.5kg x 20 x 2

 

then 24 sets total of alternating between 20kg ez bar curls and 20kg bb curls, not much rests

 light one arm db preacher curls, mainly focussing on left side, various weights

 

finish with 10kg ezbar curl x fail just kept going till forearm pump stopped me 70 reps or so

 

felt good wanna keep up volume on arms

big feed amped for triceps chest 5am tomorrow 

[maccaz]

these calfs doms are ridiculous

sunday was the first time id done much for them, probably over did it and now i still cant walk properly, every time i decide to stand up at work i have to ease myself up cos theyre so stiff

gonna buy a foam roller left mine in nz lol

[maccaz]

last night was chest and triceps

way better pump after a day worth of eating vs a quick feed then going gym at 6am like i normally do

still weak as but getting better, bw 88.7kg full of food and prob a litre of water, its going up still which is weird cos im not eating much and not getting fatter, hopefully recomping

 

bb bench
bar x lots
40kg x 20
40kg x 25
50kg x 10
55kg x 10
60kg x 5 x 5
40kg x fail 18 or something

incline db bench, first time in ages
15kg x 15
17.5kg x 10 x 2
20kg x 8 x 2
15kg x lots

incline db fly
10kg x 10 x 4

machine press
10kg x lots
20kg x lots
30kg x lots
40kg x lots
20kg x fail

cable fly
30kg x 10 x 5

cg bench
50kg x 10 x 4

reverse grip pressdowns 
pyramid up, start at 1 single plate, went up to 42kg x 10 and back down
in between sets did bw bench dips, good for a change, was hard work after few sets

regular grip pressdowns x 10 x 5

rope pressdowns x 10 x 3

overhead rope extensions x 10 x 3
 

decided to do some bb curls see how pumped my arms could get
30kg x 8 x 2
20kg x 20

 

done

cg bench doesnt seem to hit my triceps as much as id like, feel like its all chest, will work on it

 

gonna go do deads and shoulders soon

[maccaz]

shoulders deads

 

for shoulders did a big super set kind of thing

bb ohp
bar x lots
30kg x 20
 

then went into super set alternating between 40kg ohp, 6kg side raises, and 30kg face pulls, did 10x10 of each with not much rest, 30 sets total, a lot more than im used to for shoulders, gassed me too and at the end could hardly lift arms 

cable side raise 9kg x 10 x 3 each side

rear fly db
6kg x 10 x 3

rear machine fly
23kg x 10 x 4

deadlift
60kg x 10
80kg x 10
100kg x 10
120kg x 10
140kg x 4 lol wanted to get 10
100kg x 10
60kg x 20

 

done in 1:10 not bad

[ohjoshua]

I like to see you are getting lots of volume in there.

your bench you did this

bar x lots
40kg x 20
40kg x 25
50kg x 10
55kg x 10
60kg x 5 x 5
40kg x fail 18 or something

 

Maybe some thing like this would be better

bar*lots

40kg*20

50kg*6-8

55kg*3-5

60kg*5*5

55kg*10

50kg*10

40kg*max

Its similar volume but means you would be a bit fresher for your 60kg*5*5. Which means you prob have better technique and can move the weight a bit faster. You can get in more volume after your heaver stuff.

Let me know what you think

[maccaz]

cheers ohjoshua, will do

 

today was legs

decided to try go heavier, lower reps just for a change

calf raise
40kg x 10 superset with bw x 20 5 sets of each

 

bb squat
60kg x 15
100kg x 3 x 3
80kg x 5 x 5
60kg x 10

front squat
40kg x 20
60kg x 5 x 5 this was a battle found really good getting them all up

 

leg extensions cant remember, 5 sets of 10 quite heavy

 

same again with db sldls

 

didnt have heaps of time but felt productive, loving front squats

 

 

[maccaz]

back biceps

had nothing else to do today so spent ages in gym, nearly 2 hours, was fun

got a hardout forearm pump from back and made biceps pretty shitty but did what i could

bb row
bar x 20
30kg x 10
40kg x 10 x 3
50kg x 10 x 2
40kg x 10
30kg x 20
 

bb shrug
40kg x 10 x 5
20kg plate in each hand x 10 x 5
27.5kg db x 10 x 3
50kg bb x 10 x 2

machine row

20/side x 10 x 2
30/side x 10 x 2
35kg side x 10
40/side x 10 x 5

 

widegrip pulldowns
like 3 plates x 10 then
41kg x 10 x 10, couple of the sets were narrow grip underhand

 

db curl
10kg x 10
15kg x 10
17.5kg x 5 fail lol
12.5kg x 10
10kg x 10

bb curl
17.5kg x 10 x 2 uncomfortable forearms

ezbar curl
30kg x 10 x 8 this was the main exercise really

rope cable curls
27kg x fail x 3

machine preacher curls
16kg one arm at a time x 10 x 3 each side

db hammer curls light and lots
7kg x fail both arms at same time, maybe 40 reps.

 

bw 89.0kg
gotta wait for payday before i can do another dexa (work pulled the free ones dammit) but theres no way im getting fatter, shoulder to waist width ratio is definitely getting noticeable better in mirror lol

[maccaz]

chest triceps

gym was busy so limited what i could use, lots of waiting round etc

gonna keep using 5x5 main set for flat bench to get that up cos its worked in the past

freezing cold 10 min run to gym 

bb bench
bar x lots
40kg x 20
60kg x 5 x 5
40kg x 10

seated machine bench
1/3 stack x 10 x 5

flat machine bench
30kg x 20 x 3

 

on both machine focussed on big squeeze in chest, easier with machine than bench to concentrate on it

incline bb bench
40kg x 10 x 5

cable fly
36kg x 10 x 5

overhead db ext
20kg x 20 
20kg x 25
25kg x 10 x 3

rope pressdowns, 15 sets, all different weights, 10+ reps sets

bw bench dips in between a few of the sets

 

bw 87kg been going up and down heaps day to day, but looking quite full in the muscles which makes me look leaner than i am

 

 

[maccaz]

5.2km total on lunch break, 1km run then 4.2km walk/sprint/walk/sprint, 

 

might have to stay work at late so il just do deads and shoulders here this arvo, cos i can use chalk here and chest isnt sore from this morning yet so shoulders will be fine, might rest tomorrow 

[maccaz]

^^ that didnt happen, been busy, interviews and shiet, new job close to 2x my salary now looking promising find out next few days so thats all i can really think about at the moment, better hours too

had couple bad days of eating with family over from nz, bw 89.7kg today woops, some of it is definately goin to the right places though quads and shoulders getting bigger, just been making sure i get enough protein in and not over the top junk, pick better options in restaurants etc, strength increasing so will just keep watchin what i eat make sure i dont go overboard, back to counting cals monday or something

 

today deadlift/shoulders

deadlift
60kg x 20
100kg x 10
110kg x 10
120kg x 10
140kg x 8
150kg x 3
160kg x 1
140kg x 8
120kg x 5
100kg x 10
60kg x 10
60kg x 10

more than i usually do, felt nauseous and was raining sweat pretty gross

 

for shoulders did a circuit thing until failure, set up beside each other:

1. 30kg bb ohp (some sets did btn)

2. one of those t bar bars stuck to the ground at one end, with 12.5kg, press it one arm at a time for 10 reps

3. 7kg side raise

4. 32kg face pulls

 

each of these were for sets of 10, alternated between each of these in that order with no rests, just kept going and going until i was gassed, sit down for a minute then go again, probably went through all 4 exercises around 15 times, completely fucked at the end felt like spewing

 

machine shoulder press, cant remember had the spins, 4 sets real light

rear fly machine, not much, not worth logging weight

gonna keep doing circuit kinda training for shoulders and might try it for legs tomorrow as well, beats doing cardio

 

[maccaz]

legs,

attempted 10x10 light squats lol felt harder than doing heavy 3's and 1's

just did 3 exercises but lots, felt good

leg extension

pyramid from 30ish kg to around 100kg, plate at a time, all sets of 10, then back down, aroud 20 sets total

bb squat
bar x lots
60kg x 10 x 10 
this was mean, gonna attempt 70x10x10 next leg cday and then go up 2.5 or so each leg day, quads real pumped, did them all ATG and slow down then explode up, last couple sets were grinds

 

sldl
40kg x 10 x 6

 

done

suprisingly legs felt fucked for not doing that much, must have been the squats

 

[maccaz]

wrote a nice long yarn post, then lost it

cliffs
had flu jab week ago, felt like shit since havent been gym in 5 days, did biceps/triceps today

 

[maccaz]

gonna start logging food so it makes me more strict
cutting back carb so really only have carb pre and post wo
bw 89.0kg, dont want to get any heavier, gonna try stay the same weight but recomp a little for a month if its possible

chest/triceps 

amateur mistake doing chest on monday at my gym, had to use what was free 

machine flat bench press
20/side x 10 x 5

incline db bench
15kg x 15
17.5kg x 10
20kg x 10 x 3
inside of left hand by thumb hurt fkn bad here, dunno why

seated machine bench
5 sets various weights, didnt keep track, heavyish

incline bb bench
50kg x 10 x 3

cable flys
few sets, 30kg
 

cable pressdowns with rope, superset with overhead cable extensions with rope
12 sets of 10 of each, 27kg for both

few bw dips between 2 benches

 

food today is:

cup uncooked oats
200gm low fat greek yogurt
chicken drumsticks x 4
boneless thigh x 450gm

something like 40g fat, 90g carb, 150 prot
leaves room for 2 or 3 coffees with milk and splenda lol

 

 

 

[maccaz]

bw87kg
yesterday worked late so rest day but did 3.2km run on lunchbreak

supposed to be deads/shoulders but had to train early morning dont like doing deadlifts straight after waking up so did rackpulls

seat db press
12.5kg x 10
15kg x 10
17.5kg x 10
20kg x 9
12.5kg x 15

then did a circuit kind of thing again, set up a 30kg bb for ohp, 27kg face pull, 7kg dbs for side lat raises

did:

bb ohp 30kg x 10, then side raise 7kg x 10, then face pull 27kg x 20, no rest at all between all of these sets

dropped one rep each set on the ohps and side raises, 
so bb ohp x 10, side raise x 10, face pull x 20 all the way down to
bb ohp x 1, side raise x 1, face pull x 20

rack pull
60kg x 20
100kg x 10
130kg x 10
100kg x 10
60kg x 10

going for another run today

foods same yesterday and today (i have a lot of lettuce and spinach and frozen mixed veg as well as this but dont count the macros in that stuff really)

half cup oats
250ml milk
500g 5% fat mince (leanest one at supermarket)
350gm boneless thighs
split over 4 meals

pretty low cal but feel fine and as long as i dont get weak il keep it up 

 

[maccaz]

legs

got front squat 1rm and rep pb, and best back squat pb since probably 2012, feels good

my squat form best its ever been, atg for all of them, hamstrings touch calfs on front squats

i can hardly even count any of my old pbs for squatting, when compared to the depth im doing now, probably wasnt even hitting parallel back then

 

calf raise
40kg x 10 x 4 superset with bw calf raise x 20

leg extension
half stack x 20 x 2
half stack x 10 x 3

front squat
40kg x 10
60kg x 5 x 2
80kg x 3 rep pb 
90kg x 1 pb and probably had one left in me
60kg x 5

back squat
40kg x 10
60kg x 10
80kg x 8
90kg x 5
100kg x 4
110kg x 1 (heaviest squat since end of 2012 i think, all time pb is 140 so getting back to it)
80kg x 5
60kg x 10

lying leg curls
36kg x 10 x 5

 

food today:

4 whole eggs
2 pc toast
500g lean mince
200g frozen mixed veg
350g boneless thigh

carbs pretty low, but always look leaner when i cut carbs which tricks me into thinking im losing fat faster than i am so keep motivated  haha so will stay like that

 

short term goal 100 x 10 squat, 100 x 1 front squat

[maccaz]

had a decent drinking relapse a week ago, couple of day bender, been trying to stay off the piss and more or less have for the last year but got pretty loose this time lol, had to take 4 days off gym cos my insides were ruined haha but back into it today, didnt do too much damage diet wise, bw around 86kg

gonna try crack my pb of 11 months completely sober which i hit last may lol, pretty important really cos when im not staying sober, gym, work, relationships etc gradually turn to shit so not worth it, got no prob with people that party and shit, just doesnt agree with me

today did biceps and triceps, gym was empty

db curl
10kg x heaps to warmup

bb curl
15kg x 20
17.5kg x 10
20kg x 10 x 3
25kg x 10
30kg x 1
35kg x 1 id say this is a pb for a strict no swing bb curl
20kg x 10

bb 21
15kg x 21

ezbar curl
15kg x 20
20kg x 10 x 5

rope curl
1/4 stack x 10 x 3

rope cable pressdown superset with overhead rope extension
17.5kg x 500 reps over 25 sets of 20 alternating between the 2, inspired by beastbuilders old 1000 rep workouts in his journal

 

[maccaz]

did chest only today, but good, probably heaviest bench in a year and felt easy

bb bench
40kg x 20
50kg x 10
60kg x 5
70kg x 3
75 kg x 1
80kg x 1

probably have 85 or 90 in me and 90 is my best ever so happy with that will go 90 when i have a spotter

75kg x 1
70kg x 3
60kg x 5
50kg x 10
40kg x 15

cable fly
36kg x 10 x 5

incline smith machine bench
40kg x 10 x 5
20kg x 10 x 3 not locking out or touching chest so tension on the whole time

few sets seated bench machine

few sets flat bench machine

 

 

 

 

 

 

[Leeroid]

You're eating <1500 calories a day. WTF.

[maccaz]

You're eating <1500 calories a day. WTF.

tbh its probably more, i dont have scales at the moment so eyeball measure some stuff, and do have some intense cheats probably more often than i should, will def increase it if workouts suffer.

 

today was deads shoulders

deadlift

60kg x 10

90kg x 10

110kg x 5

140kg x 3

160kg x 1 (this is 10 off my all time pb real stoked, was hard)

100kg x 10

bb ohp superset with db sideraises

40kg x 5 x 5 superset with 7kg x 10 side raises between sets

ffew sets face pulls

plate load machine press

20kg x 10 x 3

30kg x 10 x 3

ran outta time

[maccaz]

instead of getting otp for my 24th bday (ugh im fkn old) i did a 2hour leg session 
 

squat
60kg x 10
80kg x 5 x 5 - this is what i had aimed for, then thought may as well do 85:
85kg x 5 - thought might just have 90 x 5 x 5 in me
90kg x 5 x 5 this was a intense battle especially last 2 sets, honestly didnt think id be able to do 4 more sets after the first one but grinded through, real stoked
60kg x 10 x 3 last set was a grinder

sldl
bar x 10
40kg x 10 x 5

leg extensions
42kg x 10 x 5
16kg x 10 x 3 one leg at a time, 3 sets on each leg

lying leg curl
36kg x 10 x 5 normally i neglect hammys so this was tough

calf raise
40kg x 10 x 5 superset with bw x 20 inbetween each set

 

those 2 lots of 5x5 on squat wrecked me glutes and hamstrings especially, jelly legs

all you can eat brazilian bbq tonight will easily destroy any macros i had planned to hit today, dont care