Mcmass - Gymnation shred challenge!

[Mcmass]

Been absent for a long while on here, back into regular heavy training after relocating down to Dunedin with Dinah Feb this year and starting as manager of Snap Fitness down here in April.

Heard about the Gymnation Challenge and thought I'd give it a crack!

I will use this thread/log for my training journal as well as progress pics every 2 weeks towards the finish date 1st Dec 2013.

As for my training, it will be mostly low volume, mix of low and high rep 3-4 times a week.

Usually bodypart split goes. Mon - Back, Tue - Chest/Delt, Thur - Whatever I feel like, Back? and either Fri or Sat - Legs.

Diet has been mostly around 3000cals of good food along with 2000-4000+cals of takeout (3-4x) through the week.

So will drop a couple of takeouts and should drop a few kgs over the next couple of weeks. 

Looking forward to seeing whats under my winter coat.

 

Heres my before photos, will post on challenge thread another time.

 

 

[Mcmass]

Friday 20.09.13 - LEGS

Back squats

8 x 60kg, 8 x 60kg, 8 x 80kg, 8 x 100kg, 5 x 140kg, 6 x 180kg (work set).

Banded legpress

used 2 x 40kg res-bands. 8 x 3p, 8 x 4p, 12 x 6p, 12 x 6p plus drop set took bands off and busted 8 more reps.

B/w walking lunge, 2 sets of lots of steps (whos counting?)

5min break before hamstrings...

Lying leg curl with dumbell between feet

8 x 15kg, 8 x 22.5kg, 8 x 22.5kg supersetted with

Dumbbell romanian deadlifts

12 x 20kg, 12 x 35kg, 12 x 35kg

Then 2 calf exercises supersetted

Seated calf raise 

15 x 40kg followed by

Standing calf raise

12 x 60kg for 3 rounds.

Was a good workout all in all, had a couple of guys from another gym training with me so did more volume than I normally would.

[Mcmass]

23/09/13

Weight was 97kg down 2 kg,  absence of takeouts and training harder starting to kick things up.

Calories at around 2800 right now.

 

Back 

Cable pullover 3sets x 8-10

1 arm cable pulldown 2sets x 10

1 arm T-bar row 

20kg x 8, 30kg x 12

1 arm hammer str pulldown

3p x 12, 3p x 12

Biceps

Ezy bar standing curl 3sets x 8

Incline dumbbell curl 2sets x 10

 

 

 

[Pseudonym]

Welcome back, Mcmass. Good to see you again.

[Mcmass]

Thanks Pseudo:)

25/09/13

PECS/DELTS

Flat bench

120kg x 8

130kg x 7

Incline dumbbell press

45kg x 12

Hammer strength shoulder press

30kg x 10

35kg x 8

1 Arm Facepull 3sets x 12

1 Arm dumbbell laterals 2sets x 8

Went a bit lighter today, neck wasn't feeling 100% so didn't want to make it worse.

 

 

 

[Mcmass]

28/09/13

BIs

Dumbbell standing curls

15kg x 10, 20kg x 8, 22.5kg x 8

1 Arm Preacher curls

17.5kg x 8, 17.5kg x 8

Low cable incline curl

2sets x 24kg x 10 

Tris

Close grip brench

2 sets x 60kg x 10

80kg x 8

100kg x 8 

130kg x 8

Cable pushdown 

2 sets x Stack x wasn't counting but around 12

Cable over head ext

2 sets x 42kg x 8

 

 

 

 

[Mcmass]

30/09/13 - Back

Chinups 3 sets x 8

Seated row 2 sets x 10

Deadlifts 2 sets x 6

Cable rear laterals 3 sets x 12

 

1/10/13 - Legs

Front squats 2 sets x 6

Split squat 2 sets x 8

1 leg leg press 2 sets x 10

Walking lunge 1 set x 25

Things are starting to happen this week, feel really motivated and diet is starting to do its job. Lost 3 kg these past 2 weeks, will kick things up a notch by adding 1 full body barbell complex using a few big exercises.

Keeping the calories at 2800 for now, still feeling good on this much food and losing weight so no need to change. Will post some updated pics this weekend.

[biggurl27]

3 kg loss is awesome in 2 weeks!! Are you going to put your weights down that you're slinging about? hehe nosy 

[Dinahlady]

Mcmass training today at Snap Dunedin!  

 

[biggurl27]

*good* Nice... and good filming Dinahlady

[Mcmass]

3 kg loss is awesome in 2 weeks!! Are you going to put your weights down that you're slinging about? hehe nosy 

Thanks Biggurl, looking at another 10kg by the end of the challenge:)

Will put the weights up from now on. Heres the workout shown in the vid Dinah filmed for me.

3/10/13 - Back/Biceps

BACK

Rev bent rows

2sets x 60kg x 10

80 x 8 

100 x 8

120 x 8

140 x 6

Hammer Strength style Pulldowns

80 x 8

120x 8

160 x 8

180 x 6

Cross bench pullover

30 x 10

45 x 10

BICEPS

Ezy bar curls

2 x 40kg x 10

Hammer curls

2 x 20kg x 10

Strengths still increasing since getting back into regular training. Looking forward to putting in a decent transformation.

 

 

[Mcmass]

5/10/13 - PECS/TRICEPS

a couple of rotator warmups before starting

Floor barbell press top range

2 x 60kg x 10

80kg x 8

100kg x 6

120kg x 6

140kg x 6

1 Arm dumbbell closegrip bench

20kg x 10

2 x 27.5kg x 10

Overhead dumbbell extention

20kg x 8

2 x 27.5kg x 7

Cable cross over (supersetted with tricep pushdowns)

cross over

2sets x 35kg x 8

pushdowns

2sets x stack x 8

closegrip pushups to finish.

Have a short video and some progress pics so will post them up. Weights at 96kg so nearly 4kg down now. 8 wks left and plan to drop another 10kg by 1st Dec.

[jimmybro1]

Some good weights being thrown around McMass, and a lot of mass on your frame especially legs and delts! 

[Mcmass]

17/10/13

Been really sick last 7 days, so not training but still eating well.

Looking forward to getting back again next week!

[Mcmass]

26/10/13

Trained the whole body over the last few days. Feeling like strength is back now so really motivated to push hard for the last 5wks.

Will post some more pics and vids up soon along with training routine.