maccaz Posted January 1, 2016 Report Share Posted January 1, 2016 New year new journal Last year was very good. Put approx 205kg on my total and gained 30kg body weight. My current best lifts are 230/125/242.5 This year I want to get much stronger of course but also leaner. I got too fat last year and am sitting at 112kg morning weight would guesstimate in the high 20%s. I want to be 15% bodyfat or less Iv always been quite slack with diet just through lack of will, i know how to diet just dont do it. So now il try be much better at it. Strength is still big priority but getting leaner is now close runner up. They are probably a bit counter productive to each other so it is going to be difficult but im ready One number i have in mind which im unsure how realistic will be is to total 6.5x bw. So 650 @ 99.9 gazza, bang_bang, Bigken1985 and 7 others 10 Quote Link to comment Share on other sites More sharing options...
Bruce Al Posted January 1, 2016 Report Share Posted January 1, 2016 Good effort on putting 205kg onto your total in a year. Thats huge. AuntMaud and FellowshipOfTheRon 2 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 1, 2016 Author Report Share Posted January 1, 2016 49 minutes ago, Bruce Al said: Good effort on putting 205kg onto your total in a year. Thats huge. Beginner gains mate haha i dont expect to repeat that. Thanks ! GyzzBrah 1 Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted January 1, 2016 Report Share Posted January 1, 2016 Fuaarrkk.. 597.5kg total.. So close lol. In4 stiffening gains. 650kg totally achievable bro, especially now you have a lot more direction with your training and competing gives you deadlines and more motivation. Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 1, 2016 Author Report Share Posted January 1, 2016 51 minutes ago, BeastBuilder said: Fuaarrkk.. 597.5kg total.. So close lol. In4 stiffening gains. 650kg totally achievable bro, especially now you have a lot more direction with your training and competing gives you deadlines and more motivation. Yes m8 dont remind me. That 232 squat would have given me 600 in comp but who cares. Excited for this year GyzzBrah 1 Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted January 1, 2016 Report Share Posted January 1, 2016 4 minutes ago, maccaz said: Yes m8 dont remind me. That 232 squat would have given me 600 in comp but who cares. Excited for this year Lol I'm just making sure you don't get 647.5kg next year Quote Link to comment Share on other sites More sharing options...
Bruce Al Posted January 1, 2016 Report Share Posted January 1, 2016 Your squat has gone up big time since you were 102kg lol Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 3, 2016 Author Report Share Posted January 3, 2016 Bit weak after holiday 2 weeks no gym but its ok itll come back quick. Hip not perfect either. Needs more time. Bench 60 x 10 80 x 10 90 x 10 100 5x5 Squat 60 3x10 Wasnt happy with how squat felt so didnt bother increasing. Just needs more time. Wasnt consistent with stretching on holiday etc. Pain and tightness is gone completely in day to day life only notice it when i squat so i think if i smash the mobility stuff for a week or two il be fully recovered. Bit of a head f*ck but its ok. 3 months till competition GyzzBrah 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 4, 2016 Author Report Share Posted January 4, 2016 Bit weak after holiday 2 weeks no gym but its ok itll come back quick. Hip not perfect either. Needs more time. Bench 60 x 10 80 x 10 90 x 10 100 5x5 Squat 60 3x10 Wasnt happy with how squat felt so didnt bother increasing. Just needs more time. Wasnt consistent with stretching on holiday etc. Pain and tightness is gone completely in day to day life only notice it when i squat so i think if i smash the mobility stuff for a week or two il be fully recovered. Bit of a head f*ck but its ok. 3 months till competition GyzzBrah 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 4, 2016 Author Report Share Posted January 4, 2016 Light volume bench because im lating off squats altogether until 16th when comp prep starts. Any lower body movement i do will be specifically rehab focus Bench Bar x lots 60 x 10 70 x 7 x 10 Spoto hover bench 60 3 x 10 Cg bench 60 3 x 10 Rope pressdown 20kg x 20 ss with 20kg bb curl x 20. 10 sets. Strong pump. Read a lot on shit to assist hip. Jimmybro band crab walk 10 reps each way x 5 Gynocologist chair machine (lol) both directions Legs closing 27kg 5 x 20 Legs opening 27kg 5 x 20 That last movement is the ticket i reckon. Gets glutes pumped and wouldnt even know there was an issue with hip after doing that like night and day. Will continue to do these jimmybro1, Skeletor, GyzzBrah and 1 other 4 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 5, 2016 Author Report Share Posted January 5, 2016 hip going good as. first time doing specific rehab exercises has ever made a noticeable difference for me and after only one session. legs open/close machine is a big help for this type of issue doing that same routine every 2nd day until the 16th and im certain il be ready to squat good as new gazza and GyzzBrah 2 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 6, 2016 Author Report Share Posted January 6, 2016 Something weird going on. Back on my usual diet with carb reduced a bit and weight gone up to 115kg. Must be from training again holding a bit more water. Dunno. Oh well. Started hip mobility routine: Rolling legs Hip stretching Quad stretching Hamstring stretching Band crab walk for glute activation Leg open/close machine 27kg 5 x 20 each way After this hips felt so good Then decided to do back. Im very weak at rowing. Always have been. Something to work on prob. Bb row Bar x 20 40 x 20 60 x 12 70 x 12 80 x 12 rpe 10 good form though no cheats 60 x 5 x 12 felt good. Hard but good. Strict form Bb shrug 60 x 3 x 25 Machine pulldown 60kg 5 x 15 Cable row Medium weight 3 x 15 Finished with some hamstring curls just to keep legs moving 57kg 3 x 15 wanted 5x15 but after set 3 got a mad cramp it was horrible. I guess just legs been unused for a while so need to ease back into it Overall good session. Feeling positive about healing was getting pretty gloomy about it last few weeks. Thx jimmybro and anyone else that gave me input lol GyzzBrah and gazza 2 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 9, 2016 Author Report Share Posted January 9, 2016 Shoulders + hips Bb ohp (my weakest movement) Bar x lots 40 x 10 60 x 3 75 x 1 pb 80 x 0 weak af presser 62.5 5x5 quite hard Db seated shoulder press 20 2 x 10 26 x 10 30 x 2 then sneezed lol start again 30 x 6 rpe 10 20 x 8 Usual hip mobility plus 3 x 20 bodyweight squats felt good Bruce Al 1 Quote Link to comment Share on other sites More sharing options...
Bruce Al Posted January 9, 2016 Report Share Posted January 9, 2016 Why did you sneeze? Georg 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 9, 2016 Author Report Share Posted January 9, 2016 Just now, Bruce Al said: Why did you sneeze? Good question bro and im not sure why. Maybe it was weakness leaving my body like that meme "pain is weakness leaving the body" but i had no pain so thats what i assume it was. Quote Link to comment Share on other sites More sharing options...
Bruce Al Posted January 9, 2016 Report Share Posted January 9, 2016 haha kinda sounds like you should have mentioned Chuck Norris in there. Got to love a good sneeze tho... Georg 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 11, 2016 Author Report Share Posted January 11, 2016 bench + arms + hips rehab shoulders bit weak from ohp 2 days ago but benched anyway, went well bench press 60 x 10 80 x 10 90 x 5 100 x 1 105 x 5, 5, 4, 3, 3 went to rpe 9-9.5 on each set so not failure but 50/50 on getting another rep. 105 x 5 is a rep pb i think? anyway it felt good, felt strong 70 x 15 ded db bench 26 x 15 30 x 3 x 8 tricep extension 15kg x 10 superset 20kg bb curl x 10 10 sets of each lots of rolling quad + hamstring + hip stretch crab walk leg opening machine but only opening legs today as i feel like this hits my problem area. 32kg 5 x 15. get a good burn in glutes from this feeling good Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 12, 2016 Author Report Share Posted January 12, 2016 excited to start programming next week outside of gym wise, been put on a project that has me doing as much overtime as i want/can physically do. 2014-2015 maccaz would be gutted and try get out of it because hes a lazy prickz 2016 maccaz asked for time and a half, and is going to smash out 65 hour work weeks for the next couple months to double income. dont care because its not a physical job and can do the overtime at home at night after gym or wahtever gazza and jimmybro1 2 Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted January 12, 2016 Report Share Posted January 12, 2016 1 hour ago, maccaz said: excited to start programming next week outside of gym wise, been put on a project that has me doing as much overtime as i want/can physically do. 2014-2015 maccaz would be gutted and try get out of it because hes a lazy prickz 2016 maccaz asked for time and a half, and is going to smash out 65 hour work weeks for the next couple months to double income. dont care because its not a physical job and can do the overtime at home at night after gym or wahtever Nice bro income gains always going to be > muscles Got to have them priorities! Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 12, 2016 Author Report Share Posted January 12, 2016 50 minutes ago, jimmybro1 said: Nice bro income gains always going to be > muscles Got to have them priorities! haha tbh i wouldnt work so much that i couldnt lift as much as i wanted. overtime just means sooner i can put deposit down on a house and sooner i can have full eleiko home gym. inb4 8000$ bench lol fck that Georg 1 Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted January 12, 2016 Report Share Posted January 12, 2016 Just now, maccaz said: haha tbh i wouldnt work so much that i couldnt lift as much as i wanted. overtime just means sooner i can put deposit down on a house and sooner i can have full eleiko home gym. inb4 8000$ bench lol fck that The earlier you get ahead the better. There was once I time I said the same thing. Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 13, 2016 Author Report Share Posted January 13, 2016 hips + arms hip progress. added light 1 leg leg press to the rotation for rehab hips: crab walk few mins both ways foam rolling x lots, quads, hamstrings, glutes bent on one knee hip stretch quad/hamstring stretching legs open/close machine few sets light 1 leg leg press (both legs but one at a time) - just machine no plates x 10 each side 1pps x 2 x 10 each side 2pps x 2 x 10 each side legs got a good pump from this just from not being used much lately. hip held up good. no issues. body weight squats 2 x 10 arms: so i was being a smart ass and got beastbuilder to give me a number between 1 and 1000, and thats how many reps id do of arms. was banking on him giving me less than 500 but no luck, 860. should have known it was destined to fail lol, prob could have physically done it but would have wrecked my elbows for not much benefit. so i did 400 reps in total, 200 biceps/200 triceps. 10 sets of 20 of each consisted of: CG bench 50kg 25kg bb curl rope pressdowns 20kg ezbar curl bar pressdown 16kg db curl few others i added in just for variation and to make it fun epic pump in triceps, biceps, forearms have got alot stronger in the arms and hopefully that means bench too, from a month of only doing back,shoulders,arms,chest tyreguy 1 Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted January 13, 2016 Report Share Posted January 13, 2016 You lil bitch... You're lucky I'm not a mod or I'd ban your sorry ass and send Gyzz your home address along with paid one way tickets to Melbourne.. Georg, bang_bang and GyzzBrah 3 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 13, 2016 Author Report Share Posted January 13, 2016 3 hours ago, BeastBuilder said: You lil bitch... You're lucky I'm not a mod or I'd ban your sorry ass and send Gyzz your home address along with paid one way tickets to Melbourne.. bro i meant to tell you. if you do good at proraw il buy you a serious amount of alcohol and drugs if you bomb at proraw your sleeping arrangements will be downgraded to the wheely bin in underground carpark. it gets fairly hot in there Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted January 13, 2016 Report Share Posted January 13, 2016 38 minutes ago, maccaz said: bro i meant to tell you. if you do good at proraw il buy you a serious amount of alcohol and drugs if you bomb at proraw your sleeping arrangements will be downgraded to the wheely bin in underground carpark. it gets fairly hot in there I'm not sure I want to associate with someone who half asses Arm workouts... I'm pretty that's illegal in some parts of the world. I'll take my chances with the homeless people, I'll fight them for the benches at the park. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.