maccaz 2018 prep log

[maccaz]

W17d2

 

another good sleep with cpap. 

Last week of this block 

 

squat 

185 7x4

 

rdl 

120 3x8

 

leg press 

250 3x15

 

ham curl

3x15

 

leg extension 

3x15

 

 

[maccaz]

w17d3

 

tough day, arms a bit cooked from low bar squats

 

bench press

110 4x4

100 3x4

 

incline bench

77.5 4x10

 

machine bench

70 4x10

 

db fly

4x10

 

cable fly

3x15

 

tricep pressdown

5x15 90lb

[maccaz]

W17d4 

 

deadlift

200 x 6

 

ssb good morning 

122kg 3x8

 

bsck extensions 

4x15

 

leg extensions 

5x15 

 

ham curl

5x12 

[GyzzBrah]

On 23/10/2018 at 9:18 PM, maccaz said:

w17d3

 

tough day, arms a bit cooked from low bar squats

 

 

You squat using your legs bro.

[maccaz]

1 hour ago, GyzzBrah said:

You squat using your legs bro.

Try 7 sets of low bar squats at 80% and let me know 

[maccaz]

W17d5 was a massive arms and shoulders sesh on Friday  night. 

 

Deload this week

 

d1/2 

 

squat 140 3x5

leg extension 5x15 

ham curl  5x12

Pulldown 5x10

machinw row 5x10

straight arm pulldowns 4x15

 

 

[maccaz]

Deload d3 

bench

90 5x5 

 

incline bench with long pauses 

60 4x12 

 

machine bench

60 4x10 

 

flys 

 

press downs 

 

 

[maccaz]

deload d4 last night

 

deadlift 

140 3x5 beltless

 

good morning

60 4x12

 

leg extension

4x15

 

ham curl

4x12

 

 

[maccaz]

Deload day 5 last night 

 

close grip bench

70 5x10

 

side raise

4x10

 

lots of arms 

[maccaz]

W18d1 (new block starting today)

 

squat

180 x 10 Pb (amrap) 

 

rdl 

120 3x8

 

leg press

160 4x15 

 

leg ext 4x15 

 

ham curl 4x12 

[maccaz]

w18d2 yesterday

 

pulldown

64kg 4x10

 

t bar row

40kg 4x10

 

machine row

45kg 4x10

 

straight arm pd 

100lb 4x12

 

lots of curls

[maccaz]

W18d3

 

bench

107.5 5x3

 

spoto 

75 4x10

 

machine bench 

60 4x12

 

tricep press down 

100lb 5x20

 

cable fly 

5x12 

[maccaz]

w18d4 yesterday

 

fun session, everything feeling good

 

deadlift

195 5x3

 

good morning

112kg 3x8

 

leg extension x lots

 

ham curl x lots

 

back extension x lots

[maccaz]

W18d5 last night 

 

close grip bench

82.5 4x10

60x12

 

db press

25 2x8

20 2x10

 

side raise

10kg 4x10

 

lots of arms 

 

 

[maccaz]

W19d1 

 

early morning squats 

 

squat 

180 6x3

 

beltless RDL

120x8

130 2x8

 

leg press

220 4x15

 

leg extension 

5x15

 

ham curl

5x12

 

bench (Just fcking around killing time practicing) 

 

110x1

100 for a few 5s 

 

[maccaz]

W19d2 

 

t bar row

50kg 5x10

 

pulldown

68kg 4x10, 50x10

 

machine row

50 5x10

 

straight arm pulldown 

110lb 5x12

 

Lots of incline bench curls, ezbar 21s, ez bar curls 

 

[maccaz]

W19d3 

 

flatout day; barely ate at work but had very good session

 

Bench 

102.5x9

 

spoto bench

77.5 4x10 dropset 60x15 

 

cable fly

50lb/side 4x12

 

machine bench 

70 4x12 

 

tricep pressdown

100lb 4x15 

[maccaz]

W19d4

 

deadlift

195 6x3

 

goodmorning (bb) 

100 3x8

 

back ext

4x15

 

leg ext 

5x15

 

ham curl

4x10

 

[maccaz]

W19d5

 

cg bench 

85 4x10

 

db ohp 

27.5x10

25 3x10

 

side raise

5x12

 

lots of arms 

 

rest tomorrow 

squats early Friday morning. Away for weekend, back to it Tuesday 

[maccaz]

Brought d1 for next week forward two days as flying to brothers wedding tomorrow. D2 will be on Tuesday so a few days off but all good. 

 

W3d1

squat 

180 7x3 

 

Beltless rdl 

140 3x8

 

leg press

4x15

 

Ham curl

5x12

 

leg extension 

5x12 

[maccaz]

W20d3 

 

bench 

107.5 5x3 

 

spoto bench 

80 4x10

 

machine bench 4x10  

 

ran out of time had to catch up on some work

 

deadlifts tomorrow  

[maccaz]

W20d4 + some extra stuff 

 

deadlift 

195 x 8

 

pause deadlift 

170 3x3 

 

good morning 

112 3x8

72 x 20 beltless 

 

ham curls 

leg extensions 

 

machine row 100kg 5x10 

 

pulldown 150lb 4x10 

 

some arms 

 

 

[maccaz]

W20d5

 

cg bench 

87.5 4x10

 

log strict press 

52 4x10

62 5x5 

62x10 

 

side raise

10s 5x10

 

incline bench curl ss kickbacks

3x10/10 

 

barbell curl

20kg 5x20

 

Rope pressdown 

80lb 5x20

 

Then just bounced around hitting arms till I’d done 500 reps 

arms rekd 

 

[maccaz]

W21d1 yesterday 

 

squat 

to 192.5 x 6

 

RDL beltless 

150 3x8

 

leg press

250 4x15 

 

lots of leg extensions and curls 

[maccaz]

W21d2 

 

pulldown 

68kg 4x10, ds 50x10

 

t bar row

55 4x10 ds 40x10,20x10

 

machine row

55 2x10, 50 2x10 ds 30x10

 

straight arm pd 

100lb 5x12 

 

heaps of diff curl variations till biceps rekd