maccaz 2018 prep log

[maccaz]

w27d1

 

pulldown 4x12

cable row 4x12

machine row 5x12

straight arm pd 5x10

lots of biceps

 

squat amrap at 200kg tomorrow, keen.

[maccaz]

w27d2

 

very good session in mates home gym

 

squat

200 x 8 pb

 

high bar

105 4x12

 

 

rdl 120 4x10

 

 

[maccaz]

w27d3 last night

 

bench

112.5 5x4

 

spoto

90 4x10

 

machine press

90 x 10

70 4x10

 

fly 5x10

 

lots of triceps

 

[maccaz]

W27d4

 

deadlift 212.5 5x4

good morning 120 3x8 

leg accessory shit 

[maccaz]

W27d5

 

cg bench

97.5 4x10

 

side raise 4x10

 

face pull 4x10

 

lots of arms 

 

 

[maccaz]

W28d1 

 

pulldown 4x10

cable row 4x10

machine row 4x10

Straight arm pulldown 4x10

curls

 

squats tomorrow, one more heavy week, then deload for a week in Bali 

[maccaz]

W28d2

 

squat

200 x 4

222.5 x 4 pb 

200 4x4

 

rdl 3x8

 

leg press

230 4x15

 

leg extensions x lots

 

ham xurls x lots 

[maccaz]

W28d3

 

slept bad on shoulder so felt crap so cut it short

 

bench 

115 x 6 (amrap)

 

spoto 95 2x10

 

lots of triceps 

 

rest tomorrow, dead’s Wednesday 

[maccaz]

W28d4 was last week.

 

deadlift

222.5 x 4 pb 

212.5 4x4

 

Accessories 

 

[maccaz]

W29 deload week

 

in Bali so just had a couple of sessions this week

 

monday 

 

squat (beltless bare knees)

140 4x5

 

Leg press

300 4x12

 

Leg extensions 4x12

 

ham curls 4x12

 

 

 

Friday (today)

bench 100 5x5

spoto 80 4x12

lots of arms 

 

 

Back in aust on Monday. Will be starting new block and hitting some good numbers. 

[maccaz]

W30d1 new block 

 

cable row 5x12

high row 5x12

machine row 5x12

straight arm pd 5x12

lots of biceps and triceps 

 

training in hammerhead gym kuta, highly recommend it 

[maccaz]

W30d2

back in aust 

 

squat 

195 x 10 pb 

 

leg press

200 4x15

 

lots of ham curls and leg extensions 

[maccaz]

W30d3

 

bench

115 5x3

 

spoto

90 3x10

 

flys

5x12

 

press downs x lots 

 

 

[maccaz]

w30d4 last night

 

db shoulder press 25kg 4x10

 

side raise 12.5kg 4x10

 

face pull 80lb 4x10

 

lots of arms

[maccaz]

W30d5 on Friday night

 

Deadlift 202.5 5x3

 

good morning 112kg 3x8

 

ham curl x lots

 

 

[maccaz]

W31d1

 

squat 195 6x3 

rdl 120 3x8

leg press 200 4x15

ham curl

leg extensions 

 

[maccaz]

W31d2

 

pull down

cable row

machine row 

bicep curls

 

 

[maccaz]

W31d3 last night

 

bench 

107.5 x8

 

Spoto press

92.5 4x10

 

machine press

70 4x10

 

flys

press downs 

 

been natty for 45 weeks now 

[maccaz]

W31d4

 

deadlift 

202.5 6x3 

 

lots of ham curls and leg extensions then then went out for dinner and struggled to finish 600g steak, getting weak with age lol 

[maccaz]

w31d5/w32d1 combined

 

pulldown 68kg 5x10

cable row 60kg 4x10

close grip bench 100 4x10 (very happy with this)

lots of biceps and triceps

[maccaz]

W32d2 massive session

 

squat 195 7x4

 

rdl 110 3x12

 

leg press 200 4x20

 

leg extension 4x10

 

ham curl 4x10

 

split squats 4x10 

[maccaz]

W32d3

 

bench

115 7x3

 

spoto 95 2x10, 2x8, 60x15

 

fly 

60lb side, 4x15

 

tricep press down x lots 

[maccaz]

W32d4

 

deadlift

202.5 x 9 (amrap) 

 

good morning

100 3x8

 

1 leg ext 4x10

 

ham curl 4x10

 

back ext 4x10

[maccaz]

Got sick as so skipped d5 last week. Trained last night still sick with beast builder and hit a pr on squats 

 

w33d1

squat 

to 210x8 pb

 

bench to 120 just practicing 

[maccaz]

W33d2

 

pull down 

dB rows 

machine rows 

straight arm pulldowns 

curls