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Thread: Mac's Journal

  1. #451
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Nice upper day, plenty of volume, betcha got a good pump from that!
    cheers Gaz and yeah, triceps were pumped to hell... doing my best Bane impression as I was walking out the gym!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #452
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    cheers Gaz and yeah, triceps were pumped to hell... doing my best Bane impression as I was walking out the gym!
    lol - "When you've completed this set, then you have my permission to die."
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  3. #453
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    lol - "When you've completed this set, then you have my permission to die."
    haha... awesome movie! have you seen Warrior?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #454
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    haha... awesome movie! have you seen Warrior?
    I haven't, but I've heard it's good!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  5. #455
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    I haven't, but I've heard it's good!
    it's AWESOME mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  6. #456
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    Thursday 28 February

    Bent Over Rows (5/3/1 Cycle 1 Week 2):

    5 @ 32.5kg
    5 @ 40kg
    3 @ 47.5kg
    3 @ 57.5kg
    3 @ 65kg
    7 @ 72.5kg

    Note: all strict, no upper body movement and held for a second at the top.

    Dorian Yates Rows:

    10 @ 60kg
    8 @ 70kg
    6 @ 80kg

    BB Shrugs:

    5 x 15 @ 80kg

    Note: grip went on the 3rd set so put Power Grabs on... hands still in bits from pulling with a new bar the other day!

    BB Curls:

    30 @ 20kg - warmup

    Seated DB Hammer Curls:

    10 @ 14kg
    6 @ 16kg
    5 @ 16kg
    5 @ 14kg
    6 @ 14kg

    Note: WEAK!

    Single Arm Cable Curls supersetted with BB Matrix 21s:

    2 x 8 @ 15kg + 2 x 21 @ 20kg
    5 @ 15kg + 21 @ 20kg

    Note: had a training partner tonight for a change and he wanted to do these... Matrix 21s hurt like hell but I didn't like curling on the cable.

    Seated DB Curls (full pronation):

    2 x 6 @ 10kg - left arm!
    5 @ 10kg - left arm!

    Note: WEAK!!! x 2! I hate my skinny arms!

    Kneeling Cable Crunches:

    20 @ 75kg
    20 @ 85kg
    3 x 20 @ 90kg
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #457
    Goals (kg) 272.5/165/305 HJP's Avatar
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    ITB rolling is brutal. Thanks for the motivation to roll though, wil make sure I do some today. As for advice on how to roll well I just do what I can handle an try focus on the sore spots. But your right it is agony
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  8. #458
    Senior Member tom183's Avatar
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    it's AWESOME mate!
    Agreed.

    Liking the look of that upper session.

  9. #459
    fat submariner
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    Quote Originally Posted by HJP View Post
    ITB rolling is brutal. Thanks for the motivation to roll though, wil make sure I do some today. As for advice on how to roll well I just do what I can handle an try focus on the sore spots. But your right it is agony
    I'll keep at it Hayden... maybe I'll last longer next time!

    Quote Originally Posted by tom183 View Post
    Liking the look of that upper session.
    cheers Tom (but I really need to sort out my skinny arms!)
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #460
    Powerlifter/Strongman J L S's Avatar
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    Haha you've got a thing about your arms havent you mac? I love these little moments where you seem to go off onto a different all bicep orientated planet! Nice job on the rows and your curls for the girls though. Good shit!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  11. #461
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    Quote Originally Posted by J L S View Post
    Haha you've got a thing about your arms havent you mac? I love these little moments where you seem to go off onto a different all bicep orientated planet! Nice job on the rows and your curls for the girls though. Good shit!
    hahaha! it's not just bicep orientated Jay... it's arms in general (though my biceps in particular are shit! ).
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #462
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    Monday 4 March

    Squat (5/3/1 Cycle 1 Week 2):

    5 @ 60kg
    5 @ 75kg
    3 @ 90kg
    3 @ 105kg
    3 @ 120kg
    4 @ 132.5kg - failed on 5th

    Note: all ATG with no belt, wraps or Power Grabs.

    Rack Pulls:

    10 @ 60kg
    5 @ 100kg
    5 @ 140kg
    3 @ 180kg
    3 @ 220kg - grip PR if nothing else!
    Fail @ 230kg

    Note: no belt, wraps or Power Grabs.

    1st time trying these.

    the lowest I could get the pins had the bar just above my knee at the start... is that too high?

    Good Mornings superset with Calf Raises:

    10 @ 60kg + 15 @ 150kg
    10 @ 70kg + 15 @ 150kg
    10 @ 80kg + 15 @ 150kg
    10 @ 80kg + 15 @ 150kg
    10 @ 80kg + 15 @ 150kg

    Note: 1st time doing GMs in YEARS... could already feel my lower back by the 3rd set!

    feel the strength coming back in my calves.

    Cable Crunches:

    20 @ 90kg
    20 @ 90kg
    20 @ 90kg
    20 @ 90kg - last 5 really hard!
    20 @ 90kg - whole set really hard!

    Note: most I've done of these at this weight.

    after not doing abs in ages, the couple of weeks that I've been doing these has already made a difference... really enjoying them in a perverse kind of way.
    Last edited by macdaknife; 03-04-2013 at 04:07 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #463
    Jersey Iron nikitaleighh's Avatar
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    thanks for your support mac!! looks like you're kickin butt too!! keep on pushing!
    Nikita Halteman
    Raw Powerlifter @ 198/220
    Best@220: 315*160*400**875 total
    Best@198: 310*155*395**860 total
    Jersey Iron Powerlifting

  14. #464
    fat submariner
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    Quote Originally Posted by nikitaleighh View Post
    thanks for your support mac!! looks like you're kickin butt too!! keep on pushing!
    on some things I am Nikita thanks (though NOT on biceps as Jay will testify!)
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #465
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    Tuesday 5 March

    Bench (5/3/1 Cycle 1 Week 3):

    5 @ 35kg
    5 @ 45kg
    3 @ 55kg
    3 @ 67.5kg - never read my sheet right... was supposed to do 5, so...
    5 @ 67.5kg
    3 @ 77.5kg
    5 @ 85kg (187lbs) - a little bit disappointed with this

    Note: have been using the Wendler 5/3/1 app on my android fone and, despite the 1RMs I input, it keeps knocking me down for the final set... nonetheless, I should've done a lot better at 85kg!!

    CGBP (5/3/1 Cycle 1 Week 3):

    5 @ 35kg
    5 @ 40kg
    3 @ 47.5kg
    5 @ 60kg
    3 @ 70kg
    3 @ 77.5kg (170.5lbs)

    V Bar Pushdowns:

    25 @ 60kg
    20 @ 70kg
    4 @ 80kg (176lbs) - too much!
    6 @ 75kg
    8 @ 70kg
    9 @ 65kg
    11 @ 60kg
    9 @ 55kg
    16 @ 50kg
    15 @ 50kg

    Note: was in a rush so just did these and no rope pushdowns.

    5-a-side football:

    45 minutes - OMFG... haven't done this for ages (haven't done any CV in a while) and it nearly killed me! I might be too old for this shit now!!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #466
    Senior Member GazzyG's Avatar
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    Great work with both the upper and lower sessions, bud!

    And I hear you on the 5-a-side¬ Fewer players = running about SO much more. Knackering!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  17. #467
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Great work with both the upper and lower sessions, bud!

    And I hear you on the 5-a-side¬ Fewer players = running about SO much more. Knackering!
    cheers Gaz!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #468
    fat submariner
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    DOMS!!!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #469
    Senior Member GazzyG's Avatar
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    Walking round with your arms out to the side all day?

    Last edited by GazzyG; 03-06-2013 at 11:59 AM.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  20. #470
    Senior Member tom183's Avatar
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    Solid upper session, there.

  21. #471
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Walking round with your arms out to the side all day?
    haha... I wish Gaz!! unfortunately the DOMS are firmly in my quads from the session the night before... can barely tie my shoelaces now!! (can still feel my lower back but strangely it's ok just now)

    Quote Originally Posted by tom183 View Post
    Solid upper session, there.
    cheers Tom.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #472
    fat submariner
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    Thursday 7 Mar

    Deadlift (5/3/1 - Cycle 1 Week 2):

    5 @ 60kg
    5 @ 100kg
    3 @ 120kg
    3 @ 140kg
    3 @ 150kg
    10 @ 162.5kg (357.5lbs)

    Note: no shoes, belt or wraps.

    forgot to take my fone (for 5/3/1 app) and hadn't written the sets down previously... I had looked at what the final set was supposed to be, so guessed the first 5 sets.

    this is week 2 so the final set was 3 or more; very happy with 10, which gives me a theoretical 1RM of 216kg... maybe, just maybe, finally, a new 1RM next week??? we'll see but hopefully!!

    (this paragraph was edited because I was a tired idiot last night when I originally wrote it and had apparently forgotten how to count to 2 or 3!!!)

    BB Overhead Press (5/3/1 - Cycle 1 Week 2):

    5 @ 32.5kg
    5 @ 35kg
    3 @ 37.5kg
    3 @ 40kg
    3 @ 45kg
    7 @ 50kg (110lbs)

    Note: all strict.

    without my fone I made this up completely but was only 2.5kg out (over) from what I was prescribed to do from the 5/3/1 app... felt like I had plenty more in the bag.

    Standing BB Curl (warmup):

    30 @ 20kg

    Standing BB Curl:

    3 @ 40kg
    3 @ 37.5kg
    5 @ 35kg
    4 @ 35kg
    5 @ 35kg
    4 @ 35kg
    3 @ 35kg
    4 @ 32.5kg
    3 @ 32.5kg
    4 @ 32.5kg

    Note: all slow and strict, contracting triceps briefly at bottom before starting curl to ensure full stretch.

    yes Jay, I'm STILL obsessed with curls for girls... and will remain so until I see some fucking improvement on these skinny arms!!

    Cable Crunch Side to Sides (Russian Twists?) superset with Standing Cable Rope Curls:

    15 @ 70kg & 10 @ 30kg
    15 @ 75kg & 10 @ 35kg
    10 @ 80kg & 10 @ 40kg
    10 @ 80kg & 10 @ 45kg
    10 @ 80kg & 6 @ 50kg

    Note: the crunches were that number to each side... fucking hurt (but in a good way obviously)!

    maybe, if I ever start doing some conditioning stuff (and cut out the Guinness) I might start to see some abs!!

    not sure about curling on the cable machine with the rope...
    Last edited by macdaknife; 03-08-2013 at 03:05 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #473
    Senior Member GazzyG's Avatar
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    My arms are getting bigger than ever with all the Westside DE benching etc - not even touched a curl or tricep pushdown in months, lol!

    Those deadlifts - 10@162.5kg - were MENTAL bud! Really, really impressive. I don't cope well with repping heavy deads, my back woulda gone pop at about 5, lol!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  24. #474
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    My arms are getting bigger than ever with all the Westside DE benching etc - not even touched a curl or tricep pushdown in months, lol!
    yeah, I could do with working on my bench tbh mate. plus, whilst I hate the curls, I do actually enjoy the tricep stuff.

    Quote Originally Posted by GazzyG View Post
    Those deadlifts - 10@162.5kg - were MENTAL bud! Really, really impressive. I don't cope well with repping heavy deads, my back woulda gone pop at about 5, lol!
    cheers Gaz. I've never done that many reps heavy before... thought I'd be able to wring 5 or 6 out so was chuffed with this (had to sit down for a while afterwards though)!
    Last edited by macdaknife; 03-08-2013 at 02:26 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #475
    Senior Member tom183's Avatar
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    Nice session there.

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