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Thread: Mac's Journal

  1. #551
    fat submariner
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    SATURDAY 8 JUNE

    EZ Bar Curls (Fat Gripz):

    30 @ 20kg - warmup

    BB Curls (Fat Gripz):

    8 @ 35kg
    6 @ 35kg
    3 x 5 @ 35kg

    DB Hammer Curls:

    5 x 5 @ 20kg

    DB Concentration Curls:

    14 @ 10kg
    11 @ 10kg
    3 x 7 @ 10kg

    Note: held at the top of each curl for a 1 second squeeze and slow on all negatives.

    tried the hammer curls with the Fat Gripz but it just wasn't happening... even without I was swinging them up by the end!

    the Fat Gripz didn't fit onto the DBs I used for the Concentration Curls and I only counted my (weaker) left arm for these.
    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. #552
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    WEDNESDAY 12 JUNE

    Run:

    4 minute Tabata to the gym

    Note: fucking nearly killed me!

    only the 1st two intervals were proper sprints... after that they were more like a fast jog!

    Kettlebell Swings (double hand superset with single hand):

    28kg x 10 & 20kg x 10 (each side)

    32kg x 10 & 24kg x 10 (each side)

    32kg x 10 & 28kg x 10 (each side)

    Note: meant to pick up the 36kg bell for that last set of double handed swings and only noticed my mistake after I'd finished... wasn't repeating it!

    these, like the running Tabata, nearly wiped me out!

    Close Stance Squats:

    3 x 20 @ 20kg - warmup
    20 @ 70kg
    20 @ 100kg
    17 @ 100kg
    16 @ 100kg

    Note: the work sets were all slow with a good squeeze of the quads at the top.

    conditioning let me down again as I should've got a couple more reps on each of the sets at 100kg (on the last set, I think I could've got 1 more rep out at the most) but I was blowing out of my arse!

    had planned to do some leg extensions and SLDLs but these squats DID wipe me out!
    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

  3. #553
    Senior Member tom183's Avatar
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    Nice high rep squats, mate.

  4. #554
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice high rep squats, mate.
    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

  5. #555
    fat submariner
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    THURSDAY 13 JUNE

    Run:

    5 minute light jog to the gym

    Bench:

    3 x 20 @ 20kg
    5 @ 60kg
    3 @ 80kg
    2 @ 100kg (220lbs) - PR for a double... but was aiming for a triple!
    F @ 100kg
    8 @ 80kg
    17 @ 60kg

    Note: the bar stopped part way up on the 3rd rep at 100kg. I definately know that it's in there!

    Wide Grip Bench:

    8 @ 60kg
    5 @ 70kg
    3 @ 75kg
    5 @ 70kg
    7 @ 60kg

    CGBP:

    7 @ 60kg
    5 @ 60kg
    7 @ 55kg
    3 @ 55kg
    7 @ 50kg

    EZ Bar Overhead Tricep Extensions:

    7 @ 30kg
    6 @ 30kg
    5 @ 30kg
    5 @ 30kg
    4 @ 30kg

    Note: all with a 4010 tempo... will start to use 41X1 in future.

    T Bar Cable Tricep Pushdown:

    16 @ 50kg
    9 @ 60kg
    7 @ 60kg
    8 @ 55kg
    6 @ 55kg

    Kneeling Cable Crunches:

    5 x 20 @ 90kg (198lbs)

    Note: all with forehead to the floor... haven't done these for a few weeks and was ready to give up after the 3rd set!
    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. #556
    fat submariner
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    FRIDAY 14 JUNE

    EZ Bar Curls:

    30 @ 20kg - warmup

    DB Hammer Curls:

    5 @ 20kg
    6 @ 15kg
    7 @ 15kg
    6 @ 15kg
    6 @ 15kg
    6 @ 15kg

    Note: form wasn't great on 20kg so dropped to 15kg.

    all sets at 15kg were with a X140 tempo.

    BB Fat Gripz Curls:

    5 @ 35kg
    5 @ 35kg
    5 @ 35kg
    4 @ 35kg
    4 @ 35kg

    Note: last rep of sets 2 & 3 were swung up a bit... apart from those 2, all reps were X240 tempo.

    DB Fat Gripz Curls:

    8 @ 10kg
    6 @ 10kg
    4 @ 10kg
    6 @ 10kg - had 90secs rest before this set instead of 30secs!
    5 @ 10kg

    Note: all with X240 tempo.
    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. #557
    Senior Member tom183's Avatar
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    Solid back to back sessions.

  8. #558
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Solid back to back sessions.
    thanks 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

  9. #559
    fat submariner
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    been struggling to get into the gym this last 2 weeks with only 1 session last week, 1 at the start of this week and 1 today. been really busy on a course at work with intense training and a lot of travelling... and it's only gonna get busier!

    I'll get in when I can and see how it goes!

    here's the 3 workouts I achieved:

    TUESDAY 19 JUNE

    Rack Pulls (just above knee height):

    10 @ 70kg
    5 @ 120kg
    3 @ 160kg - belt on
    1 @ 200kg (440lbs)
    F @ 220kg
    1 @ 200kg
    3 @ 180kg
    5 @ 160kg

    Note: haven't done too much pulling recently so not too surprised about the 220kg.

    Dorian Yates Rows:

    5 @ 70kg
    5 x 5 @ 80kg (176lbs)

    Note: good 1 second squeeze at the top of each rep.

    GMs:

    10 @ 20kg
    5 @ 60kg
    5 x 5 @ 80kg (176lbs)

    Note: haven't done too much of these over the last couple of years and never gone anywhere near this weight.

    Chest Supported DB Reverse Flyes:

    5 x 10 @ 6kg

    Note: good 1 second squeeze at the top of each rep.

    Kettlebell Shrugs:

    20 @ 20kg
    20 @ 28kg
    20 @ 32kg
    20 @ 36kg
    20 @ 40kg

    Note: good 1 second squeeze at the top of each rep.


    MONDAY 24 JUNE

    DB Lateral Raises:

    3 x 21 @ 7.5kg

    Note: 7 x straight / 7 x pronated / 7 x supinated

    DB Front Raises:

    3 x 10 @ 12.5kg

    Note: in a gym I'd never been in before and the DBs above this weight were all being hogged!

    Arnold Press:

    3 x 10 @ 12.5kg

    Note: same!! (Grrrr!)

    BB Curls:

    30 @ 20kg - warmup

    BB Curls (with Fat Gripz):

    5 @ 35kg
    4 @ 35kg
    4 @ 35kg
    2 @ 35kg
    5 @ 30kg
    5 @ 30kg
    4 @ 30kg

    Note: 1140 tempo (from bottom)

    DB Curls (with Fat Gripz):

    7 @ 10kg
    5 @ 10kg
    6 @ 10kg
    5 @ 10kg
    5 @ 10kg

    Note: 1140 tempo (from bottom)

    DB Hammer Curls (with Fat Gripz):

    5 @ 15kg

    Note: elbows were flaring so dropped the Fat Gripz.

    DB Hammer Curls (no Fat Gripz):

    5 @ 15kg
    5 @ 12.5kg

    Note: elbows were still flaring!


    SATURDAY 29 JUNE

    Slam Man:

    1 x Tabata

    Note: blowing out of my arse by the end of the 3rd cycle!

    Close Stance Squats:

    3 x 20 @ 20kg - warmup
    20 @ 70kg
    25 @ 100kg - rep PB! ... but REALLY blowing out of my arse by the end!
    23 @ 100kg
    19 @ 100kg

    Note: the 3 sets at 100kg were all slow with a good squeeze of the quads and glutes at the top of each rep... OMFG!! I had to lie down after each set as I felt a little bit dizzy and physically sick!!
    Last edited by macdaknife; 07-01-2013 at 04:20 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

  10. #560
    Senior Member tom183's Avatar
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    Nice work again with the high rep squats, mate.

  11. #561
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice work again with the high rep squats, mate.
    thanks Tom... I'm not joking that I thought I was gonna puke!
    Last edited by macdaknife; 07-01-2013 at 04:21 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

  12. #562
    fat submariner
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    MONDAY 1 JULY

    Bench:

    3 x 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    3 @ 80kg
    1 @ 100kg - failed on 2nd rep!
    F @ 100kg
    5 @ 80kg
    15 @ 60kg

    Note: haven't managed to get into the gym too much recently and it showed today... must try harder!

    WGBP:

    10 @ 60kg
    4 @ 80kg
    3 @ 77.5kg
    4 @ 75kg
    3 @ 72.5kg
    4 @ 70kg

    Note: Hurt!

    CGBP:

    7 @ 60kg
    4 @ 60kg
    6 @ 57.5kg
    3 @ 57.5kg
    4 @ 55kg
    4 @ 52.5kg

    Overhead Cable T-Bar Tricep Extension:

    10 @ 30kg
    10 @ 40kg
    8 @ 45kg
    6 @ 45kg
    5 @ 45kg
    5 @ 45kg

    Note: Done!
    Last edited by macdaknife; 07-01-2013 at 04:27 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. #563
    Senior Member GazzyG's Avatar
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    Don't sweat the bench, bud.

    Awesome 25rep squats!
    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

  14. #564
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Don't sweat the bench, bud.

    Awesome 25rep squats!
    I'll get there eventually Gaz, cheers bud!
    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. #565
    fat submariner
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    TUESDAY 2 JULY

    Dorian Yates Rows:

    10 @ 60kg
    5 @ 80kg
    5 x 5 @ 90kg (198lbs)

    Note: good 1 second squeeze at the top of each rep.

    Kroc Rows:

    13 @ 40kg (88lbs)
    15 @ 40kg - grip went and dropped it whilst doing the left hand!
    25 @ 40kg - Power Grabs on. seeing stars after this set!
    24 @ 40kg
    25 @ 40kg

    Seated Machine Rows:

    10 @ 40kg - 1110 tempo
    8 @ 40kg - 1240 tempo from here on
    7 @ 45kg
    7 @ 47.5kg
    6 @ 50kg

    Note: neutral grip.

    BB Shrugs:

    20 @ 90kg
    20 @ 90kg
    20 @ 90kg - shoulders were barely moving on the last 3 reps!
    20 @ 80kg
    20 @ 80kg

    Note: good 1 second squeeze at top of each rep.
    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. #566
    fat submariner
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    WEDNESDAY 3 JULY

    High Bar ATG Squats:

    3 x 20 @ 20kg - warmup
    10 @ 60kg
    5 @ 100kg
    5 @ 120kg
    5 @ 130kg
    3 @ 140kg
    1 @ 150kg (330lbs)
    F @ 160kg - meant to do 155kg but lost the ability to count!!
    5 @ 130kg

    Note: was distracted by Andy Murray's last game in the 5 set quarter final!

    Standing Calf Raises:

    3 x 15 @ 150kg (330lbs)

    Note: normally do 5 sets of these but haven't done them in a while and wanted to be able to drive home on Friday!
    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

  17. #567
    fat submariner
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    THURSDAY 4 JULY

    Kneeling Cable Crunches:

    5 x 20 @ 90kg

    Note: normally do these at the end and they're the 1st thing to get ditched when I run over, so decided to do them at the start for a change!

    BB Curls:

    30 @ 20kg - warmup

    DB Hammer Curls (with Fat Gripz):

    8 @ 14kg
    8 @ 14kg
    6 @ 14kg
    5 @ 14kg
    5 @ 14kg

    Note: all with a 1140 tempo.

    BB Curls (with Fat Gripz):

    6 @ 35kg
    6 @ 35kg
    5 @ 35kg
    3 @ 35kg
    4 @ 32.5kg
    4 @ 32.5kg

    Note: all with a 1140 tempo.

    DB Preacher Curls (with Fat Gripz):

    6 @ 12kg
    6 @ 12kg
    5 @ 12kg
    4 @ 12kg
    6 @ 10kg
    4 @ 10kg

    Note: all with a 1140 tempo.

    DB Wrist Rotations (with Fat Gripz):

    3 x 10 @ 10kg

    Note: f**king hurt!

    BB Curls:

    30 @ 20kg - to finish off
    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. #568
    fat submariner
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    happy 4th of July to all WBB'ers in the US... hope you have a great day folks!
    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. #569
    Senior Member tom183's Avatar
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    Nice sessions, mate.

  20. #570
    Senior Member GazzyG's Avatar
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    Lots of great work in here. Some seriously heavy rows and some great Squattin' too, good stuff!
    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

  21. #571
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice sessions, mate.
    cheers Tom!

    Quote Originally Posted by GazzyG View Post
    Lots of great work in here. Some seriously heavy rows and some great Squattin' too, good stuff!
    thanks 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

  22. #572
    fat submariner
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    been working away for a couple of weeks with no computer and, for some reason, I can't seem to get onto WBB through my android phone anymore.

    still very busy at work but I've been getting into the gym and managed 3 PRs in the last 3 weeks ... I'll get all the workouts on here tonight or tomorrow.
    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. #573
    fat submariner
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    TUESDAY 9 JULY

    Kneeling Cable Crunches:

    5 sets to max @ setting 50 - different gym and therefore different machine

    Note: did these 1st again as I 'forget' to do them at the end if I'm tired!

    Deadlift:

    10 @ 60kg
    5 @ 100kg
    3 @ 140kg - belt on
    1 @ 180kg
    1 @ 205kg (451lbs) - PR!
    1 @ 180kg
    5 @ 140kg

    Note: been stuck at 200kg for 2 years now so very happy with this!

    Seated Machine Row:

    10 @ 50kg
    8 @ 60kg
    8 @ 70kg
    5 @ 80kg
    6 @ 75kg

    Lat Pulldown:

    8 @ 60kg
    8 @ 70kg
    7 @ 80kg - grip!
    8 @ 75kg
    7 @ 70kg


    I did do another workout after this in this week but I seem to have lost it off my phone. I was working in a (supposedly) haunted castle the day before yesterday and my phone started going crazy in my pocket... it's the only thing I can put it down to!
    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

  24. #574
    fat submariner
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    MONDAY 15 JULY

    Kneeling Cable Crunches:

    20, 12, 13 @ setting 50

    Standing Overhead EZ Bar Tricep Extension:

    30 @ 20kg - warmup
    16 @ 30kg
    9 @ 40kg
    8 @ 40kg
    7 @ 40kg
    6 @ 40kg
    5 @ 40kg

    Rope Pushdowns:

    7 @ 25kg
    6 @ 22.5kg
    6 @ 20kg
    5 @ 17.5kg
    5 @ 15kg

    Note: good 1 second hold at the bottom.

    EZ Bar Skullcrushers:

    11 @ 30kg
    9 @ 30kg
    8 @ 30kg
    7 @ 30kg
    5 @ 30kg

    Note: triceps fried!

    BB Curls (with Fat Gripz):

    30 @ 20kg - warmup
    6 @ 30kg - 1140 tempo from here
    4 @ 30kg
    5 @ 30kg
    4 @ 30kg
    4 @ 30kg

    Seated DB Hammer Curls (with Fat Gripz) (1140 tempo):

    4 @ 17.5kg - left arm!
    4 @ 16kg - left arm!
    4 @ 16kg - left arm!
    4 @ 15kg
    4 @ 15kg

    Seated Incline DB Curls (with Fat Gripz) (1140 tempo):

    6 @ 12.5kg
    6 @ 12.5kg
    6 @ 12.5kg - grip!
    6 @ 12.5kg
    6 @ 12.5kg
    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. #575
    fat submariner
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    TUESDAY 16 JULY

    DL/RDL/Hack Squat:

    1/2 hour coaching session

    Dynamic Box Jumps (hip height) superset with Deadlift:

    5 x 10 + 2 @ 100kg

    Note: quick succession, little rest = f**ked!

    Close Stance Squat:

    15 @ 70kg
    3 x 10 @ 110kg

    Note: cop out! I was still blowing out of my arse from the box jumps!

    Calf Raises:

    20 @ 100kg
    15 @ 150kg
    15 @ 170kg
    15 @ 180kg (396lbs) - PR!
    15 @ 180kg

    Leg Extensions:

    12 @ 75kg
    10 @ 80kg
    10 @ 90kg
    9 + 1/2 @ 95kg
    10 @ 100kg

    Note: 1 second hold at top.

    limped out of 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

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