The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Mac's Journal

  1. #601
    fat submariner
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    TUESDAY 20 AUGUST

    DB Lateral Raises:

    3 x 21 @ 10kg

    Note: 3 x straight / 3 x pronated / 3 x supinated

    Standing Behind The Neck Press:

    3 x 10 @ 20kg - warmup

    Standing Behind The Neck Press (5/3/1 - C1,W2):

    5 @ 20kg - I did the 3 warmup sets at 20kg before I opened the 5/3/1 app!!
    5 @ 25kg
    5 @ 30kg - was supposed to 3 but forgot how to count!
    3 @ 40kg
    3 @ 45kg
    6 @ 50kg (110lbs)

    Note: all strict.

    DB Front Raises:

    16 @ 15kg
    17 @ 15kg
    15 @ 15kg

    Arnold Press:

    13 @ 15kg
    13 @ 15kg
    12 @ 15kg

    Standing Overhead EZ Bar Tricep Extension:

    30 @ 20kg - warmup
    11 @ 30kg
    10 @ 30kg
    9 @ 30kg
    9 @ 30kg
    7 @ 30kg
    Last edited by macdaknife; 08-20-2013 at 10:05 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #602
    fat submariner
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    THURSDAY 22 AUGUST

    Bench:

    3 x 20 @ 20kg - warmup

    Bench (5/3/1 - C1,W3) (with Fat Gripz):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 75kg
    3 @ 85kg
    2 @ 95kg - WEAK

    Note: feeling the effects of the intermittent fasting I suppose!

    CGBP (5/3/1 - C1,W3) (with Fat Gripz):

    5 @ 30kg
    5 @ 35kg
    3 @ 45kg
    5 @ 55kg
    3 @ 60kg
    10 @ 70kg

    Bent Over BB Rows:

    5 @ 70kg
    5 @ 80kg
    5 @ 90kg
    5 @ 100kg
    5 @ 110kg - on fingertips on last rep!

    Pullups (BW only):

    5 + 5 + 4

    Note: haven't done any of these in AGES and I felt it!

    BB Curls (with Fat Gripz):

    30 @ 20kg - warmup
    9 @ 30kg
    8 @ 30kg
    9 @ 27.5kg
    8 @ 27.5kg
    8 @ 25kg

    Note: work sets with 1140 tempo (from bottom).
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #603
    fat submariner
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    SATURDAY 24 AUGUST

    Squat:

    3 x 20 @ 20kg - loosen up

    Squat (5/3/1 - C1, W3):

    5 @ 60kg
    5 @ 75kg
    3 @ 90kg
    5 @ 115kg
    3 @ 130kg - belt on
    2 @ 145kg (319lbs) - weak!

    Note: all ATG but really not feeling it today!

    looking forward to deload next week followed by creatine loading the following.

    Seated BB Press (5/3/1 - C1, W3):

    5 @ 20kg
    5 @ 25kg
    3 @ 30kg
    5 @ 40kg
    3 @ 45kg
    11 @ 50kg

    Dips (BW only):

    7 / 8 / 8

    Note: haven't done these in a while!

    BB Skullcrushers (5/3/1 - C1, W3):

    5 @ 20kg
    5 @ 22.5kg
    3 @ 25kg
    5 @ 30kg
    3 @ 35kg
    5 @ 40kg

    Note: all 1150 tempo (from bottom).
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #604
    Senior Member GazzyG's Avatar
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    Good job getting in there and getting it done. Even a poor session is still a session in the bank and you'll end up being stronger for it.

    That's what I always tell myself anyway, lol!

    And funny you should mention the creatine - I've just started back on it myself, to see if it makes much difference.
    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. #605
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Good job getting in there and getting it done. Even a poor session is still a session in the bank and you'll end up being stronger for it.

    That's what I always tell myself anyway, lol!
    cheers Bud, and yeah... me too!

    Quote Originally Posted by GazzyG View Post
    And funny you should mention the creatine - I've just started back on it myself, to see if it makes much difference.
    I'm sure I read somewhere that there was no real difference between cycling it or taking it all the time... so I've been taking a protein powder that has it in all the time. thought I'd change things up a bit and try cycling it for a change to see how I am with/without it... 4 weeks off and start loading the week after next.
    Last edited by macdaknife; 08-25-2013 at 12:47 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #606
    fat submariner
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    WEDNESDAY 28 AUGUST

    Deadlift (5/3/1 - C1, W3):

    5 @ 75kg
    5 @ 95kg
    3 @ 115kg
    5 @ 140kg
    3 @ 160kg
    6 @ 180kg (396lbs)

    Note: beltless

    SLDL (5/3/1 - C1, W3):

    5 @ 60kg
    5 @ 75kg
    3 @ 90kg
    5 @ 115kg
    3 @ 130kg
    10 @ 145kg (319lbs) * Rep PR!

    Note: beltless

    Dorian Yates Rows:

    5 @ 60kg
    5 @ 80kg
    5 @ 90kg
    5 @ 90kg - grip going so Power Grabs on!
    5 @ 90kg

    Note: 1 second hold at top of each rep

    Kneeling Cable Crunches:

    20 @ 50kg
    10 @ 60kg
    12 @ 55kg
    8 @ 55kg
    12 @ 50kg

    Note: this is the 3rd cable machine that I've done these on and this is a realistic weight I think (unlike the 5 sets at 90kg that I do on the machine at work!)
    Last edited by macdaknife; 09-14-2013 at 05:35 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #607
    fat submariner
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    SUNDAY 1 SEPTEMBER

    Squat:

    3 x 20 @ 20kg - warmup

    Close Stance Squat:

    10 @ 70kg - fast
    10 @ 100kg - fast
    8 @ 120kg - slow
    9 @ 120kg - slow
    10 @ 120kg - slow

    Note: beltless. blowing out of my arse on the slow reps!

    DB Lateral Raises:

    3 x 21 @ 10kg

    Note: 3 x straight / 3 x pronated / 3 x supinated

    Seated BB Press (5/3/1 - C1, W3):

    5 @ 20kg
    5 @ 25kg
    3 @ 30kg
    5 @ 40kg
    3 @ 47.5kg
    5 @ 55kg

    DB Front Raises:

    3 x 10 @ 15kg
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  8. #608
    fat submariner
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    MONDAY 2 SEPTEMBER

    Bench (5/3/1 - C1, W4):

    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 50kg
    5 @ 60kg

    Note: Deload week feels like I'm being lazy!

    Decline Bench (5/3/1 - C1, W4):

    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 50kg
    5 @ 60kg

    CGBP (5/3/1 - C1, W4):

    5 @ 30kg
    5 @ 30kg
    5 @ 30kg
    5 @ 30kg
    5 @ 35kg
    5 @ 45kg

    Standing BB Press (5/3/1 - C1, W4):

    5 @ 20kg
    5 @ 20kg
    5 @ 20kg
    5 @ 20kg
    5 @ 25kg
    5 @ 30kg

    BB Skulls (5/3/1 - C1, W4):

    5 @ 20kg
    5 @ 20kg
    5 @ 20kg
    5 @ 20kg
    5 @ 25kg
    5 @ 30kg
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #609
    fat submariner
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    TUESDAY 3 SEPTEMBER

    SLDL (5/3/1 - C1, W4):

    5 @ 60kg
    5 @ 60kg
    5 @ 60kg
    5 @ 60kg
    5 @ 75kg
    5 @ 90kg

    Deadlift (5/3/1 - C1, W4):

    5 @ 75kg
    5 @ 75kg
    5 @ 75kg
    5 @ 75kg
    5 @ 95kg
    5 @ 115kg

    Bent Over Rows:

    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 50kg
    5 @ 60kg

    Calf Raises superset with BB Lunges:

    3 x 10 @ 100kg + 10 @ 40kg

    Note: 1st time lunging in about 2 years... probably should've just used the 20kg bar as it's supposed to be deload week!
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #610
    fat submariner
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    THURSDAY 5 SEPTEMBER

    Cable Crunches:

    5 x 20 @ 90kg

    Note: back at the work gym... not sure what actual weight this is but it reads 90kg!

    Seated BB Press (5/3/1 - C1, W4):

    5 @ 20kg
    5 @ 20kg
    5 @ 20kg
    5 @ 20kg
    5 @ 25kg
    5 @ 30kg

    Squat (5/3/1 - C1, W4):

    5 @ 60kg
    5 @ 60kg
    5 @ 60kg
    5 @ 60kg
    5 @ 75kg
    5 @ 90kg

    Note: all deep and fast (was practically jumping!)

    V Bar Pushdowns:

    20 @ 40kg
    20 @ 50kg
    20 @ 55kg
    20 @ 50kg
    20 @ 40kg

    Note: all fast (though, again, on that cable machine at work so not sure about the weight)
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  11. #611
    fat submariner
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    SATURDAY 7 SEPTEMBER

    Bench:

    3 x 20 @ 20kg - warmup

    Bench (5/3/1 - C2, W1):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 65kg
    5 @ 80kg
    4 @ 90kg - WEAK!

    Seated BB Press (5/3/1 - C2, W1):

    5 @ 25kg
    5 @ 30kg
    3 @ 35kg
    5 @ 40kg
    5 @ 45kg
    10 @ 50kg - WEAK!

    Note: it's been a long couple of weeks at work and I'm not feeling 100%... no excuse but I am disappointed with this workout! need to work on bench a LOT more!
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #612
    Senior Member GazzyG's Avatar
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    Bench always lags behind, bud, just one of those things. Squat and deadlift strength are still mighty impressive though, so don't think you have anything to worry about lol. I'm sure bench will follow, soon enough!
    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

  13. #613
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Bench always lags behind, bud, just one of those things. Squat and deadlift strength are still mighty impressive though, so don't think you have anything to worry about lol. I'm sure bench will follow, soon enough!
    cheers Gaz!

    I've been fasting during the day for the last couple of weeks and have dropped a few pounds... I look a bit leaner but not smaller... I just don't feel as strong but I guess that's only to be expected. Pressure's on at work and recovering from a bout of man flu so I'll just take it as it comes and keep charging.
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  14. #614
    fat submariner
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    MONDAY 9 SEPTEMBER

    Deadlift (5/3/1 - C2, W1):

    5 @ 80kg
    5 @ 100kg
    3 @ 120kg
    5 @ 130kg
    5 @ 150kg - belt on
    5 @ 170kg - weak! did 6 at 180kg 2 weeks ago but that was without belt... could barely breathe here!

    Note: all from a 1.5" deficit

    SLDL (5/3/1 - C2, W1):

    5 @ 60kg
    5 @ 75kg
    3 @ 90kg
    5 @ 100kg
    5 @ 115kg
    13 @ 130kg (286lbs) - *Rep PR?

    Note: all beltless and from a 1.5" deficit... blowing out of my arse!

    DB Kroc Rows (with Power Grabs on):

    32 @ 40kg
    22 @ 40kg
    21 @ 40kg

    Note: SERIOUSLY BLOWING AFTER EACH SET... HAD TO LIE DOWN FOR AN HOUR AFTER THIS SESSION AS I THOUGHT I MIGHT PUKE!
    Last edited by macdaknife; 09-14-2013 at 12:49 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #615
    fat submariner
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    THURSDAY 12 SEPTEMBER

    Squat:

    3 x 20 @ 20kg - warmup / loosen up

    Squat (5/3/1 - C2, W1):

    5 @ 65kg
    5 @ 80kg
    3 @ 95kg
    5 @ 105kg
    5 @ 120kg - belt on
    6 @ 140kg - got pinned in the hole on the 7th rep!

    Standing OH BB Press (5/3/1 - C2, W1):

    5 @ 25kg
    5 @ 30kg
    3 @ 35kg
    5 @ 40kg
    5 @ 45kg
    8 @ 50kg

    Note: all strict.

    CGBP (5/3/1 - C2, W1):

    5 @ 30kg
    5 @ 35kg
    3 @ 45kg
    5 @ 50kg
    5@ 55kg
    13 @ 65kg

    BB Skulls (5/3/1 - C2, W1):

    5 @ 20kg
    5 @ 22.5kg
    3 @ 25kg
    5 @ 30kg
    5 @ 32.5kg
    7 @ 35kg

    Note: 4011 tempo from top

    Cable Crunches:

    5 @ 20 @ 90kg - cable machine at work

    strength and/or energy down this week and last.
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #616
    fat submariner
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    SATURDAY 14 SEPTEMBER

    Guillotine Bench Press:

    3 x 20 @ 20kg - warmup

    Guillotine Bench Press (5/3/1 - C2, W2):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    3 @ 70kg
    3 @ 85kg

    Standard Bench Press (5/3/1 - C2, W2):

    3 @ 95kg

    Note: thought I'd try something a bit different but used the numbers I would've used had I done normal bench... wasn't even going to attempt the last set on Guillotine!


    Seated BB Press (5/3/1 - C2, W2):

    5 @ 25kg
    5 @ 30kg
    3 @ 35kg
    3 @ 45kg
    3 @ 50kg
    7 @ 55kg - *PR?

    BW Dips:

    10 + 11 + 10 + 8

    Note: Dips felt good... might try weighted for the 1st time in a couple of years.
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #617
    Senior Member GazzyG's Avatar
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    Lots of great work going on in here, bud!!
    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

  18. #618
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Lots of great work going on in here, bud!!
    cheers bud!
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #619
    Senior Member tom183's Avatar
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    Nice session, mate.

  20. #620
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice session, mate.
    cheers Tom!
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  21. #621
    fat submariner
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    MONDAY 16 SEPTEMBER

    Squat:

    3 x 20 @ 20kg

    Squat (5/3/1 - C2, W2):

    5 @ 65kg
    5 @ 80kg
    3 @ 95kg
    3 @ 115kg
    3 @ 130kg - belt on
    4 @ 145kg

    SLDL (5/3/1 - C2, W2):

    5 @ 60kg
    5 @ 75kg
    3 @ 90kg
    3 @ 110kg
    3 @ 125kg
    9 @ 140kg

    Note: 1.5" deficit

    BB Lunges superset with Standing Calf Raises:

    3 x 10 @ 40kg + 12 @ 160kg
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #622
    fat submariner
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    Didn't manage anything for a week and a half after the last workout owing to a family emergency.

    spent that time sleeping (not very well) on a couch and not eating great too.

    THURSDAY 26 SEPTEMBER

    Deadlift:

    10 @ 70kg
    5 @ 120kg
    3 @ 170kg - belt on
    F @ 220kg (484lbs) - went to my knees!
    1 @ 200kg - EASY!
    3 @ 170kg

    Note: 220kg would've been a 10kg PR... I know I can do it!

    SLDL:

    10 @ 70kg
    10 @ 120kg
    1 @ 170kg
    1 @ 170kg
    5 @ 120kg

    Note: beltless

    Dorian Yates Rows:

    5 @ 70kg
    5 @ 90kg
    5 @ 85kg
    5 @ 80kg
    5 @ 80kg

    Note: 1 second hold at the top of each rep

    BB Fat Gripz Curls:

    30 @ 20kg - warmup

    Bent Over BB Fat Gripz Curls:

    5 @ 30kg - last 2 reps
    5 @ 27.5kg - last 2 reps
    5 @ 25kg - last rep
    4 @ 22.5kg - last rep
    5 @ 20kg

    Note: hold and squeeze at the top
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #623
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,436
    SATURDAY 28 SEPTEMBER

    Incline Bench:

    3 x 20 @ 20kg
    5 @ 40kg
    4 @ 50kg
    5 @ 60kg

    Paused Bench:

    5 @ 40kg
    5 @ 50kg
    5 @ 60kg
    5 @ 70kg
    5 @ 80kg
    5 @ 85kg

    Note: 2 second pause

    never tried paused bench before... must do more!

    Standing BB Press:

    10 @ 20kg
    5 @ 30kg
    5 @ 40kg
    4 @ 45kg
    4 @ 42.5kg
    4 @ 40kg

    Note: really struggled with these today (must've been the paused bench beforehand) but they were all strict

    CGBP:

    5 @ 40kg
    5 @ 50kg
    5 @ 60kg
    4 @ 70kg
    5 @ 65kg
    5 @ 62.5kg

    BB Skulls:

    10 @ 20kg
    10 @ 25kg
    8 @ 30kg
    5 @ 30kg
    5 @ 25kg - slow
    6 @ 20kg - slow

    Note: did all these sets with upper arms extended beyond vertical for the 1st time... definately felt it!
    Last edited by macdaknife; 10-04-2013 at 05:11 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #624
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,436
    MONDAY 30 SEPTEMBER

    Squat:

    2 x 10 @ 60kg
    5 @ 80kg
    5 @ 100kg
    3 @ 120kg - belt on
    3 @ 140kg
    1 @ 150kg - didn't feel smooth or deep... high enough for today!
    1 @ 140kg
    3 @ 120kg
    5 @ 100kg

    Leg Press:

    10 @ 100kg
    10 @ 150kg
    10 @ 180kg
    10 @ 200kg

    Note: all deep

    Leg Extensions:

    10 @ 70kg
    10 @ 75kg
    10 @ 80kg
    10 @ 75kg

    Note: 2 second hold and squeeze at the top of each rep

    Seated Leg Curl:

    10 @ 60kg
    10 @ 65kg
    10 @ 70kg
    10 @ 70kg

    Note: 1 second hold at full contraction

    Seated Calf Raises:

    10 @ 100kg - not full ROM
    10 @ 75kg
    10 @ 75kg
    10 @ 70kg
    10 @ 65kg

    Note: 1st time doing these seated in about 24 years... feels VERY different from doing them standing!
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #625
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,436
    FRIDAY 4 OCTOBER

    Rack Pulls:

    5 @ 70kg
    5 @ 90kg
    5 @ 100kg
    5 @ 110kg
    5 @ 120kg
    5 @ 140kg
    3 @ 150kg
    3 @ 160kg - belt on
    1 @ 190kg
    1 @ 210kg
    1 @ 230kg

    Note: did a lot at the lower weight as my lad was with me and it was his 1st ever time pulling... he weighs 60kg and managed 160kg!

    230kg is the most I can get on my bar in my garage (need to buy a couple more 25kg plates) and felt ok... definately had more in me! 220kg+ DL... I'm coming for you!!!

    Dorian Yates Rows:

    5 @ 40kg
    5 @ 50kg
    5 @ 60kg
    5 @ 70kg
    5 @ 80kg

    Note: 2 second hold at the top of each rep

    Bent Over BB Fat Gripz Curls:

    12 @ 20kg
    12 @ 22.5kg
    12 @ 25kg
    10 @ 25kg
    12 @ 22.5kg

    Note: 1240 tempo (from bottom)
    Age: 41 - Height: 5'10" - Weight: 195lb (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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