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Thread: Mac's Journal

  1. #876
    fat submariner
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    FRIDAY 28 FEBRUARY

    Goblet Squat Hip Rotations superset with Deadlifts:

    3 10 figures of 8 & 5 @ 70kg

    Deadlift:

    3 @ 120kg
    1 @ 150kg
    1 @ 180kg - chalk
    1 @ 205kg - belt on
    F @ 230kg - GRRRR!!!
    F @ 230kg - FUCK!!!

    Note: went to just below my knees!

    Reverse Green Band Deadlift:

    2 x 1 @ 230kg - 2" deficit

    Note: I CAN LIFT 230KG! I CAN LIFT 230KG! I CAN LIFT 230KG! I CAN LIFT 230KG! I CAN LIFT 230KG!I CAN LIFT 230KG!

    BB Curls:

    30 @ 20kg

    EZ Bar Spider Curls:

    4 x 8 @ 20kg - ROM on last 2 reps crap!

    Note: X140 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

  2. #877
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good session bud, youll nail 230 soon if you already pulled it to your knees. How do you like the Spider Curls?
    Last edited by Kong; 02-28-2014 at 06:24 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  3. #878
    Senior Member tom183's Avatar
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    youll nail 230 soon if you pulled it to your knees.
    Agreed. Solid session.

  4. #879
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    Quote Originally Posted by Kong View Post
    Good session bud, youll nail 230 soon if you already pulled it to your knees. How do you like the Spider Curls?
    Cheers Jamie. I've felt almost there for about a month...it'll come soon!

    Spider Curls are good... hard going, but good!

    Quote Originally Posted by tom183 View Post
    Agreed. Solid session.
    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

  5. #880
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    TUESDAY 4 MARCH

    Military Press:

    2 10 @ 20kg

    Military Press (5/3/1 - C5, W1):

    5 @ 27.5kg
    5 @ 32.5kg
    3 @ 40kg
    5 @ 45kg
    5 @ 50kg
    2 @ 57.5kg - 2 + 6 Push Press

    Bench:

    3 20 @ 20kg

    Bench (5/3/1 - C5, W1):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 65kg
    5 @ 75kg
    5 @ 85kg - weak!

    CGBP (5/3/1 - C5, W1):

    5 @ 35kg
    5 @ 42.5kg
    3 @ 52.5kg
    5 @ 55kg
    5 @ 65kg
    8 @ 72.5kg

    EZ Bar Skulls:

    13 @ 30kg
    7 @ 35kg
    7 @ 32.5kg
    7 @ 30kg

    Note: 30X1 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

  6. #881
    Senior Member tom183's Avatar
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    Really hammering the shoulders and tris there, man.

  7. #882
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Really hammering the shoulders and tris there, man.
    Yeah... need to get them much stronger than they currently are!
    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

  8. #883
    fat submariner
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    So I was planning on squatting Wednesday but woke up that morning with a tightness on the outside of my left hip/glute. Not sure what it was or what caused it but, as I hadn't squatted for over a week, I just thought I'd slept in an awkward position and put a little bit of stress on the joint (I was dog tired!).

    I then got in the car for the 7 hour drive home and, by the time I arrived, I was straining to stand up. The discomfort got steadily worse throughout the day until I was really struggling with walking up and down the stairs.

    I thought then that I must have trapped a nerve.

    I spent all day yesterday limping around and not picking my daughters up... my wife even had to take my left shoe off for me as I couldn't reach the laces. This morning... it's gone!

    I'm going to have a workout in a couple of hours but I'll give it at least another day before I think about squatting... back it is then.

    Anyone else experienced something like this?
    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. #884
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    FRIDAY 7 MARCH

    Wide Grip BW Pullups:

    5 + 4 + 4 + 4

    Note: rubbish! poor ROM at the top end!

    Chest Supported Incline DB Rows:

    12 @ 15kg
    12 @ 20kg
    12 @ 20kg
    10 @ 20kg

    Note: each rep was done by firat pulling the shoulder blades together then with X140 tempo.

    Wide Grip BORs:

    10 @ 60kg
    10 @ 62.5kg - grip!
    10 @ 65kg - Power Grabs on
    10 @ 67.5kg

    Note: X130 tempo

    BW Chinups:

    8 + 5 + 4

    Note: X130 tempo

    didn't get my chin over the bar on the last rep of each set

    Hyperextensions:

    20 +10kg
    20 +15kg
    20 +20kg

    Note: X130

    horrible lower back pump!
    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. #885
    Crikey, its a 30 foot ape! Kong's Avatar
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    Great back session mate!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  11. #886
    Senior Member tom183's Avatar
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    Strong back workout.

  12. #887
    fat submariner
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    Quote Originally Posted by Kong View Post
    Great back session mate!
    Quote Originally Posted by tom183 View Post
    Strong back workout.
    Thanks guys.

    On a negative note... woke up in the middle of the night with the tightness/discomfort back in my left glute/hip... no squatting today!
    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. #888
    fat submariner
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    Update:

    So, after limping around all weekend (and even having to get my wife to put my left sock on for me) I went to the medical centre this morning and have been diagnosed with hip bursitis... inflammation of the small sack of fluid between the tendon and the bone.

    Not sure what caused it but I'm on ice packs and anti-inflammatories... no squatting or pulling for another week!
    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

  14. #889
    Crikey, its a 30 foot ape! Kong's Avatar
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    Hope your healed up soon brother. Meanwhile it gives me a bit of time to catch up with your Squat and Deadlift numbers haha.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  15. #890
    fat submariner
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    Quote Originally Posted by Kong View Post
    Hope your healed up soon brother. Meanwhile it gives me a bit of time to catch up with your Squat and Deadlift numbers haha.
    Cheers Jamie. I'd better put the time to good use and get working on my bench and overhead press to try to catch up with you!
    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. #891
    fat submariner
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    TUESDAY 11 MARCH

    Extra Wide Grip Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    3 5 @ 70kg
    8 @ 60kg

    Note: did these guillotine press style with a 1 second pause at the bottom

    Comp Grip Bench:

    8 @ 60kg
    7 @ 70kg
    3 @ 80kg
    8 @ 60kg

    Note: 32X1 tempo

    CGBP:

    3 @ 60kg - too much!
    6 @ 55kg
    7 @ 52.5kg
    8 @ 50kg

    Note: 42X1 tempo

    BB Skulls:

    9 @ 30kg
    7 @ 30kg
    7 @ 27.5kg
    8 @ 25kg

    Note: 40X1 tempo

    hands about 8" apart. arms extended about 45 degrees in pullover style

    DB Flyes:

    4 x 10 @ 10kg

    Note: 41X0 tempo

    arms straight and lowered until elbows were parallel with my ears

    5/3/1 Cycle 5 Week 1 will end up being about 3 weeks long because of my hip so I did something different... it was hard going despite being relatively light but I really enjoyed this session!
    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. #892
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    WEDNESDAY 12 MARCH

    Wide Grip BW Pullups:

    6 + 4 (& 2 negatives) + 4 (& 2 negatives) + 3 (& 3 negatives)

    Wide Grip BORs:

    10 @ 65kg
    10 @ 67.5kg
    10 @ 70kg
    10 @ 72.5kg

    Note: X130 tempo

    BW Chinups:

    7 (& 3 negatives) + 5 (& 5 negatives) + 5 (& 5 negatives)

    Note: X130 tempo

    Chest Supported Incline DB Rows:

    2 10 @ 20kg - ROM on last 2 reps
    2 10 @ 15kg

    Note: shoulder blades pulled together then X140 tempo

    Hyperextensions:

    20 @ 15kg
    20 @ 20kg
    20 @ 25kg - ouch!

    Note: X130 tempo

    LOWER BACK PUMP!!!
    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. #893
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good back session there man!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  19. #894
    Senior Member tom183's Avatar
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    Nice work, man.

  20. #895
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice work, man.
    Quote Originally Posted by Kong View Post
    Good back session there man!
    Cheers fellas. Need to improve upper body strength drastically!
    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

  21. #896
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    THURSDAY 13 MARCH

    DB Lateral Raises:

    3 21 @ 7.5kg

    Note: 7 straight / 7 pronated / 7 supinated

    DB Front Raises:

    2 10 @ 10kg
    2 10 @ 15kg

    Note: 1st 2 sets done with a lateral side bend towards the shoulder being moved and a neutral grip. saw them done like this in an old video on YouTube (very old video) and wanted to see what difference they made, if any... none that I could make out. if anyone can shed some light on the matter then I'm all ears.

    last 2 sets done with a slight bend forward at the waist and an overhand grip.

    Single Arm DB Press:

    10 @ 15kg
    10 @ 20kg
    7 @ 20kg
    2 10 @ 15kg - X040 tempo

    Note: need to get some 17.5kg DBs!

    Arnold Press:

    6 @ 15kg - weak!
    3 12 @ 10kg

    Note: X041 tempo

    need to get some 12.5kg DBs too!

    Standing DB Curls:

    30 @ 10kg

    DB Hammer Curls:

    4 @ 20kg - Pfft! used to be able to do this weight!
    9 @ 15kg
    12 @ 10kg - left elbow moving out on last 2 reps
    10 @ 10kg

    Note: X130 tempo

    DB Concentration Curls:

    12 @ 10kg
    10 @ 10kg
    2 10 @ 7.5kg

    Note: X140 tempo

    did weaker left arm first then matched with right arm

    it's a gloriously sunny spring afternoon so I took the DBs out of the garage for an al fresco workout in the garden... lovely!
    Last edited by macdaknife; 03-14-2014 at 06:23 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

  22. #897
    fat submariner
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    FRIDAY 14 MARCH

    Hanging Alternate Leg Raises:

    20 & 20 & 15+5

    Ab Wheel Rollouts:

    10 & 10 & 10

    Note: never managed to do 10 with chest to the floor before!
    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. #898
    Senior Member tom183's Avatar
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    Nice work with the rollouts. You do those from a standing or kneeling start?

  24. #899
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice work with the rollouts. You do those from a standing or kneeling start?
    Kneeling Tom... NO WAY that I could get my old ass back up from a standing start!
    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. #900
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    MONDAY 17 MARCH

    Squats superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 3 10 figures of 8

    Low Bar Squats:

    5 @ 50kg
    5 @ 70kg
    5 @ 100kg - felt heavy!
    2 5 @ 120kg - real struggle... too heavy!
    3 5 @ 100kg

    Note: first time squatting for 3 weeks since I developed hip bursitis... gutted as I was making good progress before.

    never even got to parallel nevermind below on the 2nd set at 120kg.

    hams tight!

    BB Curls:

    30 @ 20kg

    DB Hammer Curls:

    6 @ 15kg - weak!
    12 @ 10kg
    10 @ 10kg
    10 @ 10kg

    Note: X130 tempo for first set then X140.

    done with elbow and upper arm against the upright support of my power rack.

    DB Concentration Curls:

    15 @ 10kg
    10 @ 10kg
    10 @ 10kg
    7 @ 10kg

    Note: X140 tempo

    for all DB work I do weaker left arm first then match with right arm.
    Last edited by macdaknife; 03-17-2014 at 09:40 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

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