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Thread: Mac's Journal

  1. #1001
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    Killer bis bro!
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  2. #1002
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    Quote Originally Posted by killxswitch View Post
    Lots of back work here, those lats have to be flaring.
    Quote Originally Posted by ljosaitis View Post
    Killer bis bro!
    Cheers fellas... need to work on these 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

  3. #1003
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    MONDAY 19 MAY

    Klokov Press:

    3 10 @ 20kg
    10 @ 30kg
    5 @ 40kg
    2 @ 50kg

    Note: saw these on Tom's journal and thought I'd give them a try.

    really felt them on the front of my delts, but was worried about missing my traps and landing on my neck when dropping the weight down.

    never done much BTN stuff and, to be honest, I don't think it's for me.

    Military Press:

    5 @ 50kg
    F @ 60kg -

    Push Press:

    5 @ 60kg
    5 @ 65kg
    5 @ 70kg

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    3 @ 80kg - speed still good... was slowing at this weight
    2 @ 100kg - still wanted a triple!

    -- raised the safety bars 1 notch (1.5"-2" above my chest) --

    Bottom Position Dead Bench:

    1 @ 100kg
    F @ 102.5kg
    F @ 100kg -
    3 @ 90kg - failed on the 4th
    3 @ 90kg

    -- safety bars back down 1 notch --

    Wide Grip Paused Bench:

    10 @ 60kg
    5 @ 70kg
    5 @ 72.5kg
    5 @ 72.5kg

    Note: 1 second pause on chest

    JM Press:

    7 @ 40kg
    6 @ 40kg
    5 @ 40kg
    5 @ 40kg

    Note: 41X1 tempo

    was thinking about moving up in weight on these about 2 weeks ago but struggling a bit now

    Tricep Cable Pushdowns:

    10 @ 30kg
    10 @ 40kg
    10 @ 45kg
    7+2 @ 50kg - grip

    Note: X130 tempo with reverse grip
    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. #1004
    Senior Member tom183's Avatar
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    Huge pressing session.

  5. #1005
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    Quote Originally Posted by tom183 View Post
    Huge pressing session.
    Yeah, really busy at work so I've been lazy in getting my arse to the gym recently... feel the need to really push myself. Unfortunately, I may have caused myself a mischief this evening with that attitude!
    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. #1006
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    TUESDAY 20 MAY

    Goblet Squat Hip Rotations:

    3 x 10 figures of 8

    (& other hip mobility stuff)

    DL (1.5" deficit):

    5 @ 70kg
    5 @ 120kg
    3 @ 160kg - chalk
    1 @ 200kg - !

    Note: all felt good and strong this evening. was going for a triple at 200kg before I was going to put my belt on and pull a couple of heavier singles. 1st rep flew up and I'm not sure what happened on the 2nd... I lost focus and, I think I let some pressure out at the start of the pull, felt a twinge in my lower back so I immediately dropped the weight! I'm a f**king idiot and it's all my fault for letting my mind wander and think about work instead of focusing on the lift!

    that was it for deads tonight... hopefully not caused myself a serious problem!

    Seated Rows:

    10 @ 50kg
    10 @ 55kg
    10 @ 60kg
    10 @ 65kg
    10 @ 55kg

    Note: X140 tempo

    DONE! long soak in a radox bath.
    Last edited by macdaknife; 05-20-2014 at 02:50 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

  7. #1007
    Paul killxswitch's Avatar
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    Bummer about your back, take it easy there. What is a radox bath?

  8. #1008
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    Quote Originally Posted by killxswitch View Post
    Bummer about your back, take it easy there. What is a radox bath?
    It was just a hot bath with Radox muscle soak (bubble bath)

    On a happy note... just got back from a session with a chiropractor and it's just a strain! Phew!

    Feels 100% better now after just having it massaged. Going for another session with the chiropractor 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

  9. #1009
    Senior Member tom183's Avatar
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    Glad to hear the back problem was nothing serious.

  10. #1010
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    It was just a hot bath with Radox muscle soak (bubble bath)

    On a happy note... just got back from a session with a chiropractor and it's just a strain! Phew!

    Feels 100% better now after just having it massaged. Going for another session with the chiropractor tomorrow.
    Good to hear 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. #1011
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    Quote Originally Posted by tom183 View Post
    Glad to hear the back problem was nothing serious.
    Quote Originally Posted by Kong View Post
    Good to hear mate!
    Thanks fellas... need to concentrate in future!
    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. #1012
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    SATURDAY 24 MAY

    DB Press:

    3 20 @ 10kg

    BW Bench Dips:

    10
    15
    20

    Bar Dips:

    10 (BW)
    10 (+10kg)
    10 (+15kg)
    10 (+20kg)
    8 (+20kg)

    JM Press:

    8 @ 40kg
    6 @ 40kg
    5 @ 40kg
    6 @ 40kg

    Note: 41X0 tempo

    Standing OH EZ Bar Tricep Extensions:

    10 @ 30kg
    10 @ 35kg
    10 @ 40kg
    10 @ 40kg

    Bar Dips:

    15 (+10kg)
    9 (and a half) (+15kg)
    12 (+10kg)

    Note: TAKE THAT TRICEPS!!!

    Ab Wheel Rollouts:

    10
    10
    10
    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. #1013
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    TUESDAY 27 MAY

    BB BORs:

    3 x 10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg - slowing
    5 @ 90kg - slow (no chalk or straps)
    5 @ 90kg
    5 @ 90kg

    Hypers:

    10 @ 10kg
    3 10 @ 20kg

    Note : 1 second hold at the top

    lower back felt fine

    Seated Machine Rows:

    10 @ 50kg
    2 10 @ 60kg

    Note: X130 tempo

    Chest Supported Incline Prone Flyes:

    3 10 @ 6kg

    Note: 1 second hold at the top

    Seated DB Shrugs:

    3 x 20 @ 26kg

    Note: 1 second hold at the top

    BB Curls:

    30 @ 20kg - fast
    6 @ 30kg
    7 @ 27.5kg
    6 @ 25kg
    7 @ 22.5kg

    Note: X140 tempo on work sets

    WEAK!*

    Seated Hammer Curls:

    7 @ 12kg
    8 @ 10kg
    7 @ 10kg

    Note: X140 tempo

    DB Concentration Curls:

    8 @ 10kg
    8 @ 10kg - cheat on last rep on left arm
    8 @ 10kg - last rep on left arm was a negative only

    Note: X130 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

  14. #1014
    Senior Member tom183's Avatar
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    Nice BO Rows. You prefer an underhand or overhand grip with those?

  15. #1015
    Paul killxswitch's Avatar
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    Heavy row day for sure.

  16. #1016
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    Heavy row day for sure.
    Yeah... back needed a bit of a beasting Kills!

    Quote Originally Posted by tom183 View Post
    Nice BO Rows. You prefer an underhand or overhand grip with those?
    Cheers Tom.

    I always do proper BORs with an overhand grip. I use underhand when do DY Rows obviously.
    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. #1017
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    THURSDAY 29 MAY

    Wide Grip Bench:

    3 x 20 @ 20kg
    5 @ 60kg
    5 @ 80kg
    5 @ 90kg
    2 @ 100kg - still struggling to get back to a triple at 100kg

    Bottom Position Dead Bench (pinkies on rings):

    F @ 100kg - couldn't get under the bar

    -- move safety bars up 1 notch (1.5" above arched chest) --

    3 1 @ 100kg - 3 quick singles
    F @ 102.5kg - didn't even budge!
    1 @ 102.5kg - struggle!
    1 @ 100kg - struggle!
    3 1 @ 90kg - 3 quick singles again

    Note: I think the failure to even budge the 1st attempt at 102.5kg was down to me not setting up properly

    -- safety bars back down 1 notch --

    CGBP (pinkies on smooth):

    5 @ 80kg
    3 @ 82.5kg
    5 @ 80kg - last rep a bit of a fight
    4 @ 80kg

    DB Flyes superset with DB Bench:

    10 @ 10kg & 10 @ 20kg
    10 @ 10kg & 10 @ 24kg
    10 @ 10kg & 10 @ 26kg
    10 @ 10kg & 7+3 @ 26kg

    Note: flyes done with arms lowered back till elbows parallel with ears then held at full stretch for 1 second, presses were supinated with a 1 second squeeze at full contraction

    JM Press:

    10 @ 40kg
    7 @ 40kg
    6 @ 40kg
    5 @ 40kg

    Note: 41X0 tempo

    No Lockout BW Dips:

    13 + 8 + 8 + 7
    Last edited by macdaknife; 05-29-2014 at 05:26 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

  18. #1018
    Who me? Chubrock's Avatar
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    Nice pressing session!

    Fuck, fight, or hold the light.

  19. #1019
    Paul killxswitch's Avatar
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    Really strong pressing in here, you did a lot of work. Pressing up from a dead stop is hard.

  20. #1020
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    what is this, summer break?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  21. #1021
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Nice pressing session!
    thanks Chub. and thanks for stopping by.

    Quote Originally Posted by killxswitch View Post
    Really strong pressing in here, you did a lot of work. Pressing up from a dead stop is hard.
    thanks Kills. I do enjoy the dead press to be honest.

    Quote Originally Posted by ljosaitis View Post
    what is this, summer break?
    kinda... I'm in the navy and had to go to sea for a month. should still be at sea now but got in for 36 hours to fix a defect. should be finished at the weekend and will start training again next 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

  22. #1022
    Paul killxswitch's Avatar
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    I suppose being deployed is a reasonable excuse.

  23. #1023
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    I suppose being deployed is a reasonable excuse.
    I wasn't actually deployed, I was on a course. Finished now and just got home... knackered! I put on a pair of jeans and a t-shirt that I was bursting out of and they're both hanging off me... just weighed myself and I've lost 11lbs in 5 weeks!
    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. #1024
    fat submariner
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    THURSDAY 3 JULY

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg - last couple slow (not on purpose)!
    10 @ 75kg - no speed at all!
    5 @ 80kg
    4 @ 82.5kg

    Note: 1st workout in 5 weeks and I felt it!

    All reps touch & go with middle fingers on rings.

    Wide Grip Bench:

    5 @ 60kg
    5 @ 65kg
    5 @ 70kg

    Note: 2 second pause on chest on each rep.

    Bench Dips:

    3 10

    Note: fast. BW only. Feet at same height as hands.

    Upright Dips:

    10 @ BW
    9 +10kg
    9 +7.5kg
    10 +5kg

    Skullcrushers:

    3 15 @ 20kg

    Note: 30X1 tempo.

    Pullover style with upper arms extended at about 45 degrees.
    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. #1025
    fat submariner
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    FRIDAY 4 JULY

    DY Rows:

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

    Note: X120 tempo

    DB Rows:

    3 10 @ 20kg

    Note: X120 tempo

    Chest Supported Incline DB Flyes:

    3 10 @ 5kg

    Note: X211 tempo

    DB Shrugs:

    3 20 @ 20kg

    Note: 2 second hold at the top

    BB Fat Gripz Curls:

    23+5+2 @ 20kg

    Note: couldn't even manage my normal warmup set of 30 with just the bar!

    Incline DB Curls:

    4+2+2 @ 10kg - !
    5+3 @ 7.5kg - !
    8 @ 5kg
    5+3 @ 5kg - !
    4+4 @ 5kg - !

    Note: X131 tempo

    minimal rest between sets

    feel disgustingly weak!

    to all the WBBers in the States... have a great 4th of July!
    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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