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Thread: Mac's Journal

  1. #1051
    Who me? Chubrock's Avatar
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    Get that bench ironed out brother. Good work even still.

    Fuck, fight, or hold the light.

  2. #1052
    Paul killxswitch's Avatar
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    Solid work, don't stress too much on the failed rep on bench.

    Question on the cable shrugs, just because I've never thought about using cables for shrugs. Do you have to set up pulleys specifically for shrugs? I wouldn't thing those would work unless the pulley was right below your hands.

  3. #1053
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Get that bench ironed out brother. Good work even still.
    Quote Originally Posted by killxswitch View Post
    Solid work, don't stress too much on the failed rep on bench.

    Question on the cable shrugs, just because I've never thought about using cables for shrugs. Do you have to set up pulleys specifically for shrugs? I wouldn't thing those would work unless the pulley was right below your hands.
    thanks fellas... I appreciate the support!

    not really sure what went wrong with that failed rep... I think it was just 1 of those evenings when everything feels heavy!

    on the cable shrugs Kills, a friend posted a vid on Facebook with 1 of his BB'ing mates shrugging on a machine and I thought it looked much more comfortable than dragging heavy DBs up the sides of my thighs or a BB across my bollocks!

    I didn't have a similar machine available at the gym I was using so I tried it with the double cable machine... I set the pulleys as low as they would go and stood on a 10kg bumper plate which meant the handles were right below my hands which were out to my sides with my arms about 15 degress out from my body. I've done shrugs in a trap bar once before and this was much the same position... much more comfortable!
    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. #1054
    Senior Member tom183's Avatar
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    I think it was just 1 of those evenings when everything feels heavy!
    Happens to all of us. Solid work nonetheless.

  5. #1055
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Happens to all of us. Solid work nonetheless.
    yeah, I know Tom, that's why I'm not worried about it mate.

    was gonna pull last night but, after leaving work at 7pm (again!) I was dog tired, so had dinner and went to bed at 9pm... probably a bit run down which obviously wouldn't have helped on the bench.
    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. #1056
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    SATURDAY 26 JULY

    Goblet Squat Hip Rotations (& other hip mobility stuff):

    3 10 figures of 8

    Deadlift:

    10 @ 70kg
    5 @ 120kg
    3 @ 160kg
    1 @ 190kg - belt on - felt heavy!
    1 @ 180kg
    5 @ 160kg
    20 @ 120kg - need the volume!

    Note: still not 100% so didn't even attempt anything over 190kg.

    Had to sit down after that last set!!!

    BB Curls:

    30 @ 20kg

    DB Hammer Curls:

    3 8 @ 15kg

    Note: X130 tempo

    Incline DB Curls:

    8 @ 10kg
    8 @ 7.5kg
    8 @ 5kg

    Note: X141 tempo with a squeeze of the triceps at the bottom of each rep except the last rep of each set which was a 30 second squeeze before immediately picking up the next weight
    Last edited by macdaknife; 07-26-2014 at 12:01 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. #1057
    Who me? Chubrock's Avatar
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    Strong pulling bud!

    Fuck, fight, or hold the light.

  8. #1058
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Strong pulling bud!
    Cheers Chub!
    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. #1059
    fat submariner
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    SUNDAY 27 JULY

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    3 @ 100kg - equal 3RM - take that 100kg!
    F @ 110kg - got it halfway back up
    -- add reverse No.2 Super Mini Red Bands --
    3 3 @ 110kg

    Note: touch and go with middle fingers on rings

    Wide Grip Bench:

    3 10 @ 60kg

    Note: 2 second pause on chest

    BW Bench Dips:

    3 15

    Note: fast with feet at same height as hands

    Weighted Upright Dips:

    10 +10kg
    9 +15kg
    8 +10kg

    Note: DONE!
    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. #1060
    fat submariner
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    MONDAY 28 JULY

    Seated Calf Raises superset with Seated Leg Curls:

    4 10 @ 60 & 4 x 10 @ 60kg

    Note: wanted to do these after squats but got to the gym late and had to do these before the gym shut (the gym's got a manned and an unmanned part)

    Close Stance Squats:

    3 20 @ 20kg
    15 @ 60kg
    12 @ 100kg
    9 @ 100kg - failed on the 10th rep
    7 @ 100kg - failed on the 8th rep

    Note: feet about 9" apart and as ATG as I can manage close stance

    warmup sets fast, work sets slow on the negative and a 1 second squeeze of the quads at the top

    haven't done this in AGES and I'd forgotten how brutal and nauseating these are!!! last time I did these I think I managed around 15 / 12 / 10, so reasonably happy with this session

    good workout, but royally fucked this up as I bumped into 2 Chiefs as I was limping back to the Officers' mess and they bought me a beer... which turned into 4! I then bought them 2 beers back; so my PWO nutrition was 6 pints of Guinness!!! 😯

    my weight is climbing again though 😀
    Last edited by macdaknife; 07-28-2014 at 05:49 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

  11. #1061
    Who me? Chubrock's Avatar
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    6 pints of Guiness...fuck that. But congrats on proper PWO nutrition haha.

    Fuck, fight, or hold the light.

  12. #1062
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    6 pints of Guiness...fuck that. But congrats on proper PWO nutrition haha.
    Hahaha! Must do better! 😕
    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. #1063
    fat submariner
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    TUESDAY 29 JULY

    Seated Machine Rows:

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

    Note: fast, 1/2 second hold at the top

    Dorian Yates Rows:

    10 @ 70kg
    2 10 @ 80kg

    Note: 1 second hold at the top

    Kroc Rows:

    35 @ 40kg
    33 @ 40kg
    30 @ 40kg

    Note: did left side first then matched reps on right side

    haven't done these in a little while and they had me blowing out of my arse!

    Standing Cable Shrugs:

    3 20 @ 75kg - each hand

    Note: 2 second hold at the top

    BB Curls:

    30 @ 20kg

    Incline DB Curls:

    8 @ 10kg
    3+2+2+1 @ 8kg - !!!
    4+4 @ 6kg

    Note: X141 tempo with a squeeze of the triceps at the bottom of each rep except the last rep of each set which was a 30 second squeeze before immediately picking up the next weight
    Last edited by macdaknife; 07-29-2014 at 01:45 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

  14. #1064
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cracking stuff mate. Some great Squats other session too!
    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. #1065
    fat submariner
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    Quote Originally Posted by Kong View Post
    Cracking stuff mate. Some great Squats other session too!
    Cheers Jamie. Still finding it a bit of a struggle getting back into it but the weight is coming back on and I'm enjoying training at the moment... just want to get my squat and pull back!
    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. #1066
    fat submariner
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    WEDNESDAY 30 JULY

    Military Press:

    3 10 @ 20kg
    10 @ 30kg
    5 @ 40kg
    5 @ 45kg
    5 @ 47.5kg
    4 @ 50kg

    Push Press:

    5 @ 50kg
    5 @ 55kg
    5 @ 60kg

    Wide Grip Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    9 @ 70kg

    Note: thumbs on rings

    work sets done with a 1 second pause on chest

    EZ Bar Skullcrushers:

    15 @ 30kg
    10 @ 30kg
    8 @ 30kg
    7 @ 30kg

    Note: 40X1 tempo with upper arms extended in pullover style

    Kneeling Cable Crunches:

    20 @ 80kg
    20 @ 85kg
    10+10 @ 90kg

    Note: forehead to the floor and hold for 1 second... well, managed the hold for the 1st set, the first half of the 2nd set and about 5 reps of the 3rd set!

    not sure about the weight rating on this cable machine as I weigh about 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

  17. #1067
    Who me? Chubrock's Avatar
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    Strong upper work bud!

    Fuck, fight, or hold the light.

  18. #1068
    Paul killxswitch's Avatar
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    Lots of strong push work here mac. Crunches sound tough.

  19. #1069
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Strong upper work bud!
    Quote Originally Posted by killxswitch View Post
    Lots of strong push work here mac. Crunches sound tough.
    Thanks fellas!

    Yeah... those crunches HURT!
    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

  20. #1070
    fat submariner
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    THURSDAY 31 JULY

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 3 10 figures of 8

    (& other hip mobility stuff)

    Low Bar Squats:

    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 80kg - last 3 reps slowing
    5 @ 100kg - slow but smooth
    5 @ 120kg - slower but still smooth
    3 @ 140kg - belt & wrist supports on
    F @ 145kg - pinned in the hole!
    10 @ 100kg - belt off

    Note: wide stance and, apart from the 1st rep at 140kg, all ATG

    better than last week... haven't weighed myself this week but definitely feel stronger

    felt a twinge in my left bicep when I dumped the 145kg... must watch that

    had intended to do RDLs and maybe lunges but this workout slowed right down after 100kg and I stopped here at 1 hour exactly
    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. #1071
    Senior Member tom183's Avatar
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    Nice squats, mate.

  22. #1072
    Who me? Chubrock's Avatar
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    Great squatting!

    Fuck, fight, or hold the light.

  23. #1073
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice squats, mate.
    Quote Originally Posted by Chubrock View Post
    Great squatting!
    Thanks fellas!
    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. #1074
    Paul killxswitch's Avatar
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    Bummer about 145 but still a strong session.

  25. #1075
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    Bummer about 145 but still a strong session.
    Thanks Kills!
    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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