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Thread: Mac's Journal

  1. #1076
    fat submariner
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    TUESDAY 5 AUGUST

    Goblet Squat Hip Rotations:

    3 10 figures of 8 (& other hip mobility stuff)

    Deadlift:

    10 @ 70kg
    10 @ 120kg
    5 @ 160kg - chalk
    3 @ 190kg - belt on - coulda managed another couple
    1 @ 210kg - smooth... but not easy!
    F @ 220kg - moved a couple of inches
    -- add doubled reverse No.3 Small Blue Bands - -
    1 @ 220kg - 2nd rep went to mid shin
    -- remove bands --
    20 @ 120kg - without belt

    Note: thought I had more in the tank today... the triple at 190kg was easy and I didn't feel tired after the single at 210kg. In fact, the only time I felt tired pulling today was after that 20 rep set at 120kg!

    BB Curls:

    30 @ 20kg

    Seated DB Hammer Curls:

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

    Note: X140 tempo

    Incline DB Curls:

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

    Note: X131 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

    1st workout for 5 days as I didn't finish work till 6pm on Friday evening, then I had a 3 hour drive home. Saturday we had friends round for dinner so I ate and drank too much! Sunday I woke up with a sore back... must've slept funny. Then yesterday we had a family day out. Lower back still felt tender last night but is ok now.

    weight is up another 2lbs this 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

  2. #1077
    fat submariner
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    WEDNESDAY 6 AUGUST

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    5 @ 60kg
    F @ 110kg - thought I had it!
    F @ 110kg - tried again. .. stalled two thirds of the way up!
    -- add reverse No.3 Small Blue Bands --
    4 @ 110kg - failed half way up on the 5th rep
    3 @ 110kg - failed on 4th
    3 @ 110kg - didn't even attempt a 4th

    Note: touch and go with middle fingers on rings

    Wide Grip Bench:

    5 @ 70kg
    5 @ 75kg
    5 @ 77.5kg

    Note: 2 second pause on chest

    DB Flyes:

    10 @ 7.5kg
    10 @ 7.5kg
    10 @ 10kg

    Note: 31X0 tempo

    straight arms extended at about 45 degrees so that elbows are parallel with ears at the bottom

    DB Bench:

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

    Note: X130 tempo

    reps supinated for a squeeze at the top

    BW Bench Dips:

    15
    15
    15

    Note: fast with feet at same height as hands

    JM Press:

    6 @ 40kg
    6 @ 40kg
    6 @ 40kg
    4 @ 40kg

    Note: 41X1 tempo

    was going to do weighted bar dips but triceps fried!

    had my PWO shake then went for a run... my girls wanted to go out on their bikes so I ran 10 minutes to the park and 10 minutes back home
    Last edited by macdaknife; 08-06-2014 at 11:36 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

  3. #1078
    Who me? Chubrock's Avatar
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    I hate tempo work...nice job bud!!!

    Fuck, fight, or hold the light.

  4. #1079
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    I hate tempo work...nice job bud!!!
    Thanks Chub! That incline curl finisher in particular is a killer!
    Last edited by macdaknife; 08-13-2014 at 05:57 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

  5. #1080
    fat submariner
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    Travelling with the kids this past week so haven't managed to get into the gym at all!
    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. #1081
    fat submariner
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    SATURDAY 16 AUGUST

    10 days since my last workout! Drove to Scotland to visit family, stopping off in London for a day and a night, and at a theme park for another night on the way up, then, after 4 nights in Glasgow drove home via another theme park for 3 days and 2 nights... got home nearly 3 hours ago and was itching to get into my garage!

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    3 @ 100kg
    3 @ 100kg
    3 @ 100kg - last rep a bit of a fight!
    1 @ 100kg
    -- add reverse No.2 Super Mini red bands --
    3 @ 100kg
    3 @ 105kg
    3 @ 110kg
    1 @ 115kg
    -- remove bands --
    25 @ 60kg - !

    Note: all touch and go with middle fingers on rings

    JM Press:

    6 @ 40kg
    6 @ 40kg
    6 @ 40kg
    6 @ 40kg - last rep a bit sloppy!

    Note: 41X1 tempo with 60 seconds between sets

    1st time that I've managed all 4 sets at 40kg for a while... maybe the layoff did me good!
    Last edited by macdaknife; 08-17-2014 at 04:51 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

  7. #1082
    Senior Member tom183's Avatar
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    Nice high rep finisher on the bench there, man.

  8. #1083
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice high rep finisher on the bench there, man.
    Thanks Tom! A couple of old shipmates used to do 50 @ 50kg... might see what I can work up 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

  9. #1084
    fat submariner
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    SUNDAY 17 AUGUST

    DY Rows:

    20 @ 40kg
    10 @ 70kg
    10 @ 80kg
    10 @ 90kg
    10 @ 90kg
    10 @ 90kg
    20 @ 70kg

    Note: 1 second hold at the top of each rep

    Shrugs (with plates):

    3 20 @ 25kg (each hand)

    Note: 2 second hold at the top of each rep

    Chest Supported Prone DB Flyes:

    3 10 @ 5kg

    Note: 1 second hold at the top of each rep

    BB Curls:

    30 @ 20kg

    DB Hammer Curls:

    10 @ 15kg
    7+3 @ 15kg - !
    7+3 @ 15kg

    Note: X130 tempo

    Incline DB Curls:

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

    Note: X131 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; 08-18-2014 at 09:17 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

  10. #1085
    fat submariner
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    MONDAY 18 AUGUST

    Wide Stance Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 3 10 figures of 8

    (& other hip mobility stuff)

    Close Stance Squats:

    10 @ 60kg
    10 @ 100kg
    10 @ 120kg - shoulda got a couple more but couldn't breathe!
    8 @ 120kg - ^^same^^
    8 @ 120kg - couldn't have got another one here!

    Note: work sets done slow with a good squeeze of the quads at the top

    RDLs:

    3 10 @ 120kg

    Standing Calf Raises:

    3 15 @ 150kg
    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. #1086
    Who me? Chubrock's Avatar
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    Nice squatting killer!

    Fuck, fight, or hold the light.

  12. #1087
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Nice squatting killer!
    thanks Chub! and yeah... I was ruined after that! 1st leg workout in nearly 3 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

  13. #1088
    fat submariner
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    TUESDAY 19 AUGUST

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    2 @ 100kg - bit of a struggle
    2 @ 100kg - brought hands in a bit
    2 @ 100kg - hands in a bit more
    23 @ 60kg

    Note: all touch and go

    still feeling Saturday's session... probably should've been a bit cleverer this evening and done a speed session!

    rings on this bar are wider apart than on my bar at home

    EZ Bar Skullcrushers:

    13 @ 30kg
    11 @ 30kg
    8 @ 30kg

    Note: 30X1 tempo

    pullover style with upper arms extended at about 45 degrees throughout

    Cable Pushdowns:

    15 @ 30kg
    15 @ 35kg
    15 @ 40kg

    Note: reverse grip with a 1 second hold at the bottom of each rep

    Press Ups:

    17 / 12 / 7

    Note: hands shoulder width apart by lower rib cage

    triceps fried!

    Kneeling Cable Crunches:

    20 @ 90kg
    17 + 3 @ 95kg
    15 + 5 @ 90kg

    Note: this machine is definitely not weighted right 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

  14. #1089
    Paul killxswitch's Avatar
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    Good to see you still consistent in here. Nice pressing.

  15. #1090
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    Good to see you still consistent in here. Nice pressing.
    Thanks Paul
    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. #1091
    fat submariner
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    WEDNESDAY 20 AUGUST

    Seated Machine Rows:

    10 @ 50kg
    10 @ 60kg
    10 @ 65kg
    10 @ 70kg
    10 @ 75kg
    10 @ 80kg

    Face Pulls:

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

    Note: 1 second hold

    this was the machine that I'm not sure is weighted correctly

    BB Curls:

    30 @ 20kg - waiting for the other side of the cable machine

    Double Cable Machine Shrugs:

    20 @ 80kg
    20 @ 90kg
    20 @ 100kg

    Note: 1 second hold each rep

    weight was each hand

    EZ Bar Matrix 21s:

    2 sets @ 30kg

    Incline DB Curls:

    10 @ 10kg - last rep a bit shit
    5 + 3 + 2 @ 8kg - !
    7 + 3 @ 6kg

    Note: X131 tempo with a squeeze of the triceps at the bottom of each rep except for the last rep of each set which was a 30 second squeeze before immediately picking up the next weight

    think the Matrix 21s did me!
    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. #1092
    Who me? Chubrock's Avatar
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    Solid Back/BI work.

    Fuck, fight, or hold the light.

  18. #1093
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Solid Back/BI work.
    Thanks 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

  19. #1094
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good 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

  20. #1095
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good back session mate.
    Thanks Jamie
    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. #1096
    fat submariner
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    THURSDAY 21 AUGUST

    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 @ 60kg
    10 @ 80kg
    5 @ 100kg
    5 @ 120kg
    3 @ 140kg - belt on
    2 @ 145kg - wrist supports on
    1 @ 150kg - ttrue 1RM at the moment
    10 @ 100kg

    Note: all ATG

    wanted 5 at 140kg but couldn't keep tight... felt like my belt was making me burp

    just 3 weeks ago I was finding it easy to get the prongs into the 4th notch of my belt... couldn't quite reach the 5th notch. now the 4th notch is tight! too much Guinness me thinks!
    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. #1097
    fat submariner
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    SATURDAY 23 AUGUST

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    1 @ 110kg - 1st time at 110kg in a long time!
    F @ 112.5kg - got greedy!
    3 @ 100kg - failed on 4th rep
    3 @ 100kg - never tried a 4th
    1 @ 100kg
    -- add reverse No.2 Super Mini red bands --
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg
    3 @ 110kg
    F @ 110kg
    -- remove bands --
    27@ 60kg - 2 better than last week!

    JM Press:

    6 @ 40kg
    6 @ 40kg
    6 @ 40kg
    6 @ 40kg

    Note: 41X1 tempo with 60 seconds between sets
    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. #1098
    fat submariner
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    SUNDAY 24 AUGUST

    Standing DB Curls (Supinated):

    3 30 @ 5kg - fast warmup

    DB Matrix 21s:

    1 set @ 10kg

    BB Cheat Curls:

    4 4 @ 45kg

    DB Matrix 21s:

    1 set @ 10kg

    BB Cheat Curls:

    4 4 @ 45kg

    DB Matrix 21s:

    1 set @ 10kg

    BB Cheat Curls:

    4 4 @ 45kg

    DB Matrix 21s:

    1 set @ 10kg

    BB Cheat Curls:

    4 4 @ 45kg

    Note: T-shirt workout

    Matrix 21s controlled and steady

    Cheat Curls done with a 3 second negative and 60 seconds between sets
    Last edited by macdaknife; 08-24-2014 at 04:43 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

  24. #1099
    Senior Member tom183's Avatar
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    Liking those higher rep finisher sets, mate. Been doing a fair bit of that myself lately.

  25. #1100
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Liking those higher rep finisher sets, mate. Been doing a fair bit of that myself lately.
    Thanks Tom... I think I started doing after reading them in your journal. definitely felt the need to mix things up a bit. They are a killer!
    Last edited by macdaknife; 08-25-2014 at 07:19 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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