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Thread: Mac's Journal

  1. #1101
    fat submariner
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    MONDAY 25 AUGUST

    Close Stance Squats:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 70kg
    10 @ 100kg
    10 @ 120kg
    8 @ 120kg
    8 @ 120kg

    Note: heels about 6"-8" apart and as ATG as I can manage

    sets at 120kg done slow with a good squeeze of the quads at the top of each rep

    RDLs:

    3 10 @ 120kg

    Ab Wheel Rollouts:

    20 + 15 + 15

    Note: chest to floor

    OUCH... never managed that many 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

  2. #1102
    Who me? Chubrock's Avatar
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    Nice close stance squatting Mac!

    Fuck, fight, or hold the light.

  3. #1103
    Paul killxswitch's Avatar
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    Good squatting here. Also those ab rollouts look awful.

  4. #1104
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Nice close stance squatting Mac!
    Thanks Chub!

    Quote Originally Posted by killxswitch View Post
    Good squatting here. Also those ab rollouts look awful.
    Cheers Kills... and they were!
    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. #1105
    fat submariner
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    TUESDAY 26 AUGUST

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 60kg
    4 @ 100kg - +1 rep PR!
    1 @ 100kg
    1 @ 100kg
    4 @ 90kg
    8 @ 80kg
    20 @ 60kg

    Note: touch and go

    EZ Bar Skullcrushers:

    12 @ 30kg
    8 @ 30kg
    7 @ 30kg

    Note: 40X1 tempo with upper arms extended at about 45 degrees in pullover style

    Machine Iso Shoulder Press:

    3 8 @ 40kg

    Note: 20kg per side whilst waiting for the cable machine... still in summer leave period so main gym shut and 24 hour gym packed with posing Royal Marines

    Tricep Kickbacks (cable):

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

    Note: left arm 1st then matched on stronger right arm

    standing away from the machine with 1 second hold at the end and 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

  6. #1106
    fat submariner
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    THURSDAY 28 AUGUST

    Goblet Squat Hip Rotations:

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

    Deadlift (1.5" deficit):

    10 @ 70kg
    5 @ 120kg
    3 @ 170kg
    1 @ 210kg - belt & chalk
    F @ 220kg - went to mid shin
    5 @ 170kg - belt off
    20 @ 120kg

    Note: belt is still on the 4th notch... but is definitely getting tighter! might be time to do some cardio!

    Dimmel Deadlifts might be needed too

    Face Pulls:

    10 @ 40kg
    10 @ 50kg
    10 @ 60kg

    Note: 2 second hold at full contraction

    Double Cable Machine Shrugs:

    3 20 @ 100kg (each side)

    Note: 1 second hold at full contraction
    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. #1107
    fat submariner
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    SATURDAY 30 AUGUST

    DB Lateral Raises:

    3 21 @ 7.5kg

    Note: 7 straight / 7 pronated / 7 supinated

    60 seconds between sets

    DB Front Raises:

    10 @ 10kg
    2 10 @ 15kg

    Note: 60 seconds between sets

    Standing DB Shoulder Press:

    3 10 @ 20kg

    Note: 60 seconds between sets

    BB Curls:

    30 @ 20kg - fast
    10 @ 30kg
    6+4 @ 32.5kg
    8+2 @ 30kg

    Note: X130 tempo for work sets

    60 seconds between sets

    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... brutal!
    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. #1108
    fat submariner
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    MONDAY 1 SEPTEMBER

    Iso Shoulder Press:

    3 10 @ 10kg - each hand
    3 10 @ 15kg - each hand

    Note: waiting for a bench

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    3 @ 100kg
    2 @ 100kg - +1 slow negative
    1 @ 100kg - +1 slow negative
    22 @ 60kg

    Note: touch and go

    JM Press:

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

    Note: 41X1 tempo with 60 seconds between sets

    Cable Pushdown Giant Set:

    -left arm-
    10 @ 15kg - standing away from the rack
    5 @ 15kg + 5 @ 10kg - large step towards the rack
    5 @ 10kg + 5 @ 5kg - kneeling under the cable
    4 + 3 + 3 @ 5kg - standing, overhead push

    -right arm-
    10 @ 15kg
    10 @ 15kg
    4 @ 15kg + 3 @ 10kg + 3 @ 5kg
    5 + 5 @ 5kg

    Note: 1 second hold at the end of each rep

    big disparity between left and right!

    was gonna squat tonight but left my gym bag with my belt in the car... and loaned my car to a buddy!
    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. #1109
    Senior Member tom183's Avatar
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    Nice deficit deads the other day there.

  10. #1110
    Who me? Chubrock's Avatar
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    Damn strong deficit deads. Awesome!

    Fuck, fight, or hold the light.

  11. #1111
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice deficit deads the other day there.
    Quote Originally Posted by Chubrock View Post
    Damn strong deficit deads. Awesome!
    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

  12. #1112
    fat submariner
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    TUESDAY 2 SEPTEMBER

    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 @ 100kg
    5 @ 120kg
    5 @ 125kg
    5 @ 130kg

    Note: all beltless and ATG

    GHR superset with Standing Calf Raises:

    10 (BW only) & 15 @ 150kg
    10 @ 10kg & 15 @ 150kg
    10 @ 15kg & 15 @ 150kg
    10 @ 20kg & 15 @ 150kg

    Note: 1 second hold at full contraction on each rep of both
    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. #1113
    Who me? Chubrock's Avatar
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    Great squatting. Strong work Mac.

    Fuck, fight, or hold the light.

  14. #1114
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Great squatting. Strong work Mac.
    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

  15. #1115
    fat submariner
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    SATURDAY 6 SEPTEMBER

    Goblet Squat Hip Rotations:

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

    Deadlift:

    10 @ 70kg
    5 @ 120kg
    5 @ 160kg - chalk
    5 @ 190kg
    1 @ 210kg - belt on
    -- add doubled reverse No.3 Small Blue bands --
    1 @ 210kg
    3 @ 220kg - Dimmel
    3 @ 210kg - Dimmel
    -- remove bands --
    10 @ 160kg - belt off - Dimmel
    Last edited by macdaknife; 09-06-2014 at 08:59 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

  16. #1116
    Who me? Chubrock's Avatar
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    Killing me on those deads man! Awesome job!

    Fuck, fight, or hold the light.

  17. #1117
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Killing me on those deads man! Awesome job!
    Thanks Chub! Struggling with them at the moment to be honest... I was soooo close to pulling 230kg 6 months ago and now 210kg is wiping me out! Still desperate to break that 500lbs barrier!
    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. #1118
    fat submariner
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    MONDAY 8 SEPTEMBER

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    3 @ 100kg
    2 @ 100kg - +1 v slow negative
    2 @ 100kg - +1 v slow negative
    F @ 100kg - 1 slow negative
    24+7 @ 60kg

    Note: touch and go

    Standing Overhead EZ Bar Tricep Extensions:

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

    Note: X030 tempo

    Single Arm Cable Pushdown Giant Set:

    --left arm--
    15 @ 10kg - standing away from the rack
    4 @ 10kg - large step towards the rack
    5 @ 10kg + 5 @ 5kg - kneeling under the cable
    4 @ 5kg - overhead

    --right arm--
    24 @ 10kg
    4 @ 10kg
    4 @ 10kg + 4 @ 5kg
    4 @ 5kg

    Note: 1 second hold at the end of each rep
    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. #1119
    Senior Member tom183's Avatar
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    Nice pressing session, mate.

  20. #1120
    Who me? Chubrock's Avatar
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    Nice work!

    Fuck, fight, or hold the light.

  21. #1121
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Nice work!
    Quote Originally Posted by tom183 View Post
    Nice pressing session, mate.
    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

  22. #1122
    fat submariner
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    been working stupid hours this week so haven't managed / felt up to going to the gym since Monday

    on a positive note, I did do my annual fitness test on Tuesday morning and got to the level required for a man 10 years younger on the bleep test and smashed everyone else there, including men 20 years younger than me, on the timed load carry
    Last edited by macdaknife; 09-12-2014 at 12:31 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

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