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Thread: Mac's Journal

  1. #1
    fat submariner
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    Mac's Journal

    Hey! I've been training for about a year and a half (after nearly 10 years of inactivity in over 20 years as a nuclear submariner) and this journal is mainly to help me keep track of progress whilst (hopefully) motivating me to push harder!

    In the 1st year of training I put on about a stone of lean weight (under the flab accrued over 2 decades of alcohol abuse) though I pretty much lost that in 6 weeks when I broke my foot just before Christmas 2010! I've put about half of that back on since I started training again about 6-7 weeks ago (though I still can't lunge, squat or push the deadlifts).

    I read Jay Wainwright's 'Backside of Arms' article and, as that's always been by far the weakest part of my body (when I was active before, everything I did was leg-orientated: cycling, running, squash, kickboxing, hillwalking) I've decided to give that a go. I have added a lot to the rest of the week in order to do the rest of my body and ended up with this:

    Day 1 - Arms (am & pm)
    Day 2 - Rest
    Day 3 - Shoulders
    Day 4 - Legs
    Day 5 - Arms (am & pm)
    Day 6 - Rest
    Day 7 - Back & Chest

    I realise this is a lot but I'm determined to see it through for the 6 weeks (eating like a sonofabitch!) to see what happens! After that I'll (hopefully) have full movement back in my ankle so intend to try the 5x5 to pack on some meat.

    Any (preferrably positive) comments or suggestions are most welcome.

    thanks


    Mac
    Last edited by macdaknife; 05-02-2011 at 01:01 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

  2. #2
    fat submariner
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    Friday 15 April - Week 1 Day 1

    Arms (am)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    4 @ 35kg
    5 @ 25kg
    4 @ 27.7kg
    4 @ 30kg
    4 @ 32.5kg
    4 @ 32.5kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4
    4
    3
    2
    2

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 30kg
    6 @ 35kg
    6 @ 45kg
    6 @ 50kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 12.5kg
    6 @ 12.5kg
    6 @ 12.5kg
    6 @ 12.5kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

    Arms (pm)

    Tricep Kickbacks 3 x 15 (warmup)

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 30kg
    6 @ 25kg
    8 @ 20kg
    8 @ 20kg
    8 @ 20kg
    8 @ 20kg

    EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
    8 @ 20kg
    8 @ 20kg
    8 @ 20kg
    8 @ 20kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 7.5kg
    10 @ 7.5kg
    8 @ 7.5kg

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 7.5kg
    10 @ 10kg
    8 @ 10kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    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. #3
    fat submariner
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    Saturday 16 April - Week 1 Day 2

    Rest!
    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. #4
    fat submariner
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    Sunday 17 April - Week 1 Day 3

    Shoulders

    DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
    21 @ 7.5kg
    21 @ 7.5kg
    21 @ 7.5kg

    DB Front Raises superset with DB Press (90 secs between supersets)
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg

    BB Shrugs (90 secs between sets)
    15 @ 52kg (most I can get on that bar)
    15 @ 52kg
    15 @ 52kg

    [I do feel that this day is very light compared to the rest of the training week... almost an extra rest day, but maybe that's not a bad thing!]
    Last edited by macdaknife; 05-01-2011 at 05:12 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. #5
    fat submariner
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    Monday 18 April - Week 1 Day 4

    Legs

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Clean & Press (2 mins between sets)
    8 @ 50kg
    8 @ 55kg
    8 @ 55kg

    V Squat Machine (2 mins between sets)
    12 @ 120kg
    12 @ 140kg
    12 @ 140kg

    Calf Raises (2 mins between sets)
    12 @ 140kg
    12 @ 140kg
    12 @ 140kg

    Stiff Leg Deadlift superset with Leg Curl (90 secs between sets)
    10 @ 100kg & 10 @ 50kg
    10 @ 110kg & 10 @ 60kg
    10 @ 110kg & 10 @ 60kg
    10 @ 120kg & 10 @ 60kg

    Leg Press superset with Leg Extension (90 secs between sets)
    15 @ 100kg & 10 @ 60kg
    15 @ 130kg & 10 @ 60kg
    15 @ 130kg & 10 @ 60kg
    15 @ 140kg & 10 @ 60kg

    Extreme Fascial Stretch of Calves & Quads

    1.5 mile (gentle) jog home
    Last edited by macdaknife; 05-02-2011 at 01:02 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

  6. #6
    fat submariner
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    Tuesday 19 April - Week 1 Day 5

    Arm (am)

    1.5 mile (VERY) gentle jog in

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    4 @ 32.5kg
    2 @ 32.5kg
    4 @ 30kg
    4 @ 30kg
    2 @ 30kg
    4 @ 27.5kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4
    4
    3
    2
    2

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 45kg
    6 @ 50kg
    6 @ 50kg
    5 @ 52.5kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 12.5kg
    6 @ 15kg
    6 @ 15kg
    6 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

    Arms (pm)

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Rope Pushdowns 3 x 15 (warmup)

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 25kg
    8 @ 25kg
    8 @ 25kg
    6 @ 25kg
    8 @ 22.5kg
    8 @ 22.5kg

    EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
    6 @ 22.5kg
    5 @ 20kg
    5 @ 17.5kg
    6 @ 15kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 8kg
    10 @ 8kg
    7 @ 7kg

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 8kg
    10 @ 9kg
    8 @ 10kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    Last edited by macdaknife; 05-02-2011 at 01:02 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. #7
    fat submariner
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    Wednesday 20 April - Week 1 Day 6

    Rest
    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. #8
    fat submariner
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    Thursday 21 April - Week 1 Day 7

    Back & Chest

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Deadlifts (2 mins between sets)
    5 @ 60kg
    5 @ 100kg
    5 @ 120kg (with wrist wraps)
    5 @ 120kg (with wrist wraps)

    Lat Pulldowns (90 secs between sets)
    8 @ 60kg
    10 @ 55kg
    8 @ 55kg (holding at bottom)
    5 @ 50 kg (holding at bottom)

    DB Prone Flyes superset with BB Bent Over Rows (90 secs between supersets)
    10 @ 7kg & 8 @ 60kg
    10 @ 7kg & 8 @ 60kg
    10 @ 7kg & 8 @ 60kg
    10 @ 7kg & 8 @ 70kg

    Extreme Fascial Stretch of Upper Back - 1 min hold

    DB Flyes superset with DB Chest Press (FLAT) (90 secs between supersets)
    10 @ 10kg & 10 @ 10kg
    10 @ 15kg & 10 @ 15kg
    10 @ 15kg & 10 @ 17.5kg
    10 @ 15kg & 7 @ 20kg

    DB Flyes superset with DB Chest Press (INCLINE) (90 secs between supersets)
    10 @ 15kg & 8 @ 15kg
    10 @ 15kg & 8 @ 15kg
    10 @ 15kg & 7 @ 15kg

    DB Flyes superset with DB Chest Press (DECLINE) (90 secs between supersets)
    10 @ 8kg & 10 @ 8kg
    10 @ 15kg & 10 @ 15kg
    10 @ 15kg & 5 @ 15kg

    Extreme Fascial Stretch of Chest - 30 secs hold DECLINE, 30 secs hold FLAT & 30 secs hold INCLINE,
    Last edited by macdaknife; 05-02-2011 at 01:03 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

  9. #9
    fat submariner
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    all in, that was a pretty tough week (I'd previously been doing 3-4 workouts a week).

    it was so tough that I could barely pull my socks off at the end of some of them when it was time to hit the showers!

    this week was also the 1st time (ever) that I've managed to do a full 8 cycle TABATA (previously I'd only managed 4 cycles or 4 & 4 with a 2 mins breather in the middle!).

    those 2 gentle sessions of jogging were also the 1st time that I have managed to run for over 4 months (since I broke my foot) so I'm very happy about that!

    I've completed week 2 and will post those workouts tomorrow (the wife is pissed that I'm not ready to go to the mother-in-law's for Sunday dinner!)


    Mac
    Last edited by macdaknife; 05-02-2011 at 01:04 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

  10. #10
    Moderator Off Road's Avatar
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    I moved this to the Journals Forum. I'm excited to follow this and see how you progress with it. I am enjoying the routine so far and I've added 1/4 inch to my arms in the first week. But then again it is probably just swelling from the trauma, but I'll continue to monitor it to see the changes.
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  11. #11
    fat submariner
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    Quote Originally Posted by Off Road View Post
    I moved this to the Journals Forum. I'm excited to follow this and see how you progress with it. I am enjoying the routine so far and I've added 1/4 inch to my arms in the first week. But then again it is probably just swelling from the trauma, but I'll continue to monitor it to see the changes.
    thanks for that Off Road... didn't realise I'd started this in the wrong place.

    I'm enjoying it too though I haven't measured anything (I'll start now).


    Mac
    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. #12
    fat submariner
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    Friday 22 April - Week 2 Day 1

    Arms (am)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    6 @ 30kg
    6 @ 32.5kg
    5 @ 35kg
    5 @ 35kg
    4 @ 35kg
    4 @ 35kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4 (with negatives)
    4 (with negatives)
    4 (with negatives)
    4 (with negatives)
    4 (with negatives)

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 47.5kg
    6 @ 55kg
    6 @ 57.5kg
    5 @ 60kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 12.5kg
    6 @ 15kg
    6 @ 15kg
    6 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

    Arms (pm)

    Tricep Kickbacks 3 x 15 (warmup)

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg

    EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg
    7 @ 22.5kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 7.5kg
    10 @ 7.5kg
    10 @ 7.5kg

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 10kg
    10 @ 10kg
    10 @ 10kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    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. #13
    fat submariner
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    Saturday 23 April - Week 2 Day 2

    Rest
    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. #14
    fat submariner
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    Sunday 24 April - Week 2 Day 3

    Shoulders

    DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
    21 @ 7.5kg
    21 @ 7.5kg
    21 @ 7.5kg

    DB Front Raises superset with DB Press (90 secs between supersets)
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg

    BB Shrugs (90 secs between sets)
    20 @ 52kg (most I can get on that bar)
    20 @ 52kg
    20 @ 52kg
    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. #15
    fat submariner
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    Monday 25 April - Week 2 Day 4

    Should've been Legs but failed to get to the gym on time (Easter Bank holiday so it closed early) as I was out with the kids and my basic setup in my garage does not support my leg workouts (by far the strongest part of my body).
    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. #16
    Moderator Off Road's Avatar
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    Don't sweat the missed day, just look at it as extra recouperation.
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  17. #17
    fat submariner
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    Tuesday 26 April - Week 2 Day 5

    Arms (am)

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    4 @ 30kg
    4 @ 30kg
    3 @ 30kg
    4 @ 30kg
    4 @ 30kg
    3 @ 30kg (don't know what happened with this lot... just felt weaker today!)

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4
    4
    4 (with negatives)
    4 (with negatives)
    4 (all negatives) (forearms! grip gone!)

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 55kg
    6 @ 57.5kg
    4 @ 57.5kg
    4 @ 60kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 17.5kg (form not great)
    6 @ 12.5kg (someone else using the 15kg DBs!)
    6 @ 12.5kg (someone else using the 15kg DBs!)
    6 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

    Arms (pm)

    Tricep Kickbacks 3 x 15 (warmup)

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 22.5kg
    8 @ 25kg
    8 @ 25kg
    8 @ 25kg
    8 @ 25kg
    8 @ 25kg

    EZ Bar Curl (30X2 tempo - 90 secs between sets) (did these at home so no Preacher Bar)
    8 @ 25kg
    8 @ 27.5kg
    8 @ 30kg
    8 @ 30kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 7.5kg
    10 @ 10kg
    10 @ 10kg (struggled with left arm on last 2 reps)

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 10kg
    6 @ 15kg
    10 @ 10kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    Last edited by macdaknife; 05-03-2011 at 10:15 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

  18. #18
    fat submariner
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    Wednesday 27 April - Week 2 Day 6

    Rest
    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. #19
    fat submariner
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    Quote Originally Posted by Off Road View Post
    Don't sweat the missed day, just look at it as extra recouperation.
    yeah, I don't think it was necessarily a bad thing.
    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. #20
    fat submariner
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    Thursday 28 April - Week 2 Day 7

    Back & Chest

    Clean & Press (2 mins between sets)
    2 @ 52kg
    2 @ 52kg (found these really difficult today! don't know if it was because I was doing them at home in my garage with inferior/less balanced kit (as apposed to the Olympic Bars and weights at the 2 gyms I use, or more likely I was just feeling the strain of the previous 2 weeks... possibly a combination of the 2!)

    DB Prone Flyes superset with BB Bent Over Rows (90 secs between supersets)
    10 @ 7.5kg & 10 @ 52kg
    10 @ 7.5kg & 10 @ 52kg
    10 @ 7.5kg & 10 @ 52kg
    10 @ 7.5kg & 10 @ 52kg

    Extreme Fascial Stretch of Upper Back - 1 min hold

    DB Flyes superset with DB Chest Press (FLAT) (90 secs between supersets)
    10 @ 15kg & 10 @ 15kg
    10 @ 15kg & 10 @ 15kg
    10 @ 15kg & 10 @ 15kg

    DB Flyes superset with DB Chest Press (INCLINE) (90 secs between supersets)
    10 @ 15kg & 8 @ 15kg
    10 @ 15kg & 4+4 @ 15kg
    10 @ 15kg & 4+2 @ 15kg

    Extreme Fascial Stretch of Chest - 30 secs hold FLAT & 30 secs hold INCLINE
    Last edited by macdaknife; 05-03-2011 at 07:41 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

  21. #21
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    That was week 2!

    I felt stronger on some things and weaker on others (I think I was feeling the overall workload I'd set for myself... not helped by the Easter Holiday and the wife wanting jobs done around the house!)

    I've just done Day 4 of Week 3 and I'll post this week's workouts after FOOD (if my daughters will give me any peace to do it that is!)


    Mac
    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. #22
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Friday 29 April - Week 3 Day 1

    Arms

    Tricep Kickbacks 3 x 15 (warmup)

    EZ Bar Overhead Extension (52X0 tempo - 2 mins between sets)
    4 @ 30kg
    4 @ 30kg
    4 @ 30kg
    4 @ 30kg
    4 @ 30kg
    4 @ 30kg

    EZ Bar Curl (40X1 tempo - 2 mins between sets)
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 40kg
    6 @ 40kg
    6 @ 40kg
    6 @ 40kg (again found this difficult on my crappy home weights and bench... might've been better with a training partner to get the bar into position as the 40kg felt ok when I was moving it)

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    4 @ 15kg
    6 @ 10kg
    6 @ 10kg
    6 @ 10kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    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. #23
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Saturday 30 April - Week 3 Day 2

    Rest
    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. #24
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Sunday 1 May - Week 3 Day 3

    Shoulders

    DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
    21 @ 7.5kg
    21 @ 7.5kg
    21 @ 7.5kg

    DB Front Raises superset with DB Press (90 secs between supersets)
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg

    BB Upright Rows (90 secs between sets)
    10 @ 30kg
    10 @ 30kg
    10 @ 30kg

    BB Shrugs (90 secs between sets)
    15 @ 52kg (most I can get on that bar)
    15 @ 52kg
    15 @ 52kg
    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. #25
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Monday 2 May - Week 3 Day 4

    Legs

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Clean & Press (2 mins between sets)
    8 @ 50kg
    8 @ 55kg
    8 @ 55kg

    V Squat Machine (2 mins between sets)
    15 @ 90kg
    15 @ 90kg
    15 @ 130kg
    15 @ 140kg
    15 @ 150kg

    Leg Press superset with Leg Extension (90 secs between sets)
    8 @ 130kg & 10 @ 52kg
    8 @ 130kg & 10 @ 56kg
    4 @ 130kg & 6 @ 60kg (left leg went!)

    Stiff Leg Deadlift superset with Leg Curl (2 mins between sets)
    10 @ 100kg & 10 @ 49kg
    10 @ 110kg & 10 @ 55kg
    10 @ 110kg & 10 @ 55kg
    7 @ 120kg & 10 @ 55kg (grip went on the Stiffleg Deadlifts (even with the wrist wraps!))

    Calf Raises (90 secs between sets)
    12 @ 150kg
    12 @ 150kg
    12 @ 150kg

    Extreme Fascial Stretch of Calves, Hams & Quads (1 min each)
    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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