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Thread: Mac's Journal

  1. #1026
    fat submariner
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    Had my PWO shake then did a sprint Tabata... 1st time doing 1 of these in a WHILE and OMFG it HURT!!!

    I was putting in 100% effort in the work cycles but by round 5 my 'sprints' were barely a fast jog!
    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. #1027
    Senior Member tom183's Avatar
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    Good to see you back at it.

  3. #1028
    Who me? Chubrock's Avatar
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    Good to see ya back around. Glad you're off the ship and back to lifting haha.

    Fuck, fight, or hold the light.

  4. #1029
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Good to see you back at it.
    Quote Originally Posted by Chubrock View Post
    Good to see ya back around. Glad you're off the ship and back to lifting haha.
    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

  5. #1030
    fat submariner
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    SUNDAY 6 JULY

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 3 10 figures of 8

    Low Bar ATG Squats:

    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg - still ATG but slowing from rep 6
    5 @ 90kg - still ATG and speed ok
    3 5 @ 100kg - still ATG and smooth... no speed

    Note: 1st time squatting for 7 weeks (12 May) and want to be able to walk tomorrow so stopped here

    RDLs:

    3 10 @ 100kg
    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. #1031
    Paul killxswitch's Avatar
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    Hey hey mac is back. Blah all those 10 rep squats sound awful.

  7. #1032
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    Hey hey mac is back. Blah all those 10 rep squats sound awful.
    Hahaha! Yeah, they were 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

  8. #1033
    fat submariner
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    MONDAY 7 JULY

    Standing DB Press:

    20 @ 5kg
    20 @ 7.5kg
    20 @ 10kg
    20 @ 15kg

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    5 @ 70kg
    5 @ 80kg
    3 @ 90kg
    1 @ 100kg - smooth enough so went for a double
    -- add reverse No.2 Super Mini Red Bands --
    5 @ 100kg
    2 @ 110kg
    5 @ 100kg - last rep a struggle

    Note: pinkies on rings

    JM Press:

    6 @ 40kg
    5 @ 40kg
    3 @ 40kg
    5 @ 35kg

    Note: 41X0 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

  9. #1034
    Who me? Chubrock's Avatar
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    Nice last two sessions! I hate ATG Squatting.

    Fuck, fight, or hold the light.

  10. #1035
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Nice last two sessions!
    Thanks Chub!

    Quote Originally Posted by Chubrock View Post
    I hate ATG Squatting.
    I usually love squatting... but not after a break!
    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. #1036
    fat submariner
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    TUESDAY 8 JULY

    BB BORs:

    10 @ 35kg - cos that's what I left on the bar
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    3 10 @ 80kg - bit of hitching at the end of these sets

    BB Curls:

    30 @ 20kg

    DB Rows superset with DB Prone Flyes:

    3 10 @ 20kg & 10 @ 5kg

    Note: these were done chest supported on an incline bench with a 1 second hold and squeeze at the top of each rep

    Seated Hammer Curls:

    3 10 @ 10kg

    Note: X130 tempo

    Incline DB Curls:

    8 @ 10kg
    4+4 @ 7.5kg
    8 @ 5kg

    Note: X131 tempo with a 20 second static hold and tricep squeeze at the end of each set before immediately picking up the next DB
    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. #1037
    Senior Member tom183's Avatar
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    Nice benching. Seems you haven't lost much from the time off.

  13. #1038
    Who me? Chubrock's Avatar
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    Strong rowing.

    Fuck, fight, or hold the light.

  14. #1039
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Strong rowing.
    Thanks Chub!

    Quote Originally Posted by tom183 View Post
    Nice benching. Seems you haven't lost much from the time off.
    Cheers Tom. Yeah, I lost 11lbs in that break and I'm noticeably smaller in the arms, shoulders, back and legs, so I was happy with that session. Still sore from the previous squat sesh so haven't managed to push the squats and I haven't tried pulling from the floor yet... I reckon those will be a good indicator for where I'm down.
    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. #1040
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    SATURDAY 19 JULY

    Been at sea again so 1st workout in a week and a half.

    Also, 1st time pulling since I strained my lower back 2 months ago (20 May)... here goes!

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

    3 10 figures of 8

    Deadlift:

    10 @ 70kg
    10 @ 120kg
    5 @ 160kg
    1 @ 190kg - belt on
    F @ 210kg - moved a couple of inches but wasn't happening
    1 @ 190kg - bit of a fight
    20 @ 100kg

    Note: 1st time at 190kg was smooth and felt good but 210kg was too much for today... happy though!

    Dorian Yates Rows:

    3 10 @ 70kg

    Note: 2 second hold at the top of each rep

    BB Curls:

    30 @ 20kg

    EZ Bar Curls:

    3 3 @ 40kg

    Note: 1130 tempo

    Incline DB Curls:

    10 @ 10kg
    6+4 @ 7.5kg
    10 @ 5kg

    Note: X131 tempo with a squeeze of the triceps at bottom of each rep except the last rep of each set which was a 30 second squeeze before dropping the DB and immediately picking up the next weight
    Last edited by macdaknife; 07-19-2014 at 11:15 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

  16. #1041
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    SATURDAY 19 JULY

    Been at sea again so 1st workout in a week and a half.

    Also, 1st time pulling since I strained my lower back 2 months ago (20 May)... here goes!

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

    3 10 figures of 8

    Deadlift:

    10 @ 70kg
    10 @ 120kg
    5 @ 160kg
    1 @ 190kg - belt on
    F @ 210kg - moved a couple of inches but wasn't happening
    1 @ 190kg - bit of a fight
    20 @ 100kg

    Note: 1st time at 190kg was smooth and felt good but 210kg was too much for today... happy though!

    Dorian Yates Rows:

    3 10 @ 70kg

    Note: 2 second hold at the top of each rep

    BB Curls:

    30 @ 20kg

    EZ Bar Curls:

    3 3 @ 40kg

    Note: 1130 tempo

    Incline DB Curls:

    10 @ 10kg
    6+4 @ 7.5kg
    10 @ 5kg

    Note: X131 tempo with a squeeze of the triceps at bottom of each rep except the last rep of each set which was a 30 second squeeze before dropping the DB and immediately picking up the next weight
    20 with 100 Kilo! Your core strength is awesome, I'd probably pass out before that haha.
    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

  17. #1042
    fat submariner
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    Quote Originally Posted by Kong View Post
    20 with 100 Kilo! Your core strength is awesome, I'd probably pass out before that haha.
    It is a killer finisher! I've managed it with 120kg but that nearly wiped me out! It was Kiff (Keiran) that got me onto these a few years 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

  18. #1043
    fat submariner
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    SUNDAY 20 JULY

    Went swimming with my daughters. I only swam 15 lengths of a 25 metre pool but I was knackered... conditioning certainly needs work!

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 70kg
    2 @ 100kg - failed on the 3rd rep
    2 @ 90kg - failed on the 3rd rep again
    6 @ 80kg
    10 @ 70kg

    Note: touch and go with pinkies on the rings

    Wide Grip Bench:

    3 5 @ 70kg

    Note: 2 second pause on chest

    DB Bench:

    7 @ 20kg
    2 10 @ 15kg

    Note: X130 tempo and supinated at the top with a 1 second squeeze

    Bench Dips:

    3 10

    Note: fast, BW only

    JM Press:

    4+2+1+1 @ 40kg - Pffft!
    7+1 @ 35kg
    5+2+1 @ 32.5kg
    4+2+2 @ 30kg

    Note: 41X0 tempo (from the top)
    Last edited by macdaknife; 07-21-2014 at 05:03 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

  19. #1044
    Paul killxswitch's Avatar
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    Tris had to be destroyed after that one.

  20. #1045
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    Tris had to be destroyed after that one.
    Not too bad Kills... had intended to do weighted bar dips to properly fuck them up but ran out of time!
    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. #1046
    fat submariner
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    MONDAY 21 JULY

    Low Bar Squats superset with Goblet Squat Hip Rotations (& other hip mobility stuff):

    3 20 @ 20kg & 3 10 figures of 8

    Low Bar Squats:

    10 @ 40kg
    10 @ 60kg
    5 @ 80kg
    5 @ 100kg
    3 @ 120kg - belt on
    1 @ 140kg - wrist supports on
    F @ 142.5kg
    1 @ 130kg

    Note: wide stance, ATG

    142.5kg too much for today! had intended a triple at 130kg but not happening!

    RDLs:

    10 @ 100kg
    10 @ 120kg
    10 @ 140kg

    Note: 100kg-120kg next time... 140kg too heavy as not feeling the stretch as I should.
    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. #1047
    Paul killxswitch's Avatar
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    Where did you fail on the squats? Do you normally fail there or was it just how it went that day? Bleh 20 reps even with just 20kg is a hell of a way to warm up.

  23. #1048
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    Where did you fail on the squats? Do you normally fail there or was it just how it went that day? Bleh 20 reps even with just 20kg is a hell of a way to warm up.
    I failed trying to get out of the hole Paul... I should've stopped at 140kg as I KNEW I couldn't have gotten another rep out at that weight!

    I was doing reps at a higher weight than this but that was a couple of months ago and I've had 2 injuries (hip bursitis and a lower back strain) and a vasectomy since then. Then I lost 11 pounds last time at sea. Finding it a bit of a struggle at the moment!

    I need those 20 rep sets to loosen my old joints up! I noticed it especially after I broke my foot and I lost ROM in my left ankle as my soleus was so tight.
    Last edited by macdaknife; 07-22-2014 at 12:49 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

  24. #1049
    fat submariner
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    TUESDAY 22 JULY

    Seated Rows:

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

    Note: fast

    BB BORs:

    3 10 @ 70kg

    Note: 1 second hold at the top for most of these reps... wasn't managing it on the last 3 or 4 reps of each set.

    Face Pulls:

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

    Note: X130 tempo

    Cable Shrugs:

    20 @ 60kg
    20 @ 70kg
    20 @ 75kg

    Note: double cable machine so weight was each hand... felt much less awkward than when using a BB or DBs

    2 second hold at the top of each rep

    BB Curls:

    30 @ 20kg

    EZ Bar Curls:

    8 @ 30kg
    5+3 @ 30kg
    8 @ 27.5kg
    8 @ 25kg

    Note: 1140 tempo

    Incline DB Curls:

    8 @ 10kg
    8 @ 8kg
    8 @ 6kg

    Note: X141 tempo with a squeeze of the triceps at the bottom of each rep except for the last 1 of each set which was a 30 second squeeze before immediately picking up the next weight
    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. #1050
    fat submariner
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    WEDNESDAY 23 JULY

    Military Press:

    3 10 @ 20kg
    10 @ 40kg

    Note: fast warmup

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    5 @ 80kg
    F @ 100kg - wasn't expecting that!
    5 @ 80kg
    10 @ 60kg

    Note: touch and go with pinkies on rings

    T Bar Pushdowns:

    10 @ 30kg
    10 @ 40kg
    10 @ 50kg

    Note: underhand grip

    JM Press:

    6 @ 40kg
    6 @ 37.5kg
    6 @ 35kg
    6 @ 35kg

    Note: 41X1 tempo

    EZ Bar Skullcrushers:

    8 @ 30kg
    6 @ 30kg
    6 @ 30kg
    6 @ 30kg

    Note: 31X1 tempo with upper arms extended at about 45 degrees in a pullover style
    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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