[B]MaCK123 Checking In.[/B]
Starting a bodybuilding log where I will regularly track everything bodybuilding related - workouts, nutrition, progress pic's, pic's of meals, lifting videos ect.
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[B]MaCK123 Checking In.[/B]
Starting a bodybuilding log where I will regularly track everything bodybuilding related - workouts, nutrition, progress pic's, pic's of meals, lifting videos ect.
[B]Pic's of current Physique.[/B] [IMG]http://i.imgur.com/xrrYH.jpg[/IMG] [IMG]http://i.imgur.com/UfliN.jpg[/IMG][IMG]http://i.imgur.com/JpwmL.jpg[/IMG]
[B]Snap's of Some Recent Meal's[/B]
[IMG]http://i.imgur.com/nNdIm.jpg[/IMG]
[IMG]http://i.imgur.com/8t4rx.jpg[/IMG]
[IMG]http://i.imgur.com/nLpIY.jpg[/IMG]
[B]6/1/13-Chest/Arms[/B]
[B]Flat BB Bench[/B]
70kg x 8
70kg x 9 (1 spotted)
70kg x 8
[B]Incline DB Bench[/B]
32kg x 4
32kg x 2
32kg x 2
32kg x 2
[B]Weighted Dips[/B]
BW + 24kg x 8
BW + 24kg x 8
BW + 24kg x 6
[B]Close Grip Bench Press[/B]
60kg x 5
60kg x 4
60kg x 4
[B]DB Pullovers[/B]
30kg x 8
30kg x 8
[B]Incline DB Flyes[/B]
18kg x 8/8
18kg x 8/8
[B]Standing DB Curls[/B]
16kg x 8/8
16kg x 5/5
16kg x 5/5
[B]Incline DB Curls[/B]
12kg x 10/10
12kg x 10/10
12kg x 10/10
[B]Hammer Curls[/B]
16kg x 5/5
16kg x 5/5
16kg x 5/5
[B]French Press[/B]
35kg x 3
35kg x 3
35kg x 4
[B]Overhead DB Extensions[/B]
20kg x 10
20kg x 10
20kg x 10
[B]Rope Pushdowns[/B]
45kg x 7
45kg x 10
45kg x 4
[B]7/1/13-Legs/Abs[/B]
[B]Squats[/B]
125kg x 3
125kg x 3
125kg x 3
[B]Front Squats[/B]
80kg x 5
80kg x 5
80kg x 5
[B]BB Split Squats[/B]
45kg x 8/8
45kg x 8/8
[B]Leg Extensions[/B]
54kg x 12
54kg x 12
[B]Romanian Deadlift[/B]
80kg x 8
80kg x 8
80kg x 8
[B]Leg Press Calf Raises[/B]
235.7kg x 8
235.7kg x 8
235.7kg x 7
235.7kg x 7
[B]Smith Machine Calf Raises[/B]
85kg x 10
85kg x 10
85kg x 10
[B]Stomach Vaccumms[/B]
8 x 10 Second Holds
[B]Oblique Cable Crunches[/B]
73kg x 8/8
73kg x 8/8
73kg x 4/4
[B]Ab Machine[/B]
64kg x 8
64kg x 8
[B]Woodchoppers[/B]
36kg x 10/10
36kg x 10/10
[B]Hanging Leg Raises[/B]
BW x 10
[B]8/1/13-Delts/Back[/B]
[B]DB Shoulder Press[/B]
28kg x 4
28kg x 3
28kg x 3
[B]BB Upright Rows[/B]
35kg x 10
35kg x 10
35kg x 10
[B]Lat Raises/Rear Delt Flyes[/B]
10kg/9kg x 10/10
10kg/9kg x 8/10
10kg/9kg x 8/10
[B]BB Rows[/B]
110kg x 4
110kg x 4
110kg x 3
[B]Weighted Pullups[/B]
BW + 14kg x 6
BW + 14kg x 5
BW + 14kg x 4
[B]T-Bar Rows[/B]
65kg x 10
65kg x 9
65kg x 9
[B]Lat Pulldowns[/B]
73kg x 10
73kg x 8
73kg x 7
[B]Close Grip Rows[/B]
64kg x 11
64kg x 11
64kg x 11
[B]DB Shrugs[/B]
24kg x 10
24kg x 10
24kg x 10
[B]DB Reverse Grip Wrist Curls[/B]
4kg x 8/8
4kg x 8/8
[B]DB Wrist Curls[/B]
9kg x 8/8
9kg x 8/8
Very aesthetic...
You have a very solid base.. I'm sure you'll achieve much...
Please visit my Max-OT log in a free while: showthread.php?t=150249023
[QUOTE=Lukasz0491;1006522643]Very aesthetic...
You have a very solid base.. I'm sure you'll achieve much...
Please visit my Max-OT log in a free while: showthread.php?t=150249023[/QUOTE]
Thanks man, just checked out your log. lifts are wicked. keep it up!
[B]9/1/13-Chest/Arms[/B]
[B]Flat BB Bench[/B]
75kg x 6
75kg x 5
75kg x 4
[B]Incline DB Bench[/B]
32kg x 5
32kg x 3
32kg x 3
32kg x 3
[B]Weighted Dips[/B]
BW + 24kg x 9
BW + 24kg x 9
BW + 24kg x 7
[B]Close Grip Bench Press[/B]
60kg x 6
60kg x 5
60kg x 5
[B]DB Pullovers[/B]
32kg x 6
32kg x 6
[B]Flat DB Flyes[/B]
20kg x 8/8
20kg x 6/6
[B]Standing DB Curls[/B]
16kg x 9/9
16kg x 7/7
16kg x 5/5
[B]Hammer Curls[/B]
16kg x 6/6
16kg x 7/7
16kg x 6/6
[B]DB Incline Curls[/B]
14kg x 7/7
14kg x 6/6
14kg x 6/6
[B]French Press[/B]
35kg x 5
35kg x 4
35kg x 3
[B]OH DB Extensions[/B]
10kg x 6/6
10kg x 4/4
10kg x 4/4
[B]Rope Pushdowns[/B]
45kg x 10
45kg x 8
45kg x 6
[B]10/1/13-Legs/Abs[/B]
[B]Squats[/B]
125kg x 5
125kg x 4
125kg x 3
[B]Front Squats[/B]
85kg x 3
85kg x 3
[B]Leg Press[/B]
265.7kg x 5
265.7kg x 5
[B]BB Split Squats[/B]
50kg x 6/6
50kg x 6/6
[B]Leg Extensions[/B]
54kg x 14
54kg x 14
[B]Hamstring Curls[/B]
86kg x 10
86kg x 10
[B]Leg Press Calf Raises[/B]
235.7kg x 10
235.7kg x 10
235.7kg x 10
235.7kg x 10
[B]Seated Calf Raises[/B]
50kg x 12
50kg x 12
50kg x 12
50kg x 12
[B]Stomach Vaccumms[/B]
15 x 5 Second Holds
[B]Weighted Decline Crunches[/B]
BW + 5kg x 12
BW + 5kg x 12
[B]Roman Chairs[/B]
BW x 12
[B]Russian Twists/Jack Knife Sit Ups[/B]
20kg x 20/6
[B]Cable Crunches[/B]
73kg x 10
73kg x 10
73kg x 10
73kg x 10
[B]Leg pics from tonight's workout.[/B]
[IMG]http://i.imgur.com/kPuaq.jpg[/IMG]
[IMG]http://i.imgur.com/wMdzA.jpg[/IMG]
[IMG]http://i.imgur.com/7XKmz.jpg[/IMG]
[B]11/1/13-Delts/Back[/B]
[B]Deadlifts[/B]
155kg x 3
155kg x 1
[B]DB Shoulder Press[/B]
28kg x 5
28kg x 4
28kg x 4
[B]BB Upright Rows[/B]
40kg x 6
40kg x 6
40kg x 6
40kg x 6
[B]Lat Raises/DB Rear Delt Flyes[/B]
9kg x 12/11
9kg x 10/11
9kg x 10/6
9kg x 8/6
[B]BB Bent Rows[/B]
80kg x 8
80kg x 6
80kg x 5
[B]Weighted Pullups[/B]
BW + 14kg x 7
BW + 14kg x 5
BW + 14kg x 5
[B]Wide Grip Cable Rows[/B]
#7 x 10
#7 x 10
#7 x 10
[B]Lat Pulldowns[/B]
79kg x 4
79kg x 4
79kg x 4
[B]Close Grip Cable Rows[/B]
#9 x 10
#9 x 10
#9 x 10
[B]DB Shrugs[/B]
26kg x 8
26kg x 8
26kg x 8
[B]13/1/13-Chest/Arms[/B]
Cleaned up my form on a some exercises mainly benching (went lower) and focused more on MMC so i naturally lost reps on a few exercises but felt better overall.
[B]Flat BB Bench[/B]
75kg x 7
75kg x 5 (+ 1 extra spotted)
75kg x 5
75kg x 3
[B]Incline DB Bench[/B]
32kg x 4
32kg x 2
32kg x 2
32kg x 1
[B]Weighted Dips[/B]
BW + 26kg x 5
BW + 26kg x 5
BW + 26kg x 5
[B]Close Grip Bench Press[/B]
65kg x 4
65kg x 3
65kg x 3
[B]Incline DB Flyes[/B]
18kg x 9
18kg x 5
18kg x 4
18kg x 4
[B]BB Curls[/B]
35kg x 7
35kg x 5
35kg x 4
[B]Incline DB Curls[/B]
14kg x 10
14kg x 9
14kg x 9
[B]Hammer Curls[/B]
16kg x 6
16kg x 4
16kg x 4
[B]Decline DB French Press[/B]
10kg x 10
10kg x 9
10kg x 7
[B]Over Head DB Extensions[/B]
22kg x 6
22kg x 6
22kg x 6
[B]Straight Bar Pushdowns[/B]
45kg x 11
45kg x 9
45kg x 8
[B]14/1/13-Legs/Abs[/B]
[B]Squats[/B]
130kg x 2
130kg x 2
[B]Front Squats[/B]
90kg x 2
90kg x 2
90kg x 2
[B]Leg Press[/B]
265.7kg x 7
265.7kg x 7
265.7kg x 7
[B]BB Split Squats[/B]
60kg x 4/4
60kg x 4/4
60kg x 4/4
[B]Romanian Dealifts[/B]
85kg x 6
85kg x 6
[B]Leg Press Calf Raises[/B]
240.7kg x 8
240.7kg x 8
240.7kg x 8
240.7kg x 8
240.7kg x 8
240.7kg x 8
240.7kg x 8
240.7kg x 8
[B]Lying Stomach Vaccumms[/B]
12 x 7 Second Holds
[B]Cable Crunches[/B]
73kg x 14
73kg x 14
73kg x 14
[B]Decline Weighted Bicycle Crunches[/B]
5kg x 4/4
5kg x 4/4
[B]Decline Weighted Crunches[/B]
10kg x 5
10kg x 5
[B]Hanging Leg Raises[/B]
BW x 8
BW x 8
[B]15/1/13-Delts/Back[/B]
[B]DB Shoulder Press[/B]
28kg x 7
28kg x 5
28kg x 5
[B]BB Upright Rows[/B]
40kg x 8
40kg x 8
40kg x 8
40kg x 8
[B]Lateral Raises/Facepulls[/B]
10kg/36kg x 8/12
10kg/36kg x 7/12
10kg/36kg x 6/10
10kg/36kg x 4/10
[B]BB Bent Rows[/B]
80kg x 10
80kg x 10
80kg x 10
[B]DB Rows[/B]
38kg x 5/5
38kg x 5/5
38kg x 5/5
[B]Weighted Pull Ups[/B]
BW + 14kg x 8
BW + 14kg x 6
BW + 14kg x 6
[B]Close Grip Lat Pull Downs[/B]
59kg x 11
59kg x 11
59kg x 10
[B]Close Grip Rows[/B]
#8 x 11
#8 x 11
#8 x 11
[B]DB Shrugs[/B]
26kg x 12
26kg x 12
26kg x 12
[B]EZ Reverse Grip Wrist Curls/EZ Wrist Curls[/B]
12.5kg/22.5kg x 8/6
12.5kg/22.5kg x 6/6
[B]Straight Bar Reverse Grip Wrist Curls[/B]
12.5kg x 6
12.5kg x 6
[B]16/1/13-Chest/Arms[/B]
[B]Flat BB Bench[/B]
75kg x 7 (+ 1 extra spotted)
75kg x 6 (+ 1 extra spotted)
75kg x 6 (+ 1 extra spotted)
75kg x 5 (+ 1 extra spotted)
[B]Incline DB Bench[/B]
32kg x 4
32kg x 3
32kg x 2
32kg x 2
[B]Weighted Dips[/B]
BW + 26kg x 7
BW + 26kg x 6
BW + 26kg x 5
[B]Close Grip Bench Press[/B]
65kg x 4
65kg x 4
65kg x 4
[B]Flat DB Flyes[/B]
20kg x 7
20kg x 7
20kg x 7
[B]High Cable Cross Overs[/B]
18kg x 12
18kg x 12
18kg x 12
[B]BB Curls[/B]
35kg x 9
35kg x 7
35kg x 6
[B]Hammer Curls[/B]
16kg x 8
16kg x 6
16kg x 6
[B]Concentration Curls[/B]
12kg x 8
12kg x 6
12kg x 6
[B]Decline DB Skullcrushers[/B]
12kg x 8
12kg x 6
12kg x 6
[B]Over Head DB Extensions[/B]
22kg x 9
22kg x 8
22kg x 8
[B]Rope Push Downs[/B]
50kg x 7
50kg x 6
50kg x 6
Nice weighted dips there, brah.
[QUOTE=JustBulk;1011242193]Nice weighted dips there, brah.[/QUOTE]
Cheers man
[B]17/1/13-Legs/Abs[/B]
[B]Squats[/B]
130kg x 3
130kg x 3
[B]Front Squats[/B]
90kg x 4
90kg x 4
90kg x 4
[B]Hack Squats[/B]
60kg x 6
60kg x 6
60kg x 6
[B]BB Split Squats[/B]
60kg x 6
60kg x 6
60kg x 6
[B]Hamstring Curls[/B]
86kg x 11
86kg x 6
[B]Leg Press Calf Raises[/B]
240.7kg x 10
240.7kg x 10
240.7kg x 10
240.7kg x 10
240.7kg x 10
240.7kg x 10
240.7kg x 10
240.7kg x 10
[B]Stomach Vaccumms[/B]
20 x 3 Second Holds
[B]Standing Cable Crunches[/B]
54kg x 15
54kg x 15
54kg x 15
[B]Decline Bicycle Crunches/Crunches[/B]
BW + 10kg x 2/4
BW + 10kg x 2/4
[B]Ab Machine[/B]
68kg x 6
68kg x 6
[B]Hanging Leg Raises[/B]
BW x 10
BW x 10
BW x 10
good looking physique and some great lifts. getting strong!
[QUOTE=BBuildingBros1;1011450293]good looking physique and some great lifts. getting strong![/QUOTE]
Thanks brother! Looking sick in your AVI!
Squats and rows of peace. Absolutely awesome, man and so much volume; must be draining as phuck.
[QUOTE=BradCathie;1012372633]Squats and rows of peace. Absolutely awesome, man and so much volume; must be draining as phuck.[/QUOTE]
thanks brother! I love training with this kind of high volume but i still get most workouts done in 1-1hr 45mins tops.
[B]18/1/13-Delts/Back[/B]
Hit 160kg on deadlifts which was a new PR, really think I could pull 170kg now and want to have a 4 plate dead by the end of february. moved up from 28kg's to 30kg's DB Shoulder Press and couldnt get them up myself they felt heavy as fuk so I got a spot on all sets/reps
[B]Deadlifts[/B]
60kg x 5
100kg x 3
120kg x 3
140kg x 2
150kg x 1
160kg x 1
[B]DB Shoulder Press[/B]
30kg x 5 (All Reps Spotted)
30kg x 5 (All Reps Spotted)
30kg x 5 (All Reps Spotted)
[B]DB Upright Rows[/B]
16kg x 8
16kg x 8
16kg x 8
16kg x 8
[B]Lateral Raises/DB Rear Delt Flyes[/B]
10kg x 9/6
10kg x 8/5
10kg x 7/5
10kg x 6/5
[B]BB Bent Rows[/B]
85kg x 5
85kg x 5
85kg x 5
[B]Weighted Pullups[/B]
BW + 16kg x 4
BW + 16kg x 4
BW + 16kg x 4
[B]Seated Wide Grip Rows[/B]
#8 x 10
#8 x 10
#8 x 10
[B]Close Grip Lat Pull Downs[/B]
#11 x 10
#11 x 6
#11 x 5
[B]Seated Close Grip Rows[/B]
#10 x 7
#10 x 7
#10 x 7
[B]DB Shrugs[/B]
28kg x 7
28kg x 6
28kg x 5
28kg x 4
[QUOTE=MaCK123;1012779063]thanks brother! I love training with this kind of high volume but i still get most workouts done in 1-1hr 45mins tops.[/QUOTE]
Nice. Is that without the abs portion of the training? I was doing a similar routine to Josef Rakich's bro split at one point with a lot of emphasis on abs/obliques/core and the ab exercises alone would take a good 20-30min depending on rest times. Add that on top of all the volume and it was a killer.
Edit: nice deads man, congrats.
[QUOTE=BradCathie;1012780793]Nice. Is that without the abs portion of the training? I was doing a similar routine to Josef Rakich's bro split at one point with a lot of emphasis on abs/obliques/core and the ab exercises alone would take a good 20-30min depending on rest times. Add that on top of all the volume and it was a killer.[/QUOTE]
thats including abs aswell. I train legs first which takes about 60 minutes depending on my rest times between squats and the after that I hit abs/core ect. first with stomach vaccumms then with about 3-4 weighted exercises which only takes about 20-30 minutes again depending on rest times. I am always pretty tired after legs so I try not to go to overboard with the ab's volume so lately I have just been taking really short break's 20-30 seconds between all ab exercises and sets.
do you still do a lot for your abs/obliques/core ect.???
been lurking your log recently and your looking sick!
A pic from last chest/arms session. [IMG]http://i.imgur.com/WOwE3p8.jpg[/IMG]
Only what is a part of koht; 2 sets of weighted crunches and leg raises twice a week, so not much at all but I've never trained abs.