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  1. #1
    Registered User MaCK123's Avatar
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    Location: Perth, WA, Australia
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    MaCK123's - Bodybuilding Log

    MaCK123 Checking In.

    Starting a bodybuilding log where I will regularly track everything bodybuilding related - workouts, nutrition, progress pic's, pic's of meals, lifting videos ect.
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  2. #2
    Registered User MaCK123's Avatar
    Join Date: Jan 2012
    Location: Perth, WA, Australia
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    Pic's of current Physique.
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  3. #3
    Registered User MaCK123's Avatar
    Join Date: Jan 2012
    Location: Perth, WA, Australia
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    Snap's of Some Recent Meal's


    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  4. #4
    Registered User MaCK123's Avatar
    Join Date: Jan 2012
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    6/1/13-Chest/Arms

    Flat BB Bench
    70kg x 8
    70kg x 9 (1 spotted)
    70kg x 8

    Incline DB Bench
    32kg x 4
    32kg x 2
    32kg x 2
    32kg x 2

    Weighted Dips
    BW + 24kg x 8
    BW + 24kg x 8
    BW + 24kg x 6

    Close Grip Bench Press
    60kg x 5
    60kg x 4
    60kg x 4

    DB Pullovers
    30kg x 8
    30kg x 8

    Incline DB Flyes
    18kg x 8/8
    18kg x 8/8

    Standing DB Curls
    16kg x 8/8
    16kg x 5/5
    16kg x 5/5

    Incline DB Curls
    12kg x 10/10
    12kg x 10/10
    12kg x 10/10

    Hammer Curls
    16kg x 5/5
    16kg x 5/5
    16kg x 5/5

    French Press
    35kg x 3
    35kg x 3
    35kg x 4

    Overhead DB Extensions
    20kg x 10
    20kg x 10
    20kg x 10

    Rope Pushdowns
    45kg x 7
    45kg x 10
    45kg x 4
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  5. #5
    Registered User MaCK123's Avatar
    Join Date: Jan 2012
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    7/1/13-Legs/Abs

    Squats
    125kg x 3
    125kg x 3
    125kg x 3

    Front Squats
    80kg x 5
    80kg x 5
    80kg x 5

    BB Split Squats
    45kg x 8/8
    45kg x 8/8

    Leg Extensions
    54kg x 12
    54kg x 12

    Romanian Deadlift
    80kg x 8
    80kg x 8
    80kg x 8

    Leg Press Calf Raises
    235.7kg x 8
    235.7kg x 8
    235.7kg x 7
    235.7kg x 7

    Smith Machine Calf Raises
    85kg x 10
    85kg x 10
    85kg x 10

    Stomach Vaccumms
    8 x 10 Second Holds

    Oblique Cable Crunches
    73kg x 8/8
    73kg x 8/8
    73kg x 4/4

    Ab Machine
    64kg x 8
    64kg x 8

    Woodchoppers
    36kg x 10/10
    36kg x 10/10

    Hanging Leg Raises
    BW x 10
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  6. #6
    Registered User MaCK123's Avatar
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    8/1/13-Delts/Back

    DB Shoulder Press
    28kg x 4
    28kg x 3
    28kg x 3

    BB Upright Rows
    35kg x 10
    35kg x 10
    35kg x 10

    Lat Raises/Rear Delt Flyes
    10kg/9kg x 10/10
    10kg/9kg x 8/10
    10kg/9kg x 8/10

    BB Rows
    110kg x 4
    110kg x 4
    110kg x 3

    Weighted Pullups
    BW + 14kg x 6
    BW + 14kg x 5
    BW + 14kg x 4

    T-Bar Rows
    65kg x 10
    65kg x 9
    65kg x 9

    Lat Pulldowns
    73kg x 10
    73kg x 8
    73kg x 7

    Close Grip Rows
    64kg x 11
    64kg x 11
    64kg x 11

    DB Shrugs
    24kg x 10
    24kg x 10
    24kg x 10

    DB Reverse Grip Wrist Curls
    4kg x 8/8
    4kg x 8/8

    DB Wrist Curls
    9kg x 8/8
    9kg x 8/8
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  7. #7
    Banned Lukasz0491's Avatar
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    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
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  8. #8
    Registered User MaCK123's Avatar
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    Originally Posted by Lukasz0491 View Post
    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
    Thanks man, just checked out your log. lifts are wicked. keep it up!
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  9. #9
    Registered User MaCK123's Avatar
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    9/1/13-Chest/Arms

    Flat BB Bench
    75kg x 6
    75kg x 5
    75kg x 4

    Incline DB Bench
    32kg x 5
    32kg x 3
    32kg x 3
    32kg x 3

    Weighted Dips
    BW + 24kg x 9
    BW + 24kg x 9
    BW + 24kg x 7

    Close Grip Bench Press
    60kg x 6
    60kg x 5
    60kg x 5

    DB Pullovers
    32kg x 6
    32kg x 6

    Flat DB Flyes
    20kg x 8/8
    20kg x 6/6

    Standing DB Curls
    16kg x 9/9
    16kg x 7/7
    16kg x 5/5

    Hammer Curls
    16kg x 6/6
    16kg x 7/7
    16kg x 6/6

    DB Incline Curls
    14kg x 7/7
    14kg x 6/6
    14kg x 6/6

    French Press
    35kg x 5
    35kg x 4
    35kg x 3

    OH DB Extensions
    10kg x 6/6
    10kg x 4/4
    10kg x 4/4

    Rope Pushdowns
    45kg x 10
    45kg x 8
    45kg x 6
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  10. #10
    Registered User MaCK123's Avatar
    Join Date: Jan 2012
    Location: Perth, WA, Australia
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    10/1/13-Legs/Abs

    Squats
    125kg x 5
    125kg x 4
    125kg x 3

    Front Squats
    85kg x 3
    85kg x 3

    Leg Press
    265.7kg x 5
    265.7kg x 5

    BB Split Squats
    50kg x 6/6
    50kg x 6/6

    Leg Extensions
    54kg x 14
    54kg x 14

    Hamstring Curls
    86kg x 10
    86kg x 10

    Leg Press Calf Raises
    235.7kg x 10
    235.7kg x 10
    235.7kg x 10
    235.7kg x 10

    Seated Calf Raises
    50kg x 12
    50kg x 12
    50kg x 12
    50kg x 12

    Stomach Vaccumms
    15 x 5 Second Holds

    Weighted Decline Crunches
    BW + 5kg x 12
    BW + 5kg x 12

    Roman Chairs
    BW x 12

    Russian Twists/Jack Knife Sit Ups
    20kg x 20/6

    Cable Crunches
    73kg x 10
    73kg x 10
    73kg x 10
    73kg x 10

    Leg pics from tonight's workout.


    Last edited by MaCK123; 01-10-2013 at 10:53 AM.
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  11. #11
    Registered User MaCK123's Avatar
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    11/1/13-Delts/Back

    Deadlifts
    155kg x 3
    155kg x 1

    DB Shoulder Press
    28kg x 5
    28kg x 4
    28kg x 4

    BB Upright Rows
    40kg x 6
    40kg x 6
    40kg x 6
    40kg x 6

    Lat Raises/DB Rear Delt Flyes
    9kg x 12/11
    9kg x 10/11
    9kg x 10/6
    9kg x 8/6

    BB Bent Rows
    80kg x 8
    80kg x 6
    80kg x 5

    Weighted Pullups
    BW + 14kg x 7
    BW + 14kg x 5
    BW + 14kg x 5

    Wide Grip Cable Rows
    #7 x 10
    #7 x 10
    #7 x 10

    Lat Pulldowns
    79kg x 4
    79kg x 4
    79kg x 4

    Close Grip Cable Rows
    #9 x 10
    #9 x 10
    #9 x 10

    DB Shrugs
    26kg x 8
    26kg x 8
    26kg x 8
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  12. #12
    Registered User MaCK123's Avatar
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    Location: Perth, WA, Australia
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    13/1/13-Chest/Arms

    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.

    Flat BB Bench
    75kg x 7
    75kg x 5 (+ 1 extra spotted)
    75kg x 5
    75kg x 3

    Incline DB Bench
    32kg x 4
    32kg x 2
    32kg x 2
    32kg x 1

    Weighted Dips
    BW + 26kg x 5
    BW + 26kg x 5
    BW + 26kg x 5

    Close Grip Bench Press
    65kg x 4
    65kg x 3
    65kg x 3

    Incline DB Flyes
    18kg x 9
    18kg x 5
    18kg x 4
    18kg x 4

    BB Curls
    35kg x 7
    35kg x 5
    35kg x 4

    Incline DB Curls
    14kg x 10
    14kg x 9
    14kg x 9

    Hammer Curls
    16kg x 6
    16kg x 4
    16kg x 4

    Decline DB French Press
    10kg x 10
    10kg x 9
    10kg x 7

    Over Head DB Extensions
    22kg x 6
    22kg x 6
    22kg x 6

    Straight Bar Pushdowns
    45kg x 11
    45kg x 9
    45kg x 8
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  13. #13
    Registered User MaCK123's Avatar
    Join Date: Jan 2012
    Location: Perth, WA, Australia
    Age: 20
    Stats: 5'9", 182 lbs
    Posts: 3,754
    Rep Power: 1908
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    14/1/13-Legs/Abs

    Squats
    130kg x 2
    130kg x 2

    Front Squats
    90kg x 2
    90kg x 2
    90kg x 2

    Leg Press
    265.7kg x 7
    265.7kg x 7
    265.7kg x 7

    BB Split Squats
    60kg x 4/4
    60kg x 4/4
    60kg x 4/4

    Romanian Dealifts
    85kg x 6
    85kg x 6

    Leg Press Calf Raises
    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

    Lying Stomach Vaccumms
    12 x 7 Second Holds

    Cable Crunches
    73kg x 14
    73kg x 14
    73kg x 14

    Decline Weighted Bicycle Crunches
    5kg x 4/4
    5kg x 4/4

    Decline Weighted Crunches
    10kg x 5
    10kg x 5

    Hanging Leg Raises
    BW x 8
    BW x 8
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  14. #14
    Registered User MaCK123's Avatar
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    Location: Perth, WA, Australia
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    15/1/13-Delts/Back

    DB Shoulder Press
    28kg x 7
    28kg x 5
    28kg x 5

    BB Upright Rows
    40kg x 8
    40kg x 8
    40kg x 8
    40kg x 8

    Lateral Raises/Facepulls
    10kg/36kg x 8/12
    10kg/36kg x 7/12
    10kg/36kg x 6/10
    10kg/36kg x 4/10

    BB Bent Rows
    80kg x 10
    80kg x 10
    80kg x 10

    DB Rows
    38kg x 5/5
    38kg x 5/5
    38kg x 5/5

    Weighted Pull Ups
    BW + 14kg x 8
    BW + 14kg x 6
    BW + 14kg x 6

    Close Grip Lat Pull Downs
    59kg x 11
    59kg x 11
    59kg x 10

    Close Grip Rows
    #8 x 11
    #8 x 11
    #8 x 11

    DB Shrugs
    26kg x 12
    26kg x 12
    26kg x 12

    EZ Reverse Grip Wrist Curls/EZ Wrist Curls
    12.5kg/22.5kg x 8/6
    12.5kg/22.5kg x 6/6

    Straight Bar Reverse Grip Wrist Curls
    12.5kg x 6
    12.5kg x 6
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  15. #15
    Registered User MaCK123's Avatar
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    16/1/13-Chest/Arms

    Flat BB Bench
    75kg x 7 (+ 1 extra spotted)
    75kg x 6 (+ 1 extra spotted)
    75kg x 6 (+ 1 extra spotted)
    75kg x 5 (+ 1 extra spotted)

    Incline DB Bench
    32kg x 4
    32kg x 3
    32kg x 2
    32kg x 2

    Weighted Dips
    BW + 26kg x 7
    BW + 26kg x 6
    BW + 26kg x 5

    Close Grip Bench Press
    65kg x 4
    65kg x 4
    65kg x 4

    Flat DB Flyes
    20kg x 7
    20kg x 7
    20kg x 7

    High Cable Cross Overs
    18kg x 12
    18kg x 12
    18kg x 12

    BB Curls
    35kg x 9
    35kg x 7
    35kg x 6

    Hammer Curls
    16kg x 8
    16kg x 6
    16kg x 6

    Concentration Curls
    12kg x 8
    12kg x 6
    12kg x 6

    Decline DB Skullcrushers
    12kg x 8
    12kg x 6
    12kg x 6

    Over Head DB Extensions
    22kg x 9
    22kg x 8
    22kg x 8

    Rope Push Downs
    50kg x 7
    50kg x 6
    50kg x 6
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  16. #16
    Spartan Veteran Warrior JustBulk's Avatar
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    Nice weighted dips there, brah.
    ~LAKERS~
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  17. #17
    Registered User MaCK123's Avatar
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    Originally Posted by JustBulk View Post
    Nice weighted dips there, brah.
    Cheers man
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  18. #18
    Registered User MaCK123's Avatar
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    17/1/13-Legs/Abs

    Squats
    130kg x 3
    130kg x 3

    Front Squats
    90kg x 4
    90kg x 4
    90kg x 4

    Hack Squats
    60kg x 6
    60kg x 6
    60kg x 6

    BB Split Squats
    60kg x 6
    60kg x 6
    60kg x 6

    Hamstring Curls
    86kg x 11
    86kg x 6

    Leg Press Calf Raises
    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

    Stomach Vaccumms
    20 x 3 Second Holds

    Standing Cable Crunches
    54kg x 15
    54kg x 15
    54kg x 15

    Decline Bicycle Crunches/Crunches
    BW + 10kg x 2/4
    BW + 10kg x 2/4

    Ab Machine
    68kg x 6
    68kg x 6

    Hanging Leg Raises
    BW x 10
    BW x 10
    BW x 10
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  19. #19
    Registered User BBuildingBros1's Avatar
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    good looking physique and some great lifts. getting strong!
    Workout Log: http://forum.bodybuilding.com/showthread.php?t=152414673

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  20. #20
    Registered User MaCK123's Avatar
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    Originally Posted by BBuildingBros1 View Post
    good looking physique and some great lifts. getting strong!
    Thanks brother! Looking sick in your AVI!
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  21. #21
    Registered User BradCathie's Avatar
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    Squats and rows of peace. Absolutely awesome, man and so much volume; must be draining as phuck.
    Workout Log: http://forum.bodybuilding.com/showthread.php?t=168292533&p=1378041213#post1378041213
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  22. #22
    Registered User MaCK123's Avatar
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    Originally Posted by BradCathie View Post
    Squats and rows of peace. Absolutely awesome, man and so much volume; must be draining as phuck.
    thanks brother! I love training with this kind of high volume but i still get most workouts done in 1-1hr 45mins tops.
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  23. #23
    Registered User MaCK123's Avatar
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    18/1/13-Delts/Back

    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

    Deadlifts
    60kg x 5
    100kg x 3
    120kg x 3
    140kg x 2
    150kg x 1
    160kg x 1

    DB Shoulder Press
    30kg x 5 (All Reps Spotted)
    30kg x 5 (All Reps Spotted)
    30kg x 5 (All Reps Spotted)

    DB Upright Rows
    16kg x 8
    16kg x 8
    16kg x 8
    16kg x 8

    Lateral Raises/DB Rear Delt Flyes
    10kg x 9/6
    10kg x 8/5
    10kg x 7/5
    10kg x 6/5

    BB Bent Rows
    85kg x 5
    85kg x 5
    85kg x 5

    Weighted Pullups
    BW + 16kg x 4
    BW + 16kg x 4
    BW + 16kg x 4

    Seated Wide Grip Rows
    #8 x 10
    #8 x 10
    #8 x 10

    Close Grip Lat Pull Downs
    #11 x 10
    #11 x 6
    #11 x 5

    Seated Close Grip Rows
    #10 x 7
    #10 x 7
    #10 x 7

    DB Shrugs
    28kg x 7
    28kg x 6
    28kg x 5
    28kg x 4
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  24. #24
    Registered User BradCathie's Avatar
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    Originally Posted by MaCK123 View Post
    thanks brother! I love training with this kind of high volume but i still get most workouts done in 1-1hr 45mins tops.
    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.
    Workout Log: http://forum.bodybuilding.com/showthread.php?t=168292533&p=1378041213#post1378041213
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  25. #25
    Registered User MaCK123's Avatar
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    Originally Posted by BradCathie View Post
    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.
    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!
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  26. #26
    Registered User MaCK123's Avatar
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    A pic from last chest/arms session.
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  27. #27
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    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.
    Workout Log: http://forum.bodybuilding.com/showthread.php?t=168292533&p=1378041213#post1378041213
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