MaCK123's - Bodybuilding Log

[MaCK123]

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.

[MaCK123]

Pic's of current Physique.

[MaCK123]

Snap's of Some Recent Meal's

[MaCK123]

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

[MaCK123]

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

[MaCK123]

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

[Lukasz0491]

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

[MaCK123]

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!

[MaCK123]

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

[MaCK123]

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.

[MaCK123]

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

[MaCK123]

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

[MaCK123]

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

[MaCK123]

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

[MaCK123]

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

[JustBulk]

Nice weighted dips there, brah.

[MaCK123]

Nice weighted dips there, brah.

Cheers man

[MaCK123]

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

[BBuildingBros1]

good looking physique and some great lifts. getting strong!

[MaCK123]

good looking physique and some great lifts. getting strong!

Thanks brother! Looking sick in your AVI!

[BradCathie]

Squats and rows of peace. Absolutely awesome, man and so much volume; must be draining as phuck.

[MaCK123]

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.

[MaCK123]

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

[BradCathie]

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.

[MaCK123]

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!

[MaCK123]

A pic from last chest/arms session.

[BradCathie]

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.