MaCK123's - Bodybuilding Log

[grant_mckinnon]

I think im going to reduce calories by about 200 a week until im in around a 3-400 cal defecit and adjust from there. I'm actually really interested to see how my strength will go when I lower calories. Good effort man - hitting PR's on a cut is really good. haha hang in there man. the end result will be worth it, you will look great!

I did start with a 300 cal deficit right away as well. then after that I went slow. Last time I cut I lost wayyy to much muscle and strength so this time is different for sure.

Im writing this while eating jelly beans, ice cream and chips.

flexible dieting crew checking in

[MaCK123]

I did start with a 300 cal deficit right away as well. then after that I went slow. Last time I cut I lost wayyy to much muscle and strength so this time is different for sure.

Im writing this while eating jelly beans, ice cream and chips.

flexible dieting crew checking in

I see. Yeah I really want to maintain as much mass as possible this cut. Lmao flexible dieting ftw.

[Bronzzi]

You starting to cut soon? Got any progress pics? No way you're that fat that you should be cutting bro!
All the best for you! <3

[MaCK123]

You starting to cut soon? Got any progress pics? No way you're that fat that you should be cutting bro!
All the best for you! <3

Yeh bro, in about 8 weeks I'm going to start lowering calories. Not fat I just wanna cut for the new year and then I plan on lean bulking for ages as of 2014. As for progress pics I will upload at the end of bulk. Thanks man appreciate it! <3

[MaCK123]

Deadlift 4.3

Deadlifts
130kg x 5
147.5kg x 3
162.5kg x 4 PR

185kg x 1 PR

CG Lat Pull Downs
63.5kg x 12
63.5kg x 12
63.5kg x 12

One Arm HS Rows
30kg x 15
40kg x 9
40kg x 9

RG Lat Pull Downs
59kg x 12
59kg x 12
59kg x 12

CG Seated Rows
68kg x 8
68kg x 7

BB Curls
37.5kg x 8
37.5kg x 6
37.5kg x 6

Seated DB Curls
12.5kg x 12
12.5kg x 11
12.5kg x 11

Hammer Curls
12.5kg x 10
12.5kg x 10
12.5kg x 10

Comments: Great Workout! Hit 162.5kg x 4 on deads which was my 1RM not that long ago and then hit a new 1RM of 185kg (407lbs) which I was really happy with. Everything else went well.

[KrazyEyezKillah]

Really solid pulls dude, 4 plates is definitely enough to turn some heads in the gym.
Stick with those CG lat pulls too bro - those made all difference in lat development for me.

[MaCK123]

Really solid pulls dude, 4 plates is definitely enough to turn some heads in the gym.
Stick with those CG lat pulls too bro - those made all difference in lat development for me.

Cheers man! really appreciate it.

Will do with the pulldowns, I actually get a great mind muscle connection with them.

[MaCK123]

OHP 4.3

OHP
47.5kg x 5
52.5kg x 3
60kg x 2 PR

Flat DB Press
40kg x 2
35kg x 9
35kg x 7
35kg x 6

DB Shoulder Press
25kg x 9
25kg x 7
25kg x 7

Incline Bench Press
65kg x 8
65kg x 6
65kg x 4

Lateral Raises
15kg x 8
12.5kg x 15
10kg x 20
5kg x 30

Facepulls
27.5kg x 20
27.5kg x 20
27.5kg x 20

BB Shrugs
100kg x 12
100kg x 12
100kg x 12

Comments: Not bad.

[MaCK123]

Squats 4.3

Squats
107.5kg x 5
122.5kg x 3
135kg x 1

150kg x 1 PR
152.5kg x 1 PR

Front Squats
100kg x 3 PR
90kg x 6
90kg x 6

Leg Press
230kg x 5
230kg x 5
200kg x 12

Single Leg Hamstring Curls
18kg x 12
18kg x 12
18kg x 12

Standing Calf Raises
90kg x 15
90kg x 15
90kg x 15

Seated Calf Raises
65kg x 8
65kg x 8
65kg x 8

Comments: Not sure what happened with squats but I'll take it, first time in ages my quads didn't hurt when squatting. 152.5kg went up easy and I definitely have 160kg in me before the end of my bulk. Great Session!

[douglasmich]

Squats 4.3

Squats
107.5kg x 5
122.5kg x 3
135kg x 1

150kg x 1 PR
152.5kg x 1 PR

Front Squats
100kg x 3 PR
90kg x 6
90kg x 6

Leg Press
230kg x 5
230kg x 5
200kg x 12

Single Leg Hamstring Curls
18kg x 12
18kg x 12
18kg x 12

Standing Calf Raises
90kg x 15
90kg x 15
90kg x 15

Seated Calf Raises
65kg x 8
65kg x 8
65kg x 8

Comments: Not sure what happened with squats but I'll take it, first time in ages my quads didn't hurt when squatting. 152.5kg went up easy and I definitely have 160kg in me before the end of my bulk. Great Session!

My quads used to hurt when squatting

Then I started FOAM ROLLING

[MaCK123]

My quads used to hurt when squatting

Then I started FOAM ROLLING

this is the first time I didn't foam roll pre-workout. I swear im still adapting to the rumble roller or something.

[Camdz28]

I want to see some progress pics!

[grant_mckinnon]

updates Plz

[Bronzzi]

updates Plz

yep, where u at mackboi? come back!!

[douglasmich]

I want to see some progress pics!

Dat G4P

[MaCK123]

updates Plz

yep, where u at mackboi? come back!!

Dat G4P

Greetings bros!!

thanks for checking in! Apologies for not updating lately. I'm still alive and lifting but will probably discontinue to use this log. I will only post big PR's and events from now on.

Still have 4 weeks left of bulking before I start lowering calories for my cut.

I haven't tried to max for a while and

My current maxes are:

Bench: 100kg
Squat: 152.5kg
Deadlift: 190kg
OHP: 62.5kg

I would like to hit before the end of my bulk:

Bench: 102.5-105kg
Squat: 155-157.kg
Deadlift: 195kg
OHP: 67.5kg

cheers guys xx <3

[douglasmich]

Greetings bros!!

thanks for checking in! Apologies for not updating lately. I'm still alive and lifting but will probably discontinue to use this log. I will only post big PR's and events from now on.

Still have 4 weeks left of bulking before I start lowering calories for my cut.

I haven't tried to max for a while and

My current maxes are:

Bench: 100kg
Squat: 152.5kg
Deadlift: 190kg
OHP: 62.5kg

I would like to hit before the end of my bulk:

Bench: 102.5-105kg
Squat: 155-157.kg
Deadlift: 195kg
OHP: 67.5kg

cheers guys xx <3

First thing. , you quit logging.

What's the next step. ? Quitting lifting ?



Negged

[MaCK123]

First thing. , you quit logging.

What's the next step. ? Quitting lifting ?



Negged

AHHAHAH fuk I love you man

8====D

[MaCK123]

Chest/Triceps

Bench Press
65kg x 5
75kg x 5
85kg x 6 PR lel so easy, had at least 9-10. stopped purely because I wanted to try and PR on DB's so just hit reps.

Incline DB Press
34kg x 8
34kg x 6
34kg x 6
30kg x 10

Flat DB Press
42kg x 1 PR easy aswell, could get the 45's up swimmingly IMO

ISO HS Press (this one is so much better than my current gym, best pump and moving a lot more weight)
60kg x 12
80kg x 12
100kg x 9
100kg x 7

ISO Incline Press
40kg x 10
60kg x 6
60kg x 4

Incline DB Flyes
22kg x 9
22kg x 7
22kg x 7 -> 12kg x 10

DB Skull Crushers
14kg x 9
14kg x 10
14kg x 8

Straight Bar Push Downs
59kg x 12
64kg x 10
64kg x 7 -> 41kg x 10

Cable Cross Overs
23kg x 12
23kg x 12

DB Extensions
8kg x 14
8kg x 12

Comments: Aight kunts I am going to start logging again. I went back to my old gym as my member ship expires in a few days and holy fuk it is amazing now - the gym is open 24/7, literally doubled in size - has a deadlift platform, hammer strength equipment, DB's up to 80kg, Olympic weights, powercage, resistance bands, chalk, some indoor grass running track shiit, flipping tyre and even has a mini kitchen lol where you can microwave your meals put in fridge, sit down and eat ect. its so sickening so I basically was there for 3.5 hours and just fuked around trying out new equipment and did a huge amount of volume so I didn't really care much about what I lifted ^ I was happy with how easy bench was and am really keen to back to this gym when I get the money. I had so much motivation and felt good being in an environment where people actually want to push themselves and go far with lifting.

[douglasmich]

Lol dude when I train now I just try get a pump and burn calories . Don't give a **** about how much weight haha, everything is 12-15 reps (toning)


















Not srs about Tone

[MaCK123]

Lol dude when I train now I just try get a pump and burn calories . Don't give a **** about how much weight haha, everything is 12-15 reps (toning)

Not srs about Tone

LMAO

yeh soon.jpg on the toning rep-range.

still so weak, but fuk man I legit had like tricep/elbow vascularity doing pushdowns.

dat feel when still a beta ******* tho

[grant_mckinnon]

Not srs about Tone

Glad.



fark dude gym sounds epic as. mirin so much. has memebership prices stayed the same or gone up?

welcome back good job with the weight increases

[douglasmich]

Chest/Triceps

Bench Press
65kg x 5
75kg x 5
85kg x 6 PR lel so easy, had at least 9-10. stopped purely because I wanted to try and PR on DB's so just hit reps.

Incline DB Press
34kg x 8
34kg x 6
34kg x 6
30kg x 10

Flat DB Press
42kg x 1 PR easy aswell, could get the 45's up swimmingly IMO

ISO HS Press (this one is so much better than my current gym, best pump and moving a lot more weight)
60kg x 12
80kg x 12
100kg x 9
100kg x 7

ISO Incline Press
40kg x 10
60kg x 6
60kg x 4

Incline DB Flyes
22kg x 9
22kg x 7
22kg x 7 -> 12kg x 10

DB Skull Crushers
14kg x 9
14kg x 10
14kg x 8

Straight Bar Push Downs
59kg x 12
64kg x 10
64kg x 7 -> 41kg x 10

Cable Cross Overs
23kg x 12
23kg x 12

DB Extensions
8kg x 14
8kg x 12

Comments: Aight kunts I am going to start logging again. I went back to my old gym as my member ship expires in a few days and holy fuk it is amazing now - the gym is open 24/7, literally doubled in size - has a deadlift platform, hammer strength equipment, DB's up to 80kg, Olympic weights, powercage, resistance bands, chalk, some indoor grass running track shiit, flipping tyre and even has a mini kitchen lol where you can microwave your meals put in fridge, sit down and eat ect. its so sickening so I basically was there for 3.5 hours and just fuked around trying out new equipment and did a huge amount of volume so I didn't really care much about what I lifted ^ I was happy with how easy bench was and am really keen to back to this gym when I get the money. I had so much motivation and felt good being in an environment where people actually want to push themselves and go far with lifting.

my bench is like 80kg x 7 lol LOL lOL i lost all my musce on this cut


brb deleting account, cyas in the next life

[MaCK123]

Glad.



fark dude gym sounds epic as. mirin so much. has memebership prices stayed the same or gone up?

welcome back good job with the weight increases

man it is so amazing, I legit had to contain my excitement when I first walked in. the membership prices have actually stayed the same which is great - its $499 for a year or $21.95 a fortnight which is excellent for what they offer. they gym is also full of actually aware people - quite a few people compete aswell so its great.

thanks brother!

my bench is like 80kg x 7 lol LOL lOL i lost all my musce on this cut


brb deleting account, cyas in the next life

hahah douglas pls, you will get it back when you up your calories

[MaCK123]

Back/Biceps

Deadlifts
117.5kg x 5
135kg x 5
155kg x 5

192.5kg x 1 PR

WG T-Bar Rows
30kg x 10
40kg x 10

CG T-Bar Rows
40kg x 10
50kg x 12

HS ISO Pull Downs
80kg x 12
100kg x 10
100kg x 10

CG Seated Rows
#13 x 10
#14 x 9
#14 x 9

Lat Pull Downs
#11 x 10
#12 x 10
#13 x 7

DB Curls
17.5kg x 10
17.5kg x 8
15kg x 10
12.5kg x 12

Concentration Curls
8kg x 10
8kg x 10
8kg x 10

Comments: Huge Deadlift PR - hoping to pull at least 195kg x 1 in a few weeks. Went to the old gym again and it was great. Could no describe the feels I had - alone, raining.. blasting music at 3AM and lifting. felt at peace. (no homo)

[Bronzzi]

MAd PR dude!

Your lifting time always makes me wonder what the fuk do you do? Don't you go to school or anything? Ain't nobody gonna go to gym at 3AM for fuks sake!

[MaCK123]

MAd PR dude!

Your lifting time always makes me wonder what the fuk do you do? Don't you go to school or anything? Ain't nobody gonna go to gym at 3AM for fuks sake!

Cheers Bronzzi!

LOL

I just finished a course at TAFE and am working part time at the moment. just trying to figure out what I want to do next.

[douglasmich]

Back/Biceps

Deadlifts
117.5kg x 5
135kg x 5
155kg x 5

192.5kg x 1 PR

WG T-Bar Rows
30kg x 10
40kg x 10

CG T-Bar Rows
40kg x 10
50kg x 12

HS ISO Pull Downs
80kg x 12
100kg x 10
100kg x 10

CG Seated Rows
#13 x 10
#14 x 9
#14 x 9

Lat Pull Downs
#11 x 10
#12 x 10
#13 x 7

DB Curls
17.5kg x 10
17.5kg x 8
15kg x 10
12.5kg x 12

Concentration Curls
8kg x 10
8kg x 10
8kg x 10

Comments: Huge Deadlift PR - hoping to pull at least 195kg x 1 in a few weeks. Went to the old gym again and it was great. Could no describe the feels I had - alone, raining.. blasting music at 3AM and lifting. felt at peace. (no homo)

Mack of peace....

4 on 1 off >>>

[MaCK123]

Mack of peace....

4 on 1 off >>>

Routine is legit man. can confirm just squatted 155kg with ease.


Legs

OHP
65kg x 1 PR

Squats
100kg x 5
115kg x 5
130kg x 6

155kg x 1 PR

Leg Press (plate weight)
240kg x 12
240kg x 12
240kg x 12
280kg x 1
300kg x 1

DB Lunges
20kg x 12
10kg x 25

One Leg Extensions
32kg x 12
32kg x 12

Hamstring Curls
45kg x 12
45kg x 12
45kg x 12

Smith Machine Calf Raises
110kg x 12
110kg x 12
110kg x 12

Leg Press Calf Raises
80kg x 12
120kg x 12
120kg x 12

Comments: Really good leg session. Finally got a decent leg pump. hit 155kg on squats although I feel like my squat form can improve a bit. I find I am quite weak out of the hole and go into a slight good morning. anyone have any ideas? Maybe improve ankle flexibility? or could tight calves be causing issues? pls respond.

EDIT: Also hit 65kg x 1 on OHP

[douglasmich]

Routine is legit man. can confirm just squatted 155kg with ease.


Legs

Squats
100kg x 5
115kg x 5
130kg x 6

155kg x 1 PR

Leg Press (plate weight)
240kg x 12
240kg x 12
240kg x 12
280kg x 1
300kg x 1

DB Lunges
20kg x 12
10kg x 25

One Leg Extensions
32kg x 12
32kg x 12

Hamstring Curls
45kg x 12
45kg x 12
45kg x 12

Smith Machine Calf Raises
110kg x 12
110kg x 12
110kg x 12

Leg Press Calf Raises
80kg x 12
120kg x 12
120kg x 12

Comments: Really good leg session. Finally got a decent leg pump. hit 155kg on squats although I feel like my squat form can improve a bit. I find I am quite weak out of the hole and go into a slight good morning. anyone have any ideas? Maybe improve ankle flexibility? or could tight calves be causing issues? pls respond.

Lol my ankles are horrid. I really wanna be front squatting on my bulk . But the shoulder pain is unbearable and I bearly drop the bar

HALLP!!!!!!!!!!!!!!