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.
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Thread: MaCK123's - Bodybuilding Log
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01-06-2013, 11:37 AM #1
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01-06-2013, 11:44 AM #2
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01-06-2013, 11:47 AM #3
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01-06-2013, 11:54 AM #4
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 4Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-07-2013, 10:31 AM #5
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 10Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-08-2013, 10:23 AM #6
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 8/8Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-08-2013, 10:33 AM #7
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01-08-2013, 07:23 PM #8
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01-09-2013, 09:27 PM #9
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 6Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-10-2013, 10:46 AM #10
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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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01-11-2013, 10:56 AM #11
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 8Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-13-2013, 10:48 AM #12
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 8Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-14-2013, 11:50 AM #13
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 8Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-15-2013, 11:30 AM #14
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 6Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-16-2013, 09:33 PM #15
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 6Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-17-2013, 12:11 AM #16
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01-17-2013, 01:31 AM #17
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01-17-2013, 10:48 AM #18
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 10Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-17-2013, 11:52 AM #19
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01-17-2013, 04:23 PM #20
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01-19-2013, 05:52 AM #21
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01-20-2013, 12:29 AM #22
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01-20-2013, 12:35 AM #23
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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 4Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-20-2013, 12:37 AM #24
- Join Date: Dec 2011
- Location: Victoria, Australia
- Age: 31
- Posts: 3,595
- Rep Power: 994
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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☢☢☢☢ Tall Guy Crew ☢☢☢☢
☆☆☆MISC INK CREW☆☆☆
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01-20-2013, 12:42 AM #25
- Join Date: Jan 2012
- Location: Perth, WA, Australia
- Age: 29
- Posts: 3,721
- Rep Power: 2015
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!Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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01-20-2013, 01:20 AM #26
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01-20-2013, 11:58 AM #27
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