Page 21 of 45 FirstFirst ... 11192021222331 ... LastLast
Results 501 to 525 of 1123

Thread: Mac's Journal

  1. #501
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    back from sea!

    managed to train 3 times a weeks whilst I was away... 5/3/1 or GVT but nothing too heavy. sleep and nutrition at sea in a submarine isn't always great so now need to get back to it!

    hope everyone is well.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #502
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Tuesday 30 April

    Squat:

    3 x 20 @ 20kg (bar) - warmup
    10 @ 70kg
    5 @ 120kg
    3 @ 130kg
    1 @ 135kg
    1 @ 137.5kg
    3 x 1 @ 140kg (308lbs)
    5 @ 120kg

    Note: 1st time squatting in about 6 weeks and, whilst I new this wasn't going to be easy, I was surprised at how hard this was!

    Form was starting to go slightly at 137.5kg (vice 160kg before I went to sea) but I focussed and carried on just to get used to having the weight on my back again.

    I will drop the weight next week to focus on depth and form again.

    EZ Bar Curls:

    30 @ 20kg - warmup

    BB Curls:

    10 @ 35kg
    4 @ 45kg
    5 @ 42.5kg
    4 @ 42.5kg
    5 @ 40kg
    5 @ 40kg

    Note: did a bit of CV after this (well, I mowed the lawn for the 1st time this year) and it wiped me out!
    Last edited by macdaknife; 05-13-2013 at 05:24 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #503
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    Great work getting back into it, bud! Strength'll return quick enough.

    See anything good at sea? Bump into any Krakens?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  4. #504
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Quote Originally Posted by GazzyG View Post
    Great work getting back into it, bud! Strength'll return quick enough.
    cheers Gaz!

    Quote Originally Posted by GazzyG View Post
    See anything good at sea? Bump into any Krakens?
    haha! unfortunately not... just LOTS of dolphins!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #505
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    Quote Originally Posted by macdaknife View Post
    haha! unfortunately not... just LOTS of dolphins!
    Do you train them and equip them with weapons, ala Red Alert 2?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #506
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,440
    Nice session. Squats are an exercise where I notice a huge drop if I don't consistently do them as well.

  7. #507
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Quote Originally Posted by tom183 View Post
    Nice session. Squats are an exercise where I notice a huge drop if I don't consistently do them as well.
    cheers Tom. yeah... I find that across the board tbh. I train at sea but can't do anything heavy (bit limited in a submarine) and I've always lost 1/2 - 3/4 of a stone of bodyweight by the time I get back so it's always a slog to regain before the next trip. I guess that's all part of the challenge isn't it?
    Last edited by macdaknife; 05-19-2013 at 04:55 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  8. #508
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    After my last session I drove up to Scotland to see family and, whilst I took my training gear up with me with a plan to hit the gym a couple of times, it just didn't happen!

    I did do a single circuit that my brother-in-law runs and, as it was the 1st CV I'd done in donkeys, added to the fact that I'd just squatted the day before for the 1st time in 6 weeks, it was HARD! I managed it nonetheless and even managed to show up a few of the younger kids who were a lot leaner than me but couldn't do a pressup or sprint!

    far too much alcohol and very poor nutrition in the week in Scotland plus the knackering drive home meant that the couple of sessions I've had since I got back home were weak! here they are anyway:

    FRIDAY 10 MAY

    Squat:

    3 x 20 @ 20kg - warmup
    1 x 10 @ 40kg
    1 x 5 @ 70kg
    1 x 5 @ 100kg
    5 x 3 @ 120kg (264lbs)

    Note: all beltless and deep but 100kg+ felt heavy!

    BB Curls:

    1 x 30 @ 20kg - warmup
    1 x 8 @ 40kg
    5 x 6 @ 40kg

    DB Concentration Curls:

    5 x 10 @ 10kg


    SATURDAY 11 MAY

    Bench:

    3 x 20 @ 20kg - warmup
    1 x 10 @ 40kg
    1 x 10 @ 50kg
    1 x 10 @ 60kg
    1 x 10 @ 70kg
    1 x 10 @ 80kg
    1 x 5 @ 85kg
    1 x 1 @ 87.5kg (192.5lbs)

    Skullcrushers:

    1 x 30 @ 20kg - warmup

    Skullcrushers superset CGBP:

    6 x 10 + 10 @ 32.5kg
    Last edited by macdaknife; 05-13-2013 at 05:41 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #509
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    WEDNESDAY 15 MAY

    Bench:

    3 x 20 @ 32.5kg - warmup
    1 x 3 @ 70kg
    1 x 1 @ 90kg
    1 x F @ 105kg - weight was moving up ok but then wobbled sideways!
    1 x 1 @ 105kg - *5kg PB
    1 x 1 @ 107.5kg - *2.5kg PB
    1 x 1 @ 110kg (242lbs) - *2.5kg PB
    1 x F @ 112.5kg - got greedy!
    1 x 3 @ 90kg
    1 x 3 @ 80kg
    1 x 3 @ 70kg
    1 x 23 @ 60kg - finisher!

    Note: I train alone so technique is an issue (very easy to fall into bad habits). a mate mentioned the other day about elbow position on the bench and last night I watched an interview with Mike O'Hearn on Gaz's YouTube feed which said the same thing... tried it tonight and ended 10kg up! very happy!

    seriously need to book that session with a coach that I've been thinking about for a while!
    Last edited by macdaknife; 05-15-2013 at 05:17 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #510
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,440
    Strong bench PRs, mate. No doubt you would have gotten 112.5 or even more if you went straight to that.

  11. #511
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Quote Originally Posted by tom183 View Post
    Strong bench PRs, mate. No doubt you would have gotten 112.5 or even more if you went straight to that.
    cheers Tom! I think I might've got it if I was a bit fresher as I felt like there was more in there. Nonetheless I need to get used to the slightly narrower position on the bar as everything feels less stable (hence the failure when it wobbled on the 1st attempt at 105kg).
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #512
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    FRIDAY 17 MAY

    Seated Military Press:

    3 x 10 @ 20kg - warmup
    1 x 5 @ 40kg
    1 x 5 @ 50kg
    1 x 5 @ 55kg
    1 x 2 @ 57.5kg (126.5lbs)
    1 x 2 @ 55kg
    1 x 3 @ 52.5kg
    2 x 5 @ 50kg
    1 x 3 @ 50kg

    Note: new belt and Fat Gripz turned up today and, as the website said use them for all pressing movements I used them for these... not sure if it felt any different.

    haven't done a proper overhead press session for a while and, whilst this isn't massive weights by any standards, I was happy with this.

    DB Lateral Raises:

    3 x 21 @ 7.5kg

    Note: 3 x straight, 3 x pronated, 3 x supinated

    BB Curls (with Fat Gripz):

    1 x 30 @ 20kg - warmup

    Note: curling with the Fat Gripz certainly batters the forearms!

    didn't get any further than this as my neighbour turned up at the door and we ended up playing COD Black Ops 2 whilst having a couple of beers... oh well!!
    Last edited by macdaknife; 05-19-2013 at 04:55 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #513
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    SATURDAY 18 MAY

    Low Bar Squats:

    3 x 20 @ 20kg - warmup
    1 x 5 @ 70kg
    1 x 5 @ 100kg
    1 x 3 @ 120kg - wrist straps on

    Note: 1st time trying Low Bar Squats and my wrists were suffering!

    Hams felt good and strong... so need to do a lot more of these!

    High Bar Squats:

    1 x 3 @ 120kg
    1 x 3 @ 130kg - belt on
    5 x 3 @ 140kg (308lbs)
    1 x 3 @ 120kg
    1 x 10 @ 100kg - fast

    Note: all good and deep.

    1st time with new belt and it's significantly thicker and wider than my old belt... can barely do it up or undo the bloody thing it's so stiff!

    BB Curls (with Fat Gripz):

    1 x 30 @ 20kg - warmup
    1 x 5 @ 40kg
    4 x 4 @ 40kg
    1 x 2 @ 40kg

    Note: forearms were screaming by the end of these... need to do much more grip work!
    Last edited by macdaknife; 05-18-2013 at 11:13 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #514
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    Looking good!!

    Glad you got some Fatgripz, I think they are an amazing tool for the money!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #515
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    Good work going on in here, MAc, as always! Can't believe the other night, chatting to you on FB while you were benching - PR after PR after PR, lol!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  16. #516
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,440
    Nice work, mate.

  17. #517
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Quote Originally Posted by GazzyG View Post
    Good work going on in here, MAc, as always! Can't believe the other night, chatting to you on FB while you were benching - PR after PR after PR, lol!
    cheers Gaz! yeah it was good chatting with you (and I definately needed the time to get ready for the next set!)

    Quote Originally Posted by NickAus View Post
    Looking good!!

    Glad you got some Fatgripz, I think they are an amazing tool for the money!
    cheers Nick! definately felt the difference when curling so I'll be using these a lot from now on. thanks for the tip!

    Quote Originally Posted by tom183 View Post
    Nice work, mate.
    cheers Tom!
    Last edited by macdaknife; 05-19-2013 at 05:00 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #518
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    anyone got any tips on how to alleviate/avoid wrist pain when doing Low Bar Squats? (the coach I am planning to see isn't available before I head off on holiday)
    Last edited by macdaknife; 05-19-2013 at 05:07 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #519
    Skinny Feet Kiff's Avatar
    Join Date
    Nov 2008
    Location
    South East England
    Posts
    2,789
    Quote Originally Posted by macdaknife View Post
    anyone got any tips on how to alleviate/avoid wrist pain when doing Low Bar Squats? (the coach I am planning to see isn't available before I head off on holiday)
    Personally i find a wider grip helps....

    BOO by the way good training!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  20. #520
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Quote Originally Posted by Kiff View Post
    Personally i find a wider grip helps....

    BOO by the way good training!
    HEY HEY HEY... HE'S BACK!

    How's it going bud?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  21. #521
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    31 MAY 13

    Squats (feet close together):

    3 x 20 @ 40kg - warmup
    1 x 20 @ 70kg
    1 x 15 @ 100kg (220lbs)
    1 x 5 @ 100kg - was supposed to 15 but a neighbour's kid was visiting and needed to go home across the road
    2 x 15 @ 100kg

    Note: all slow and as deep as I could manage (not very to begin with but got deeper as I loosened up) and with a good squeeze at the top of each rep... quads on fire!

    felt like I could've got a few more reps out on each set but I really was blowing out of my arse! my conditioning is crap!!

    was going to do some fat gripz curls after but I didn't... need to regain a bit of discipline in the gym!
    Last edited by macdaknife; 05-31-2013 at 07:58 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #522
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    15 reppers?! Well, you did say you needed to do more cardio...
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  23. #523
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,440
    Nice squats, bud.

  24. #524
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Quote Originally Posted by GazzyG View Post
    15 reppers?! Well, you did say you needed to do more cardio...
    definately do bud... on holiday in Italy the other day my youngest daughter said I was pregnant!!

    Quote Originally Posted by tom183 View Post
    Nice squats, bud.
    cheers Tom. I'm not sure how close to put my feet together for these but for this session they were almost touching... what do you reckon?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #525
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,440
    I'm not sure how close to put my feet together for these but for this session they were almost touching... what do you reckon?
    What are you trying to achieve by narrowing your stance? As much emphasis on the quads as possible?

Similar Threads

  1. Starting Strength Journal - first journal
    By ditogarcia in forum Member Online Journals
    Replies: 31
    Last Post: 12-08-2008, 07:14 AM
  2. My Journal
    By eatdirt40 in forum Member Online Journals
    Replies: 83
    Last Post: 09-03-2003, 01:16 PM
  3. My Journal
    By Hercule in forum Member Online Journals
    Replies: 30
    Last Post: 08-05-2003, 05:54 PM
  4. Animated pictures
    By Sinep in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 06-22-2001, 05:47 AM

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •