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Macca's Log of Power!

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BigMaccaIcon...23-07-2010 @ 11:19 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Thursday 22nd July 2010 - Assistance


Leg Press
  • 300kg x 15
  • 300kg x 15
  • 300kg x 15


Leg Extension - Plate Loaded
  • 55kg x 15
  • 55kg x 15
  • 55kg x 12


Lying Hamstring Curl - Plate Loaded
  • 37.5kg x 7
  • 37.5kg x 7
  • 37.5kg x 7


Toe Presses
  • 240kg x 8
  • 240kg x 8
  • 240kg x 8
  • 240kg x 8


Seated Calf Raise
  • 55kg x 8
  • 55kg x 8
  • 55kg x 8
  • 55kg x 8
  • 55kg x 8


Weighted Chins
  • 10kg x 8
  • 10kg x 8
  • 10kg x 8


Bench Rows
  • 80kg x 8
  • 80kg x 8
  • 80kg x 8



1 Arm Rows
  • 50kg x 8
  • 50kg x 7
  • 50kg x 6


Axle Curls
  • 30kg x 10
  • 30kg x 10
  • 30kg x 10
  • 30kg x 10
  • 30kg x 10
  • 30kg x 10


Late session this, so just a quick blast through.

My lower bicep tendon on my right arm is still F.U.B.A.R from doing Conan's a couple of weeks ago. Too painful to do any real bicep work so just did some light curls to flush some blood through and rehab.

Macca
BigMaccaIcon...24-07-2010 @ 07:55 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Friday 23rd July 2010 - Cardio / 5 Minutes of Death


Boar Inspired Tabata

Cross Trainer - 10 rounds of 20 seconds

Not the best idea after leg pressing yesterday, it felt worse than last time (if that's possible Eek )

Macca
BigMaccaIcon...24-07-2010 @ 14:01 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 24th July 2010 - Grip and Shoulders - Ralls


Axle dead and hold
  • 60kg x 10 secs
  • 100kg x 10 secs
  • 120kg x 10 secs
  • 130kg x 10 secs
  • 130kg x 10 secs
  • 120kg x 30 secs


Push Press
  • 95kg x 4
  • 95kg x 4
  • 95kg x 4
  • 95kg x 5
  • 95kg x 5


Strict Press (Type A Wink)
  • 80kg x 4
  • 80kg x 4
  • 80kg x 3
  • 80kg x 3
  • 75kg x 4


Also did a few sets of seated lateral raises, rear flye and shrugs

Macca
BoarIcon...24-07-2010 @ 14:38 
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Nothing left in the tank.
Member 5, 25596 posts
Administrator
great tabata and toe presses ! winner !
garroldIcon...24-07-2010 @ 16:36 
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Member 746, 728 posts
SQ 180, BP 120, DL 222.5
522.5 kgs @ 74kgs UnEq		Forgive my ignorance, but what does tabata mean?
BigMaccaIcon...25-07-2010 @ 19:23 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
garrold said:Forgive my ignorance, but what does tabata mean?


Hello mate,

It's basically high intensity cardio (HIT).

You pick you poison (for me a sturdy cross training on a high resistance setting) and go 100% balls out for 20 seconds and the rest for 10 seconds and repeat for 8 rounds.

Boar's version is extra mainly and has 10 rounds Happy

It's tough stuff and it never really seems to get any easier, but it's supposed to be good for fat burning and increasing stamina do it's all good Grin

It also has the advantage of being all over in a few minutes - 15 for me (5m warmup, 5m tabata, 5m cool down / death

Macca
BigMaccaIcon...26-07-2010 @ 01:10 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Sunday 25th July 2010
Boar Inspired Tabata

Cross Trainer - 10 rounds of 20 seconds


Abs

Hanging Knee Raises

2 x 20
1 x 10 to either side

Crunches
1 x 20
1 x 15

Ab Roll Outs
1 x 10
1 x 10
1 x 10

Tabata is still no easier - It better be doing me some good!

Macca
BoarIcon...26-07-2010 @ 11:03 
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Nothing left in the tank.
Member 5, 25596 posts
Administrator
tabata never gets easier ! therin lies its beauty !

its a kind of self-progressing beasting , no matter how fit you are (and your in good nick as it is) you give it your all and then have a rest on the floor = results !

(and the result is you having a doozie of a time at the dragons)
garroldIcon...26-07-2010 @ 13:26 
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Member 746, 728 posts
SQ 180, BP 120, DL 222.5
522.5 kgs @ 74kgs UnEq		Right. Got it. Sounds grim. And WAY too energetic.
BigMaccaIcon...26-07-2010 @ 14:24 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Boar said:tabata never gets easier ! therin lies its beauty !

its a kind of self-progressing beasting , no matter how fit you are (and your in good nick as it is) you give it your all and then have a rest on the floor = results !

(and the result is you having a doozie of a time at the dragons)


My man love for you is in the balance here Boar, putting stupid idea's like tabata in my head Happy

The problem is I don't think I can give it up... Being done and dusted in 15 minutes is just too much of a attraction for a busy man like myself.

Is there a helpline I can ring?
BigMaccaIcon...26-07-2010 @ 22:56 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Monday 26th July 2010 - Bench / Assistance - Ralls


My first bench session with Andy B and the boys - Robbo jumped in for a bit of close grip work as well.

They had me doing all sorts of s**t that I don't really understand, but I feel like a proper powerlifter now Grin

Bench Press
  • 60kg x 10
  • 100kg x 5
  • 125kg x 3
  • 135kg x 3
  • 145kg x 3

    2 Board Press from here

  • 155kg x 3
  • 160kg x 2
  • 160kg x 2

Everyone started to shirt up so I did a few assistance lifts

Incline Bench Press
  • 110kg x 6
  • 110kg x 6


Machine Flyes
  • 11 plates x 10
  • 11 plates x 10


Bench Lockouts
  • 120kg x 3
  • 140kg x 3
  • 155kg x 3
  • 180kg x 3
  • 185kg x 3


Close Grip Bench Press (hands about 8" apart)
  • 120kg x 3
  • 120kg x 2


French Press
  • 50kg x 8
  • 50kg x 7


Dips
  • bw x 10
  • bw x 10
  • bw x 10


Fin

Macca
RobboIcon...27-07-2010 @ 08:57 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq		Very impressive enching macca. Good to see you down ralls also.

Im not that bad at spotting normally. Honest! Grin
BoarIcon...27-07-2010 @ 09:02 
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Nothing left in the tank.
Member 5, 25596 posts
Administrator
bench lockouts always used to ruin my elbows, or they were already ruined and they made them hurt !!
BigMaccaIcon...27-07-2010 @ 10:36 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 27.07.2010 @ 10:37 AM by BigMacca
Robbo said:Very impressive enching macca. Good to see you down ralls also.

Im not that bad at spotting normally. Honest! Grin


I had the honour of spotting him after your attempt - No pressure then Grin
just_tIcon...27-07-2010 @ 19:45 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Post Edited: 27.07.2010 @ 19:45 PM by just_t
wait till you spot pat griffin mate Eek Eek Eek


nice session mate, see ya on wed

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