return of the MAC part 2

quick in out 20min

DEADLIFT
60kg x 10
100kg x 10
140kg x 10
180kg x 10 belt
200kg x 5 belt

f**ked!

hey bigman! we will make a trip through to brians unit i will arrange a time with him, prob be in the nxt 2-3 weeks

Good that you're back training mate, stick at it this time! Wots with the cardio above?

cheers ross,yeah thats me back for good gonae do the seniors are you competing? not expecting much just iching to get on the platform

CLEAN AND PRESS
60kg x 5
80kg x 5
100kg x 3
BEHIND THE NECK PRESS
60KG X 5 X 2

PULLDOWNS
50kg each side x10
60kg x 10
70kg x 10

BARBELL ROWS
40kg x 15
60kg x 15
80kg x 15
90kg x 15

ROPE TRICEPS
4set x 10
CABLE TRICEPS
4set x 10

LAT RAISES DUMBELL
14kg x 10 x 2

6.30am cardio

TREADMILL 16MINS = 2.25km
ROWING 13mins = 3005m

should be hitting the weights later

i got the squat suit out and dusted it down for the 1st time in years!

SQUATS
60kg x 5
100kg x 5 suit bottoms
140kg x 5
180kg x 5
200kg x 2 straps up/belt
220kg x 2
210kg x 4

Cheers Maca!

Your training is going excellent by the way.

Well done my man!

PULLDOWN MACHINE (discs either side)
25kg x 15
40kg x 15
50kg x 15

SHOULDERPRESS MACH (disc asided)
20kg x 15
40kg x 15
60kg x 10
40kg x 15

20KG DISC FRONT RAISE
4set x 10

TRICEP ROPES 4set x 10

BICEP CURLS D/BELL
4set x 10
BICEP CURLS BAR
3set x 10
ROPE PULLDOWN
4set x 10

TREADMIL 15mins (slow jog pace)

back up tonight for benchpress

BENCHPRESS
60kg x 20
60kg x 20
100kg x 10
120kg x 10
100kg x 20
the reps will go down each week and the weight up

competed at the scottish seniors yesterday for the 1st comp in 2years it was good to get back on the platform. i had been loaded with the cold/flu on the run up to the comp so wasnt expecting much i had to bring down my openers i was hoping for 270sq 185bn 300dl but the way i was feeling i was happy just to lift anything.......

SQUAT eq
1st 240 pass
2nd 255 pass
didnt take a 3rd

BENCH raw
1st 155 fail lifted head
2nd 160 pass very easy press
3rd didnt take a 3rd

DEADS raw
1st 265 pass
2nd 270 pass
3rd 275 pass

toal 690, looking back i shud have took a3rd lift on squats and bench and i cud have whent another 10-15kg heavier on the deads it was good to leave knowing i can busrt the 700 mark on a good day had plenty more in the tank

yestrerdays comp took its toll on my weak body was going to try some light weights but sauna steam room and bed me thinks.............

Good comp dude and smart shauna training - get plenty food down your neck too

Well done on ur first comp back pal