return of the MAC part 2
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maca08/07/12 @ 18:34
well its been 2yrs since i last competed barely touch a weight for a year due to different reasons tought id star a new journal to get me motivated........
heres todays sesh
SQUATS raw
60kg x 5
90kg x 5
100k x 5
140k x 2
180k x 2
180k x 2
BENCH
60KG x 10
60kg x 10
100k x 5
140k x 5
DUMBELL SHOULDERS
32kg x 6
32kg x 6
32kg x 6
40kg x 5
SHOULDER MACHINE varying weight
lat raises and 20k disc raises to finish off
heres todays sesh
SQUATS raw
60kg x 5
90kg x 5
100k x 5
140k x 2
180k x 2
180k x 2
BENCH
60KG x 10
60kg x 10
100k x 5
140k x 5
DUMBELL SHOULDERS
32kg x 6
32kg x 6
32kg x 6
40kg x 5
SHOULDER MACHINE varying weight
lat raises and 20k disc raises to finish off
maca10/07/12 @ 20:11
DEADLIFT
60 kg x 10
100kg x 5
140kg x 5
180kg x 5
200kg x 5
220kg x 5
220kg x 3
PULLDOWN
100kg x 15
100kg x 10
100kg x 10
100kg x 10
100kg x 10
BICEPS bar and dumbells
4set x 10
TRICEP rope and cables
4set x 10
60 kg x 10
100kg x 5
140kg x 5
180kg x 5
200kg x 5
220kg x 5
220kg x 3
PULLDOWN
100kg x 15
100kg x 10
100kg x 10
100kg x 10
100kg x 10
BICEPS bar and dumbells
4set x 10
TRICEP rope and cables
4set x 10
drew10/07/12 @ 20:12
maca10/07/12 @ 20:13
Thing10/07/12 @ 20:40
maca10/07/12 @ 20:49
maca11/07/12 @ 08:24
martinb11/07/12 @ 08:50
maca11/07/12 @ 09:06
maca11/07/12 @ 21:45
I said:up 6.30 AM for some cardio
TREDMILL 20MINS
ROW MACHINE 15MINS
hit the weights later
TREDMILL 20MINS
ROW MACHINE 15MINS
hit the weights later
SQUATS
60kg x 10
100kg x 5
140kg x 5
160kg x 5
180kg x 5 wraps
200kg x 3 wraps
200kg x 2 wraps
100kg x 10
100kg x 10
100kg x 10
maca12/07/12 @ 21:40
BENCHPRESS
60kg x 20
60kg x 10
100kg x 10
140kg x 6
100kg x 10
DUMBELL FLAT
28kg x 10
34kg x 10
36kg x 10
CABLECROSSOVERS
2set x 10
ROPE PULLDOWN
2set x 10
60kg x 20
60kg x 10
100kg x 10
140kg x 6
100kg x 10
DUMBELL FLAT
28kg x 10
34kg x 10
36kg x 10
CABLECROSSOVERS
2set x 10
ROPE PULLDOWN
2set x 10
Thing12/07/12 @ 21:42
maca12/07/12 @ 21:46
Thing12/07/12 @ 21:52
maca said:
cheers neil thought id do a jane fonda workout lots o reps
cheers neil thought id do a jane fonda workout lots o reps
I'll be on reps for the back for the foreseeable future
Louis13/07/12 @ 12:07
I am way behind! Start on Monday though. Will keep you updated my good man! :-) Remember to find out about that strongman training fascility for us. Fun to be had! lol!!!