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Default 03-30-2012, 12:29 PM

Did not post yesterday's workout I'll post it here and today's as well.

Back

Lat Pulls.
  1. 120x12
  2. 140x12
  3. 150x10
  4. 160x10
  5. 210x10
  6. 120x15

Standing Cable Rows.
  1. 70x12
  2. 80x12
  3. 90x100
  4. 100x10

Smith Machine Rows.
  1. 135x12
  2. 225x12
  3. 275x12
  4. 315x12
  5. 225x15

Rack Dead Lifts
  1. 135x12
  2. 225x10
  3. 315x10
  4. 375x8

Shoulders Today Went a little crazy with the volume but that is okay This hurt and burned like crazy but I really felt it here.

Smith Machine Shoulder Press
  1. 135x10
  2. 155x10
  3. 155x10
  4. 155x10
  5. 155x10
  6. 155x10
  7. 155x10
  8. 155x10
  9. 155x10
  10. 155x10

Smith Machine Wide Grip Up Right rows.
  1. 65x10
  2. 85x10
  3. 95x10
  4. 105x10
  5. 105x10
  6. 105x10
  7. 105x10
  8. 105x10
  9. 105x10
  10. 105x10

Pec Dec Reverse Delt
  1. 40x10
  2. 40x10
  3. 40x10
  4. 40x10
  5. 40x10
  6. 40x10
  7. 40x10
  8. 40x10
  9. 40x10
  10. 40x10

How is that for volume. My shoulders where burning so bad. I'm still having problems moving them right now.


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Default 03-30-2012, 12:35 PM

Definitely looks like burner Mac!


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Default 03-30-2012, 01:08 PM

tearing it up Mac! Good stuff!


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Default 03-30-2012, 01:24 PM

That is what I was going to call you about Rick. I was in the process of Backing up my truck in the parking lot and could not turn the steering wheel fast enough before my arms and shoulders felt like they were going to fall off. I know this is kinda along the lines of the GVT protocol and I'm going to implement this into all my exercises. I will just have to do 2 sets to Justin's 1 set. He does not need this much volume but I do.

Kris.... Man it was burning like hellfire. I just need to keep this up. I love that pump and burn feeling. The pain is exquisite.

Don't know yet how legs will go on this. yet but I'm going to try it. I can only imagine how this will make me feel.

Now.... Justin owes me this tomorrow morning. He did not show up today and He owes me when we go to the gym on saturday morning.


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Default 03-30-2012, 01:37 PM

Damn Mac! You took brutality to a whole new level!!!


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Default 03-31-2012, 07:48 PM

Get it done and set that example for him!!
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Monday April 2nd Chest.
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Default Monday April 2nd Chest. - 04-02-2012, 12:37 PM

Chest 10x10 This was a killer workout.
I had to check the ego at the door and focus on what weight the burn started. I was so pumped by the end of the workout my chest was burning and actually achy from the massive amount of reps here.

Barbell Bench Press
  1. 135x10
  2. 155x10
  3. 185x10
  4. 185x10
  5. 185x10
  6. 185x10
  7. 185x10
  8. 185x10
  9. 185x10
  10. 185x10

DB Incline Press
  1. 40x10
  2. 50x10
  3. 60x10
  4. 60x10
  5. 60x10
  6. 60x10
  7. 60x10
  8. 60x10
  9. 60x10
  10. 60x10

Pec Dec Flys.
  1. 40x10
  2. 50x10
  3. 60x10
  4. 70x10
  5. 70x10
  6. 70x10
  7. 70x10
  8. 70x10
  9. 70x10
  10. 70x10


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Default 04-02-2012, 09:29 PM

Good stuff Mac!!! Keep up the good work!


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Default 04-02-2012, 10:44 PM

Loving the volume Mac! I think this summer I'm going to give it a go.


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Tuesday Legs April 3rd 2012
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Default Tuesday Legs April 3rd 2012 - 04-03-2012, 01:26 PM

Today was leg day Killer leg day that is. This high volume stuff is paying off.

I was looking in the mirror last night and my stomach is dropping or getting tighter that is. and my chest is becoming more defined again. my traps are sticking out too.

Leg Press
  1. 135x20
  2. 225x20
  3. 225x20
  4. 315x20
  5. 315x20
  6. 315x20
  7. 405x20
  8. 405x20
  9. 405x20
  10. 405x20
My legs where trashed here. Started cramping. from the volume.

Hack squats
  1. 135x20
  2. 185x20
  3. 185x20

Lying Hamstring curls
  1. 60x10
  2. 60x10
  3. 60x10
  4. 60x10
  5. 50x10
  6. 50x10
could not finish the last 4 sets my hamstrings where cramping so bad.


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Default 04-04-2012, 09:04 AM

Hell yeah!!!


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Default 04-04-2012, 10:25 AM

Keep pushing Mac!! You're doing great man. It's such a great thing once you start noticing those changes.


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Default 04-04-2012, 10:45 AM

Yeah I'm noticing it but I'm also noticing my body is not recovering like I'd like it too. I'm going to take the day off from the gym ( it's just cardio today) I'm going to rest the day and do another light cardio tonight at home and hit it again tomorrow


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Default 04-04-2012, 10:46 AM

You taking anything for recovery?


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Default 04-04-2012, 11:34 AM

I have been drinking a whey drink to recover.
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Default 04-04-2012, 11:53 AM

Oh Yeah. I do a recovery shake every workout. Soreness is just kinda extra today. I don't go to the gym today anyway and I'll still do cardio tonight just not going to go mid day today try to rest a little bit. I have to go home first this afternoon and mow that freaking mountain ( feel like a billy goat walking up and down that damn yard) Then later tonight I'll do another hour on the bike.


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April 9th.... Chest and Arms.
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Default April 9th.... Chest and Arms. - 04-09-2012, 12:58 PM

Took a couple days off from everything. Cardio as well. I must have tweeked my back again because it has been hurting like crazy and going numb in the lower region of my lower lumbar area again. Think I 'm going to go back to the chiropractor. and really this time just not do dead lifts anymore. I just can't do them like I used to. Oh well.

Okay today went good but besides my back hurting like it did but I made it through it.

Bench Press.
  1. 135x15
  2. 135x15
  3. 185x15
  4. 225x15
  5. 225x15

DB Incline Press
  1. 40x20
  2. 60x20
  3. 60x20
  4. 60x15

DB flat flys
  1. 25x20
  2. 25x20
  3. 25x15
  4. 25x15
  5. 25x15

DB alteranting curls super setted with Rope triceps pushdowns.
  1. 25x10/50x15
  2. 25x10/50x15
  3. 25x10/50x15
  4. 25x10/50x15 hammer curls
  5. 25x10/50x15 hammer curls
  6. 25x10/50x15 hammer curls


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Default 04-09-2012, 02:56 PM

Going back to the Chiropractor tommorow to look at my back. Not really slowing me down. I just don't like this numbness I'm getting. I can't hardly mow my lawn for it.


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Default 04-09-2012, 08:56 PM

Mac after going to the chiro as frequently as I did and for as long as I did...I've finally come to my own conclusion that they are nothing more than temporary fixes for things. The need to keep going back is nothing more than getting a new band-aid. Just my 2 cents, but I have a prescription anti-inflammatory that does better than a chiropractor. But that said, if you like what they do for you...carry on.


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Default 04-09-2012, 09:08 PM

Oh yeah. I know they are only temporary fixes. but for what I need them to do is what that is while I'm still trying to lift. Now some of them think the problem is I just need to stop lifting but that ain't going to happen. I'll continue to do what I have to do to loose this weight and when the insurance pays for it and they do a little good I'm satisfied the stim and ice is mainly what I need to get some of this inflamatory crap going on in my back and when it works I feel better.


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