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Reload this Page RoaringMad Mac's Cycle log and diet thread.
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Default 04-19-2008, 04:41 PM

Are you cutting Mad Mac?

I checked out your fitday.

Damn, you got a high basal metabolic rate... can eat a lot of food.

I am not sure you are eating enough calories though brotha. Might slow your metabolism going that low.. then you'd plateau.

I think you should eat some more protein too... 230g for a big guy like you seems pretty small.

let me know what you think..
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Default 04-21-2008, 05:43 AM

Yeah. I know I am not eating enough. Things are goingto change this week. I have been working of something and trying to get it started here. This fitday thing is just the start of it.

Things will look a little different this week on. I had to make some major changes in the way I have done things as of late. Some important decisions had to be made as well.

Protein is going to be one of my major things to up this week and really start cutting back on the carbs not so much to hurt myself but more along cycling them. I am doing an awful lot of yard work in the evening as well and still need some energy to complete some of that stuff and really low carbs don't really do your body that good when you are using a shovel and doing some really hectic yard work. Upping the protein and keeping the fat down will compensate.

These are just a few of the things I have to do.

I know where I need to be it is just getting there.

I have also decided not to kill myself with cutting. It needs to be a process that keeps it's merit and is successful rather than tedeous. That is in my case at any rate.

Thanks for commenting, the more people comment the more I will be dedicated to continue. Well at any rate I need to get started now.

On to Chest and cardio.


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04-21-08 Chest and Cardio
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Default 04-21-08 Chest and Cardio - 04-21-2008, 06:40 AM

DB Flat Press
  1. 30x15
  2. 30x15
  3. 60x12
  4. 70x12
  5. 80x12

PowerTec Incline Press
  1. 90x15
  2. 180x12
  3. 180x12
  4. 90x15

DB Flys
  1. 30x10
  2. 30x10
  3. 30x10

10 total sets

Cardio

20 minutes
5 miles.

I had to cut cardio short this morning because I have to get to the nursery to pick up some mulch as they open so I can get back home quickly and get ready for work. I will have plenty of more cardio this afternoon spreading mulch.


Good day today to be able to add in an extra high rep set to get my heart rate up.

Sunburn on my back don't exactly feel good while doing presses on flat bench. LOL.


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04-22-2008 Back width and Back Thickness
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Default 04-22-2008 Back width and Back Thickness - 04-22-2008, 07:11 AM

Rack Deadlifts
  1. 135x10
  2. 225x10
  3. 315x10

Lat Pulls
  1. 90x15
  2. 110x15
  3. 130x12
  4. 150x10

Pullovers
  1. 25x15
  2. 25x15
  3. 25x15
  4. 25x15
    Did these more along the lines of My PT I will slowly go up in weight as some of the pain and I have full Range of motion.

Barbell Rows
  1. 135x15
  2. 155x12
  3. 155x12
  4. 155x10

T-bar Rows
  1. 90x15
  2. 135x12
  3. 160x12

30 minutes cardio
7.25 miles
592 calories burned.


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04-23-08 Shoulders
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Default 04-23-08 Shoulders - 04-23-2008, 06:57 AM

Why is it the shoulders are so quick. I must have finished this workout in less than 30 minutes. Perhaps it is is because I am not going fully heavy. That may be. I am keeping my rest times less than 45 seconds. Kinda getting a good cardio though. It was 72 degrees in my gym and by the end of it I was sweating like crazy.

PowerTec shoulder press
  1. 135x15
  2. 155x15
  3. 175x15
  4. 195x10
    Got a really good burn on these

Upright Rows (yeah I can do these again I love them, nothing builds good shoulders like upright Rows.)
  1. 45x15
  2. 65x15
  3. 85x10

Seated lateral raises w/slight bend in elbows
  1. 20x15
  2. 20x15
  3. 20x15

Rear lateral Raises
  1. 20x15
  2. 20x15
  3. 20x15

Cardio.
30 minutes
7.32 miles


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Default 04-23-2008, 07:48 AM

Good to see that shoulder is holding up.


Jack3D and that's it, nothing else other then FOOD
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Default 04-23-2008, 08:22 AM

really glad to see you can work again man, Hope your back to 200% real soon and moving that big weight.


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Thumbs up Absolutely! - 04-23-2008, 11:18 AM

[QUOTE RoaringMad Mac= Upping the protein and keeping the fat down will compensate.
[/QUOTE]


That is precisely what you need to do with your diet given your circumstances!


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04-24-08 Biceps and Triceps
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Default 04-24-08 Biceps and Triceps - 04-24-2008, 09:36 AM

Standing Dumbbell Bicep Curl
warmup
  1. 20x15
  2. 20x15
  1. 30x12
  2. 30x12
  3. 10x10
  4. 30x12
One Arm Preacher Curls
  1. 20x15
  2. 30x10
  3. 20x15
  4. 20x15
One arm Hammer Curls
  1. 30x12
  2. 30x12
  3. 30x12
Lying Tricep Extesions /Tricep pushdowns supersetted
  1. 75x15/70x10
  2. 75x15/70x10
  3. 75x15/70x10
  4. 75x15/70x10

Cardio 30 minutes
7.45 miles


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Default 04-24-2008, 09:38 AM

If you guys will notice Everything on my workouts are going up every week.


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Default 04-24-2008, 09:40 AM

Why are you using such a different set/rep scheme than the one described in the sticky ? I guess if I read all the 20 pages I'd find the answer but I am too lazy
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Default 04-24-2008, 09:47 AM

LOL, Because I have done extesive talking with Ronnie. I am doing mine just a little different than most of you are.

See I am not trying to gain anymore mass. I am at a point where I want to maintain the mass I have but rather try cutting up more.

My diet and cardio will reflect that.

I don't do the normal STS that everyone else does. When Ronnie sees this I will let him explain. I don't want to give away to much.


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04-25-08 Legs
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Default 04-25-08 Legs - 04-25-2008, 06:40 AM

okay before I get into this I don't want to hear why I only kept my weight the way I did. I will tell you why.

Today I am taking off of work and planting 3 trees in my front yard which is essentially grass covered Rock. Right under the surface of my grass is pretty much rock and I have to dig a hole to support a 30lbs root bulb. Needless to say I will be using a pick ax as well. I just did not want to over train with this seeing as I also have Saturday and Sunday to Ride my bike. My legs will be getting one hell of a workout this weekend. The days of Mac squating over 500 just may be in the record books unless Matt20 comes over and pulls it out of me. Okay here goes today:

Leg Extensions(warm-up)
  1. 30x20
  2. 30x20

Squats
  1. 135x20
  2. 225x15
  3. 225x15
  4. 225x10
    Started feeling that crapping feeling in my inner hams from doing so many reps

Leg Sled
  1. 225x20
  2. 315x15
  3. 315x15
  4. 315x15

Leg Extensions
  1. 95x12
  2. 120x10
  3. 120x10
  4. 120x10

Leg Curl
  1. 70x12
  2. 70x12
  3. 70x12
  4. 70x12

Calves ?????
Do I really need to work calves at this point.


All I know is that I was sweating like I just walked out of a sauna.
It was 74 degrees in my gym. I can only smile as I know the summer will become hotter and it gets more miseralbe in there.

Just the type of atmosphere that madman likes.

You should now try and come over here this summer Ronnie and try out this hot box. LOL.


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Default 04-26-2008, 12:36 AM

Do your weights Mac. Nobody should be chiming in with "why aren't you using more weight crud?". IMO. You know what your doing, so do it.


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04-28-08 Chest.
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Default 04-28-08 Chest. - 04-28-2008, 07:05 AM

DB Flat press
warmup
  1. 40x15
  2. 60x15
worksets
  1. 90x10
  2. 90x10
  3. 70x13
  4. 60x12

PowerTec Incline Press
  1. 135x15
  2. 225x15
  3. 315x10
  4. 295x9
  5. 245x12

Dumbbell Flys
  1. 30x15
  2. 40x12
  3. 40x10

Cardio
30 minutes
7.50 miles


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Default 04-28-2008, 07:06 AM

LOL, I am trying to decide which workout I should wait and do Saturday morning for when Pete is here. Which do you guys think ?


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Default 04-28-2008, 12:41 PM

Quote:
Originally Posted by RoaringMad Mac View Post
LOL, I am trying to decide which workout I should wait and do Saturday morning for when Pete is here. Which do you guys think ?
A 700 lb Deadlift should get their attention.




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Default 04-29-2008, 05:08 PM

Did not workout today I will catch up on the next 4 days going in and have one of my workout days in the morning when Pete is here.


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Default 04-29-2008, 06:13 PM

Your leg days are usually pretty impressive!
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Default 04-29-2008, 10:33 PM

Yeah, that is what I thought about doing while he was here LOL. Make for a long day for him after drinking some beer the previous night though.

I will make fun of him and say. I thought you were Hardcore. You started a hardcore site. Be hardcore then. LOL. Drink beer and then do squats. LOL. I hope he sees this before he gets on the plane.


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