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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Ben Gallardy 03-05-2009 07:23 AM

Re: Mac's getting filthy jacked!
 
Sick and still racking up PR's....good work Storm Trooper. Hearing ya on that work thing. Everytime I get my 2nd wind I feel like I gotta roll to work in the morning. Snooze buttons are the devil.

Mac Oneill 03-05-2009 08:23 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=Ben Gallardy;533338]Sick and still racking up PR's....good work Storm Trooper. Hearing ya on that work thing. Everytime I get my 2nd wind I feel like I gotta roll to work in the morning. Snooze buttons are the devil.[/QUOTE]

Thanks man! I felt pretty crappy till I hit the PR...Then I just forgot I was sick. :shrug:

It's funny you mention the snooze button becuase thats the one and only reason I was strapped for time. :rofl: But, getting in for a little bit is better than not at all. :highfive:

Mac Oneill 03-06-2009 11:04 AM

Re: Mac's getting filthy jacked!
 
[B]03-05-09[/B]

[B]Warm Up(On Rings)[/B]
Skin the Cat - 1x5
L-Pull Up -1x5
Knees to Elbows - 1x15
Dips - 1x10

[B]Olympic Lift[/B]
Power Clean - 7x1 - 1@135lb, 1@145lb, 1@155lb, 1@165lb1@170lb(Fail), 1@170lb(Fail), 1@170lb(Fail)

[B]Slow Lift[/B]
Deadlift - 3@170, 2@205
I ****ed up my back real bad on the Deadlift because I'm a idiot...I repped out 2 at 205 then I tried to get more tension in my hamstrings in the hopes of pulling the weight stronger. It was a terrible idea, I ended up putting my back in a positions where it was very weak and before I even got the weight off the floor my back surged with pain. Pretty much my hips ended up coming off the ground first and basically was Straight Leg Deadlifting the weight. I'm incredibly disapointed and really bummed out....Back to Physical Therapy I guess....:crybaby0:

David Schneider 03-06-2009 06:28 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;532942][B]02-04-09[/B]

I ended up getting sick on Monday night, felt pretty crappy on tuesday so I skipped class, and wasn't feeling to hot this morning, but I hit the gym anyway in the hopes of sweating out some of my sickness. My back was still pretty sore today but I was able to get it nice and warm before the workout.

[B]Warm Up(On Rings) [/B]
Skin the Cat - 1x5
L-Pull Up - 1x5
Knees to Elbows - 1x15
Dips - 1x10

The warm up is starting to get real easy so I will probably start increasing the reps soon, or go through two rounds instead of one.

[B]Front Lever Progression[/B]
Tuck Lever - 1x17seconds, 1x22seconds, 1x21seconds

[B]Warm Up Continued[/B]
Overhead Squat - 2x12@45lb

These actually made my hand go numb again. I'm not exactly sure why, but I think it may have something to do with letting the bar rest on my fingertips which stretches my forearm and wrist. I'll probably have to fool around with a couple different positions in order to figure out the problem and how to fix.

[B]Olympic Lift[/B]
Power Snatch - 5x1 - 1@95lb, 1@95lb, 1@95lb, 1@95lb, 1@95lb

I could not get into a decent rhythm with these today. I figure it's because my back is still pretty sore. I'll go for it tomorrow if I can find my rhythm and become satisfied with my form.

[B]More Warm Up[/B]
DB Bench Press - 2x12@55lb

[B]Slow Lift[/B]
Bench Press - 3x5 - 5@155lb, 5@175lb, 5@195lb

After I hit the 195lb for 5 my buddy talked me into going for a big single to see if I could hit 225lb. So....

Bench Press - 2x1 - 1@210lb, 1@225lb(PR!) :gunsmilie

I'm pretty pumped about this PR since I dont really Bench Press that often. I think that the extra time I have spent on the rings and doing ring dips have shot this right up. The PR excitement is short lived though, as I remember how weak my DL numbers are. :crybaby0:

[B]WOD[/B]
None today I wasnt really feeling up to it, but I'm going to hit it hard tomorrow!

[B]Extras[/B]
Hand Clean - 3x6 - 6@95lb, 6@115lb, 6@135lb
Kipping Pull Ups - 1x20
I was going to just rock out a crap load of Kipping Pull Ups, but I figured I should work on getting the Butterfly Kip down. Of course I failed epicly and couldn't string together more than 2 or 3 in a row before I lost all momentum. I dont understand why I can't get it because the regular kip came so easy. I guess I'll have to work my *** off and probably get some additional instruction.

After the PR on the Bench Press my energy went way up, and I would have liked to got a lot more exercises in. Sadly, I had to rush to work.

Another good day, and my back feels pretty limber right now. :kicking0:[/QUOTE]

Congrats Buddy! That's a big Bench Press you have there Mac!

Nice, Nice, Nice :highfive:

[QUOTE=Mac Oneill;534741][B]03-05-09[/B]

[B]Warm Up(On Rings)[/B]
Skin the Cat - 1x5
L-Pull Up -1x5
Knees to Elbows - 1x15
Dips - 1x10

[B]Olympic Lift[/B]
Power Clean - 7x1 - 1@135lb, 1@145lb, 1@155lb, 1@165lb1@170lb(Fail), 1@170lb(Fail), 1@170lb(Fail)

[B]Slow Lift[/B]
Deadlift - 3@170, 2@205
I ****ed up my back real bad on the Deadlift because I'm a idiot...I repped out 2 at 205 then I tried to get more tension in my hamstrings in the hopes of pulling the weight stronger. It was a terrible idea, I ended up putting my back in a positions where it was very weak and before I even got the weight off the floor my back surged with pain. Pretty much my hips ended up coming off the ground first and basically was Straight Leg Deadlifting the weight. I'm incredibly disapointed and really bummed out....Back to Physical Therapy I guess....:crybaby0:[/QUOTE]

Good day here too man... Really sorry to hear about your back. Make sure to play it smart and take it easy if you have to. Gotta stay healthy so you can continue to **** things up!

Mac Oneill 03-06-2009 07:55 PM

Re: Mac's getting filthy jacked!
 
Thanks man, I just have to slow down I guess

Mac Oneill 03-11-2009 11:17 AM

Re: Mac's getting filthy jacked!
 
[B]03-11-09[/B]

Went to the gym after Physical Therapy.

[B]Bar Dips[/B] - 100 reps

[B]Pull-Ups[/B] - 75 reps

Sets where broken up of course, and my back is healing much quicker than last time. I can see being fully healed in about two more weeks. I probably won't be doing any lifts from the floor for a while so I will have to switch up my routine a little bit. :( No matter though, I just like working out regardless of what I'm doing.

Mac Oneill 03-12-2009 03:46 PM

Re: Mac's getting filthy jacked!
 
[B]03-12-09[/B]

Keeping everything light, not using my legs, and avoiding exercises and weights that will irritate my back.

[B]DB Incline Bench Press[/B] - 2x12@40lb

[B]Incline Bench Press[/B] - 8@115lb, 6@125lb, 6@125lb, 4@135lb, 8@115lb

[B]Upright Rows[/B] - 8@45lb, 8@55lb, 8@65lb

[B]Shoulder Press[/B] - 6@65lb, 6@75lb, 6@75lb

[B]DB Bench Press[/B] - 8@40lb, 8@55lb, 8@55lb

[B]Angle Chins[/B] - 1x8, 1x6, 1x6, 1x5

[B]Straight Bar Curl[/B] - 2x8@65lb

[B]Bar Dips[/B] - 1x10

[B]Close Grip Bench Press[/B] - 8@45lb, 6@65lb, 6@85lb, 4@105lb, 8@115lb

[B]Tricep Pushdowns[/B] - 1x36@50lb

Felt good to hit a decent workout today. My triceps were looking HUGE! :rofl: My hips have been killing all day, but my lower back hasn't bothered me very much. It's still very week and I won't be doing lower body movements/metcons for a while, but I should heal pretty quick.

David Schneider 03-12-2009 05:33 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;539779][B]03-12-09[/B]

Keeping everything light, not using my legs, and avoiding exercises and weights that will irritate my back.

[B]DB Incline Bench Press[/B] - 2x12@40lb

[B]Incline Bench Press[/B] - 8@115lb, 6@125lb, 6@125lb, 4@135lb, 8@115lb

[B]Upright Rows[/B] - 8@45lb, 8@55lb, 8@65lb

[B]Shoulder Press[/B] - 6@65lb, 6@75lb, 6@75lb

[B]DB Bench Press[/B] - 8@40lb, 8@55lb, 8@55lb

[B]Angle Chins[/B] - 1x8, 1x6, 1x6, 1x5

[B]Straight Bar Curl[/B] - 2x8@65lb

[B]Bar Dips[/B] - 1x10

[B]Close Grip Bench Press[/B] - 8@45lb, 6@65lb, 6@85lb, 4@105lb, 8@115lb

[B]Tricep Pushdowns[/B] - 1x36@50lb

Felt good to hit a decent workout today. My triceps were looking HUGE! :rofl: My hips have been killing all day, but my lower back hasn't bothered me very much. It's still very week and I won't be doing lower body movements/metcons for a while, but I should heal pretty quick.[/QUOTE]

Huge triceps get all the ladies... Especially the ones who reside in the land of Oz :D

Mac Oneill 03-12-2009 10:30 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;539851]Huge triceps get all the ladies... Especially the ones who reside in the land of Oz :D[/QUOTE]

:rofl:LOLZZ!!!!:rofl: I'm guessing that was directed towards my avitar...The only problem is taht the Storm Trooper isn't the most glorifying costume....And Dorthy doesnt hang out in her costume often either! :rofl:

Ben Gallardy 03-13-2009 05:12 AM

Re: Mac's getting filthy jacked!
 
[quote=Mac Oneill;540010]And Dorthy doesnt hang out in her costume often either! :rofl:[/quote]

Mac, that's the whole point!!!! And another reason to get that back healed up....:pepper:


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