Mac's getting filthy jacked!
 

Well, I should probably start with my background...I'm about 5'9, 160lb, 19 years old turning 20 in May(WOOT WOOT), and male.

I started lifting consistantly in August of 2007. The goal then was to get jacked and the goal now is the same:D. I started working out with a basic weightlifting/body building split routine. Then in June I started my friends North Central Illinois Strength and Conditioning Program for his football team. The cycle lasted 3 months and I saw great results.

At the end of the cycle I took a couple much needed weeks off and then began Crossfit.

Here is where my log began...

Monday 09-29-08 CrossFit Day 1 – Lynne – Max Rep Body Weight Bench-Press/Pull-Ups, 5 Rounds, No Time Component – 110 Total Reps – At 160lb Body Weight.

Tuesday 09-30-08 Day 2 – 5X5 Back Squat(All squats @ss to gr@ss) – 135 – 155 – 165 – 175 – 185.

Wednesday 10-01-08 Day 3 – Nate – 2 Muscle Ups/4 Handstand Push Ups/8 2-Pood(70lb Dumbbell) KB Swings, As Many Rounds As Possible In 20 Minutes – 6 Rounds 2MU 4HSPU – HSPU were human assisted.

Saturday 10-4-08 Day 4 – Barbra – 20 Pull Ups/30 Push Ups/40 Sit Ups/50 Squats, Five Rounds For Time With 3 Minute Breaks Between Each Round. Round 1 – 3:04, Round 2 – 4:20, Vomited And Gave Up Before Round 3….EPIC FAIL

Monday 10-06-08 Day 5 – 7x1 Pull up – 5 – 10 – 15 – 20 – 25 – 30 – 35, HSPU practice, Front Lever Practice, Shrugs 3x8 -225, Full Rawson.

Tuesday 10-7-08 Day 6 – Barbra 2nd Attempt – Round 1 - 3:45, Round 2 – 4:22, Round 3 – 6:03, Round 4 – 8:21, Round 5 – 8:39, Total Time Without Breaks – 31:10, Total Time With Breaks – 43:09.

Wednesday 10-8-08 Day 7 – Ryan – 7 Muscle Ups/ 21 Burpees, Five Rounds For Time – Total Time – 45:00.

Friday 10-10-08 Day 8 – Mr. Joshua – Rum 400m/ 30 Glute-Ham-Sit Ups/ 250lb Dead Lift, 15 Reps, Five Rounds For Time – Substituted 135lb for 250lb – Total Time – 50:00.

Saturday 10-11-08 Day 9 – Erin – 40lb Dumbbell Split-Clean, 15 Reps/ 21 Pull Ups, Five Rounds For Time – Total Time – 31:00

Monday 10-13-08 Day 10 – 75lb Shoulder Press, 21 Reps/ 21 Back Extensions, Seven Rounds For Time- Total Time – About 53:00

Tuesday 10-14-08 Day 11 – Dead-Lift 5x3 – 225 – 225 – 225 – 245 – 250x1(Good form, Felt real nice)

Wednesday 10-15-08 Day 12 – Squat Clean 135 10 Reps/ 50 GHD Sit Ups/ 8 Reps/ 40 GHD/ 6 Reps/ 30 GHD/ 4 Reps/ 20 GHD/ 2 Reps/ 10 GHD, For Time – Failure After Second Round….Bummer!

Saturday 10-18-08 Day 13 – Snatch 7x1 – 65 – 85 – 95 – 105 – 105 – 110 – 110/ Cindy – 5 Pull Ups/ 10 Push Ups/ 15 Squats, As Many Rounds As Possible In 20 Minutes – 15 Rounds…I was sick/ 2 workouts in a day/ played some football afterwards.

Monday 10-20-08 Day 14 – Filthy Fifty – 50 24” Box Jumps/ 50 Jumping Pull Ups/ 50 1 Pood KB Swings(Sub 35lb DB)/ 50 Walking Lunges/ 50 Knees To Elbows/ 50 45lb Push Press/ 50 Back Extensions/ 50 20lb Wall Ball Shots(Sub 45lb BB Thrusters)/ 50 Burpees/ 50 Double Unders(Sub Jumping Tuck), For Time – Total Time – 52:00

1 week off – sick

Monday 10-27-08 Day 15 – Elizabeth - 3 Rounds – 21/ 15/ 9 – 135lb Squat Cleans(Sub 95lb Squat Cleans)/ Ring Dips(Sub 2x Bar Dips) – For Time – Total Time – 44:00.(Felt terrible today)

Tuesday 10-28-08 – Day 16 – Squat Clean 7x1 – 135 – 145 – 155 – 165 – 175 – 180(fail) – 180(fail).

Wednesday 10-29-08 – Day 17 – Shoulder Press 5x1- 75 – 85 -95 -105 – 115 – 125 – Push Press 5x3 – 125 – 115 – 115 – 115 -115 - Push Jerk 5x5 – 45 – 65 – 75 – 85 - 85.

Monday 11-03-08 – Day 18 – Angie – 100 Pull Ups/ 100 Push Ups/ 100 Sit Ups/ 100 Squats – For Time – Total Time- 32:30

Tuesday 11-04-08 – Day 17 – Thrusters 7x1 – 115 – 125 – 135 – 140 – 145 – 150(x2) Fail/ Death By Pull Ups – With A Running Clock Complete The Number Of Pull Ups There Are For That Minute Every Minute(I.E. Minute 1 Do 1 Pull Up, Minute 2 Do 2, And So On) – 11 Minutes.

Wednesday 11-05-08 - Day 18 – Michael – 800 Meter Run/ 50 Sit Ups/ 50 Back Extensions – 3 Rounds For Time – Wore a 20lb Vest On 800 Meter Runs – Total Time – 30:30.

Friday 11-07-08 – Day 19 – 10 Pull Ups/ 10 65lb Thrusters – AMRAP In 20 Minutes – Total Rounds – 8 Rounds in 19:45.

Saturday 11-08-08 – Day 20 – Lynne – 122 REPS – 155lb Body Weight.

Monday 11-10-08 – Day 21 – 400 Meter Run/ 50 Squats – 4 Rounds For Time – Wore a 20lb Vest For 400 Meter Runs – Total Time – 19:53.

Tuesday 11-11-08 – Day 22 – Power Clean 7x1 – 135 – 145 – 155 – 165 – 175(Fail x2).

Wednesday 11-12-08 – Day 23 – 25 Inverted Burpees/ 25 Pull Ups/ 25 Burpees – Five Rounds For Time – Total Time – 3 Rounds Completed in 50 Minutes.(Why was this so hard!!!)

Friday 11-14-08 – Day 24 – FIGHT GONE BAD - Three Rounds Of: Wall-Ball, 20lb Ball, 10 FT Target (Reps) (Subbed 45lb Thrusters)/ Sumo Deadlift High-Pull 75lb (Reps)/ Box Jump 20" box (Reps)/ Push-press 75lb (Reps)/ Row (Calories) (Subbed 45lb Sumo Deadlift High-Pull For Reps) - In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. – Total Score – 212 Reps.

Saturday 11-15-08 – Day 25 – Jason - 100 Squats/ 5 Muscle-ups/ 75 Squats/ 10 Muscle-ups/ 50 Squats/ 15 Muscle-ups/ 25 Squats/ 20 Muscle-ups – For Time – Did Not Complete – Really Need Rings.

Monday 11-17-08 – Day 26 - 95 Pound Hang Power Snatch, 15 Reps (Subbed 65lb)/ Run 400 Meters – Five Rounds For Time – 36:00.

Tuesday 11-18-08 – Day 27 – Back Squat – 5X5 – 135 – 155 – 175 – 185 – 195.

Wednesday 11-19-08 – Day 28 – Helen - Three Rounds For Time: Run 400 Meters/ 1 1/2 Pood Kettlebell X 21 Swings (55lb Dumbbell Swing)/ 12 Pull-Ups – Total Time – 17:00.(Great WOD!)

Friday 11-21-08 – Day 29 – Push Jerk 7x1 – 95 – 115 – 125 – 135 – 145 – 155 – 165 – 175(Mental Fail) – 135x3.

Saturday 11-22-08 – Day 30 – Nicole - Complete As Many Rounds In 20 Minutes As You Can Of: Run 400 Meters/ Max Rep Pull-Ups - 6 Total Rounds = 70 Pull Ups.

Monday 11-24-08 – Day 31 – 5K Run – Total Time – 31:08 – Ran First Mile With 20lb Vest.

Tuesday 11-25-08 – Day 32 - Three Rounds For Time Of: 21 Knees to elbows/ 1 1/2 Pood Kettlebell Swing (Subbed 55lb DB), 21 Reps/21 Push-Ups/ 15 Foot Rope Climb, 3 Ascents (Subbed 15 Towel Pull-Ups)/ 20 Inch Box Jump, 21 Reps/ 21 Back Extension/ Walking Lunge, 150 ft – Total Time – 36:27.(Brutal WOD)

Wednesday 11-26-08 – Day 33 – Clean and Jerk 7x1 – 115 – 135 – 150 – 165(Fail) – 165 – 155(Fail x2).

Friday 11-28-08 – Day 34 – Lynne – 132 Reps at 160lb Body Weight.

Tuesday 12-2-08 – Day 35 – Fran – 9:49.

Wednesday 12-3-08 – Day 36 – JT – 21/15/9 of HSPUs/Ring Dips/Push Ups – For Time – Total Time – 29:48 – HSPUs Assisted After First Round – Dead Lift 7x1 – 185 - 225 -245 – 255 – 265 – 235 – 225.

Friday 12-5-08 – Day 37 – Hanging Power Snatch 7x1 – 65 – 75 – 85 – 95 – 105 – 85 – 95 – ½ Cindy (With 20lb Vest) – Total Rounds – 8.

Sunday 12-7-08 – Day 38 – Over Head Squat – 95 – 105 – 115 – 125 – Fight Gone Bad (With 20lb Vest) (Subbed Thrusters for Wall Balls And Sumo Dead Lift High Pull For Rowing) – Total Points – 223.(Beat my last score...AND WORE A VEST!):super:

Monday 12-8-08 – Day 39 – Shoulder Press 7x1 – 95 – 105 – 115 – 125 – 135(Failx3) – AMRAP In 20 Minutes Of: 15 Pull Ups/ 15 Ring Push Ups/ 15 GHD Sit Ups/ 15 Back Extensions – Total Rounds – 4 Rounds + 15 Pull Ups.

Tuesday 12-9-08 – Day 40 – Clean and Jerk 7x1- 135 – 145 – 155 – 165 – 175 – 185 – 185(Fail) – ½ Nate – Total Rounds In 10 Minutes – 4 + 2MUs.

Wednesday 12-10-08 – Day 41 – Bench Press 5x3 – 185 – 195 – 205 – 210(Fail) – 185 – Grace – 30 Reps of 135lb Clean and Jerks For Time – Total Time – 15:59. Hurt My Back.(VERY DISAPOINTING DAY...I WAS GETTING SO RIPPED AND MY BACK SET ME BACK!)

Tuesday 12-16-08 – Day 42 – Lynne – 141 Reps at 157lb body weight(used 160lb).

Wednesday 12-17-08 – Day 43 – Angie – Total Time – 26:21.

Friday 12-19-08 – Day 44 – Filthy Fifty – Total Time – 35:55.

Saturday 12-20-08 – Day 45 – Shoulder Press – 95 – 115 – 125 – 130(PR) – Erin – 23:20.





OFF UNTIL DECEMBER 30ND DUE TO BACK INJURY DURING GRACE:(






X-Rays and MRIs Came Back Negative(Good!!) – Time To Begin Physical Therapy On My Lower Back.
Physical Therapy began January 23rd and continued on the 26th 28th 29th 2nd 4th 6th and 9th

Physical Therapist okayed my to start working out on the 29th of January.
I started working out on the 30th of January with a cycle of Body Weight Bench Press, Ring Dips, and Ring Pull-Ups for about 5 rounds.

Monday 2-2-09 – The doctor has told me to avoid movements involving my back and hip drive. Bench Press – DB Incline Press – Ring Dips – DB Pullover – Ring Flies – Ring Push-Ups.

Wednesday 2-4-09 – Shoulder Press Maxing at 125(weak) – Weighted Pull-Up Maxing at 50lb(weak) Lat Pull Down/Cable Row(Superset) – Front/Side Raises/DB Shrugs(Superset).

2-5-09 – 30 Muscle Ups – DB Curls – Tricep Pushdown.

2-6-09 – Ring Pull-Ups – Ring Dips – Incline DB Press – A little basketball.

2-9-09 – Back is getting stronger – Physical Therapist okayed me for Kipping Pull-Ups – 4 Rounds of Lynne – Small Pinching Sensation In the Back – Heated game of Basketball(began to cause my back to become sore, but nothing major).

Re: Mac's getting filthy jacked!
 

02-12-09

My physical therapist gave me the okay to do pretty much every type of workout.

I decided that since I have tried a lot of things and I definately enjoy working out, I will tailor my workouts to my goals and the things I enjoy the most. I did a decent amount of research in regard to the way I want to program my workouts. This makes them good for me. I dont have a problem spending lots of time in the gym because I enjoy it and you will see that in the volume of my workouts:). The key will of course be recovery and listening to my body very closely. If I can listen to my body, and avoid overtraining or further injury then the results should be glorious. :super:

HERE WE GO :kicking0:

Warmed up at Physical Therapy

Planche Progression(Hold 60 seconds total) – Frog Stand – 1x50seconds, 1x10seconds.

Overhead Squat – 2x12 – 45lb bar.

Power Snatch – 7x1 – 65 – 75 – 85 – 95 – 100 – 95 – 95.

DB Bench Press – 2x12 – 45lb

Bench Press – 5x3 – 60 – 65 – 70 – 75 – 80 – 85 - 85. Definitely could have gone higher on this.

WOD – Modified Fran(Still testing my back) – 15, 10, 5 Rep Rounds – 7:00.(Metcons are going to take a long time to build back up)

Pistol Squat – 2x5(Each Leg)

Incline DB Bench – 3x8 – 45lb.

BD Rows/DB Pullovers(Superset) – 3x8 – 35lb.

Angle Chins – 1x8, 1x4.(Definitely tired)

Cooled down with a little bit of basketball.

Stretch - PT Stretches.

Today was pretty good. My snatches felt very explosive and my back doesn’t hurt much. It’s sore definitely but no sharp pain…IT WILL GET
STRONGER!

Ate a lot after my workout(I think). I had cereal for breakfast, an entire bag of lunch meat(Ham), half gallon of whole milk, 3/4 of Pizza(:cool:), Sunflower Seeds, Honey Roasted Peanuts...I dunno what else.

Re: Mac's getting filthy jacked!
 

02-14-09

Ok my back feels fine...were gonna push it a little harder today. I’m going into the gym with my lifting buddy Maverick! We do a good job of pushing each other and critiquing form. Plus it’s always more fun to crunch it with someone! He has some N.O. Explode as well which will for a nice long workout.

Warm up(If it can be done on the rings it is) - 1x5-10 - Skin the Cat, L-Pull-Ups, Knees to Elbows, Dips, Push-Ups, Back Extensions, GHD, Overhead Squat.(Nice and Warm)

Front Lever Progression(Hold 60 seconds total) – Tuck Lever – 2x30seconds.(It will be cool if I can get these skills one day :) )

Power Clean(It’s my favorite…but sadly, I work back up slowly) – 8x1 – 65 – 75 – 85 – 95 – 105 – 115 – 125 – 135.(These felt better once I got above 95lb…anything less feels like it just gets thrown around to easily)

Press(The standard CF Shoulder Press of course…from rack position :cool: ) – 5x3 – 95 – 105 – 110 – 115 – 115.(It gets so heavy!! I did a good job of keeping the abs tight and the back straight)

Box Step-Ups/Jumps(Superset) – 2x12 – We maybe used a 6-12 inch box, I didn’t look very closely. However, we held a 25lb dumbbell over out heads.(These were awesome and I will defiantly be doing them again)

Front Squat(Butt to the floor as usual) – 5x3 – 115 – 125 – 135 – 155 – 175.
WOD – 3 Rounds: 5 Man-Makers(35lb Dumbbells), Sprint 150m(Rest after each round) – Round 1 - 1:09 – Round 2 – 1:11 – Round 3 – 1:13.(First time for Man-Makers and it made this workout pretty brutal)

Good Mornings – 3x12 – 65lb.(Keeping this light until my back gets stronger)

DB Shrugs – 4x8 – 80lb.

Shrugs – 4x8 – 275lb.(Wrist straps make a world of difference on these…The bars at my gym are to thick for me to use the hook grip….short fat hands :( )

21’s(Front Raises, Side Raises, Seated Raises) – 3 Sets – 20lb.(This definitely seemed heavy enough, mostly because I wanted to speed right through them….Shoulders were looking big)

Lying Tricep(DB Cross-Body) – 5x5 – 30lb.

Weighted Dips – 4xMax – 15lb DB.(WHOOOOEEEEEE)

There was a basketball league going on today so we played on the short court, 8ish foot hoop.(Dunk Time…LOLZ)

We did some sprints down court to Ally Oops for each other, and then played a little one-on-one.
I Finished up with Physical Therapy Stretches and headed out to Quiznos with a half-gallon of milk.(YEEE HA)

My back is definitely tired and sore for sure, but as of now no sharp pain or any signs of regressing. GOOD DAY! :pepper:

Re: Mac's getting filthy jacked!
 

02-15-09

My back felt fine when I woke up this morning just a little tight. I went and played some basketball with Eno to loosen up, then did a few calf workouts, and finished up with my PT stretches. My legs are nice and sore today so this may dictate the workout I choose tomorrow.

I got a sweet Guess watch from the mall after the workout. :cool:

Its similar to this only nicer :)

[url]http://newhaven.craigslist.org/jwl/1015583523.html[/url] (W/F/S)

Re: Mac's getting filthy jacked!
 

Your avatar is ****ing sweet man!

Reading your first post made my eyes go crosseyed... ****!

I'll be watching you :ninja000:

Re: Mac's getting filthy jacked!
 

[QUOTE=David Schneider;519150]Your avatar is ****ing sweet man!

Reading your first post made my eyes go crosseyed... ****!

I'll be watching you :ninja000:[/QUOTE]

Hahahaha...Thanks man, that avatar was definately the best choice I've ever made in a Halloween costume. :rofl:

Sorry about the huge first post, I just wanted to get all that background information out of the way.

I'm glad to know you'll be checking my Log out though... :ninja000: Creeping on your Log gave me the motivation I needed to sit down and commit to a hybrid program :notworth:

Re: Mac's getting filthy jacked!
 

02-16-09

All day at work I was very excited to workout, but of course by the time I got off I was tired. My legs were still zapped from the other day so I decided to let them rest longer.

Warm up – 10-15 minutes of basketball.

Planche Progression(Hold 60 seconds total) – Frog Stand – 1x23, 1x31, 1x6.
Overhead Squat – 2x12 – 45lb.

DB Bench – 2x12 – 45lb.

Incline Bench – 5x3 – 135 – 145 – 155 – 165 – 175.(My 1RM for this was 190lb back in August and I haven’t done it since then…I suppose I should be able to break that pretty quickly)

WOD – As many rounds as possible in 10 minutes of: 3 Weighted Pull-ups, 30 pounds, 5 Strict Pull-ups, 7 Kipping Pull-up – 4 Rounds.(I really wanted to fry my back because I haven’t done Pull-ups in a little while…as you can tell from my poor number of rounds)

Calf Raises(On Leg Press) – 2x30 – 405lb.(To bad the Leg Press machine makes everything easy…But at least it looks kind of cool I guess, haha)

DB Bench – 3x5 – 70lb.(Easy, I should have gone heavier)

Hanging Snatch – 3x6 – 75lb.(These felt good, but I do love snatches)

Close Grip Bench – 1x7 – 135.(I just felt to tired to continue)

I was definitely ready to call it quits after this workout, but I just can’t turn down a game of basketball. So much for resting my legs. :shrug:

Re: Mac's getting filthy jacked!
 

[QUOTE=Mac Oneill;519850]02-16-09

All day at work I was very excited to workout, but of course by the time I got off I was tired. My legs were still zapped from the other day so I decided to let them rest longer.

Warm up – 10-15 minutes of basketball.

Planche Progression(Hold 60 seconds total) – Frog Stand – 1x23, 1x31, 1x6.
Overhead Squat – 2x12 – 45lb.

DB Bench – 2x12 – 45lb.

Incline Bench – 5x3 – 135 – 145 – 155 – 165 – 175.(My 1RM for this was 190lb back in August and I haven’t done it since then…I suppose I should be able to break that pretty quickly)

WOD – As many rounds as possible in 10 minutes of: 3 Weighted Pull-ups, 30 pounds, 5 Strict Pull-ups, 7 Kipping Pull-up – 4 Rounds.(I really wanted to fry my back because I haven’t done Pull-ups in a little while…as you can tell from my poor number of rounds)

Calf Raises(On Leg Press) – 2x30 – 405lb.(To bad the Leg Press machine makes everything easy…But at least it looks kind of cool I guess, haha)

DB Bench – 3x5 – 70lb.(Easy, I should have gone heavier)

Hanging Snatch – 3x6 – 75lb.(These felt good, but I do love snatches)

Close Grip Bench – 1x7 – 135.(I just felt to tired to continue)

I was definitely ready to call it quits after this workout, but I just can’t turn down a game of basketball. So much for resting my legs. :shrug:[/QUOTE]

Huge day here Mac, good **** :highfive:

Love the Planche progressions and keep working those OHS, those are where the moneys at. They have carryover to a lot of different areas.

Re: Mac's getting filthy jacked!
 

[QUOTE=David Schneider;520198]Huge day here Mac, good **** :highfive:

Love the Planche progressions and keep working those OHS, those are where the moneys at. They have carryover to a lot of different areas.[/QUOTE]

Thanks man, I would love to get a full Planche one day. I figure if I keep working on them it has to happen some day. :)

I used to do the OHS regularly in my buddys Strength and Conditioning program for football. The benefits they had on most of my exercises was amazing. I'm hoping to see huge results in the snatch department once I start tossing on more weight. :D

Re: Mac's getting filthy jacked!
 

02-17-09

My body appears to be packing on muscle all over. It is mostly the recovery/muscle memory taking place, but I like to think it’s because of my workouts. I skipped a couple of classes today because I had way too much energy and wanted to get into the gym.

Warm up(On Rings) – 1x5-10 – Skin the Cat, L-Pull-ups, Knees to Elbows, and Dips.

Front Lever Progression – Tuck Lever – 2x30.(These felt very good today)

Weighted Pull-up – 5x3 – 30 – 30 – 30 – 30 – 35.

Overhead Squat – 5x3 – 65 – 95 – 105 – 115 – 125.

WOD – 3 Rounds: 7 Hang Cleans @ 95lb, 7 20lb Weighted Ring Dips, 7 Burpee Double Pull-up.(I was feeling real strong during this and burning right through it, but at the end of the second round my hands were very sweaty and I slipped off during one of the pull-ups. I came down and landed on the right side of my back/butt. Initially, I was more in shock of what happened than in pain. I decided to call it quits at this point in the hopes to avoid further injury to back. I am still not sure it has completely healed from the last injury. It has started swelling and hurts to jump off my right foot, but not my left. It is a little uncomfortable to walk though. I am praying that it will just be a bruise and I wont have further issues, but I guess I will know tomorrow and talk to my physical therapist about the issue. I started icing it and am hoping for the best. :( The WOD was great though and I will revisit it. :gunsmilie )