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Mac Oneill 08-11-2009 07:36 PM

Re: Mac's getting filthy jacked!

3 rounds for time of:

Row 500m
21 Burpees
Run 400m

[B]Time = 18:07[/B]


Mac Oneill 08-12-2009 07:23 PM

Re: Mac's getting filthy jacked!

[B]Front Squat 3-3-3[/B]
3@157lbs, 3@177lbs, 3@185lbs

[B]WOD [/B]

15-12-9 of:

Power Clean 155/105lb
Ring Dips

[B]Time = 8:13[/B] (Subbed 135lb Cleans)

I was very disapointed with myself on this workout. I was missing easy cleans and just had an all around breakdown in focus. I'd like to say it's because I went so hard yesterday, but I'm not going to make excuses. I'm just going to put this pathetic performance behind me and hit it hard tomorrow.

Mac Oneill 08-14-2009 07:25 PM

Re: Mac's getting filthy jacked!

[B]Weighted Pullups 3-3-3[/B]
3@25lbs, 3@35lbs, 2@44lbs (Failed on third rep)



Push Press 115lb/65lb
24" Box Jumps

[B]Time = 8:02[/B]

I need to start doing more Pull-ups again.

Mac Oneill 08-15-2009 09:54 AM

Re: Mac's getting filthy jacked!


Team Murph

Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

[B]Time = 31:23[/B]

My partner was Alison. Both teamates run 800m at the same time. Both teamates must return before starting the pullups, pushups, or squats. Only one teamate at a time may work on the pullups, pushups, or squats. Teamates add their reps together until 100 pullups, 200 pushups, and 300 squats are completed. When the reps are completed both teamates run 800m at the same time. Time stops when both teamates finish the run.

Mac Oneill 08-17-2009 02:03 PM

Re: Mac's getting filthy jacked!

[B]Incline Bench Press[/B]
15@95lbs, 12@115lbs, 12@135lbs, 10@145lbs, 8@155lbs

[B]Bench Press[/B]
12@135lbs, 10@145lbs, 8@155lbs

[B]Incline Chest Flys[/B]
15@30lbs, 12@35lbs, 12@35lbs

[B]Cable Crossover[/B]
15@45lbs, 15@45lbs, 12@50lbs

[B]Knees to Elbows[/B]

[B]Weighted Sit Ups[/B]

Mac Oneill 08-18-2009 05:16 PM

Re: Mac's getting filthy jacked!

[B]Power Clean 3-3-3[/B]
3@135lbs, 3@155lbs, [B]3@175lbs(PR)[/B]



Squat Clean 155/100lb (Subbed 135lbs)
Handstand Pushups

[B]Time = 14:05[/B]

I had to use a plate for the HSPUs on the 9s and 6s because my arms were so fried from yesterday.

Took an ice bath for the first time after this and it rules!

Mac Oneill 08-19-2009 09:32 PM

Re: Mac's getting filthy jacked!

Complete as many rounds as possible in 20 minutes of:

10 Wallballs 20/15lb
15 Situps
20 Double unders

[B]Rounds = 9 + 10 Wallballs & 10 Situps [/B]

Clearly all the practice I put into Double Unders has paid off. I have been working on them since [B]08-04-09[/B] and now I can rock them out every other with singles. [B]BOO YAH![/B]

Mac Oneill 08-21-2009 06:17 PM

Re: Mac's getting filthy jacked!

Lots of Snatches at 95lbs

Row 250m

Lots of Clean and Jerk at 135lbs

[B]Bench Press[/B] - 10@135lbs, 5@185lbs

[B]Shoulder Press[/B] - 3@95lbs, 3@105lbs, 3@115lbs, 1@135lbs

[B]Side Raises[/B] - 12@20lbs, 10@25lbs, 10@30lbs

I was pretty hungover today and didnt wanna workout at all....

Mac Oneill 08-23-2009 06:51 PM

Re: Mac's getting filthy jacked!

[B]Weighted Pull Ups [/B]
3@25lbs, 3@35lbs, 3@35lbs

[B]Dumbell Shoulder Press [/B]
8@45lbs, 5@55lbs, 5@65lbs

[B]Lat Pulldown/ Cable Row[/B]
Superset 3x10

[B]Bent Over Row/ Rear Delt Flys[/B]
Superset 3x10

[B]Front Raises/ Side Raises/ Dumbell Shrugs[/B]
Superset 3x10 - 25lbs, 25lbs, 75lbs

[B]Dumbell Curls[/B]
2x10 - 35lbs

Mac Oneill 08-24-2009 05:30 PM

Re: Mac's getting filthy jacked!

First day back to school....BAHHH!

[B]Power Clean 1-1-1[/B]
1@175lbs, 1@185lbs, [B]1@195lbs (PR)[/B]


Complete the following for time:

Row 500m
30 Burpees
10 Push Jerk 165/95lb (Subbed 135)

[B]Time = 6:31[/B]

That was a pretty decent burner. I could definately feel the weekend of partying getting out of my system.

Mac Oneill 08-26-2009 10:59 AM

Re: Mac's getting filthy jacked!

I don't have a lot of time between work and class on Tuesdays. This will make it tough for me to workout on Tuesdays until mid December. So, on this day I just burnt through as many exercises as I could think of with the weights that I have in my house.

From what I remember my workout consisted of:

Hang Cleans
Bench Press
EZ Bar Curls
Close Grip Bench
Man Makers
Tricep Extension
Push Press[/B]

This is not in order and I dont really remember the number of sets or amount of weights used. All in all I really only worked out for like 15-20 minutes before I had to go to class, but I did get sweaty and got my blood flowing.

Mac Oneill 08-26-2009 05:47 PM

Re: Mac's getting filthy jacked!

Opened up my workout with a couple of solid [B]Back Levers[/B].

[B]Front Squat 1-1-1[/B]
1@185lb, [B]1@205lb(PR)[/B]...Failed on 215lb


21-15-9- For time:
Kettlebell Snatch 52/35# (21r/21l)

[B]Time = 10:47 RX[/B]

This was my first time doing Kettlebell Snatches and like my 3rd time touching a Kettlebell.

Mac Oneill 08-27-2009 11:59 AM

Re: Mac's getting filthy jacked!

[B]Ring Work[/B]

Mac Oneill 08-29-2009 08:58 AM

Re: Mac's getting filthy jacked!

Back Levers and Muscle Ups to start out.

[B]Weighted pullup[/B]
1@25lb, 1@35lb, 1@53lb, [B]1@63lb (PR I think?)[/B], Almost got 1@79lb

[B]WOD [/B]

For time:

Overhead squat 95/65# 10-9-8-7-6-5-4-3-2-1
Ring dip 1-2-3-4-5-6-7-8-9-10

[B]Time = 11:06[/B]
All OHS had to be Snatched from the floor. I could have done this a lot faster, but the OHS was killin my wrist for some reason.

Mac Oneill 08-29-2009 09:01 AM

Re: Mac's getting filthy jacked!

[B]Team Eva[/B]

5 rounds for time of:

Run 800m
30 KB Swings 70/53lb (I used a 53lb, we only have 2 70lb and I wasnt going to use the 88)
30 Pullups

*Each team will be comprised of 2 members, preferably coed. Each round, each member must complete a 400m run (a total of 800m/round/team) . Each member must finish the run before either member begins the KBSs. Upon finishing the run, one team member at a time may perform KBSs. Upon the completion of 30 total KBSs by the team, one member at a time may begin performing pullups, until the completion of 30 total pullups by the team. Round complete. Rinse, repeat for 5 rounds. Each team member must complete a minimum of 10 reps of each movement per round.

[B]Time = 24:19[/B]
My partner was Tina.

Mac Oneill 08-31-2009 05:12 PM

Re: Mac's getting filthy jacked!

[B]Power clean [/B]
5@135lb, 1@185lb, Failed at 195

I was really failing mentally hear. I should have really set a pattern at a lighter weight. Thats all I'm going to say about that. :ranting2:

Complete as many rounds as possible in 12 minutes of:

10 Turkish getups (5r/5l) 44/26lb
10 Pushups

[B]Rounds = 3 + 5 TGUs[/B]

This was really hard for whatever reason, and the TGUs make the pushups much harder than they should have been.

Mac Oneill 09-01-2009 02:58 PM

Re: Mac's getting filthy jacked!

Just throwing some **** in after work and before Chemistry.

[B]DB Front Raises
DB Side Raises
DB Lateral Raises
EZ Bar Curls
Push Press
Clean Pulls
Rear Delt Flies[/B]

No huge weight here, just what I have in my basement. 3x10 for everything.

I'm having a little more time than I thought I did on Tuesday, and I've had a little more energy as well. I could probably fit in some pretty decent workouts. Maybe I will dedicate Tuesday as arms day lol, or do some different tabatas workouts. Tabata Hang Cleans? Hang Snatches??? :stir:

Mac Oneill 09-02-2009 06:10 PM

Re: Mac's getting filthy jacked!

[B]Front squat 5-3-1-1-1[/B]
5@135lb, 3@175lb, 1@195lb, [B]1@215lb (PR)[/B], 1@225(Fail)

[B]WOD [/B]
Alternating Tabatas:

Deadlift 225# (Subbed 135lbs)

[B]Reps = 64ish[/B]

My back has not been feeling that great so I scaled back the DLs more than I would have liked. My DL reps were slow stricktly because I wasn't going to allow a breakdown in form. I'm happy about the PR, disapointed about my weight in the WOD, but glad that I put my ego in check and scaled back the weight.

Mac Oneill 09-04-2009 08:33 PM

Re: Mac's getting filthy jacked!

[B]Weighted pullup [/B] - 5@25lb, 3@35lb, 1@53lb, 1@70.5lb(PR),[B]1@80lb(PR)[/B]


21-15-9 for time:

Squat clean 95/65#

[B]Time = 10:01[/B]

Mac Oneill 09-05-2009 09:54 AM

Re: Mac's getting filthy jacked!


Team Workout For Time:

40 OHS 95lb
60 Wallballs 20lb
80 Pullups
100 Box Jumps 20in
120 Doubleunders
800m Run

[B]Time = 16:09[/B]

My partner was Tim. We split up the reps pretty evenly and both ran 400m. Solid workout before relaxing with a day of college football.

Mac Oneill 09-09-2009 09:10 PM

Re: Mac's getting filthy jacked!


For Time:

75lb Power Snatch, 75 reps

[B]Time = 9:44[/B]

This time sucks! Looking back on it, I'm sure I could have done it much more efficiently. Next time I suppose.

Mac Oneill 09-10-2009 11:43 AM

Re: Mac's getting filthy jacked!

[B]Warm Up[/B]
Jump Rope Practice
Rowing Practice



Squat 225lb (Subbed 165lb)
Ring dips

[B]Time = 8:29[/B]
My back was still real sore from Randy so I scaled this back a lot. I figured since 165lb was bodyweight it was a decent choice.

[B]Cash Out[/B]
L-Sit - 1x27seconds

Took a much needed ice bath when I got home.

Mac Oneill 09-13-2009 12:44 PM

Re: Mac's getting filthy jacked!

Just hit arms in my basement after work...Push-ups, Curls, Push Press, etcetera.

Mac Oneill 09-13-2009 12:58 PM

Re: Mac's getting filthy jacked!
I dont know how to remove a post when I double post.

Mac Oneill 09-13-2009 01:06 PM

Re: Mac's getting filthy jacked!

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

[B]Skill Work[/B]
I've been working on Handstands a lot lately and I'm starting to get pretty good. I held one for like 30 seconds today.

[B]Hang Snatch[/B]
5@65lb, 5@75lb, 5@85lb, 3@95lb, 3@105lb, 2@115lb, 1@125

[B]DB Bench Press[/B]
12@65lb, 12@75lb

[B]Bench Press[/B]
3@155lb, 3@175, 3@195, 3@205, 3@210

15 Muscle Ups for Time:

[B]Time = 3:57[/B]
(This needs to get faster if I want to beat my 8:30 30MU for time PR)

[B]Pistol Squats[/B]
10 Each Leg

[B]Incline DB Bench[/B]
8@45lb, 8@50lb, 8@60lb

[B]DB Row/ DB Pullovers(Superset)[/B]

[B]Hang Cleans[/B]
6@95lb, 6@95lb, 6@135lb

[B]Angled Chin ups[/B]
1x8, 1x8, 1x6

[B]Close Grip Bench[/B]
3@135lb, 3@145lb, 3@155lb, 3@165lb, 3@175lb

Mac Oneill 09-14-2009 04:35 PM

Re: Mac's getting filthy jacked!

[B]Warm Up[/B]

[B]Power Clean[/B]

[B]Shoulder Press[/B]
3@95lb, 3@115lb, 1@135lb(Fail), 1@135lb(Fail), 1@135lb(Fail), 1@135lb(Fail)
(WTF!!! Why is my press so weak!)

(I was going to do more HSPUs, but my shoulders were fried from failing on 135 so much)

[B]DB Shrugs[/B]
8@75lb, 8@80lb, 8@90lb, 8@95lb


[B]21s (Front Raises/ Side Raises/ Lateral Raises)[/B]
3 Sets at 25lb

[B]Close Grip Bench[/B]
12@115lb, 8@125lb, 8@135lb

1x12, 8@20lb, 6@25lb, 4@30lb

[B]DB Curls[/B]

[B]Straight Bar Curls[/B]

Mac Oneill 09-17-2009 11:48 AM

Re: Mac's getting filthy jacked!

[B]Warm Up[/B]
Pull-ups - 3x10
Jump Rope Practice


Complete the following for time:
150 Wallballs 20/15#

[B]Time = 10:37[/B]

I'll be the first to say how much Wallballs suck, but this workout was reckless!

Mac Oneill 09-17-2009 12:01 PM

Re: Mac's getting filthy jacked!

[B]Warm Up[/B]
Jump Rope Practice


Complete as many rounds as possible in 20 minutes:

20 Kettlebell swings 53/35#
15 Squats
10 Pullups

[B]8 Rounds + 20 Swings & 15 Squats[/B]

Mac Oneill 09-18-2009 06:29 PM

Re: Mac's getting filthy jacked!

[B]Warm Up[/B]
Handstand Practice


7 Rounds for time of:

7 Sumo deadlift high pulls 135/95lb (Subbed 115lb)
7 Box jumps 24"

[B]Time = 8:25[/B]

Mac Oneill 09-22-2009 12:48 PM

Re: Mac's getting filthy jacked!

[B]Back Squat[/B]
5@135lb, 5@185lb, 2@225lb
(I'm still trying to get used to Low Bar Back Squats)


4 Rounds:

25 KB Swings 53lb
15 Burpees

[B]Time = 8:32[/B]

I managed to tweak my back on this workout and it kills. Hopefully it feels better quick and I'll be up for FGB on Saturday.

Mac Oneill 09-25-2009 06:39 PM

Re: Mac's getting filthy jacked!



Five rounds for max reps of:

Body weight bench press

I didnt really even count really count the reps on this, but I think it was something ****ty like:

[B]117 Reps +/-[/B]

Mac Oneill 09-25-2009 06:44 PM

Re: Mac's getting filthy jacked!

[B]Push press [/B]
5@95lb, 5@125lb, [B]5@145lb (Easy PR)[/B], 1x15@95lb

21-15-9 for time:

Push jerk 95/65#

[B]Time = 5:21[/B]

Mac Oneill 10-13-2009 05:54 AM

Re: Mac's getting filthy jacked!

I have a Hernia so this log may become somewhat useless, but I would still like to track some progress until I can get it fixed.

[B]Ring Work
Handstand Push Ups

Mac Oneill 10-13-2009 05:54 AM

Re: Mac's getting filthy jacked!

[B]Ring Work
Handstand Push Ups[/B]

Mac Oneill 10-13-2009 06:01 AM

Re: Mac's getting filthy jacked!

Tried to do some stuff with weights.

[B]Incline Bench[/B]
15@115lb, 12@125lb, 10@135lb, 8@145lb

[B]Bench Press[/B]
12@135lb, 10@145lb, 8@155lb, 6@165lb

[B]Incline DB Flies[/B]
15@30lb, 15@30lb, 12@35lb

1x14, 1x7, 1x10


[B]Machine Kickbacks[/B]
3x15@some weight

Mac Oneill 02-08-2010 09:32 PM

Re: Mac's getting filthy jacked!

Went to the specialist for my hernia...found out I didnt have one....pretty much took 4 months off for no reason. Now, back to the grind.

[B]Roman Deadlift[/B]
6@95lbs, 6@115lbs

[B]Snatch Pulls[/B]
6@115lbs, 6@115lbs

[B]Hang Snatch[/B]
6@95lbs, 6@115lbs

[B]Clean Pulls[/B]
8@115lbs, 20@95lbs, 8@115lbs, 20@95lbs

[B]Side Raises[/B]
8@35lbs, 20@20lbs

[B]Angled Chins[/B]
1x7, 1x6

[B]Wide-Grip Pullups[/B]
1x6, 1x4
(Grip was pretty much annihilated at this point)

[B]Hang Cleans[/B]
5@135lbs, 10@95lbs, 6@85lbs, 15@45lbs
(This was supposed to be a 8, 20, 8, 20 rep scheme but my grip was trashed)

[B]Dumbbell Shrugs[/B]
8@70lbs, 20@65lbs, 8@70lbs, 20@45lbs

[B]Barbell Shrugs[/B]

[B]Seated Side Raises[/B]

[B]Straight Bar Curls[/B]

Mac Oneill 03-10-2010 06:32 AM

Re: Mac's getting filthy jacked!
I've been working out but haven't really been updating my log. I figure I should keep track of progress, etcetera, so I will try to keep updating this.


[B]DB Incline Bench[/B]

[B]DB Bench[/B]
4@90lbs, 6@80lbs, 8@75lbs

[B]Close Grip Bench[/B]
6@135lbs, 5x6@115lbs

[B]Hanging Snatch[/B]

8@185lbs, 8@205lbs, 8@225lbs, 8@205lbs, 8@205lbs

[B]Straight Bar Curls[/B]


Mac Oneill 08-03-2010 12:56 PM

Re: Mac's getting filthy jacked!
Updating my log again, started working out again a couple of weeks after taking two months off for a broken rib. I'm trying to take my training to another level so I will be ready for FGB in september. This will mean in including two-a-days in my weekly routine (did my first this past Saturday). So I will pick up the log starting with today's workout.


5 Rounds for time:

5 - 155# Push Jerks
10 - Pull ups
20 - Air Squats

Time = 16:33ish (I forgot to look at the board before I left the gym.)

Mac Oneill 08-04-2010 06:13 PM

Re: Mac's getting filthy jacked!


4 Rounds for time:

400m run
15 Burpees

Time = 12:37


Chest workout

Mac Oneill 08-06-2010 11:19 AM

Re: Mac's getting filthy jacked!

5 Rounds for time:

5 - 135# Squat Cleans
10 - C2B Pull ups

Time = 12:12

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