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Mac Oneill 04-02-2009 10:41 PM

Re: Mac's getting filthy jacked!

My back is feeling grrreeeaatttt!

30 Muscle-Ups for time:
Total Time = 8:30
(I figured I had to time it because I really wanted to know where it was. All Muscle-Ups were deadhang.)

Full Rawson(45lb Plate 8 Front Raises, 35lb Plate 10 Front Raises, 25lb Plate 12 Front Raises, Two 10lb Plates 15 Side Raises, Two 5lb Plates 20 Side Raises) - 1 Full Set

Hanging Russian Leg Lifts(I think, I hang, straight legs, touch toes to bar) - 1x8

Hanging Leg Twists - 1x20

Straight Bar Curls - 3x10@65lbs

Mac Oneill 04-06-2009 08:25 PM

Re: Mac's getting filthy jacked!

Back not feelin so hot today, but I need to do something!

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

[B]Weighted Ring Dips[/B] - 3@35lb, 3@40lb, 3@45lb, 3@50lb, 3@55lb

[B]WOD[/B](If you wanna call it that...)
5 Rounds of:
155lb Bench Press - 6 Reps
6 Pull Ups
Total Time - 6:01


Mac Oneill 04-13-2009 06:41 AM

Re: Mac's getting filthy jacked!

Power Snatch - 10@45lb, 10@55lb, 10@65lb

[B]Slow Lift[/B]
Bench Press - 5@135, 5@155, 3@175, 1@195, 1@205, 1@215

21-15-9 of:
Back Squat Thruster - 65lb

Time = 7:18

Scaling everything back for a little while. I got a new tattoo on my shoulder so I didnt want to do the Front Squat Thruster. Pressing from behind the head fried my front deltoids after a while. Felt good to sweat though.

Mac Oneill 04-13-2009 04:49 PM

Re: Mac's getting filthy jacked!

[B]Warm Up[/B]
Played basketball for a while then hit some Deadlifts at 45lbs :cool:

Deadhang Pull Up - 2x10

12-9-6 of:
Handstand Push Up

Time = 5:15
(The Pull Ups were just stupid easy, but the Handstand Push Ups took a lot out of me. I hit the first set unbroken, but then I had to rock em out 3 at a time)

[B]Currlzzz for the Gurllzzz[/B]
1x20@20lb DB
3x10 Reverse Easy Bar Curl....Whatever weight my buddy was

Shrugs - 4x8@225

[B]Lots more basketball[/B]

Looking forward to Wednesday :)

Mac Oneill 04-16-2009 07:56 PM

Re: Mac's getting filthy jacked!

Started training with my Oly coach today. Went real well, we did:

[B]Tons of Power Snatches[/B]
(My starting position was all wrong, he fixed it form me and now it's so much easier)

[B]Tons of Power Clean + 3 Push Press[/B]
(This is a awesome workout! He said my cleans were great, and then he had my switch up my foot position on the PP. It again, made things a lot easier)

[B]Roman Deadlift[/B]
(Did like 3 sets of 5)

[B]Back Squat[/B]
(I just did a couple sets, 1x5@155lbs, 1x3@175lbs)

I tought him how to kip after the workout. He picked it up incredibly fast(not a surprise).

Mac Oneill 04-17-2009 02:22 PM

Re: Mac's getting filthy jacked!

My Hamstrings are destroyed from yesterday!!!!!

I went to the gym and got talked into a game of basketball before I worked out.

[B]Incline DB Bench [/B] - 2x12@60lbs

[B]Incline Bench[/B] - 1x3@145lbs, 1x3@155lbs, 1x3@165lbs, 2x3@175lbs

[B]Shoulder Press[/B] - 1x3@95, 1x3@115lbs, 1x3@125lbs, 1x3@125lbs

[B]Push Press[/B] - 1x10@115lbs, 1x8@95lbs, 1x6@95lbs, 1x6@95lbs

[B]DB Bench[/B] - 3x8@60lbs

[B]Front Raises/ Side Raises(Superset)[/B] - 1x12@30lbs(each), 2x8@30lbs(each)

[B]Bar Dips[/B] - 2x15

[B]Close Grip Pushdowns/ Wide Grib Pushdowns(Superset)[/B] - 3x10(each)

[B]Deadhang Chest to Bar[/B] - 2x5

[B]Clapping Pull-Up[/B] - 2x12

Played a little more basketball to finish up. I went to Eno's house a little while later and, we tossed the baseball with our shirts off....BECAUSE IT'S 70 DEGREES OUTSIDE!!!!!!!!!!!!!!!!! Loving the weather, hopefully I can get a tan :p

Mac Oneill 04-18-2009 11:15 AM

Re: Mac's getting filthy jacked!

I had a long night last night, probably only got like 5 hours of sleep. Eno saw pukie this morning :puke0000: I laughed at him pretty hard :rofl:

Met up with my Oly coach and....

[B]Tons of full Snatches and Snatch practice [/B] :gunsmilie

He had me do some work on the transition. It gave me a whole new perspective on [B]getting under the bar![/B].

Pretty much I was start at full extension and bend slightly in the knees similar to a hanging Snatch. The only thing is I wouldnt jump shrug, I just dropped under the bar. It forces you to squat real deep and, to get insane quick on getting under the bar. Awesome practice for the transition! This coach is great!

I figure once the terrible DOMS in my hamstrings diminsh I will be able to start going for PR's. I dont feel like I would be surprised if I got a [B]body weight Snatch[/B] pretty quick here now that I have this guy coaching me. :p

He was doing some more kipping pull-ups at the end of the workout. He picked it up so quick, he looked like a pro today.

David Schneider 04-20-2009 07:16 AM

Re: Mac's getting filthy jacked!
Holy **** Mac!

Lot's of good stuff on here, great work buddy! You're getting stronger by the day...

Nice tattoo my friend, looks like it turned out well :highfive:

Mac Oneill 04-20-2009 09:39 AM

Re: Mac's getting filthy jacked!
[QUOTE=David Schneider;570301]Holy **** Mac!

Lot's of good stuff on here, great work buddy! You're getting stronger by the day...

Nice tattoo my friend, looks like it turned out well :highfive:[/QUOTE]

Thanks Dave! My back seems to get better every day, and finding this Oly coach has given me a lot of motivation.

The tattoo turned out great!! It's healed up real nice so far.

Mac Oneill 07-20-2009 12:54 PM

Re: Mac's getting filthy jacked!

Haven't logged my efforts in a while, and I sprained my ankle about 2 months ago. I just joined and affiliate so I figured it would be a good idea to start keeping track of my work again.

This is where my affiliation lies now....

[url][/url] (wfs)


3 rounds for time:

Row 500m
12 bodyweight DL (subbed 135lbs)
21 box jumps

Time = 13:22

All things I havent done in a long time and it completely fried my legs....

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