CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 12-01-2010 01:24 PM

Re: Mac's getting filthy jacked!
 
[B]11-30-10[/B]

[B]DE Press[/B] - 8x3@100#
I accidentally did 105 for the first two sets.

[B]Bent Over Row[/B] - 15@100#, 10@115#, 8@135#, 6@155#

[B]Iso High Row[/B] - 10@185#, 8@235#, 8@185#

[B]Lat Pull Down[/B] - 3x10@130#

[B]Cable Row[/B] - 3x10@120#

[B]Straight Bar Curls[/B] - 10@65#, 6@75#, 5@75#

[B]DB Curl[/B] - 10@25#, 10@30#, 10@35#

[B]Run the Rack Hammer Curls[/B] - 10@30#, 10@25#, 10@20#, 10@15#

[B]Hanging Leg Raise/ Weighted Cable Crunch (Superset)[/B] - 3x20@BW/140#

Mac Oneill 12-01-2010 01:38 PM

Re: Mac's getting filthy jacked!
 
[B]12-01-10[/B]

[B]Back Squat[/B] - 5@135#, 2@225#, 2@245#, 3x1@275#

[B]Bench Press[/B] - 10@135#, 5@155#, 5@185#, 5@205#

[B]Incline Press 1 1/2s[/B] - 3@135#, 2@135#, 4@135#

[B]Decline Press[/B] - 3x10@135#

[B]Shrugs/ Side Raises/ Dips (Superset)[/B] - 3x8@225#/25#/BW

[B]Pushdowns[/B] - 3x12@70#

Mac Oneill 12-06-2010 02:04 PM

Re: Mac's getting filthy jacked!
 
[B]12-02-10[/B]

[B]Push Jerk[/B] - 5@95#, 3@135#, 2@155#, 1@175#, 3x1@195#

[B]WOD[/B]
5 Rounds for time:

10 - Hand Release Push Ups
3 - 185# Power Cleans

[B]Time = 11:00[/B]
Really slow time. The push ups are a joke over the course of 11 minutes. I had a lot of failed reps which is why this took so long, but my PC max is only 200# so I'm satisfied that I at least gutted this out.

[B]Sprints[/B] - 3x100m

Mac Oneill 12-06-2010 02:07 PM

Re: Mac's getting filthy jacked!
 
[B]12-03-10[/B]

[B]DE Front Squat[/B] - 10x2@140#

[B]WOD[/B]
AMRAP in 7 Minutes:

5 - 95# Overhead Squats
7 - 53# American KB Swings

[B]Rounds = 7[/B]

Mac Oneill 12-06-2010 02:12 PM

Re: Mac's getting filthy jacked!
 
[B]12-04-10[/B]

[B]Close Grip Bench[/B] - 5@135#, 3@155#, 2@175#, 1@195#, 1@205#, 1@225#, [B]1@235#(PR)[/B]

[B]Incline 1 & 1/2s[/B] - 5@135#, 2x5@115#

[B]Dips[/B] - 3x10

[B]Peck Deck[/B] - 3x10@100#

[B]Cable Chest Pulls[/B] - 2x10@35#

[B]Pull Ups[/B] - 3x5

Mac Oneill 12-08-2010 01:36 PM

Re: Mac's getting filthy jacked!
 
[B]12-07-10[/B]

[B]DE Press[/B] - 8x3@110#

[B]WOD[/B]
15-12-9-6-3 of:

HSPU
C2B Pull ups

[B]Time = 15:41[/B]

I had to start using a plate on the 5th rep of the 9s for my HSPUs. My HSPUs seem to be getting worse as my bodyweight increases. I knew this was eventually going to be a problem but I figured me HSPUs would still continue to get stronger. I'm not too concerned but I might start greasing the groove on these, just really disappointed I couldn't finish RX.

[B]Ring Row[/B] - 1x11, 1x8, 1x7, 1x6

Mac Oneill 12-08-2010 01:41 PM

Re: Mac's getting filthy jacked!
 
[B]12-08-10[/B]

[B]Back Squat[/B] - 5@135#, 2@225#, 1@245#, 1@275#, 2x1@285#

[B]Hang Snatch[/B] - 8@95#, 3@115#. 5@115#, 3@115#

[B]Squat Clean[/B] - 5@135#, 3@155#, 3@165#

[B]L-Muscle Up + Tuck Back Lever + L-Pull up[/B] - 5x1
Trying to start hitting more body weight movements in the hopes of helping my HSPUs and to get used to moving at my all time high weight of 185#.

[B]Bent Over Row + Hang Clean + Push Press[/B] - 5x5@65#

Mac Oneill 12-09-2010 10:22 PM

Re: Mac's getting filthy jacked!
 
[B]12-09-10[/B]

[B]DE Front Squat[/B] - 10x2@155#

[B]WOD[/B]
AMRAP in 8 Minutes:

4 - 135# Hanging Squat Clean Thrusters
8 - Burpees

[B]Rounds = 5[/B]
Its really disapointing how much more difficult these bodyweight movements are movements are becoming for me as my weight increases. The burpees just took it out of me. They were still all unbroken except for one set I took a couple breaths at 4. I was pleasantly surprised how much easier a 135# Thruster has become though. No real trouble there except for how much the burpees took out of me.

[B]Good Mornings[/B] - 2x15@45#

Mac Oneill 12-13-2010 01:32 PM

Re: Mac's getting filthy jacked!
 
[B]12-10-10[/B]

[B]Push Jerk[/B] - 5@95#, 2@135#, 2@155#, 1@175#, 1@195#, 1@200#, 1@205#(fail)

My shoulders were just too fried to go any heavier than 200#. I should have probably stayed at 195 for all 3 reps since my back and shoulders weren't very fresh. I just wasn't aggressive at all on the failed lift which is just dumb because I can Push Press 205# if I'm focused and explosive.

[B]WOD[/B]
5 Rounds for time:

10 - 95# SDLHP
10 - Ring Dips

[B]Time = 6:25[/B]

2k Row Cool Down

Mac Oneill 12-15-2010 03:20 PM

Re: Mac's getting filthy jacked!
 
[B]12-14-10[/B]

[B]DE Push Press[/B] - 8x3@115#

[B]Bent Over Row [/B] - 1x12@115#, 1x10@135#, 1x6@155#

[B]Close Grip Lat Pull Down[/B] - 1x15@140#, 1x10@150#

[B]Wide Grip Lat Pull Down[/B] - 2x10@140#

[B]Barbell Shrugs[/B] - 1x12@155#, 1x10@185#, 1x6@225#

[B]Barbell Curls[/B] - 5x5@65#

Mac Oneill 12-15-2010 03:23 PM

Re: Mac's getting filthy jacked!
 
[B]12-15-10[/B]

[B]Front Squat[/B] - 5@95#, 3@135#, 2@155#, 1@175#, 1@195#, 1@210#, 1@225#, 1@240#(Fail)

[B]Bench Press[/B]- 5@185#, 5@205#, 5@215#

[B]Overhead Squat[/B] - 5@95#, 5@115#, 5@135#

[B]Cable Crunch/ K2E (Superset)[/B] - 3x15/15

Mac Oneill 12-20-2010 01:55 PM

Re: Mac's getting filthy jacked!
 
[B]12-16-10[/B]

[B]DE Deadlift[/B] - 10x2@180#

[B]WOD[/B]
15-12-9:

135# Squat Clean
Ring Dip

[B]Time = 9:53[/B]

[B]Toes to Bar[/B] - 2x10

Mac Oneill 12-20-2010 02:02 PM

Re: Mac's getting filthy jacked!
 
[B]12-17-10[/B]

[B]Press[/B] - 5@95#, 1@135#, 3x1@150#

[B]WOD[/B]
Lynne:

Max Rep Body weight Bench Press (185#)
Max Rep Pull ups

[B]Reps = 130[/B]
I got 52 on the Bench Press and 78 on the Pull ups. My bench was pretty strong but my pull ups were real weak. I goofed on the fourth set and only got 8. I spent to much time hanging on the bar trying to a get into a rhythm. :shrug:

Mac Oneill 12-20-2010 02:08 PM

Re: Mac's getting filthy jacked!
 
[B]12-20-10[/B]

[B]Neutral Grip T Bar Rows[/B] - 10@90#, 10@115#, 10@135#

[B]Barbell Rows[/B] - 10@135#, 2x8@155#

[B]DB Rows[/B] - 10@65#, 8@75#, 6#85#

[B]Lat Pull Down[/B] - 10@140#, 8@150#, 8@160#

[B]Cable Row[/B] - 15@120#, 12@130#, 10@140#

[B]DB Curls[/B] - 10@35#, 8@40#, 8@45#

[B]Barbell Curls[/B] - 10@45#, 2x10@55#, 10@65#

[B]Calf Raises[/B] - 20@45#, 2x15@100#

Mac Oneill 12-22-2010 01:45 PM

Re: Mac's getting filthy jacked!
 
[B]12-21-10[/B]

[B]DE Push Press[/B] - 8x3@125#

[B]WOD[/B]
On the minute for 8 minutes:

3 Weighted pullups (35#)
Max reps power snatch 50% BW for the remainder of the minute (95#)
*Score by PU weight in pounds x total number of PS

I totally goofed on this workout because I didn't understand. I thought it was done like Nicole, but actually you had to do 3 weighted pull ups every minute, so they begin to pile up on you if you don't finish them in the minute. I had to drop the weight to 25# just to finish the workout, and I was only able to make it to the power snatches twice. I'm going to have to try this one again soon.

Mac Oneill 12-22-2010 01:47 PM

Re: Mac's getting filthy jacked!
 
[B]12-22-10[/B]

[B]DE Deadlift[/B] - 10x2@195#

[B]WOD[/B]
AMRAP in 12 minutes:

8 - C2B pullups
8 - Ring dips
15 - Situps

[B]Rounds = 5 +4 Pull ups[/B]

[B]Glute-Ham Bridge[/B] - 1x45s, 1x30s

Mac Oneill 12-28-2010 08:20 AM

Re: Mac's getting filthy jacked!
 
[B]12-27-10[/B]

[B]Back Squat[/B] - 5@135#, 3@225#, 1@255#, 1@285#, 1@305#, 1@315#(PR), [B]1@325#(PR)[/B]

I guess I can't talk crap about how I think Westside isn't working or me because I just set an easy 20# PR. I know for a fact I could have thrown another 10 maybe 20 pounds on, but we ran out of time to test our max. I had 20 minutes to find my max before we start the WOD. At least I know I have something in the tank for next time.

[B]WOD[/B]
5 Rounds for time:

12 - 75# Thrusters
12 - Chest to Bar Pull Ups

[B]Time[/B] = 12:53
This workout sucked really bad. We were supposed to pick a weight for the thrusters that allowed us to keep moving without putting down the bar. The thrusters weren't even that bad though, it was the C2B that took everything out of me.

[B]Box Plank[/B] - 1x50s, 1x40s, 1x30s

Mac Oneill 12-30-2010 08:36 AM

Re: Mac's getting filthy jacked!
 
[B]12-28-10[/B]

[B]Ring Support Work - 10 Minutes[/B]

[B]WOD[/B]
Bear Complex
5x7 of:

Deadlift
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase weight after each completed complex

[B]Totals = 95#, 115#, 135#(Fail on rep 5), 135#(Fail on rep 4), 135#(Fail on rep 4)[/B]

I totally underestimated this workout. I thought I would at least complete 135. My forearms gassed out quickly and my legs were fried from the day before.

[B]Tuck Sit[/B] - 3x30s

Mac Oneill 12-30-2010 08:44 AM

Re: Mac's getting filthy jacked!
 
[B]12-29-10[/B]

[B]Press[/B] - 5@95#, 2@135#, 1@155#, [B]1@170#(PR)[/B], 2x1@175#(Fail)

I hit 170 and I was still pretty sore from the bear. 175 wouldn't get more than an inch or two off my shoulders, but 170 went up easier than 165 did a month and a half ago. I'm very happy with this lift.

[B]Seated DB Press[/B] - 8@50#, 8@60#, 5@65#

[B]Six Ways[/B] - 5@15#, 8@10#, 5@10#

[B]Bar Dips[/B] - 7x12@BW

Mac Oneill 01-03-2011 02:58 PM

Re: Mac's getting filthy jacked!
 
[B]12-31-10[/B]

[B]Deadlift[/B] - 5@135#, 3@225#, 1@275#, [B]1@315#(PR)[/B], 2x1@335#(Fail)

[B]WOD[/B]
5 Rounds for time:

10 - Hand Release Push Ups
8 - Pistols (4L/4R)

[B]Time = 3:27[/B]

Mac Oneill 01-05-2011 01:29 PM

Re: Mac's getting filthy jacked!
 
[B]01-04-11[/B]

[B]Lat Pull Down[/B] - 3x10@140#

[B]Pendlay Row[/B] - 10@135#, 5@155#, 3@175#, 2@185#, 3x8@135#
Was reading about these the other day and decided to give them a try. They are now one of my new favorite workouts. The explosiveness and speed of the bar feels great, they make 135 feel like baby weight. I'm going to be incorporating these a lot more.
[B]
Cable Row/ Kipping Pull Ups (Superset)[/B] - 4x12/8

[B]Barbell Curls[/B] - 4x5@75#

Mac Oneill 01-05-2011 01:35 PM

Re: Mac's getting filthy jacked!
 
[B]01-05-11[/B]

[B]Back Squat[/B] - 5@135#, 5@185#, 5@225#, [B]5@245#(PR)[/B]

[B]Press[/B] - 5@95#, 5@115#, [B]5@130#(PR?)[/B]

[B]Front Squat[/B] - 3x5@135#

[B]Hand Stand Push Ups[/B] - 2x5, 1x3

Don't really know how I feel about my volume here, but I also am unsure of what kind of programming to implement right now. I unknowingly set 2 PRs so I guess I can be excited about that.

Mac Oneill 01-07-2011 02:04 PM

Re: Mac's getting filthy jacked!
 
[B]01-06-11[/B]

[B]500m Row[/B] - 1:51

[B]WOD[/B]

50 - 20# Wall Balls
40 - Mountain Climbers
30 - 24" Box Jumps
20 - HSPUs
10 - Bar Muscle Ups

[B]Time = 29:31[/B]

Okay I had only done two Bar Muscle Ups prior to this and I spent a good 16 minutes of so on them, and tore up both my hands extremely bad. However, I feel like now that I have some practice with them I could do much better in WODs that have them. It was pretty disapointing for me though.

Mac Oneill 01-07-2011 02:09 PM

Re: Mac's getting filthy jacked!
 
[B]01-07-10[/B]

[B]Power Clean[/B] - 3@135#, 3@145#, 3@150#

[B]Bench Press[/B] - 5@135#, 2@155#, 2@185#, 1@205#, 1@225#, 1@245#, 1@255#(Fail), [B]1@255#(PR)[/B]

I hadn't maxed on a the Bench Press in forever, and much to my surprise I set a 30# PR! :pepper:

Mac Oneill 01-10-2011 01:46 PM

Re: Mac's getting filthy jacked!
 
[B]01-10-11[/B]

[B]Front Squat[/B] - 5@135#, 5@155#, 5@175#

Mac Oneill 01-12-2011 02:48 PM

Re: Mac's getting filthy jacked!
 
[B]01-11-11[/B]

[B]Pendlay Row[/B] - 2x5@135#, 2@155#, 2@185#, 2@205#, 3x5@155#
These didn't go as well as they did last week. I'm just going to assuming I'm having an off day.

[B]Deadlift[/B] - 2x5@135#, 5@225#, 3@255#, [B]3@275# (This might be a PR for 3RM)[/B]

[B]Angled Chins[/B] - 1x10, 1x6, 1x4

[B]Kipping Pull Ups/ Cable Row (Superset)[/B] - 3x8/10@120#

Mac Oneill 01-12-2011 02:50 PM

Re: Mac's getting filthy jacked!
 
[B]01-12-11[/B]

[B]Push Press[/B] - 3@95#, 3@135#, 3@155#

[B]WOD[/B]
5 Rounds for time:

5 - 135# Power Cleans
10 - 24" Box Jumps

[B]Time = 3:59[/B]

[B]Barbell Rollouts[/B] - 3x5

Mac Oneill 01-17-2011 06:39 AM

Re: Mac's getting filthy jacked!
 
[B]01-13-11[/B]

[B]Back Squat[/B] - 3x5@225#

[B]Press[/B] - 3x5@120#

[B]Power Clean[/B] - 5x3@140#

[B]Pull Ups[/B] - 1x10, 1x6, 1x4

Mac Oneill 01-17-2011 06:41 AM

Re: Mac's getting filthy jacked!
 
[B]01-14-11[/B]

[B]Bench Press[/B] - 3x5@185#

[B]Incline DB Bench[/B] - 8@65#, 8@70#, 8@75#

[B]Peck Deck[/B] - 3x10@100#

[B]Dips[/B] - 3x12

Mac Oneill 01-17-2011 06:50 AM

Re: Mac's getting filthy jacked!
 
[B]01-15-11[/B]

[B]Great Lakes Invitational[/B]
So I didnt know I was going to be competing in this. My buddies talked my into taking one of the trainers spots who couldn't make it on the way down. That is why I didn't have any rest days before hand and haven't been doing metcons regularly to prepare.

[B]WOD 1[/B]
AMRAP in 6 minutes:

8 - 185# Deadlifts
8 - 24" Over the Box Jumps

[B]Rounds = 5 Rounds + 5 Deadlifts[/B]

Rest 1 Minutes

[B]WOD 2[/B]
AMRAP in 2 minutes:

135# Thrusters

[B]Total Thrusters = 10[/B]

Rest a couple hours

[B]WOD 3[/B]
10-9-8-7-6-5-4-3-2-1 of:

95# Overhead Squat
Hand Release, Laterally Over the Barbell, Burpees

[B]Time = 9:37[/B]

Rest a couple hours

[B]WOD 4[/B]
3 Rounds for time:

20 - 115# Back Squat
20 - Toes to Bar
20 - Double Unders

[B]Time = DNF[/B]
The time cap on this workout was 15 minutes. When the clock struck 15 I had 10 Double Unders left. It was pretty disappointing, I should have worked harder to rock out those toes to bar fast, but I was just so fatigued.

Mac Oneill 01-20-2011 02:50 PM

Re: Mac's getting filthy jacked!
 
[B]01-20-11[/B]

[B]Front Squats[/B] - 5@135#, 3x5@165#

[B]Bench Press[/B] - 5@135#, 3x5@180#

[B]Deadlift[/B] - 5@135#, 5@225#

Mac Oneill 01-25-2011 07:11 AM

Re: Mac's getting filthy jacked!
 
[B]01-21-11[/B]

[B]Power Clean[/B] - 2x3@135#, 3@155#, 3@185#, 1@205#(Fail)

[B]WOD[/B]
21-15-9:

Air Squat Box Jump (24")
Kipping Handstand Push Ups

[B]Time = 11:36[/B]

My hip flared up bad last night and was causing me a lot of discomfort so I took it pretty easy on the WOD and for the most part backed off on the Power Cleans.

Mac Oneill 01-25-2011 07:19 AM

Re: Mac's getting filthy jacked!
 
[B]01-24-11[/B]

[B]Bench Press[/B] - 12@135#, 8@185#, 6@205#, [B]4@225#(PR)[/B]
Bench Press feels really strong and I managed to PR 225 even with the work sets before it. Next time I hit the Bench I'm going to do a light warm up and just see how many times I can rep out 225. This is exciting because a few months ago I couldn't do it more than twice.

[B]Incline DB Bench[/B] - 10@65#, 8@70#, 6@75#, 4@80#

[B]Peck Deck[/B] - 10@100#, 10@110#, 10@120#, 10@130#

[B]Dips[/B] - 15, 8, 6, 5

[B]Push Downs[/B] - 12@60#, 8@80#, 4@100#

[B]Close Grip Bench[/B] - 8@135#, 6@135#, 5@135#

[B]Machine Kick Backs[/B] - 3x10@25#

[B]Awkward Ab Machine[/B] - 3x10@100#

[B]Deadhang Toes to Bar[/B] - 3x10

Mac Oneill 01-26-2011 07:46 AM

Re: Mac's getting filthy jacked!
 
[B]01-25-11[/B]

[B]Back Squat[/B] - 8@135#, 5@185#, 3x5@230#

[B]Press[/B] - 10@45#, 5@95#, 3x5@125#

[B]Power Clean[/B] - 5x3@145#

[B]GHD Sit Up[/B] - 1x15

[B]Deadhang Toes to Bar[/B] - 2x10

Mac Oneill 01-28-2011 06:48 AM

Re: Mac's getting filthy jacked!
 
[B]01-27-11[/B]

[B]Front Squat[/B] - 10@45#, 5@95#, 5@135#, 3@155#, 3x5@170#

[B]Bench Press[/B] - 10@135#, 3x5@185#

[B]Deadlift[/B] - 8@135#, 5@185#, 5@230#

[B]Pendlay Row[/B] - 3x10@135#

[B]Wide Grip Pull Ups[/B] - 1x5, 1x3, 1x3

[B]Dips[/B] - 1x15, 1x10

Mac Oneill 02-03-2011 03:23 PM

Re: Mac's getting filthy jacked!
 
[B]01-28-10[/B]

[B]Wide Grip Pull Ups[/B] - 9, 6, 5

[B]DB Shoulder Press[/B] - 5@65#, 5@70#, 3@75#

[B]Lat Pull Down[/B] - 3x10@140#

[B]Cable Row[/B] - 3x10@120#

[B]Front Raises/ Side Raises/ Rear Delt Flies (Superset)[/B] - 3x10@30#/25#/10#

[B]Barbell Shrugs[/B] - 4x10@185#

[B]Barbell Curls[/B] - 3x10@65#

[B]Reverse EZ Bar Curls[/B] - 3x10@35#

Mac Oneill 02-03-2011 03:25 PM

Re: Mac's getting filthy jacked!
 
[B]01-30-11[/B]

[B]Overhead Squat[/B] - 5@135#, 5@155#, [B]1@185#(PR?)[/B]
Never really max on OHS so this may be a PR. I didn't hit it very hard...had a foggy hangover

[B]WOD[/B]
3 Rounds for Time:

10 - Wall Walks
10 - Toes to Bar
20 - 24" Box Jumps

[B]Time = 16:48[/B]

Mac Oneill 02-03-2011 03:28 PM

Re: Mac's getting filthy jacked!
 
[B]02-03-11[/B]

[B]Back Squat[/B] - 8@135#, 5@185#, 3x5@235#

[B]Press[/B] - 10@45#, 5@95#, 3x5@130#

[B]Power Clean[/B] - 3@135#, 5x3@150#

[B]Wide Grip Pull Ups[/B] - 1x10, 1x6, 1x5

Mac Oneill 02-07-2011 06:54 AM

Re: Mac's getting filthy jacked!
 
[B]02-04-11[/B]

2 hours of basketball

Mac Oneill 02-07-2011 06:56 AM

Re: Mac's getting filthy jacked!
 
[B]02-05-11[/B]

[B]Front Squat[/B] - 10@45#, 5@95#, 5@135#, 3@155#, 3x5@175#

[B]Bench Press[/B] - 10@135#, 3x5@190#

[B]Deadlift[/B] - 8@135#, 5@185#, 5@235#

[B]Dips[/B] - 1x20, 1x15, 1x10


All times are GMT -7. The time now is 03:17 PM.


CrossFit is a registered trademark of CrossFit Inc.