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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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