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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.

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