Re: Mac's getting filthy jacked!
 

[B]04-12-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 3@225#, 2@255#, [B]3x5@285#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 2@115#, 1@135#, 3x5@145#
Finally hit the 145!!!!

[B]Power Clean[/B] - 2@135#, 2@155#, 2@175#, 1@185#, 3@195#, 2@195#, 3@195#
I'm really going to have to reevaluate where I want to go with this lift.

[B]Weighted Ring Pull Ups[/B] - 5@35#, 5@35#, 3@35#

Re: Mac's getting filthy jacked!
 

[B]04-14-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 2@155#, 2@175#, 2@195#, 3x5@220#

[B]Bench Press[/B] - 8@135#, 5@155#, 4@185#, 3@205#, [B]3x5@230(PR)[/B]

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 2@255#, 2@275#, [B]3@295#(PR)[/B]FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU. Don't know why I couldnt get 5 here!

[B]Weighted Ring Dips[/B] - [B]3x5@60#(PR)[/B]

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

Re: Mac's getting filthy jacked!
 

[B]04-15-11[/B]

[B]9:30 am[/B]

[B]Muscle Ups[/B] - 1x3 1x3 1x2

[B]WOD[/B]

100 Wall Balls for time:

Partner does double unders with the other is wallballing

[B]Time = 5:36[/B]


[B]4:00 pm[/B]

[B]Close Grip Bench[/B] - 10@135#, 10@155#, 8@175#, 6@195#

[B]Weighted Dips[/B] - 10@45#, 7@50#, 6@55#

[B]Push Downs[/B] - 12@70#, 12@80#, 10@90#

[B]Machine Kicks[/B] - 15@15#, 12@20#, 10@25#

[B]Straight Bar Curls[/B] - 10@75#, 10@80#, 6@85#, 4@90#

[B]DB Curls[/B] - 15@25#, 10@30#, 8@35#

[B]Reverse EZ Bar Curls[/B] - 3x8@50#


[B]30 Minutes of Basketball[/B]

Re: Mac's getting filthy jacked!
 

[B]04-17-11[/B]

[B]WOD[/B]
AMRAP in 10 Minutes:

60 - Bar Facing Burpees
30 - 120# Overhead Squats
10 - Muscle ups

[B]Reps = 94[/B]

Re: Mac's getting filthy jacked!
 

[B]04-18-11[/B]

[B]Overhead Squat[/B] - 5@135#, 1@185#

[B]WOD[/B]
AMRAP in 10 Minutes:

4 - Handstand Push Ups
8 - Toes to Bar
12 - 53# American Kettle Bell Swings

[B]Rounds = 5 + 20 Reps[/B]

[B]Mobility Work[/B]

Re: Mac's getting filthy jacked!
 

[B]04-19-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 3@225#, 2@245#, 2@265#, [B]3x5@290#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 2@115#, 1@135#, [B]3x3@147.5(PR)[/B]

[B]Power Clean[/B] - 3@135#, 2@155#, 2@175#, 3x3@190#

[B]Weighted Ring Pull Ups[/B] - 5@35#, 4@35#, 3@35#

Re: Mac's getting filthy jacked!
 

[B]04-20-11[/B]

[B]1.5 Hours of Basketball[/B]

Re: Mac's getting filthy jacked!
 

[B]04-21-11[/B]
Everything felt off today, even got started in the gym a little later than I thought.

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 2@165#, 2@185#, 2@205#, [B]3@225#(PR)[/B], 2@225#, 1@225#, 15@135#

[B]Bench Press[/B] - 8@135#, 5@165#, 4@185#, 2@205#, [B]3@235#(PR)[/B], 2@235#, 1@235#

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 2@245#, 2@265#, [B]5@295#(PR)[/B]

[B]Weighted Ring Dips[/B] - [B]3x5@65#(PR)[/B]

As you can see my first couple lifts were all jacked up, but at least I came out with some victories in the Deadlift and Dip. I need to get my diet back in check and take a few days off.

Re: Mac's getting filthy jacked!
 

[B]04-22-11[/B]

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

10 - 135# Power Cleans
5 - 135# Thrusters
15 - Pull Ups

[B]Rounds = 2 + 21/30 Reps[/B]

Re: Mac's getting filthy jacked!
 

[B]04-25-11[/B]

[B]WOD[/B]
[B]"Hammer"[/B]
Five rounds, each for time, of:

5 - 135# Power Clean
10 - 135# Front squat
5 - 135# Push Jerk
20 - Pull Ups
Rest 90 seconds between rounds

[B]Round Times = 1:35, 2:25, 3:50, 4:25, 3:58[/B]

Re: Mac's getting filthy jacked!
 

[B]04-27-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 3@225#, 2@255#, 2@275#, [B]3x5@295#[/B]

[B]Press[/B] - 10@45#, 5@95#, 2@115#, 1@135#, [B]4@147.5#(PR)[/B], 2x2@147.5#

[B]Power Clean[/B] - 2@135#, 2@165#, 3@195#, 2x2@195#

I was pretty crushed from yesterday's hero WOD and it seemed to affect my press and power clean. I opted to skip the weighted pull ups since the 100 I did yesterday seemed like enough assistance work.

Re: Mac's getting filthy jacked!
 

^^^^^^
That was supposed to be [B]04-26-11[/B]



[B]04-27-11[/B]

[B]1 Hour of Basketball[/B]

[B]Weighted Pull Ups[/B] - 5@35#, 5@35#, 3@35#

Re: Mac's getting filthy jacked!
 

[B]04-28-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 2@225#, 2@255#, 1@275#, 1@295#, 1@315#, [B]1@335(PR?)[/B], 1@355#(Fail), 2@360#(Fail, not enough Depth), 1@345#(Fail, my legs were just cashed)

Video of back squat PR

[url]http://www.youtube.com/watch?v=hds2F8HDQOg&feature=related[/url] (WFS)

It has been said on this forum that I didn't get low enough. I feel like I achieved parallele, but I will revisit this lift and make sure I pass below parallele.

Re: Mac's getting filthy jacked!
 

[B]05-05-11[/B]

Took some time off because I had my wisdom teeth removed.

[B]Light Strength Work on Back Squat, Front Squat, Press, and Pendlay Row[/B]

[B]WOD[/B]
6 Rounds for time:
1 - 105# Sandbag Turkish Get Up (Each Side)
5 - Parallete Pass Throughs (Dip to Push Ups)
10 - Hollow Rocks

*Rest 90 seconds between every 2 rounds

[B]Time = 10:54[/B]

Re: Mac's getting filthy jacked!
 

[B]05-07-11[/B]

[B]WOD[/B]

10 - 135# Clean and Jerks

10 Rounds of:
3 - Handstand Push Ups
6 - 53# KB Swings
9 - Air Squats

10 - 135# Clean and Jerks

[B]Time = Somewhere between 10 & 15 Minutes [/B]

Re: Mac's getting filthy jacked!
 

[B]05-10-11[/B]

[B]Back Squat[/B] - 8@45#, 5@135#, 5@185#, 2@225#, 2@255#, 1@275#, 1@295#, 1@315#, [B]1@335#(PR)[/B], 1@345#(Fail x3)

[B]Press[/B] - 10@45#, 3@95#, 2@115#, 1@135#, 1@155#, 1@175#(Fail), 1@172.5#(Fail)

[B]Weighted Pull Up[/B] - 3@BW, 1@20#, 1@30#, 1@40#, 1@50#, 1@60#, [B]1@70#(PR for strict pull up at BW of 185#)[/B], 1@75#(Fail)

Re: Mac's getting filthy jacked!
 

[B]05-11-11[/B]

[B]Deadlift[/B] - 6@135#, 5@185#, 2@225#, 1@255#, 1@275#, 1@305#, 1@325#, 1@340#, 1@350(Fail), [B]1@350#(PR)[/B]

A 35# PR!!!!!!

Re: Mac's getting filthy jacked!
 

[B]05-12-11[/B]

[B]Bench Press[/B] - 10@45#, 5@135#, 3@185#, 1@205#, 1@225#, 1@245#, 1@265#(Fail), [B]1@265#(PR)[/B]

[B]Weighted Ring Dip[/B] - 5@BW, 3@20#, 2@35#, 1@45#, 1@65#, 1@75#, 1@85#, 1@95#, 1@105#, 1@115.5#, [B]1@120.5#(PR)[/B]

Re: Mac's getting filthy jacked!
 

[B]05-13-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 3@185#, 1@205#, 1@225#, [B]1@245#(PR)[/B], 1@255#(Fail)

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

Run 200m
Max reps handstand pushups
*Score by total HSPUs

[B]HSPUs = 44 Reps[/B]
(All strict, best set was 15, worst set was 2 from falling off the wall)

Re: Mac's getting filthy jacked!
 

[B]05-17-11[/B]

[B]Bench Press[/B] - 5@180#, 3@205#, [B]4@240#(PR)[/B]

[B]WOD[/B]

[B]Jackie[/B]
For time:

1000m Row
50 - 45# Thrusters
30 - Pull Ups

[B]Time = 9:15[/B]


[B]2 Hours Later[/B]


[B]WOD[/B]

[B]Grace[/B]
For time:

30 - 135# Clean and Jerks

[B]Time = 5:55[/B]

Re: Mac's getting filthy jacked!
 

[B]05-18-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 3@185#, 5@225#, 3@255#, 4@285#
Pretty sure my legs and CNS were just way too fried to give this a stronger effort. Especially considering I can nail it 285 for a 3x5 without much trouble when fresh. I had really hoped to hit between 8 and 10 reps on that last set, next time I suppose.

[B]WOD[/B]
AMRAP in 20 Minutes:

400m Run
4 - Muscle Ups

[B]Rounds = 6[/B]

Re: Mac's getting filthy jacked!
 

[B]05-21-11[/B]

[B]WOD[/B]
For time:

20 - Calorie Row
30 - Burpees
30 - 45# DBs Ground to Overhead
30 - Toes to Bar
100' - 45# Overhead Walking Lunge
150' - Sprint

[B]No idea what my time was...[/B]

Re: Mac's getting filthy jacked!
 

[B]05-22-11[/B]

[B]WOD[/B]
5 Rounds:

5 - 95# Power Snatch
8 - Ring Push Ups
100' - 70# DBs Walking Lunge

[B]Time = 11:28[/B]

Re: Mac's getting filthy jacked!
 

[B]05-24-11[/B]

[B]WOD[/B]
7 Rounds:

7 - 45# DBs Hanging Squat Clean
7 - Ring Dips

[B]Time = 8:12[/B]

Re: Mac's getting filthy jacked!
 

[B]05-25-11[/B]

[B]WOD[/B]
AMRAP in 10 Minutes:

6 - Pistols (3 Each Leg)
8 - 95# Push Press
20 - Skiers (Over Barbell)

[B]Rounds = 8 + 2 Pistols[/B]

[B]Ring Row[/B] - 1x12, 1x8

Re: Mac's getting filthy jacked!
 

[B]05-26-11[/B]

[B]Push Jerk[/B] - 10@45#, 5@95#, 3@135#, 2@155#, 1@175#, 1@195#, 1@205#, 1@215#(Fail), 1@220#(Fail)

[B]WOD[/B]
AMRAP in 1 Minute:

3 - Burpees
5 - 135# Hang Cleans

Repeat 5 times, Rest 1 minutes between rounds.

[B]R1 - 2 + 2
R2 - 3
R3 - 2 + 3
R4 - 2 + 3
R5 - 2 + 4[/B]

Re: Mac's getting filthy jacked!
 

[B]05-27-11[/B]

[B]WOD[/B]
3 Rounds:

7 - 225# Deadlifts
30 - Air Squats
7 - Handstand Push Ups

[B]Time = 5:14[/B]

Re: Mac's getting filthy jacked!
 

[B]05-31-11[/B]

[B]Overhead Squat[/B] - 2x12@95#

[B]Stiff-Legged Deadlift[/B] - 12@135#, 12@185#

[B]Back Squat[/B] - 8@185#, 20@135#, 8@155#, 20@115#

[B]DB Bench[/B] - 2x12@70#

[B]Pendlay Rows[/B] - 2x12@135#

[B]Bench Press[/B] - 8@185#, 13@115#, 8@155#, 20@95#

[B]DB Row[/B] - 8@70#, 20@35#, 8@70#, 20@35#

[B]Close Grip Bench[/B] - 8@115#, 8@135#

Re: Mac's getting filthy jacked!
 

[B]06-01-11[/B]

[B]RDL[/B] - 6@135#, 6@185#

[B]Snatch Pulls[/B] - 6@135#, 6@155#

[B]Hang Snatch[/B] - 6@95#, 6@115#

[B]Clean Pulls[/B] - 8@155#, 20#115#, 8@135#, 20@95#

[B]Side Raises[/B] - 8@30#, 20@10#, 8@30#, 20@10#

[B]Angle Chins[/B] - 1x8, 1x5

[B]Wide Grip Pull Ups[/B] - 2x3

[B]Hang Cleans[/B] - 8@135#, 20@85#, 8@115#, 20@65#

[B]DB Shrugs[/B] - 8@80#, 20@40#, 8@80#, 20@40#

[B]Shrugs[/B] - 2x8@185#

[B]Seated Raises[/B] - 2x12@20#

[B]Straight Bar Curls[/B] - 4x8@65#

Re: Mac's getting filthy jacked!
 

[B]06-03-11[/B]

[B]Overhead Squat[/B] - 2x12@95#

[B]Front Squat[/B] - 8@135#, 20@95#, 8@135#, 20@95#

[B]Stiff Legged Deadlifts[/B] - 8@135#, 20@95#, 8@135#, 20@95#

[B]DB Bench[/B] - 8@80#, 20@40#, 8@80#, 20@40#

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

[B]Close Grip Bench[/B] - 8@135#, 20@95#, 8@135#, 20@95#

[B]Wide Grip Pull Ups[/B] - 1x7, 1x5

[B]Skull Crushers[/B] - 2x8@65#, 8@75#

[B]DB Curls[/B] - 3x8@30#

Re: Mac's getting filthy jacked!
 

[B]06-04-11[/B]

[B]Squat Clean[/B] - 2x6@135#

[B]Press[/B] - 6@95#, 6@115#

[B]Snatch Pulls[/B] - 6@135#, 12@95#, 6@135#, 12@95#

[B]Front Raises[/B] - 6@40#, 12@20#, 6@35#, 12@15#

[B]Power Snatch[/B] - 6@95#, 12@65#, 6@95#, 12@65#

[B]T-Bar Row[/B] - 6@135#, 12@90#, 6@135#, 12@90#

[B]Shrugs[/B] - 12@185#, 12@205#

[B]Pendlay Row[/B] - 2x8@135#

[B]Incline Bench[/B] - 6@135#, 12@95#, 6@135#, 12@95#

[B]1-Arm DB Military Press[/B] - 6@50#, 12@25#, 6@40#, 12@20#

[B]Straight Bar Curls[/B] - 4x12@45#

Re: Mac's getting filthy jacked!
 

[B]06-06-11[/B]

[B]DB Bench[/B] - 2x12@70#

[B]Bench[/B] - 6@185#, 5@205#, 5@185#, 4@195#, 8@155#

[B]Incline DB Bench[/B] - 8@65#, 2x8@55#

[B]Cable Row[/B] - 8@120#, 8@130#, 8@140#

[B]DB Pull Overs[/B] - 8@45#, 2x12@35#

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

[B]Hang Snatch[/B] - 3x6@95#

[B]Front Raises[/B] - 3x6@35#

[B]Side Raises[/B] - 3x6@30#

[B]Close Grip Bench[/B] - 3x8@135#

[B]Weighted Dips[/B] - 7@25#, 9@25#

[B]Skull Crushers[/B] - 3x8@65#

[B]DB Kick Backs[/B] - 3x12@10#

[B]Cable Crunch[/B] - 3x8@100#

[B]Flex Ball Sit Ups[/B] - 3x15

Re: Mac's getting filthy jacked!
 

[B]06-07-11[/B]

[B]Overhead Squat[/B] - 2x12@95#

[B]Back Squat[/B] - 8@135#, 6@185#, 6@225#, 4@265#,

[B]Leg Curls[/B] - 4x8@100#

[B]Good Mornings[/B] - 12@95#, 10@115#, 8@135#

[B]Calf Raises[/B] - 15@90#, 15@135#

[B]Snatch Pulls[/B] - 3x8@135#

[B]Seated Raises[/B] - 3x12@25#

[B]Power Cleans[/B] - 3x6@135#

[B]DB Shrugs[/B] - 3x8@90#

[B]Shrugs[/B] - 6@225#, 6@245#, 6@265#, 6@285#

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

[B]Straight Bar Curls[/B] - 2x8@45#, 2x8@65#

[B]Full Rawson (Front Raise)[/B] - 8@45#, 10@35#, 12@25#, 15@10#, 20@5#

[B]Knees to Elbows[/B] - 3x15

[B]Side Crunch[/B] - 3x15(Each Side)

Re: Mac's getting filthy jacked!
 

[B]06-09-11[/B]

[B]Incline DB Bench[/B] - 2x12@65#

[B]Incline Bench[/B] - 8@135#, 2x6#145#, 4@165#, 12@135#

[B]Upright Row[/B] - 8@95#, 8@105#, 8@95#

[B]Press[/B] - 6@95#, 6@115#, 6@95#

[B]DB Bench[/B] - 8@60#, 2x8@65#

[B]Hang Snatch[/B] - 3x6@95#

[B]Angle Chins[/B] - 1x10, 1x6, 1x5, 1x4

[B]Kipping Pull Ups[/B] - 1x10, 1x5

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

[B]Close Grip Bench[/B] - 6@135#, 6@115#, 6@115#, 4@135#, 8@115#

[B]Push Downs[/B] - 8@100#, 8@80#, 10@70#

[B]Cable Crunch[/B] - 15@100#, 15@120#, 15@130#

[B]Flex Ball Sit Up[/B] - 1x15, 2x10

Re: Mac's getting filthy jacked!
 

[B]06-10-11[/B]

[B]Box Step Ups[/B] - 12@45#, 12@95#

[B]Front Squats[/B] - 8@155#, 8@185#

[B]Leg Press[/B] - 12@405#

[B]Leg Curls [/B] - 3x8@130#

[B]Stiff Legged Deadlift[/B] - 8@135#, 3x8@185#

[B]Clean Pulls[/B] - 2x8@135#, 8@155#

[B]Seated Raises[/B] - 3x12@25#

[B]Hang Cleans[/B] - 8@115#, 2x6#135#, 4@155#, 8@135#

[B]DB Shrugs[/B] - 8@80#, 6@90#, 6@100#, 4@110#, 10@90#

[B]Shrugs/ DB Curls (Superset)[/B] 4x6@245#/40#

[B]Straight Bar Curls[/B] - 5x5@75#

[B]Buddy Curls (1 set up to 6 and down)[/B] - 25#

[B]21's (Front/ Side/ Seated)[/B] - 7@35#/30#/25#

[B]Knees to Elbows[/B] - 3x15

[B]Twist Crunch[/B] - 3x15(Each Side)

Re: Mac's getting filthy jacked!
 

[B]06-13-11[/B]

[B]DB Bench Press[/B] - 2x12@65#

[B]Bench Press[/B] - 5@145#, 5@170#, 5@200#, 4@225#, 12@135#

[B]Squat Cleans[/B] - 3x6@135#

[B]Hang Snatch[/B] - 3x6@95#

[B]Close Grip Bench[/B] - 6@115#, 6@135#, 6@145#, 6@155#, 6@165#, 6@175#

[B]DB Curls[/B] - 3x8@35#, 3x8@30#

Re: Mac's getting filthy jacked!
 

[B]06-14-11[/B]

[B]Overhead Squat[/B] - 2x12@95#

[B]Back Squat[/B] - 5@135#, 5@185#, 5@215#, 5@250#, 3@285#

[B]DB Rows[/B] - 8@90#, 3x8@90#

[B]Wide Grip Pull Ups[/B] - 1x6, 1x4

[B]Hang Cleans[/B] - 5@135#, 5@145#, 5@155#, 5@165#, 4@170#

[B]Shrugs[/B] - 8@225#, 8@245#, 8@265#, 8@285#, 8@305#, 8@225#

Re: Mac's getting filthy jacked!
 

[B]06-16-11[/B]

[B]Incline DB Bench[/B] - 3x12@65#

[B]DB Bench[/B] - 4@100#, 6@90#, 8@80#

[B]Close Grip Bench Press[/B] - 5x6@135#

[B]Hang Snatch[/B] - 5x5@95#
(I really should have gone heavier here, but I was rushing through my sets because I was short on time)

[B]Shrugs[/B] - 8@225#, 8@245#, 3x8@225#
(My grip was giving me some trouble today)

[B]Straight Bar Curls[/B] - 6x6@75#

[B]Close Grip Pushdowns/ Wide Grip Pushdowns (Superset)[/B] - 6x12@120#/60#

Re: Mac's getting filthy jacked!
 

[B]06-20-11[/B]

[B]DB Bench[/B] - 2x12@65#

[B]Bench Press[/B] - 8@155#, 6@185#, 6@205#, 2@225#, 11@155#

[B]DB Incline Press[/B] - 3x8@65#

[B]DB Row[/B] - 3x8@80#

[B]DB Pull Overs[/B] - 3x8@45#

[B]Pull Ups[/B] - 1x9, 1x6

[B]Hang Snatch[/B] - 3x6@95#

[B]Front Raises[/B] - 3x6@35#

[B]Side Raises[/B] - 3x6@30#

[B]Close Grip Bench Press[/B] - 3x8@135#

[B]Weighted Dips[/B] - 10@25#, 8@25#

[B]Skull Crushers[/B] - 3x8@65#

[B]DB Kick Backs[/B] - 3x12@10#

[B]Cable Crunch[/B] - 3x15@150#

[B]Flex Ball Crunch[/B] - 3x12

[B]2 Games of Full Court Basketball[/B]

Re: Mac's getting filthy jacked!
 

Haven't updated in a while

Switched to a power lifting routine for a few months after I finished the strength/hypertrophy progression I was working with. The powerlifting ended when I moved out to Hawaii. Once I got settled in Hawaii I started doing Main Page and continued that for about 4-5 months. It was okay, I didn't feel like I saw very much progress to honest. I was following a month behind and did MP 5 days in a row because of my schedule. The biggest issue I had with it was finding myself doing upwards of 3 ridiculous (I say this not because I don't respect the heroes that they stand for but because of the fact that some of the workouts just seem excessive in a, "I bet you can't do this kind of way.") Hero WODs in the same week. It made me mentally tough I think but not much for the goals I was working towards. After that I started doing Outlaw and have been for a little over a month now. I figured it was time to start recording progress again to give me some direction and monitor my goals. So far it has been amazing for increasing the efficiency of my Oly lifts, the only tough part is adjusting for the volume, especially with an intense school schedule.