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-   -   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#


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