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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 06-04-2011 12:45 PM

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#

Mac Oneill 06-06-2011 04:57 PM

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

Mac Oneill 06-07-2011 12:36 PM

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)

Mac Oneill 06-09-2011 12:46 PM

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

Mac Oneill 06-13-2011 12:30 PM

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)

Mac Oneill 06-13-2011 12:34 PM

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#

Mac Oneill 06-15-2011 05:20 PM

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#

Mac Oneill 06-16-2011 03:54 PM

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#

Mac Oneill 06-20-2011 07:09 PM

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]

Mac Oneill 04-03-2012 11:03 PM

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.


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