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

Mac Oneill 02-24-2009 02:15 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;526123]I do a little of both actually. It's good to go a certain distance out that you know is manageable and just hold that for a while. Then sometimes I'll go out *very* slowly until I come down. Again, be careful though![/QUOTE]

Thanks man I appreciate it, and Ill definately be careful. :)

Mac Oneill 02-25-2009 12:47 PM

Re: Mac's getting filthy jacked!
 
02-25-09

I'm going to try to make this log look cleaner. :)

[B]Warm Up(On Rings)[/B]
Skin the Cat - 1x5
L-Pull Ups - 1x5
Knees to Elbows - 1x15
Dips - 1x10

[B]Warm Up Continued[/B]
GHD - 1x10
Back Extensions - 1x10

[B]Planche Progression[/B]
Frog Stand - 1x30seconds, 1x20seconds, 1x10seconds

[B]More Warm Up[/B]
Overhead Squat - 2x12@45lb

[B]Olympic Lift[/B]
Power Snatch - 5x1 - 1@75lb - 1@95lb - 1@105 - 1@115 - 1@125(FAIL)
I originally wanted to go for 7x1 and hopefully hit a 135lb Snatch. 115 is a PR though seeing as how I have never tried to go over 100 pounds...as far as I can remember. It felt easy but I couldnt get 125 for some reason. I would have tried again but I didnt feel the need to keep Snatching after I hit a PR. I'm sure I'll get more next time!

[B]Slow Lifts[/B]
Snatch Grip Deadlift Off Box - 2x3@135(My back was getting tired so I decided I didnt need to sacrifice the quality of the lift for quantity.)
DB Bench - 2x12@50lb
Bench Press - 5x3 - 3@135lb - 3@155lb - 3@175lb - 3@185lb - 3@195(I am definately surprised that my bench has stayed so strong. I guess ring dips have done a wonderful job at keeping it strong.)

[B]WOD[/B]
3 Rounds For Time:
7 HSPUs
7 Thrusters@95lb
7 SDHP@95lb
Time = 9:33(I was surprised I kept this under 10 minutes considering I hit the rest of my lifts so hard. :kicking0:)

Great day I would say! Time for work :(

David Schneider 02-25-2009 01:53 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;526947]02-25-09

I'm going to try to make this log look cleaner. :)

[B]Warm Up(On Rings)[/B]
Skin the Cat - 1x5
L-Pull Ups - 1x5
Knees to Elbows - 1x15
Dips - 1x10

[B]Warm Up Continued[/B]
GHD - 1x10
Back Extensions - 1x10

[B]Planche Progression[/B]
Frog Stand - 1x30seconds, 1x20seconds, 1x10seconds

[B]More Warm Up[/B]
Overhead Squat - 2x12@45lb

[B]Olympic Lift[/B]
Power Snatch - 5x1 - 1@75lb - 1@95lb - 1@105 - 1@115 - 1@125(FAIL)
I originally wanted to go for 7x1 and hopefully hit a 135lb Snatch. 115 is a PR though seeing as how I have never tried to go over 100 pounds...as far as I can remember. It felt easy but I couldnt get 125 for some reason. I would have tried again but I didnt feel the need to keep Snatching after I hit a PR. I'm sure I'll get more next time!

[B]Slow Lifts[/B]
Snatch Grip Deadlift Off Box - 2x3@135(My back was getting tired so I decided I didnt need to sacrifice the quality of the lift for quantity.)
DB Bench - 2x12@50lb
Bench Press - 5x3 - 3@135lb - 3@155lb - 3@175lb - 3@185lb - 3@195(I am definately surprised that my bench has stayed so strong. I guess ring dips have done a wonderful job at keeping it strong.)

[B]WOD[/B]
3 Rounds For Time:
7 HSPUs
7 Thrusters@95lb
7 SDHP@95lb
Time = 9:33(I was surprised I kept this under 10 minutes considering I hit the rest of my lifts so hard. :kicking0:)

Great day I would say! Time for work :([/QUOTE]

Great job today Mac!

And thanks for organizing this ****ing log for me! Much better!

Strong day. Strong metcon effort. Well done :highfive:

Mac Oneill 02-25-2009 03:55 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;527010]Great job today Mac!

And thanks for organizing this ****ing log for me! Much better!

Strong day. Strong metcon effort. Well done :highfive:[/QUOTE]

Thanks man!

I'll try to keep the log clean from now on...I just dont always have time, or maybe I get lazy. :rolleyes:

By the way, do you take any suppliments? Just curious. :shrug:

Mac Oneill 02-26-2009 05:54 PM

Re: Mac's getting filthy jacked!
 
[B]02-26-09[/B]

Had my last day of Physical Therapy today...Time to hit the gym!

[B]Warm Up(On Rings)[/B]
Skin the Cat - 1x5
L-Pull Up - 1x5
Knees To Elbows - 1x15
Dips - 1x10

[B]Front Lever Progression[/B]
Tuck Lever - 1x30seconds, 1x30seconds

[B]Olympic Lift[/B]
Power Clean 6x1 - 1@135lb - 1@145lb - 1@155lb - 1@155lb - 1@165lb(Fail) - 1@165lb(Fail)
Not sure why I couldnt hit 165 but I figured if I failed twice I might as well give my back a rest.

Push Press 5x3 - 3@95lb - 3@95lb - 3@115lb - 3@125lb - 3@135lb(PR)
Easy PR. :)

[B]WOD[/B]
21-15-9:
135lb Back Squat
Pull Ups
Time = 5:50(I felt like I havent done Pull-ups or Back Squats in a while so I decided to turn it into a WOD. :) I didnt have to break up any sets and the squats were @ss to gr@ss of course. I guess I'll have to go heavier next time or just throw in another exercise.)

[B]Extras[/B] :)
DB Shrug - 4x8@85lb
Shrugs - 4x8@225lb
HSPU - 1x8 - 1x5
Straight Bar Curl - 2x10@65lb
Bar Dips - 2x10

Good workout, my back is getting stronger every day, and so am I! Hopefully I well get back to my strength from before the injury quickly! :super:

David Schneider 02-26-2009 06:34 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;528160][B]02-26-09[/B]

Had my last day of Physical Therapy today...Time to hit the gym!

[B]Warm Up(On Rings)[/B]
Skin the Cat - 1x5
L-Pull Up - 1x5
Knees To Elbows - 1x15
Dips - 1x10

[B]Front Lever Progression[/B]
Tuck Lever - 1x30seconds, 1x30seconds

[B]Olympic Lift[/B]
Power Clean 6x1 - 1@135lb - 1@145lb - 1@155lb - 1@155lb - 1@165lb(Fail) - 1@165lb(Fail)
Not sure why I couldnt hit 165 but I figured if I failed twice I might as well give my back a rest.

Push Press 5x3 - 3@95lb - 3@95lb - 3@115lb - 3@125lb - 3@135lb(PR)
Easy PR. :)

[B]WOD[/B]
21-15-9:
135lb Back Squat
Pull Ups
Time = 5:50(I felt like I havent done Pull-ups or Back Squats in a while so I decided to turn it into a WOD. :) I didnt have to break up any sets and the squats were @ss to gr@ss of course. I guess I'll have to go heavier next time or just throw in another exercise.)

[B]Extras[/B] :)
DB Shrug - 4x8@85lb
Shrugs - 4x8@225lb
HSPU - 1x8 - 1x5
Straight Bar Curl - 2x10@65lb
Bar Dips - 2x10

Good workout, my back is getting stronger every day, and so am I! Hopefully I well get back to my strength from before the injury quickly! :super:[/QUOTE]

Good work today Mac, I'm impressed. Keep it up :highfive:

As far as supplements go, I used to take them a LONG time ago, before CF. But it's funny that you ask, becaue I just found the rest of my Creatine and a big bag of whey protein. So I'm actually doing my best to take the creatine and I've started back up with taking some protein shakes (water, chocolate whey, frozen fruit, maybe some peanut butter). I'm just doing this because I already had the stuff from before. But I figure it can't hurt anything...

What about you?

Mac Oneill 02-26-2009 07:13 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;528176]Good work today Mac, I'm impressed. Keep it up :highfive:

As far as supplements go, I used to take them a LONG time ago, before CF. But it's funny that you ask, becaue I just found the rest of my Creatine and a big bag of whey protein. So I'm actually doing my best to take the creatine and I've started back up with taking some protein shakes (water, chocolate whey, frozen fruit, maybe some peanut butter). I'm just doing this because I already had the stuff from before. But I figure it can't hurt anything...

What about you?[/QUOTE]

Thanks man the whole workout felt great!

I've tried a lot of different suppliments and have been on and off with them for a while. Currently I'm not taking anything, but I get paid tomorrow so I'm going to go pick a couple things up. I know a lot of people on this forum don't have good things to say about Nitric Oxide products but I really enjoy them. The only problem I had with those was that when I started CF some of the more intense WODs mixed with the N.O. caused me to throw up a couple of times(LOL), but my body adjusted quickly and I found the effects to be glorious. The N.O. suppliment I was taking was called Black Powder it's made by MRI. I suggest trying it out if you have the spare cash. As for Creatine the first only one I have taken was Size On. The recovery was amazing, I could hit the gym as hard as I wanted and wake up expecting to be sore only to find myself completely recovered. Tomorrow I am going to pick up some Black Powder, WAR(Creatine recovery thing), and probably some protein. The Black Powder and War are both created by MRI and you can check them out here...

[url]http://www.mri-performance.com/products.php[/url] (WFS)

I swear by the Black Powder though, you seriously feel like you can workout FOREVER!

The WAR I have never tried, I guess it's a brand new product, but it's supposed to be great. It contains an insane amount of Amino Acids.

I'm taking fish oil right now but I just learned about Linseed Oil in nutrition class today. Apparently it is simlar to fish oil only better, cheaper, and you get more for your money. I heard it was generally marketed as Flaxseed oil which I'm sure you have heard of, but it contains Linoleic, Linolenic, and a bunch of other fatty acids which are you Omegas. So I think I may give that a try.

No other suppliments come to mind right now and this post is getting massive. If something else comes to mind I'll let you know. :)

David Schneider 02-26-2009 07:23 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;528219]Thanks man the whole workout felt great!

I've tried a lot of different suppliments and have been on and off with them for a while. Currently I'm not taking anything, but I get paid tomorrow so I'm going to go pick a couple things up. I know a lot of people on this forum don't have good things to say about Nitric Oxide products but I really enjoy them. The only problem I had with those was that when I started CF some of the more intense WODs mixed with the N.O. caused me to throw up a couple of times(LOL), but my body adjusted quickly and I found the effects to be glorious. The N.O. suppliment I was taking was called Black Powder it's made by MRI. I suggest trying it out if you have the spare cash. As for Creatine the first only one I have taken was Size On. The recovery was amazing, I could hit the gym as hard as I wanted and wake up expecting to be sore only to find myself completely recovered. Tomorrow I am going to pick up some Black Powder, WAR(Creatine recovery thing), and probably some protein. The Black Powder and War are both created by MRI and you can check them out here...

[url]http://www.mri-performance.com/products.php[/url] (WFS)

I swear by the Black Powder though, you seriously feel like you can workout FOREVER!

The WAR I have never tried, I guess it's a brand new product, but it's supposed to be great. It contains an insane amount of Amino Acids.

I'm taking fish oil right now but I just learned about Linseed Oil in nutrition class today. Apparently it is simlar to fish oil only better, cheaper, and you get more for your money. I heard it was generally marketed as Flaxseed oil which I'm sure you have heard of, but it contains Linoleic, Linolenic, and a bunch of other fatty acids which are you Omegas. So I think I may give that a try.

No other suppliments come to mind right now and this post is getting massive. If something else comes to mind I'll let you know. :)[/QUOTE]

Right on man...

My buddy takes that Black Powder ****... I never really thought about taking stuff like that cause I figured my heart would ****ing explode from that + CF.

I'll look into that WAR stuff. Let me know how it works for you. The creatine that I'm finishing up is Green Magnitude, ever heard of that? If I'm going to take something like that, I really have to stick to it and be consistent, otherwise I don't get any benefit.

Linseed oil huh? Sounds great man! I do take fish oil pills, at least a few every day. I used to eat flaxseed oil too. I'll look into the Linseed for sure. Thanks for the info Mac!

Mac Oneill 02-26-2009 07:43 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;528227]Right on man...

My buddy takes that Black Powder ****... I never really thought about taking stuff like that cause I figured my heart would ****ing explode from that + CF.

I'll look into that WAR stuff. Let me know how it works for you. The creatine that I'm finishing up is Green Magnitude, ever heard of that? If I'm going to take something like that, I really have to stick to it and be consistent, otherwise I don't get any benefit.

Linseed oil huh? Sounds great man! I do take fish oil pills, at least a few every day. I used to eat flaxseed oil too. I'll look into the Linseed for sure. Thanks for the info Mac![/QUOTE]

:rofl: If my heart hasn't burst yet I think your going to be alright. :rofl:

I definately let you know how the WAR treats me.

I think I have heard about Green Magnitude. Is it the same company that makes White Flood and what not? I think the company is called Pro Labs or something Labs haha I'm not sure I'll look it up.

But yeah, you really need to stay consistant and follow the directions exactly with these kinds of products, otherwise it's just like ****ting away your money. I followed the Size On cycle prefectly and it got me jacked, but yeah it was a ***** to remember to take it all time. Totally worth it though!

I'll to get more information about Linoleic Acid and what not from my teacher. The stuff he was saying about it sounded really benificial, but of course I'm not a MD so some of the **** that comes out of his mouth just leaves me :confused: .

Mac Oneill 02-26-2009 07:55 PM

Re: Mac's getting filthy jacked!
 
CONTROLLED LABS!!!

Yes I have heard of it...Hows it work for you?


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