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

Mac Oneill 03-16-2009 05:21 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=Ben Gallardy;540114]Mac, that's the whole point!!!! And another reason to get that back healed up....:pepper:[/QUOTE]

So true Ben. My back seems to be healing quick already, but I always say that.... :p

[B]03-13-09[/B]

Same idea today, keep it light, avoid leg workouts, and avoid irritating my back.

[B]DB Bench Press[/B] - 2x12@45lb

[B]Bench Press[/B] - 8@135lb, 6@135lb, 6@145lb, 4@155lb, 8@135lb

[B]DB Incline Bench Press[/B] - 3x8@50lb

[B]DB Rows[/B] - 3x8@40lb

[B]DB Pullovers[/B] - 3x12@40lb

[B]Front Raises/Side Raises(Superset)[/B] - 3x6@25lb

[B]Pull-Ups[/B] - 2x10

[B]DB Curl[/B] - 3x10@25lb

I cant completely remember if that was everything I did or not, but it looks about right....Should be hitting some heavier weight and metcons soon.

Mac Oneill 03-16-2009 07:49 PM

Re: Mac's getting filthy jacked!
 
[B]03-16-09[/B]

[B]Upright Rows[/B] - 8@55lb, 8@65lb, 8@75lb

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

[B]Lateral Raises[/B] - 3x8@25lb

[B]DB Shrug[/B] - 3x12@45lb

[B]Shrug[/B] - 2x12@135lb

[B]DB Military Pres[/B] - 4x7@40lb

[B]21's of Front, Side, Seated Raises(Superset)[/B] - 3 Full Sets @ 25lb

[B]Close Grip Bench Press[/B] - 8x5@135lb

Keeping everything light still. I pretty much run through these workouts as fast as possible to feel like I'm working with this light weight. I think it took like 40 minutes.

Mac Oneill 03-18-2009 10:49 AM

Re: Mac's getting filthy jacked!
 
[B]03-18-09[/B]

Another lame day....

[B]DB Bench Press[/B] - 2x12@50lb

[B]Bench Press[/B] - 3@155lb, 3@160lb, 3@165lb, 3@170lb, 3@175lb

[B]DB Incline Bench Press[/B] - 3x8@50lb

[B]DB Row[/B] - 3x8@45lb

[B]Angle Chins[/B] - 1x8, 1x6, 1x4

[B]Close Grip Bench Press[/B] - 3x8@115lb

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

The best part of these workouts is that I can rock em out in like 20 or 30 minutes. Good thing when you have to get to work. I figured my back would feel much better by now than it does. Hopefully this healing process starts to speed up. I don't know if I should do light Deadlifts to try and speed it up a little bit or what. I guess I should probably just listen to my Physical Therapist. :mad:

Mac Oneill 03-19-2009 03:52 PM

Re: Mac's getting filthy jacked!
 
[B]03-19-09[/B]

I was really tired this morning so I started my spring break early and skipped class. :p I figure I won't have to worry about it for another week LOL.

My back felt pretty good today so I did a little more weight and worked my back lightly(against my PT's wishes). It seems like I should be exercising it if I ever want it to get stronger.

[B]Kipping Pull-Ups[/B] - 3x10

[B]Deadlift[/B] - 1x10@45lb

[B]Clean & Jerk[/B] - 1x10@45lb

[B]Shoulder Press[/B] - 3x5@95lb

[B]Lat-Pulldowns/Seated Cable Rows(Superset)[/B] - 3x10@100lb/3x10@100lb

[B]Bentover Rows/Rear-Delt Fly Machine(Superset)[/B] - 3x10@45lb/3x10@70lb

[B]Front Raises/Side Raises/DB Shrugs(Superset)[/B] - 3x10@25lb/3x10@25lb/3x10@70lb

[B]Straight Bar Curls[/B] - 2x10@55lb, 1x10@45lb

[B]DB Curls[/B] - 1x10@15lb, 2x10@20lb

Workout went fine, back felt fine, Deadlifts felt great!

It seemed like everyone I ****ing went to highschool with was in the gym today playing basketball. It was so ****ing hard not to play!! ARRRGGHHH :ranting2: I just want my back to be made of steel so I never have to worry about. I guess I'll have to ask Wolverine who he went to for that Adamantium. :p

Mac Oneill 03-20-2009 05:33 PM

Re: Mac's getting filthy jacked!
 
[B]03-20-09[/B]

Played some basketball with my buddy Eno before I hit the gym. I should have beat him, but he busted out a 3 pointer to end it. What a bastard!

[B]Deadlift[/B] - 1x10@45lb

[B]Snatch[/B] - 1x10@45lb
(Neither of these felt good today. My back was hurting and I'm definately taking tomorrow off.

[B]Bench Press[/B] - 10@135lb, 3@155lb, 3@175lb, 3@195lb
(I probably should have kept going here because 195 was feeling light, but my back has been bothering me today.

[B]Incline Bench Press[/B] - 5@135lb, 2x5@155lb

[B]Decline Bench Press[/B] - 10@135lb, 5@155lb, 5@175lb, 5@195lb
(This is the first time I've done decline in forever, and I feel like I can throw up whatever I want. I'm going to go ahead and say that ring dips have made my outter titty very strong. :cool:)

[B]Cable Crossover/Incline Flies(Superset)[/B] - 3x10@35lb/3X10@30lb

[B]Push-Up[/B] - 1x15

[B]Machine Kickbacks[/B] - 3x10@30lb

[B]Close Grip Pushdowns/Wide Grip Pushdowns(Superset)[/B] - 3x10@40lb/3x10@40lb

[B]Bar Dips[/B] - 1x10

Grant showed up at the gym after I showered and was playing basketball. I of course couldn't turn that down so I got sweaty all over again LOL.

I went out to the bar with Maverick last night and slept on his couch. I feel asleep at probably 0130 hours and woke up at 0730 hours. :puke0000: I didn't actually puke, but I felt like it. My back was killing me from sleeping on his couch. Went home and slept until 1330 hours. I'm probably going to start getting on the rings again. I may do it tomorrow, but I'm going to try and take it easy, and rest my back. Hopefully after Physical Therapy next week it will be feeling pretty good. I also am planning on starting to do some Olympic Lifting at one of the Weightlifting Clubs in my area. :kicking0: Hopefully that will get my form down and speed the healing process of my back of a little bit. It seems like the one-on-one coaching will help me avoid any more injuries. :shrug:

David Schneider 03-20-2009 05:47 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;545706] I guess I'll have to ask Wolverine who he went to for that Adamantium. :p[/QUOTE]

You'll have to talk to the Canadian Government about that one...

And what the **** is going on here Mac? Where's the Gymnastics? Where are the WOD's? The Metcons?

Btw... Thanks for the good words on FB. That DL pull was heavy!

Mac Oneill 03-20-2009 05:55 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;546736]You'll have to talk to the Canadian Government about that one...

And what the **** is going on here Mac? Where's the Gymnastics? Where are the WOD's? The Metcons?

Btw... Thanks for the good words on FB. That DL pull was heavy![/QUOTE]

Canada it is!!! LOL

I'm going to throw the gymnastics back in next time I hit the gym. I guess I'm just a little scared to throw in WODs and Metcons because of my back. I just want it to heal really bad! Do you have any good ideas of what I should do for one that won't bother my back? I'm thinking my back might feel pretty good this next week anyway, and I'll probably be able to do some good Metcons and leg work, but of course I won't know for sure until next week.
Sorry to disapoint you David. :o

No problem on that FB comment. You need the encouragement your doing a GREAT ****ING JOB! Keep it up man!

Mac Oneill 03-31-2009 12:35 PM

Re: Mac's getting filthy jacked!
 
Alright, I didn't die, but I was on Spring Break. :)

I layed around most of the time, but I did hit the gym a couple times.

My back was hurting for a while, but today I can tell that it has started to feel a GREAT deal better. I just have to make sure it continues.

In terms of exercise the only thing I did that was interesting was [B]30 Muscle-Ups[/B] for time. I didnt time it but watched the clock and did it as quick as I could. It was right [B]between 10 and 12 minutes[/B], so thats pretty sweet!

Hopefully I will be hitting WODs and going heavy again soon, but for now,

THAT IS ALL!

David Schneider 03-31-2009 05:25 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;555524]Alright, I didn't die, but I was on Spring Break. :)

I layed around most of the time, but I did hit the gym a couple times.

My back was hurting for a while, but today I can tell that it has started to feel a GREAT deal better. I just have to make sure it continues.

In terms of exercise the only thing I did that was interesting was [B]30 Muscle-Ups[/B] for time. I didnt time it but watched the clock and did it as quick as I could. It was right [B]between 10 and 12 minutes[/B], so thats pretty sweet!

Hopefully I will be hitting WODs and going heavy again soon, but for now,

THAT IS ALL![/QUOTE]

Glad to see you're not dead... That makes me happy.

Good **** on those 30 MU's... That's a good time. Just being able to do that is ****ing awesome, in my opinion.

Now get back to getting filthy jacked!!! That's a ****ing order!!!

Mac Oneill 03-31-2009 07:27 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;555784]Glad to see you're not dead... That makes me happy.

Good **** on those 30 MU's... That's a good time. Just being able to do that is ****ing awesome, in my opinion.

Now get back to getting filthy jacked!!! That's a ****ing order!!![/QUOTE]

Thanks David, I just started some new stretching for my back and it is already yeilding great results.

I will be getting filthy jacked soon enough!


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