CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 06-04-2011, 12:45 PM   #311
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
Re: Mac's getting filthy jacked!

06-04-11

Squat Clean - 2x6@135#

Press - 6@95#, 6@115#

Snatch Pulls - 6@135#, 12@95#, 6@135#, 12@95#

Front Raises - 6@40#, 12@20#, 6@35#, 12@15#

Power Snatch - 6@95#, 12@65#, 6@95#, 12@65#

T-Bar Row - 6@135#, 12@90#, 6@135#, 12@90#

Shrugs - 12@185#, 12@205#

Pendlay Row - 2x8@135#

Incline Bench - 6@135#, 12@95#, 6@135#, 12@95#

1-Arm DB Military Press - 6@50#, 12@25#, 6@40#, 12@20#

Straight Bar Curls - 4x12@45#
  Reply With Quote
Old 06-06-2011, 04:57 PM   #312
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
Re: Mac's getting filthy jacked!

06-06-11

DB Bench - 2x12@70#

Bench - 6@185#, 5@205#, 5@185#, 4@195#, 8@155#

Incline DB Bench - 8@65#, 2x8@55#

Cable Row - 8@120#, 8@130#, 8@140#

DB Pull Overs - 8@45#, 2x12@35#

Pull Ups - 1x10, 1x6

Hang Snatch - 3x6@95#

Front Raises - 3x6@35#

Side Raises - 3x6@30#

Close Grip Bench - 3x8@135#

Weighted Dips - 7@25#, 9@25#

Skull Crushers - 3x8@65#

DB Kick Backs - 3x12@10#

Cable Crunch - 3x8@100#

Flex Ball Sit Ups - 3x15
  Reply With Quote
Old 06-07-2011, 12:36 PM   #313
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
Re: Mac's getting filthy jacked!

06-07-11

Overhead Squat - 2x12@95#

Back Squat - 8@135#, 6@185#, 6@225#, 4@265#,

Leg Curls - 4x8@100#

Good Mornings - 12@95#, 10@115#, 8@135#

Calf Raises - 15@90#, 15@135#

Snatch Pulls - 3x8@135#

Seated Raises - 3x12@25#

Power Cleans - 3x6@135#

DB Shrugs - 3x8@90#

Shrugs - 6@225#, 6@245#, 6@265#, 6@285#

DB Curls - 8@40#, 8@35#

Straight Bar Curls - 2x8@45#, 2x8@65#

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

Knees to Elbows - 3x15

Side Crunch - 3x15(Each Side)
  Reply With Quote
Old 06-09-2011, 12:46 PM   #314
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
Re: Mac's getting filthy jacked!

06-09-11

Incline DB Bench - 2x12@65#

Incline Bench - 8@135#, 2x6#145#, 4@165#, 12@135#

Upright Row - 8@95#, 8@105#, 8@95#

Press - 6@95#, 6@115#, 6@95#

DB Bench - 8@60#, 2x8@65#

Hang Snatch - 3x6@95#

Angle Chins - 1x10, 1x6, 1x5, 1x4

Kipping Pull Ups - 1x10, 1x5

Dips - 1x15, 1x10

Close Grip Bench - 6@135#, 6@115#, 6@115#, 4@135#, 8@115#

Push Downs - 8@100#, 8@80#, 10@70#

Cable Crunch - 15@100#, 15@120#, 15@130#

Flex Ball Sit Up - 1x15, 2x10
  Reply With Quote
Old 06-13-2011, 12:30 PM   #315
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
Re: Mac's getting filthy jacked!

06-10-11

Box Step Ups - 12@45#, 12@95#

Front Squats - 8@155#, 8@185#

Leg Press - 12@405#

Leg Curls - 3x8@130#

Stiff Legged Deadlift - 8@135#, 3x8@185#

Clean Pulls - 2x8@135#, 8@155#

Seated Raises - 3x12@25#

Hang Cleans - 8@115#, 2x6#135#, 4@155#, 8@135#

DB Shrugs - 8@80#, 6@90#, 6@100#, 4@110#, 10@90#

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

Straight Bar Curls - 5x5@75#

Buddy Curls (1 set up to 6 and down) - 25#

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

Knees to Elbows - 3x15

Twist Crunch - 3x15(Each Side)
  Reply With Quote
Old 06-13-2011, 12:34 PM   #316
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
Re: Mac's getting filthy jacked!

06-13-11

DB Bench Press - 2x12@65#

Bench Press - 5@145#, 5@170#, 5@200#, 4@225#, 12@135#

Squat Cleans - 3x6@135#

Hang Snatch - 3x6@95#

Close Grip Bench - 6@115#, 6@135#, 6@145#, 6@155#, 6@165#, 6@175#

DB Curls - 3x8@35#, 3x8@30#
  Reply With Quote
Old 06-15-2011, 05:20 PM   #317
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
Re: Mac's getting filthy jacked!

06-14-11

Overhead Squat - 2x12@95#

Back Squat - 5@135#, 5@185#, 5@215#, 5@250#, 3@285#

DB Rows - 8@90#, 3x8@90#

Wide Grip Pull Ups - 1x6, 1x4

Hang Cleans - 5@135#, 5@145#, 5@155#, 5@165#, 4@170#

Shrugs - 8@225#, 8@245#, 8@265#, 8@285#, 8@305#, 8@225#
  Reply With Quote
Old 06-16-2011, 03:54 PM   #318
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
Re: Mac's getting filthy jacked!

06-16-11

Incline DB Bench - 3x12@65#

DB Bench - 4@100#, 6@90#, 8@80#

Close Grip Bench Press - 5x6@135#

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

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

Straight Bar Curls - 6x6@75#

Close Grip Pushdowns/ Wide Grip Pushdowns (Superset) - 6x12@120#/60#
  Reply With Quote
Old 06-20-2011, 07:09 PM   #319
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
Re: Mac's getting filthy jacked!

06-20-11

DB Bench - 2x12@65#

Bench Press - 8@155#, 6@185#, 6@205#, 2@225#, 11@155#

DB Incline Press - 3x8@65#

DB Row - 3x8@80#

DB Pull Overs - 3x8@45#

Pull Ups - 1x9, 1x6

Hang Snatch - 3x6@95#

Front Raises - 3x6@35#

Side Raises - 3x6@30#

Close Grip Bench Press - 3x8@135#

Weighted Dips - 10@25#, 8@25#

Skull Crushers - 3x8@65#

DB Kick Backs - 3x12@10#

Cable Crunch - 3x15@150#

Flex Ball Crunch - 3x12

2 Games of Full Court Basketball
  Reply With Quote
Old 04-03-2012, 11:03 PM   #320
Mac Oneill
Member Mac Oneill is offline
 
Mac Oneill's Avatar
 
Profile:
Join Date: Aug 2008
Location: Yorkville  IL
Posts: 552
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.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Johnny Mac's Log John McBrien Workout Logs 62 01-21-2009 03:18 PM
Mac's Workout Log Daniel Macsay Workout Logs 2 12-24-2008 05:37 AM
Mac's WOD ATTACKS Mac Robinson Workout Logs 3 10-08-2008 02:45 PM
Mac's Workout Log Daniel Macsay Workout Logs 1 09-07-2008 06:30 PM
For 60 YO Sly is Jacked and John Rambo is BACK! Nick Cruz Community 5 05-17-2007 03:45 PM


All times are GMT -7. The time now is 08:25 AM.


CrossFit is a registered trademark of CrossFit Inc.