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Mac
06-19-2010, 04:48 PM
Chest - reduced weight and volume since I missed a week of working out.


Cable crossovers
60/20. 90/20 100/12 120/10

Inc press
140/11 150/7 160/4

Db flat fly
40/15 40/12 45/11

Chest Press
2 sets 20 reps

Unilateral incline press
90/20

Mac
06-21-2010, 08:32 PM
Lats -

pull downs of every kind of angle. machine rows, rear delts.

20 sets of high rep, slow negatives, squeeze and feel the muscle. Energy was low from too much outside yard work in the hot sun.

caribeman
06-22-2010, 02:28 PM
MAC, are you frigging kidding me?!?!?! Dude, you look awesome bro!

Mac
06-22-2010, 02:38 PM
MAC, are you frigging kidding me?!?!?! Dude, you look awesome bro!

Thanks bro.

Am I kidding you about what in particular?

gman
06-22-2010, 02:52 PM
So are you having to work twice as hard this week to make up for the vacation?

Mac
06-22-2010, 03:09 PM
So are you having to work twice as hard this week to make up for the vacation?

No, I have too many things to do in my business to make up for lost time while away on vacation.

axioma
06-22-2010, 03:15 PM
I hear ya about the yard work. It was 98 degrees with ridiculous humidity this weekend. Felt like I worked riding the lawn mower!

Mac
06-22-2010, 03:20 PM
I hear ya about the yard work. It was 98 degrees with ridiculous humidity this weekend. Felt like I worked riding the lawn mower!

And I have two yards to do, one in OH and another in PA. Thankfully it was only 88 degrees. The one in PA was overlooked for 2 weeks so there was much raking and double-mowing. The weed whacker was the killer with just under an acre of land, it was miserable.

Mac
06-22-2010, 06:23 PM
Today's workout was legs. I felt strong today but didn't push the weight up too much as it's been too long since my last leg workout.


Hacks - total weight
Sled only - 15 90/12 140/12 190/10 235/10 255/10 plus 8 1/2 reps

Stiff legged deads
135/10 205/10 230/6 155/12 155/12

Adductors
120/60 205/22 205/20 205/12

Leg curls
75/20 105/12 120/11

Abs - 3 sets of 20 - rope crunches

DUKE56
06-23-2010, 08:47 AM
You look great mac. Good luck

caribeman
06-23-2010, 01:25 PM
Mac, what I meant to say is that you look awesome for your age. I am 10 years younger and looking forward to be as in goof of shape as you are!

Mac
06-23-2010, 04:01 PM
Mac, what I meant to say is that you look awesome for your age. I am 10 years younger and looking forward to be as in goof of shape as you are!

Thanks. I am a goof of shape, that's for sure. ;)

I wish I never stopped in my late 20s.

Mac
06-23-2010, 04:05 PM
Today was supposed to be biceps and triceps. I felt tired and my joints hurt a bit. Didn't feel so good after yesterday's leg workout, nauseous and a sinus headache which carried on into this afternoon. But, I still went because I needed my fix. I only did triceps and a quick one at that.

Rope 1 arm pushdowns
40/22 130/6 90/22 100/15 110/12

Rev tricep cable pushdowns
80/10 60/15 60/12

Lying tricep DB ext
40/10 30/10

I feel tired here and I went home.

caribeman
06-24-2010, 09:25 AM
Mac if I may ask, besides your protein supps, what else are you incorporating?

Mac
06-24-2010, 09:44 AM
Mac if I may ask, besides your protein supps, what else are you incorporating?

You say besides my Protein, which I think is very important. Previously, I used Optimum Nutrition Gold Standard Whey and now I am using ALRI Humapro and Chained Out . I am getting much better results without the [B]WHEYSTE.

Creatine
B complex
B12
Vitamin C - 3g
Celery Seed Extract - for blood pressure regulation
DHEA - 50mg - 2ED
Vitamin D3 - 5000iu
Vitamin E
Phosphatidyl Serine - memory enhancements - cortisol control
N-Acetyl Cysteine - liver cleanser and anti-oxidant
Melatonin - anti-oxidant and more
EFA - DHA - CLA supps at night with Humapro, magnesium, Zinc

Training supps :

Citrulline Malate
Beta Alanine
Kreaceps
Chained Out BCAA

I am not on any HRT, TRT or AAS.

I try to increase my T and free T, control the Estrogen and lower SHBG thru various OTC herbs and supplements.

Mac
06-24-2010, 09:14 PM
Tonight I did the biceps workout that I blew off last night. I was strong and set new PR in reps at a set weight. It was hotter than normal in the gym because they must have had the air off and I sweated bullets.


Cable curls
90/20 140/30 200/7

Seated db curls
30/15 35/13 40/11 45/7

Arm curl machine 1arm
30/30 30/25 30/22

Rev curls
80/12 80/12 80/10

Mac
06-25-2010, 03:28 PM
Shoulders

Db press
40/40 60/15 60/15

Db fly
25/25 40/13 50/6 20/20

Goal posts
20/10 20/10 25/8

Front db raise. Palms down
25/15 25/15

Hammer raise
25/10

Shrugs
135/15 x 3 sets Hold at top and squeeze

Rear delt machine
105/15 165/7 165/7 90/15

Mac
06-26-2010, 04:42 PM
Lats - concentrated on feeling the muscle with slow negs. Great pump in the lats. PR @ 185x13

1arm Pulldowns
110/20 130/20 150/13 185/13

Stiff arm pd
110/20 130/20 150/15

Biangular pd
175/15 188/9 188/12 200/10

Lat pulldowns
135 3 sets 15 reps

Rope crunch 150
25 25 20

Baldiewonkanobi
06-26-2010, 04:44 PM
I like those PBs. Something missing in my run up prep. I think the exception is HDG. He continues to amaze me.


Baldie

Mac
06-26-2010, 04:54 PM
I like those PBs. Something missing in my run up prep.

For you, it's understandable why. I am not on a calorie deficit yet, but also no secret sauce either.

HDG isn't human, so that's to be expected.

axioma
06-29-2010, 08:38 AM
You say besides my Protein, which I think is very important. Previously, I used Optimum Nutrition Gold Standard Whey and now I am using ALRI Humapro and Chained Out . I am getting much better results without the [B]WHEYSTE.

Creatine
B complex
B12
Vitamin C - 3g
Celery Seed Extract - for blood pressure regulation
DHEA - 50mg - 2ED
Vitamin D3 - 5000iu
Vitamin E
Phosphatidyl Serine - memory enhancements - cortisol control
N-Acetyl Cysteine - liver cleanser and anti-oxidant
Melatonin - anti-oxidant and more
EFA - DHA - CLA supps at night with Humapro, magnesium, Zinc

Training supps :

Citrulline Malate
Beta Alanine
Kreaceps
Chained Out BCAA

I am not on any HRT, TRT or AAS.

I try to increase my T and free T, control the Estrogen and lower SHBG thru various OTC herbs and supplements.

Excellent and comprehensive. Your strength is fantastic for bodyweight. You should really consider a top level "natty" show like the team universe.

Mac
06-29-2010, 10:35 AM
Excellent and comprehensive. Your strength is fantastic for bodyweight. You should really consider a top level "natty" show like the team universe.

Thanks Ax.

My goal is to be the best lightweight in the Master's National some year before I die since I qualify for that show.

No drug tested shows for me as I have used some prohormones in the last two years, so that automatically disqualifies me. I won't try to beat a test because it's not being honest.

Baldiewonkanobi
07-03-2010, 07:08 AM
Thanks Ax.

My goal is to be the best lightweight in the Master's National some year before I die since I qualify for that show.

No drug tested shows for me as I have used some prohormones in the last two years, so that automatically disqualifies me. I won't try to beat a test because it's not being honest.

Mac you have been absent for a few days.

My Doc ordered HRT knocked me outta all Natty shows so that too is why I said fuck it...do an Open shot. When I inquired a year ago back stage at the Nationals with 2 of the Over 70s I knew it was evident that they were all using HGH but no AAS. I think you will run into liberal HGH use in your class. I'd do it if not for my Melanoma cancer.


Baldie

Mac
07-03-2010, 08:44 AM
Hey Bill, didn't think anyone would miss my absence. I missed a couple of days in the gym and didn't log the ones I did this past week, but things are still moving along here. Getting ready to head to Niagara Falls with my girl and enjoy the nice weather.

Hope you're doing well.

Mac
07-06-2010, 09:59 AM
OK back to the grind. July 5th's workout was shoulders. I was tired from riding my motorcycle from PA. Not used to sitting up straight with abs tight for 2 hours. Wore a tank so I got a lot of sun.

DB Press - full range from shoulder to lockout. Supinate hand at shoulder and twist going up
45x40 65x12 65x12 65x10 60x10

Front DB Raise
40x12 40x10 25x15 25x12

DB Lateral Raise - 1 arm - slight lean forward holding onto incline bench with other arm
40x13 40x12 40x10

DB lateral static - 2 arms hold arms out parallel to floor and slight movement up and down from that point - constant time under tension
25x20 25x15 25x10

DB Uppercuts - like doing an uppercut punch with a dumbbell
25x10 25x10 25x10 - these were brutal

DB GoalPost Fly
20x12 20x12 20x10

Seated Press
4 sets of 12 reps

Rear Delts
4 sets of 15 reps with static pause and hold at top

Mac
07-06-2010, 04:02 PM
Legs

Hacks weight one side
45/10 90/10 115/10 125/10 45/20

stiff legged deadlifts
135/10 185/10 205/10 165/12 175/12

Adductors - reps
130/75 205/25 230/12

Seated leg curls
120/10 135/10

Single leg seated curls
45/20

Lunges bw
60 each leg

freebirdmac
07-06-2010, 08:49 PM
Focusing more on hams than quads?

Oh, and your absence was noted by another.

Mac
07-06-2010, 09:38 PM
Focusing more on hams than quads?

Oh, and your absence was noted by another.

Yes, I need much more hams. The hacks hit my quads pretty hard.

Mac
07-07-2010, 06:15 PM
No training today.

My girl had surgery this morning and doctor Mac is in the house. I need a day of rest anyways as I didn't sleep very well last night and got up very early.

My legs are sore as fuck and it's only day 1. Can't wait until tomorrow morning.

freebirdmac
07-07-2010, 07:18 PM
Hope your girl recovers quickly. Any surgery is no fun. Kudos to you for taking care of her :)

DUKE56
07-08-2010, 09:17 AM
Hope everthing goes well with the surgery.

gman
07-08-2010, 10:26 AM
Me too, best wishes to Dar

Mac
07-08-2010, 11:50 AM
Thanks for the well wishes. Her persistent back pain that she has had for the last year is gone completely. She will be better than ever in a couple weeks.

axioma
07-08-2010, 11:57 AM
Glad you are back.

Mac
07-08-2010, 09:22 PM
Triceps

1 arm rope pd
40/20 100/10

1 arm cable rope ext
70/20

Vbar pushdowns
100/20 110/20 120/12 130/10 140/15 150/12

Reverse tri - one arm pushdowns
70/6 50/10

Seated dips
150/16 5 sets

French curls
25/30 3 sets

Mac
07-09-2010, 03:49 PM
I have been using Gaspari's Size On for the last 3 months. My lifts have constantly improved and I have been setting PRs almost each workout.

I stopped using it for a week when I went on vacation in the middle of June and then two days later I ran out. I didn't restock because so many things have been going on and I must say I notice the difference A LOT. My lifts have gone down 10-15% across the board. Nothing else has changed.

Guess what I am now going to order?

Mac
07-09-2010, 05:38 PM
Biceps - I hit a new rep PR with 150 at 30 reps which promptly spoiled the rest of my workout. But my biceps were trying to rip open my skin after the 2nd set.

Cable curls
90/20 150/30 200/2 150/15

Seated incline
35/10 40/10 50/2 I died here
35/10

Wrist curls
40/20 60/6

1 arm curl
30/30 40/12

Rev wrist
15/15 20/8

Hammerfit
07-10-2010, 12:41 PM
Biceps - I hit a new rep PR with 150 at 30 reps which promptly spoiled the rest of my workout. But my biceps were trying to rip open my skin after the 2nd set.

Cable curls
90/20 150/30 200/2 150/15

Seated incline
35/10 40/10 50/2 I died here
35/10

Wrist curls
40/20 60/6

1 arm curl
30/30 40/12

Rev wrist
15/15 20/8


Nice Work

Mac
07-10-2010, 01:31 PM
Nice Work

Thanks Hammer.

It doesn't compare to your workout marathons, but I am trying to hit it hard and get out quick. My endurance without the Size On has dropped drastically.

Mac
07-10-2010, 01:35 PM
Chest - tricep and biceps were still a bit sore. Affecting flies and presses. Great pump and looking fuller, yet leaner.

Cable Crossovers
60/30 120/18 - Rep PR
100/10 100/6 hold at bottom squeeze at top

DB fly
40/12 50/10 65/7 70/5 pause at bottom

Dips BW
20 - 20 - 18

Decline Unilateral press
3 sets 12 reps - concentrate on slow negs and contracting at top

Incline Press
2 sets 12 reps

Mac
07-12-2010, 04:35 PM
Lats

One arm pulls high cable
90/20 130/15 150/12 150/12

Stiff arm pulldowns
110/12 130/15 150/12 150/12

Wide grip lat pulldowns
145/10 145/12 145/10

Biangular lat pull downs
150/12 175/10 200/8

3 sets of seated calf raises 15 reps / 180lbs
3 sets of cable crunches 20 reps / 150lbs

DUKE56
07-13-2010, 01:13 PM
thanks for the well wishes. Her persistent back pain that she has had for the last year is gone completely. She will be better than ever in a couple weeks.

good to hear

DUKE56
07-13-2010, 01:15 PM
biceps - i hit a new rep pr with 150 at 30 reps which promptly spoiled the rest of my workout. But my biceps were trying to rip open my skin after the 2nd set.

Cable curls
90/20 150/30 200/2 150/15

seated incline
35/10 40/10 50/2 i died here
35/10

wrist curls
40/20 60/6

1 arm curl
30/30 40/12

rev wrist
15/15 20/8


wow! That's great !!

Mac
07-13-2010, 06:33 PM
Legs - tired again today. Not sleeping well this week, worrying about my girl. I did manage to increase the weights in the hack squats. This dieting shit is for the birds.

Hacks - weight is each side
45/15 90/10 135/10 160/10 170/6 90/15

Stiff-legged dead lifts
135/15 210/12 230/6 230/6 205/5

Adductors
140/80 190/22 190/12 - i think the 80 rep set kind of tired me out

Seated leg curls
90/15 135/10 135x10

Hammerfit
07-13-2010, 09:55 PM
Legs - tired again today. Not sleeping well this week, worrying about my girl. I did manage to increase the weights in the hack squats. This dieting shit is for the birds.

Hacks - weight is each side
45/15 90/10 135/10 160/10 170/6 90/15

Stiff-legged dead lifts
135/15 210/12 230/6 230/6 205/5

Adductors
140/80 190/22 190/12 - i think the 80 rep set kind of tired me out

Seated leg curls
90/15 135/10 135x10


80 reps, tired, you think!?

MsGuns
07-14-2010, 01:11 AM
Hey Mac,
I hope all is well.
I need to get back to checking on you.

Mac
07-14-2010, 08:29 AM
Hey Mac,
I hope all is well.
I need to get back to checking on you.

Hi Drex. You have been missing around here lately and glad you stopped by to check on me. I hope you're doing well.

Mac
07-14-2010, 08:31 AM
80 reps, tired, you think!?

Trying to keep up with you is going to kill me.

My goal is 100 reps at 150lbs on this exercise. It has really improved my legs and I wonder why they call it a girlie exercise.

freebirdmac
07-14-2010, 08:32 AM
Worrying about your girl because of normal recovery ups and downs?

I agree dieting sucks! I like my food and hate hunger pangs.

Mac
07-14-2010, 08:35 AM
Worrying about your girl because of normal recovery ups and downs?

I agree dieting sucks! I like my food and hate hunger pangs.

Just found out yesterday that she has to have a hysterectomy. She had laproscopy for endometriosis but the doctor wasn't able to remove all of it. Her uterus and bladder are fused together by the endometriosis.

gman
07-14-2010, 08:35 AM
Hope Dar feels better!

Are you still planning to come to Pittsburgh? Friday only as I recall?

I will be picking up Paula at Richmond Va airport about 10 am, so it will be 5ish when we get there. I hope we can catch some of the Masters prejudging

Mac
07-14-2010, 08:40 AM
Hope Dar feels better!

Are you still planning to come to Pittsburgh? Friday only as I recall?

I will be picking up Paula at Richmond Va airport about 10 am, so it will be 5ish when we get there. I hope we can catch some of the Masters prejudging

Yes, we are still planning on being there for Friday prejudging. Her surgery isn't until the middle of next month.

blu2xtreme
07-14-2010, 08:46 AM
I am looking forward to meeting You and Dar

I had a hysterectomy for cancer when I was just 32 but getting rid of the pain and issues made it well worth the recovery time.

Mac
07-14-2010, 09:05 AM
I am looking forward to meeting You and Dar

I had a hysterectomy for cancer when I was just 32 but getting rid of the pain and issues made it well worth the recovery time.

Cancer, Oh my. Glad you recovered.

Dar won't sit still and she is constantly doing something and I remind her it's only going to impede her recovery.

freebirdmac
07-14-2010, 09:11 AM
Just found out yesterday that she has to have a hysterectomy. She had laproscopy for endometriosis but the doctor wasn't able to remove all of it. Her uterus and bladder are fused together by the endometriosis.

Ick! Well that surgery should be easier on her than her back surgery. But still, two surgeries in a row blows.

bodyhard
07-14-2010, 09:26 AM
hey MT, just checking in, been really busy on a bunch of shit and mostly posting on another site for the laughs and some release. Need to get my grind back on here, stopping by some journals to catch up!

Mac
07-14-2010, 09:28 AM
hey MT, just checking in, been really busy on a bunch of shit and mostly posting on another site for the laughs and some release. Need to get my grind back on here, stopping by some journals to catch up!

Thanks for stopping in John. Look forward to kicking your ass in Pittsburgh.

Those 100lb DB presses was fucking awesome. Next time, make them your second set and get 6 or 7 reps.

bodyhard
07-14-2010, 10:11 AM
Thanks for stopping in John. Look forward to kicking your ass in Pittsburgh.

Those 100lb DB presses was fucking awesome. Next time, make them your second set and get 6 or 7 reps.

LOL before you go kicking my ass, just keep in mind I have had over 100 fights and truth be told have not lost one yet! :D :D

Yeah I think I would have gotten more if I didn't wait for the last set.

Mac
07-14-2010, 10:19 AM
LOL before you go kicking my ass, just keep in mind I have had over 100 fights and truth be told have not lost one yet! :D :D

Yeah I think I would have gotten more if I didn't wait for the last set.

I haven't lost one yet either. That's because I have never been in one.

I look forward to meeting you and the others next week.

Mac
07-14-2010, 04:23 PM
Biceps

Db curls
25/20

Seated concentration curls
45/15 45/12 45/10 45/8

Rev curls 1arm cable
40/10 40/10

Rev curls 1 arm cable Turn sideways across body
30/10 30/10

1 arm curl machine
40/10 + 10 1/2 reps
40/10 + 5 1/2 reps

DB Wrist curls
45/20 45/18

Rev db wrist curls
15/15 20/10

3 sets seated calves 140lbs.
20 20 20

3 sets rope ab crunches 150lbs
20 18 15

Hammerfit
07-14-2010, 06:54 PM
Trying to keep up with you is going to kill me.

My goal is 100 reps at 150lbs on this exercise. It has really improved my legs and I wonder why they call it a girlie exercise.

I know I started doing them a couple months back, it really digs into the inner ham. Our gym has the adduction machine next to the abduction machine so on hamstring day sometimes I will superset em 7x's together for 20 reps a piece without stopping, so it's like doing a set of 320 reps with the only rest is as long as it takes to get off one and onto another. People look at me like Im crazy until I get to the last set when I have the stack pinned! I call it FST-7 squared but I don't think Hany would approve!

I'll give the 100 reps a try this Friday. I love high rep shit.

You new avie looks awesome dude!

Mac
07-14-2010, 08:34 PM
I know I started doing them a couple months back, it really digs into the inner ham. Our gym has the adduction machine next to the abduction machine so on hamstring day sometimes I will superset em 7x's together for 20 reps a piece without stopping, so it's like doing a set of 320 reps with the only rest is as long as it takes to get off one and onto another. People look at me like Im crazy until I get to the last set when I have the stack pinned! I call it FST-7 squared but I don't think Hany would approve!

I'll give the 100 reps a try this Friday. I love high rep shit.

You new avie looks awesome dude!

You are crazy Mike, just like the rest of us. 320 reps, OMG.

Thanks for the flowers too.

axioma
07-15-2010, 08:54 AM
Can't wait to see you on stage, looking like Zane.

Mac
07-15-2010, 08:56 AM
Can't wait to see you on stage, looking like Zane.

Maybe next year Ax. Kick me in the ass to get me motivated.

I will be in Pitt to cheer you on in the prejudging.

MsGuns
07-15-2010, 11:44 AM
Hi Drex. You have been missing around here lately and glad you stopped by to check on me. I hope you're doing well.

yeah ive just be lurking...posting very lil...your welcome...
I will do better by stopping by more often...smile
I am enjoying everyday of my summer break.

Mac
07-15-2010, 06:36 PM
Shoulders

Smith machine press
135/10 155/10 +5 175/6 195/4 135/14 135/10 +4

Uppercuts Slow and hold at top
30/12 30/10 30/10

Rear delts cable
50/15 60/12 70/10

DB Press - palms supinated
45/25 45/25

Cable front raises
30/14 30/15

Goal posts
15/18 15/12

4 sets ab rope crunch 150lbs
25 22 20 18

freebirdmac
07-15-2010, 07:37 PM
What are uppercuts?

Mac
07-15-2010, 07:45 PM
What are uppercuts?

Like throwing an uppercut [boxing] with a dumbbell in your hand. Palms are facing up, end with hands above head.

Mac
07-16-2010, 04:09 PM
Triceps - Abs - Calves

200 reps of triceps

5 sets of ab rope crunches - 150lbs

6 sets of seated calves

Baldiewonkanobi
07-16-2010, 04:48 PM
Like throwing an uppercut [boxing] with a dumbbell in your hand. Palms are facing up, end with hands above head.

I grab a 45er by the sides and slowly lift it to over my head then slowly decend. Sorta the same??

Baldie

Mac
07-16-2010, 05:04 PM
I grab a 45er by the sides and slowly lift it to over my head then slowly decend. Sorta the same??


Sorta, it sounds like it would have the same effect on the frontal delts, eh?

You're grabbing a 45lb. plate? wouldn't your palms be facing inward towards each other?

Baldiewonkanobi
07-17-2010, 09:53 AM
Sorta, it sounds like it would have the same effect on the frontal delts, eh?

You're grabbing a 45lb. plate? wouldn't your palms be facing inward towards each other?

Lets see...left hand at 8 and right hand at 4...you tell me. Those plus front dumbells across the body at shoulder level have really etched the front delt/pec separartion.


Baldie

Mac
07-17-2010, 09:59 AM
Lets see...left hand at 8 and right hand at 4...you tell me. Those plus front dumbells across the body at shoulder level have really etched the front delt/pec separartion.


I will tell you that it's probably about the same as doing the movement I do with a DB. It's a great exercise.

Next time try it with your right hand at 8 and left at 4. :no: I wonder what that would do besides cause a lot of pain.

joedemarco
07-17-2010, 12:09 PM
I'm confused Baldie. Why wouldn't you have both hands even when doing a front plate raise? Doesn't placing hands at 8 and 4 put unequal stress on shoulders? Maybe I'm picturing the wrong exercise. Mac, I understand what you are saying in regards to the DB uppercuts.

Mac
07-17-2010, 01:53 PM
I'm confused Baldie. Why wouldn't you have both hands even when doing a front plate raise? Doesn't placing hands at 8 and 4 put unequal stress on shoulders? Maybe I'm picturing the wrong exercise. Mac, I understand what you are saying in regards to the DB uppercuts.


He is holding the plate a bit below middle [3 & 9 o'clock] positions and applying an equal distributed load on the shoulders.

Mac
07-17-2010, 02:01 PM
Legs

Hacks - weight each side total = x2
Sled /12
45/10
90/10
135/12
180/6
190/5
90/15

Stiff Legged Deadlift
135/18
205/10
240/10
185/12
185/13

Adductor
130/70
190/25
190/20

Seated Leg curls
120/12
135/10
150/8

Lunges
60 bodyweight

axioma
07-19-2010, 10:17 AM
nice workout...glad you are still ticking along. keep those freakish avi's coming my friend.

Mac
07-19-2010, 10:23 AM
nice workout...glad you are still ticking along. keep those freakish avi's coming my friend.

Looking forward to meeting you on Friday. Working towards a whole new batch of avi's if I stay on this diet.

axioma
07-19-2010, 10:26 AM
I bet...You know, there is always the guy in the audience, smiling, happy, who looks better than the competitors....I hate that guy!

Baldiewonkanobi
07-19-2010, 07:13 PM
I'm confused Baldie. Why wouldn't you have both hands even when doing a front plate raise? Doesn't placing hands at 8 and 4 put unequal stress on shoulders? Maybe I'm picturing the wrong exercise. Mac, I understand what you are saying in regards to the DB uppercuts.


Don't you understand... :hypno: stress :hypno: is what I am all about.


Baldie

Mac
07-20-2010, 05:03 PM
Shoulders - I needed to give my wrists/palms a break from biceps and triceps as the right one is still bothering me. There is a distinctive snapping coming from my forearm near the elbow and the pain on the back of my hand is getting worse. @#$@#$$@#

Shoulder press machine
90/20
100/12
110/10
120/10
130/6
140/5
150/1

Rear delt machine
105/16
135/10
150/9
165/5

Goal post flys
20/12
20/12
20/12

Rear delts cable
60/12
70/12
80/10

Front DB raise
40/12
45/9

Mac
07-21-2010, 05:49 PM
Arms - superset 22 total sets - light weight and higher reps

5 sets of seated calves

joedemarco
07-21-2010, 08:14 PM
He is holding the plate a bit below middle [3 & 9 o'clock] positions and applying an equal distributed load on the shoulders.

Got it! Thanks, Mac. I'm a little low on carbs myself the past couple of weeks....guess it's already affecting me...lol.

Mac
07-22-2010, 07:19 PM
Lats

1 arm Pulldowns
110/20
150/15
180/10
150/10 lean back

High cable pulldowns - sit on floor pulling back
150/15 2 arms hold at bottom
150/15

Wide grip lat pd
160/10
175/6
190/6
205/6

Stiff arm pd
130/20
150/15
150/15

Biangular pd
200/8
212/6

Mac
07-24-2010, 06:02 PM
Thanks Baldie for the really cool shirt. I got lots of comments and questions from the family.

Mac
07-25-2010, 09:16 PM
Chest

Cable cross overs
60/30
100/13
120/13
130/7
90/13 deep

Db fly
55/9
55/7
40/12 deep hold at bottom
40/8

Chest press
120/10
140/5
90/10 hold at bottom
90/12

Seated dips
180/12

Dips bw
15 14 15

Ab crunch
150/25
150/15
150/15
150/15

Seated calf single leg
45/20
70/12
80/10
90/8
100/6
110/5

bodyhard
07-26-2010, 11:46 AM
I see you are still on your grind!!

I am going to take a break this week and start next week again.

Mac
07-26-2010, 12:24 PM
I see you are still on your grind!!

I am going to take a break this week and start next week again.

Yes I am. 4 weeks to peak!!! Good thing I can always extend the cutoff date.

Enjoy your recovery time off.

bodyhard
07-26-2010, 02:14 PM
Hey Mac what was the name of the place we ate at?

Mac
07-26-2010, 02:41 PM
Hey Mac what was the name of the place we ate at?

You know my Dad just asked me that and I couldn't remember the name.

I was telling him about the huge servings.

bodyhard
07-26-2010, 04:26 PM
You know my Dad just asked me that and I couldn't remember the name.

I was telling him about the huge servings.


LOL I just checked my bank statement it was at BUCA DI BEPPO

Mac
07-28-2010, 08:52 AM
Yesterday's workout consisted of high reps for biceps. My right hand and forearm is still giving me fits so I am keeping the weight light. I did this on Monday for triceps and they are still so freaking sore today and pumped from the 200 total reps I did.

1 arm cable curls
40/25
50/25
60/20
70/15
80/12
60/10

Seated db curls
30/10 slow negs

Db wrist curls
45/20
45/16

By this time my biceps were toast and were pumped to the gills.

3 sets of rope ab crunches with 150lbs
25 - 20 - 20

blu2xtreme
07-30-2010, 10:34 AM
I remembered that Mike and I switched sides on our pic we took in Pittsburgh just for you...it's the avi pic. I guess we are cute on both side :p

Mac
07-30-2010, 10:41 AM
I remembered that Mike and I switched sides on our pic we took in Pittsburgh just for you...it's the avi pic. I guess we are cute on both side :p

I feel special now.

Yes, you guys are cute on both sides. It was great meeting you and Mike in Pittsburgh.

Mac
07-30-2010, 05:44 PM
Legs

Hack Squats - total weight one side
45/20
90/10
135/10
180/7
195/6 + 10 1/2 reps at end
135/20

Stiff legged deads
135/12
205/12
225/7 - feel pulling in left ham so i stopped
135/15

Superset

3 sets 15 reps of - some forced reps/half reps at the end of set
Leg Extensions
Leg Curls

Adductors
3 sets of 30 reps 140lbs

4 sets of seated calf
4 sets of ab rope crunches
4 sets of rope twists from high cable

Mac
08-03-2010, 03:17 PM
Triceps


Tricep pushdown - straight bar
110/25
120/16
130/15
140/12
175/10
185/10
195/7
150/8

Lying DB ext
40/10
40/10
40/10

Standing DB tri ext
30/25
30/25
30/20

Seated Dips
180/20

Ab rope crunch
150/30
150/20
150/20

blu2xtreme
08-03-2010, 11:06 PM
Haven't been around much lately so I wanted to stop by, say hi
and check to see how Dar is doing.

Mac
08-04-2010, 06:29 AM
Haven't been around much lately so I wanted to stop by, say hi
and check to see how Dar is doing.

Hi Blu. Dar is doing better. She will be having her next operation in 2 weeks so we get to go thru the recovery all over again.

Congrats on your new job. I bet you and Mike are very excited.

blu2xtreme
08-04-2010, 08:30 AM
Hi Blu. Dar is doing better. She will be having her next operation in 2 weeks so we get to go thru the recovery all over again.

Congrats on your new job. I bet you and Mike are very excited.

Glad to hear she is doing better, I will keep her in my prayers.

We are very excited about so many things right now ...we are very blessed.

axioma
08-04-2010, 01:30 PM
LOL I just checked my bank statement it was at BUCA DI BEPPO

really wanted to go there...but the act of making us promenade across the stage for NO apparent reason at 11 p.m. made us miss the fun....we did get a really awesome pizza delivered from R & K Pizza.

Mac
08-04-2010, 01:40 PM
really wanted to go there...but the act of making us promenade across the stage for NO apparent reason at 11 p.m. made us miss the fun....we did get a really awesome pizza delivered from R & K Pizza.

That was on Friday night. The pizza sounds much better than spaghetti meatballs the size of large softballs.

Mac
08-04-2010, 01:48 PM
Biceps

1 arm cable curls
50/10
60/10
70/10
80/10
90/10
100/6

Seated incline DB curls
35/10
45/8
50/6

DB wrist curl
50/16
50/12
50/12

Curl machine - 1 arm
30/25

Mac
08-06-2010, 04:07 PM
Shoulders

Shoulder press smith machine
115/10
135/10
155/6
185/6
195/3
155/10
155/10

1arm db side lateral
45/12
50/6

2 arm side lateral DB
25/10 hold at top 3 count
25/9

Front db raise
40/10
45/8

Rear delts cable
50/15
70/10

Rear delt machine
105/10
135/8
150/6

Goal post
20/7
20/8
20/8

Rope crunch
150/25
150/20
150/12

Seated calf 1 leg
45/10 max top and bottom stretch each set
45/12
45/12

Mac
08-07-2010, 06:30 PM
Legs

Hacks - weight is each side to full squat position
45/16
90/10
135/6
180/6
205/6
135/15

Stiff legged deadlifts
135/15
225/10
245/10
265/8
225/10

Adductor
130/100 reps

Seated leg curl
105/8
135/10
150/7

Leg extensions
155/10
195/8
225/6
240/6

3 sets of ab crunches
150/25
150/20
150/12

Hammerfit
08-07-2010, 07:21 PM
Legs

Hacks - weight is each side to full squat position
45/16
90/10
135/6
180/6
205/6
135/15

Stiff legged deadlifts
135/15
225/10
245/10
265/8
225/10

Adductor
130/100 reps

Seated leg curl
105/8
135/10
150/7

Leg extensions
155/10
195/8
225/6
240/6

3 sets of ab crunches
150/25
150/20
150/12

r u doin those 100 rep adductors without rest? I tried one day w 150 and only made it to 60. Rest paused to 100 but took several times. That's wicked!

Mac
08-07-2010, 08:26 PM
r u doin those 100 rep adductors without rest? I tried one day w 150 and only made it to 60. Rest paused to 100 but took several times. That's wicked!

Yes, 100 reps without a pause, however as I slowed the reps down it seems to provide a slight recovery. The first 40 reps were harder than the next and I did 20 more grueling reps.

Now, I need to up it 20lbs to reach my 100 reps @150lb goal. This is the first set I ever did to 100.

My legs are now rubbing together in the middle from the pump. That's considerable since I am slightly bowlegged.

Mac
08-08-2010, 02:51 PM
Lats
Single arm high cable pulldowns
100/20
200/8
200/6
200/6
150/10

Wide Grip Lat pulldowns
145x10
145x12
100/15 hold at bottom slow negs - squeeze at top
100/15

Biangular Lat PDs =partial reps at the end of each set
140/15
200/7
200/6
215/5
100/10 - hold at bottom

Stiff arm cable PDs
110/20
140/12
140/12
150/10

Lo pulley Rows - hold at peak contraction slow negatives
120/15
120/12

3 sets of crossbody latpulls with rope
70/15
80/12
90/12

Rope crunches
150/20
150/15

Lots of posing.

Mac
08-08-2010, 03:48 PM
Today's pump.

http://2.bp.blogspot.com/_1Z75SxtKkUY/TF8HuRbXj2I/AAAAAAAAAeM/Uevg3rh1phY/s400/Screen+shot+2010-08-08+at+3.13.53+PM.png

axioma
08-09-2010, 10:12 AM
now I'm ready to go work legs...awesome workouts mac

Mac
08-09-2010, 10:47 AM
now I'm ready to go work legs...awesome workouts mac

Thanks Ax. Now I am ready to go workout. Hope you're doing good and recovered from all the bad mojo.

:dunno:

Mac
08-10-2010, 05:37 PM
Chest - I worked on the stretch and feel of the muscle with lots of posing practice between each set, hitting side chest shots.

DB fly - deep
40/15
50/10
60/8
70/5
35/18 deep hold at bottom

Incline chest press
80/20 hold at bottom
140/9
150/4
80/failure

Inc db fly
35/ 3 sets to failure deep stretch hold

Dips bw
24
18
17
18

Ab rope crunch
150/30
20
18
15

80lbs
10 / 3 sets

Seated calf raise - single leg stretch at bottom, hold at top
45/15
70/10
80/7
90/10
100/7

Standing calf raise. Bodyweight
single leg 25 reps

Mac
08-12-2010, 07:39 AM
Yesterday's workout was superset of Bis and Tris. Weight was again not the focus but higher reps, volume, concentration on contractions and feeling the muscle.

Total reps for each body part was 150-175. Pump was off the wall.

I started some morning cardio this past week and seeing results from it already. My body responded to it right away since I haven't done any.

Time for another walk.

Mac
08-12-2010, 04:51 PM
Shoulders

Smith press
135/10
155/6
205/3
185/6
155/10
155/10
165/5

Db lateral
50/10
50/8
35/20 Tough set

Front db raise
45/10
45/8

Rear delt machine
135/10
150/10
165/7

Goal post
20/12
20/10

DUKE56
08-12-2010, 09:26 PM
Well mac your were right. I had a session with a trainer and found i was double and triple working the same muscles the same night.
I guess i'm gona have to get my feet back on the ground and do some reading, and listen to ya.
I finished my workout with the trainer in less than an hour, and a** was draggin.

Mac
08-13-2010, 10:33 AM
Well mac your were right. I had a session with a trainer and found i was double and triple working the same muscles the same night.
I guess i'm gona have to get my feet back on the ground and do some reading, and listen to ya.
I finished my workout with the trainer in less than an hour, and a** was draggin.

Hey Duke, I am glad you found a trainer that can work with you and get your workout done in under an hour. You will see greater progress I am sure.

Mac
08-15-2010, 10:41 AM
Yesterday's workout was chest. The gym was empty. I love it when it's like that.

Cable crossovers
60/20
90/10
110/10
120/17 - new PR at this weight, previous was 15
140/6 - thought I was going to hit another PR but died quickly

Incline DB Fly - deep and hold at bottom
40/10
40/10
40/10

Dips BW
20 - shoulder pain so I stopped

Decline unilateral press - 200lbs total - each set with 10 1/2 reps at the end
200/10
200/10
200/10

Rope crunches - moved up 30lbs
180/15
180/12
180/12

Seat calf raise - single leg
3 sets 90lbs 10 reps

Baldiewonkanobi
08-15-2010, 10:55 AM
Empty is the best time to train.

Took your twisting and posted my favs in the new sticky. Some you will recognise, some you will have never heard of and some will make you wonder 'what makes Baldie tic?".

Baldie

DUKE56
08-16-2010, 07:05 PM
Hey Duke, I am glad you found a trainer that can work with you and get your workout done in under an hour. You will see greater progress I am sure.

The training session was great, I felt like I got a good workout. My confusion is this. I've always been told that to get muscles like runners have you do high reps low weight, to build muscle mass, you use heavy weight low reps. Can you help me out here. I've got approx. 38 weeks to get some legs. (the trainer told me in a kind way that I had chicken legs)
I'm starting to get a little frustrated. Also the cost of the trainer is almost cost prohibitive for me.

Mac
08-16-2010, 08:27 PM
The training session was great, I felt like I got a good workout. My confusion is this. I've always been told that to get muscles like runners have you do high reps low weight, to build muscle mass, you use heavy weight low reps. Can you help me out here. I've got approx. 38 weeks to get some legs. (the trainer told me in a kind way that I had chicken legs)
I'm starting to get a little frustrated. Also the cost of the trainer is almost cost prohibitive for me.

Tell me what your goals are? 38 weeks to what, a BB contest?

Mac
08-16-2010, 08:47 PM
Legs

Hack squats
90/15
180/10
270/10
360/10
420/7 pr
270/8 + 10 1/2 reps

Adductors
150/100 Yeah I did it
190/13

Stiff Legged Deadlifts
135/15
205/10
265/10 pr
285/6 pr
205/12
205/10

Leg extensions
165/10
210/10
255/6

joedemarco
08-16-2010, 09:07 PM
Mac, how did you even finish the workout after the 100 rep set? lol Your legs must have been smoked.

Mac
08-17-2010, 03:50 AM
Mac, how did you even finish the workout after the 100 rep set? lol Your legs must have been smoked.

They were and still are, but just the adductors and I can sure feel it now.

Baldiewonkanobi
08-17-2010, 06:32 AM
Mac 12:50 am PT even early for you. Everything OK? Hey I threw all my shit into the Sticky....happy now :dunno:. Or, scratching your head?


Baldie

Mac
08-17-2010, 09:06 AM
Up early today as Dar has surgery this morning. At the hospital now waiting for her to come out.

glad to see you have some good tastes in music. A couple of those are some of my old favorites.

Mac
08-19-2010, 09:15 AM
Dar's surgery went well. She has one less organ in her body now. I will be filling the role of male nurse for several weeks to take care of her here at home.

Back to training today. Started with fasted cardio this morning, 1 mile fast walk at 13 minutes and a slow jog back, mostly all uphill at 9 minutes. Considering that a week ago I couldn't finish the 1 mile run back, progress is good.

Shoulders are on the schedule for later today.

Hammerfit
08-19-2010, 10:40 AM
Dar's surgery went well. She has one less organ in her body now. I will be filling the role of male nurse for several weeks to take care of her here at home.

Back to training today. Started with fasted cardio this morning, 1 mile fast walk at 13 minutes and a slow jog back, mostly all uphill at 9 minutes. Considering that a week ago I couldn't finish the 1 mile run back, progress is good.

Shoulders are on the schedule for later today.

Glad to hear surgery went well.

rcp1936
08-19-2010, 11:57 AM
Looked at your pics

Man you are one muscular cut up 50 year old

joedemarco
08-19-2010, 12:02 PM
Glad Dar's surgery was a success! Good luck with the cardio...I know I have to start some up soon and I'll be lucky if I can make a 1/2 mile...

Baldiewonkanobi
08-19-2010, 12:31 PM
Good news Mac. Hope she is a good patient. Most females are not.


Baldie

Mac
08-19-2010, 02:09 PM
Thanks guys. Off to blast the shoulders now.

Mac
08-19-2010, 04:25 PM
Looked at your pics

Man you are one muscular cut up 50 year old

Thanks bro. Those pics are from my last cut in Nov 2008 at 52. I hope to be in better shape in about a month. Trying a different approach this time around and hope to preserve more muscle.

Mac
08-19-2010, 04:27 PM
Shoulders - great workout today. A few new PRs and had lots of energy, great pump, shoulders look the best ever.

Smith press
135/8
155/8
205/4 pr
215/1
185/8 pr
155/12
155/10

Db fly
50/12 single arm
20/20 - two arms hold parallel to floor for 3 secs each rep
20/20

Front db raise
45/10
45/10

Goal posts
20/12
20/10
20/10

Rear delt machine
150/12
165/10 pr
180/5
drop set to 120/5
120/12 hold at last rep 10 seconds

Ab crunch
190/15
190/12

Cable twists
70/20 each side
70/20

KevinCouch
08-19-2010, 05:40 PM
Shoulders - great workout today. A few new PRs and had lots of energy, great pump, shoulders look the best ever.

Smith press
135/8
155/8
205/4 pr
215/1
185/8 pr
155/12
155/10

Db fly
50/12 single arm
20/20 - two arms hold parallel to floor for 3 secs each rep
20/20

Front db raise
45/10
45/10

Goal posts
20/12
20/10
20/10

Rear delt machine
150/12
165/10 pr
180/5
drop set to 120/5
120/12 hold at last rep 10 seconds

Ab crunch
190/15
190/12

Cable twists
70/20 each side
70/20


Us old guys hittin it hard!!

Mac
08-19-2010, 05:57 PM
Us old guys hittin it hard!!

Who you calling old? LOL

I have to keep it up or I will shrivel and T levels will plummet.

Mac
08-20-2010, 09:00 AM
Morning cardio : 2 miles
1st mile - walk/run 11:40
2nd mile - run 9:50

total 21:30 improved on yesterday's total by 1:30

Sweating bullets today as it's hot and humid this morning.

Baldiewonkanobi
08-20-2010, 11:41 AM
I'm afraid to cruise around this morning...no new ink Mac?


Baldie

Mac
08-20-2010, 12:30 PM
I'm afraid to cruise around this morning...no new ink Mac?


Baldie

New ink? Sorry, you lost me on that one.

Mac
08-20-2010, 07:48 PM
Triceps

Vbar pushdowns
90/30
150/20
190/10 pr
200/7
210/3
150/15
150/15

DB Lying triceps
40/10
40/10
40/9

DB French curl behind the neck
25/12
25/12 + 15

Seated dips
150/15
135/20
135/15

Rope cable extensions
80/20
80/20
80/20

Mac
08-21-2010, 01:34 PM
Biceps

Seated DB incline curls
35/10
45/10

1arm cable curls
60/15
80/10
90/10
100/10 pr
110/2 - pr never did this much before

Floor concentration cable curls - sit on floor single arm
50/17
60/12
70/10

Seated calf - one leg
45/15
55/12
65/10
75/10
90/10

Standing one leg calf raise - bodyweight
2 sets of 15

freebirdmac
08-21-2010, 02:03 PM
Killer workouts.

Speedy recovery to Dar.

Hammerfit
08-23-2010, 08:45 AM
Biceps

Seated DB incline curls
35/10
45/10

1arm cable curls
60/15
80/10
90/10
100/10 pr
110/2 - pr never did this much before

Floor concentration cable curls - sit on floor single arm
50/17
60/12
70/10

Seated calf - one leg
45/15
55/12
65/10
75/10
90/10

Standing one leg calf raise - bodyweight
2 sets of 15

describe the floor curls sounds interesting does this isolate more than seating on bench?

Mac
08-23-2010, 01:16 PM
describe the floor curls sounds interesting does this isolate more than seating on bench?

I sit on the floor and use a single arm with elbow into inside of thigh and pull from lower cable.

It provides a constant pull and increased time-under-tension when pulling from the lower cable pulley which is diminished in the fully contracted position when seated and using a dumbbell.

axioma
08-23-2010, 08:37 PM
I sit on the floor and use a single arm with elbow into inside of thigh and pull from lower cable.

It provides a constant pull and increased time-under-tension when pulling from the lower cable pulley which is diminished in the fully contracted position when seated and using a dumbbell.

mac, I love the way you have a freakin sick avatar to make whatever point or illustrate whatever exercise you are advocating...in this case the insane peak...and the defense rests.

Mac
08-24-2010, 07:40 AM
mac, I love the way you have a freakin sick avatar to make whatever point or illustrate whatever exercise you are advocating...in this case the insane peak...and the defense rests.

LOL That was only a coincidence Ax. Thanks for dropping by.

Mac
08-24-2010, 09:07 AM
Morning cardio : run 2 miles This is the first time I have ran this far all at one time in over 2 years. I forgot how good the adrenalin high was which really kicked in on the way back, as it is mostly uphill on the return trip.

So my best time now is 19:22, down from 21:30 last time. 1st lap : 9:54 2nd lap : 9:27

Hammerfit
08-24-2010, 09:31 AM
I sit on the floor and use a single arm with elbow into inside of thigh and pull from lower cable.

It provides a constant pull and increased time-under-tension when pulling from the lower cable pulley which is diminished in the fully contracted position when seated and using a dumbbell.

I will give that a try next week

Mac
08-25-2010, 06:21 AM
Yesterday's workout : Lats

1 arm pulldowns
100/20
200/10 pr
210/10 pr
160/12
140/15
120/15

Stiff arm pd
150/10
150/12
150/13

Lo pulley rows
140/11 hold at contraction for 2 seconds slow negs
140/10
120/10

Wide grip pd - slow negs
130/10
130/10

Biangular pd
200/8
200/8

Baldiewonkanobi
08-25-2010, 06:58 AM
200/10

Geesh!! Almost body weight :hypno: I love the one arms.

WTG


Baldie

Mac
08-25-2010, 12:32 PM
200/10

Geesh!! Almost body weight :hypno: I love the one arms.

WTG



Thanks.

210lbs on a cable is about 140lbs real weight. I weigh about 160lbs and i start to lift off the ground when pulling at 210. There is no place to lock myself in like a lat machine. But this is a new PR on this cable machine, so it felt good.

Mac
08-26-2010, 02:58 PM
Legs - a couple of new PRs in hacks, stiff legged deads and leg extensions.

Hacks - total weight
90/15 +8
180/10
270/10
430/7 pr - up 10lbs and 1 rep
280/10 +10

Stiff legged deads
135/10
225/6
300/6 pr never did this much before let alone 6
225/12
155/15

Leg extension
165/10
210/10
255/8 PR Stack

Leg curl
120/10 +. 9
135/6 +8

Adductor
100/120

Had to leave at this point. May go back later and finish ab, calves and some lunges.

joedemarco
08-26-2010, 03:27 PM
Legs - a couple of new PRs in hacks, stiff legged deads and leg extensions.

Hacks - total weight
90/15 +8
180/10
270/10
430/7 pr - up 10lbs and 1 rep
280/10 +10

Stiff legged deads
135/10
225/6
300/6 pr never did this much before let alone 6
225/12
155/15

Leg extension
165/10
210/10
255/8 PR Stack

Leg curl
120/10 +. 9
135/6 +8

Adductor
100/120

Had to leave at this point. May go back later and finish ab, calves and some lunges.

Good work Mac!

Mac
08-27-2010, 04:57 PM
Chest

Cable Crossovers
70/15
100/6
110/6
120/6
130/6
140/6

Incline chest press
140/10
140/10
140/10
140/9

Db chest fly
45/10
50/9
55/7
60/6
40/10 hold at bottom 3 count

Dips bodyweight
19
16
15

Rope crunch to elbows
150/15 +10
150/12
150/10

Seated Leg raises/ab crunch
20

5 sets of seated calves
45/15
70/12
80/10
95/8
45/15

2 sets of standing 1 legged calf raises

Mac
08-28-2010, 09:30 AM
Morning cardio : run 2 miles This is the first time I have ran this far all at one time in over 2 years. I forgot how good the adrenalin high was which really kicked in on the way back, as it is mostly uphill on the return trip.

So my best time now is 19:22, down from 21:30 last time. 1st lap : 9:54 2nd lap : 9:27

This morning's 2 mile run was 17:29, down another 2 minutes. 1st lap 8:44 2nd lap 8:30

I was sweating bullets in the 50 degree cool morning air and I was breathing very hard. But it felt great when it was over.

The fat is coming off fast, haven't weighed myself lately and don't want to as I hate seeing lower bodyweight.

Arms are on the schedule for later today.

freebirdmac
08-28-2010, 10:02 AM
Wow! You're really kicking butt!

Mac
08-28-2010, 10:28 AM
Wow! You're really kicking butt!

Thanks, but the running is kicking mine as well.

Mac
08-29-2010, 09:01 AM
So I am a year older. Do I workout or tie one on and celebrate?

Hmmm. What a dilemma. Those who know me have the answer.

freebirdmac
08-29-2010, 12:04 PM
So I am a year older. Do I workout or tie one on and celebrate?

Hmmm. What a dilemma. Those who know me have the answer.

I worked out then left town for a week of celebrating :)

Happy Birthday!!!

Mac
08-29-2010, 03:32 PM
I worked out then left town for a week of celebrating :)

Happy Birthday!!!

Thanks, I worked out and ate too many carbs.

Mac
08-29-2010, 03:53 PM
Saturday's workout was superset bi and triceps. 150 total reps for each body part. I had huge pump and enough to get some young guy to comment about how good I looked for an old guy. WTF.

Today was shoulders. Didn't bother to record weights and backed off a bit because my fucking hand is killing me.

Again, some younger kid came up to me and asked me how I got my shoulders so big and in particular my rear delts, he said were popping out like crazy.

Those kinds of comments always make the trip to the gym worthwhile when someone notices your efforts.

KevinCouch
08-29-2010, 04:45 PM
Saturday's workout was superset bi and triceps. 150 total reps for each body part. I had huge pump and enough to get some young guy to comment about how good I looked for an old guy. WTF.

Today was shoulders. Didn't bother to record weights and backed off a bit because my fucking hand is killing me.

Again, some younger kid came up to me and asked me how I got my shoulders so big and in particular my rear delts, he said were popping out like crazy.

Those kinds of comments always make the trip to the gym worthwhile when someone notices your efforts.

Awesome Mactech! Keep up the great work!! We "old" f**cks love to hear comments like that from the younger guys! Muscle Maturity and trainin smart!!!

Mac
08-29-2010, 05:16 PM
Awesome Mactech! Keep up the great work!! We "old" f**cks love to hear comments like that from the younger guys! Muscle Maturity and trainin smart!!!

Speaking of shoulders. Yours are huge!!! What's your secret?

Baldiewonkanobi
08-29-2010, 05:28 PM
Rear delts are not often seen these days. Good work and great genetics.

The kid had a good eye.


Baldie

Mac
08-31-2010, 07:43 PM
Chest - late workout. Was going to do legs, energy is low and it takes too long and I will do it tomorrow.

Decline unilateral press
Weight each side
90/10
90/10
115/10
135/9
145/7
155/3
90/15
90/10

Db fly
45/10
50/10
60/10 pr

Inc press
150/10
160/6
140/8

4 sets of Rope Ab crunches
150/25
150/15
150/12
150/12

freebirdmac
08-31-2010, 09:02 PM
Saturday's workout was superset bi and triceps. 150 total reps for each body part. I had huge pump and enough to get some young guy to comment about how good I looked for an old guy. WTF.

Today was shoulders. Didn't bother to record weights and backed off a bit because my fucking hand is killing me.

Again, some younger kid came up to me and asked me how I got my shoulders so big and in particular my rear delts, he said were popping out like crazy.

Those kinds of comments always make the trip to the gym worthwhile when someone notices your efforts.

Yeah, I got another "You looked toned" comment at the gym tonight. Not what I wanted to hear. Wonder how big I have to get to get out of the toned category? :p

Mr.Bones
08-31-2010, 09:20 PM
Amazing journal Mac

Mac
09-01-2010, 05:27 AM
Amazing journal Mac

I don't know what's amazing about it, but thanks Bones.

Mac
09-01-2010, 05:29 AM
Yeah, I got another "You looked toned" comment at the gym tonight. Not what I wanted to hear. Wonder how big I have to get to get out of the toned category? :p

How big do you want to be?

I can imagine that is not a comment that you would want to hear. It's on par with the ' you look good for your age '

freebirdmac
09-01-2010, 08:45 AM
How big do you want to be?

I can imagine that is not a comment that you would want to hear. It's on par with the ' you look good for your age '

Big enough where instead of the toned comment I get nice muscle comments.

Yep. Why people think you can't have a great physique as you age is beyond me. I guess the mainstream thought is to just worry about the tummy bulge and get some cardio.

DUKE56
09-01-2010, 03:41 PM
Yeah, I got another "You looked toned" comment at the gym tonight. Not what I wanted to hear. Wonder how big I have to get to get out of the toned category? :p

I met up with a guy that we've gotten to know at the gym. He's a wrestler with the guys that do the wrestling on tv. He looks at me and says you look "fit". I could tell he was being kind, hes just a great guy.
The last time I saw him I weighed in the 190's. I currently weigh around 181, 182+. Oh well give me some time and he'll change his tune.:yep:

Mac
09-01-2010, 03:45 PM
Legs

Hacks - total weight
90/10
180/10
270/8
360/8
450/7 pr - 5 plates each side - first time
345/10 +10 thought it was 300, forgot to take one 45lb plate off one side. duh!

Stiff legged deadlift
135/10
225/6
315/6 pr
245/12 pr

Adductors
100/25
222/25
230/15
230/12

Leg curls
135/10
150/8
90/20 +10
45/20 single leg

Leg press pin 4 single leg
95/25
155/10
175/10 +10
195/10

Mac
09-03-2010, 05:27 PM
Triceps - Hit a couple new PRs - great pump. Getting leaner despite shitty diet. Need to hit cardio tomorrow morning as legs have been too sore last two days to even walk far.

Triceps Pushdowns on cable straight bar
90/50
150/22
210/6 pr
215/3 pr most weight i used
150/15
150/12

Seated dips
180/12
195/10
210/10
225/10
240/8

Lying db ext
30/12 slow negs contract at bottom
30/12
30/12

DB French curl - standing
20/10
20/10

joedemarco
09-03-2010, 07:19 PM
Some serious weight on the hacks the other day! Great job!

Mac
09-03-2010, 07:22 PM
Some serious weight on the hacks the other day! Great job!

I am coming after you bro!

Those are only hacks to 90 degrees as going to the bottom kills my hips and knees.

Thanks!

Hammerfit
09-04-2010, 06:58 PM
I am coming after you bro!

Those are only hacks to 90 degrees as going to the bottom kills my hips and knees.

Thanks!

IM with ya all the way down on those hack hurt like hell! I will alternate one week heavy to parrell next week all the way and drop the weight def hits different part of the quad ever do em on your toes?

Mac
09-04-2010, 07:11 PM
IM with ya all the way down on those hack hurt like hell! I will alternate one week heavy to parrell next week all the way and drop the weight def hits different part of the quad ever do em on your toes?

No, never tried them on my toes. I will have to give that a try.

Mac
09-04-2010, 07:31 PM
Back

1 arm cable pd - went lighter, slower on negs, more stretch
90/40
150/15
150/15
150/15

Wide grip lat pd
160/10
160/8
160/6
140/12

Straight arm pd
150/10
150/10
150/10

Rope pulls seated on floor from high cable
150/10
150/10
150/10

Biangular pd
200/8
200/6
200/6

3 sets of rope pulls from high cable across body
4 sets of abs
lots of posing

4 sets of hyperextensions
20 reps BW hands on head

Hammerfit
09-04-2010, 10:13 PM
Back

1 arm cable pd - went lighter, slower on negs, more stretch
90/40
150/15
150/15
150/15

Wide grip lat pd
160/10
160/8
160/6
140/12

Straight arm pd
150/10
150/10
150/10

Rope pulls seated on floor from high cable
150/10
150/10
150/10

Biangular pd
200/8
200/6
200/6

3 sets of rope pulls from high cable across body
4 sets of abs
lots of posing

4 sets of hyperextensions
20 reps BW hands on head


one more thing you might want to try if you havent already turn around in the chair on the lat pulldowns so that you have no leg support you have to drop the weight but it really stresses the lats more since you can pull against your legs

Mac
09-06-2010, 02:33 PM
Sunday's workout was shoulders, isolation exercises only, low weight, high reps with concentration on medial head. Lats were sore, along with most everything else so I backed down on the weight and volume.

Mac
09-06-2010, 03:44 PM
Biceps, calves and abs

Standing cable curls
100/15
150/12

Floor cable curls - single arm
60/10
70/10
90/6
100/3
60/20

Abs - rope crunch to knees
100/50
110/25
120/25
130/20
140/20
150/25
100/50

Seated DB Incline hammer curls
40/8
40/8
40/7

Curl machine 1 arm
30/25

Rev DB wrist curl
15/30
15/25

Seated Calves - single leg
45/15
90/8
100/6
110/6
45/20

Standing single leg calf raise - bodyweight
20
20

Mac
09-09-2010, 08:11 AM
Wednesday workout was chest. Shoulders and triceps a bit sore still keeping weight down. Energy is low as carb intake is low.

Cybex chest press
80/15
120/10
140/10
160/5
100/15

Dec unilateral press
90/12
180/10
270/5
320/3
180/12
180/12

Db fly
40/12 +10
40/10 +10
40/10 +10
40/10
40/10

Cable crossovers
90/15
100/10
60/12. Deep and hold
60/12

Inc chest press
140/5
100/12

Calves
45/20 single leg
90/12
100/10

Ab Rope Crunch
150/30
150/20
150/20

Standing calf - one leg bodyweight
3 sets of 20

axioma
09-09-2010, 08:46 AM
high volume! on the chest are those sets descending? x-overs: set, R/P then 10 more?

Mac
09-09-2010, 09:45 AM
high volume! on the chest are those sets descending? x-overs: set, R/P then 10 more?

Rest pause sets with 1/2 RM at the top range of the movement at the end of the first 10 reps. First 10 is bottom range. Hurts my shoulders to do full ROM. I saw Arnold doing these DB flies with continuous time under tension and only about 1/2 ROM.

Hammerfit
09-09-2010, 10:08 AM
Rest pause sets with 1/2 RM at the top range of the movement at the end of the first 10 reps. First 10 is bottom range. Hurts my shoulders to do full ROM. I saw Arnold doing these DB flies with continuous time under tension and only about 1/2 ROM.

Great idea, pressing kills my torn cuff at the top I will try this today

Mac
09-09-2010, 08:47 PM
Triceps

Vbar Pushdowns
100/20
130/20
140/20
150/20
200/4
200/4

Lying db ext
40/12
40/8
40/8

Db French curl
25/15 +15
25/12 +15
20/15
20/15

Tricep DB Kickback
25/15

Ab Rope Crunch
150/35
150/25
150/20

Rope twist from top cable
90/15

lots of posing in between sets. Good pump

joedemarco
09-09-2010, 09:17 PM
Mac, do you often work triceps alone as a totally separate workout?

Mac
09-10-2010, 07:52 AM
Mac, do you often work triceps alone as a totally separate workout?

Hi Joe, yes a lot of the time I just do triceps along with abs and calves. Often times I superset with biceps but I have been splitting them up lately.

joedemarco
09-15-2010, 05:28 PM
Mac, what happened to you? Hope all is well.

Mac
09-16-2010, 12:52 PM
Hey Joe, thanks for checking in on me. Everything is better now and I hope to get back to the gym later today.

DUKE56
09-16-2010, 02:47 PM
Hey mac, if you get a chance drop by and check out my workouts and see what ya think.
Your looking pretty cut up in you avitar.

Mac
09-16-2010, 09:33 PM
Haven't been in the gym for almost a week so I did this vs. my regular workout. 21 sets of upper body circuit training. Minimal rest between sets, 20-25 reps per set. Tomorrow is legs.

DUKE56
09-17-2010, 09:16 PM
I've gotten to when I count to 10 between sets. I haven't had any trouble with it yet and am still able to get a real workout.

Mac
09-18-2010, 11:31 AM
Friday's workout was legs :

Hack Squats
6 sets 15 reps rock bottom slow negatives + 10 reps rest/pause

Lunges - Bodyweight
3 sets 12-20 reps

Stiff Legged Deads
135/10
205/6
275/6
325/5 PR
205/13

Single Leg Press pin 3
95/20
155/10
175/10
pin 4
195/10

2 sets of seated leg curls 12-15 reps

2 sets of leg extensions

6 sets of hyperextensions with 25lb plate behind head 10-15 reps

Mac
09-18-2010, 08:36 PM
Superset arms

1 arm Cable curl
40/20
80/10
100/10 PR tie
60/20

1arm tri rope press
100/10
100/10
60/20
60/15

1 arm rope ext
60/20
60/12 drop 40/10

Lying db extension
45/8
40/10

Db concentration curl
45/10
40/10

Db French curl
25/20
25/20
25/20

Inc db curl
25/15
40/8

Reverse tricep pd 1 arm
40/10
40/10

4 sets of seated calves
20 reps

Mac
09-19-2010, 05:29 PM
Lats

Rope face pulls
90/15
100/12
100/14

1arm Pulldowns
110/20
150/18
215/8r 5L

Lat pulldowns
145/12
160/8
175/8
190/6

Rear delt machine
75/20
135/9
150/6

Biangular pd
100/20
200/5 +6 rp
200/6 +6

Straight arm pd
110/15
110/15

Abs cable rope crunch - lower back is really sore and tired. It really impacted doing these.

130/50 burn
150/15
150/12

joedemarco
09-19-2010, 06:27 PM
How's it feeling to hit the gym again the past 2-3 days?

Mac
09-19-2010, 06:40 PM
How's it feeling to hit the gym again the past 2-3 days?

It feels great Joe. Great pumps. Doing a lot of posing in between sets which saps my strength for the next set. But it's all good.

Mac
09-23-2010, 05:52 AM
Wednesday's workout : Shoulders

Shoulder press
60/20
80/10
100/10
110/10
120/10
130/7
140/3
150/1

Lateral raise machine
90/10
105/9
120/6
75/12

Front db raise
Palm down
45/10
45/10
Thumbs up
30/10
35/10

Rear delt machine
120/12
150/10
165/6
105/15

Goal post
20/10
20/10
20/10

Hammerfit
09-23-2010, 08:06 AM
Wednesday's workout : Shoulders

Shoulder press
60/20
80/10
100/10
110/10
120/10
130/7
140/3
150/1

Lateral raise machine
90/10
105/9
120/6
75/12

Front db raise
Palm down
45/10
45/10
Thumbs up
30/10
35/10

Rear delt machine
120/12
150/10
165/6
105/15

Goal post
20/10
20/10
20/10

nice work bro

axioma
09-23-2010, 02:43 PM
150"s!!!! You are a beast!

Mac
09-23-2010, 03:34 PM
150"s!!!! You are a beast!

LOL I wish. That's 150 on a machine using two arms!!!!

My best dumbbell press is 100x2. In fact, 150 on this machine feels like 200, since I can military press 200 2 times.

My bodyweight is 160 and dropping.

Mac
09-23-2010, 08:40 PM
Bis, abs and calves

Seated db curls
40/12
45/10
50/10
55/6

Db concentration curl
45/12
45/15
45/10
35/15

Ab rope crunch
150/30
150/30
150/25
150/20
150/15

Seated calf
100/25
100/25
Single leg
100/8

Standing calf 1 leg
3 sets of 30 bodyweight

Mac
09-25-2010, 01:36 PM
Legs - hams felt strong

Stiff legged deads
135/10
205/6
275/5
335/5 pr
275/12 pr
275/6 slow negs
205/10 slow negs

Hacks rock bottom - some old fuck was on the machine so I didn't do these.

Adductors
100/110
190/18 muscle spasm

Seated leg curls
120/12 +10 +10
135/8
150/6
Single leg slow reps
45/20
60/10

Single leg lunges mid height - heels to ass
50 bw
40 bw

Some obnoxious customer called me on my cell and rudely wanted customer support. How the fuck they got my cell number I have no idea. But I left early to take care of business.

Hammerfit
09-25-2010, 04:13 PM
Legs - hams felt strong

Stiff legged deads
135/10
205/6
275/5
335/5 pr
275/12 pr
275/6 slow negs
205/10 slow negs

Hacks rock bottom - some old fuck was on the machine so I didn't do these.

Adductors
100/110
190/18 muscle spasm

Seated leg curls
120/12 +10 +10
135/8
150/6
Single leg slow reps
45/20
60/10

Single leg lunges mid height - heels to ass
50 bw
40 bw

Some obnoxious customer called me on my cell and rudely wanted customer support. How the fuck they got my cell number I have no idea. But I left early to take care of business.

Some obnoxious customer called me on my cell and rudely wanted customer support.
That's funny shit...Lisa crack sme up when someone does that, shes say she doesnt know anyone by that name and hangs up on them! I never answer the phone its text message, email or nothing at all thats why god invented smart phones lol

Mac
09-28-2010, 06:30 AM
Yesterdays workout : Chest - split training sessions one at noon - another at 8pm


Bench - narrow in smith machine - sets to failure except 1st
135/25
155/18
175/15 +5
195/8
155/18
Wide grip
155/20
155/18
135/15 died

Dips bodyweight
20
20
15

Db fly = + indicates half reps at the top with hard squeeze
40/10 +10
50/10 +8
65/10
40/12+5
40/12

PM workout
Seated dips
135/20
150/15
195/10
210/6
225/6
240/6
255/5

Cable Cross overs - to failure
90/20
120/8
80/12

Inc db fly
40/15
50/10
55/10
65/7

Seated calves single leg
45/20
100/8
110/6
45/15

4 sets of standing one leg calf raise / bodyweight
20-30 reps various toe in toe out positions

Baldiewonkanobi
09-28-2010, 09:17 AM
I love splits...that is IF I can nap between. Do you catch a nap? I have been doing an extended split on legs. Monday/Wed. Just have no gas in the tank after heavy early am squats/press/hammies. Come back Wed to finish up.


Baldie

Mac
09-28-2010, 11:43 AM
I love splits...that is IF I can nap between. Do you catch a nap? I have been doing an extended split on legs. Monday/Wed. Just have no gas in the tank after heavy early am squats/press/hammies. Come back Wed to finish up.


Baldie

I used to always try and get a nap after training when I wasn't so hard pressed to find work to make money. That apathetic behavior is biting me in the ass now.

But I find the split an effective way to rev up the metabolism and really blast a body part.

Mac
09-29-2010, 05:32 PM
Lats

1arm cable pd
100/40
150/20
220/9r 7/L
150/15
110/20

Rope pulls to neck
110/20
110/18
110/15

Lat Wide grip pd
130/8
175/8
190/6
130/15

Straight arm
130/15
140/15
159/10

Biangular pd
200/8
212/6
225/4

Rope crunch
150/45
150/15
150/15

Mac
09-30-2010, 08:41 PM
14 sets of light tricep pushdowns and unilateral lying DB extensions, high reps to failure on each set.

6 sets of high rep ab rope crunches
2 sets of wood chops with rope from high cable
3 sets ab machine, 100-40-30 reps
6 sets of seated calfs - single leg
3 sets of standing single leg calf raise/stretch
10 minutes punching the shit out of the heavy bag

Mac
10-01-2010, 05:10 PM
Legs

Hacks to full squat depth
45/20
135/15 +10 1/2 RM
180/10
225/10
270/6
315/6
360/6 +10 1/2 RM 4 PES

Rock bottom slow up and down
180/10
180/10 +10

Single leg press pin4
95/40
215/10 +6

pin 1 slooooow up and down
75/15 burn

Seated calf two legs
110/30
110/25

single Leg ext
45/15 at top/bottom/middle
45/15 "
45/15 These were brutal, could barely walk when I was done

single leg lunges
BW x 40

rope crunches
150/20
150/20
150/20

Mac
10-03-2010, 05:14 PM
Shoulders and Biceps

1 arm cable curls
50/20
90/12
110/6 PR

Smith shoulder press
135/10
155/5
175/5
195/3
155/10
135/15

Db lateral raise
40/15

Front DB raise
40/15
40/15

Db concentration curls
40/15
40/15
40/13

Rear delt machine
120/15
180/5
135/10
135/10

Lateral raise machine
75/12
90/12
105/6
60/20

LD5
10-03-2010, 05:21 PM
Mac,

How do you split the body up? It looks interesting how you break things up.

Mac
10-03-2010, 05:30 PM
Mac,

How do you split the body up? It looks interesting how you break things up.

I just wing it and do whatever isn't sore that day. I don't often combine arms and shoulders, and in fact often just do one body part at a time.

You can see in my training journal how haphazard my training sometimes is.

However, I won't be in the gym for several days so I wanted to hit what I did today.

Mac
10-04-2010, 08:25 PM
Today's workout was gutting the basement and garage of the house in PA. I filled 1/2 of a 30 yard dumpster with stuff. Some of it was good stuff and much of it, reminders of the past, long gone.

I had a lot of fun with the sledge hammer on some of the old furniture.

Tomorrow my son is coming to remove his leftovers from 2 years ago. If he doesn't make it, it will all be in the dumpster too. My bet is he does not show.

Time for some carbs, humapro, supplements and a good night sleep. I am exhausted.

Mac
10-05-2010, 06:57 PM
My son made it to help me for 4 hrs to empty the furniture he left in my basement. I was delightfully surprised and glad he showed up.

Now I am really fucking exhausted and think I overdid it. Suddenly I felt very cold, nauseous and shivering, badly! It was an OMG kind of moment. Cranked up the heat in the house and ate some hot food and feel better now.

One more day of this and I am going back home to Ohio for a few days then come back and finish this job of getting the house ready for sale.

DUKE56
10-06-2010, 10:20 AM
Looks like you've had your hads full. I always enjoy doing things with my boys. One or both of them. My youngest is my hunting, fishing, and weightlifting buddy. He's a great kid. I say kid 24 year old. He's pretty stout also. He benches about 315, I've seen him deadlift 400.
Good luck to you.

Mac
10-06-2010, 08:46 PM
Hey Duke. My son is going to be 24 in 3 months. He is a smart kid, but not on the enthusiastic side. He loves computer programming and it's great talking to him about that.

We were trying to come up with a new idea for an app for the Apple iPad, as I am learning how to program for it, but it's like learning Chinese compared to my current programming language.


Thanks for stopping by, as I sometimes feel I am talking to myself on here.

Back to the gym tomorrow, even though I have had more exercise in the last 3 days to last a month.

joedemarco
10-06-2010, 09:03 PM
I hear ya, Mac...sometimes doing a project at home is like an intense 2-3 day workout! I think I've had more injuries doing stuff at home then at the gym...lol.

Mac
10-06-2010, 09:24 PM
I hear ya, Mac...sometimes doing a project at home is like an intense 2-3 day workout! I think I've had more injuries doing stuff at home then at the gym...lol.

You're not kidding. I managed to not hurt myself though but getting the house emptied has been a real chore. Still not done!!!

DUKE56
10-06-2010, 09:44 PM
Hey Duke. My son is going to be 24 in 3 months. He is a smart kid, but not on the enthusiastic side. He loves computer programming and it's great talking to him about that.

We were trying to come up with a new idea for an app for the Apple iPad, as I am learning how to program for it, but it's like learning Chinese compared to my current programming language.


Thanks for stopping by, as I sometimes feel I am talking to myself on here.

Back to the gym tomorrow, even though I have had more exercise in the last 3 days to last a month.

Kids are great, I wish I could have been around more for them. I was always working.

I know how you feel, I think I can count the amount of people that visited my thread on one hand. I'm in a pecular situation. I'm wanting to grow bigger muscles; but I can't take alot of the suppliments that help you grow because of medication that I take for blood pressure, and seizures.
I'll be about the most natural, natural bodybuilder you've ever seen. Right now I'm on multivitiman and whey. Creatine is an option and I'm thinking about it.

Good luck with your house.

Mac
10-07-2010, 07:10 AM
I'm wanting to grow bigger muscles; but I can't take alot of the suppliments that help you grow because of medication that I take for blood pressure, and seizures.
I'll be about the most natural, natural bodybuilder you've ever seen. Right now I'm on multivitiman and whey. Creatine is an option and I'm thinking about it.


I am natural too, as in not using AAS, however I take a shit load of supplements.

Staple supps include DHEA, D3, B complex, E, C, NAC, B12, Magnesium, Zinc, CLA, omega 3-6-9 and celery seed. HumaPro [protein] and Chained Out [BCAA] by ALRI are my two favorites for protein augmentation.

Performance supps are : Citrulline malate, creatine, ALA, L-carnitine, beta alanine and arginine.

In 2007, I did 3 prohormone cycles but didn't like the results and would much rather have a stable HPTA then the constantly changing hormone levels.

I use Celery Seed extract for my BP and it works well to keep me @110/60 whereas without, it's 145/90

bryantone
10-07-2010, 07:54 AM
I am natural too, as in not using AAS, however I take a shit load of supplements.

Staple supps include DHEA, D3, B complex, E, C, NAC, B12, Magnesium, Zinc, CLA, omega 3-6-9 and celery seed. HumaPro [protein] and Chained Out [BCAA] by ALRI are my two favorites for protein augmentation.

Performance supps are : Citrulline malate, creatine, ALA, L-carnitine, beta alanine and arginine.

In 2007, I did 3 prohormone cycles but didn't like the results and would much rather have a stable HPTA then the constantly changing hormone levels.

I use Celery Seed extract for my BP and it works well to keep me @110/60 whereas without, it's 145/90
I see we use pretty much the same sups. I tried H-Drol twice, once in 2009 and the other for 2 weeks earlier this year. I had bad results. Gained a bunch of water weight even though I was trying for a recomp(weight reduction with no muscle loss). Now I have lost the water and doing it the old fashioned way. I also use resveritol and saw palmetto.

Mac
10-07-2010, 08:08 AM
I tried H-Drol twice, once in 2009 and the other for 2 weeks earlier this year. I had bad results.

I did one cycle of PheraPlex, and two cycles of Epistane. I hated how I felt during PCT and the waning libido that resulted. Strength increases were nice but I eventually got stronger without them.

bryantone
10-07-2010, 08:19 AM
I am done with the hormone shit. I do like the tribulis for a month on/off. Unless the wind shifts, then I get wood :). My DR is a weight lifter and he says trib will not fuk with the endo system. Has good side effects if my wife is on the same shift as me. DHEA in small doses is also recommended. I had my dhea checked during my yearly blood work and am sup @ 50 mg a day.

Mac
10-07-2010, 08:28 AM
DHEA first thing in the morning will help counteract increased cortisol. I take 50mg twice a day, only if I remember at night time. Never miss the mornings.

Magnesium and zinc supplementation does more for me than Trib ever did and there is actual scientific evidence documenting it. I didn't think you have to cycle tribulus.

I am going to get some more DAA [ d-aspartic acid ] and while it raises T levels only 20-30%, I felt better, had more energy and many signs of increased t levels.

Check out ergo-log.com if you haven't already been there.

Hammerfit
10-07-2010, 09:44 AM
DHEA first thing in the morning will help counteract increased cortisol. I take 50mg twice a day, only if I remember at night time. Never miss the mornings.

Magnesium and zinc supplementation does more for me than Trib ever did and there is actual scientific evidence documenting it. I didn't think you have to cycle tribulus.

I am going to get some more DAA [ d-aspartic acid ] and while it raises T levels only 20-30%, I felt better, had more energy and many signs of increased t levels.

Check out ergo-log.com if you haven't already been there.

thank god u turned me on to celery seed x lowered the chit out of my bp I preach it to everyone most look at me like Im crazy

Mac
10-07-2010, 09:47 AM
thank god u turned me on to celery seed x lowered the chit out of my bp I preach it to everyone most look at me like Im crazy

Amazing that such a simple thing can best a pharmaceutical product. Glad to spread the knowledge and that it helps someone like it did for me.

Hammerfit
10-07-2010, 10:16 AM
Amazing that such a simple thing can best a pharmaceutical product. Glad to spread the knowledge and that it helps someone like it did for me.

I was at 170/90 until I added celery and CoQ10 At the doctors office 2 days ago w the flu at 119/70

Mac
10-07-2010, 04:34 PM
I guess I should feel humbled that some of the members on here think I must take steroids to look like I do at 54.

Oh well, guess what I don't.

I am told I am full-of-it. Fuck you naysayers. I cannot say I am a lifetime natural, as I have taken prohormones and did a 12 injections of testosterone 24 years ago.

freebirdmac
10-07-2010, 08:19 PM
Check out ergo-log.com if you haven't already been there.

Cool website! I was really interested in the squat not for strengthening the adductor article.

rcp1936
10-07-2010, 08:22 PM
thank god u turned me on to celery seed x lowered the chit out of my bp I preach it to everyone most look at me like Im crazy
Can you buy it in any general drug store /supermarket

Mac
10-08-2010, 05:52 AM
Can you buy it in any general drug store /supermarket

No, the extract is not available in drug stores or in general retail that I have seen. I get mine from vitacost.com

rcp1936
10-08-2010, 08:00 AM
No, the extract is not available in drug stores or in general retail that I have seen. I get mine from vitacost.com
Thanks I'll check it out

axioma
10-08-2010, 08:33 AM
Just spent some time going over your thread and catching up. You have a great following and are giving some really great info. Glad you are getting back into the gym.
Maybe I should start talking a little more about the ingredients in the supps I am taking, instead of just listing a product. I really like the effects and benefits of rhodiola, cordyceps, alanine and beta glucans. This has been more beneficial to my training than anything I can remember in a long time.
The celery seed extract is available at our local VitaminShoppe. Got to look for it though, only one brand.

Mac
10-08-2010, 08:59 AM
Glad you are getting back into the gym.


I never really left the gym, but only for a few days to work on emptying the house or for vacation. I have been hitting the gym ~20 days a month according to my journal.

The performance supps DO make a difference in the gym.

Thanks for stopping by.

Mac
10-08-2010, 09:58 AM
Yesterday's low volume, high intensity chest workout

Smith bench - haven't done these in a very long time
135/20 close grip
155/15
175/10
195/10
205/6 - here comes the @#$ shoulder pain
175/10
155/20 failure at bodyweight - yep i weighed 155lbs.
150/20 wide grip

Cable crossovers
70/15
90/10
100/6 hold for 10 sec
110/6
120/6
60/20

3 sets incline press to failure 12-15 reps

Superset with

3 sets of seated dips 10-12 to failure

Db fly
40/12
40/8

I was wiped out and stopped

DUKE56
10-08-2010, 10:05 AM
Watch that shoulder pain, it cost me 6 months of recoup and now I'm trying to get back. I'm increasing in incriments of 5 lbs. Last Monday I did 210 for 1 veeerrrryyyy slowly. I'm convinced that as I get older the slower I go the better.
(does that mean at a certain age I will just have to stop?)

Mac
10-08-2010, 10:11 AM
Watch that shoulder pain, it cost me 6 months of recoup and now I'm trying to get back. I'm increasing in incriments of 5 lbs. Last Monday I did 210 for 1 veeerrrryyyy slowly. I'm convinced that as I get older the slower I go the better.
(does that mean at a certain age I will just have to stop?)

Hello no, age is not a deterrent.

I don't go for a 1RM on bench press anymore. It used to be my number one lift in my early 20s when I pushed over 400lbs at 165lbs bodyweight. I f#$ked my right shoulder doing 495 for a touch n go and the one spotter lifted one end and the other didn't lift at all. Never made it to 500lbs.

Hammerfit
10-08-2010, 10:23 AM
Hello no, age is not a deterrent.

I don't go for a 1RM on bench press anymore. It used to be my number one lift in my early 20s when I pushed over 400lbs at 165lbs bodyweight. I f#$ked my right shoulder doing 495 for a touch n go and the one spotter lifted one end and the other didn't lift at all. Never made it to 500lbs.

the crazy shit we did when we were younger
I rolled a 405lb bb off the tabs onto my throat on an incline

405 @ 165 thats fu..in insane buddy
my PB was 495 on a decline bench I always sux at flat bench

KevinCouch
10-08-2010, 05:21 PM
Hello no, age is not a deterrent.

I don't go for a 1RM on bench press anymore. It used to be my number one lift in my early 20s when I pushed over 400lbs at 165lbs bodyweight. I f#$ked my right shoulder doing 495 for a touch n go and the one spotter lifted one end and the other didn't lift at all. Never made it to 500lbs.

WTF? 400 Bench at 165 pounds? Insane!! The most I ever benched was 405 but at the time I weighed about 200 pounds!

joedemarco
10-08-2010, 06:04 PM
You guys are all freaks with your +400 pounds benches.....

Mac
10-08-2010, 06:17 PM
You guys are all freaks with your +400 pounds benches.....

I ain't a freak no more. This was 25 or more years ago. As you can see from my recent workout, reps in the low 200s on the flat bench is tough for me now.

I did do my bodyweight for 30 reps when I was at 165 just recently.

KevinCouch
10-08-2010, 11:29 PM
I ain't a freak no more. This was 25 or more years ago. As you can see from my recent workout, reps in the low 200s on the flat bench is tough for me now.

I did do my bodyweight for 30 reps when I was at 165 just recently.

Me either! I rarely even do flat benches anymore. I usually do incline barbells and hit lower pecs area with some sort of a machine nowadays.

Mac
10-09-2010, 07:30 AM
Yesterday's workout : Tris and abs

Tricep v bar pd
100/45
150/12
175/12
185/10
195/6
150/15

1arm rope ext - high cable
60/12
60/12
60/12

2 arm rope PD
110/12
110/15
110/12

French db curl
25/15
25/12
25/12

4 sets of abs @ 25 reps in ab machine

Hammerfit
10-09-2010, 09:08 AM
Like the new avi, is that recent?

Mac
10-09-2010, 09:14 AM
Like the new avi, is that recent?

Thanks.

No, have not taken any new avi pics this year. That is from Nov 2008. I am about 3-4 weeks away from that condition now and 4-5lbs heavier this year which I hope is in the form of more muscle.

I weighed 158 last night, down from 174 at my heaviest in the last year.

Rick Prince
10-09-2010, 09:19 AM
I ain't a freak no more. This was 25 or more years ago. As you can see from my recent workout, reps in the low 200s on the flat bench is tough for me now.

I did do my bodyweight for 30 reps when I was at 165 just recently.

The straight bar is not kind to my joints and I can't get as good of a contraction with a straight bar as I can with DBs or a Hammer or Nautilus plate loaded machine.

I typically do two incline press exercises (DBs, Hammer, or Smith Mach), two fly exercises with one being some type of incline fly, and throw in a Hammer vertical press, or chest dips.

Mac
10-09-2010, 09:26 AM
The straight bar is not kind to my joints and I can't get as good of a contraction with a straight bar as I can with DBs or a Hammer or Nautilus plate loaded machine.

I typically do two incline press exercises (DBs, Hammer, or Smith Mach), two fly exercises with one being some type of incline fly, and throw in a Hammer vertical press, or chest dips.

I have been relegated to using the Hammer and Smith Machine since I started back because of shoulder pain.

There is a point about 1/2 way thru the bench that's painful in my right shoulder. However, doing my sets with a 1/2 rep from the chest to that point of pain and back down works well and gives constant time under tension. Then I will lockout and do the same number of reps at the top range of motion in the bench, from just above the point I get that pain.

Cable crossovers is a favorite of mine and enabled me to put some upper chest size and definition.

Thanks for stopping in Rick, start a thread of your own and share some of your secrets.

bryantone
10-09-2010, 01:00 PM
Damn.. Mac, That avatar pic is lean (Im jealous;)) If you need a little BF to help you support those lifts, I have some to spare. I do 8 to 10 sets of Dips for my major part of my chest work out. Starting with Body weight, then adding weight on my dip belt to 135 lbs. Then 6 sets of DB flat or 6 sets of smith incline followed by 2-3 pec deck. DOMS last 3 days. Does anyone use dips anymore as a major chest routine? maybe thats why have been stuck at 47-48" this year. dieting has not helped, but losing the waist does make the chest look bigger.

Mac
10-09-2010, 02:12 PM
. Does anyone use dips anymore as a major chest routine?

I do dips, seated dips all the time with bodyweight only for 3 sets of 15-20 reps and use heavier weight on seated dips.

bryantone
10-09-2010, 04:13 PM
Is that on a machine, which I dont own, or on a bench with weights on your lap? I have been tempted to build a seated, plate loaded dip machine, copyright infringed of course. That way I dont have to design by trial and error.