PDA

View Full Version : Mac's Asylum



Pages : [1] 2 3 4 5 6 7 8 9 10 11 12

Mac
01-11-2010, 04:57 PM
Hello to all the RX Masters.

I am hoping that this year will be the year I return to the bodybuilding stage. I last competed as a lightweight in 1986 and a year later started a family and there went my BB lifestyle.

In 2006, I returned to working out and at age 53, I am still a lightweight.

A little over a year ago I decided to see if I could still get in shape to compete. I was able to get ripped to the bone, but lost a lot of size. Hopefully I can correct that this time around.

Shown below is my condition a little over a year ago and my progress since 2006. I never took any pics in 2009.

RejectedMilVet
01-11-2010, 04:59 PM
Looking great! Keep us posted with yoru progress.

bodyhard
01-11-2010, 04:59 PM
Hello to all the RX Masters.

I am hoping that this year will be the year I return to the bodybuilding stage. I last competed as a lightweight in 1986 and a year later started a family and there went my BB lifestyle.

In 2006, I returned to working out and at age 53, I am still a lightweight.

A little over a year ago I decided to see if I could still get in shape to compete. I was able to get ripped to the bone, but lost a lot of size. Hopefully I can correct that this time around.

Shown below is my condition a little over a year ago and my progress since 2006. I never took any pics in 2009.

Fucking awesome man, from 06 to 08 you made some serious changes!

gman
01-11-2010, 05:04 PM
Damn dude, awesome.

What were your stats in the avatar...height, weight, chest, waist, etc?

Just curious, because I think that's very similar to what I will look like without the fat.

Mac
01-11-2010, 05:45 PM
Thanks for the comments.

I am a tad under 5' 6 and about 165 lbs now. I was 148 at my peak condition in the photo from 2008. I never used the tape measure so I couldn't tell you my chest and waist measurements.

freebirdmac
01-11-2010, 06:55 PM
Awesome change over a few years! Glad you're back in it!

Baldiewonkanobi
01-11-2010, 06:58 PM
Welcome. You certainly know how to condition. We will draw out all of your stats and secrets in no time. We are Bodybuilding surgeons....:)

Baldie

Mac
01-11-2010, 07:11 PM
Thank you Baldie and FreeBird.

I have no secrets, just consistency and hard work. Oh and NO vodka!!!

Baldie : I stopped by your thread and said hello but I think you missed me in all the noise.

DBowden
01-11-2010, 07:23 PM
Impressive 2 year transformation.

blu2xtreme
01-11-2010, 10:00 PM
Amazing ... a lot of hard work too

Welcome - The masters section is growing like crazy ...so cool

HeavyDutyGuy
01-12-2010, 03:05 AM
Now THAT is quality muscle!

Mac
01-12-2010, 10:47 AM
One of my first goals is to get these abs back. I know they are just hiding under this adipose tissue somewhere.

Off to do 20 minutes of cardio on the stationary bike.

AnglicanBeachParty
01-12-2010, 10:49 AM
Impressive.

How often do you work abs, and what exercises do you do for them?

gman
01-12-2010, 10:51 AM
Holy shit...I hope I have those someday. I still can't see anything.

Mac
01-12-2010, 11:16 AM
Damn that felt good. 22 minutes on stat bike with some HIIT. It said 7.3 miles, 340 cals but i know it wasn't anywhere near that. I am used to a treadmill, but I have this now at home. I forgot how great the spine chilling sensations I get from doing this.

gman
01-12-2010, 11:18 AM
Damn that felt good. 22 minutes on stat bike with some HIIT. It said 7.3 miles, 340 cals but i know it wasn't anywhere near that. I am used to a treadmill, but I have this now at home. I forgot how great the spine chilling sensations I get from doing this.

I hope you're kidding! If you actually enjoy HIIT, you are a sick man:hypno:

Mac
01-12-2010, 11:19 AM
Impressive.

How often do you work abs, and what exercises do you do for them?

Not much off season. 3 times a week was what I was doing with a lot of twists, incline situps and HEAVY rope crunches when I took these pics.

Once I started using some real weight and lower reps, they became much more visible. But I also did sets of 100s with a lighter weight too. Go figure.

Mac
01-12-2010, 11:22 AM
I hope you're kidding! If you actually enjoy HIIT, you are a sick man:hypno:

About every 3-4 minutes I would go as fast as I can for about 90 seconds. I hit 32mph on the statbike.

I love the feeling. It has to be an adrenalin rush I feel with the chills starting at the base of my neck, I feel it shoot down my spine and down my legs and back up again. I told my girl it's almost as good as an orgasm. :no:

gman
01-12-2010, 11:29 AM
wow, maybe I should try it

Mac
01-12-2010, 11:33 AM
How come my Avatar is so small? No matter what size picture I put up, it's tiny.

Mac
01-12-2010, 11:35 AM
wow, maybe I should try it

I never get it from plain walking. Once in a while I get it doing squats and deads but it's like a fucking drug.

Speaking of which, it's time to have a banana, a whey shake along with some beta alanine, citrulline mallate and off to work my legs.

joedemarco
01-12-2010, 01:56 PM
Welcome, Mac! Great conditioning in your pics! Glad to have you on board.

Mac
01-12-2010, 02:47 PM
Welcome, Mac! Great conditioning in your pics! Glad to have you on board.

Thanks Joe.

Can you help me win the title you currently hold?

joedemarco
01-12-2010, 02:52 PM
Thanks Joe.

Can you help me win the title you currently hold?

Absolutely (as long as you don't plan on competing in my weight class this year- haha)!

Mac
01-12-2010, 02:53 PM
Today was leg day. It's been a while since I have done ATG squats and deads so I went light.

ATG Squats - all the way down, the way I like it !
135x10 155x8 185x5 205x5 215x2 135x10

Deads - sumo style
135x10 205x10 275x3 275x3 205x5 205x5

3 drop sets - Leg extensions Leg curls

adductor - 1 set 20 reps -

Cable biceps - single arm - 5 sets
Cybex machine - 3 sets

Forearm DB curls
50x15 50x12 50x10

Mac
01-12-2010, 02:55 PM
Absolutely (as long as you don't plan on competing in my weight class this year- haha)!

Hmmmm, well that's the plan. Don't know where I am going to compete yet. It might be the MuscleBeach Classic.

How about you move up to a MW! You're out of my league and would kick my ass !!!

joedemarco
01-12-2010, 03:17 PM
Hmmmm, well that's the plan. Don't know where I am going to compete yet. It might be the MuscleBeach Classic.

How about you move up to a MW! You're out of my league and would kick my ass !!!

I am moving up to welterweight (165lbs) this year. I would never make lightweight (154lbs) at this point. I'm up to 185 and feeling great and staying lean at this weight.

Best of luck whatever show you decide to do!

Mac
01-12-2010, 03:25 PM
I am moving up to welterweight (165lbs)

Shit, problem solved. That was easy.

Now if I can convince all the others to move up I might stand a chance.

CoCoCat
01-12-2010, 07:45 PM
MacTech, you look amazing! Can't wait to see your results when you compete!

Mac
01-12-2010, 08:33 PM
I am going to be fuckin' sore as hell tomorrow and the next day from today's leg/back workout. What a pussy I am getting sore with these lightweights.

How quickly an old body goes to hell.

This does not feel good like the HIIT did this morning.

freebirdmac
01-12-2010, 08:36 PM
HIIT in the am, legs in the pm? Are you nuts???

gman
01-12-2010, 08:37 PM
can't argue with the results....

Mac
01-12-2010, 08:53 PM
HIIT in the am, legs in the pm? Are you nuts???

Legs was around noon about an hour after the stationary bike. I never skipped cardio before on leg day, so not going to start now.

It's the only way I can get conditioned. Just did another [slow] 10 minutes on the bike to flush the lactic acid buildup.

The GF wants me to watch American Idol and she thinks I am nuts.

freebirdmac
01-12-2010, 09:13 PM
Legs was around noon about an hour after the stationary bike. I never skipped cardio before on leg day, so not going to start now.

It's the only way I can get conditioned. Just did another [slow] 10 minutes on the bike to flush the lactic acid buildup.

The GF wants me to watch American Idol and she thinks I am nuts.

Ha! I agree with you there. Especially if they're showing the horrible tryouts.

GirlyMuscle
01-13-2010, 01:17 AM
Hi Mac! :wavey:

Mac
01-13-2010, 06:07 AM
Hi Mac! :wavey:

Hi Girlie, thanks for stopping by. I hope all is well down under this morning, I mean in OZ land.

Baldiewonkanobi
01-13-2010, 06:29 AM
I am going to be fuckin' sore as hell tomorrow and the next day from today's leg/back workout. What a pussy I am getting sore with these lightweights.

How quickly an old body goes to hell.

This does not feel good like the HIIT did this morning.

I will be joining you on the tuadays on April 1st. Its been 12 years since I was a child when I did them last. 1 1/2 hours heavy training at 5am and 1 hour cardio at 4pm. Oh and a nap in there somewhere.

Ab shot awsome. Were your intercostals/serratus just as outstanding?


Balcie

Mac
01-13-2010, 06:41 AM
I will be joining you on the tuadays on April 1st. Its been 12 years since I was a child when I did them last. 1 1/2 hours heavy training at 5am and 1 hour cardio at 4pm. Oh and a nap in there somewhere.

Ab shot awsome. Were your intercostals/serratus just as outstanding?


Balcie

Hey Balcie

I think I need a nap now and I just got up. WTF is a tuadays?

Thanks for the flowers.

Baldiewonkanobi
01-13-2010, 06:50 AM
Two a day. Two workouts a day. :p

Baldie

Mac
01-13-2010, 07:03 AM
Duh! See what my comprehension level is at this time of day.

Mac
01-13-2010, 11:37 AM
Back at my other home now in PA.

Need to check out the revamped Y just down the street. It will be first time I have been there since I was 20 yrs. old. This should be fun!

My other membership expired in December and I really miss that gym. Business was soooooooo bad I started cutting costs. I may go back and sign up again but its like $60 a month. The family Y membership is $70 and I thought that was a but much just for gym memberships.

Mac
01-13-2010, 12:09 PM
I need to improve on my legs, especially in the ham strings. I have fucked up insertion points and they are very short.

freebirdmac
01-13-2010, 12:30 PM
I don't see a thing wrong with your legs :drool:

Mac
01-13-2010, 12:42 PM
Shown below is one the reasons i don't like Erie PA.

This is the view out my kitchen just now.

Mac
01-13-2010, 12:45 PM
I don't see a thing wrong with your legs :drool:

LOL thanks

They need lots more size!

gman
01-13-2010, 12:54 PM
I need to improve on my legs, especially in the ham strings. I have fucked up insertion points and they are very short.

cry me a river!

gman
01-13-2010, 12:54 PM
Shown below is one the reasons i don't like Erie PA.

This is the view out my kitchen just now.

wow, would love to live there just to see snow for once in my life

Mac
01-13-2010, 01:04 PM
wow, would love to live there just to see snow for once in my life

You are not missing anything. Last week when I came back, it was to 3 feet of snow. We had 44" in 4 days. I have to go knock down the drifts on the front of the house hanging over the eaves they got so big this past week.

gman
01-13-2010, 01:12 PM
we had 1/8" about a month ago...our yearly quota. It was the storm where everyone just north of us got 20" or so.

joedemarco
01-13-2010, 02:53 PM
we had 1/8" about a month ago...our yearly quota. It was the storm where everyone just north of us got 20" or so.

Trust me, Mike....shoveling after one 20" snow storm and you won't be wanting any more snow...lol.

gman
01-13-2010, 02:56 PM
want one or two of those a winter so my daughter (and the little boy in me) can have some fun! that's all!

Bob45
01-13-2010, 05:07 PM
Hey Mac. I'm going to follow along in here too.

Mac
01-13-2010, 05:07 PM
We are used to the big snow storms here with lake effect / enhanced snow from lake erie. cold air over warm water followed by upsloping land and BOOM, tons of snow.

Mac
01-13-2010, 05:22 PM
Hey Mac. I'm going to follow along in here too.

Good deal, the more the merrier. I have been following along on your as well so I'll be sure to pop in and harass you.

Mac
01-14-2010, 09:27 AM
My legs are so f'n sore its hard to walk. That will teach me to drop REAL squatting from my training in the off-season.

joedemarco
01-14-2010, 10:39 AM
My legs are so f'n sore its hard to walk.

In some psychotic way, I love that feeling though...lol

gman
01-14-2010, 10:42 AM
In some psychotic way, I love that feeling though...lol

leg day is the most hated and loved day for me. I always dread starting it, but once I am done, it is a sick but good feeling!

joedemarco
01-14-2010, 10:46 AM
leg day is the most hated and loved day for me. I always dread starting it, but once I am done, it is a sick but good feeling!

No argument from me on that one. It is a mental challenge every leg day and it's probably the one workout that I am never satisfied when I'm finished. I always feel like I should have done more...one more rep, one more set, etc....I drive myself crazy with that type of s--t....lol.

Vulcan
01-14-2010, 10:53 AM
Shown below is one the reasons i don't like Erie PA.

This is the view out my kitchen just now.

No way...you're from Erie? I was born and raised there.

Mac
01-14-2010, 10:56 AM
In some psychotic way, I love that feeling though...lol

Me too because it's the only way I know that will keep me from having ' no ass ' and chicken legs. I am glad I live in a single story home.

Mac
01-14-2010, 10:57 AM
No way...you're from Erie? I was born and raised there.

How about we trade places. I will come to Naples and you come back to Erie.

Vulcan
01-14-2010, 01:06 PM
How about we trade places. I will come to Naples and you come back to Erie.

No deal!:no: But you're welcome to come down here, I need a training partner! I'm 45 yr old, so not far apart. Seriously though...looking good in the photo's bro! :yep:

Is the gym on the corner of greengarden and 38th st. still there? Mike G. use to own it, we use to lift together.

Mac
01-14-2010, 01:49 PM
No deal!:no: But you're welcome to come down here, I need a training partner! I'm 45 yr old, so not far apart. Seriously though...looking good in the photo's bro! :yep:

Is the gym on the corner of greengarden and 38th st. still there? Mike G. use to own it, we use to lift together.

Yes, Mike's gym is still there. I always called him Goodie!

I competed with Mike in the 80s. He beat me the last time I competed in 1986 and he got first place in LW division.

Vulcan
01-14-2010, 11:43 PM
Yes, Mike's gym is still there. I always called him Goodie!

I competed with Mike in the 80s. He beat me the last time I competed in 1986 and he got first place in LW division.

Man, time does fly!
I'll have to stop in for a work out when I get home to visit...IN THE SUMMER! Peace!

Mac
01-15-2010, 07:29 AM
This is day 3 of recovery from my first squat and deadlift workout. I am still sore as fuck in my hams and outer quads. No problems with my back.

I travel back to Ohio today and have to find time for a workout. Chest and shoulders are on tap next.

gman
01-15-2010, 10:13 AM
I had the 4-5 day doms after leg day for quite a while this fall...now not so much

It's a good feeling, I must be into pain

Bob45
01-15-2010, 10:30 AM
Have a good day Mac. At least it is a good sore, lol.

Capt_lou
01-15-2010, 10:37 AM
I travel back to Ohio today and have to find time for a workout. Chest and shoulders are on tap next.

Have fun back up here it is a great 40 degrees today and regular fucking heat wave!

gman
01-15-2010, 10:40 AM
we are going up to 56 today...might walk around without a shirt at lunch!

Capt_lou
01-15-2010, 10:42 AM
we are going up to 56 today...might walk around without a shirt at lunch!

thought you would just wear your posing suit in the kind of heat... :)

Mac
01-15-2010, 10:51 AM
Have fun back up here it is a great 40 degrees today and regular fucking heat wave!

Yep, a nice breezy day. Might get some rays later.

Packing up the 'puter and leaving for OH. Hitting the big old "YMCA" shortly after arriving. There are so many youngsters that come in around 2:00pm.

I have had more comments from these kids than anywhere. They ask me, how old are you, how long have you been lifting, how did you get so jacked.

It almost makes up for having to endure lifting in this small sweatbox of a gym, but it's right down the road.

Capt_lou
01-15-2010, 10:54 AM
Yep, a nice breezy day. Might get some rays later.

Packing up the 'puter and leaving for OH. Hitting the big old "YMCA" shortly after arriving. There are so many youngsters that come in around 2:00pm.

I have had more comments from these kids than anywhere. They ask me, how old are you, how long have you been lifting, how did you get so jacked.

It almost makes up for having to endure lifting in this small sweatbox of a gym, but it's right down the road.

Funny that no one talks to me in the gym, I am "that guy" head phones in, hat down low banging around weights and grunting during my lifts :yep:

Mac
01-15-2010, 11:03 AM
Funny that no one talks to me in the gym, I am "that guy" head phones in, hat down low banging around weights and grunting during my lifts :yep:

Me too mostly, I only see lips moving and then take off the headphones and say ' WTF you bothering to ask me? '

I need more friends at the gym, fuck that. I train alone.

We would get along well Lou, I would be kicking your ass off the power rack for doing curls on it, right?

gman
01-15-2010, 11:17 AM
thought you would just wear your posing suit in the kind of heat... :)

now that's a damn fine idea!

tan outdoors instead of a booth

Mac
01-15-2010, 03:48 PM
I managed to make it back to Akron and the Y for a great chest workout.

Cable crossovers - 50x30 75x10 87x10 100x6 112x4 75x10
BW Dips - 12 10 10
Inclines - Smith machine - 135x10 155x5 155x5 135x10
DB Flys - 35x20 35x15 40x10
Cybex chest press - 4 sets
close grips bench - 4 sets

Couldn't find a bench open - too many kids using them

fitbody
01-15-2010, 09:51 PM
shredded dude !
thatz an amazing transformation ~ way to go

Mac
01-16-2010, 07:54 AM
Thanks Fitbody for your comments. Come back soon.

Mac
01-16-2010, 11:26 AM
Today is arm day. I like to superset bi and tris for the maximum arm pump.

First up 20 minutes of stat. bike with some HIIT thrown in for good measure.

Baldiewonkanobi
01-16-2010, 12:41 PM
Mac I train alone unless my son in law joins me...maybe once a week. I do like atmosphere. I moved from a bright spit and polished Worlds Gym with kranky old geezers to a rank dark dungeon of a Worlds Gym. During the week there is Fast Freddie, Kirk and myself, thats it. FF and K are consumate kick ass Bodybuilders. On week ends no Freddie but we have the 3 Mexican Monsters. Noisey, funny, heavy ass lifters. Music is kranked to ACDC, Mettalica, and some new chit. The place reeks with attitude. I have found my home. Been to Naples....beautiful and OLD PEOPLE. You must scare them.


Baldie

buckimscl
01-16-2010, 12:42 PM
Mac, what's the are workout look like today??? I am training arms today as well.

Mac
01-16-2010, 12:54 PM
Mac, what's the are workout look like today??? I am training arms today as well.

I like to start on the cable machine. Biceps from the bottom and triceps from the top. I do a lot of one arm cable and DB routines.

My favorite is one-arm tricep rope extensions with a full ROM. I go up to about 90 lbs for 8 reps. I superset the one-arm curls and rope extensions.

I then do seated one-arm bicep curls, without the full ROM, keeping constant TUT [time-under-tension] for maximum pump.

Then one-arm DB lying tricep extensions, some Zotts, cybex arm curls, lots of forearm work. Trying to work up to 75lb DB wrist curls for 10 reps.

Mac
01-16-2010, 12:58 PM
Mac I train alone unless my son in law joins me...maybe once a week. I do like atmosphere. I moved from a bright spit and polished Worlds Gym with kranky old geezers to a rank dark dungeon of a Worlds Gym. During the week there is Fast Freddie, Kirk and myself, thats it. FF and K are consumate kick ass Bodybuilders. On week ends no Freddie but we have the 3 Mexican Monsters. Noisey, funny, heavy ass lifters. Music is kranked to ACDC, Mettalica, and some new chit. The place reeks with attitude. I have found my home. Been to Naples....beautiful and OLD PEOPLE. You must scare them.


Baldie

Sounds like my kind of gym to work out in.

Mac
01-16-2010, 04:19 PM
So i joined a new gym, and not 5 minutes into my workout some young kid comes up and asks me, how did you get such big triceps!!! WTF, the is one of the reasons I left the Y.

However, i was glad to show him since I was doing arms. IT is much better than the Y, but they only have DBs up to 100lbs. Oh, well. So much for the 150lb DB one-arm rows.

bodyhard
01-16-2010, 04:57 PM
Yo Mack how recent is the AV? Looking sic there man!

Mac
01-16-2010, 05:54 PM
That was taken about one year ago.

bodyhard
01-16-2010, 08:30 PM
That was taken about one year ago.

Awesome man, why you ran away from my Journal did I scare you with the meanie video? :punch:

thesamewords
01-16-2010, 09:08 PM
man.... that is some conditioning!

Mac
01-16-2010, 09:18 PM
Awesome man, why you ran away from my Journal did I scare you with the meanie video? :punch:

Not at all. I have been busy with work.

I will be back to kick your ass in a bit, just wait.

Mac
01-16-2010, 09:21 PM
man.... that is some conditioning!

Thanks

I am going to get back to that again this summer and beat that.

Well that's the goal.

Mac
01-17-2010, 02:09 PM
I had a great shoulder workout today and ending with some cardio.

Mac
01-18-2010, 06:58 AM
I am suffering from a fucking rotator cuff injury. Didn't feel it to later in the evening. Makes for difficult sleeping.

I am trying to figure out just when I did it.

freebirdmac
01-18-2010, 08:47 AM
You have my sympathy! I have impingement syndrome in my right shoulder. It's tough to do anything when it's aggravated. Too bad Vioxx turned out to be such a bad med. The shit worked!

Mac
01-18-2010, 08:49 AM
Thanks freebird. It makes it difficult to sit here for long periods of time and write software.

What kind of Mac do you have? I just got the last gen. 24" iMac 3ghz.

Capt_lou
01-18-2010, 09:13 AM
I feel ya, for 2 days after chest my right shoulder aches. I dislocated it back in 94 and has never been the same since.

Mac
01-18-2010, 09:17 AM
I have been lucky with the injuries. This one snuck up on me and I don't even remember when or how I did it. Advil is starting to kick-in now. I seldom use any pain relievers. My GF commented I must really be hurting to take some. She's right!

freebirdmac
01-18-2010, 09:29 AM
Thanks freebird. It makes it difficult to sit here for long periods of time and write software.

What kind of Mac do you have? I just got the last gen. 24" iMac 3ghz.

2.53ghz Macbook Pro.

Motrin works better for me than Advil. Also, BenGay pain patches help. It's just menthol but darned if they don't take the edge off.

Mac
01-18-2010, 09:33 AM
2.53ghz Macbook Pro.



I have that model too.

I think I will try some Motrin later, this Advil ain't doing its thing for me.

freebirdmac
01-18-2010, 10:39 AM
What kind of software do you write?

Mac
01-18-2010, 11:12 AM
What kind of software do you write?

point-of-sale inventory control for retail businesses and another for bars and restaurants.

bodyhard
01-18-2010, 11:56 AM
I am suffering from a fucking rotator cuff injury. Didn't feel it to later in the evening. Makes for difficult sleeping.

I am trying to figure out just when I did it.


Yo that shit sucks ass, shoulder injuries fuck up almost all upper body workouts!

freebirdmac
01-18-2010, 12:01 PM
Yo that shit sucks ass, shoulder injuries fuck up almost all upper body workouts!

They also mess up a lot of lower body exercises too.

Bob45
01-18-2010, 01:03 PM
I hate those rotator cuff pains! I used to get them a lot. I always got them benching. I always loved the BP. Problem is I always tried more than I could really handle or didn't acclimate up slow enough. Good luck with it.

gman
01-18-2010, 01:06 PM
Same here, can't bench real heavy and can't touch the weight to my chest without discomfort

Mac
01-18-2010, 01:08 PM
Fuck, you would think we was old or something, full of injuries.

I can no longer do any close grip benching without pain. When I do them, I never lock out and do partial ROM.

Mac
01-19-2010, 07:37 PM
Great arm workout tonight.

One arm tricep rope pushdowns
70x12 80x10 90x8 100x7 110x4 70x10

Cable Arm curls
70x30 110x20 130x15 150x12 150x10

One arm lying DB extensions
40x15 40x12 40x10

Concentration Curls DB
40x15 40x12 40x16

Zotts DB
50x8 50x7

Tricep Rope Extensions one arm
70x10 70x8

DB wrist curls
45x18 45x15 45x12

DB reverse wrist curls
15x20

Reverse cable curls
80x10 80x8

that's all.

Felt strong and lots of energy. Started taking my BCAAs before workouts and in the mornings. Definitely can tell I lost some fat. I never get on the scale because I always wish I weigh more and losing weight is psychologically depressing.

freebirdmac
01-19-2010, 07:53 PM
Strong arm workout. I need to get back on wrist curls. Had to go back to gloves with wrist straps not just for biceps but also for chest.

Bob45
01-19-2010, 08:27 PM
Yes that was a good one!

bodyhard
01-20-2010, 12:36 AM
Fuck, you would think we was old or something, full of injuries.

I can no longer do any close grip benching without pain. When I do them, I never lock out and do partial ROM.


Speak for yourself buddy, I never got an injury from old age or training. My fucking injuries are from a drunken fucking kid behind a wheel of a car.

If it wasn't for the piece of fucking shit, I should have killed the bastard, I would still be training injury free. probably would have been 220lbs by now,,,


End of fucking rant!

Mac
01-20-2010, 05:41 AM
I was being facetious.

Sorry to hear about your accident as a result of a drunk. That sucks. He should be hung by his left testicle.

buckimscl
01-20-2010, 06:35 AM
Strong arm workout especially the Zotts!

joedemarco
01-20-2010, 09:38 AM
Keep up the hard work Mac! Great job!

bodyhard
01-20-2010, 10:48 AM
I was being facetious.

Sorry to hear about your accident as a result of a drunk. That sucks. He should be hung by his left testicle.


Yo my bad man I was just seriously upset yesterday since I spoke with the DA on another incident that happen regarding my car and the shit was just to clear in my head and then I read your post.

Dude I know you were just just fucking around put there are times where this shit just lights a fire (not a very good one either) under my ass and to be quite frank, it gets me in a lot of trouble (irl ) when my anger goes up like that.

Although a day doesn't go by that is somehow crosses my mind, it is more so when I speak to the DA or the courts.

Once again I apologize for coming out my face on your journal man.

Mac
01-20-2010, 12:04 PM
hey, what are friends for?

i have that problem when my GF's ex comes around. i fuckin want to tear his ass apart. But... i don't cause i am not like that at all. it's just he such a fuckwad always causing problems. Damned shift key not working well.

anyways, no problems here bro.

i still have that note : don't piss off bodyhard in person.

bodyhard
01-20-2010, 12:38 PM
hey, what are friends for?

i have that problem when my GF's ex comes around. i fuckin want to tear his ass apart. But... i don't cause i am not like that at all. it's just he such a fuckwad always causing problems. Damned shift key not working well.

anyways, no problems here bro.

i still have that note : don't piss off bodyhard in person.


I hear ya man, one day we will hang out, maybe he will come around I can fuck his ass up (need a real street fight haven't had one in about a year now) that way you get what you want and I get what I want and no one will be the wiser :D

HeavyDutyGuy
01-20-2010, 07:03 PM
You should write an arm training manual.. And in person, John was a GREAT guy, both my wife and I were the most impressed with him of just about anyone we met in Pitt. Still wouldn't want to piss him off though, lol.

Mac
01-21-2010, 06:55 AM
Thanks HDG but my writing skills suck. You look better suited for the arm training manual than I do.

Yesterday was my off day and I am in PA until this afternoon. The cardio and eating clean is helping me shed the fat quickly.

Baldiewonkanobi
01-21-2010, 07:05 AM
You should write an arm training manual.. And in person, John was a GREAT guy, both my wife and I were the most impressed with him of just about anyone we met in Pitt. Still wouldn't want to piss him off though, lol.

John would be/is everyones fav little brother. Surprisingly rather modest in person and much better physique than he gives himself credit for.

Mac...how is the RC? I have some time proven remedies if you still suffer.

Baldie.

Mac
01-21-2010, 07:30 AM
Mac...how is the RC? I have some time proven remedies if you still suffer.

Baldie.

The RC is doing much better thanks.

John seems like a great guy from what little i know of him. I need to have him give me some insight on his street fighting techniques, just for protection that is.

After standing nose to nose with my GF's ex, who is 6 ft + 275lbs, i realize i could have been pummeled to pieces. I know I could out run him. LOL and I don't carry my nun-chucks with me.

Bob45
01-21-2010, 07:52 AM
The RC is doing much better thanks.

John seems like a great guy from what little i know of him. I need to have him give me some insight on his street fighting techniques, just for protection that is.

After standing nose to nose with my GF's ex, who is 6 ft + 275lbs, i realize i could have been pummeled to pieces. I know I could out run him. LOL and I don't carry my nun-chucks with me.

Just remember the bigger they are the harder they fall, lol. My father grew up in the same city as John. He always taught me to fight. I get along with everyone and never fought much. One tip he gave when the guy is taller is hit him hard dead center just under the pecs. When he drops down from getting the wind knocked out of him his head will drop and you can give him another shot to the nose. I always pictured that, lol. Then you can run!

Mac
01-21-2010, 08:17 AM
I don't know how effective it would be to him under the pecs. His stomach is so large it I cannot tell where his pecs end and stomach begins.

He reminds me of that cartoon character foghorn leghorn, the chicken. Big upper body and skinny legs.

I told him with fucking legs like that you should REALLY not wear shorts. I was ready to run at that point.

All those years on the speed bag has given me really quick hands and reflexes. But I am not a fighter and was only ever in one in my entire adult life and that was because someone tried to hit me first.

Bob45
01-21-2010, 08:21 AM
I don't know how effective it would be to him under the pecs. His stomach is so large it I cannot tell where his pecs end and stomach begins.

He reminds me of that cartoon character foghorn leghorn, the chicken. Big upper body and skinny legs.

I told him with fucking legs like that you should REALLY not wear shorts. I was ready to run at that point.

All those years on the speed bag has given me really quick hands and reflexes. But I am not a fighter and was only ever in one in my entire adult life and that was because someone tried to hit me first.

Haha. You know the spot I am talking about though right. Dead center. If you keep up with the comments to him it may happen, lol.

Mac
01-21-2010, 08:24 AM
yeah, i know the spot.

After that day he has never spoken to me again. I showed him I was not afraid of him.

I wasn't nose to nose with him however, more like my nose to his chest and looking up, lol.

Bob45
01-21-2010, 08:30 AM
yeah, i know the spot.

After that day he has never spoken to me again. I showed him I was not afraid of him.

I wasn't nose to nose with him however, more like my nose to his chest and looking up, lol.

You can get far mentally and scare most people. Especially with a build like yours. I had a kid on my block three years older than me that always made going out to do anything miserable. Big bully type. He was a big kid too. One day I finally just fought him. He got on top of me somehow. Too heavy to get him off. I had a hand free and yanked a handful of his hair out. He never bothered me again.

Mac
01-21-2010, 08:36 AM
You can get far mentally and scare most people. Especially with a build like yours.

At the time it happened i just got back from the gym and i did arms that day and still had a massive pump, veins popping out everywhere. I know for sure it intimidated him by the look on his face.

I can't afford to get into no punching match as i got way too much f'n money into my teeth to afford to get them knocked out.

Time to eat !!!

Bob45
01-21-2010, 08:41 AM
At the time it happened i just got back from the gym and i did arms that day and still had a massive pump, veins popping out everywhere. I know for sure it intimidated him by the look on his face.

I can't afford to get into no punching match as i got way too much f'n money into my teeth to afford to get them knocked out.

Time to eat !!!

I know in my area a punching match would mean a visit to the police, jail, courts. You don't even want to make threats. No bullying is the main theme in the schools. It still seems to be okay for the teachers to bully the kids.

Have a great day Mac.

Mac
01-21-2010, 09:00 AM
I know in my area a punching match would mean a visit to the police, jail, courts. You don't even want to make threats. No bullying is the main theme in the schools. It still seems to be okay for the teachers to bully the kids.

Have a great day Mac.

I have never been to jail or the police and don't want to start.

Talk about threats. I later learned this ahole carries a gun and he had one with him that day[ talk about being stupid ] and he told me he would fucking kill me if I ever hurt his exwife.

This is why I need John. He knows how to do this shit without the men in blue arriving. j/k

I am all about just getting along. You have a good one to Bob, thanks for stopping by.

blu2xtreme
01-21-2010, 09:38 AM
Good Morning

I'll be Columbus and I hope to have a great time without any cops or violence but as much as I flirt there may be a few wives looking for me:hypno:

Mac
01-21-2010, 09:47 AM
Good Morning

I'll be Columbus and I hope to have a great time without any cops or violence but as much as I flirt there may be a few wives looking for me:hypno:

hi Blu

It's interesting to hear it from the other side, wives looking for you.

There won't be any violence, in Columbus, i hope not. I will be nice to bodyhard in person just to be safe.:pistols:

buckimscl
01-21-2010, 10:02 AM
Hey Mac. I may do the Nabba show in Canton on May 1st. Still thinking about it.

Mac
01-21-2010, 10:06 AM
Hey Mac. I may do the Nabba show in Canton on May 1st. Still thinking about it.

Really? That's looks like a great show.

It's right down the road from me, keep me informed.

gman
01-21-2010, 10:32 AM
Good Morning

I'll be Columbus and I hope to have a great time without any cops or violence but as much as I flirt there may be a few wives looking for me:hypno:

when have you ever flirted? Name once

blu2xtreme
01-21-2010, 11:26 AM
when have you ever flirted? Name once

It's really not flirting ...I am just friendly;)

gman
01-21-2010, 11:33 AM
It's really not flirting ...I am just friendly;)

:jump:

bodyhard
01-21-2010, 11:58 AM
MAC, in all honesty and without all the bullshit and people stating "the bigger they are the harder they fall". fighting comes from the within, from th heart, you are either good at it or you are not. The fight or flight is instilled in all of us. You take an average fighter and you give him the best trainer, you will always get and average fighter. Better than what he was before you trained him, but still just an average fighter. You take a good fighter and you give him that same trainer you will have an excellent fighter in your hands.

Fighting in sports is nowhere as difficult as street fighting, there are rules in sports and size and weight comes into play, not in the streets.

Because of this, you NEVER, EVER underestimate the person you are fighting, small, fat, skinny, tall, muscular etc, it doesn't matter. It is IN the person you are fighting and if it is IN him you are in for a fucking terrible time.

I wont get in to all of my fights, but I will tell you of one that happen AFTER my surgery not so long ago. I told this to Heavy D and his wife when we were in Pitts.

In short the guy was taller than me by at least 6" and outweigh me by 40lbs. He hurt the guy I was with, actually broke his arm. I tried to stop the fight and he want after me, it took all but two hits and I laid him flat on his ass, his own boys said to me, Fuck you got a hell of a punch there, while they picked his ass up off the floor.

All I am saying is It's not the size of the man in the fight, but the size of the fight in the man

Mac
01-21-2010, 12:06 PM
All I am saying is It's not the size of the man in the fight, but the size of the fight in the man

Yes it is and I understand completely.

bodyhard
01-21-2010, 12:11 PM
Yes it is and I understand completely.

Besides MT with those fucking abs of yours, you can't be touched :D

Bob45
01-21-2010, 01:35 PM
Mac, hopefully you won't have to find out if you are good or not. I see what John is saying when I watch my kids and the wrestling teams. Some kids just don't have it there either. They wrestle all year for years and aren't impressive. Then others are just naturally aggressive and do great with a little coaching.

bodyhard
01-21-2010, 02:25 PM
Mac, hopefully you won't have to find out if you are good or not. I see what John is saying when I watch my kids and the wrestling teams. Some kids just don't have it there either. They wrestle all year for years and aren't impressive. Then others are just naturally aggressive and do great with a little coaching.


Do you know what the best thing about fighting is? Not fighting :D

Mac
01-21-2010, 06:19 PM
Back to Ohio this evening. Had a great back workout. I really like the new gym and it adds to the excitement of going to workout knowing I won't be in some small sweat box with a bunch of teenage kids.

HeavyDutyGuy
01-21-2010, 09:30 PM
Wow, this is getting to be a violent thread? Lol. But John's right, and that's precisely why I wouldn't fuck with him. He's a warrior. Maybe only warriors truly understand this? Baldie and I had something on his thread a while back about this. He had some interesting things to say, as usual

gman
01-21-2010, 09:37 PM
I am not proud to admit that I have never been in a fight in my life.

bodyhard
01-21-2010, 09:41 PM
I am not proud to admit that I have never been in a fight in my life.


Shit man you probably could fucking beat down all of us in here. :eek:

gman
01-21-2010, 09:42 PM
Shit man you probably could fucking beat down all of us in here. :eek:

That would be as funny as shit. Probably have some sick strength when I am pissed, but it's never been tapped!

bodyhard
01-21-2010, 09:46 PM
That would be as funny as shit. Probably have some sick strength when I am pissed, but it's never been tapped!

Well lets not find out any time soon OK? :hypno:

gman
01-21-2010, 09:56 PM
Nah, don't want to get my pretty face messed up this late in life!

Mac
01-22-2010, 12:21 PM
Back to BB now.

Today is chest day. I can't do much in the bench press without shoulder pain, but i sure do love cable crossovers, db flys, dips and pullovers.

Time for the protein shake, citrulline mallate and Beta alanine before my workout.

bodyhard
01-22-2010, 12:33 PM
Back to BB now.

Today is chest day. I can't do much in the bench press without shoulder pain, but i sure do love cable crossovers, db flys, dips and pullovers.

Time for the protein shake, citrulline mallate and Beta alanine before my workout.

Have you tried changing the way you bench to eliminate the pain on your shoulder?

Maybe try bringing in the arms closer to the body and the elbows pointing more so to the legs rather than flaring out. (more triceps I know but at least you might reduce the shoulder discomfort/pain)

Mac
01-22-2010, 12:41 PM
Yes, that helps. I can also do them wide grip without as much pain.

bodyhard
01-22-2010, 12:43 PM
Yes, that helps. I can also do them wide grip without as much pain.


Do DB hurt at all?

Mac
01-22-2010, 12:50 PM
DBs are worse if the angle is 90 degrees from the body. I can turn them more parallel to my body, like how you suggested for bench and it's tolerable.

I also have a mental block with flat benches because I really fucked up the right shoulder when benching my best ever touch and go at 405lbs. Had two spotters, big mistake. One grabbed the bar and the other didn't. That happened after I made the lift.

Mac
01-23-2010, 10:07 AM
Great chest workout yesterday.

Cable crossovers
50x30 80x10 100x8 110x6 70x10 70x8

DB Fly
45x12 45x10 45x10

Flat Bench
115x30 115x20 115x20 - just getting the CNS used to the movement - pain keeps me from doing more

Incline Bench machine
95x15 120x12 135x6 135x8 - painful

Pullovers - with concentration on chest
80x12 90x10 90x10

Cardio 10min HIIT at noon 20m HIIT 6pm

gman
01-23-2010, 10:19 AM
I do a pretty similar workout sometimes...it's a good one hitting all areas!

Mac
01-23-2010, 10:30 AM
Bench presses used to be my favorite exercise when I was in my 20s. I had a really big bench press for 150lbs, over 3 times BW for cheat style, touch and go until I tore up my left shoulder. sigh Now it hurts with anything over 155lbs. I was up to 265 last summer.

bodyhard
01-23-2010, 12:46 PM
Great chest workout yesterday.

Cable crossovers
50x30 80x10 100x8 110x6 70x10 70x8

DB Fly
45x12 45x10 45x10

Flat Bench
115x30 115x20 115x20 - just getting the CNS used to the movement - pain keeps me from doing more

Incline Bench machine
95x15 120x12 135x6 135x8 - painful

Pullovers - with concentration on chest
80x12 90x10 90x10

Cardio 10min HIIT at noon 20m HIIT 6pm


How did you did you do the bench what grip, form?

Mac
01-23-2010, 12:54 PM
How did you did you do the bench what grip, form?

Index fingers on the mark on the O-bar. It worked well. I grinded those reps out and what a pump.

I am not about strength anymore. While lifting makes you strong, it's not a goal of mine like it used to be.

bodyhard
01-23-2010, 12:56 PM
Index fingers on the mark on the O-bar. It worked well. I grinded those reps out and what a pump.

I am not about strength anymore. While lifting makes you strong, it's not a goal of mine like it used to be.


You know you can also eliminate the pain by not going full ROM, no lock out at the top and not going any lower than needed. Keep the chest in constant TUT.

Mac
01-23-2010, 01:04 PM
yes, I don't lockout, that's where it gets painful.

However, I do a lot of my training with the TUT concept and explosive training. Eryk Bui taught me to use it and it has helped me break new ground in my shoulders.

I employ a drop and catch technique when doing tri and bicep training. Talk about a burn and pump.

bodyhard
01-23-2010, 01:06 PM
yes, I don't lockout, that's where it gets painful.

However, I do a lot of my training with the TUT concept and explosive training. Eryk Bui taught me to use it and it has helped me break new ground in my shoulders.

I employ a drop and catch technique when doing tri and bicep training. Talk about a burn and pump.


Nice! Whatever works right?

Bob45
01-23-2010, 06:33 PM
Too bad about the pains doing benches. I get them with squats in my knees. It does get aggravating when a nice heavy lift bothers you.

Mac
01-23-2010, 08:12 PM
I am lucky, so far, with my knees and other areas. Only have the shoulder problems which seem to have got worse since I stopped doing front presses. I just started doing more stretching and shoulder rotations with a light 5lb bar before and after my workouts.

Mac
01-23-2010, 09:30 PM
Arms :

one arm tricep rope pushdowns
60x30 80x10 90x10 100x8 110x4 70x10

one arm cable curls
50x20 60x10 80x8 50x12

lying db tricep ext
40x12 40x10 40x10

db concentration curls
50x8 50x6 50x6 some 1/2 reps in there at the end

db wrist curls
55x12 45x12 40x12

cable one arm reverse
40x10 40x10

machine arm curls - 1 arm
40x20 40x15 30x20

db french curls
30x15 30x12

bodyhard
01-23-2010, 10:07 PM
Arms :

one arm tricep rope pushdowns
60x30 80x10 90x10 100x8 110x4 70x10

one arm cable curls
50x20 60x10 80x8 50x12

lying db tricep ext
40x12 40x10 40x10

db concentration curls
50x8 50x6 50x6 some 1/2 reps in there at the end

db wrist curls
55x12 45x12 40x12

cable one arm reverse
40x10 40x10

machine arm curls - 1 arm
40x20 40x15 30x20

db french curls
30x15 30x12


dude are you serious no Johnny curls? :)

Mac
01-24-2010, 08:07 AM
WTF is a Johnny curl?

Mac
01-24-2010, 01:44 PM
Deadlifts

135x15 205x10 255x5 275x3 305x3 325x1 205x10

Power Rack Squats - about 75% depth
225x12 315x8 315x5

adductors
110x20 130x20 150x10 170x10 190x10

That was all and my GF was ready to go. I was very tired. Probably should have stayed home, but...

Time to eat.

Bob45
01-24-2010, 01:46 PM
Deadlifts

135x15 205x10 255x5 275x3 305x3 325x1 205x10

Power Rack Squats - about 75% depth
225x12 315x8 315x5

adductors
110x20 130x20 150x10 170x10 190x10

That was all and my GF was ready to go. I was very tired. Probably should have stayed home, but...

Time to eat.

Squats and deads. I would be tired too. Dead tired.

Mac
01-24-2010, 01:49 PM
Dead tired.

LOL - funny guy you are Bob

Wasn't my most productive workout for legs. But I could feel the weakness in my adductors from doing the deads. I use a sumo style and drop hips to parallel and then pull. Hits the legs hard too.

Bob45
01-24-2010, 01:51 PM
LOL - funny guy you are Bob

Wasn't my most productive workout for legs. But I could feel the weakness in my adductors from doing the deads. I use a sumo style and drop hips to parallel and then pull. Hits the legs hard too.

Those sound good. I need some heavy leg exercises to try that hit my knees different than squats. The squats have always bothered my knees.

Mac
01-24-2010, 02:01 PM
Those sound good. I need some heavy leg exercises to try that hit my knees different than squats. The squats have always bothered my knees.

You might want to try the Power Rack. I loathe walking out from the rack with a heavy weight. When I do PRs, I start my squats from the bottom with the weight resting on the pins. I push backwards into the rack and it's much like doing squats in a smith machine for stability.

I like to alternate between PR and ATG squats each week.

bodyhard
01-24-2010, 04:31 PM
WTF is a Johnny curl?


They are curls that I did (still do em) back in the days and the manager jokingly called them Johnny curls cause everyone in the gym started doing them! hence my name is John :D

bodyhard
01-24-2010, 04:32 PM
Deadlifts

135x15 205x10 255x5 275x3 305x3 325x1 205x10



Sorry man but I don't agree with this at all, why would you do a single and then repped it on deads?

Bob45
01-24-2010, 04:56 PM
You might want to try the Power Rack. I loathe walking out from the rack with a heavy weight. When I do PRs, I start my squats from the bottom with the weight resting on the pins. I push backwards into the rack and it's much like doing squats in a smith machine for stability.

I like to alternate between PR and ATG squats each week.

There's another good idea. I'll try them.

Mac
01-24-2010, 05:05 PM
Sorry man but I don't agree with this at all, why would you do a single and then repped it on deads?

Why not? It wasn't a max lift. It's called pyramids. mine just has one very steep side.

Was working on form while those muscles were fatigued.

Mac
01-24-2010, 05:17 PM
I also wanted 3 reps but it didn't feel right so I stopped at 1, went back down to work on form and pulling out of the hole using my glutes, inner thighs.

bodyhard
01-24-2010, 08:22 PM
Why not? It wasn't a max lift. It's called pyramids. mine just has one very steep side.

Was working on form while those muscles were fatigued.


Ohh my bad, I thought your single was a max,

Continue with your regular programming :D

Mac
01-24-2010, 08:35 PM
Ohh my bad, I thought your single was a max,

Continue with your regular programming :D

Well, is sure as shit felt like a max and I wanted 3 good reps out of it. I was a little bit ambitious and I don't want to injure this young stout body of mine.

fatbackgoal
01-24-2010, 09:37 PM
Mac, first time stopping in and just wanted to say good job!

CoCoCat
01-25-2010, 01:09 AM
Just dropping in to check up on you Mac! Sounds like you're doing great! And aren't we supposed to be tired after all the work we do?? lol

Mac
01-25-2010, 05:09 AM
Just dropping in to check up on you Mac! Sounds like you're doing great! And aren't we supposed to be tired after all the work we do?? lol

Thanks for checking up on me!

BTW, I am still tired after a good night sleep. Need coffee ASAP!

bodyhard
01-25-2010, 10:31 AM
Well, is sure as shit felt like a max and I wanted 3 good reps out of it. I was a little bit ambitious and I don't want to injure this young stout body of mine.

lol @ young stout body of mine, love this kind of attitude.

joedemarco
01-25-2010, 12:26 PM
Just checking in to say hi Mac! Looks like your training is going well. Keep up the hard work!

Mac
01-25-2010, 05:15 PM
Thanks Joe... I am sore as shit today, but it's all good!

Mac
01-26-2010, 06:42 PM
Shoulders :

lateral DB raise
30x15 40x10 40x10 45x8 45x8

Rear delt machine
85x12 100x10 115x10 115x10

DB press 65x12 70x10 75x8 40x30

Rear delts - cable
40x15 50x10

Front DB raise
25x10 30x12 35x10

gman
01-26-2010, 06:49 PM
do you alternate your front raises, or do both at once?

Mac
01-26-2010, 06:56 PM
I do them alternate, like 90% of any DB exercise that I do. When I do DB presses, side laterals, rear delts, I do one arm at a time.

I used to get a lot of shit from my friends at the old gym, but then I started to notice them doing the same thing.

gman
01-26-2010, 09:08 PM
I do them at the same time! lol

It all works I think.

blu2xtreme
01-27-2010, 12:38 AM
I do them alternate, like 90% of any DB exercise that I do. When I do DB presses, side laterals, rear delts, I do one arm at a time.

I used to get a lot of shit from my friends at the old gym, but then I started to notice them doing the same thing.


I do them at the same time! lol

It all works I think.

I have to confess Mike that when you have me do front db raises together about 50% of the time I do them alternate for the last sets because I can lift a heavier weight that way - I'm sure form suffers a little.

gman
01-27-2010, 05:29 AM
Not a big deal, it's all relative, Paula!

Mac
01-28-2010, 08:32 PM
Arms :

one arm tricep rope press down
50x30 70x12 90x10 100x10 110x4 70x20

one arm cable curls
40x20 50x20 70x10 90x10 100x6

one arm lying tricep ext
40x10x3

one arm concentration curls
40x15x4

Tricep dips in Life Fitness machine
100x20 110x15 120x10 130x10

Machine curls
30x20x3

Rope tricep ext.
70x12 70x10

I had a great pump and felt strong. Was pressed for time but otherwise had a good workout.

bodyhard
01-28-2010, 10:49 PM
Arms :

one arm tricep rope press down
50x30 70x12 90x10 100x10 110x4 70x20

one arm cable curls
40x20 50x20 70x10 90x10 100x6

one arm lying tricep ext
40x10x3

one arm concentration curls
40x15x4

Tricep dips in Life Fitness machine
100x20 110x15 120x10 130x10

Machine curls
30x20x3

Rope tricep ext.
70x12 70x10

I had a great pump and felt strong. Was pressed for time but otherwise had a good workout.


What the fuck is up with all of this isolation movements??

Just fucking with you dawgs, nice arm routine.

Bob45
01-29-2010, 08:19 AM
Just working one arm? Just kidding too. Most people don't get my jokes.

Mac
01-29-2010, 08:23 AM
Just working one arm? Just kidding too. Most people don't get my jokes.

Yes, just the left. My right arm gets way too much use. :yep:

Mac
01-29-2010, 10:45 AM
Lesson of the day :

When it's 5 below zero, don't start your car and have it warm up with the windshield defrosters on and then brush snow off your car. Cold snow hits the hot glass and CRACK! My girl left before I did and she turned the heat on to high and fifteen minutes later it was hot.

MsGuns
01-29-2010, 09:28 PM
Thx for the welcome back Mac and looking good bro!

Mac
01-30-2010, 11:12 AM
Thanks, I can see why the call you MsGuns.

MsGuns
01-30-2010, 11:27 AM
Thanks, I can see why the call you MsGuns.

Your welcome...
I try and hide them sometimes...lol

Mac
01-30-2010, 11:40 AM
Don't EVER hide them, they look great.

freebirdmac
01-30-2010, 11:48 AM
So does her smile :D

Mac
01-30-2010, 03:14 PM
Deads and legs today. Volume and weight were down because I gots a bad head cold. But that didn't keep me away.

Excuse me now while I go get sick.

freebirdmac
01-30-2010, 03:29 PM
Feel better soon!

How do you do legs with a bad head cold????

Mac
01-30-2010, 03:49 PM
Thanks freebirdie. I feel much better than last night. It's been a long time since I have been sick.

I had to do them much slower because it was hard breathing as the cold is settling into my chest now.

Mac
01-31-2010, 10:11 AM
Feel better today as the cold is slowly leaving my head and my body.

Today was the day to hit abs, calves and forearms. I don't want them to feel neglected. I might be training with my son in Erie, who is getting in shape to join the Air Force. So for now, it's off to PA.

Baldiewonkanobi
02-01-2010, 04:27 PM
Lesson of the day :

When it's 5 below zero, don't start your car and have it warm up with the windshield defrosters on and then brush snow off your car. Cold snow hits the hot glass and CRACK! My girl left before I did and she turned the heat on to high and fifteen minutes later it was hot.

Lesson of the day L.A. style:

Read this post. throw your hands up and learn Spanish......

Baldie

freebirdmac
02-01-2010, 06:59 PM
I just keep my car in the garage :)

Mac
02-01-2010, 08:28 PM
Lesson of the day L.A. style:

Read this post. throw your hands up and learn Spanish......



Can't quite figure this post out. You don't like my English?

Mac
02-01-2010, 08:34 PM
Chest day

cable cross overs
50x20 70x12 90x10 100x10 110x5 70x10 70x10

incline flys - deep
30x15 30x12 30x12

dips - bodyweight
12 - 12 - 10 - 10

unilateral bench - weight each side
45x20 90x10 100x8 110x6 55x10

Short on time today, fast paced, felt strong but lacked endurance from chest cold.

Mac
02-01-2010, 08:36 PM
I just keep my car in the garage :)

I let the GF use the garage. Oh well...

freebirdmac
02-01-2010, 08:41 PM
I let the GF use the garage. Oh well...

You're a gentleman :)

Mac
02-01-2010, 08:46 PM
You're a gentleman :)

Look where it got me too. A $225 repair bill for the windshield.

freebirdmac
02-01-2010, 09:01 PM
Look where it got me too. A $225 repair bill for the windshield.

I thought insurance companies paid for windshields?

Mac
02-01-2010, 09:06 PM
Yes, they do, but I have a $250 deductible.

buckimscl
02-01-2010, 10:36 PM
Checking in Big man!

kimm4
02-02-2010, 01:34 AM
Chest day

cable cross overs
50x20 70x12 90x10 100x10 110x5 70x10 70x10

incline flys - deep
30x15 30x12 30x12

dips - bodyweight
12 - 12 - 10 - 10

unilateral bench - weight each side
45x20 90x10 100x8 110x6 55x10

Short on time today, fast paced, felt strong but lacked endurance from chest cold.


Good work here. :)

Mac
02-03-2010, 02:35 PM
Shoulders

Lateral DB Fly
20x12 25x10 30x10 40x10 50x6

DB Press
65x10 70x8 80x3 40x20

Front DB raise
40x10 40x8 30x10

Rear delt machine
90x10 105x10 120x6

Rear delts on cable
60/6 40x12

Shoulder press
100x20

Ab crunch machine
80x20 90x15

Cable rope crunches
175x10 175x9 175x8


Good workout. Shoulders were pumped and someone asked me ' how did you get those shoulders ? ' and I replied something to the effect you just saw it, cause he was sitting there the entire time watching me.

Bob45
02-03-2010, 03:09 PM
Those 20 reppers must really get you!

Mac
02-03-2010, 03:15 PM
Those 20 reppers must really get you!

Fuck yeah they do. It's what makes the veins pop out!

I just made the 40x20 DB press, I pushed really hard to get that set. I was on fire. Normally, I can get 45-50 reps with a 40lb db when fresh.

The last flushing set, as I call them, I do fast with constant TUT, and don't complete to full extension.

Mac
02-04-2010, 08:32 PM
AM Cardio on bike - 25 mins in two session with some HIIT

Superset Arms :

1 arm tricep rope pushdowns
50x15 90x12 100x5 120x4 PR 110x22 = 2 arms

Cable curls
100x20 130x15 150x10 160x10

1 arm tricep rope extension
70x12 90x8 100x4

Rev Curls
80x12 90x10 100x8

Lying DB Tricep Ext.
40x12 45x6 - died here

Concentration curls
40x15 45x10

Baldiewonkanobi
02-05-2010, 10:05 AM
Your sliced up avitar shots continue to amaze me. Again, what show is it you are gonna win? Sure hope its National level, no less.

Baldie

Mac
02-05-2010, 10:23 AM
Your sliced up avitar shots continue to amaze me. Again, what show is it you are gonna win? Sure hope its National level, no less.

Baldie

Really? That means a lot to me, coming from you! Honestly... thank you.

I want to return to the masters nationals at soldiers and sailors where it all started for me in 1985.

But I need to qualify for that show, right?

gman
02-05-2010, 10:27 AM
I think all a masters has to do is compete in any NPC show. Then you can do nationals.

Am I right Baldie?

Baldiewonkanobi
02-05-2010, 10:29 AM
To compete in the NPC Masters Nationals all you need to qualify is to have done one only NPC show in your past life. The winners from last July are all up on the web and you can get an idea where you line up weight/age wise. Many natural men place very high in the lower weight catergories. I consider this the ultimate place to display your physique.

Baldie

Mac
02-05-2010, 10:38 AM
I was in 4 NPC shows. The first one was in Pittsburgh, it was the Mr. PA. 1985 I came in 9th out of 25. No weight class. What a shocker that was.

It would definitely be in the lightweight class. I always came in under 150 when at my best conditioning. My offseason weight is ~ 160 - 165

I wil be competing against those who are not natural and I haven't decided if I will once again use something to help recovery.

Dave Goodin is the person who inspired me to return to BB lifestyle after seeing what he has done naturally. I said I want to look like that, at least in the body, can't do much about the face and the hair, and the... oh fuck forget it.

gman
02-05-2010, 02:06 PM
the master's class in the younger divisions was pretty tough as I remember,l MT...but you will do very well I believe.

Mac
02-05-2010, 02:15 PM
the master's class in the younger divisions was pretty tough as I remember,l MT...but you will do very well I believe.

Thanks Mike. I need some of that size you have in your legs. I don't think that this year I will be entering the National Masters, that's for sure.

joedemarco
02-05-2010, 02:15 PM
Mac, go on the NPC website. www.npcnewsonline.com (http://www.npcnewsonline.com). They list what you need to do to qualify for all the different national shows. I'm not exactly sure what is required for masters nationals. I thought you had to compete in an NPC show within the past two years but I could be wrong.

You will do very well in the lighter weight classes. There is far less drug use in those classes. I am a lifetime natural and did well there as a lightweight.

gman
02-05-2010, 02:15 PM
Thanks Mike. I need some of that size you have in your legs. I don't think that this year I will be entering the National Masters, that's for sure.

haha, 23.5" thighs! They look big, that's what's important.

Mac
02-05-2010, 02:32 PM
You will do very well in the lighter weight classes. There is far less drug use in those classes. I am a lifetime natural and did well there as a lightweight.

Thanks Joe. No wonder we're lightweights being Natural, eh?

joedemarco
02-05-2010, 02:56 PM
Thanks Joe. No wonder we're lightweights being Natural, eh?

Yep! Don't know anyone juicing who is gonna weigh only 154 lbs...(unless they are 5 feet tall). I'm killing myself eating/training this year to just finally get up into the welterweight class.

Mac
02-05-2010, 03:05 PM
20 minutes of AM cardio on bike two 10 minute sessions - moderate pace - with sprints to 30mph

Back

Deads from knees in Power Rack
135x12 225x8 315x5 365/5 385/3 405/3 315/4

Lat Pulldowns
close grips - 4 sets
lo pulley rows - 2 sets

Chest

Cybex Unilateral Incline chest
5 sets

Cybex Uni Decline chest
5 sets

Cable crossovers
4 sets

Incline DB Fly
2 sets

Lots of higher rep/partial movement pump it up sets on chest.

I can tell I am leaning out again as the separation in my chest and shoulders is much more apparent. Still holding fat in the chest. I can see separations in my quads/tris/bis and a 4 pack.

Mac
02-06-2010, 10:31 AM
I did 90 minutes of shoveling 18+ inches of snow from my very long driveway. This was after doing it last night from 6 inches of very heavy wet snow. Fortunately, this morning's snow was light and fluffy.

I need a snowblower. Well, actually I have one and its in Erie where for once, we didn't get any snow.

freebirdmac
02-06-2010, 10:34 AM
I did 90 minutes of shoveling 18+ inches of snow from my very long driveway. This was after doing it last night from 6 inches of very heavy wet snow. Fortunately, this morning's snow was light and fluffy.

I need a snowblower. Well, actually I have one and its in Erie where for once, we didn't get any snow.

We got a couple of inches of rain :(

Mac
02-06-2010, 10:38 AM
We got a couple of inches of rain :(

I would gladly trade rain for snow. Akron OH is not very good for clearing the roads of snow. I hope to make it to the store for some FOOD!

gman
02-06-2010, 10:39 AM
We got a couple of inches of rain :(

I hate this place right now. Rain instead of snow just makes the kid in me very mad.

Mac
02-06-2010, 10:42 AM
I hate this place right now. Rain instead of snow just makes the kid in me very mad.

The kid in me has had more than his share of snow!

Mac
02-07-2010, 09:10 AM
Where is everyone this morning?

Bob45
02-07-2010, 09:35 AM
We haven't gotten much snow this year. We usually do. You've got some great workouts posted in here. How tall are you?

Mac
02-07-2010, 10:01 AM
5'5" if I stand up straight.

blu2xtreme
02-07-2010, 10:35 AM
Where is everyone this morning?

Good Morning:)

It's been quiet for a Sunday Morning - everyone must be getting ready for the super bowl:dunno:

Mac
02-07-2010, 10:39 AM
I could care less about the super bowl.

gman
02-07-2010, 10:45 AM
We are all busy preparing for the Super Bowl.

who's playing again? lol

Mac
02-07-2010, 10:49 AM
who's playing again? lol

Some overpaid guys wearing helmets.

blu2xtreme
02-07-2010, 10:53 AM
Some overpaid guys wearing helmets.

Some of them have cute butts;)

Actually I like football ...pretty much all sports

Mac
02-07-2010, 10:54 AM
I think it's just the nice asses you like. I don't watch football, at all. I probably will watch part of the game. Just sayin'

blu2xtreme
02-07-2010, 10:58 AM
I think it's just the nice asses you like. I don't watch football, at all. I probably will watch part of the game. Just sayin'

I think your right ...why do you think I am going to Columbus
bber's have great asses;)

gman
02-07-2010, 11:01 AM
I thought you loved us for a cute personalities.

Should have known better :p

Mac
02-07-2010, 11:07 AM
I think your right ...why do you think I am going to Columbus

Ummm, because you like Gman's ass? I mean to support Mike during his competition.

freebirdmac
02-07-2010, 11:23 AM
I love pro football!!

Except this year. I hate Brent Favre and he ruined it for me.

blu2xtreme
02-07-2010, 11:34 AM
Ummm, because you like Gman's ass? I mean to support Mike during his competition.

He does look cute in his blue posing trunks;)

Mac
02-07-2010, 11:40 AM
I love pro football!!

Except this year. I hate Brent Favre and he ruined it for me.

That would do it for me as well.

Mac
02-07-2010, 05:54 PM
Leg Press

155x30 205x10 255x10 295x10 315x10 355x10

Leg Curls - 3 sets
105x10 105x10 105x10

Leg Extensions - 3 sets
155x10 175x10 195x8

Adductors - 5 sets
120x20 150x10 190x10 190x10 190x10

Mac
02-08-2010, 07:58 AM
I don't think there will be any training today, unless I go with my son to Planet Fitness. I have heard some stories about this place, so it will be interesting to check out. I better not drop the 100lb dumbbells, oh wait, they don't have any to drop.

It's back to Erie to check up on the house and get my things in order there and hurry back to OH before the next fucking winter storm comes in. They're calling for another 4-8" on top of the two feet we just got.