Mac's 2012: "The Transformation Log"

[macapple]

Hey Mac , nice to see you back bro!
Hey one by one you lot are coming down with illness of some sort I'm wondering when it's my turn lol ,

I'm not sure how it was for anyone else but it has to do with the cycle for sure. AAS reduce the amount of immune globulins in our blood which obviously lowers our immune system. With less antibodies circulating in our bloodstream it leave us vulnerable to different forms of bacteria and infections. Add that to 12-14 hour days I had trying to get a club open and it was only a matter of time my body was going to kick me in the ass!

 

[Colstreamer]

Hey Mac , nice to see you back bro!
Hey one by one you lot are coming down with illness of some sort I'm wondering when it's my turn lol ,

I think we'll be ok D unless the bug somehow makes its way across the pond


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Defeat is the stepping stone to victory.

 

[Colstreamer]

Day 36 - I think.

It's been a while since I've updated....thing got a little crazy and was pretty sick for a few days and wasnt able to keep anything down. My weight dropped to 159.2 (almost 6 lbs) but I've was able to eat yesterday and today. I hit the gym today the first time in about a week. Things didn't seem to change much and did not lose much on the weights which was a big surprise. I'll post the session tomorrow but I'm happy to get back in the game.





Bench Press
Warm Up
12@BW Chest Dips
12@BW Chest Dips
5@135
2@155

5@185
5@185
5@185
4@185
4@185 - Reduced Weight by 10 and added 2 more sets


Dumbbell Inclines
5@70
5@70
5@70
5@70
5@70 - Shouldn't have a problem increasing weight net session

Barbell Shoulder Press
5@75
5@80
5@80
5@80
5@80 - I played this weight a little safe, my shoulder were feeling pretty good and didn't want to chance it

Skull Crushers
5@75
5@75
5@75
5@75
5@75 - Weight felt good last rep was a bit of a struggle

I skipped Abs and Calfs just didn't have the energy to keep it going.

Looks like you've hit the ground running bro. Keep it up. good to see you back!


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Defeat is the stepping stone to victory.

 

[LetsGrow]

I think we'll be ok D unless the bug somehow makes its way across the pond


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

No worries will make sure it makes it's way over to you guys

 

[Colstreamer]

No worries will make sure it makes it's way over to you guys

Bro that'd be like biological warfare! That's not fair! Damn we gotta put up with the welsh and now colds from you guys as well???


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[LetsGrow]

Bro that'd be like biological warfare! That's not fair! Damn we gotta put up with the welsh and now colds from you guys as well???


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

Colds on aas lol we Americans go hardcore lol no point doing anything half assed.

 

[dmk777]

I'm not sure how it was for anyone else but it has to do with the cycle for sure. AAS reduce the amount of immune globulins in our blood which obviously lowers our immune system. With less antibodies circulating in our bloodstream it leave us vulnerable to different forms of bacteria and infections. Add that to 12-14 hour days I had trying to get a club open and it was only a matter of time my body was going to kick me in the ass!

Very interesting I didn't know that but yeah it does make sense. Yeah unfortunately over working has to catch up with you in the end!
Glad your back up and about now Mac!

 

[macapple]

Colds on aas lol we Americans go hardcore lol no point doing anything half assed.

Haha!

 

[macapple]

Looks like you've hit the ground running bro. Keep it up. good to see you back!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

Thanks bud. I can't believe I was able to keep my strength after not eating anything for two days and missing a couple sessions.

 

[zedhed]

Day 36 - I think.

It's been a while since I've updated....thing got a little crazy and was pretty sick for a few days and wasnt able to keep anything down. My weight dropped to 159.2 (almost 6 lbs) but I've was able to eat yesterday and today. I hit the gym today the first time in about a week. Things didn't seem to change much and did not lose much on the weights which was a big surprise. I'll post the session tomorrow but I'm happy to get back in the game.





Bench Press
Warm Up
12@BW Chest Dips
12@BW Chest Dips
5@135
2@155
Nice intelligent WU here bro. Well thought out.

5@185
5@185
5@185
4@185
4@185 - Reduced Weight by 10 and added 2 more sets
Do this same weight next session. Im confident that you will hit your 5x5.


Dumbbell Inclines
5@70
5@70
5@70
5@70
5@70 - Shouldn't have a problem increasing weight net session Cool bro!

Barbell Shoulder Press
5@75
5@80
5@80
5@80
5@80 - I played this weight a little safe, my shoulder were feeling pretty good and didn't want to chance it
Bro thats using your head. Way better safe then injured and sorry. Good for you man.

Skull Crushers
5@75
5@75
5@75
5@75
5@75 - Weight felt good last rep was a bit of a struggle
LOL next session gonna be killa then for you on this bro.


I skipped Abs and Calfs just didn't have the energy to keep it going.

Even skipping abs and calves that was a dam good workout bro.
I cant believe you did this after being off sick.
Nice job bro!

 

[macapple]

Day 39

WorkOut Session

Barbell Inclines
WarmUps
8@95
5@115
2@135

5@175
4@175
3@175 - This was a weight was a huge struggle I was arching my back - form was way off
5@155
5@155 - Much more manageable weight slow reps and squeezed out at the top

Dumbbell Bench Press
5@70
5@70
5@70
5@70
5@70 -

Dumbbell Shoulder Press
5@50
5@50
5@50
4@50 - shoulders were starting to wear out, didnt have it this last rep
5@50

French Press
5@75
5@75
5@75
5@75
5@75 - really struggled with this weight, should of been around 65/70lbs

Seated Calf Raises w/5 second holds
10@90
10@90
10@90

Abs
100 Bicycle Kicks
100 Ball Crunches


Overall workout session was ok. I feel like I am losing some strength these last few days.......


DAY 41

Leg Press Sled
8@300
5@320
2@340

5@400
5@400
5@400 - Look to increase these sets as the weeks go on but 400 seems to be a good weight right now

Dumbbell Curls
5@100
5@100
5@100
5@100
5@100 - Even though I was able to do this same weight I was much harder then in the past. Usually I have done 3 sets of 8 with good control. From the start of the exercise i was having trouble with the weight and I was using my legs to help just the weight up.

Bicep Curls
5@75
5@75
5@75
5@75
5@75 - These felt pretty good, weight was perfect.


I cut this workout short because of time constraints but I pretty disappointed with myself on this one.


I'm looking over my diet for the last 6 weeks and when I started calories were around 2800-3100 range and thing were going great I seem to lean out a little and I had noticeable increase in size around my shoulders, chest and arms. Then I reduced the calories (bad mistake) to around 2200-2400 thinking I would be able to really get rid of some fat. Well I noticed that I did lose fat but I also stopped seeing the increase in size.....it's obvious that the calorie reduction was the cause. My weight also goes from about 171/172 to 165/166. Then I get sick and am laid up for a couple days and couldn't keep anything down so my weight drops again to around 159/160. I lose 10-12lbs just over two weeks. I reduce my calories again thinking, since I am starting to seeing some abs maybe just heep shredding some more fat. Now my calories are around the 2000 mark but I am noticing I'm looking a bit smaller in the mirror, my weight is around 161/162 (which is close to starting weight) and my strength in the gym seems to be struggling. My hopes for this contest and with the cycle I'm on was to be in the 9%-12% BF range and weight around 170ish.

So I guess I'm looking for a little direction on what I should do about my diet - do I jump up my calories to the 2600-2800 range keeping the carbs low and add more protein/nuts or do I continue on my path and just accept I'm not going to hit may goal and plan for anew one?

Any advice/dialog would be helpful!

 

[macapple]

Day 42

Start of Week 6

Bench Press
Warm Up
12@BW - Chest Dips
12@BW Chest Dips
8@135
2@155

5@185
5@185
5@185 - wasn't able to get the bar down fully, was about 3 to 4 inches shy of my chest.

Incline Dumbbell Bench Press
6@70
6@70
6@70 - really took some work

Shoulder Press
8@85
7@85
8@85 - felt good

Skull Crushers
8@75
8@75
8@75 - good weight, felt right

Abs
100 Ball Crunches

 

[dmk777]

Amazing job Mac. Still killing it in here them bro!
Awesome job my friend !

 

[macapple]

Day 45

Quick Log of of my last session.


Deads

Warm Ups
8@135
5@155
2@185

6@225
6@225
6@225

Leg Press

10@450
10@450

Bicep Dumbbell Curls

8@40
8@40
8@40

Lat Pull Downs

8@140
8@140
8@140

Seated Calf Raises w/5 second holds
10@90
10@90
10@90

Abs
100 Ball Crunches

 

[Colstreamer]

Coo 6 sets of deads. Nice going bro I never manage more than 5 sets of them bad boys before my grip starts to seriously falter.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

Your grip faulterd because your a sissy

 

[Colstreamer]

Your grip faulterd because your a sissy

Could be, I have very small hands for my size....

My gf has bigger hands than me!


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

Well at least you will always look big in your own hands!

 

[Colstreamer]

Well at least you will always look big in your own hands!

Yep. I got a small head too. Always had the smallest helmet in the platoon... Even though I was always the biggest bloke!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[LetsGrow]

Yep. I got a small head too. Always had the smallest helmet in the platoon... Even though I was always the biggest bloke!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

Lol well you would look big by default little hands plus little head = body looks bigger by default... Which is cheating hahaha. Look like
Owls avatar.

 

[Colstreamer]

Lol well you would look big by default little hands plus little head = body looks bigger by default... Which is cheating hahaha. Look like
Owls avatar.

Lolololol! Yeah alright OWL's current avatar is a propa FREAK!!!! reminds me of a joke I saw in some muscle mag once, gym full of guys like OWL's avi and one skinny guy with a couple of 5lb dumbells in a t-shirt saying "drug free body" and one of the meatheads is saying "no fuckin shit you're drug free!"


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[LetsGrow]

Lmfao!!! Yeah I love the cartoons that owl got his avatar from, pretty funny! My goal is to be that big

 

[Colstreamer]

Lmfao!!! Yeah I love the cartoons that owl got his avatar from, pretty funny! My goal is to be that big

You wanna look like you got a tiny head?

You wanna look like me..?




--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[LetsGrow]

No I just want to be extremely big that everything and everyone around me looks small.

 

[Colstreamer]

Ah so not quite like me then lol!

Thing is if you were like OWL's avi how would you finish up on the toilet...? I mean the guy's do big it looks as though he couldn't twist round far enough....


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[RADAR]

Ah so not quite like me then lol!

Thing is if you were like OWL's avi how would you finish up on the toilet...? I mean the guy's do big it looks as though he couldn't twist round far enough....


-----------------------------------------\
Thats when a maid or mistress comes in handy

 

[Colstreamer]

Ah so not quite like me then lol!

Thing is if you were like OWL's avi how would you finish up on the toilet...? I mean the guy's do big it looks as though he couldn't twist round far enough....


-----------------------------------------\
Thats when a maid or mistress comes in handy

I take it you've had this problem then?




-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

Ah so not quite like me then lol!

Thing is if you were like OWL's avi how would you finish up on the toilet...? I mean the guy's do big it looks as though he couldn't twist round far enough....


-----------------------------------------\
Thats when a maid or mistress comes in handy

See radar understands

 

[Colstreamer]

See radar understands

Yep! Chances are any "new" problems we encounter he's already written the book on.



Hope I look half as good by the time I'm his age too (if his profile pic is anything to go by)


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[macapple]

Day 56

Started RADAR's crazy workout routine today......

Lat Pull Downs

12@90
10@100
8@110
6@130

Kept things slow and steady but felt pretty good, should be able to start a higher weight next session.

T-Bar Rows

12@70
10@90
8@115
6@135


One Arm Dumbbell Rows

10@60
8@65
6@70
6@75

Should have no problem starting the exercise at a higher weight next session.

Incline Pulley Rows

10@100
8@130
8@150
8@150

Weight was limited to 150 but could of gone much higher. use different equipment next session to add more weight.

Dumbbell Pullovers Across Bench

10@45
8@50
8@50
8@50

I can already tell this program is going to be pretty intense. KTS!

 

[macapple]

Day 57

Worked out arm today. RADAR has 5 areas of the arm broken out into 3 exercises per part. I split the workout into two parts and will do the second part next week. It is very time consuming to do all 15 exercises, not to mention it's killer on the arms!

Overall Mass:
Standing Barbell Curls
8@35
8@35
8@35
8@35
8@35

Preacher Curls
8@65
8@65
8@65
8@65

Seated Dumbbell Curls
8@30
8@30
6@30

Lower Biceps:
Preacher Dumbbell Curls
8@25
8@25
8@25
8@25

Preacher Barbell Curls
8@40
8@40
8@40
8@40

Standing Barbell Curls
8@45
8@45
8@45


Upper Biceps:
Seated Supinated Dumbbell Curls
10@25
10@25
10@25
10@25

Vertical Preacher Curls
10@50
10@50
10@50

Concentration curls - 3 x 12
Skipped this exercise for time restrictions. It took me just over an hour to complete the exercises to this point.

Lying Barbell Extensions
10@65
10@65
10@65

Cable (Rope) Pull Downs
10@80
10@80
10@80

Seated Single Arm Dumbbell Extensions
10@20
10@20
10@20


This program is kicking my arse! Arms are going to be spent tomorrow! I love it! KTS!

 

[Colstreamer]

Bro that is an F load of volume! Good effort on all that! I think it'd kill me!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[gymjunkie09]

Day 57

Worked out arm today. RADAR has 5 areas of the arm broken out into 3 exercises per part. I split the workout into two parts and will do the second part next week. It is very time consuming to do all 15 exercises, not to mention it's killer on the arms!

Overall Mass:
Standing Barbell Curls
8@35
8@35
8@35
8@35
8@35

Preacher Curls
8@65
8@65
8@65
8@65

Seated Dumbbell Curls
8@30
8@30
6@30

Lower Biceps:
Preacher Dumbbell Curls
8@25
8@25
8@25
8@25

Preacher Barbell Curls
8@40
8@40
8@40
8@40

Standing Barbell Curls
8@45
8@45
8@45


Upper Biceps:
Seated Supinated Dumbbell Curls
10@25
10@25
10@25
10@25

Vertical Preacher Curls
10@50
10@50
10@50

Concentration curls - 3 x 12
Skipped this exercise for time restrictions. It took me just over an hour to complete the exercises to this point.

Lying Barbell Extensions
10@65
10@65
10@65

Cable (Rope) Pull Downs
10@80
10@80
10@80

Seated Single Arm Dumbbell Extensions
10@20
10@20
10@20


This program is kicking my arse! Arms are going to be spent tomorrow! I love it! KTS!

holy f'ING overkill on your biceps bro Lmao...20min on your biceps is all you need I'm not sure what you're tryin to accomplish with all thar biceps work lol, if that worked people would be walking around with biceps the size of basketballs lol. 4 excersizes 4 sets will do just fine

 

[Colstreamer]

^^^ tell me about it! That's like 30 sets or something! Just on biceps! I can't do that in one WO!, most I can manage is around 18-20sets and that kicks the living shit outa me!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[macapple]

holy f'ING overkill on your biceps bro Lmao...20min on your biceps is all you need I'm not sure what you're tryin to accomplish with all thar biceps work lol, if that worked people would be walking around with biceps the size of basketballs lol. 4 excersizes 4 sets will do just fine

I agree I thought it was a little excessive as well but RADAR put together the program and suggested it......maybe I'm reading it wrong???Check out post #30

http://www.elitefitness.com/forum/w...rst-week-radars-workout-program-450224-3.html

 

[gymjunkie09]

I agree I thought it was a little excessive as well but RADAR put together the program and suggested it......maybe I'm reading it wrong???Check out post #30

http://www.elitefitness.com/forum/w...rst-week-radars-workout-program-450224-3.html

lol, I don't think this is meant to do all that in one day but more so break down different types of bicep work to focus on weakpoints...so for instance if you want bigger biceps then you will do the overall mass routine, if you want too work on your lower biceps then you will do the lower bicep routine that day and so on and so on......

 

[macapple]

lol, I don't think this is meant to do all that in one day but more so break down different types of bicep work to focus on weakpoints...so for instance if you want bigger biceps then you will do the overall mass routine, if you want too work on your lower biceps then you will do the lower bicep routine that day and so on and so on......

Thats what I thought at first until I read the next 7 pages and he touchs on arms here.....read post # 69

RADAR maybe you can chime in on this one???

I think there was another contest guy I saw doing this routine too.....I'll have to see if I can find the thread.

 

[zedhed]

I know RADAR is a huge fan of MASS volume. I will drop him a pm and let him know there is some confusion in here bro.
Good luck at any rate tho. That forsho is a killa workout.

 

[gymjunkie09]

I know RADAR is a huge fan of MASS volume. I will drop him a pm and let him know there is some confusion in here bro.
Good luck at any rate tho. That forsho is a killa workout.

Yeah I gotta know this lol, I listen to everything radar says so I may just he in the gym pounding on my biceps for an hour this weekend lol

 

[RADAR]

I know this may seem excessive and it is, it is designed to shock the muscles into growing,I picked this up in my early years (late 30's) 12 hr days, doing pulp wooding, so i sat down with an old friend a Mr. Olympia and we put this together.most of the guys i worked with had 18" or better arms, hell even pee wee mann had 20 inchers. and none of these guys went to the gym.


so do the math!


I will add this as i have posted it before ,esp for newbies

You are at your peak in development you don't need anything but a good training program and Diet Those play a major role in how you want to look, Getting stronger doesn't take a whole lot of innate talent or athletic ability. What it does take is tons of dedication and commitment. It's an endless journey with no off-season, so you better learn to trust in the process and hunker down for the long haul because big results won't happen overnight.

I weighed a whopping 122 pounds when I started seriously lifting weights.

Looking at me then, you certainly wouldn't have predicted big things from me in the weight room. I didn't even predict big things from myself. But really, what's the alternative? Not lift and stay weak? No thanks.

Furthermore, you never know what your true limits are until you push yourself beyond your comfort zone and test them.

I started learning more about training and nutrition and getting after it in the gym with everything I had. I've made plenty of mistakes along the way, but they've never been from lack of effort.

I remember a stint early on where I lifted 60 consecutive days in a row. These weren't easy sessions either. I'm talking two-hour ball busters where I left looking like I'd just hopped in the shower with my clothes on.

Was it the smartest thing in the world? Probably not, but at least I was trying. If I had it to do it over, I wouldn't change a thing. I probably sacrificed 1-2 pounds of muscle from overtraining a little bit at the time, but it helped instill a mental toughness and drive in me that has paid far greater dividends.So to sum it up "ROME WASN'T Built IN A DAY"
Use your time developing to build a good foundation it will pay far more than just adding enhancements and 1 year in the gym.



RADAR

 

[gymjunkie09]

I know this may seem excessive and it is, it is designed to shock the muscles into growing,I picked this up in my early years (late 30's) 12 hr days, doing pulp wooding, so i sat down with an old friend a Mr. Olympia and we put this together.most of the guys i worked with had 18" or better arms, hell even pee wee mann had 20 inchers. and none of these guys went to the gym.


so do the math!


I will add this as i have posted it before ,esp for newbies

You are at your peak in development you don't need anything but a good training program and Diet Those play a major role in how you want to look, Getting stronger doesn't take a whole lot of innate talent or athletic ability. What it does take is tons of dedication and commitment. It's an endless journey with no off-season, so you better learn to trust in the process and hunker down for the long haul because big results won't happen overnight.

I weighed a whopping 122 pounds when I started seriously lifting weights.

Looking at me then, you certainly wouldn't have predicted big things from me in the weight room. I didn't even predict big things from myself. But really, what's the alternative? Not lift and stay weak? No thanks.

Furthermore, you never know what your true limits are until you push yourself beyond your comfort zone and test them.

I started learning more about training and nutrition and getting after it in the gym with everything I had. I've made plenty of mistakes along the way, but they've never been from lack of effort.

I remember a stint early on where I lifted 60 consecutive days in a row. These weren't easy sessions either. I'm talking two-hour ball busters where I left looking like I'd just hopped in the shower with my clothes on.

Was it the smartest thing in the world? Probably not, but at least I was trying. If I had it to do it over, I wouldn't change a thing. I probably sacrificed 1-2 pounds of muscle from overtraining a little bit at the time, but it helped instill a mental toughness and drive in me that has paid far greater dividends.So to sum it up "ROME WASN'T Built IN A DAY"
Use your time developing to build a good foundation it will pay far more than just adding enhancements and 1 year in the gym.



RADAR

I stand corrected, thats why I love this place because I learn something every day

 

[dmk777]

As always Radar yet another wealth of info , I love your posts. I like what your saying here I do think that it's all one big trial and error experience.

 

[dmk777]

Btw Mac you must have some super powers going on lol busting the bi's like that is nothing short of incredible !!
Have a great weekend !

 

[ceo]

I agree I thought it was a little excessive as well but RADAR put together the program and suggested it......maybe I'm reading it wrong???Check out post #30

http://www.elitefitness.com/forum/w...rst-week-radars-workout-program-450224-3.html

You have completely switched your routine two times now. You're on your third radically different routine in less than 2 months. You were still progressing on the original routine and should have stayed with it, making only minor tweaks until progression completely stopped, everywhere. Then you should have deloaded for a couple weeks and started over. Only then should you have thought about changing routines. Too many chefs in this kitchen.

 

[gymjunkie09]

You have completely switched your routine two times now. You're on your third radically different routine in less than 2 months. You were still progressing on the original routine and should have stayed with it, making only minor tweaks until progression completely stopped, everywhere. Then you should have deloaded for a couple weeks and started over. Only then should you have thought about changing routines. Too many chefs in this kitchen.

I agree, its takes 2-3 weeks just to dial in a routine....

 

[zedhed]

We all live and learn in the way that best suits each of us. As we get older and more expereinced in life we (hopefully) come to an understanding of what works best for each of us.
But I do feel that in BBing and particularly this competition it would be best to decide on one program and stick with that till the gains stop.

Good luck to you Mac!!

 

[RADAR]

BTW i want to add that when you stop making gains on any part of your body, it's time to cut the program in half or better yet switch to supersets, short and sweet!

But if you feed the hell outta your body it will grow ,pure and simple!

 

[macapple]

You have completely switched your routine two times now. You're on your third radically different routine in less than 2 months. You were still progressing on the original routine and should have stayed with it, making only minor tweaks until progression completely stopped, everywhere. Then you should have deloaded for a couple weeks and started over. Only then should you have thought about changing routines. Too many chefs in this kitchen.

ceo - thanks for working with me on my routine but I've been doing it since August it started getting a little stale not to mention I was starting to get bored with it. After a PM with Radar it made perfect since to switch to a routine that cuts and defines the muscle. I am excited to go to the gym again and my muscles are sore after my workouts - which I love! I think it was a good move to change the routine for me and I'm glad I made the change. Thanks Again.

 

[macapple]

Here is my log for the last two sessions -

Chest and Shoulders

Bench Press

95@20
135@10
175@6
185@2
Rest
185@4
135@6
95@10

Inclined Dumbbell Flys

40@8
40@8
40@8
40@8

This is quite the workout - I did my chest on Saturday and I'm still sore to the touch today!!!

Shoulder Press
45@20
55@16
65@8

Dumbbell Press/ Front Delts Raises - No Break
25@26/15@30
25@20/15@20
25@22/15@18

I had to drink my protein using two hand on the way home - brutal!



Legs

Leg Press Sled
200@25
240@17
280@12
340@8
240@14
200@12

Leg Extensions
50@25
67.5@20
75@17
100@12 - Should be able to up weight next session - it was hard to gauge after previous exercise

Dead Lifts
135@12
155@10
175@10
185@10

Standing Calf Raises
140@50
140@25
140@25

 

[sterolizer]

Any progress pics for us bro?

 

[ceo]

soreness doesn't necessarily = growth. I'd be sore after that much volume too. But whatever works man. As long as you are progressing and making gains, that's what matters.

 

[zedhed]

You must go here and read this.

Is JohnnyRockit still doing this? URGENT ALL CONTESTANTS MUST READ!

 

[macapple]

Might now be able to make Friday' posting might be Sunday......also not going to be able to do a McDonalds Bag. The closes MickyD's is two hours away.\\

Good Luck Everyone!!

 

[zedhed]

Ok man you let me know so all good.
BUT you must have some kind of Junk Fast Food bag in your pic.
Regards bro and best of luck.

 

[sterolizer]

Wow great Job Mac! Lol I like the iPad pic too! Very innovative mc Donald's bag haha!

 

[zedhed]

Dude we need before pics right now!

From your judging panel.

 

[dmk777]

Wow Mac looking good my friend give yourself a pat on the back from me , you should be proud that amazing progress

 

[badboybounce]

Looking tight mac,well done mate an hahaha genius with ipad haha funny as fook

 

[macapple]

Awesome! Thanks guys. I've never done anything like this before, it was such a cool experience. Everyone was fun and cool. Thanks again to the MODS and JR for putting this together!

 

[macapple]

Awesome! Thanks guys. I've never done anything like this before so it was such a cool experience.