Training Log: Kyle MacDonald
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Printed Date: 3/26/26 at 2:16pm
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Topic: Training Log: Kyle MacDonald
Posted By: Kyle Mac
Subject: Training Log: Kyle MacDonald
Date Posted: 2/27/12 at 1:30pm
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Feb 27, 2012 Been thinking about starting a log for a while now so time to get at it.
Today was the last day of my third week of my first cycle of the 5-3-1 program. Enjoying this program very much, last winter was my first effort at weight training and although I improved my PR's nicely felt I was like a fish out of water.
Spent all summer concentrating on throwing and no time in gym just working on reps. Got a late start this winter to my training thanks to starting new business. Plan on not stopping the weights this year just might switch from 4 days week down to 2 or 3 days a week plus 3 days throwing.
Anyways todays workout:
Back Squats,
135x5
160x5
190x5
225x5 (extra set cause of bad math) (idiot)
235x5
260x3
315x5
340x1 (for fun)
Hang Snatch 135x5x5
First time doing a snatch type exercise and loved it
Leg curls 70x5x10
Leg Extensions 70x5x10
Good mornings 115x5x10
First cycle of 5-3-1 going to skip my deload week and get right into my next cycle.
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Replies:
Posted By: C. Smith
Date Posted: 2/28/12 at 7:10am
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Welcome!.
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Posted By: Kyle Mac
Date Posted: 2/28/12 at 3:59pm
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Tuesday Feb 28, 2012
Overhead press
65x5
80x5
100x5
120x5
130x5
135x11
135x6
Db incline 50x5x10
Db rows 60x5x10
Tri extensions 30x5x10
Db curls 40x5x10
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Posted By: swollenknuck
Date Posted: 2/28/12 at 4:58pm
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Hey Kyle, Welcome to the logs, your numbers are looking good, have you done any throwing yet this year and are you doing any other games before Comox/Victoria? Thanks Ray ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: Kyle Mac
Date Posted: 2/29/12 at 1:28am
| Thanks Ray, no living in the great white north means no throwing yet, and the schools here want me to carry 2 million insurance just to use there gyms. Comox and Vic will be my opening weekend and I am looking very forward to it, I had a great time last year. |
Posted By: Sean
Date Posted: 3/01/12 at 1:06am
| Hey hecker :) Looking good. |
Posted By: Kyle Mac
Date Posted: 3/01/12 at 5:06pm
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March 1, 2012 Dead lifts
135x5
185x5
215x5
265x5
280x5
300x8
345x1
375x1
400x1
415x1 PB
Leg curl 65X5X10
Leg extensions 75x5x10
DB side bends 60x5x10
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Posted By: Sean
Date Posted: 3/02/12 at 12:50am
| Oooh. Look who's on the PR train early. |
Posted By: Kyle Mac
Date Posted: 3/03/12 at 11:48am
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March 3 2012
Bench press
115x5
135x5
155x5
180x5
190x5
205x8
225x3
235x1
240x1 had more but my spotter left to watch Dora the explorer LOL
db bench 60x5x10
Db shrugs 70x5x10
power cleans 135x5x5
whiskey time baby!
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Posted By: Kyle Mac
Date Posted: 3/04/12 at 4:55pm
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March 4, 2012
Back squats
135x5
185x5
225x5
280x5
295x5
315x7
Hang Snatch 135x5x5
Leg curl 70x5x10
Leg extensions 80x5x10
good mornings 135x5x10
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Posted By: Kyle Mac
Date Posted: 3/06/12 at 3:58pm
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March 6, 2012
Overhead press
8x80
6x95
5x115
3x130
3x135
8x145
3x165
Db incline 50x5x10
Db rows 70x5x10
Tri Extensions 30x5x10
Db curls 40x5x10
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Posted By: Sean
Date Posted: 3/07/12 at 10:28am
Posted By: Kyle Mac
Date Posted: 3/08/12 at 4:59pm
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March 8, 2012
Deadlift
135x5
185x5
215x5
280x3
300x3
315x10
Leg curls 70x5x10
Leg extensions 90x5x10
Db side bends 70x5x10
Enjoying 5-3-1 program alot, gives a guy like me with very little knowledge in the gym a lot of focus. Knowing what exercises and weights I need to do each time means I have a great level of anticipation for each workout.
Thanks Sean!
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Posted By: Sean
Date Posted: 3/09/12 at 6:38am
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Even a broken clock is right twice a day, buddy. :)
Looking strong.
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Posted By: Kyle Mac
Date Posted: 3/10/12 at 1:36pm
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March 10,2012
Bench press
115x5
135x5
155x5
190x3
205x3
215x8
215x6
DB bench 50x5x10
DB Shrugs 70x5x10
Tri ext. 30x5x10 need to go heavier way to easy
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Posted By: Sean
Date Posted: 3/11/12 at 3:57am
| You want it easy, dude. Never strain on accessory work. Go up 5# and keep on rolling. |
Posted By: Kyle Mac
Date Posted: 3/11/12 at 5:17pm
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March 11, 2012
Squats
135x5
185x5
225x5
295x3
315x3
335x6
Hang snatch 145x5x5
Leg curls 70x5x12
Leg extensions 10x5x15
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Posted By: Kyle Mac
Date Posted: 3/12/12 at 12:37pm
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Got my hammer boots done today can't wait to get out and use them! but alas its f'n snowing again! |
Posted By: Kyle Mac
Date Posted: 3/13/12 at 6:27pm
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March 13, 2012
Overhead press
80x5
95x5
115x5
120x5
135x3
150x10
170x3 Pr for reps
Db incline 50x5x10
Db rows 80x5x10
Db tri's 40x5x10
Db curls 40x5x10
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Posted By: Kyle Mac
Date Posted: 3/15/12 at 12:15pm
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March 15, 2012
Deadlifts
135x5
185x5
215x5
265x5
300x3
315x10 was supposed to be 335 but I was looking at last week
385x2
435x1
450x0 get mad and do it!
450x1 thats more like it, PR
DB leg curls 70x4x12, 70x20
Db extensions 100x5x15
Db side bends 70x4x10, 90x10
I love mid afternoon workouts!
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Posted By: Sean
Date Posted: 3/15/12 at 1:25pm
| Oooh. Making PR deadlifts on the 2nd attempt is badass. |
Posted By: Kyle Mac
Date Posted: 3/18/12 at 3:26am
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March 17, 2012
Bench Press
115x5
135x5
155x5
185x5
205x3
230x6
245x1
255x1 PR
265x1 PR
270x1 PR wow didn't think I had this
275x0 failing with no spotter is hard on my fat ass belly, like rolling over giant speed bump
Db bench 50x5x10
Db shrugs 80x5x10
Db tris 40x5x10
Super happy with my week so far! Squats today and then de load.
Had hoped to start my throws training outside this week but we've gotten another 30cm of snow in past two days. Getting really fed up with reading about throwing instead of throwing!
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Posted By: Sean
Date Posted: 3/18/12 at 3:44am
| That's some big, big PR action. If you'd gone straight to 275 from the 265, bet it would have gone. |
Posted By: Kyle Mac
Date Posted: 3/18/12 at 5:39pm
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March 18, 2012 Squats 135x5 185x5 225x5 280x5 315x3 350x6 hang snatch 135x5x5 Db leg curls 70x5x12 Db leg extensions 100x5x10 Started this week feling really good but had a real late start tonight and now looking forward to my de load week, just didn't feel real strong tonight.
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Posted By: Kyle Mac
Date Posted: 3/20/12 at 6:02pm
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March 20, 2012 De load week Military Press bar x 10 80x2x5 90x2x5 100x2x5 Db incline 30x5x10 Db rows 40x5x10 Tri ext's 30x5x10 Db curls 30x5x10 |
Posted By: Kyle Mac
Date Posted: 3/22/12 at 6:13pm
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March 22, 2012 De load week Deads 135x5 160x2x5 200x2x5 245x2x5 leg curls 50x5x10 leg extensions 70x5x10 short and sweet today, not enough sleep last night |
Posted By: Kyle Mac
Date Posted: 3/27/12 at 5:24pm
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March 27, 2012 Aftter my de load week turned into no load week thanks to a leaky roof at our restaurant and visiiting friends finaly back in the basement and back to work. Start of 3rd cycle of 531 Over head press 80x5 90x5 100x5 105x5 125x5 140x11 Db incline 50x5x10 Db rows 80x5x10 Db tri extensions 40x5x10 Db curls 40x5x10 Lovimg it! weathers improving should be throwing soon! |
Posted By: Kyle Mac
Date Posted: 3/29/12 at 6:02pm
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March 29, 2012 Eldest Daughters birthday! Happy fourth to my Kenzie girl! Dead lifts 160x5 200x5 240x5 265x5 305x5 345x10 rep PR! Leg curls 80x5x10 Leg extensions 110x5x10 Side bends 70x5x10 Stoked with the 10 reps went in committed for 8 and felt real good, kept going for the extra 2!
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Posted By: Sean
Date Posted: 3/30/12 at 1:46am
| Nice. As some friendly advice, I'm going to suggest putting a hard lock on 8 or 10 reps as a max for AMRAP on deads and maybe even squats. Even if you have a couple in the tank, leave it there. Those are the exercises you can do damage with if you get sloppy. |
Posted By: Kyle Mac
Date Posted: 3/30/12 at 2:30am
| Thanks Sean, you had mentioned to me before about capping out at 10 reps during your own workouts also. Was just not sure of where I would be with reps during this cycle as I had jumped up my training max by quite abit. |
Posted By: Kyle Mac
Date Posted: 3/31/12 at 5:18pm
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March 31, 2012 Bench Press 105x5 125x5 150x5 160x5 185x5 210x11 Db bench 50x5x10 Db shrugs 70x5x10 Db tris 40x5x10 Db curls 40x5x10
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Posted By: Kyle Mac
Date Posted: 4/01/12 at 3:22pm
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April 1 2012 Should pay more attention when planning out workouts decided to use my true max instead of the 90% to calc my weights. But worked out ok I guess. 135x5 210x5 240x5 275x5 315x5 355x8 rep PR Hang Squats 135x5x5 Leg curls 80x5x10 Leg Extensions 110x5x10 Seemed to handle the extra weight without to much trouble so just going to continue on this path. |
Posted By: Kyle Mac
Date Posted: 4/03/12 at 5:09pm
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April 3 2012 Military Press barx10 80x5 90x5 100x5 115x3 130x3 150x10 Db incline 50x5x10 Db rows 80x5x10 Db tri's 40x5x10 Db curls 40x5x10
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Posted By: Kyle Mac
Date Posted: 4/06/12 at 2:17am
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March 5 2012 Dead lift 135x10 185x5 225x5 285x3 325x3 365x10 rep pr Leg curls 80x5x10 Leg extensions 110x5x10 Side bends 70x5x10 |
Posted By: Kyle Mac
Date Posted: 4/07/12 at 6:07pm
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April 7, 2012 Bench Press Bar x10 135x5 160x5 170x3 195x3 225x10 225x8 Db bench 50x5x10 Db shrugs 70x5x10 Db tri's 40x5x10 Db curls 40x5x10 Tried to do a bit of throwing yesteray but got about 5 throws in with light weight and exposed all the ice under the turf just about broke my damn ankle. one more week should do it I hope. |
Posted By: Kyle Mac
Date Posted: 4/09/12 at 9:47am
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April 8 2012 Back squats 135x10 225x5 260x5 295x3 335x3 380x4 I wasn't going to post this work out on here, but after talking to Mr. Langford today got a little better perspective on everything. Went into this workout thinking I would get alot more with that 380, but felt weak right from the get go, and then only getting 4 after getting 8 with 355 last week got pissed right off and didn't even finish my assistance work. Was going to give it another go today but like Sean said they all can't be gems and I will just continue with my schedule on Tuesday.
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Posted By: Kyle Mac
Date Posted: 4/09/12 at 1:38pm
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APril 9, 2012 Well managed to get some throwing in tonight, still pretty wet and soft but slugged through. Did some stone work throught about 15 reps of braemar with 17 stone best of about 33 Did about 20 reps of full open best of around 37 Light weight for about 20 reps best of around 53 heavy weight for about 20 best around 23 Lots of rust to work through and need to have field dry out so I can get up to 100% effort
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Posted By: Kyle Mac
Date Posted: 4/10/12 at 5:36pm
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April 10, 2012 Press bar x10 80 x5 100 x5 125 x5 140 x3 155 x10 Db incline 60x5x10 Db rows 80x5x10 Db tris 40x5x10 Db curls 40x5x10 Had a good night felt strong again looking forward to thursday and Dead day. PS: Go Nucks Go! Playoff time baby!
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Posted By: Sean
Date Posted: 4/11/12 at 12:58am
| Damn, Kyle. I just noticed that you threw a LOT the other day. |
Posted By: Kyle Mac
Date Posted: 4/12/12 at 6:03pm
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April 12, 2012 deadlifts 155x10 205x5 245x5 305x5 345x3 385x7 leg curls 95x5x10 leg extensions 130x5x12 side bends 80x5x10 Also did a litlle throwing last night after work stand throw the open for 5 open stone for about 15 lwfd for about 20
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Posted By: Kyle Mac
Date Posted: 4/15/12 at 5:56pm
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April 14 2012 Bench Press barx10 95x5 135x5 160x5 185x5 210x3 235x8 OHP 105x5x10 DB shrugs 70x5x10 EZ curls 70x5x10 Couple new assistance exercises just to keep it fresh
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Posted By: Kyle Mac
Date Posted: 4/15/12 at 6:00pm
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April 15, 2012 Been thinking about today for the last week! Squats 135x10 225x5 275x5 315x5 355x3 405x5 rep pr hang snatch 135x5x5 leg curls 95x5x10 Leg ext 130x5x12 Alot better then last weeks squat day! very happy with the results!
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Posted By: Kyle Mac
Date Posted: 4/17/12 at 6:33pm
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April 17, 2012 Start of de load week over head press bar x10 70x5 80x5 90x5 100x5 db incline 30x5x12 db rows 50x5x12 db curls 30x5x10 db tri 30x5x10 De load week leaves me confused, I don't know if I should be working for speed during this week or strict form.
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Posted By: Kyle Mac
Date Posted: 4/19/12 at 6:04pm
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April 19, 2012 Dead lifts 135x10 165x5 185x5 225x5 275x5 leg curls 50x5x20 leg extensions 70x5x20 side bends 50x5x15 de load week continues hope the rain stays away and i can get some throws in tomorrow night
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Posted By: Kyle Mac
Date Posted: 4/20/12 at 3:53pm
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April 20, 2012 Got some throws in tonight braemar x8 open stone x10 lwfd x8 wob x6 Felt good tonight my throwing area is finally starting to dry up a bit. My wob was alot better finally making sure I'm driving my head right up.
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Posted By: Kyle Mac
Date Posted: 4/22/12 at 4:10pm
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April 21 2012 Bench press barx10 95x5 110x5 125x5 145x5 OHP 95x5x10 April 22 2012 Squat barx10 155x5 170x5 210x5 255x5 Hang snatch 105x5x5 And the end of the deload week. Looking forward to another great cycle. |
Posted By: Kyle Mac
Date Posted: 4/24/12 at 5:28pm
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April 24 2012 OHP barx10 85x5 105x5 130x5 140x5 150x10 Db incline 60x5x10 Db rows 80x5x10 Db tries 40x5x10 Db curls 40x5x10
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Posted By: Kyle Mac
Date Posted: 4/30/12 at 6:41am
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Well thanks to life missed thursdays workout so did a double on Saturday April 28, 2012
Deadlift
135x10
225x5
275x5
320x5
340x5
360x7 had more but knew this was going to be a full weekend of lifts
Bench
Barx10
135x5
165x5
190x5
200x5
215x10
OHP 105x5x10
Leg Ext 130x5x10
April 29, 2012
Throws:
braemar x6
Open x6
Lwfd x6 felt good revisited the east idaho vids and started my turn way earlier
WOB x3
Squat
Barx10
225x5
275x5
320x5
340x5
360x7 legs were spent by this point of the weekend
Weather looks shaky this week going to have to make sure I throw any afternoon that I can.
Van Isle weekend is fast approaching.
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Posted By: Sean
Date Posted: 4/30/12 at 6:48am
| Yeah, that's coming up way faster that I'm ready for. |
Posted By: Kyle Mac
Date Posted: 5/02/12 at 6:39am
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May 1, 2012
OHP
barx10
85x5
105x5
140x3
150x3
160x10
incline Db bench
60x5x10
throws
Braemar x5
openx5
Lwfdx10
WOBx5
Think the WFD is finally dropping the rust getting closer to my PB
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Posted By: Sean
Date Posted: 5/02/12 at 6:53am
| You still casting straight up or did you settle that up? |
Posted By: Kyle Mac
Date Posted: 5/02/12 at 7:13am
still a work in process  havent taken any video lately, more working on starting my turns earlier, and finding some speed.
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Posted By: Kyle Mac
Date Posted: 5/04/12 at 5:40am
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May 3, 2012
Dead lifts
135x10
225x5
295x5
345x5
355x3
365x8
Leg extensions
95x5x10
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Posted By: Kyle Mac
Date Posted: 5/06/12 at 5:25am
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May 5, 2012
Bench Press
bar x10
135 x10
185 x5
210 x3
215 x3
225 x10
OHP 95 x5x10
DB Shrugs 70 x5x10
Bed time stories for my 4 yr old cut my night short, priorities though!
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Posted By: Kyle Mac
Date Posted: 5/07/12 at 4:23am
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May 6, 2012
Back Squats
135x10
225x5
275x5
340x3
360x3
385x5 left a few in the tank want to throw today
Hang Snatch 135x5x5
leg curls 90x5x10
leg extensions 135x5x10
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Posted By: Kyle Mac
Date Posted: 5/10/12 at 2:54am
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May 8, 2012
OHP
Bar x10
85x5
105x5
140x5
150x3
160x5
175x3
185x2
195x2pr
205x1PR!
Incline DB press 50x5x10
Pendlay rows 135x5x10
DB Tri ext 40x5x10
DB curls 40x5x10
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Posted By: Kyle Mac
Date Posted: 5/10/12 at 5:34pm
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May 10, 2010 Dead lifts 135x10 225x5 275x5 320x5 360x3 405x5 rep pr 430x1 455x1 pr 475x1 pr leg ext 90x5x10 leg curl 140x5x10 9 days to start of season!
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Posted By: Sean
Date Posted: 5/11/12 at 3:29am
| Look at you, big boy. |
Posted By: Kyle Mac
Date Posted: 5/12/12 at 5:38pm
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May 12, 2012 Bench press bar x10 135x5 165x5 190x5 215x3 240x5 260x1 280x1 PR 290x1 PR 300x1 P Mother F'N R OHP 115x5x10 That 300 was a big goal get my 500 dead and I've got the summers big goals done!
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Posted By: Kilt1979
Date Posted: 5/13/12 at 2:58am
| Nice work man!.....Gonna be a tough comp in Comox and Vic this year! |
Posted By: Kyle Mac
Date Posted: 5/24/12 at 3:21am
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May 23, 2012
Well after a week off of the weights, and a very enjoyable weekend on Van isle for Comox and Victoria time to get back at her.
OHP
Bar x10
85 x5
105x5
125x5
145x5
160x10
Incline Db press 50x5x10
Pendlay rows 160x5x10
DB tris 40x5x10
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Posted By: Kyle Mac
Date Posted: 5/30/12 at 12:17am
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Monday May 28, 2012 open stone standing x 10 full glide x 10 Lwfd x10 Light hammer x 10 caber x 5 picks wob x 6
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Posted By: Kyle Mac
Date Posted: 5/30/12 at 12:20am
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Tues May 29, 2012 OHP bar x10 95x5 110x5 125x5 145x5 160x10 incline db press 50x5x10 pendlay rows 160x5x10 body weight squats x 100
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Posted By: Kyle Mac
Date Posted: 6/01/12 at 10:43am
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May 31, 2012
Dead lifts
160x10
225x2x5
295x5
335x5
380x5
Went ouside right afterwards to do some throwing
Braemar x 10 with 23.5 stone
Hwfd x 10
Wob x 5
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Posted By: Kyle Mac
Date Posted: 6/27/12 at 12:12am
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Well been abut but now that the heart of my year is over thanks to work and life time to get back to proper training program Going to Langfords advice and do a modified 531 with two days of lifts and two days of throws So June 26,2012 OHP Barx10 95x5 105x5x2 125x5 145x5 Dead lift 145x10 195x5 225x5 275x5 315x5 355x5 Incline DB press 50x5x10 Leg curls 90x5x10 |
Posted By: bigirish01
Date Posted: 6/27/12 at 10:00am
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Program looks good Kyle! ------------- Jay "Big Daddy" O'Neill |
Posted By: Sean
Date Posted: 6/28/12 at 8:41am
| I like it. |
Posted By: Kyle Mac
Date Posted: 7/02/12 at 1:03pm
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July 1, 2012
Bench
bar x10
135x 5
135x5
180x5
210x5
240x5
Squats
bar x10
135x5
185x5
225x5
250x5
290x5
325x5
OHP 90x5x10
Leg extensions 125x5x10
First squat workout in a while and feeling it today, not enjoying the stairs at work at all
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Posted By: Kyle Mac
Date Posted: 7/04/12 at 9:39am
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JUly 3, 2012
OHP
Bar x10
95x5x2
115x3
130x3
150x8
Push press 150 x5 30 secs after last OHP
Dead's
135x10
225x5x2
285x3
325x3
365x5
Incline DB press 50x12x5
Leg Curls 90x12x5
Mixed in 60 body weight squats during it all
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Posted By: Sean
Date Posted: 7/04/12 at 10:12am
| 5 singles or a set of 5 on the push press? |
Posted By: Kyle Mac
Date Posted: 7/08/12 at 10:50am
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JUly 7, 2012 Well warmed up by mowing my lawn with my pushmower still, about 2 hours and mostly up and down the hill, not alot of fun but got the legs going
Bench press
Bar x 10
135x5
165x5
195x3
225x3
250x5
Squats
Bar x10
135x5
225x5
270x3
315x3
350x5
OHP 95x5x12
Leg extensions 125x5x12
Squats felt very nice, was surprised after the lawn work but felt nice.
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Posted By: swollenknuck
Date Posted: 7/08/12 at 12:34pm
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Hey Kyle, nice work man, numbers are looking good. Sorry to see that we will not see you at the Claw, next year I guess.
------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: Kyle Mac
Date Posted: 7/18/12 at 10:33am
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July 17, 2012
Not been very happy with how sporatic my gym time has been of late but now that we have our nanny moved in and set up hope to have evrything back on schedule
OHP
barx10
95x5
95x5
105x5
125x5
145x10
Dead lifts
145x10
225x5
225x5
275x5
315x5
355x10
incline db bench 50x5x12
leg curls 90x5x12
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Posted By: Kyle Mac
Date Posted: 7/23/12 at 3:27pm
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Missed a couple of posts this week,
July 19, 2012
went out did some throws
22lb braemarx8
16lb open x8
22lb hammer x8
16lb hammer x10
everything was a high average number for my training field and set a new field record with the light
July 21, 2012
Bench
barx10
135x5
155x5
180x5
210x5
240x9
Squats
barx10
135x5
185x5
225x5
250x5
290x5
325x5
OHP 95x5x10
leg extensions 125x5x10
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Posted By: Kyle Mac
Date Posted: 7/25/12 at 11:58am
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July 24, 2012
OHP
Barx10
95x5x2
115x3
125x3
150x10
Dead lifts
135x10
225x5x2
275x3
325x3
365x8
Incline DB press 50x5x12
Leg curls 100x5x12
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Posted By: bigirish01
Date Posted: 7/25/12 at 12:15pm
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Hey Kyle, see ya Saturday! ------------- Jay "Big Daddy" O'Neill |
Posted By: Kyle Mac
Date Posted: 7/25/12 at 12:38pm
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Jay i had to drop out of the claw this year for business reasons. Its a whole big bag of suck! Have to wait to Victoria next year to see you again.Good luck and throw far my friend!
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Posted By: bigirish01
Date Posted: 7/25/12 at 3:41pm
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That Sucks I was lookin forward to throwin with ya! Well hope goes well! Your training is looking great! ------------- Jay "Big Daddy" O'Neill |
Posted By: Sean
Date Posted: 7/25/12 at 4:41pm
I told him he hadn't earned it yet and made him drop out 
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Posted By: Kyle Mac
Date Posted: 8/02/12 at 9:58am
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Aug 1, 2012 OHP
barx10
95x5
95x5
115x5
130x5
150x9
Incline Db press 50x5x15
Db rows 60x5x15
Tri extensions 50x5x15
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Posted By: Kyle Mac
Date Posted: 9/12/12 at 10:11am
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Well the off season training has officialy started, there has been workouts happening sporadicaly during the lst 6 weekes but the logging has not been. This year's off season will be 531 again same as last years with the added concentration of just getting slimmer. Would like to throw at around 275 next year. Better diet and morning sessions on the elepitical and kettle bell all winter!
OHP
Bar x 10
75 x 5
95 x 5
105 x 5
125 x 5
140 x 10
DB Incline
50 x 15 x 3
50 x 12 x 2
DB Rows 80 x 10 x 5
Band Assisted chin ups 22 total within 4 sets
Children's bed time cut me short last night, but was nice to be back!
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Posted By: Kyle Mac
Date Posted: 9/14/12 at 10:49am
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Sept 14/12 Dead lifts 135x10 185x5 225x5 265x5 305x5 345x5 Leg curls 85x5x10 Leg extension 115x5x10 Side bends 60x5x10 each side
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Posted By: Kyle Mac
Date Posted: 9/15/12 at 10:37pm
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Sept 15, 2012 Bench press bar x10 85x10 135x5 160x5 185x5 210x10 OHP 95x5x12 db shrugs 60x5x10 band assisted pull ups 4x5
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Posted By: Kyle Mac
Date Posted: 9/16/12 at 11:37pm
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Sept 16, 2012 Back Squats barx10 135x10 185x5 250x5 290x5 325x5 Good mornings 135x5x10 Leg extensions 115x5x10 Leg curls 70x5x10 7km hike today with a 50lb pack and 600m total elevation change, left me feeling this one! |
Posted By: Kyle Mac
Date Posted: 9/18/12 at 11:32pm
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OHP Bar x 10 75x10 95x5 115x3 130x3 150x10 Db incline 50x5x10 Db shrugs 70x5x10 Tri ext 50x5x10 |
Posted By: Sean
Date Posted: 9/19/12 at 10:52am
| Smells like swole in here. |
Posted By: Kyle Mac
Date Posted: 9/21/12 at 1:02am
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Sept 20, 2012 Deadlifts 135x10 225x10 265x5 300x3 340x3 385x4 leg curls 90x5x10 leg extensions 115x5x10 side bends 90x5x10 |
Posted By: Kyle Mac
Date Posted: 9/22/12 at 10:19pm
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Sept 22, 2012 Bench Press barx10 95x10 135x5 170x3 195x3 225x10 ohp 100x5x10 db rows 90x5x10 tri extensions 50x5x10
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Posted By: Kyle Mac
Date Posted: 9/23/12 at 8:00pm
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Sept 23, 2012 Back Squats barx10 135x10 225x5 285x3 325x3 365x4 Good Mornings 135x5x10 Leg Curls 90x5x10 Leg Extensions 115x5x10
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Posted By: Kyle Mac
Date Posted: 9/26/12 at 11:28am
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Sept 25, 2012
OHP
bar x10
75x10
95x5
120x5
140x3
155x10
Incline Db bench 50x5x12
Db shrugs 70x5x10
Tri ext 50x5x15
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Posted By: Kyle Mac
Date Posted: 9/28/12 at 10:35am
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Sept 27, 2012
Dead lifts
135x10
225x10
265x5
305x5
345x3
385x3
225x10
Leg curls 90x5x10
Leg extensions 115x5x12
Side bends 90x5x10
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Posted By: Kyle Mac
Date Posted: 10/01/12 at 12:49pm
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Sept 29, 2012
Bench
bar x10
95 x10
135 x 5
185 x5
210 x3
235 x9
OHP 100 x5 x10
Cut short today had to take care of the girls
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Posted By: Kyle Mac
Date Posted: 10/01/12 at 12:51pm
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Sept 30, 2012
Back Squats
135 x 10
225 x 10
265 x 5
305 x 5
345 x 3
385 x 4
Good Mornings 135 x5 x10
Leg curls 90 x5 x12
Leg Extensions 115 x5 x15
Big old piece of B-day cake
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Posted By: Kyle Mac
Date Posted: 10/03/12 at 10:46am
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Oct 2, 2012
OHP
bar x 10
95 x 10
115 x 5
135 x 5
145 x 5
155 x 10
DB incline bench 50 x5 x12
DB shrugs 70 x5 x10
Tri extensions 50 x5 x12
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Posted By: Sean
Date Posted: 10/03/12 at 11:31am
| I like your warmup plans. Good volume there. |
Posted By: Kyle Mac
Date Posted: 10/10/12 at 12:28am
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Oct 10, 2012 Well after a 5 days of beautiful Canadian Rockies in Jasper, Great Canadian Whiskey (40 creek) and delicious Canadian Thanksgiving Turducken time to get back at her. OHP bar x 10 95 x 10 115 x 5 135 x 5 145 x 5 155 x 10 DB incline press 50 x 5 x 12 DB shrugs 70 x 5 x 10 Tri extensions 50 x 5 x 15
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Posted By: Kyle Mac
Date Posted: 10/12/12 at 1:57am
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Oct 11, 2012 Dead lifts 135 x 10 225 x 10 275 x 5 305 x 5 325 x 5 345 x 10 felt good! Leg curls 100 x5 x12 Leg extensions 125 x5 x15 Side bends 90 x5 x10 Have felt terrible last couple of days fighting a cold, had just hoped to get in tonight and do the required reps and get out. Turned into the best deadlift day of the off season so far. Looking forward to this weekends squat day now!
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Posted By: Kyle Mac
Date Posted: 10/14/12 at 1:48am
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Oct 13, 2012 Bench bar x 10 135 x 10 175 x 10 195 x 5 210 x 5 220 x 10 OHP 100 x 5 x 12 DB rows 90 x 5 x 10 TRi extensions 50 x 5 x 15 And learned the hard way why these are called skull crushers, idiot, clips his head on his very last rep! LOL!
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Posted By: Kyle Mac
Date Posted: 10/14/12 at 12:17pm
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Oct 14, 2012 Back Squats 135 x 10 225 x 10 275 x 5 305 x 5 325 x 5 345 x 5 Received my new belt in the mail this week so went for a couple of singles 385 x 1 425 x 1 ties PR 455 x 1 Big PR Kinda like my new belt. Have to fly out today for a week of meetings in Whistler so had to cut out my Asst work.
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Posted By: Kilt1979
Date Posted: 10/14/12 at 6:15pm
| Congrats on the big PR man! |