Approved Log LOG - Macs Bulk 2023

[Npcclassicphysique champ]

***Weekly Update - Pt2. 04/09/23***
Gym - 28/08 - 03/09
Notes:
- Rest Days - Wednesday & Saturday
- All Weight KG
- Where 1 number listed, this was maintained throughout all sets

PUSH	RPE	REST	WU	WRK		REPS	SET 1	SET 2	SET 3	SET 4
Bench Press	8-9	3-4 min	3-4	1	x	3-5	110.00​	x4
Flat-Back Bench Press	8-9	3-4 min	0	2	x	10	80.00​
Dumbbell Arnold Press	8-9	2-3 min	2	3	x	10	22.50​
A1. Single-Arm Cable Flye	9-10	0 min	1	2	x	15	25.00​
A2. Pec Static Stretch 30s	N/A	0 min	0	2	x	30s
Cross-Body Cable Y-Raise	9-10	1-2 min	1	3	x	12	12.50​
Rope Tri Pressdown	9-10	1-2 min	1	3	x	15	45.00​
N1 Cross-Body Tri Ext	10	1-2 min	0	2	x	12	12.50​
PULL	RPE	REST	WU	WRK		REPS	SET 1	SET 2	SET 3	SET 4
Lat Pulldown (Feeder Sets)	Notes	2-3 min	0	4	x	10	80.00​	100.00​	120.00​	140.00​
Lat Pulldown (Failure Set)	10	2-3 min	0	1	x	10+5	155.00​	105.00​	(failure)
T-Bar Row	8-9	2-3 min	2	3	x	12	55.00​
A1. Cable Lat Pullover	9-10	0 min	1	2	x	12	60.00​	65.00​
A2. Lat Static Stretch 30s	N/A	0 min	0	2	x	30s
Omni-Direction Face Pull	9-10	1-2 min	1	3	x	15	65.00​
EZ-Bar Cable Curl	9-10	1-2 min	1	3	x	8	70.00​
DB Preacher Curl	10	1-2 min	0	2	x	10	15.00​
LEGS	RPE	REST	WU	WRK		REPS	SET 1	SET 2	SET 3	SET 4
Squat	8-9	3-4 min	3-4	1	x	2-4	137.50​	x4
Pause Squat (Back off)	8-9	3-4 min	0	2	x	5	100.00​
Barbell RDL	8-9	2-3 min	2	3	x	10	100.00​
Walking Lunge	8-9	2-3 min	1	2	x	10	17.50​
A1. Nordic Ham Curl	9-10	1-2 min	1	2	x	8	x8
A2. Standing Calf Raise (DB)	9-10	1-2 min	1	2	x	12	15.00​
A3. Cable Crunch	9-10	1-2 min	1	2	x	12	90.00​
UPPER	RPE	REST	WU	WRK		REPS	SET 1	SET 2	SET 3	SET 4
Pull-Up	8-9	2-3 min	2	2	x	8-10	x14	x13
Close-Grip BB Incline Press	8-9	3-4 min	2-3	3	x	8, 5, 12	75.00​	85.00​	65.00​
Cable Row (V-Grip)	8-9	2-3 min	2	3	x	12	160.00​	Final Drop		130.00​
Eccen/Cable Lateral Raise	9-10	1-2 min	1	3	x	5, 15	10.00​
N1 Cross-Body Bicep Curl	9-10	1-2 min	1	3	x	12	27.50​
Diamond Pushup	10	0 min	0	1	x	AMRAP	x27
LOWER	RPE	REST	WU	WRK		REPS	SET 1	SET 2	SET 3	SET 4
Deadlift	8-9	3-5 min	3-4	1	x	5	170.00​	x5
Stiff-Leg Deadlift	8-9	3-4 min	0	2	x	8	90.00​
A1. Bulgarian Split Squat	8-9	2-3 min	2-3	3	x	10	17.50​
A2. Lying Leg Curl	9-10	1-2 min	1	3	x	10	25.00​
B1. Slow-Eccentric Leg Ext	9-10	1-2 min	1	3	x	10	40.00​	45.00​	45.00​
B2. Lying Leg Raise	9-10	1-2 min	1	3	x	20	x20
B3. Hip Abduction	9-10	1-2 min	1	3	x	15	10.00​

Cardio
30 Minutes Medium Intesity Everyday

@macka1221 training is going well but you need to up the cardio to at least 60min imo

Cycle Week 1 - 87kgView attachment 15704

Cycle Week 6 - 95kg
View attachment 15705

@macka1221 strong shoulders and bigger arms. I see your legs made great gains on this cycle.

 

[stevesmi]

good update, looking lean

 

[JasonPriest]

you are making progress but i feel you have a lot of room to still improve

 

[BodyMonster34]

bro nice tight shorts

 

[ceo]

bros strong training day I like your level but need more cardio

 

[ROIDDERS]

I think you can do more cardio saw your pics pretty tight but cardio missing

 

[chesty]

more cardio is the key to getting lean in your situation

 

[Mobster]

What's the thinking with flat back bench press?

 

[Ulter]

mac you are growing every time I see you

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

g2g log mac I'm following this every day

 

[2Thick]

GOAT status for your log if I see your cardio go up

 

[Vadim Fedorov]

mac please more updates for us

 

[MONSTRO]

respected log I'm following and want to see you lean more

 

[macka1221]

***Bloodwork 30/08/23***

Pretty happy on the whole with these results 5 weeks in.

Notes:
- Test & Free test is nearly double my previous max at 600mg/week. YES DOUBLE (Thanks OzPharm)
- Best I've managed Oestradiol so 25mg EOD of Aromasin is working well
- HDL is terrible as expected but my Total Cholestorol I'm happy with, my support supps are working along with the healthy fats, may double my Omega 3's
- Absolutely stoked with Liver & Kidney results, ALT & AST in range on 50mg of Dbol daily (support supps working)
- No issues with blood count, first time running EQ so warry of this

Hormones	Ref Range
Testosterone	10-30	nmol/L	109
Free Testosterone	150 - 700	pmol/L	3724
Sex Hormone Binding Globulin (SHGB)	13 - 71	nmol/L	10
Oestradiol	< 150	pmol/L	63
Luteinizing Hormone (LH)	1 - 10	IU/L	< 1
Follicle-Stimulating Hormone (FSH)	1 - 10	IU/L	< 1

Lipids	Ref Range
Total Cholesterol	(below 4.0)	mmol/L	4
Triglycerides	(below 2.0)	mmol/L	1.1
HDL	(above 1.0)	mmol/L	0.56
LDL	(below 2.5)	mmol/L	2.94
Non-HDL cholesterol	(below 3.3)	mmol/L	3.44
Total/HDL ratio			7.1

Serum Biochemistry	Ref Range
Creatinine	(60-130)	umol/L	107
eGFR	(over 59)	mL/min	78
Bilirubin	(2-20)	umol/L	10
Alk Phos	(30-115)	U/L	65
Gamma-Glutamyl Transferase (GGT)	(0-70)	U/L	21
ALT	(0-45)	U/L	26
AST	(0-41)	U/L	34
Lactate Dehydrogenase (LDH)	(80-250)	U/L	217
Total Protein	(60-82)	g/L	70
Albumin	(35-50)	g/L	50
Globulin	(20-40)	g/L	20
Cholesterol	(3.6-6.7)	mmol/L	4
Triglycerides	(0.3-2.2)	mmol/L	1.1

Full Blood Count	Ref Range
Hemoglobin (Hg)	135 - 180	g/L	150
Red cell count (RCC)	4.2 - 6.0	x10^12/L	5.2
Haematocrit (Hct)	0.38 - 0.52		0.47
Mean Cell Volume (MCV)	80 - 98	fL	90
Mean Cell Haemoglobin (MCH)	27 - 35	pg	29
Platelets	150 - 450	x10^9/L	373
White cell count (WCC)	4.0 - 11.0	x10^9/L	5.9
Neutrophils	2.0 - 7.5	x10^9/L	3.1
Lymphocytes	1.1 - 4.0	x10^9/L	1.9
Monocytes	0.2 - 1.0	x10^9/L	0.6
Eosinophils	0.04 - 0.40	x10^9/L	0.18
Basophils	< 0.21	x10^9/L	0.06

 

[macka1221]

What's the thinking with flat back bench press?

It's part of the program I'm running, work up to a 1 x 5 weight and I'll setup more in a powerlifting setup. Then the traininer reccomends removing as much of the leg drive, I push the next 2 sets to failer. I still keep a slight arch

 

[Quadsweep]

looking lean, keep it going

 

[stevesmi]

bloods like pretty normal

 

[Quadsweep]

you are on pace

 

[JasonPriest]

good job macs