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BODYBUILDING MEGA THREAD: ACCOUNTABILITY / TRAINING / DIET / MOTIVATION & HARDCORE GOAL ACHIEVEMENT

Ali said:
What's a session look like for you?
Sets, reps weights etc
Click to expand...
Time under tension, 1 slow set to failure. Pancake recommended this method. I felt DOMS after doing it so I assume it's effective.

Weights are listed on the right
 
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Squilliam said:
Time under tension, 1 slow set to failure. Pancake recommended this method. I felt DOMS after doing it so I assume it's effective.

Weights are listed on the right
Click to expand...
Ah I see.
I'm not too familiar with hit style training.
My recommendation would be to find a decent way to track lean body mass as your results will vary depending on training experience and how quickly you're cutting.
If you're adding reps and weight week after week you know you're on the right track.

I guess a rowing movement and a hip hinge are the big ones that are missing and a bicep curl.
If you can find somewhere to do pull-ups and dips those are great exercises as well as putting weights in a rucksack for pressups - especially if you can put your feet on a chair so as to target the chest in a similar way to an incline bench press.
 
Sat 28th April: Back & KoT

(1) Close Grip Lat Pulldown: 80kg x 13 / 86.6 x 6 / 93.5kg x 2
(2) DB Rows: 70lbs x 10 / 80lbs x 8 / 90lbs x 3 (Grip failed, I had more in the tank)
(3) Cable Seated Rows - Single Arm: 60lb x 15 / 80lb x 8 / 90lb x 2
(4) Hammer Rear Delt Flyes: 27.5kg x 15 / 32kg x 8 / 36kg x 3

Knees Over Toes:
5m Backwards Walk
Tibialis Raises x 25
Single Leg Calf Raise x 15
Hip Flexor Stretch x 1min
Back Extension: BW x 20

ONWARDS

WHAT YOU GOT FOR ME BOYOS?

Nailed breakfast. Will have another good meal later.

KEEP WORKING

-MAC
 
Sun: 29th Sept 2024

Chest & Biceps / Knees Over Toes
-Hammer Strength Press: 15kg a side x 15 / 20kg a side x 10 / 25kg x 8
-Incline DB Press: 45lbs x 15 / 55lbs x 8
-DB Flat Flyes: 15lbs x 30 / 20lbs x 15
-Incline DB Curls: 25lbs x 15 / 30lbs x 10 / 35lbs x 10
-Preacher Curl: 20kg x 10 / 30kg x 5
-Hammer Curls: 17lbs x 10 / 27lbs x 12

Knees Over Toes:
5m Backward Walk (Treadmill)
Tibialis Raise x 25
Single Leg Raise Raise x 15
Patrick Step x 25
Hip Flexor Stretch x 1m

Notes:

Upper body strength, majorly dropped.

Was pushing 2 plates a side in Mexico.

Why did this happen? Lowered kcals, massive hustle in NYC, elevated stress, and the other side of the major pursuit of dreams.

It will come back.

When I am back with my parents for Monk Mode, I will be living totally dedicated to my dreams. Nutrition and recovery will be 10/10, early nights, no Game or dating, just pushing to become a fucking SUCCESS.

-MAC DADDY
 
Finished
09/30/24

Back & Front Lunges 35lbs✅
1st Set 2-4-6, 2-4-6
2nd Set 2-4, 2-4
3rd Set 2, 2

Ring Rows✅
1st Set 2-4-6
2nd Set 2-4
3rd Set 2

KB Swing 35lbs✅
1st Set 10-20-30
2nd Set 10-20
3rd Set 10

Dips
1st Set 2-4-6✅
2nd Set 2-4
3rd Set 2

Pull-ups✅
1st Set 2-4-6
2nd Set 2-4
3rd Set 2

Notes:
- Working myself back into doing S&C for combat sports. And my choice of lifting heavy kettlebells & sandbags & calisthenics lets me grow stronger without taking much from the sports training.

- Using a pyramid style of training rn to build strength endurance. Starting low to high reps and working myself down like the steps off a pyramid.

- This routine will be done Mon, Weds, and Saturday. And wrestling practices will be done Mon-Thurs. BJJ practice done Sat thru Sun.

365 Goals:
- Get up to 185lbs bodyweight under 15% body fat.
- Be able clean & press a 220 pound sandbag.
- Clean/Press & Swing a 100lbs kettlebell.
- Enter 5 bjj competitions no-gi & Gi.
 
10/02/24
Back & Front Lunges 35lbs✅
1st Set 2-4-6, 2-4-6
2nd Set 2-4, 2-4
3rd Set 2, 2

Ring Rows✅
1st Set 2-4-6
2nd Set 2-4
3rd Set 2

KB Swing 35lbs✅
1st Set 10-20-30
2nd Set 10-20
3rd Set 10

Dips ✅
1st Set 2-4-6
2nd Set 2-4
3rd Set 2

Pull-ups✅
1st Set 2-4-6
2nd Set 2-4
3rd Set 2

Did same routine today. Tomorrow wrestling practice 🤼‍♂️
 
Red said:
2.10 GYM at 8 am
Click to expand...
DONE.

1 Pendulum Squats 3-4x6-10 +
2 DB curls 3-4x6-12
3 Dips 3-4x6-8 +
4 Hanging knee raises AMRAPx3
5 Cable rows iron bi 3-4x10-15
6 Rope triceps extension 3-4x10-15 +
7 Cable lateral raises 3-4x10-15

NEXT TRAINING:
3.10 CARDIO - 40 min on rowing machine
 
Keep up the good work lads!

Thurs 3rd October 2024

Legs & KoT Movements
(1) Leg Press: 4 Plates x 15 / 4 plates and a ten x 8 / 5 plates x 5
(2) Kneeling Leg Curl: 70lbs x 10 / 80lbs x 5 / 90lbs x 3
(3) Leg Extension: 130lbs x 15 / 160lbs x 8 / 205lbs x 5
(4) DB RDLs: 50 x 15 / 65 x 8

Some KoT movements.

DONE!

Rest day tomorrow.

Shoulders & Triceps / Back over the the weekend.

Keep working boyos,
-MAC
 
Did a grueling 2 hour & half wrestling practice. My body feels good again. There’s nothing like tossing or getting tossed in the air to clear yourself of worries.

Tomorrow going to a BJJ open mat for hour & half training 🥋👹
 
Monday - 7th Oct 2024

Shoulders & Triceps
(1) DB Shoulder Press: 50lbs x 15 / 55lbs x 8 / 60lbs x F
(2) DB Laterals 25lbs x 13
(3) Cable One Arm Lateral Raise 10 x 15
(4) DB Shrug: 70lbs x 15 / 80lbs x 15
(5) Cable Pushdown: 60 x 15 / 70-something x 5 (Diff machine this week, harder)
(6) BB Lying Tricep Ext: 60 x 15 / 70 x 8
(7) Cable One Arm Pushdown: 17.5 x 15

Notes:

Good session.

Hanging onto what muscle and body composition I can out here.

Def. not twink mode anymore. But carrying more fat than would be ideal....The 9 month bulk, man.....And being in NYC, means all I can do is maintain right now.

Will have more control over my diet when in California, and will put the 5 weeks there to good use, to trim up a bit more, before going back home to the UK.

Where my goal will be to FINALLY reach 12% bf.

-MAC
 
Found an alternative to the fat burner ephedrine, I'll let you guys know how effective it is, it's all natural so it's probably not as effective but my mind remains optimistic.

Best of luck -

MCGOOBINS
 
1 Incline press 4. (2) 4x6-10 +
2 DB pullovers 4x8-12
3 DB preacher curls 3. 5. ? 4x8-10 +
4 Triceps overhead V 1. (21) 4x8-12
5 Seated DB side delts 3-4x10-15 +
6 Lat pulldowns MAG mid (3) 3x8-12

NEXT TRAINING:
9.10 - ZONE 2 CARDIO at 7am
 
Red said:
9.10 - ZONE 2 CARDIO at 7am
Click to expand...
DONE.

When I constructed my lifting + cardio plan I saw a lot of "do zone 2 cardio".
There is a bunch of conflicting information on what it means and how to measure it.


This one by Pete Attia is the easiest to implement & common sense.

NEXT TRAINING:
10.10 GYM at 7 am
 
Thur 10th Oct 2024

Back & KoT
(1) Close Grip Pulldown: 86.6kg x 10 / 90kg x 3 / 100kg x 1
(2) DB Rows: 80lbs x 10 / 90lbs x 8
(3) Cable Seated Row: 70lbs x 15 / 100lbs x 15 / 130lbs x 10
(4) DB Rear Delt Flyes: 15lbs x 15 / 20lbs x 15

KoT
-Tibilias Raise x 25
-Single Leg Calf Raise x 25
-Tib Raise x 25
-Patrick Step x 25
-Hip Flexor Stretch x 60s
-Back Ext x 15
 
Red said:
11.10 GYM at 5 pm
Click to expand...
DONE.

I had a very short time window for training.
But decide to do some "lifting" anyway.

110 reps of pushups
110 reps of hammer curls with bands
60 reps with 150 lbs gripper

It took exactly 8 minutes and 40 seconds to complete.
And people will continue to bitch about not having any time to train.
Yeah. Bunch of bs.

Get some.

NEXT TRAINING:
13.10 GYM at 3 pm
 
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