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I don't know what I'm doing but I know what I've done

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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Wednesday 22/1/2014


    Madcow W4D2

    Squats
    50kg x 5
    60kg x 5
    72.5kg x 2 x 5


    OHP
    30kg x 5
    35kg x 5
    42.5kg x 5
    47.5kg x 5 - Glad to see it through even though shoulder isn't 100% - it's getting there though


    Deadlift
    90kg x 5
    105kg x 5
    120kg x 5
    140kg x 5 - PR I guess. Managed 4 reps at the weight once upon a time but they were T&G and I started chasing weight at the expense of form and went backwards. No major struggling with any of the reps either.


    Lateral Raises
    10kg x 3 x 15


    Single Arm DB Rows
    24kg x 15
    28kg x 3 x 15


    The PR attempts are gonna start in earnest next week - gonna have to start eating like I genuinely haven't done before.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    [Friday 24/1/2014

    Madcow W4D3



    Squats
    50kg x 5
    60kg x 5
    72.5kg x 5
    85kg x 5
    100kg x 3
    72.5kg x 8


    Barbell Row
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    82.5kg x 3
    60kg x 8


    Front Squats
    42.5kg x 5
    52.5kg x 5
    62.5kg x 5

    Didn't do enough rolling - yet again - before today, which is probably why my ITB was acting up. Note to self: stop being a flute and warm up properly.


    Bench
    32.5kg x 5
    40kg x 5
    50kg x 5
    57.5kg x 5
    65kg x 3
    55kg x 8

    First time benching in aaaages where my shoulders didn't feel like they were made out of pipe-cleaners.



    Lat Pulldown
    70kg x 12
    80kg x 12
    90kg x 12
    105kg x 12



    Dips
    BW x 5
    +15 x 5
    +20 x 5
    +25 x 5


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Saturday 25/1/2014

    Up way earlier than expected so painting was finished with earlier than expected so decided to go do something to escape the fumes.



    Tabata row
    30s on, 30s off
    Kept pace up at 150+ metres for the 30s



    Hex Bar Shrugs
    95kg x 10
    105kg x 10
    115kg x 10
    125kg x 10



    Close Grip Bench Press
    40kg x 5
    55kg x 5
    62.5kg x 3
    65kg x 3 - i felt strong enough for 5 but elbows were starting to flare a bit so said i'd stop there. Happy enough since I'd never gone over 60 before.



    KB Swings
    45s on, 45s with 24kg KB
    Alternating hands so each hand had 4 rounds.
    Worked out at 26 swings per 45s


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Monday 27/1/2014

    Madcow W5D1


    Squats
    50kg x 5
    62.5kg x 5
    75kg x 5
    87.5kg x 5
    100kg x 5



    Barbell Row
    42.5kg x 5
    52.5kg x 5
    62.5kg x 5
    72.5kg x 5
    82.5kg x 5



    Bench
    32.5kg x 5
    40kg x 5
    50kg x 5
    57.5kg x 5
    65kg x 5



    DB Incline Bench Rows
    30kg x 4 x 15

    Supersetted with DB Incline Bench Press
    17.5kg x 10
    20kg x 8
    22.5kg x 8
    25kg x 10




    Incline Leg Press
    150kg x 10
    200kg x 10
    250kg x 10
    300kg x 10


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Wednesday 29/1/2014


    Madcow W5D2

    Squats
    50kg x 5
    62.5kg x 5
    75kg x 2 x 5


    OHP
    32.5kg x 5
    37.5kg x 5
    45kg x 5
    50kg x 4 - Thought i'd be more annoyed by not getting the 5 but my best til now was 2 reps at 50. Must've spent a long time lying on my left hand side last night and my left shoulder was in bits as a result. Thankfully a visit to the physio is finally booked.


    Deadlift
    90kg x 5
    110kg x 5
    125kg x 5
    142.5kg x 5 - rushed this set a little and let form get sloppy but it wasn't actually that bad. It's just been something i've really worked on that any slippage is annoying. Reps felt nice though.


    Arnie Presses
    12.5kg x 4 x 12


    Pull Ups
    BW x 8, 8, 8, 6.


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  • Registered Users Posts: 12,154 ✭✭✭✭Sangre


    Solid workout!


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Sangre wrote: »
    Solid workout!

    Thanks! Had intended doing some jump squats and/or curls as well but I ran out of time so it kinda felt like I didn't push myself hard enough.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Friday 31/1/2014

    Madcow W5D3



    Squats
    50kg x 5
    60kg x 5
    72.5kg x 5
    85kg x 5
    100kg x 3
    72.5kg x 8


    Squats
    50kg x 5
    62.5kg x 5
    75kg x 5
    87.5kg x 5
    102.5kg x 3
    75kg x 8


    Supersetted with EZ Bar Curls
    30kg x 5 x 12



    RDLs
    60kg x 15
    80kg x 15
    100kg x 10



    Barbell Rows
    42.5kg x 5
    52.5kg x 5
    62.5kg x 5
    72.5kg x 5
    85kg x 3
    62.5kg x 8



    Bench
    32.5kg x 5
    40kg x 5
    50kg x 5
    57.5kg x 5
    67.5kg x 3
    57.5kg x 8



    Jump Squats
    40kg x 4 x 10


    Supersetted with Side Bends
    40kg x 4 x 20


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Saturday 1/2/2014



    Run
    3.93km in 15:48

    That was the point at which the treadmill just stopped for no apparent reason.



    CGBP
    30kg x 10
    40kg x 5
    55kg x 5
    65kg x 5 - was well happy with that.Kept form solid, elbows in tight.
    60kg x 8



    Plated Rows
    70kg x 20
    100kg x 3 x 12
    120kg x 6



    Dips
    BW x 10
    +15 x 5
    +20 x 5
    +25 x 5
    +30 x 5



    Decline Sit Ups
    BW x 20
    +5 x 20
    +10 x 20


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Monday 3/2/2014

    Madcow W6D1


    Raw was ridiculously busy. Ne'er a rack to be had. 5 mins of farting about and a squat rack was mine.


    Squats
    52.5kg x 5
    65kg x 5
    77.5kg x 5
    90kg x 5
    102.5kg x 5 - pretty happy that I did that without feeling like I was at risk of not making a rep.



    Barbell Row
    42.5kg x 5
    52.5kg x 5
    65kg x 5
    75kg x 5
    85kg x 5



    Bench
    35kg x 5
    42.5kg x 5
    50kg x 5
    60kg x 5
    67.5kg x 5


    Not a single free bench...the best laid plans and all that.



    Barbell Incline Bench
    40kg x 10
    50kg x 2 x 8
    50kg x 12

    The incline on the bench was a little higher than I'd like and I felt a twinge in my shoulder. Hoping it doesn't derail the rest of the week.


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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Thursday 6/2/2014


    Madcow W6D2


    Busy as hell in Raw again. No rack so got my curl on.



    EZ Bar Curls
    35kg x 4 x 10



    Squats
    52.5kg x 5
    65kg x 5
    77.5kg x 2 x 5


    OHP
    32.5kg x 5
    37.5kg x 5
    45kg x 5
    50kg x 5 - the last rep was a proper battle royal. Felt like 15s where nothing was going anywhere but locked it out.


    Deadlift
    90kg x 5
    110kg x 5
    130kg x 5
    147.5kg x 5 - first rep flew up like a rat up a drainripe. Caught me by surprise. 5 reps all went nicely. 160 is the current 1RM from end of November or so. That's gonna be taken down soon. For reps.



    Hex Bar Shrugs
    105kg x 10
    115kg x 10
    125kg x 10
    130kg x 10



    Side Bends
    45kg x 4 x 20



    Haven't felt so good after a workout in a good while.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Friday 7/2/2014

    Madcow W6D3



    Squats
    55kg x 5
    65kg x 5
    77.5kg x 5
    90kg x 5 - didn't fill me with confidence for last set. Had to good morning the last couple up
    105kg x 3 - turned out with proper form they weren't a struggle. First triple at that weight.
    80kg x 8



    Barbell Rows
    45kg x 5
    55kg x 5
    65kg x 5
    75kg x 5
    87.5kg x 3
    65kg x 8



    Bench
    35kg x 5
    42.5kg x 5
    50kg x 5
    60kg x 5
    70kg x 3 - was my 1RM until a couple of hours ago. Couple more in the tank, easily.
    60kg x 8



    skullcrushers
    30kg x 4 x 15


    Pull Ups
    BW x 5 x 5


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Saturday 8/2/2014



    Run
    4km in 15:47



    OHP
    30kg x 10
    40kg x 4 x 7 -



    DC Incline Bench Press
    20kg x 8
    25kg x 2 x 8 - realised it was retarded to be pressing again today...during the last set. Mong.



    YLTWI
    3 rounds with 5kg DBs
    10 reps per exercise


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Monday 10/2/2014

    Madcow W7D1


    Squats
    50kg x 5
    65kg x 5
    80kg x 5
    90kg x 5
    105kg x 5

    First time I've squatted where I felt missing a rep was possible. I rushed into the squats without a proper warm up and didn't get my focus on. And paid the price. I made the reps but lesson learned.



    Barbell Row
    45kg x 5
    55kg x 5
    65kg x 5
    75kg x 5
    87.5kg x 5



    Bench
    35kg x 5
    42.5kg x 5
    50kg x 5
    60kg x 5
    70kg x 5 - found my focus and nailed all 5. Reps PR but I expected to so satisfied.



    Close Grip Plate-loaded Rows
    50kg x 20
    100kg x 2 x 15
    110kg x 12



    Cable tricep extensions
    Pin 7 x 3 x 15


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Wednesday 12/2/2014


    Madcow W7D2


    Didn't feel brilliant going in but reckoned I'd be fine...


    Squats
    55kg x 5
    67.5kg x 5
    80kg x 2 x 5



    OHP
    32.5kg x 5
    37.5kg x 5
    42.5kg x 5
    50kg x 3 - abysmal. Didn't even fight for the 4th rep. Just had nothing. Píssed off.


    Deadlift
    70kg x 5
    90kg x 5
    110kg x 5
    130kg x 5
    150kg x 5 - didn't feel confident after the OHP nonsense but got through the reps anyway. Have only lifted heavier 3 times and each of those was a single so happy enough. Probably should have called it a day but felt the need to make up for the embarrassing effort at the OHP...


    Incline DB Press
    17.5kg x 10
    25kg x 3 x 8


    Supersetted with Incline DB Rows
    30kg x 4 x 12



    Lat Pulldown
    80kg x 15
    90kg x 2 x 12
    105kg x 10

    Had intended another set at 105 but had nothing left. Should have just called it a day after the deadlift and chalked it down to experience. Lesson learned I guess.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Friday 14/2/2014

    Madcow W7D3



    Squats
    55kg x 5
    65kg x 5
    80kg x 5
    92.5kg x 5
    107.5kg x 3 - felt better than I expected
    80kg x 8



    Barbell Rows
    45kg x 5
    55kg x 5
    65kg x 5
    75kg x 5
    90kg x 3
    65kg x 8



    Bench
    35kg x 5
    45kg x 5
    55kg x 5
    62.5kg x 5
    72.5kg x 3 - I didn't think I'd be up to this set. Shoulder was acting up in warm up. But I stuck at it. Spotter was like a cat on a hot tin roof and I had to tell him on 2nd and 3rd rep I was fine. The benefit of having a spotter who can read you...
    55kg x 8



    Glute machine (one leg at a time)
    70kg x 12
    80kg x 12
    90kg x 12



    DB Incline Bench
    20kg x 10
    27.5kg x 2 x 6
    27.5kg x 5



    Pull Ups
    BW x 5 x 5


    Went in with my focus back. The last two days I went in and went through the motions and almost paid the price for it on the top sets. Spent half an hour last night just concentrating on form and running through the cues, especially with the squat. Seemed to do the job.

    PR on bench. Have never benched the weight before, let alone for a triple. Have squatted 107.5 before but only for a single.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Saturday 15/2/2014 [/u]



    Tabata row
    30s on, 30s off
    Kept pace up at 150+ metres for the 30s



    Close Grip Bench Press
    40kg x 5
    55kg x 5
    67.5kg x 5 - all reps were paused. Felt good. Except for the last rep, which I thought might result in the bar becoming acquainted with my face but I won that round.



    Front raises (with fixed bar)
    15kg x 4 x 15


    Supersetted with Side Bends
    45kg x 4 x 20



    YLTWI
    5kg dumbbells
    3 rounds
    10 reps for each exercise


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    16/2/2014


    Wasn't sure if I'd go in so had no plan...


    Squats
    75kg (BW) x 10 x 10


    Bench
    60kg x 10 x 5


    Done in about 45 mins.

    Goosed.


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    10 x 10 Squats on a Sunday tut tut tut Jesus will be pissed


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    JJayoo wrote: »
    10 x 10 Squats on a Sunday tut tut tut Jesus will be pissed

    It only ended up being 10 x 10 because I was saying a decade of the rosary at the same time...


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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Monday 17/2/2014


    Sidelining Madcow for this week 'cause pretty sure I won't make the gym on Friday and definitely won't on Thursday.



    Barbell Rows
    65kg x 4 x 12


    Supersetted with EZ bar curls
    30kg x 4 x 12



    Plate-loaded rows (underhand grip)
    80kg x 12
    90kg x 3 x 12
    105kg x 10



    Lat Pulldown
    80kg x 15
    100kg x 3 x 11



    Decline Sit Ups
    +5kg x 2 x 20
    +10kg x 2 x 20


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Wednesday 19/2/2014




    Run
    4km in 15:35

    Pretty happy with that. Had adductor doms the last 2 days so thought a handy loosener was on the cards. Felt better once I started though.



    Planks
    5 rounds of 30s on, 30s off with 20kg on my back.



    Side Bends
    28kg KB x 8 x 25 (4 rounds each side)



    Pull Ups
    BW x 5 x 5

    Really worked on my form with these. Felt good and solid.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Friday 21/2/2014



    Decided to ease the legs back into it...


    Front Squats
    Bar x 10
    30kg x 5
    40kg x 5
    50 x 5
    60kg x 5
    65kg x 5
    67.5kg x 3 x 3



    RDLs
    60kg x 15
    80kg x 15
    100kg x 10



    Seated Calf Raise
    40kg x 12
    70kg x 10
    80kg x 10
    90kg x 10
    70kg x 15



    Step Ups
    22.5kg DBs each hand
    3 rounds of 10 on each leg



    Hamstring Curls
    50kg x 12
    60kg x 12
    70kg x 12
    80kg x 12



    Jump Squats
    45kg x 3 x 10


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Saturday 22/2/2014




    Tabata Row
    30s on, 30s
    10 rounds
    Kept 30s average above 150m



    CGBP
    35kg x 10
    45kg x 5
    55kg x 5
    62.5kg x 5
    70kg x 2 - not entirely sure if spotter assisted on last rep so not counting it. It was there though.
    60kg x 3 x 5

    All reps paused.



    Serratus Shrugs
    BW x 12
    +5kg x 2 x 12
    +7.5kg x 12



    Russian Twists
    20kg x 4 x 20



    Preacher Curls
    27.5kg x 7 x 10


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Monday 24/2/2014

    Madcow W8D1


    Despite taking it easy the last week, I felt knackered heading in. WTF? If it's down to the late nights over the weekend bingeing on Sons Of Anarchy, I'm ok with that. If it's not, time will tell.


    Squats
    55kg x 5
    67.5kg x 5
    80kg x 5
    95kg x 5
    107.5kg x 4 - the 4th rep took it out me me cos I lost my shape and used all my effort getting back up. I shouldn't really be píssed off with 4 reps at that...but I am.



    Barbell Row
    45kg x 5
    57.5kg x 5
    67.5kg x 5
    80kg x 5
    90kg x 5



    Bench
    35kg x 5
    45kg x 5
    55kg x 5
    62.5kg x 5
    72.5kg x 3 - first three reps were me, the 4th was half me and the 5th was me spotting the spotter...


    Incline Leg Press
    150kg x 10
    200kg x 10
    260kg x 10
    310kg x 10



    Pull Ups
    BW x 5 x 6



    Incline Barbell Bench
    40kg x 10
    50kg x 2 x 8 - had intended another set but it was just a night nothing was happening so I left rather than prolong the misery.

    Still, with a 1RM of 112.5 for squat, I can't be too disappointed with 107.5 for 4. Heaviest benching yet but didn't make the 5 and I should have. I'll keep the weights the same on those for Friday and re-run this week again next week. Unless Friday feels a lot better than today.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Wednesday 26/2/2014


    Madcow W8D2


    Didn't feel brilliant going in but assumed I'd snap out of it when I got in.


    Squats
    55kg x 5
    67.5kg x 5
    80kg x 2 x 5



    OHP
    30kg x 5
    35kg x 5
    42.5kg x 5
    52.5kg x 1 - it went up I suppose. Didn't really think it would, to be honest. 50kg x 1 - not enough rest. Part of me wanted to go at 45kg for AMRAP but a bigger part of me just wanted to go.



    Deadlift
    60kg x 5
    90kg x 5
    110kg x 5
    130kg x 5
    155kg x 4 - didn't get the bar in close to me on the 3rd rep and took more out of me than it should. The Battle of Fourth Rep was won by me but it signalled the end of the set. Not as disappointed as I was missing the 5th rep of squats on Monday. I suppose my 1RM before I started Madcow was 160 so that should go.



    Incline DB Press
    20kg x 10
    25kg x 2 x 8
    25kg x 9



    Supersetted with Single Arm DB Rows
    30kg x 4 x 15



    Still undecided whether I should have gone in. It wasn't a disaster but it could have been better. Hopefully I'll be feeling a lot better on Friday.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Friday 28/2/2014


    Shoulder still hasn't settled down so I'm going to give pressing a miss for a bit.

    There were 4 people in the gym when I went in. That'd be great if each one of them didn't occupy a rack. Pull ups to start it is...



    Pull Ups
    BW x 5 x 7



    Squats
    5 minutes, AMRAP @ 75kg (BW)

    41 - didn't know what to expect. 30 was the target. 40 would've made me happy. Strangely, i felt invigorated after that.



    Barbell Row
    50kg x 5
    60kg x 5
    70kg x 5
    80kg x 5
    92.5kg x 3 - there were two more but they were ropey so I'm calling it 3.
    70kg x 8


    Supersetted with EZ Bar Curls
    35kg x 5 x 9



    RDLs
    60kg x 12
    80kg x 12
    100kg x 2 x 8



    Side Bends
    40kg x 4 x 20 (2 rounds each side



    That felt bloody great.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Monday 3/3/2014

    Madcow W8D1 - Take 2


    It's fair to say I wasn't hugely confident that I'd hit my marks today after last Monday's efforts...


    Squats
    55kg x 5
    67.5kg x 5
    80kg x 5
    92.5kg x 5
    107.5kg x 5 - Up yours Gravity! You had your night last night but today, victory is mine. For now... No problem hitting those..



    Barbell Row
    50kg x 5
    60kg x 5
    70kg x 5
    80kg x 5
    92.5kg x 5



    Bench
    37.5kg x 5
    45kg x 5
    55kg x 5
    62.5kg x 5
    72.5kg x 4 - just couldn't lock out the last rep.


    Side Bends
    47.5kg x 4 x 20



    Tricep Pushdowns
    70 x 15
    90 x 15
    100 x 2 x 15



    Db Bicep Curls
    15kg x 2 x 10 - bit of a token effort thrown in at the end



    All in all, pretty happy with that session. Token rep pr on bench. Found the squats fine and shoulders felt like they were actually on the mend.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Wednesday 5/3/2014


    Madcow W8D2



    Squats
    55kg x 5
    67.5kg x 5
    80kg x 2 x 5



    OHP
    32.5kg x 5
    40kg x 5
    45kg x 5
    52.5kg x 1 - shoulder feeling ok but nothing in the tank for another rep..
    42.5 x 10



    Deadlift
    70kg x 5
    90kg x 5
    110kg x 5
    130kg x 5
    155kg x 5 - disappointed with that. Didn't focus and as a consequence, 2 of the 5 reps were shítty. Should have sailed through but didn't. Still, will cop myself on for 157.5 next week..



    Incline DB Press
    20kg x 10
    28kg x 3 x 6


    Supersetted with EZ Bar Curls
    35kg x 4 x 10



    Probably half a kilo lighter this week - it's been a busy one - so it probably makes sense I didn't build on the OHP from last week. Still, shoulder felt ok again today and I'm looking at a big slab of sirloin now so Saul Goodman.


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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Friday 7/3/2014

    Madcow W8D3



    Squats
    55kg x 5
    67.5kg x 5
    80kg x 5
    92.5kg x 5
    107.5kg x 1 - wtf? Second rep wasn't happening. Legs didn't even fight it. But I'd nailed it fine recently so just put it down to 'one of those days'.
    110 x 1 - mate had it on the bar but despite not intending to squat again, I said I'd try a single. Was handier than the 107.5kg. Rescued a potentially annoying session.
    80kg x 8



    Barbell Rows
    50kg x 5
    60kg x 5
    70kg x 5
    80kg x 5
    92.5kg x 3
    75kg x 8



    Bench
    40kg x 5
    45kg x 5
    55kg x 5
    62.5kg x 5
    72.5kg x 3.
    60kg x 8



    Dips
    BW x 10
    +20kg x 3 x 7



    Decline Sit Ups
    +5kg x 20
    +10kg x 3 x 20



    Pull Ups
    BW x 9, 7, 7, 5.


    Session was meh. Top weights weren't any higher than Monday according to the program. Suited me today. The last three days have been poor for eating which may be why I lacked a little je ne sais quoi. Actually, I do sais quoi...strength.

    In hindsight, it's a marvellous equaliser. You go a couple of sessions where there's a nice upward curve. Then BANG! You have a relatively poor session. But it makes you want to go back and hit the next session hard. Which I love.


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