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

Alf Veedersane · 09-12-2013 8:53am

Saturday 7/12/2012

Bench
Warm up
60kg x 5
60kg x 3 x 7

Pull Ups (proper grip)
BW x 8, 8, 7, 6

Barbell Rows
40kg x 15
60kg x 12
75kg x 4 x 8

DB Incline Press
15kg x 15
20kg x 12
25kg x 7, 5, 6
15kg to failure

Plated-loaded Lat Pulldown
60kg x 15
80kg x 3 x 15

Chest Flyes
Pin 6 x 3 x 20

Plank
3 sets of 30s with 30s rest between with 25kg on my back - very tough.

Wasn't feeling the love from my chest today so that part of today was a bit pants but c'est la vie.

Alf Veedersane · 09-12-2013 1:03pm

Sunday 8/12/13

Hadn't intended going in but I was bored at home and it seemed like a better idea than kicking back on my recliner (it wasn't).

So in I went and tried a few deadlifts that were pretty rubbish - my hamstrings weren't having it because they were sore after Friday.

So I left it and just fannied about for a while doing some light squats and stuff.

Alf Veedersane · 10-12-2013 9:36am

Monday 9/12/2013

Took shoulders and triceps and had 3 exercises working each using high weight/low reps, moderate weight/moderate reps, low weight high reps and rest between the sets timed accordingly.

OHP
Warm up sets
45kg x 4 x 5

Superset: Skullcrushers & Lateral Raises

Skullcrushers (Incline)
35kg x 3 x 10

Lateral Raises
7.5kgs x 3 x 15

Dips
BW x 10
+15kg x 7, 6, 6

Would normally be expecting more but jesus the triceps started to tire fast.

Arnie Presses
12.5kgs x 3 x 10

Cable Tricep Extensions
50kg x 15
60kg x 2 x 15
70kg x 2 x 15

Good workout. It takes a bit of playing around with weights to see what weight will get you the number of reps and sets you're looking for

RidleyRider · 10-12-2013 12:00pm

Dips first, they're more important:)

Alf Veedersane · 10-12-2013 12:23pm

RidleyRider wrote: »

Dips first, they're more important:)

Ideally, that's how it would have gone down but power racks anmd squat racks can be hard to come by in the evening so when I saw onefree, I pounced. Still, I'd been looking at hitting about 8 reps for 3 sets and 15kgs on the belt is where I'm at for that so what I did get is fine considering I'd done OHPs and skullz before I got to dips

Alf Veedersane · 13-12-2013 5:17pm

Thursday 12/12/2013

Squats
40kg x 5
60 kg x 5
90kg x 2
105kg x 2
105kg x 1
95kg x 5
100kg x 3

RDLs
70kg x 12
90kg x 12
110kg 10
130kg x 3 - form was starting to give so I stopped after 3

Front Squat
40kg x 5
50kg x 5
60kg x 3
70kg x 3 x 3 - didn't think it was wise to just keep testing, even though I'm relatively new to it. Found those hard enough even with a 1RM of 75kg.

Good Mornings
45kg x 3 x 12

Walking Lunges
40kg easy bar on my back
3 sets of 20

Seated Calf Raises
50kg x 15
75kg x 15
100kg x 10

Alf Veedersane · 13-12-2013 5:22pm

Friday 13/12/2013

Superset: Pull-Ups & BB Bench Press

Pull Ups
BW x 9, 8, 8, 8

Bench Press
65kg x 5 x 5 - Kind of a PR. 1RM of 70 and managed 5x5 at 65. Happy enough with that.

Barbell Row
60kg x 12
77.5kg x 5 x 6

DB Incline Bench
17.5kg x 12
22.5kg x 10
25kg x 3 x 7

Single Arm DB Rows
30kg x 15
35kg x 12
40kg x 10
30kg x 15

Incline DB Flyes
10kg x 3 x 15

Plated Lat Pulldown
60kg x 15
85kg x 3 x 15

Machine Chest Press
Three sets to failure

Alf Veedersane · 14-12-2013 4:18pm

OHP
47.5kg x 3 x 5
47.5kg x 4 - was supposed to be 4 x 5 but failed on last rep.

Arnie Press
12.5kg x 4 x 11

Lateral Raise
9kg x 3 x 15

Dips

+15kg x 3 x 8

Skullcrushers
35kg x 10 / 10 / 7 - what I'd thought were beads of sweat were tears from my triceps.

Cable Tricep Extension

Pin 6 x 3 x 15

Edit: Decided to curl 10 x 10 with 22kg straight bar at home. Had only done 10 x 10 once and couldn't remember what weight was so didn't go high. At least now I've a reference point.

Alf Veedersane · 17-12-2013 10:05pm

Tuesday 17/12/2013

Dying with a dose so said I'd just see how things were.

Squats
40kg x 5
60kg x 5
80kg x 5
100kg x 3
105kg x 2
100kg x 1 - well that felt sh*t!
90kg x 5
80kg x 5

Jump Squats
45kg x 3 x 10 - ugh

Glute Machine
60kg x 12
70kg x 12
80kg x 12

Machine Seated Leg Press
110kg x 10
130kg x 10
150kg x 10
170kg x 10

Felt like a harder session than normally would but reasonably satisfied, all things considered.

Alf Veedersane · 18-12-2013 9:48am

Wednesday 18/12/2013

Bench

So I started to loosen up and the little twinge I'd noticed when I opened the door at home this morning hadn't gone away. Warmed up with the bar and the front delt was pretty sore but I thought I'd be able to lift through it. 40kg set was alright but I thought it might have started to ease. No chance. 60kg x 3 set didn't fill me with hope. It was just going to hurt like hell.

67.5kg x 5 - got through it and didn't feel like the bar wasn't going to make it back up but christ it was unpleasant.
67.5kg x 5 - two sets down but it's not getting easier and the hot poker is burning a hole through my shoulder. Can I do 3 more sets?
67.5kg x 3 - the answer was no. The end of the third set I started to feel like it might not go back up if I lowered it to my chest again so I rackedt he bar.

All in all, I'm not too disappointed. The sets were actually fine but the pain in my shoulder was just hurting too much. A few weeks ago after Smolov Jr on the bench, I overreached on the test day and finished with a 1RM of 70kg. A couple of solid sets of 5 at 67.5 is a definite improvement.

Pull Ups (proper grip)
BW x 9, 8, 8, 8

Barbell Rows
77.5kg x 4 x 7

EZ Bar Curls
25kg x 7 x 10 - ran out of time so couldn't do 10 x 10

Alf Veedersane · 19-12-2013 1:10pm

Thursday 19/12/2013

So before I went in to the gym, I tested the shoulder to see if there was any improvement or if the range of motion it was sore for was going to be affected by the exercises I had planned for today. It seemed to be ok.

OHP
30kg x 5
40kg x 5 - had started to feel that the left shoulder was indeed going to be a little weaker even if it wasn't as sore.
47.5kg x 5 - not a hope of another 3 sets at that today...the left shoulder was just struggling. Needless to say I should have left it at that...
45kg x 7
45kg x 5
45kg x 5

Dips
BW x 10
+20kg x 3 x 7

Happy with that. Not sure I've gone beyond 5 reps with 20kg on board. Can't have been more than once if I did.

Arnie Press
15kg x 3 x 10 - the shoulder seemed to be less affected by these but cut it a set short.

Skullcrushers
35kg x 3x 12

Superset: Lateral Raises & Cable Tricep Extensions

Lateral Raises
10kg x 3 x 15

Cable Tricep Extensions
70kg x 3 x 15

Russian Twists (holding a 20kg plate)
4 x 20

Side Bends
45kkg x 4 x 20 (2 sets each side)

Won't be working that shoulder for another 10 days I'd say.

Alf Veedersane · 20-12-2013 1:19pm

Friday 20/12/2013

Squats
Warm ups with bar, 40, 60.
80kg x 3
100kg x 1
110kg x 1
115kg x F - bottled it
112.5kg x 1 - PR
115kg x F - got back up a couple of inches from the bottom but didn't fight for it like I normally would.

RDLs
60kg x 15
80kg x 15
100kg x 10
120kg x 5

Jump Squats
45kg x 3 x 10

Trap Bar Deadlifts
65kg x 5
105kg x 5
125kg x 3
145kg x 1
165kg x F - quads just weren't having it today

Bulgarian Split Squats
The sets are done for each leg and the weights are the weight of the KBs in each hand.

16kg x 8
20kg x 3 x 8

Standing Calf Raise
Pin 8 x 12
Pin 9 x 10
Pin 10 x 3 x 10

Incline Leg Press
160kg x 10
210kg x 10
260kg x 10
300kg x 10

Alf Veedersane · 21-12-2013 3:16pm

Saturday 21/12/2013

Hadn't really intended to go in so I just farted about for an hour with zero structure.
Thought the shoulder was ok so started to bench but 3 sets of 5 at 67.5kg was a set short of messing it up so I stopped.
Did some 30s planks with a 20 on my back, made some beautiful alternating waves with the ropes for 30s stints and some slo-mo chin-ups.

Now it's time to head to the in-laws for a few days to curl food and drink to my face.

Alf Veedersane · 25-12-2013 3:36pm

First run on the road in 4+ months. 6.1km in 31mins. Not brilliant but having a cough you've to stop for isn't ideal. It's a starting point again at least.

Alf Veedersane · 29-12-2013 7:23pm

So, Madcow it is. Though looking at the program I printed out maybe 10 days ago, I need to readjust the figures because I've improved my 5RM on bench and squat since.

Alf Veedersane · 31-12-2013 5:03pm

And so the Madcow odyssey begins. have never followed a 12-week program to completion.

Sunday 29/12/2013

Bench
30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 5
60kg x 5 - shoulder was ok. Not 100% but better than it was before my Christmas break.

Pull Ups
BW x 10, 8, 8, 7

Barbell Rows
37.5kg x 5
47.5kg x 5
57.5kg x 5
65.5kg x 5
75kg x 5

Planks
5 sets with 15kg plate on my back - 30s x 2, 45s x 3

Squats
45kg x 5
57.5kg x 5
67.5kg x 5
80kg x 5
90kg x 5

Tri-Set: Russian Twists, EZ Bar Curls & Side bends

Russian Twists
20kg x 4 x 20

EZ Bar Curls
30kg x 4 x 10

Side bends
45kg x 4 x 20

Alf Veedersane · 31-12-2013 5:09pm

Tuesday 31/12/2013 (Madcow W1D2)

Squats
45kg x 5
57.5kg x 5
67.5kg x 2 x 5

OHP
27.5kg x 5
35kg x 5
40kg x 5
45kg x 5

Deadlift
82.5kg x 5
100kg x 5
115kg x 5
130kg x 5 - don't think I've tried going for 5 at that before and it felt a lot better than I had expected given my poor efforts the last time I deadlifted. Probably because I concentrated on form a lot more today.

Rear-Delt Machine
Pin 5 x 3 x 15

Split Squat
28kg KBs in each hand: 3 x 10 reps each side

Lateral Raises
9kg x 3 x 15

Alf Veedersane · 31-12-2013 8:29pm

Looks like it'll be weeks 5-7 before the PR's start kicking in. I'm down with that. Initially, I'd balked at the idea i'd be halfway through before a PR was hit but it'll still mean, all else being well, that there will be 6wks of PRs thereafter.

Alf Veedersane · 03-01-2014 9:04am

Thursday 2/1/2014

Madcow W1D3

Squats
45kg x 5
57.5kg x 5
67.5kg x 5
80kg x 5
92.5kg x 3
67.5kg x 8

Barbell Row
37.5kg x 5
47.5kg x 5
57.5kg x 5
65kg x 5
77.5kg x 3
57.5kg x 8

Bench
30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 5
62.5kg x 3
45kg x 8

Leg Extensions
Pin 11 x 12
Pin 14 x 12
Pin 17 x 12
Pin 20 x 12

Pull Ups
BW x 11, 7, 8, 8

Incline DB Bench
17.5kg x 12
22.5kg x 8
25kg x 7
28kg x 5

Alf Veedersane · 03-01-2014 10:15pm

Friday 3/1/2014

Was conscious not to overwork main muscles I've been working lately so kept it a bit lighter.

Superset - Skullcrushers & EZ Bar Curls

Skulls
30kg x 4 x 15

Curls
30kg x 4 x 12

Side Bends
45kg x 4 x 20

Superset - Standing Calf Raises & Cable Tricep Extensions

Calves
Pin 8 x 5 x 12

Triceps
70kg x 5 x 15

Hanging Leg Raises
5 sets of 10

Alf Veedersane · 04-01-2014 8:21pm

Saturday 4/1/2014

Interval Run
I'd like to say I enjoyed this but 5+ months after I last did it, I didnt.

15 minutes, 1 slow, 2 fast, repeat. Covered 3.76km.

Plate-loaded rows; wide, underhand grip
50kg x 20
80kg x 3 x 15

Knew the underhand grip would feel a bit different but it felt more different than I expected. Good though.

Shrugs (with hex bar)
105kg x 10
115kg x 4 x 10

Went a bit lighter but with better and longer contraction.

Reverse Curls
15kg x 12
20kg x 4 x 12

Went light cos hadn't done these in ages. If ever.

Face Pulls
Pin 6 x 12
Pin 8 x 3 x 12

Alf Veedersane · 05-01-2014 8:26pm

Sunday 5/1/2014

4 rounds of the following:
- 45s of alternating waves with battle ropes
- 45s plank with 20kg plate on back.
- 45s burpees

Cable External Rotation
3 x 15

Serratus Shrugs
4 x 15

Kettlebell Swings
24kg KB - 100 swings each side (15, 15, 15, 15, 15, 25)

Alf Veedersane · 07-01-2014 9:02am

Monday 6/1/2014 (Madcow W2D1)

Squats
50kg x 5
60kg x 5
70kg x 5
80kg x 5
92.5kg x 5

Barbell Row
40kg x 5
47.5kg x 5
57.5kg x 5
67.5kg x 5
77.5kg x 5

Bench
35kg x 5
40kg x 5
47.5kg x 5
55kg x 5
62.5kg x 5

Shoulder started to give hallfway through the set of 55 but I went on anyway. I think I'll be giving bench pressing a miss until W3D3 or W4D1, which would give me a break from benching of about 11 days. It hasn't seemed to bother me on the OHP but I'll have a better idea on Wednesday if that's the case.

Glute Machine (numbers are for each leg)
60kg x 15
75kg x 15
90kg x 15 - the machine decided to die at the start of this set. I actually looked behind it to see if someone had been holding the cable 'cause it felt like it was either that or everything seized up. Not a great set for it to happen on but it had been fine on left side so I persevered on my right. About the 6th rep it was fine again. Until the last rep. Ugh.

Plate-loaded Lat Pulldown
50kg x 15
80kg x 15
90kg x 2 x 15
100kg x 15

Alf Veedersane · 07-01-2014 10:17pm

Tabata row: 30s all out, 30s rest. 10 rounds of that.

EZ Bar Curls: 25kg x 10 x 10

Got a bit optimistic on treadmill - forgot I've very little running under my belt in the last 4-5 months and set out at 4.0 min/km pace. I stopped a little sooner than I needed to but only covered 3km. But time's on my side before I go back to football.

Alf Veedersane · 09-01-2014 8:45am

Wednesday 8/1/2014

Madcow W2D2

Squats
50kg x 5
60kg x 5
70kg x 2 x 5

OHP
27.5kg x 5
35kg x 5
40kg x 5
45kg x 5

Deadlift
85kg x 5
100kg x 5
115kg x 5
132.5kg x 5

What I'm liking about these early weeks is I've really been working on nailing form and it's helped. Each deadlift fully returned to the floor after each rep as well and felt better than the previous sets of 5 I've done up around that weight in terms of form and relative ease.

Lateral Raises
10kg x 3 x 15

Bulgarian Split Squats
28kg KBs in hand: 3 sets of ten on each leg

Note to self: next time use a smaller box or bench.

Rear Delts
Pin 6 x 15
Was supposed to be supersetting these with split squats but after the first one, someone had taken the machine so only got one set in. On the plus side, it game me more time to sit on the box and consider why I was putting myself through split squats

Alf Veedersane · 09-01-2014 8:07pm

Thursday 9/1/2014

Handy enough run. 4km in 16:05

Plank
20kg plate on my back
5 rounds of 45s on, 45s rest

Reverse Curls
20kg x 4 x 15

Burpees
5 rounds of 45s of burpees with 45s rest between.

Alf Veedersane · 10-01-2014 10:41pm

Friday 10/1/2014

Madcow W2D3

Squats
50kg x 5
60kg x 5
70kg x 5
80kg x 5
95kg x 3
70kg x 8

Barbell Row
40kg x 5
47.5kg x 5
57.5kg x 5
67.5kg x 3 - I'd left my brain in my bag and only did 3 reps
80kg x 3
67.5kg x 8 - made up for the stupidity the set before the 80s

Front Squats
40kg x 5
50kg x 5
60kg x 5
75kg x 1 - stupid rep. Should have just stayed on the track I was.
70kg x 4

Bench
Set with the bar...shoulder felt ok
32.5kg x 5
47.5kg x 5
62.5kg x 3

Didn't want to push my luck so hit the triple and left it at that.

Upright Rows
30kg x 4 x 10

Pull ups
BW x 10, 7, 6, 5

One word: unpleasant.

Wanted to finish with kettlebell swings but there was no room so they can wait until tomorrow.

Overall, happy enough with main lifts. Think rows are gonna be the first ones that stall though...

Alf Veedersane · 11-01-2014 8:11pm

Saturday 11/1/2014

Run
4km in 16:07

DB Incline Press
17.5kg x 15
22.5kg x 7
25kg x 7
28kg x 5

KB Swings
24kg x 100 each side (sets of 25)
28kg x 50 each side (sets of 25)

Hands started to feel it. Had no idea my thighs would feel it so much but the hip drive involved will hopefully carry through to squats and deadlift.

Duck's hoop · 11-01-2014 11:45pm

Isn't your OHP quite strong compared to your bench?

RidleyRider · 11-01-2014 11:51pm

Duck's hoop wrote: »

Isn't your OHP quite strong compared to your bench?

Not really. I'd OHP 60kg or so but my bench is only around 80kg.

Alf Veedersane · 12-01-2014 12:07am

Duck's hoop wrote: »

Isn't your OHP quite strong compared to your bench?

I couldn't tell you, to be honest. My bench isn't brilliant but neither is my OHP. My 5RM for OHP is 47.5 and it's 67.5 for bench. I've tried to work shoulders and triceps a bit when I felt my bench stall but I certainly wouldn't have said my OHP was strong by comparison. Out of interest, what kind of relationship would you have expected between OHP and bench?

Duck's hoop · 12-01-2014 12:35am

Not sure but going by my own numbers I'd have thought you could bench more.

Or my OHP is ****.

My 5rm OHP wouldn't be a lot more than yours. But my bench 5rm is about 35% more.

I'll see if I can test OHP tomorrow. I do it seated too.

Duck's hoop · 12-01-2014 12:40am

RidleyRider wrote: »

Not really. I'd OHP 60kg or so but my bench is only around 80kg.

Just saw this. My OHP is **** then. I do it after bench. Maybe there's a link.

Alf Veedersane · 12-01-2014 12:48am

Duck's hoop wrote: »

Not sure but going by my own numbers I'd have thought you could bench more.

Or my OHP is ****.

My 5rm OHP wouldn't be a lot more than yours. But my bench 5rm is about 35% more.

I'll see if I can test OHP tomorrow. I do it seated too.

I'd be confident my bench would be maybe 5kg higher now for 5RM on bench but seated OHP probably accounts for a bit of a difference too

Alf Veedersane · 13-01-2014 9:35pm

Monday 13/1/2014

Madcow W3D1

Squats
50kg x 5
60kg x 5
72.5kg x 5
82.5kg x 5
95kg x 5

Barbell Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

Bench
32.5kg x 5
40kg x 5
47.5kg x 5
55kg x 5
62.5kg x 5

Glute Machine
65kg x 15
75kg x 15
85kg x 15

Plate-loaded Rows
70kg x 20
90kg x 3 x 15

Alf Veedersane · 14-01-2014 11:03pm

Tuesday 14/1/2014

Tabata Row
10 sounds: 30s on, 30s rest

Average for 30s on was 154.1m

Skullcrushers
30kg x 4 x 10
30kg x 9

Burpees
Was supposed to be 5 rounds of 45s on, 45s rest but shoulder screamed "STOP!" at the end of 2nd round so I did. Especially with OHP tomorrow. Bit pi*sed off all the same.

Alf Veedersane · 15-01-2014 8:46pm

Wednesday 15/1/2014

Madcow W3D2

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 4 - last rep wasn't there in left shoulder. I had a suspicion that might happen but not too bothered since I'd normally nail that set

Deadlift
85kg x 5
105kg x 5
120kg x 5
137.5kg x 5 - handy set of 5. First time I lifted that much for 5 reps but it's still only a theoretical 1RM of 150ish so no surprise there.

Lateral Raises
10kg x 3 x 15

Step Ups
20kg KBs in hand: 3 sets of ten on each leg

Alf Veedersane · 16-01-2014 9:12pm

Thursday 16/1/2014

Madcow W3D3

Had to bring this a day early because I won't be able to train the next 3 days. Probably a good thing.

Squats
50kg x 5
60kg x 5
72.5kg x 5
82.5kg x 5
97.5kg x 3
82.5kg x 8

Barbell Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 3
60kg x 8

Front Squats
40kg x 5
50kg x 5
60kg x 5
70kg x 5 - something in my hip didn't feel good. Didn't roll before today, which is the likely cause of that. Felt like it was twanging over my hip on the way back up.

Bench
32.5kg x 5
40kg x 5
47.5kg x 5
55kg x 5
65kg x 3
47.5kg x 8

EZ Bar Curls
30kg x 10, 12, 13, 14, 15

BB Incline Bench
40kg x 8
50 x 8, 7, 7

Benching was ok. Didn't feel I'd full strength in my left shoulder so felt more difficult than it should but no soreness, which is reassuring.

Alf Veedersane · 20-01-2014 8:24pm

Monday 20/1/2014

Madcow W4D1

Squats
50kg x 5
60kg x 5
72.5kg x 5
85kg x 5
97.5kg x 5

Supersetted with EZ Bar Curls
35kg x 5 x 8

Barbell Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

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

Step Ups
22.5kg DBs each hand x 3 x 10 for each side

Cable Flyes
30kg x 15
40kg x 2 x 15

Took it easy on those. Didn't want to push the shoulder too hard.

Couple of token sets of pull-ups at the end.

Alf Veedersane · 21-01-2014 9:20pm

An hour of hot yoga. Not Bikram but not sure what the difference is 'cause was my first time doing it. The temperature certainly felt as high as Bikram is supposed to be!

Loved it. Hips feel brilliant after it.

Alf Veedersane · 22-01-2014 9:20pm

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.

Alf Veedersane · 24-01-2014 8:53pm

[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

Alf Veedersane · 25-01-2014 1:31pm

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

Alf Veedersane · 27-01-2014 7:41pm

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

Alf Veedersane · 29-01-2014 8:10pm

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.

Sangre · 29-01-2014 10:01pm

Solid workout!

Alf Veedersane · 29-01-2014 10:06pm

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.

Alf Veedersane · 31-01-2014 8:07pm

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

Alf Veedersane · 01-02-2014 2:05pm

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

Alf Veedersane · 03-02-2014 8:52pm

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.

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

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