IowaCyclone's Journey to Muscle and Strength - Evolution

[IowaCyclone]

[b]
-=EVOLUTION=-

IowaCyclone

6'2

189 lbs

I have been lifting regularly for the last 1.5 years, and I am determined now, more than ever, to obtain the 1000 lb club mark and increase my muscle mass through various routines.

-History-

Started:

March 15th, 2010
173 lbs
19 years old

Bench Press: 115 lbs
Squat: 95 lbs
Deadlift: 155 lbs or less
Military Press: 85 lbs
Barbell Row: 95 lbs or less

First Bulk Complete: (Turned out dirty)

March 15th, 2011
225 lbs
20 years old

Bench Press: 235 lbs
Squat: 225 lbs (Awkward Form)
Deadlift: 375 lbs
Military Press: 175 lbs
Barbell Row: 215 lbs (Form is iffy)

First Cut Semi-Complete: (Quit cutting and decided to start bulking again after 5.5 months)

August 29th, 2011
184 lbs
21 years old

Bench Press: 225 lbs
Squat: 225 x 5 lbs
Deadlift: 350 lbs
Military Press: 165 lbs
Barbell Row: 185 x 5 lbs


Thus I have returned, more persistant than ever, to increase my strength and overall muscle mass. These next 12 weeks will be dedicated to the Bill Starr 5x5: Madcows routine. Hopefully increasing my maxes 20-30% overall.

I have started my Madcows Routine and am currently on Wednesday of my 3rd Week. Weights are climbing to my previous maxes, with confidence booming every workout. I will post my previous seven workouts after class is finished today, and include tonights workout with diet information, etc.

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Current Supplements:

[Protein] - Gold Standard ON Whey Protein (Strawberry)
[BCAA] - Optimum Nutrition (Haven't taken for a while, will incorporate after workouts from now on)
[Multi-Vitamins] - GNC Brand (Twice a day)
[Creatine] - Optimum Nutrition (Loading currently, will halt loading after friday.)
[Pre-Workout] - Bull Knox (Pre-Workout; 1 scoop)
[Post-Workout] - After Max ON - (3 Scoops / Post Workout Shake)

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Current Workout Routine:

Monday:
Squat 5x5 - (Ramping Sets)
Incline Bench Press 5x5 - (Ramping Sets)
Barbell Row 5x5 (Ramping Sets)

Side Raises 3x10 - (Same Weight)
Face Pulls 3x10 - (Same Weight)
Weighted Hyper 2x10 - (Same Weight)

Tuesday:
Interval Cardio + Weighted Abs

Wednesday:
Deadlift 4x5 - (Ramping Sets)
Military Press 4x5 - (Ramping Sets)
Squat 4x5 - (Ramping Sets

Front Raises 3 x 10 - (Same Weight)
Barbell / Dumbbell Shrugs - 3x10 (Ramping / Same Weight)

Thursday:
Interval Cardio + Weighted Abs + Pullups

Friday:
Squat 3x5 1x3 1x8
Incline Barbell Press 3x5 1x3 1x8
Barbell Row 3x5 1x3 1x8

Dips 3x10
Barbell Curls 3x10
Tricep Extensions 3x10

Saturday:
Rest

Sunday:
Rest
-------------------------------------------------------------------------------------------------------

Current Pound Totals: 225 lbs (BP) + 262 (Squat) + 367 (DL) = 854 lbs
Immediate Pound Goals: 275 (BP) + 315 (Squat) + 410 (DL) = 1000 lbs
Overall Goal Totals: 315 lbs (BP) + 405 (Squat) + 495 (DL) = 1215 lbs

I will be updating my weight every Monday! Measurements every month!

Enjoy my continuous EVOLUTION! (First 2.5 weeks of Madcows incoming soon!)

[Fgenetics15]

Ill be following your journey to the 1000lb club. I bet your wednesday workouts are absolutely brutal.
Good Luck brother

[IowaCyclone]

MADCOWS 5x5
WEEK 1:
Monday, August 29th, 2011


Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10

SQUAT:

105 x 5
130 x 5
155 x 5
180 x 5
210 x 5

INCLINE BENCH PRESS:

75 x 5
95 x 5
115 x 5
135 x 5
150 x 5

BARBELL ROW:

85 x 5
105 x 5
130 x 5
150 x 5
170 x 5

SIDE RAISES:

15 x 10
15 x 10
15 x 10

FACE-PULLS:

60 x 10
80 x 10
90 x 10

(Machine, tricep pull-down machine, positioned high, pulling rope to forehead.)

WEIGHTED HYPERS:

25 lbs x 10
25 lbs x 10

(25 lbs added to BW)

Comments: Overall, the day was a shock. I have never been introduced to a full body routine (always body-part split), and it was draining for sure. The weights felt moderate, but that is to be expected. I cannot wait to get the PRs, patience is a virtue.

Measurements: (Rough estimation, I did the measurements myself)
Shoulders: 48"
Chest: 42"
Arms: 14.75"
Forearm: 12.75"
Thigh: 22.5"
Calf: 14.5"
Waist: 33.5"

Weight:
184.5 lbs

Macronutrients / Calories:
Protein: 297.5g
Carbohydrates: 265.1g
Fats: 61.7g
Calories: 2,780

Breakdown: 43/38/20

Hours of Sleep: 8

[IowaCyclone]

MADCOWS 5x5
Week 1:
Wednesday, August 31st, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10

SQUAT:

105x5
130x5
155x5
155x5

MILITARY PRESS:

95x5
110x5
130x5
145x4

I initially set my military press to 135 x 10, which was a few reps short of my ability this summer, however going in to the 145 .... it felt much heavier than I had remember. After losing 40 lbs, I have lost strength, and it is demoralizing. So, I reset the Military Press, and set my new max at 145x5 (The last rep is mental, I could have got it). So, to understand the future, my 5 rep max is 145 x 5.

DEADLIFT:

135x5
225x5
255x5
295x5

FRONT RAISES:

15x10
20x10
25x10

(Dumbbell weight x 10)

SHRUGS:

135x15
225x15
315x8


Comments: Similar to Monday, the weights felt heavy, especially the Deadlift (I am scared of the Deadlift, mainly because I pulled my hamstring 4 months ago doing the exercise, so today was tough mentally). Military Press was a shock as well, I was used to getting 150x8 (slight spot) earlier in the year, so only being able to get 145x4 was a blow. However, it will build back up as my strength / weight improves. The accessory exercises were as to be expected, not too bad, not too hard. Middle Road.


Macronutrients/Calories:
Protein - 315.7g
Carbohydrates - 276.1g
Fats - 42g

Calories - 2752 (2800 with bullnox)

BREAKDOWN: 46/40/14


Hours of Sleep:
8

[IowaCyclone]

MADCOWS 5x5
Week 1:
Friday, September 2nd, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUATS:

105x5
130x5
155x5
180x5
215x3
155x8

INCLINE BENCH PRESS:

75x5
95x5
115x5
135x5
155x3
115x8

BARBELL ROW:

85x5
105x5
130x5
150x5
175x3
130x8


DIPS:

25 lbs + BW x 8
35 lbs + BW x 8
45 lbs + BW x 8

TRICEP PULLDOWN:

60 lbs x 8
60 lbs x 8
60 lbs x 8

BARBELL CURL:

85 lbs x 10
75 lbs x 10
75 lbs x 10


COMMENTS: Today felt good, I hit every weight, and things are looking up. The Barbell Curl was tough, I was spent, but it is an accessory exercise ... so slight progress weekly or overall will do just fine. My real goal on accessory exercises is to slam my Dips, I would love to strap 2 weights by the end of the 12 weeks. (I am rather optimistic on this one, we will see how it goes). Squats = Easy. Incline Bench = Easy. Barbell Row = Always Easy.

Here is to week 2!

Macronutrients / Calories:
Protein - 293.2
Carbohydrates - 278.1
Fats - 56.2

Calories - 2789
BREAKDOWN: 42/40/18

Hours of Sleep:
8

(The weekend is upon us, I am a college student .... thus I drink. It is detrimental to my progress, however, it is my senior year. Socialization is critical, I want to remember my Senior year and have stories to tell. (Drunken stories are the goal.) In the future, I plan on only drinking only on Saturday, and I will limit myself.

[IowaCyclone]

MADCOWS 5x5
Week 2:
Monday, September 5th 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUATS:

110x5
135x5
155x5
185x5
215x5

INCLINE BENCH PRESS:

80x5
100x5
120x5
135x5
155x5

BARBELL ROW:

90x5
110x5
135x5
155x5
175x5

SIDE RAISES:

20x10
20x10
20x10

FACE-PULLS

100x10
100x10
100x10

WEIGHTED HYPERS

35x10
35x10


COMMENTS: Today felt a lot better than last Monday, my body is definitely getting used to the new workload. So we will see where this takes us.

Macronutrients/Calories:
Protein - 285.7g
Carbohydrates - 244.1g
Fats - 74g

Calories - 2766

BREAKDOWN: 41/34/24

Weight:
188 lbs


Hours of Sleep:
8

[IowaCyclone]

MADCOWS 5x5
Week 2:
Wednesday, September 7th, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUATS:

105x5
135x5
160x5
160x5

MILITARY PRESS:

75x5
95x5
115x5
135x5

(Reset my Military Press, thus doing 135 x 5. By week 4 I should be built up to 145 x 5, the weight I couldn't get on week 1.)

DEADLIFT:

185x5
225x5
275x5
305x5

FRONT RAISES:

25x10
25x10
25x10

SHRUGS:

135x15
225x15
315x10

COMMENTS: Felt Great! Lets keep it up, weights are moving, hopefully week 4 will feel easy. I would LOVE a couple of weeks of easy PRs.


Macronutrients/Calories:
Protein - 270g
Carbohydrates - 261g
Fats - 67g

Calories - 2769
BREAKDOWN - 40/38/22

Hours of Sleep:
8

[IowaCyclone]

MADCOWS 5x5
Week 2:
Friday, September 9th, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10

SQUATS:

110x5
135x5
160x5
185x5
220x3
160x8

(Blew them away, it felt so easy)

INCLINE BENCH PRESS:

80x5
100x5
120x5
140x5
160x3
120x8

BARBELL ROW:

90x5
110x5
135x5
155x5
180x3
135x8

DIPS:

BW x 10
BW x 20
50 x 4

(So .... the gym lost their weighted belt ... which sucks, so did some BW dips then tried putting a dumbbell between my legs. It was exceedingly awkward, putting a strain on my right hamstring ... I could only get 4. With the belt, I could have easily got 8.)

TRICEP PULLDOWN:

60x8
70x8
80x6

BARBELL CURL:

85x10
85x10
85x10


COMMENTS: Today felt absolutely amazing, the weights are moving, and there is no better feeling in the world.

MACRONUTRIENTS/CALORIES:

Protein - 250.5g
Carbohydrates - 272.3g
Fats - 68.8g

Calories - 2667 (Ate a little dirty, so the calories are potentially above 2800)
BREAKDOWN - 37/40/23 (Carbs are high, would prefer a 40/40, or a 45/35/20)

Hours of Sleep:
8

[IowaCyclone]

MADCOWS 5x5
Week 3:
Monday, September 12th, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUAT:

110x5
135x5
165x5
190x5
220x5

INCLINE BENCH PRESS:

80x5
115x5
125x5
140x5
160x5

BARBELL ROW:

95x5
115x5
140x5
160x5
180x5


SIDE RAISES:

25x10
25x10
25x10

FACE-PULLS:

110x10
110x10
110x10

WEIGHTED HYPERS:

45x10
45x10


COMMENTS: Today also felt .... ridiculously awesome. The Incline Bench Press went up pretty darn nice, I bet I could have gotten 8 if I pushed myself ... hell maybe 10 if I was pissed off at the world and listening to some straight metal. Squats, not bad at all ... Barbell Row, they are always incredibly easy.


MACRONUTRIENTS/CALORIES:

Protein - 240g
Carbohydrates - 286g
Fats - 29.5g

Calories: 2366g (2800 with some junk food, not a great day, but not bad)
BREAKDOWN: 41/48/11 (Once again, breakdown is off, I need to crack down on my diet)

Weight:
189


Hours of Sleep:
8

[IowaCyclone]

MADCOWS 5x5
Week 3:
Wednesday, September 14th, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10

SQUATS:

110x5
140x5
165x5
165x5 (Easy, even stalled at the bottom a bit)


MILITARY PRESS:

95x5
115x5
125x5
140x5 (Easy)


DEADLIFT:

190x5
230x5
290x5
310x5 (Fairly tough, but it always feels tough ... I can definitely go up, and I never do the pause deadlifts. I touch and go. I should probably pause, but not until next routine.)


FRONT RAISES:

30x10
30x10
30x10

SHRUGS:

60s x 12 (Dumbbells)
80s x 12
100s x 10
100s x 10 (Fast)

Shrugs felt easy, I was losing grip on the last set of the 100s, but that is to be expected with all the deads and every other workout I did that day.)


COMMENTS: Today took a long time, the gym was crowded. I happened to do Deadlifts first, and the ramping sets were exceedingly easy up until the 310 x 5. It was tough, but it is always tough when I go fairly heavy. Not to mention I am paranoid about pulling my hamstring again, so I don't go as hard as I typically could. Overall though, fantastic day. Military Press was simple, I could have gotten 140 x 8 if I really wanted. That was only 3 more reps. Squats, easy. I loved today, the Front Raises were tough, I will admit. I had to "swagger" a little to get them up, so next week I will aim for 3 sets of 6 on 35s. See how that goes. Here is to Friday, lets do it!! I cannot wait for Incline Bench, lets explode that ****!

Macronutrients/Calories: (I blew up on Carbs today, but with a workout, it is not so bad. Hopefully the dining center will be a bit more even come tomorrow.)

Protein - 260.8g
Carbohydrates - 318.1g
Fats - 41.8

Calories - 2700 (It is higher, since I had two cookies I didn't calculate in. So the fats / carbs should be higher as well)
BREAKDOWN - 39/47/14 (I have to do a LOT better, I don't want to get fat again)


Hours of Sleep:
8

[IowaCyclone]

Ill be following your journey to the 1000lb club. I bet your wednesday workouts are absolutely brutal.
Good Luck brother

Fgenetics15, stay tuned my friend, I will not disappoint you! As long as the drinking on the weekend doesn't obliterate my gains (It won't, I will be cautious ... if I don't have a hangover, things will be fine.). The 1000 lb club is just around the corner, just hammer up my Squat / Deadlift and things will fall into place.

However, thank you brother! Hope your goals are being reached as well, keep me updated. In terms of Wednesday, they are not TOO bad. I absolutely dread doing Deadlifts, but once the Deadlifts are done ... it is a relief. The rest of the workout is cake.

Here is to Friday! We are almost to my old 5 rep maxes, lets blow through them!!

[Fgenetics15]

Yeah, drinking shouldnt hurt your progress as long as you arent getting absolutely ****ty 3x a week. I tend to overindulge 1 time a week on my cheat day and it doesnt effect me.
Right now I am cutting some fat down and just getting stronger.

Ill be following along, and helping out where I can!
Good luck brother

[IowaCyclone]

Agreed, this weekend I am staying in and studying, so it should give me some good rest time and proper nutrition.

Today, however, was a MAJOR cheat day. Had way too many sweets. (Cookies, Rice Krispie Treat, Corn Dogs, etc) (It was Carnival day at our local dining center, so I couldn't resist.)

I will be sure to take care of my nutrition properly until next weekend, then I will go out to drink as a prize.

In a little bit, I am heading to the gym.

Run for 30 mins.
Abs for 30 mins.
3x10 Pullups.

Tomorrow, big day! Stay tuned, back to my old weight.

[IowaCyclone]

MADCOWS 5x5
Week 3:
Friday, September 16th, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUATS:

110x5
140x5
165x5
190x5
225x3
165x8

(BLEW IT UP! I was pumped, it felt kind of heavy lifting it off of the rack, but I squatted deep and it was cake. I loved it. I have even noticed my hamstrings have felt much more firm / hard on the touch ... that is awesome since I have had hamstring problems forever. (Pulled both, tore the right one)

INCLINE BENCH PRESS:

80x5
100x5
120x5
140x5
165x3
120x8

(165 felt kiinnndda heavy, I could have gotten 5 for sure, but anymore than that ... I am not entirely sure. It was kind of heavy though not going to lie ... however, I think most of that was in regards to form. I wasn't pushing straight up as I should. However, next monday 165 x 5 should be an easy task.)

BARBELL ROW:

90x5
115x5
135x5
160x5
185x3
135x8

(Barbell Row .... easy as always, no sway .... my right shoulder looks a little weird and in an awkward position compared to my right, however, otherwise it looked solid.)

DIPS: (So .... the chained dip belt is still missing, so I switched it up. Threw two benches together, and did bench dips w/ weight. It was different than normal, however, it felt pretty good. Semi Pump on my triceps afterwards.)

BW x 10
BW + 45 lbs x 10 (1 Plate)
BW + 90 lbs x 10 (2 Plates)
BW + 135 lbs x 10 (3 plates)
BW + 180 lbs x 10 (4 plates)

This was incredible, didn't think I could throw on that many plates. I had a buddy there, who is 10x stronger than myself, and he said my form looked good. He didn't understand how I could do the 4 45 plates, but who knows. Maybe I do it differently with less isolation on the tricep and more on other muscles ... /shrug.

BARBELL CURL:

90x10 (25s + 2.5 each side)
90x10
90x9
(Yep, I failed on last rep. So I rested like 30 seconds and banged out 2 more just to finish it up. I will probably increase my weight a bit next week and see where it leads .... if I cannot do 3 sets of 8 on that new weight, that will be the point I am staying.)

TRICEP PULLDOWN:

80x10
80x10
80x10

Completely wore me out, but well worth it.

COMMENTS: Bring it on Monday! Today was a blast! Lets go PRs in the next coming weeks, I will probably have to increase my calories to compensate.

MACRONUTRIENTS/CALORIES:

Protein - 246g
Carbs - 356g
Fat - 98g

Calories - 3087
BREAKDOWN: (30/43/27)

HORRIBLE! (Actually I ate completely healthy right up until after the gym ... then both of our dining services were closed, so I decided to run to Hyvee (local food market) to grab some baked chicken or something pre-made. They had nothing ... so I basically settled on General's Chicken / Fried Rice for dinner .... This destroyed me for today ... Roughly calculating the serving sizes, there were like 2 cups of chicken / 2 cups of rice .... 2 cups of chicken = 528 calories (only 18g of protein .....) and 2 cups of rice = 444 calories (9g of protein, but 100g of carbs.) Calculating my dinner was devastating, but oh well ... it shouldn't effect me that much, I had a rigorous workout regardless.)

SLEEP:
8 Hours (It will always be 8 hours on the weekends, I sleep like a bear.)

Here we go to Monday! Squats are feeling incredible, Incline Bench Press is kind of shaky, so I might do it first on Monday. Lets see how we do! (By the way, I put my squat belt on so tight, I feel like getting that bitch off is the hardest workout of the day by far! ha!)

[IowaCyclone]

MADCOWS 5x5
Week 4:
Monday, September 19th, 2011


Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUATS:

115x5
145x5
170x5
195x5
225x5

I completely blew it apart, the weight felt great on my back, I was pumped. It felt amazing. The form is pretty good, and I am almost positive (90%) that I went parallel or deeper, and if I didn't .... I could have easily if I would have known I wasn't. The only thing I notice, I feel the weight isn't completely on my right heel when I push my ass out and drop, I might have to monitor this in the future. Compared to four weeks ago, there is almost a night and day difference .... 225 felt like cake. I am finally starting to progress with decent form in Squats, and I am actually looking FORWARD to squatting. It is an unbelievable feeling.

INCLINE BENCH PRESS:

85x5
105x5
125x5
145x5
165x5

The weight and reps were not as fantastic as compared to squat, but I got them up fairly easily ... didn't have a spot whatsoever, so I was confident. If I would have went to failure, I could have MAYBE gotten 8 reps tops, that is if I had my mind in it. It was kind of heavy, but it went up pretty flawlessly and smooth, barely any struggle. I am looking forward to Friday to see how 170 feels, this is exciting. I will probably blow my load when I get 185 for reps on incline.

BARBELL ROW:

95x5
115x5
140x5
165x5
185x5

Easy, always easy. Except this week is STARTING to become tougher to do it with strict form, very little to no sway (in my opinion, no sway, but I am going to be careful with what I say, mainly because I didn't watch myself do the reps.) Lets get 190 Friday baby.

SIDE RAISES:

30s x 8
30s x 8
30s x 8

Tough. They were definitely tough, and the form was getting a little bit sketchy. I probably swaggered a little to get them up, not completely strict. I had to pause between the 7th and 8th rep for the last two sets, but I managed to get 8 reps. Next week, I am going to do the same weight, but shoot for 9 or 10. Overall, happy though, this is the most weight I have done on this exercise. In terms of bodybuilding, I want my shoulders and back to be the most impressive, so these / military presses / front raises / face pulls are important to me. (I lack shoulder caps, so I need to develop these.)

Face Pulls:

120 x 10
120 x 10
120 x 10

These reps were not too bad whatsoever, however honing in on the last set, the reps didn't quite reach my forehead which I aim for every single rep. So that means the weight is getting a bit heavier and I have to adapt. I will up the weight next week, but definitely try to bang out 6-8 good reps. The machine is maxed out around 150 lbs, so I am getting there.

COMMENTS: Overall .... pumped. That is all I can say, these next couple weeks will define my program. I will focus on sufficient eating, less drinking and more sleeping in order to take advantage of this routine as much as possible, stay tuned!!.

MACRONUTRIENTS / CALORIES:

Protein - 281g
Carbohydrates - 287.9
Fats - 74.4

Calories - 2715 (More than that actually, same with the carbs / fats, I had 3 cookies I didn't factor in .... I couldn't help myself. So more along the lines of like 3000-3100 calories, which is still okay, I only ate like **** with those cookies, the rest was clean.)

BREAKDOWN:
38/39/23 (Not too bad, probably more like 36/43/21, but this will do. Mediocre day, I will do better tomorrow. The cookies are gone, so no more craving)

Sleep:
8 hours.

WEIGHT:
189.7

Waist Size:
34 (Gained a bit on my waist which is not good, however, I have been doing abs so the fatty foods / carbs I have been eating + weighed abs probably resulted in this. I am going to try and watch my fat intake in the next couple of weeks. When I get to around 205 lbs / 36 inch waist, it will be time for another cut. This time ... short cut, I am not doing 6 months of cutting ever again.)

Lets go Wednesday, here's to 315 deads, 145 Military Press, and light squats baby!

[Fgenetics15]

Glad to hear you found the groove on squats man. I wouldnt be to concerned about the cookies either, one day is not going to mess anything up. I dont know if I missed it somewhere and if I did I apologize but are you trying to gain, recomp, maintain?

[IowaCyclone]

Glad to hear you found the groove on squats man. I wouldnt be to concerned about the cookies either, one day is not going to mess anything up. I dont know if I missed it somewhere and if I did I apologize but are you trying to gain, recomp, maintain?

Definitely feeling the groove, I honestly feel I could throw at a 275 squat right now if I put my mind to it, but I will keep in line with the program. Sweets wise ... just been eating a lot of random sweets, it probably won't hurt, but I typically feel like **** afterwards.

In terms of my progress, right now I am bulking brotha. However, been keeping my calories around 2800 daily ... and I will keep it there till I halt in gains for a week or two. Its been going up fairly steady, so we will see where this leads us.

If you happen to have a log, let me know man, I will check it out and help motivate ya!

[Fgenetics15]

Definitely feeling the groove, I honestly feel I could throw at a 275 squat right now if I put my mind to it, but I will keep in line with the program. Sweets wise ... just been eating a lot of random sweets, it probably won't hurt, but I typically feel like **** afterwards.

In terms of my progress, right now I am bulking brotha. However, been keeping my calories around 2800 daily ... and I will keep it there till I halt in gains for a week or two. Its been going up fairly steady, so we will see where this leads us.

If you happen to have a log, let me know man, I will check it out and help motivate ya!

Sticking with the program probably the best decision you can make. Thats where I tend to screw up at times, I want to get it now and make to big of jumps and end up stalling out so good call on that man.
Im ready to get back to the bulking side of things already. The way it looks/sounds, you will be able to progress pretty consistently on the cals your taking in now for a while.

On the log part... I have one but not here my man. Its over at ironaddicts, if you havent been there you should head on over and check it out. Pretty sweet site, doesnt have as much bull**** as this one does

[IowaCyclone]

MADCOWS 5x5
Week 4:
Wednesday, September 21st, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10

DEADLIFT:

135x12 (warm-up)
135x10 (warm-up)
200x5
240x5
285x5
315x5 (5 rep max set in beginning of program)

I BLEW IT UP. The 315 went up so incredibly easy it was unreal. I honestly couldn't believe it. As how this weight felt, I could have gotten 10. I don't understand how it was so incredibly easy to get it up, but I can tell right now my legs are becoming much stronger. Getting the weight off of the floor has always been my weak point, and I just exploded the weight up. Probably one of the best feelings I have ever had. (Buddy was behind me calling me a pussy, so that definitely helped to motivate me to get that weight up.)

MILITARY PRESS:

95x5
115x5
125x5
145x5

I couldn't get this weight up 4 weeks ago, I was able to at the peak of my bulk. (My overhead max was 175~ish at that point, lost probably 10-15 lbs off of my max since cutting.) Today I got it up pretty darn easy, I could have gotten 8 probably if I was completely pumped up. So, Military Press was successful. The day I am able to Military Press my bodyweight will be an awesome day. (weighed in post workout today around 191 lbs, water weight + creatine probably made this fluctuate since Monday, yesterday I was 197 post cardio / abs)

SQUATS:

115x5
140x5
170x5
170x5

Squats were easy, it was light day. However, I was sore going into them for sure, squatting to depth was a bit difficult on the first set mainly because I was sore and stiff. However, I got into my grove and exploded up the 170 pretty darn easy. Here is to Friday for a 3 rep max of 230. It will be blown apart.

FRONT RAISES:

35sx8
35sx5
35sx5

It was tough, not going to lie. I had to sway a bit and pause to get that weight up. However, that is good. It will let my front deltoids adapt to the weight and further increase my strength in the future. I will try to bang out 8 on all 3 sets next week, but this week was tough. I will definitely be slowing down in regards to front raises in the future.

SHRUGS: (Did Smith Machine today)

135x15
225x15
315x10 (It was pretty tough, my range of motion in my traps weren't the best, but like I said, hopefully it will put some nice stress on my body to allow for my central nervous system to adapt)
100 lb dumbbells x 10 (Easy, paused a bit at the top.)

Shrugs felt decent, 315 was tough, but that is to be expected. Continual improvement in the future is ideal, we will see where it leads us.


COMMENTS: Overall, absolutely fantastic day. My fear of deadlifts are starting to be subsided in correlation with my legs continually improvement ... 405 deadlift will be obtained in a couple of weeks at this rate. Military Press and Light Squats were nice, here is to the future ... I want to be the strongest mother****er in that gym. Lets do it.


MACRONUTRIENTS / CALORIES:

Protein - 299.4g
Carbohydrates - 269.7g
Fat - 73.4g

Calories - 2,947

BREAKDOWN - 41/37/22

(Best day in a while in terms of diet.)

Hours of Sleep:
~7 hours of sleep from last night.

[IowaCyclone]

Sticking with the program probably the best decision you can make. Thats where I tend to screw up at times, I want to get it now and make to big of jumps and end up stalling out so good call on that man.
Im ready to get back to the bulking side of things already. The way it looks/sounds, you will be able to progress pretty consistently on the cals your taking in now for a while.

On the log part... I have one but not here my man. Its over at ironaddicts, if you havent been there you should head on over and check it out. Pretty sweet site, doesnt have as much bull**** as this one does

I will have to agree, with sticking to this program I am seeing some nice improvement in strength, and mentally, I feel like I can do anything. Since the weight ONLY increases by 5 lbs easy week, the huge compound lifts (Squat / Deadlift) feel like cakewalk. Considering 5 lbs on a deadlift is COMPLETELY mental.

If you are down to a decent bodyfat, I would say clean bulk .... I love to bulk, nothing better than gaining strength.

Log-wise, I will try to head to that website, but keep me informed here. Just get on a routine and break through it. It is so easy.

[IowaCyclone]

MADCOWS 5x5
Week 4:
Friday, September 23rd 2011


Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUATS:

115x5
140x5
170x5
200x5
230x3
170x8

Easy as usual, I tried to go as deep as possible, I might have went deeper than normal just for the depth. However, 230 was a LITTLE tough, I had to breath and pause before every rep. However, I got it up. It felt like the hardest reps were the 200 x 5 ... for some reason, that felt tough. It is all mental I tell ya. However, 230 x 3 - completed. Lets blow away my FIRST PR on Monday (230 x 5).


INCLINE BENCH PRESS:

85x5
105x5
125x5
145x5
170x3
125x8

So funny story, well to me anyway. (I know this weight isn't much, but to a buddy of mine, I guess it is.) I was warming up with the bar, just exploding it up to get my shoulders / chest warmed up. My buddy rolls up and says, going to put some weight on there in a joking matter. Told him, nahhh, this was my max. So he walks away, and I continue to just pyramid up in weight all the way up to 170 lbs. He comes back and looks at the weight, hey man you need a spot?. Haha, so I told him ... nahh man, don't think I can do this weight?? He looked at me doubtful, and just said he was kidding. (You know he was serious.) So after he had left, I got under it and exploded up 3 reps like it was nothing. I could have easily gotten 5 - 6 reps if I wanted. That felt amazing, people doubting my strength, and proving them wrong. Just thought id throw it out there. (Overall, the day was amazing, 170 x 3 was easy ... Monday will be a breeze I know it.) Ill feel like a champ once I get 225 on incline.


BARBELL ROW:

95x5
115x5
140x5
160x5
190x3
140x8

Not too bad, the rows are getting harder for sure. My elbows were not completely tucked in, which is not a huge deal, but I didn't sway at all. At least I didn't notice myself sway. So good day for Rows! Monday should be a breeze.


DIPS:

BW x 10
BW x 20
BW x 6 (Tried extending my legs all the way to focus more on triceps, I was spent at this point.)

Not too shabby, I wish I could use a weight belt, but alas they don't have one. I will probably be buying one in the near future.


BARBELL CURL:

95 lbs x 10
95 lbs x 6
95 lbs x 6 (25 + 5 on each side.)

The curls were tough, I don't do them often, so I can feel the effects. However, I got a HUGE pump afterwards. My entire arm felt solid, and it was a pretty cool feeling. After the barbell curl, I did a quick set of 21s, (7 reps halfway up, 7 reps halfway down, 7 full reps) and then did a set with just the bar of 36s. (8 reps, rest, 7 reps, rest, etc ... holding the bar the entire time.)


TRICEP PULLDOWN:

90x10
90x6
60x6 or 8

I was completely spent at this point, couldn't do much. However, I guess a decent burnout set. I will focus next week on trying to hit 90s x 10 on 3 sets. Then progress from there.


COMMENTS: Fantastic day. I hit my 3 reps that I needed, in a moderate difficulty fashion, then continued to bang out the rest of the exercises. I CANNOT WAIT for the next couple of weeks for PRs. I am going to limit my drinking, up my eating a little bit, continue supplement intake, and let my body carry me to the end of the program. CHEERS FOR PERSONAL RECORDS NEXT WEEK!


MACRONUTRIENTS / CALORIES:

(Not yet determined)


SLEEP:

8 hours.

[IowaCyclone]

MADCOWS 5x5
Week 5:
Monday, September 26th, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUATS:

115x5
145x5
170x5
205x5
230x5

It felt great, I was slightly nervous, but I got pumped and pounded it out. My buddy said I was definitely parallel the only thing to watch was keeping my chest up throughout the exercise. I will be trying to watch this part of my form and improving in the future. Overall .... AMAZING. My first PR .... many more to come!


INCLINE BENCH PRESS:

85x5
105x5
130x5
150x5
170x5

Simply put ... blew it away. I was pumped, I could have banged out 8 easy. Best feeling I have ever had! Lets keep this up. 225 x 5 incline is coming baby! yessssssssssssssssss


BARBELL ROW:

95x5
120x5
140x5
170x5
190x5

Pretty darn easy .... no sway, belted it out. Lets go PRs! It felt good.

SIDE RAISES:

35sx6
20x10 (Tilted at top)
20x10 (Tilted at top)

I was spent on these, so I just dropped the weight and got decent form. Not bad though, belted it out. Heavier next week.

FACE-PULLS:

130 x 8
130 x 8
130 x 8

Up in weight, and easy. Lets go, 140 x 8 next week.

COMMENTS: Overall, AWESOME DAY. Three 5lb personal records. Next week, 5 more lbs. I can feel it. Bench feels amazing, I felt like I could do 185 x 5. Lets keep going baby!

MACRONUTRIENTS / CALORIES:

Protein - 260g
Carbohydrates - 206g
Fat - 101g

Calories - 2800+

BREAKDOWN - 37/30/33

WEIGHT -
190 lbs


SLEEP -

5.5 hours (didn't sleep much last night, homework.)

Here is to Wednesday baby!

[JEpst]

prove your a true iowan.

[IowaCyclone]

prove your a true iowan.

Ha, well I am originally from Illinois, but I attend Iowa State. No, I am not a Hawkeye fan. What kind of proof would you like?

[IowaCyclone]

MADCOWS 5x5:
Week 5:
Wednesday, September 28th, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10

SQUATS:

115x5
145x5
175x5
175x5

Easy, exploded up on every rep.

DEADLIFTS:

200x5
245x5
285x5
320x5

It was harder than last week, but if I was more focused and aware. Getting more in the zone and pushing through the floor more efficient, it would have felt a LOT better. I can definitely go up in weight, the weight went up just fine. It was just more difficult than last week. I am jumping 10 lbs next week, here is to another PR, lets focus and blow it apart.

MILITARY PRESS:

95x5
115x5
135x5
150x5

It was TOUGH. I got it for sure, but it was tough. I am sure I could have squeezed out a few more reps if I gave it everything I could, but it was tough. Next week will be a challenge, but I am going to focus and absolutly blow it up next week. Here is to shoulders ... the body part that I want to be huge; boulders.

Front Raises: (Cannot completely remember, couldn't update Wed due to a hectic testing week.)

35x8
35x8
40x(4-6)

I cheated for sure, swayed a bit to get them up. Not TERRIBLE sway, just a bit to get them up, and I didn't get them all the way that I should have. However, my shoulders are definitely feeling the weight and will hopefully compensate for the shock that they endured. After that I did a quick burn out set of like 15s x 20 or 20s x 15. I honestly cannot remember, but the front raises were not toooo bad.

SHRUGS: (DUMBBELLS)

50x20 (Pause and top)
80x10
100x10
100x10
(Barbell) 225 x 15 (Burn out)

It went well, my grip was blown up on the last set of 100s, but the 225 wasn't bad. My shoulders were sore the next day, so I definitely did something right. It was a good shrug day!.


COMMENTS: Overall, I am very pleased, weight is going up, mental confidence is improving, I am going to work hard, work through the pain and hammer some serious strength gains in the next 7 weeks.


MACRONUTRIENTS/CALORIES:

Protein: 255g
Carbohydrates: 300g
Fats: 53.8

Calories: 2800~

BREAKDOWN: 38/44/18

Not good, but not bad. I need to really watch my diet, it is going downhill fast. I am snacking when I shouldn't. I am going to try to tighten it in the upcoming days and keep it that way.

Sleep:
6-7 hours.

(Tests ruined my sleep schedule, but I got in some decent sleep + a nap.)

[IowaCyclone]

prove your a true iowan.

In regards to my previous post in response to this, I am an idiot. I thought you were literally wanting me to prove I was an Iowan, haha. However, I will prove it for everyone in the state, I will slam the weight as hard as I can and improve like nobody has ever dreamed. Thanks for the inspiration bud.

[IowaCyclone]

MADCOWS 5x5
Week 5:
Friday, September 30th, 2011


Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10

SQUATS: (I am jumping 10 lbs this week in squat, I was nervous, but I got the 3 ... they were tougher than normal, but 5 reps next Monday will definitely be completed.)

115x5
145x5
175x5
205x5
240x3
175x8

Tough, they were hard. I got them pretty smooth, but they were not easy. The very first rep of 240 I feel I was not completely parallel, I was looking in the mirror and I THINK i didn't sink far enough. However, the next two reps I went deeper to compensate and I do believe I got them parallel. So, 3 decent reps for sure, but that 10 lb jump I can feel it without a doubt. Next Monday I will no doubt blow it away, but it was tough. Here is to another personal record week next week, and the forever strength increase in Squats.

INCLINE BENCH PRESS:

85x5
105x5
135x5
150x5
175x3
135x8

Easy, completely easy. The 3 reps went up like nothing, I could have gotten 5 without a doubt in my mind. This is awesome, I ****ing love incline. I cannot WAIT to be on the 185 for incline, then eventually the 225. LETS DO IT!

BARBELL ROW:

95x5
120x5
140x5
170x5
195x3
140x8

Pretty easy, felt great. Getting stronger in this for sure.

(ACCESSORY EXERCISES THIS WEEK, SWITCHED THEM AROUND A BIT)

INCLINE SKULLCRUSHER:

25s on Each Side of bar x 10
25s on Each Side of bar x 10
25s on Each side of bar x 9 (Heavier bar, someone stole the other one)

Not too bad, could use some work.

DUMBBELL CURL:

20s x 8
30s x 8
40s x 8
50s x 2

DIPS:

BW x 10
BW x 10

Tricep Exentension:

60 lbs x 20

So, accessory wise, I kind of dinked around, but it felt good. I got a tremendous pump in my arms afterwards.


MACRONUTRIENTS / CALORIES:

TO BE POSTED.

SLEEP
6 hours.

[IowaCyclone]

MADCOWS 5x5:
Week 6:
Monday, October 3rd, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUATS:

120x5
150x5
180x5
205x5
240x5

It was tough, definitely tough. I managed to get through it though, I felt the first and last reps were iffy. The first rep I feel I never go all the way down, and the last rep I feel I leaned forward way too much. So my form is iffy for sure, however, I managed to do the 5 reps. That was a 10 lb jump from last week, so I am pumped for that one for sure. Next couple of weeks I am sticking with the 5 lb jumps, which makes me feel MUCH MUCH more at ease. Not to mention, I definitely kinda **** my pants during the second rep. Thank god I had my headphones on so I couldn't hear how loud it was, but it was personally embarrassing for sure. Ha. Friday, 245 x 3. This will be easy, I know it, 3 reps are always mentally exciting for me.


INCLINE BENCH PRESS:

95x5
110x5
130x5
150x5
175x5

Did it pretty darn easy, the last rep was a little bit slow going up. However, it was extremely smooth. I guarantee I could probably get 8 reps if I was completely and utterly pumped and in the zone during the reps. So, Friday will be a definite 3 reps of 180, I know it. 185 is so close, I cannot ****ing wait, that is so exciting to get the 25 on each side. When I am able to incline 225, I will be a happy camper, its getting ever closer.


BARBELL ROW:

100x5
120x5
150x5
170x5
200x5

So, its getting tough. Little to no sway at all, but it was hard and I definitely felt it. Up until now the rows have been easy, but I can see it getting harder and harder as well progress. Friday won't be bad, 3 reps are never bad, but that next Monday will put me to the test. Here is 225 Rows, that is impressive in my book.

SIDE RAISES:

35s x 8 (Iffy, form was amateur at best)
20s x 10 (easy)
25s x 10 (easy)
30s x 8 (medium id say, not exactly easy, but not as hard as the 35s)

Being an accessory exercise, I am fine with these numbers, I can tell my shoulders are filling out a little bit from the cheat reps / strict reps I am doing with Side / Front / Rear Delt Raises .... I want Shoulders that are boulders, and they are pebbles right now. By week 12, I hope to see a decent improvement.

FACE-PULLS:

140 x 8 (Had to sway a bit to get it in to my forehead, its getting heavy)
140 x 8 (same deal)
120 x 10 (Dropped in weight, this was cake)
80 x 10 (I did this strict, contracting my real deltoids to my forehead for a semi burn out, it felt great.)

No comments really, this will improve in time, the hardest part is not being lifted up by the weight. When I get to the 140 on the machine, the weight feels like it is going to pull me to the ceiling.)

HYPER-EXTENSIONS:

45 lb weight x 15
45 lb weight x 15

These are always draining, had a little trouble walking directly afterwards, but it feels wonderful when your done. I will probably try to push 16-17 reps next week.


COMMENTS: Overall, pretty damn good day. Things weren't as easy as in previous weeks, but that is to be expected with a 10 lb jump in Squats, Bench Press was pretty easy, and Barbell Row was getting hard. However, I am extremely satisfied, I just the weight to keep on moving. Ill be eating as much as possible to keep progressing in strength. I have to run to GNC and grab a new tub of Gold Standard Whey, I am completely out. Here is to Wednesday, I am kinda dreading the Military Press, but I am not scared of the Deadlift one bit even though I am jumping 10 lbs. (Weight at that level is all mental in my opinion, ill hammer it. With my Squats increasing in strength, the Deadlifts will only naturally follow suit.)


MACRONUTRIENTS / CALORIES: (This weekend I ate HORRIBLE, but I am eating much better during the week. Not to mention I am starting to cook Chicken Breasts to ease my hunger at night when I stay up late)

Protein - 285g
Carbohydrates - 342g
Fat - 87g

Calories - 3300~

BREAKDOWN - 35/41/24 (Not great, I ate a lot of Carbohydrates, HOWEVER, I ate healthy today. Rice, Corn, etc. So the Carbohydrates were definitely complex, on a workout day, I will take it with the sufficient protein.)


SLEEP:

5 hours last night + 3 hour nap = 8 hours.

WEIGHT:
191 lbs

[IowaCyclone]

I have been slacking on the updates here. Ill do a quick rundown of Wed / Fri of last week. Wed, did 330 x 5 on Deadlift .... pretty darn easy. 155 x 5 on Military Press, not too shabby. Then Friday, did 245 x 3 on Squat ... it was tough, not going to lie. Did 180 x 3, it was also tough. Rows, weren't THAT bad. So onto today.

MADCOWS 5x5
Week 7:
Monday, October 11th, 2011

Warm-up: 5 minute Exercise Bike
Hamstring Warm-up: Hamstring Leg Press (Feet positioned high, front of feet off of the press) - 3 x 10


SQUATS:

125x5
155x5
185x5
215x5
245x5

Tough, ripped my boxers apart, almost **** myself. However, I did it. Parallel, I am pretty positive parallel, or close.

INCLINE BENCH PRESS

95x5
115x5
135x5
160x5
180x5

This has definitely been the hardest week for bench press, no doubt about it. The last rep was sluggish as all hell, however I pulled it out. Next week I might be stalling, however, I have been improving a biitttt faster than the program is pushed for, the program jumps in like 3 - 4 lb intervals. So, I have a week to work up to a 185 x 5.

BARBELL ROW

115x5
135x5
160x5
185x5
200x5

Hard, but I did it ... maybe a lllliitttle sway, but now too bad.

Next week is going to be a tribulation for sure, however, we will overcome it. There is no other option. Lets do it baby.

MACRONUTRIENTS / CALORIES:

Probably close to 3000 calories today.
Carbs were higher than Protein.

I didn't keep track, but I ate a lot to be sure I was loaded for the workout.

Sleep last night:
5.5 hours of sleep (THIS HURT ME I BET, I had a 9 hour class day, and little sleep. I will be WELL rested for Friday.)

[IowaCyclone]

I have been slacking, and lazy in terms of updating this deal.

My diet has been pretty ****ty, but I am sure to eat a decent amount of carbohydrates on lifting days.


Well this week, personal record wise, the records haven't halted yet. (knock on wood.)

Deadlift - 345 x 5 (This was hard as ****, no lie)
Squat - 250 x 5 (Don't think I hit parallel, so I might have to go deeper Friday.)
Incline Bench Press - 185 x 5 (Difficult, but I got it, 190 x 3 will go up for sure on Friday)
Military Press - 160 x 4 (I have plateaued the last two weeks on Military Press, so lets hope once I get my diet and sleep in check, this will slowly progress)

So there ya go, the prior format won't be used as often now, because I would rather update it with a sloppy layout, than not update you guys at all.

Regardless, this is currently Week 8 of Madcows 5x5, and its doing me extremely well. Here is to next week and hopefully much more progression.