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  1. #91
    Registered User Schultzy85's Avatar
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    Cycle 7 1+ Press Day

    Pretty ordinary press workout yesterday, courtesy of cutting and a **** night sleep (missus snoring... fuuaarrrrk).

    Pressing

    Warm up sets:

    20kg x 5
    30kg x 5
    30kg x 3

    Work sets:

    45kg x 5
    50kg x 3
    57.5kg x 2

    Not too unhappy with this, heaviest weight I have put up for press, may have got three but got put off by one of my mates trying to 'Bro spot' me...... Anyway, all of my press sets lately seem to be hitting a calculated 1RM of 60kg, so will be interesting to see how I go with 60kg on next 1+ day.

    Assistance Work

    Dips supersetted with Pullups (BW dip reps)/(BW Pullup reps):

    7/4
    7/4
    10/4
    7/3
    6/3 (switched to chins on this set only)

    Happy with dips this workout, chins were a struggle after back day though, but not bad.

    Standing DB Press

    3 x 10 x 15kg
    2 x 10 x 12.5kg

    Tough again. Got through sets quickly though, was good.

    Rear Delt Machine Flyes

    3 x 10 x 73kg

    Reasonably tough.

    Cardio

    None....

    1+ Press Progression:

    C1: 8 x 42.5kg
    C2: 7 x 45kg
    C3: 8 x 47.5kg
    C4: 6 x 50kg
    C5: 6 x 52.5kg
    C6: 2 x 55kg
    C7: 2 x 57.5kg

    Slowing down a bit, but still happy with how it's going.

    Nutrition

    Been on track the last few days.

    Weight = 82.3kg on workout day (yesterday) but was 81.7kg this morning so going good. Might be just a low fluctuation but we'll see.
    Last edited by Schultzy85; 01-25-2013 at 01:57 AM.
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  2. #92
    Registered User Schultzy85's Avatar
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    Cycle 8 - 5+ Squat Day

    Squats today. Looking forward to bench tomorrow actually, with a bit less weight.

    Squats

    Warm up sets:

    50kg x 5
    60kg x 5
    70kg x 3

    Work sets:

    95kg x 5
    110kg x 5
    122.5kg x 5

    Didn't have much more than the 5 in me today, but this is pretty consistent with where I've been at lately so all good.

    Assistance Work

    SLDL's:

    8 x 60kg
    8 x 80kg
    8 x 100kg

    Last set was tough enough, but not too bad.

    Abs

    Superset of weighted crunches, hanging leg raises and side bends x 3.

    Cardio

    Did 120cals incline treadmill at the gym, and have just done another 150cals or so up and down the stairs at home. Gonna start upping the cardio for the next couple of weeks to try and get 1500 or so cals/week.

    5+ Squat Progression:

    C1: 6 x 97.5kg
    C2: 5 x 102.5kg (dropped training max after this workout to get form right)
    C3: 6 x 102.5kg (form getting better)
    C4: 8 x 107.5kg
    C5: 10 x 110kg (form solid)
    C6: 10 x 115kg (form/depth great)
    C7: 5 x 120kg
    C8: 5 x 122.5kg

    Well at least it was better than C7....

    Nutrition

    On point

    Weight = 82.0kg I think.
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  3. #93
    Registered User Schultzy85's Avatar
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    Cycle 8 - 5+ Bench Day

    Best bench day in ages today, best workout in a while too actually. Reset my bench training max back to around 90% of my 1RM, time to start again.

    Benching

    Warm up sets:

    30kg x 12ish
    40kg x 6
    40kg x 5

    Work sets:

    50kg x 5
    60kg x 5
    65kg x 10
    65kg x 5
    65kg x 5

    Absolutely stoked with this, was hoping I could hit 10, and did. This is a PR for calculated 1RM although at a much lower weight so not sure if it lines up 100%, but not complaining. At lower weights the best I had previously done was 10 x 60kg, so still good.

    Then decided to add a couple of more sets at same weight to increase volume a bit. These sets were tough enough and we'll see if this set up goes well in the coming weeks.


    Assistance Work

    Incline BB Bench:

    3 x 10 x 45kg

    Decided to bump it by 5kg and cut sets by 2. Easy enough, although tougher towards the end. Threw in a couple of pullups too but not enough to even note.

    Incline flyes

    10 x 15kg DB's
    8 x 15kg DB's
    10 x 12.5kg DB's

    Tough work. Gonna stick with starting with the 15's until I get 3 x 10 with good form.

    CGBP

    3 x 10 x 42.5kg

    Easy, smashed these out very quickly. Will bump to 45kg next week.

    Tricep pressdowns

    One warmup set, then 1 drop set, got 6/7 reps of the full stack (160lbs) then about 3/4 drops.

    Cardio

    HIIT seated bike = 10 x 20s/40s
    LISS incline treadmill = 20

    HIIT absolutely smashed me and LISS topped me off. All up probably 300cals.

    5+ Bench Progression:

    C1: 6 x 65kg
    C2: 7 x 65kg (form not great for first couple of weeks)
    C3: 6 x 67.5kg (form getting better)
    C4: 7 x 70kg (think this was first week to hit chest on every rep)
    C5: 4 x 72.5kg
    C6: 5 x 75kg
    C7: 5 x 72.5kg
    C8: 10 x 65kg

    Wow, surprised to see my reset took me back to the same as what I started with. But also good to see I have added 4 reps, better ROM and much better form, at the very least.

    Nutrition

    Nailed. Have craved a couple of cheats but generally haven't given in.

    Weight = 82.0kg (and need to do a huge crap....)

    Remarks

    Very happy with this workout. Glad I made the jump with resetting and looking forward to making some huge progress on bench when I start eating like a real man again.
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  4. #94
    Registered User trancebreak's Avatar
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    Jeez bro, nice high repping there. I just realised earlier when you reset your weight you can still get stronger with the lower weight and crush previous PR's in earlier cycles! I'm sure this reset is going to be the best thing for your bench in ages.
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  5. #95
    Registered User Schultzy85's Avatar
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    Thanks mate, yeah pretty happy. Reset seems like a good option, especially while I'm finishing this cut. Haven't been happy with a bench workout in ages, stoked with this one but.
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  6. #96
    Registered User yard_ape's Avatar
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    Joining your log on page 4...I'm a week into 5/3/1 and trying to get motivated to put down a log.
    ________________________________________________________

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  7. #97
    Registered User Schultzy85's Avatar
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    Originally Posted by yard_ape View Post
    Joining your log on page 4...I'm a week into 5/3/1 and trying to get motivated to put down a log.
    Welcome mate. Good luck on your 5/3/1 journey. Make sure you get the ebook if you haven't got it already. Also the following link has a good 5/3/1 spreadsheet if you haven't got one already:

    http://forum.bodybuilding.com/showth...#post939487853

    Send us a link to your 5/3/1 log if you start one, will sub.
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  8. #98
    Registered User Schultzy85's Avatar
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    Cycle 8 - 3+ Squats

    Squats today, maybe wasn't quite ready, but hit them anyway as I wanted to get in the gym. Missed logging my last couple of workouts, top sets were as follows:

    Deads 5+ - 5 x 152.5kg - just the min. here, didn't feel like pushing
    Press 5+ - 6 x 52.5kg - pretty happy with this one considering how I've been going

    Assistance work on both days was solid too, and have been getting in a good amount of cardio.

    Today's Squats

    Warm up sets:

    50kg x 5
    60kg x 5
    70kg x 3

    Work sets:

    100kg x 3
    115kg x 3
    130kg x 3

    Reasonably happy to get these three here, was a pretty tough set, but one of my better squat days of late.

    Assistance Work

    SLDL's:

    8 x 65kg
    8 x 85kg
    8 x 105kg

    Added 5 kg's to all sets, and got them again, last set was tough enough.

    Abs

    Superset of weighted crunches, hanging leg raises and side bends x 3.

    Cardio

    HIIT - 12 x 20s/40s

    Smashed me.

    3+ Squat Progression:

    C1: 6 x 102.5kg
    C2: 5 x 102.5kg (dropped weight to get form/depth better)
    C3: 6 x 107.5kg
    C4: 6 x 112.5kg
    C5: 7 x 117.5kg
    C6: 3 x 122.5kg, 1 x 150kg
    C7: 2 x 125kg (body was not ready for this)
    C8: 3 x 130kg

    Can't complain too much considering the cut, and definitely happy with this week.

    Nutrition

    Notbadman, small cheat yesterday = energy drink, but good outside of that. Even refused a couple of my favourite cookies today!

    Weight = 81.4kg

    Very happy with this, 1.5kg to go!
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  9. #99
    Registered User Schultzy85's Avatar
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    Cycle 8 - 3+ Bench Day

    Getting ready to hit a new gym for deadlifts today, so thought I better log my bench workout from Friday. Was a decent workout.

    Benching

    Warm up sets:

    30kg x 8ish
    30kg x 6
    40kg x 3

    Work sets:

    60kg x 3
    60kg x 3
    70kg x 8

    Pretty happy with this but forgot to add a couple of extra sets at the same weight (2 x 3 or something).

    Assistance Work

    Incline BB Bench:

    3 x 10 x 47.5kg

    Easy, 50kg next week. Supersetted with 3 x 8 pullups, very happy to get these.

    Incline flyes

    10 x 15kg DB's
    10 x 15kg DB's
    10 x 12.5kg DB's

    Aiming for 3 sets with the 15's next week.

    CGBP

    3 x 10 x 45kg

    Bit tougher than last week. Will bump to 47.5kg next week.

    Tricep pressdowns

    One warmup set, then 1 drop set, got 7.5 reps of the full stack (160lbs) then about 3/4 drops.

    Cardio

    Something, can't remember.

    3+ Bench Progression:

    C1: 5 x 67.5kg
    C2: 3 x 70kg (was not hitting full ROM until after this cycle I think)
    C3: 3 x 72.5kg (hitting full ROM)
    C4: 4 x 75kg
    C5: 3 x 77.5kg
    C6: 3 x 80kg
    C7: 3 x 77.5kg
    C8: 8 x 70kg

    Nutrition

    Not bad, but had a bit of a cheat day yesterday. Think I'm gonna finish this cut off now though, had enough.

    Weight = 81.8kg

    Remarks

    So pumped for deads today in a new (and hopefully better) gym!!!
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  10. #100
    Registered User trancebreak's Avatar
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    looks like your bench is getting somewhat stronger than what is was when you were bulking. gjdm
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  11. #101
    Registered User Schultzy85's Avatar
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    Originally Posted by trancebreak View Post
    looks like your bench is getting somewhat stronger than what is was when you were bulking. gjdm
    Yeah mate I think the weight drop will really fire it up. Cut is done for now, had enough, so interested to see what I can do on a bit of a surplus (although I'm going overseas for 4 weeks in two weeks).
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  12. #102
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    Cycle 8 - 3+ Dead Day

    So got into a new gym yesterday for dead day. Wanted to give it a crack but already knew I was pretty keen to join up as it's a bit more suited to powerlifting/bodybuilding, rather than your run of a mill fitness place.

    Really enjoyed it, and got to see some pretty big (200+kg) benches put up. Made my deads feel insignificant and I don't wanna bench in this place hahah......

    Deads

    Warm up sets:

    60kg x 5
    80kg x 5
    100kg x 3

    Work sets:

    130kg x 3
    145kg x 3
    162.5kg x 6 (chalked up for first time ever here, not only was I allowed to in this gym, they supplied it!)

    Not bad. No. 6 was an absolute grinder and my back is the sorest it's ever been today, but in a good way. Using chalk was awesome, no chance of grip problems at all. Might try belting up next time.

    Assistance Work

    Really just wanted to try out bits and pieces today in the new gym, so was a bit of a fukaround session really.

    Seated close grip cable rows

    15 x 77lbs
    12 x 99lbs
    10 x 122lbs
    10 x 144lbs
    8 x 166lbs

    T-Bar Rows (Chest supported, wide grip)

    Just trying it out.

    Various Curls

    Did some incline curls for the first time in a while, these really hurt...

    Cardio

    Fuk cardio....

    3+ Dead Progression

    C1: 6 x 130kg
    C2: 7 x 135kg
    C3: 5 x 140kg
    C4: 3 x 152.5kg (fukked the weight on these, then went for some heavy singles, got 162.5/167.5kg and missed 175kg or something like that)
    C5: 3 x 147.5kg, 1 x 167.5, 1 x 185kg
    C6: 8 x 152.5kg
    C7: 7 x 157.5kg
    C8: 6 x 162.5kg

    Time for this to move up again now that I'm on a surplus. Might give 190 a crack again next week.

    Added 32.5kg to my 1RM by the looks of things, don't think that's too bad.


    Remarks

    Really happy with the new gym. Will still train at my old one because I've got some mates that train there, but will get into this one whenever I can.

    Shoulder workout incoming soon also
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  13. #103
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    Cycle 8 - 3+ Press Day

    Presses today, in the new gym again, overall a good workout. Didn't train at my usual time (and normally train fasted) and really hadn't consumed much food for the day, so might of been a bit down on energy but not too bad.

    Pressing

    Warm up sets:

    20kg x 5
    30kg x 5
    30kg x 3

    Work sets:

    45kg x 3
    50kg x 3
    57.5kg x 0
    57.5kg x 2

    Pretty happy with the fact I failed to get it up then came back for 2 reps. Probly would've got 3 if I got it up to start with, but not unhappy with 2. Hit 2 on last cycles 1+ for the same weight so not bad considering the diet.

    Pretty confident I can hit 60kg (1 plate per side) for 2 next week!


    Assistance Work

    Dips supersetted with Pullups (BW dip reps)/(BW Pullup reps):

    9/5
    9/5
    9/5 (switched to chins on this set)
    8/5
    6/3

    Decent.

    Seated calf raises

    20 x 30kg
    20 x 50kg
    18 x 50kg
    18 x 50kg
    20 x 50kg

    Or something like that. Haven't done these in so long, good stuff.

    Standing DB Press

    10 x 15kg DB's
    10 x 17.5kg
    10 x 17.5kg
    10 x 17.5kg

    Easy enough, will start with 20's next week.

    Raises

    Superset of laterals/behind the back laterals/lying. Smashed the shoulders.

    3+ Press Progression:

    C1: 10 x 40kg
    C2: 10 x 42.5kg
    C3: 7 x 45kg
    C4: 10 x 47.5kg
    C5: 8 x 50kg
    C6: 6 x 52.5kg
    C7: 4 x 55kg
    C8: 2 x 57.5kg

    ........

    Remarks

    Good to be eating at a surplus again, but work threw both my workout timing and meal timing out of whack today. Overall not a bad workout though.
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  14. #104
    Registered User I Drive Spoons's Avatar
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    good job on the increase, especially on your squats! subbed because your thread is short.
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  15. #105
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    Bring on the one plate press budddddddy. It's always good to be pressing what the majority of the gym goers bench!
    Mirin your new gym, free chalk... bastard
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    Originally Posted by I Drive Spoons View Post
    good job on the increase, especially on your squats! subbed because your thread is short.
    Thanks mate. Progress has been good until I decided to cut, but back on a surplus now so keen to see my lifts start moving up again.

    Originally Posted by trancebreak View Post
    Bring on the one plate press budddddddy. It's always good to be pressing what the majority of the gym goers bench!
    Mirin your new gym, free chalk... bastard
    So keen to hit one plate! Hopefully I don't fuk it up.... Yeah new gym is good mate, seems like a good bunch of dudes and can't complain about free chalk.
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    Cycle 8 - 1+ Squat Day

    Best squat day in a while today.

    Squats

    Warm up sets:

    600kg x 5
    70kg x 5
    80kg x 3 (belted up from here onwards for the first time ever, started with the belt light to get a feel for it)

    Work sets:

    110kg x 5
    120kg x 3
    140kg x 2 (Should of been 137.5kg by my spreadsheet but wanted to hit 3 plates)

    First time belted, so that probably helped a bit, but stoked to rep 3 plates! Second rep was an absolute grinder/good morning but still got it.

    Assistance Work

    SLDL's:

    70kg x 8
    90kg x 8
    110kg x 8

    Added 5kg to these again. Got them easily enough but might add just 2.5kg next week. Supersetted in 3 x 5 pullups too.

    Abs

    3 sets of a circuit consisting of weight crunches, hanging leg raises and side bends. Good.

    1+ Squat Progression:

    C1: 3 x 110kg
    C2: 3 x 110kg (dropped training max to improve form)
    C3: 3 x 115kg
    C4: 5 x 120kg
    C5: 8 x 122.5kg
    C6: 4 x 127.5kg
    C7: 3 x 132.5kg
    C8: 2 x 140kg (First time belted up)

    Felt better today, I think progress is coming back.

    Looking forward to bench day tomorrow.
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  18. #108
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    A few more Squat days with the belt and the carryover will be ridiculous bro, good work. Both our squats are boosting
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    Cycle 8 - 1+ Bench Day

    Chit bench day on Thursday.... Don't know what happened here, was feeling good but just couldn't hit them....

    Benching

    Warm up sets:

    30kg x 5
    40kg x 5
    50kg x 3

    Work sets:

    60kg x 5
    65kg x 3
    72.5kg x 5

    Was hoping for more here, even though 5 on 1+ day is alright. I went for a sixth and failed. No spotter so had to drop the weights of, good times.....

    Assistance Work

    Incline BB Bench:

    10 x 50kg
    8 x 50kg
    8 x 50kg

    Thought I would get 3 x 10 here easy enough, but not this day. Will stay with 50kg next time. SS with some pullups.

    Incline flyes

    10 x 15kg DB's
    10 x 12.5kg DB's
    10 x 12.5kg DB's

    Really wanted 3 x 10 with the 15's, but not this day...

    CGBP

    3 x 10 x 47.5kg

    Finally something I could actually hit. Will bump to 50kg next week. SS with some high rep machine flyes to get the blood flowing.

    Tricep pressdowns

    One warmup set, then 1 drop set. New machine so getting a feel for the stack, but just tried to burn the tri's a bit as is always the aim.

    3+ Bench Progression:

    C1: 3 x 72.5kg (form ordinary)
    C2: 3 x 72.5kg (form better)
    C3: 4 x 72.5kg (stuffed up the weight here)
    C4: 3 x 77.5kg
    C5: 2 x 80kg
    C6: 1 x 82.5kg
    C7: 2 x 80kg
    C8: 5 x 72.5kg

    Hopefully chalk this up to a bad day, and go better next cycle.

    Getting ready for deads shortly... Then it's my buck's night! Goodbye gains hello looseness!
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    Madcow's!

    Ok so I've decided to start Madcow's for a few reasons:

    - Going overseas next week so 3/week workouts will be easier (and cheaper). Also should be easier from a time/recovery perspective.
    - Seriously committing to bulking so want to maximise strength gains.

    Plan on running it for at least 12 weeks, then might jump back on 5/3/1. Mainly want to hit a 2 plate bench and think Madcow's is a good way to get there.

    So, as a starting point, current maxes are (estimated or actual, although I might not quite be there right now seeing as I've been cutting):

    1RM/5RM (kg)

    Squat - 150/125
    Dead - 185/165
    Bench - 82.5/75
    Press - 60/55

    Have set Madcow's up based on the 5RM and to hit new PR's in week 4. Barbell rows based on a 5RM max of 80kg but this is a ballpark as haven't done them in ages.

    Today's workout:

    Squat

    5 x 60kg
    5 x 70kg
    5 x 90kg
    5 x 100kg
    5 x 115kg

    Easy enough here. Got through it quickly.

    Bench

    5 x 35kg
    5 x 45kg
    5 x 50kg
    5 x 62.5kg
    5 x 70kg
    3 x 60kg
    3 x 60kg

    Again, easy enough, hit 8 reps at 70kg two weeks ago so it should be. Added a couple more sets as I feel my bench can handle the volume.

    Rows

    5 x 40kg
    5 x 50kg
    5 x 60kg
    5 x 65kg
    5 x 75kg

    These were hard enough, however I did them quickly and once my body gets used to them I think the weight is about right.
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  21. #111
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    Madcows is definitely a good choice for your goals. Workouts should be quite quick with a 1x5 true workset, and the strength gained will make 5/3/1 a whole different program once you get back to it. Where abouts overseas are you going?
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  22. #112
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    Originally Posted by trancebreak View Post
    Madcows is definitely a good choice for your goals. Workouts should be quite quick with a 1x5 true workset, and the strength gained will make 5/3/1 a whole different program once you get back to it. Where abouts overseas are you going?
    Yeah I think it will go well. Liking it so far.... Will give it 12 weeks min and might continue after that.

    Going to Thailand/Hong Kong/Macau/Singapore, getting married in Thailand. Leave Monday, can't wait!!!
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  23. #113
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    Madcow's - Week 1 Training Day 2

    Getting ready to hit the gym for training day 3, thought I better log Thursday's workout.

    Squat

    5 x 60kg
    5 x 70kg
    5 x 90kg
    5 x 90kg

    Tough enough given I'd only squatted two days before, will take a bit of getting used to squatting 3 times a week.

    Press

    5 x 30kg
    5 x 40kg
    5 x 45kg
    5 x 50kg

    Easy.

    Deads

    5 x 60kg
    5 x 100kg
    5 x 115kg
    5 x 130kg
    5 x 152.5kg

    Hard enough with sore legs, but probably had 3 reps in the tank which feels about right.
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  24. #114
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    Congrats man. Shes a lucky girl no homo
    Does she even squat? Hahaha i try get my gf to squat but she complains the bar is too heavy fuuuark
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    Originally Posted by trancebreak View Post
    Congrats man. Shes a lucky girl no homo
    Does she even squat? Hahaha i try get my gf to squat but she complains the bar is too heavy fuuuark
    Haha she does actually mate (and below parallel)! She's been training ****ty splits for the last year or so but I recently got her onto JasonDB's Starting Strength (or whatever its called). She hit 40kg 5x5 today.... So I'm the lucky one...
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    Madcow's - Week 1 Training Day 3

    Probably ate 500-1000cals below goal yesterday (fuk you work), but not too bad a session considering.

    Squat

    5 x 60kg
    5 x 70kg
    5 x 90kg
    5 x 100kg
    3 x 117.5kg
    8 x 90kg

    Hard enough, would've had maybe two **** reps in me. 8 x 90 was hard after all that too.

    Bench

    5 x 35kg
    5 x 45kg
    5 x 50kg
    5 x 62.5kg
    3 x 72.5kg
    8 x 52.5kg

    Not bad. 8 x 52.5 was easy enough.

    Rows

    5 x 40kg
    5 x 50kg
    5 x 60kg
    5 x 65kg
    3 x 77.5kg
    8 x 60kg

    3 x was tough but 8 x was easy.... Will continue to see how I go.

    Extras

    Incline hammer strength press ss with pullups (focusing on time under tension). Bro curls.

    Anyway, this is my last workout in this country. Monday I head to Thailand to get married, then to Hong Kong/Macau/Singapore.... Hopefully I can find some gyms and keep things going, 3 workouts a week should be easy enough.

    May or may not log my workouts whilst overseas, but when I'm back I'll probably start a new log titled Madcow's something or other...
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  27. #117
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    Have fun bro. Make sure to drop by to my log once your new log is up! Catch you later
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    New Log

    For anyone who subs to this log, I've just started a new one - Beards, Beers and Beef - for my Madcow journey, here http://forum.bodybuilding.com/showth...hp?t=152759103
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