Yowhattapfatso does the Madcow

[Trey70]

Ok rewatched it. Especially on the first one, your butt hits bottom but the bar keeps moving down dragging you forward a bit. So I think that's just fixed by tightening up the lower back more and keeping everything packed. Maybe just a tad less speed on the drop down as well. Stretching hamstrings a bit might keep you from getting stuck and falling forward too, even earlier in the day stretching. I can't touch my toes in the morning, until I get warm and stretched I don't have full range on squats.

Really good strength man. That 285 front squat is sick.

[yowhattapfatso]

I see what you're talking about and it is probably a flexibility issue with my hamstrings. I stalled early on SL5x5 doing lowbars and didn't get past it until I deloaded and switched to highbar squats.

[yowhattapfatso]

Monday 11/12/2012
week 3 day 1

Squat:
45x10
135x5 (140)
175x5
210x5
245x5
280x5

BB Bench Press:
45x10
105x5
135x5 (130)
160x5
185x5
210x5 had to dig down deep and find my balls to hit that last rep.

Pendlay Row:
105x5
135x5 (130)
155x5
180x5 gloves
205x5 straps

Power Clean:
135x3

light PC's then racked barbell.

One Arm DB Rows:
40x10
55x10
65x10
75x10
85x10

kept it light and tight.

Notes:
*I spent the day at Legoland walking around the park from 11am-5pm and my left knee was aching. I thought about taking another rest day but it would have cut out the extra shoulder work I do on Saturdays.
*10:30pm-11:30pm gym time. Exhausted so I only did 1 accessory for back and none for chest or squats.

[TheReverend]

^ the information you've learned, retained and are applying over the past year is amazing dude.

[yowhattapfatso]

Dude Pat at Legoland there was a place where you can watch the workers putting together legos for the attractions. I thought one looked oddly familiar...

kids 491.jpg

louis CK in high school

[TheReverend]

Dude Pat at Legoland there was a place where you can watch the workers putting together legos for the attractions. I thought one looked oddly familiar...

Attachment 5075893

louis CK in high school

Lincoln Lincoln Lincoln Lincoln

[yowhattapfatso]

Lincoln Lincoln Lincoln Lincooooooln
lincoln lincoln you're gonna diieeeee

[burlyman619]

Hey bro, I am in! I am running basically the same program (Bill Starr's 5x5) , and we have similar lifts. I am very interested in your progression man!




Here is my log :

http://forum.bodybuilding.com/showth...#post978337133

[yowhattapfatso]

Hey bro, I am in! I am running basically the same program (Bill Starr's 5x5) , and we have similar lifts. I am very interested in your progression man!

I sees your log and I am in!

Hey what program were you running on your cut? I just had something come up today that might require me to drop 30 pounds ASAP (aka THE CUT OF ALL CUTS)...and madcow 5x5 is a strength training program thats best when used in conjunction with eating over maintenance....

[burlyman619]

I sees your log and I am in!

Hey what program were you running on your cut? I just had something come up today that might require me to drop 30 pounds ASAP (aka THE CUT OF ALL CUTS)...and madcow 5x5 is a strength training program thats best when used in conjunction with eating over maintenance....

ASAP as in "a couple weeks I need to go on a concentration camp diet" or " I have a comfortable amount of time" asap?

I didnt run a program per se, but this is what I did...My cut was roughly 10 weeks long (those pictures were taken 45 days apart for a contest that fell through), but my progress became stagnet around week 8 or so.

I ate 2200 calories, 40% protein, 30% carbs, 30% fat. All proteins were lean, carbs were veggies with a weekly refeed with pasta, and fats came from avacados and nuts.

I lifted 5 days a week. Legs, back, chest, shoulders, arms. 3-4 exercises per body group, 4 sets each. I varied my reps from 15-12 one week, 10-12 the next week, 6-8 then next ect ect. I just kept mixing it up week from week.

I did HIIT cardio on an empty stomach in the mornings before breakfast 3-4 times a week. But I have to warn you, this is hard as ****.


Cutting fuking blows. It requires 10 times the amount of discipline as bulking and its a lot of trial and error.

Edit: virtually no alcohol or milk for that whole time. I had like 3 drinks one night. Coffee and water were the only liquids I drank.

[yowhattapfatso]

Wednesday 11/14/2012
week 3 day 2

Squats:
45x8
95x5
140x5
175x5
210x5
210x5

OHP:
45x8
95x5
115x5
135x5 (130 on spreadsheet)
150x5

Deadlift:
135x5 sumo
230x5 sumo
280x5 conventional DOH
325x5 conventional straps
370x5 conventional straps

*Hand is almost fully healed. I'll be ditching the gloves/straps next week.

45° Hyperextension:
1x10 (bw)
45lbs x 8
45lbs x 8
45lbs x 8

Notes:
-I have 2 sons in football with games and practices almost every day of the week. I have to keep my workouts fast and efficient.
-I stopped taking creatine monohydrate a few days ago and holy hell that last OHP rep at 150lbs was a struggle.
-thought girl on adductor machine was mirin' my deadlifts. realized it was the face of disgust from the weights making too much noise hitting the ground. I did true controlled lowers to please her. (honey if youre out there and reading this, pls respond)

[yowhattapfatso]

ASAP as in "a couple weeks I need to go on a concentration camp diet" or " I have a comfortable amount of time" asap?

I didnt run a program per se, but this is what I did...My cut was roughly 10 weeks long (those pictures were taken 45 days apart for a contest that fell through), but my progress became stagnet around week 8 or so.

I ate 2200 calories, 40% protein, 30% carbs, 30% fat. All proteins were lean, carbs were veggies with a weekly refeed with pasta, and fats came from avacados and nuts.

I lifted 5 days a week. Legs, back, chest, shoulders, arms. 3-4 exercises per body group, 4 sets each. I varied my reps from 15-12 one week, 10-12 the next week, 6-8 then next ect ect. I just kept mixing it up week from week.

I did HIIT cardio on an empty stomach in the mornings before breakfast 3-4 times a week. But I have to warn you, this is hard as ****.


Cutting fuking blows. It requires 10 times the amount of discipline as bulking and its a lot of trial and error.

Edit: virtually no alcohol or milk for that whole time. I had like 3 drinks one night. Coffee and water were the only liquids I drank.

Thanks for the detailed response.
I'm planning on re-enlisting into the army natl guard and I'm 20 pounds "overweight" for my height, but I make the army's bodyfat requirement (got taped at 23%, cutoff is 24%). I'll find out more details tomorrow.

You said a 5-6% bodyfat drop in 10 weeks in your thread? I'm looking to get to 18% bodyfat as an immediate goal with 10-12% as a final goal. I lost 50 pounds earlier this year between February and June, since then I haven't been able to make up my mind on losing weight or progressing on my lifts (eating above maintenance).




also is that HIIT on top of your navy PT or in addition to?

[yowhattapfatso]

my fat face always makes me rofl

[burlyman619]

Thanks for the detailed response.
I'm planning on re-enlisting into the army natl guard and I'm 20 pounds "overweight" for my height, but I make the army's bodyfat requirement (got taped at 23%, cutoff is 24%). I'll find out more details tomorrow.

You said a 5-6% bodyfat drop in 10 weeks in your thread? I'm looking to get to 18% bodyfat as an immediate goal with 10-12% as a final goal. I lost 50 pounds earlier this year between February and June, since then I haven't been able to make up my mind on losing weight or progressing on my lifts (eating above maintenance).

[IMGg[/IMG]


also is that HIIT on top of your navy PT or in addition to?

That is AWESOME progress man! Youre on the right track!


Well, I had to loose an insane amount of weight before boot camp (went to Europe for a month right before I joined, made all kindz of gainz) and it was a miserable experience . Granted I was 18 at the time lol Do what you have to do.

Seems to be you've made some awesome progress in the past, both in terms of strength and fat loss. Why would you change that? You also mentioned that your family obligations are getting in the way of your workouts, you really cant be 3 workouts a week! "adjust the sails, not the wind" .


I am not completely sure about the numbers man. Like I said, I just watched the mirror. I know for the last 2-3 weeks I didnt see much of a change. Those numbers are just rough estimates.


And Navy PT program? lol laughable! Right now they sent me back to school and there is NO PT program here. In the fleet, at the commands Ive been to, itspretty much nonexistent or a complete joke and I just wouldnt go and do my own thing.

[TheReverend]

-I stopped taking creatine monohydrate a few days ago and holy hell that last OHP rep at 150lbs was a struggle.

^ Definite mental block

[TheReverend]

my fat face always makes me rofl

Your fat face is the new background on my computer
























Tiled

[TheReverend]

And Navy PT program? lol laughable! Right now they sent me back to school and there is NO PT program here. In the fleet, at the commands Ive been to, itspretty much nonexistent or a complete joke and I just wouldnt go and do my own thing.

He's a former Winger like me, so he's experienced in this arena.

[burlyman619]

He's a former Winger like me, so he's experienced in this arena.

"Alright guys we have PT tomorrow"

" Ok, where do I NOT need to be tomorrow"

" just dont be at the track, thats where theyre having it"

[HoneyBadger300]

Nice log so far, kicking some madcow butt. Why do you add so many other exercises? I'm doing Madcow too, so I thought I'd stop in and see how you're doin.

[yowhattapfatso]

-Filled out most of my paperwork, going to do my physical at MEPS on Tuesday, swear-in will be same day.
-Recruiter laughed when I asked about a fitness test, he said I don't need to do one to enlist
-I am 20 pounds "overweight" but he taped me at 21% (24% cutoff) and said not to worry
-13B Field Artillery MOS hoo-hah!!
-I'll be taking a reduction to E4 to get into my friend's unit, no biggie.

SO BASICALLY FALSE ALARM ON THE WHOLE LOSING WEIGHT THING (kidding)
I can take my time cutting bodyfat rather than jumping on the EC/CLEN/DTP/METH/COKE mega-stack !

[TheReverend]

-Filled out most of my paperwork, going to do my physical at MEPS on Tuesday, swear-in will be same day.
-Recruiter laughed when I asked about a fitness test, he said I don't need to do one to enlist
-I am 20 pounds "overweight" but he taped me at 21% (24% cutoff) and said not to worry
-13B Field Artillery MOS hoo-hah!!
-I'll be taking a reduction to E4 to get into my friend's unit, no biggie.

SO BASICALLY FALSE ALARM ON THE WHOLE LOSING WEIGHT THING (kidding)
I can take my time cutting bodyfat rather than jumping on the EC/CLEN/DTP/METH/COKE mega-stack !

That Travis guy?

[HoneyBadger300]

Congrats. I just got out of the MC, would never got back to military life! Congrats on going back in to be with your buddy though.

[yowhattapfatso]

Nice log so far, kicking some madcow butt. Why do you add so many other exercises? I'm doing Madcow too, so I thought I'd stop in and see how you're doin.

welcome my son, welcome to the machine....

I do the extra lifts as accessory work to the big 3 but it's also for vanity reasons. The extra volume has really done a lot for the parts that I felt were lagging behind, which were my traps chest and shoulders. I never let them get in the way of Squats/Bench/Deadlift though and so far they haven't *fingers crossed*

How do you feel about only having 1 day for OHP and Deadlift? (whereas SL5x5 was alternating 1/2/1)

[yowhattapfatso]

That Travis guy?

Yes sir. the guys in his unit are cool as hell and I miss being in the military

Congrats. I just got out of the MC, would never got back to military life! Congrats on going back in to be with your buddy though.

Oh dude congrats on that too. The army is a lot more laid back than the marines and it's in the reserves so it's like 1/8th marines (usmc-LITE)

[burlyman619]

Thats good news man. AIDS diets are not fun.

[yowhattapfatso]

^ Definite mental block

Reported for trolling. I told my mom and she's not happy with you.

[HoneyBadger300]

Oh dude congrats on that too. The army is a lot more laid back than the marines and it's in the reserves so it's like 1/8th marines (usmc-LITE)

Oh wow, I didn't realize there was that many marines in the army reserves. Makes sense though, same pay but way less stress. Congrats buddy!

[yowhattapfatso]

Friday 11/16/12
Week 3 day 3

2 scoop C4 PWO

Squat:
140x5
175x5
210x5
245x5
285x3
210x8

BB Bench Press:
105x5
135x5
160x5
185x5
215x2 (failed 3rd rep)
160x8

Pendlay Row:
105x5
135x5
155x5
180x5
210x3
155x8

Power Shrugs:
135x10
225x10
315x10
405x10

Notes:
*This might be my last day on Madcow. I'm going back on a cut to get within a respectable level for Army standards (not fat).
*I had a long day at the recruiting office getting my package squared away, I was just exhausted and had my mind on other things.
*Tuesday is my physical at MEPS and swear-in.

[yowhattapfatso]

Ugh the sad thing is those Pendlay Rows are with strict form (no body english or cheating)
I can row 225x5 but only bench press 225x2

[burlyman619]

getting my package squared away, I was just exhausted and had my mind on other things,like penises.
*Tuesday is my physical at MEPS and swear-in.

u wot m8



All kidding aside, good luck on your cut.


Diet is king.


Do you have to go through their boot camp, or do you just show up to the command?