I Just Can't Quit Macenko! Starring BSN EvoTest and PES Erase PRO

[BenW22]

Background:
I don't plan to go into too much detail here. Most of the guys who are reading this Log already know me and many awesome qualities. Just a quick recap for the noobs: 32, Chicagoland, Genomyx rep, work with books in real life, bald and wicked awesome.

Lifting History:
I don't have much history with lifting programs. I did a half-hearted attempt at 5/3/1 about a year ago. Recently I had very good luck with Macenko, which inspired me to do a full body program. Madcow it is!

Supplements:
Of course, the usual multi and fish oil (Haleo Aqua Red at the moment, no fish burps which is nice) Beyond that, I just finished an XFO/SuperTest run. I'm currently using MN Accelerant for a quick New Years "cut." Basically, I'd like to get back to 185 pounds and I'm sitting at 189 now. My PREs of choice are Craze, Origin, and Powermax. I also often stack Detonate, ErgoShred or Black Cats v2 with the aforementioned PREs. Why, yes, I am a stim junkie thank you very much. I also have some Erase PRO I might try in the near future. Lastly, I usually drink Protocol intra. Love the stuff.

Why a Workout Log?
I'm not Logging any supps at the moment and I find that I miss Logging. It definitely helps keep me motivated at the gym. Plus, I miss you guys

Misc:
Food Porn: check
Workout Vids: check
Shin Guards: Screw you guys, check

[BenW22]

Workout #1: Starting out right!

Supplements:
3 scoops Genomyx Origin

Madcow Week 1, Day 1

Squat
105x5
135x5
165x5
185x5
210x5

Here's the 210x5. Honestly, this might be the best form I've ever had north of 200.



Bench Press
100x5
120x5
145x5
170x5
195x5

...and then I kinda broke off the plan for a sec.
225x3 Rep PR
240x1 Boom - PR!

My goal was to get 240 by the end of Macenko. Well, my last Macenko workout is scheduled for Sunday, so I just made it I've failed the last two times I attempted 240, so I was very stoked after getting it today.

BB Row
80x5
95x5
115x5
135x5
155x5

Cable Pulldown
Wide Grip:
120x10
140x10
160x10

Close Grip:
140x10
140x10
140x10

And then I spent 40 minutes on the treadmill doing intervals at various speeds and inclines.

Comments:
I don't plan to combine Madcow and Macenko like I am this weekend, but I was eager to get a start on Madcow. It worked out well because the light-ish Week 1 weights were a perfect ramp up for maxing out I've been experimenting with dosing/stacking Origin, but it seems that 3 scoops is the sweet spot for me. One Logger calls it "Calm like a bomb" and now I can totally see why. I wasn't chatty or super "happy" like I can be on Craze, but I had energy and focus for days. It was awesome.

More to come...

[KenshinH]

1rd!

So Ben, will 3 scoops of Origin get me a bench PR too?

[dbone1026]

In for dirty librarian talk

[sloop]

1st! Gainsville awaits.

[BenW22]

1rd!

So Ben, will 3 scoops of Origin get me a bench PR too?

Duh. Of course

In for dirty librarian talk

Is there any other kind?

1st! Gainsville awaits.

That's the plan!

Thanks for stopping by guys!

[Marshall28]

Inb4cableflys

[Anthony21]

First i'm glad to see you decided to take your strength training serious and jump on MC. You'll definitely reap the strength gains if you stick to how the program is laid out.


Nice squats and huge props on your bench PR.

[Marshall28]

[0R1G1N]

I iz here

[BenW22]

Workout #2: Finishing up Macenko

Supplements:
3 scoops Genomyx Origin

Jogged 1 mile to warm up

Bench Press - Macenko Week 8, Day 2
140x8
175x6
195x4
210x3
225x2
205x5 AMRAP
235x1 for kicks

Kind of a ho-hum way to finish up Macenko. I hit my numbers and not much else. My left shoulder has been bothering me off and on for awhile and, unfortunately, I wasn't really able to push it today.

Incline Bench
135x10
155x8
175x6 (rep PR)
185x5 (rep PR)
205x1 (PR)

Incline Bench Cable Fly
20x10
25x10
25x10
25x10

Close Grip Bench Press
95x10
135x10
155x8
185x3
135x10

Comments:
Wow, where did those PRs on incline come from?? Despite flat being sort of ho-hum, incline really made today a good day. I ended up wearing a sweatshirt for the incline sets, which I think helped my shoulder a bit. Warm joints = happy joints. Now that Macenko is completed, it's time to hit Madcow and hit it hard. Speaking of Macenko, here is a list of my notable PRs throughout the program:
1RM: 230 --> 240
225x1 --> 225x3
205x5 --> 205x7
210x2 --> 210x5

My incline numbers also jumped during the program as well:
1RM: 195 --> 205
155x8 --> 155x10
175x4 --> 175x6
185x1 or 2 --> 185x5

The only downside I experienced with Macenko is the pain in my left shoulder. I think my form actually improved during the program (more of an arch, more solid base), so maybe it was just the increased benching taking a toll on my shoulder? Not sure.

[Anthony21]

I thought you were doing MC?

[dbone1026]

Congrats on the PRs. Don't push it though if the shoulder pain continues. No reason why you can't do Madcow but sub out the bench portion. I think I may start Madcow as well (just the squat portion)

[KenshinH]

Congrats on the PRs Ben!

I thought you were doing MC?

Congrats on the PRs. Don't push it though if the shoulder pain continues. No reason why you can't do Madcow but sub out the bench portion. I think I may start Madcow as well (just the squat portion)

[BenW22]

I thought you were doing MC?

Oh, I am. I just had one day left of Macenko that I needed to finish up. It's Madcow time now

Congrats on the PRs. Don't push it though if the shoulder pain continues. No reason why you can't do Madcow but sub out the bench portion. I think I may start Madcow as well (just the squat portion)

Well, it's an odd discomfort. I can still bench (weirdly, it hurts more on flat than on incline) and it doesn't bother me during normal life. I'm just working on getting it warm and loose before lifting. But, yes, I'll definitely be careful with it.

Congrats on the PRs Ben!

Thanks, T. I've worked on widening my grip a bit on both flat and incline and am enjoying the results

[BenW22]

MMM....Whole Foods Spicy Tuna w/brown rice. Certainly not as good as restaurant sushi, but Whole Foods does a pretty good job I think

[KenshinH]

Oh, I am. I just had one day left of Macenko that I needed to finish up. It's Madcow time now



Well, it's an odd discomfort. I can still bench (weirdly, it hurts more on flat than on incline) and it doesn't bother me during normal life. I'm just working on getting it warm and loose before lifting. But, yes, I'll definitely be careful with it.



Thanks, T. I've worked on widening my grip a bit on both flat and incline and am enjoying the results

You may want to bring in the grip and see if the shoulder still bothers you. The wider grip may be the culprit. Also make sure to tuck your shoulder blades if you're not already.

Edit: That sushi roll looks delicious!

[BenW22]

You may want to bring in the grip and see if the shoulder still bothers you. The wider grip may be the culprit. Also make sure to tuck your shoulder blades if you're not already.

Edit: That sushi roll looks delicious!

The wider grip felt like it actually helped my shoulder. I've always done ring-finger on the smooth part in the knurling. I widened it to middle finger and it definitely felt more comfortable. I really think the culprit was simply benching so often while on Macenko. And once the joint warmed up, it felt fine.

[Marshall28]

Big improvments Benzo. Nice work.

[BenW22]

Workout #3: Not too bad...yet.

Supplements:
3 scoops Genomyx Origin

Madcow Week 1, Day 2

Squat 4x5
105x5
135x5
160x5
160x5

OHP 4x5
70x5
85x5
100x5
115x5

Deadlift 4x5
185x5
215x5
250x5
285x5

Fat Gripz BB Row
95x8
115x8
115x8
135x8

Cardio
30 minutes on the treadmill at various inclines and speeds

Comments:
I'm a member at a chain gym and the location I went to tonight was p-a-c-k-e-d. It's like all the Resolutioners chose this one gym to go to. I got in, hit my numbers, and got out of the way. The weight isn't too bad....yet. I know it'll get heavier. The most encouraging set was the 115x5 on OHP. It felt pretty light and I remember the not too distant past when it felt very heavy...

[0R1G1N]

Can see the improvement......strong work

[dbone1026]

Solid Madcow workout Ben. Think I am leaning towards Madcow for squats soon, so it will be interesting to track your progress

[Marshall28]

If only you could do madcow 6 days a week I would be in

[dbone1026]

If only you could do madcow 6 days a week I would be in

But that is what I am doing, only doing the squat portion of Madcow (so 3x a week) but following my normal PHAT training the other 2-3 days

[BenW22]

Workout #4: Maybe not the smartest idea, but whatev

Supplements:
1 Scoop Berry Lemonade Craze

Madcow Week 1, Day 3

Squat
105x5
135x5
160x5
185x5
215x3
160x8

Bench Press
100x5
120x5
145x5
170x5
200x3
155x10

BB Row
85x5
95x5
115x5
135x5
160x3
115x8

Close Grip Bench Press
115x10
135x10
145x10
155x10

Cardio
20 minutes on the treadmill at various inclines and speeds

Comments:
I don't plan to often do Madcow sessions two days in a row like this, but it's early and the weights are still pretty light. Plus, the only exercise I repeated was squats, bench and row were new. I have the next two days off from the gym, so I'll recover well and hit it hard this weekend

[BenW22]

Can see the improvement......strong work

Thanks!

Solid Madcow workout Ben. Think I am leaning towards Madcow for squats soon, so it will be interesting to track your progress

Well, deadlifts are already heavy and it's Week 1, so we'll see what kinda "progress" I can make.

If only you could do madcow 6 days a week I would be in

Maybe you work out too much!

But that is what I am doing, only doing the squat portion of Madcow (so 3x a week) but following my normal PHAT training the other 2-3 days

Do what Dbone does: profit.

[dbone1026]

Do what Dbone does: profit.

Fap while wearing an eye patch?

[Marshall28]

Bench 200x3 ? Come on dude.

[BenW22]

Bench 200x3 ? Come on dude.

That's all I was supposed to do! It's week 1. That and I didn't have a spotter, so I didn't push it.

[dbone1026]

That's all I was supposed to do! It's week 1. That and I didn't have a spotter, so I didn't push it.

You forget, according to Marshall you are supposed to test a new PR each and every week of a program