RT1957 Journal #2 4/6/2017

[RT1957]

RT 04/16/2020
RTO60 Week 12
Madcow W1 D3
Morning weight: 198.7

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 1
5 X 155 X 1
3 X 180 X 1
8 X 135 X 1

Bench Press
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 125 X 1
3 X 150 X 1
8 X 115 X 1

Pendlay Rack Rows
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 125 X 1
3 X 150 X 1
8 X 115 X 1

End of my week 12 for this year and my first week of Madcow. All went as written without issue. I'll either start on Sunday or Monday just depending on how I feel. Good workout today and I did again take a few more days off than usual but I just letting myself be a little more free with how it plays out. We leave May 1st and we bought a small house to land softly in and then when our house that is being built is ready we can take our time moving in and have this second home as a rental. Hope everyone is being safe and washing your hands

[ElrondHubbard]

RT 04/16/2020
RTO60 Week 12
Madcow W1 D3
Morning weight: 198.7

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 1
5 X 155 X 1
3 X 180 X 1
8 X 135 X 1

Bench Press
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 125 X 1
3 X 150 X 1
8 X 115 X 1

Pendlay Rack Rows
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 125 X 1
3 X 150 X 1
8 X 115 X 1

End of my week 12 for this year and my first week of Madcow. All went as written without issue. I'll either start on Sunday or Monday just depending on how I feel. Good workout today and I did again take a few more days off than usual but I just letting myself be a little more free with how it plays out. We leave May 1st and we bought a small house to land softly in and then when our house that is being built is ready we can take our time moving in and have this second home as a rental. Hope everyone is being safe and washing your hands

You're good for now, Ron. You probably don't want to get into it too deep until you're settled in to your new place. For now, it's best to use it as a stress reliever rather than a stress producer!

[RT1957]

You're good for now, Ron. You probably don't want to get into it too deep until you're settled in to your new place. For now, it's best to use it as a stress reliever rather than a stress producer!

Yes I'm just going to run the numbers it gives me and not over think any of it. If a take a few extra days between WO's I'm not going to over think that I'm just going to let it all play out right now. We're pretty much packed and just waiting for the movers. There's some small stuff like my computer and speaker system to pack. I'm taking all of that and my instruments with us when we leave so it we are in a holding pattern for a few weeks.

Having a program with a lot of extras in it just doesn't seem to be what I can handle. Madcow, I just do the 3 moves with the number generated by the program and again not over think any of it. It's only week 2 so I'm not in a place in the program where real effort is needed just yet and I'll take a deload the week we move then see where it goes from there. At first I'll be working out at my daughters house for a few months until the other house is built and I put my gym together. I might just get to a certain point in Madcow and just keep repeating that week over until I get real settled and ready to push

[RT1957]

RT 04/19/2020
RTO60 Week 13
Madcow Week 2 Day 1
Morning weight: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 1
5 X 160 X 1
5 X 180 X 1

Bench Press
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 130 X 1
5 X 150 X 1

Pendlay Rack Rows
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 130 X 1
5 X 150 X 1

Madcow Week 2 Day 1 and I remember what I don't like about full-body WO's and that my bench press suffers after squats and it suffers enough without any help. It's also an adjustment period going from an upper lower split to full-body. I will let it play out for a while because I have enough other things on my plate right now. I load the numbers run the sets and reps and that should get me through. I will do every other day for the next 2 weeks so I go into deload right when we move. Hope everyone is having a great weekend and wash your hands

[ElrondHubbard]

I always wash my hands before I type a post here, Ron. Who knows what I could transmit through the "Enter" key!

Is there a reason you do squat before bench, or does it just work out that way?

[RT1957]

I always wash my hands before I type a post here, Ron. Who knows what I could transmit through the "Enter" key!

Is there a reason you do squat before bench, or does it just work out that way?

I guess it just goes back to if I don't squat first I won't and when I first started training full-body it was pounded into my head to open with leg work. There is no one holding a gun to my head. This is the main reason I prefer and upper lower split. For now I'll run this and it might be good for me to try and adapt. I'm also not eating well or sleeping well because of all the extraneous things going on so I'm sure that is effecting my workouts. I have no idea what I weigh right now but I didn't really eat well yesterday before the WO...I'm just going in and making sure I do it to keep the habit so my expectations may be higher than what I can expect right now

[shaneinga]

Nice workout Ron. Fullbody workouts are tough. Hopefully you adjust to them quickly and as you said, load the numbers and do the sets. Easy peasy right? LoL.

[PtReyesGreg]

Good looking workouts Ron. I know those full-body workouts can be tough. I did them for a long time before finally switching back to a split. It looks like you're making a good go of it though.

[RT1957]

Nice workout Ron. Fullbody workouts are tough. Hopefully you adjust to them quickly and as you said, load the numbers and do the sets. Easy peasy right? LoL.

Yeah plus it's all compounds...When I get settled I'm sure things will turn around...day 2 today, a light day for squats

Good looking workouts Ron. I know those full-body workouts can be tough. I did them for a long time before finally switching back to a split. It looks like you're making a good go of it though.

I'll go back to a split when I put my new gym together for now I'll make this work...As Dave said I don't actually have to squat first

[RT1957]

RT 04/21/2020
RTO60 Week 13
Madcow Week 2 Day 2
Morning weight: No idea

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 2

RDL
5 X 135 X 1
5 X 150 X 1
5 X 165 X 1
5 X 175 X 1

Incline Bench Press
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 130 X 1

Assisted Pull-Ups
5 X BW-GB X 4

This week has been more consistent. We're packed and in a holding pattern until the 30th when the movers arrive. I should be able to keep a regular WO schedule right up to the move. Day 2 for Madcow this week and very little changed. Top set for Inclines bumped 5 squat weights are still waiting for Madcow to catch up to those first 3 sets. I just rounded it off at the beginning and the program will catch up next week then all the sets will start moving with the programs weights from then on...BP and Inclines won't catch up until later but I'm not going lighter than 95 on anything that I've been doing for a long time. Fun day under the bar I tried again to do slow eccentrics on the box squats last 2 sets to up the intensity a bit. RDL's felt good as did Incline BP and pull-ups were easy. I think I'm down a few LBS because pull-ups are easier lately. When we sold the house our TV died, my phone battery won't last more than a few texts before I have to charge it and the batteries in my scale died...We bough a cheap TV since we're in a stay at home and I'm walking around with my chord for my phone and I just blew off the scale until we get to Idaho. All our extra batteries are packed so F it...LOL

Ok everyone be safe and wash your hands

[TM79]

Nice couple of sessions Ron! Man, you guys are officially in transition, that's for sure. Cool idea to buy a small house to live in temporarily. Glad you are still able to get some work in until you move. Yeah, I hate it once everything is packed. I spend forever looking for stuff and then once we are moved in, I pretty much won't rest until its all unpacked and put away. Must be an OCD thing. Ha ha...

[ElrondHubbard]

I guess it just goes back to if I don't squat first I won't and when I first started training full-body it was pounded into my head to open with leg work. There is no one holding a gun to my head. This is the main reason I prefer and upper lower split. For now I'll run this and it might be good for me to try and adapt. I'm also not eating well or sleeping well because of all the extraneous things going on so I'm sure that is effecting my workouts. I have no idea what I weigh right now but I didn't really eat well yesterday before the WO...I'm just going in and making sure I do it to keep the habit so my expectations may be higher than what I can expect right now

Interesting. Nobody ever told me to start with legs. I squat as my second exercise, mainly because I keep my plates at floor level, so every time I change plates on the bar, I squat down to pick up the next one, which I consider part of my squat warmup!

I sure hope you get the sleep cycle taken care of, I know how rough that can be.

[RT1957]

Nice couple of sessions Ron! Man, you guys are officially in transition, that's for sure. Cool idea to buy a small house to live in temporarily. Glad you are still able to get some work in until you move. Yeah, I hate it once everything is packed. I spend forever looking for stuff and then once we are moved in, I pretty much won't rest until its all unpacked and put away. Must be an OCD thing. Ha ha...

Thank Trent the first few weeks of Madcow are light and that's another reason I went with this now. I don't really want to be pushing myself full on right now I need to get through the move then I can up the intensity. The first house we'll put together enough to live the new build we'll move in slowly. Bring boxes over unload them then when that is all done we'll move the furniture in there. I'm going to wait to buy equipment until I have my floor down and we're settled. By then I hope the home gym craze will be over and I can get what I want

Interesting. Nobody ever told me to start with legs. I squat as my second exercise, mainly because I keep my plates at floor level, so every time I change plates on the bar, I squat down to pick up the next one, which I consider part of my squat warmup!

I sure hope you get the sleep cycle taken care of, I know how rough that can be.

Most full body routine all start with squats if you look at how they're laid out. Strong Lifts, madcow, Reg Park 5x5 all show squats as the opening move. The reasoning is that it takes the most energy and people like me would skip them if I moved them later in the workout. I just like to bitch a bit...LOL...I'll get use to it. Sleep will get better when life isn't in limbo...I got a good night sleep last night and took a good nap this afternoon...things are in a holding pattern until the movers get here next week so hopefully I'll cool out...we had a quiet day today

[Marius_Ursus]

Really good training, Ron. I love that you stuck with squats first. I hope I can get my hip back to the point that I can actually squat again instead of just doing walkouts.

It looks like your Madcow is really paying off for you.

[shaneinga]

Nice workout Ron. Good to hear the pull ups are feeling easier. LoL at the batteries story, sounds good enough to me man. I wouldn't unpack them either!

[RT1957]

Really good training, Ron. I love that you stuck with squats first. I hope I can get my hip back to the point that I can actually squat again instead of just doing walkouts.

It looks like your Madcow is really paying off for you.

Thanks Bear....I'm just running it the way it's laid out. Plus I probably would bail on squats if I put them later in the WO. Good luck with your hip I know the pains of hip issues.

Nice workout Ron. Good to hear the pull ups are feeling easier. LoL at the batteries story, sounds good enough to me man. I wouldn't unpack them either!

One of the benefits of losing some weight is PU's get easier. It was funny how everything took a big dump just as we decide to move...life happens as we make plans I think the saying goes

We'll unpack just what's need to get through until the new house is ready then do a slow move in and setup there...

[RT1957]

RT 04/23/2020
RTO60 Week 13
Madcow W2 D3
Morning weight: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 1
5 X 150 X 1
3 X 185 X 1
8 X 135 X 1

Bench Press
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 130 X 1
3 X 155 X 1
8 X 115 X 1

Pendlay Rack Rows
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 130 X 1
3 X 155 X 1
8 X 115 X 1

Last day of the week and since it is only week 2 for this program everything is still very light. All went as written They add a back off set on day 3 and that brings the total sets per week to 15. A good number to reach each week for consistent progress. I'll be back in the gym Saturday to start week 3 of Madcow. I'll run Saturday, Monday and Wednesday the movers come on Thursday and we take off for Coeur d'Alene ID on Friday and we should be there some time Saturday afternoon

[TM79]

Nice session yesterday Ron! Moving along on the Madcow. So are you working out at a gym at this point or were you referring to your home gym? Man, Thursday will be here before you know it!

[RT1957]

Nice session yesterday Ron! Moving along on the Madcow. So are you working out at a gym at this point or were you referring to your home gym? Man, Thursday will be here before you know it!

I'm still working out in the home gym but it does feel weird because I no longer own any of that stuff...Yes it's all coming on quickly now the move is very near and all seems to have gone smoothly so far. Hopefully I'll be able to use my son-in-laws gym for a few months until I get myself setup again. Madcow works for now I'll go back to an upper lower split with more accessory work when things settle down

[Cantplankwell]

Again....darn good to see you lifting RT. I hope to catch up with your work soon and get my own journal up to speed as well. Im doing some work, but not journal worthy yet!

[RT1957]

Again....darn good to see you lifting RT. I hope to catch up with your work soon and get my own journal up to speed as well. Im doing some work, but not journal worthy yet!

Thanks CPW....get your journal back up and running and I bet the programming will follow and it's also about the ups and downs of it all so what you're doing now is relevant to the whole...

[RT1957]

RT 04/25/2020
RTO60 Week 14
Madcow Week 3 Day 1
Morning weight: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 140 X 1
5 X 160 X 1
5 X 185 X 1

Bench Press
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 130 X 1
5 X 155 X 1

Pendlay Rack Rows
5 X 95 X 1
5 X 105 X 1
5 X 115 X 1
5 X 130 X 1
5 X 155 X 1

Start of week 3 today and again it all went as written. The middle set and top set on box squats was bumped 5. Only the top set on Bench and Rows was bumped this week. This is a good program to run right now I just load the numbers and go. I have 2 workouts left to do here in what was my home gym and then I have to see where things go from here. I'm hoping I'll be able to use my son-in-laws home gym until I get mine worked out. Hope everyone is having a great weekend and wash your hands

[ElrondHubbard]

The predictability is a nice feature of Madcow. I know it's going to be hard to give that current space up, it's seen you through a lot. I'm sure you'll come out ahead in the long run, though.

[PtReyesGreg]

Good looking past couple of workouts. I like the cyclical pattern of Madcows. Once you get going with it things just roll along which is nice.

I must've missed in an earlier post, but did you include your gym equipment in the deal with the new buyers? If so they sure got a nice setup. Once everything settles down a bit you shouldn't have trouble finding equipment (both new and used). Things will be back in stock and I imagine a certain number of people will be unloading their new gear on the used market and heading back to gyms.

Good luck with you move!

[RT1957]

The predictability is a nice feature of Madcow. I know it's going to be hard to give that current space up, it's seen you through a lot. I'm sure you'll come out ahead in the long run, though.

Yes it is and I will probably use the weight and rep progressions even when I go back to an upper lower split. This home gym has been a great investment and I will miss it but I think I'll be able to put something together that will be equally nice. Probably not another leg press but we'll see when the time comes.

Good looking past couple of workouts. I like the cyclical pattern of Madcows. Once you get going with it things just roll along which is nice.

I must've missed in an earlier post, but did you include your gym equipment in the deal with the new buyers? If so they sure got a nice setup. Once everything settles down a bit you shouldn't have trouble finding equipment (both new and used). Things will be back in stock and I imagine a certain number of people will be unloading their new gear on the used market and heading back to gyms.

Good luck with you move!

Yes I sold the equipment with the home sale. The cost to move it would have been through the roof with the weight and leg press. Plus new toys are always fun so I'm looking forward to putting together a new gym. I'm sure things will have calmed down by then and there will probably be a lot to choose from

[shaneinga]

Nice work Ron. I love the simplicity of Madcow. It does get tough here real quick though. Enjoy it.

Hopefully you will be able to find equipment for cheap once you get up there. Right now is definitely no time to try to buy.

[RT1957]

Nice work Ron. I love the simplicity of Madcow. It does get tough here real quick though. Enjoy it.

Hopefully you will be able to find equipment for cheap once you get up there. Right now is definitely no time to try to buy.

Yes it will...probably in about 3 weeks I'll start to hit some squat weights that will challenge me. I will also adjust reps to 3's after a while and then the last couple weeks I go to a 5 4 3 2 1 scheme. Bench and Inclines I'll eventually put then on a 1LB per week bump because 5lbs after a while isn't doable for me. So I adjust as things get harder. Plus at the higher intensities I can't handle 25 reps of squats so I back it off to 15 that way the inflammation doesn't get too bad

[RT1957]

RT 04/27/2020
RTO60 Week 14
Madcow Week 3 Day 2
Morning weight: No idea

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 140 X 2

RDL
5 X 135 X 1
5 X 150 X 1
5 X 165 X 1
5 X 180 X 1

Incline Bench Press
5 X 95 X 1
5 X 105 X 1
5 X 117.5 X 1
5 X 132.5 X 1

Assisted Pull-Ups
6 X BW-GB X 4

Day 2 for week 3 of Madcow...my 14th training week for 2020. All went as written. It is a light squats day but RDL's after squats take a lot out of me. Incline BP went well...no issues along with pull-ups. Good day under the bar. I have one more workout here at this garage gym. This has been a great sanctuary for me and I love to workout by myself. It just works for me best. I don't need anyone screaming in my ear for one more rep. I'll be back Wednesday for day 3 and my final session here.

[PtReyesGreg]

Good looking workout yesterday Ron. It looks like you're chugging right along on Madcows. I like your plan for adjusting the increases and all to suit you. At this point I have to customize pretty much any program I run to match my physical capabilities. You're plan seems very smart to me.

Enjoy your last workout at your gym sanctuary. Once you get settled up in Idaho I'm sure you'll put together something that fits you just as well.

[shaneinga]

Another great workout Ron. I am sure it is going to be tough leaving your old gym. Lots of memories there for sure.

Enjoy your last workout there!