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  1. #1741
    Recovering Weakling RT1957's Avatar
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    Originally Posted by ElrondHubbard View Post
    Hands are washed here!

    Just consider the last period a deload. And enjoy your meals. Looking forward to you enjoying the push!
    Yes on the deload and I just took the last 3 days off. Our home is now in escrow and things are crazy with this and he stay at home order...I've put training in the background but do need to get in there today and get on the horse.

    Hands washed...good to hear...mine are cracking at the knuckles

    Originally Posted by TM79 View Post
    Nice sessions this week RT! Strong work on the leg press and box squats. Looking forward to seeing the accessory work back in the mix!
    Thanks TM...I'm not very focused right now and I'm sure it'll be sporadic for a while until we get settled later this summer. I'm thinking of doing some full-body wo's for now and just do some basics...accessories will need to wait for a while my mind really is distracted with all the changes
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  2. #1742
    Recovering Weakling RT1957's Avatar
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    RT 03/28/2020
    RT-O60 Week 11
    Upper A 5/3/1
    Morning weight: 196.4

    PWO = Plate weight only
    NW = No Weight
    HC = Hip Circle
    BW = Body Weight
    PVC = A Freeking Plastic Pipe
    RC = Rotator Cuff
    FSL = First Set Last
    Reps X Weights X Sets

    Warm-ups
    PVC Rotations & Dislocations
    30 total

    RC Flies & Waves
    30 X 2.5 total

    Triset Set: TRX Delt Flies – Bench Press - Pendlay Rack Rows

    TRX Delt Flies
    6 X BW X 6

    Bench Press
    20 X Bar X 1
    5 X 95 X 1
    5 X 115 X 1
    3 X 125 X 1
    3 X 137.5 X 1
    3 X 152.5 X 1
    3 X 167.5 X 1

    Pendlay Rack Rows
    20 X Bar X 1
    5 X 135 X 1
    5 X 155 X 2

    Start of a new micro cycle today. It also was my 531 1+ day but I just went for the required reps today. Our house is in escrow now and we've been very busy packing and getting rid of things and I am bone tired so I didn't work out the last 3 days and almost talked myself out of today. I know how easy it is to let it keep slipping to the point that I'm not even maintaining which is pretty much what needs to happen right now. Just way too many things on the plate with the move and the stay at home order. I'm hoping it'll be lifted before May but of course if it isn't then we are allowed to stay even up to August if we need.

    OK day under the bar I am tired so everything feels heavy right now. Along with the inconsistent session I have had. I will box squat tomorrow and do some RDL's then it'll be another day of cleaning and packing.

    OK everyone wash your hands

    Last edited by RT1957; 04-06-2020 at 05:30 PM.
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  3. #1743
    Registered User PtReyesGreg's Avatar
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    It sounds like you have A LOT going on right now. The Stay at Home order is a bit taxing by itself but trying to pack and get ready to move as well as selling your house during is indeed a lot to go through all at the same time. Good luck with everything Ron.

    Way to go getting workouts in despite everything else. That always helps to relieve a bit of tension.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  4. #1744
    Recovering Weakling RT1957's Avatar
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    Originally Posted by PtReyesGreg View Post
    It sounds like you have A LOT going on right now. The Stay at Home order is a bit taxing by itself but trying to pack and get ready to move as well as selling your house during is indeed a lot to go through all at the same time. Good luck with everything Ron.

    Way to go getting workouts in despite everything else. That always helps to relieve a bit of tension.
    When it all started getting real I had a hard time getting into the gym. I that time I also don't eat well when I get over stressed and I lost a bunch of weight fast. I'm just starting to find some consistency this week because I know it's easy to fall into lazy and let it all slide away
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  5. #1745
    Recovering Weakling RT1957's Avatar
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    RT 03/29/2020
    RTO60 Week 11
    Lower A
    Morning weight: 196.2

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


    Box Squats
    3 X 95 X 1
    3 X 115 X 1
    3 X 125 X 1
    3 X 135 X 1
    3 X 145 X 1
    3 X 155 X 1
    3 X 165 X 1
    3 X 175 X 1
    3 X 185 X 1

    Leg Curls
    10 X 100 X 5

    Lower A is a box squat day so that's what I did...sets of 3 working up to 185. I super set the first 5 sets with leg curls and I could feel the pre-exhaust happening to my hammies as I hit about 175. Good session I forgot to video the leg curl sets so you'll just need to have some faith I did them

    Off tomorrow and I need the rest.

    Last edited by RT1957; 04-06-2020 at 05:30 PM.
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  6. #1746
    Registered User shaneinga's Avatar
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    Good looking couple of workouts Ron. It sounds like the moving progress is moving right along.

    Box squats are looking good.
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  7. #1747
    Still Pounding! TM79's Avatar
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    Man, my hat is off to you for working out while getting things squared away for moving. When we moved last summer I took a month off from training. That worked out OK as I was doing a lot of manual labor and moved about 80% of our stuff by myself. There are times for everything in life and during a move, that is not the time for training, or at least it wasn't for me.
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  8. #1748
    Recovering Weakling RT1957's Avatar
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    Originally Posted by shaneinga View Post
    Good looking couple of workouts Ron. It sounds like the moving progress is moving right along.

    Box squats are looking good.
    Trying Shane...So far things are going nicely with the move....too much stuff to pack up after 26 years in one place. Daunting shall we say

    Originally Posted by TM79 View Post
    Man, my hat is off to you for working out while getting things squared away for moving. When we moved last summer I took a month off from training. That worked out OK as I was doing a lot of manual labor and moved about 80% of our stuff by myself. There are times for everything in life and during a move, that is not the time for training, or at least it wasn't for me.
    It's been hard to take the time. With the stay at home order there's more than enough time to pack stuff and still have time to workout. The issues is the added stress. So I stopped doing a program with requirements and i'm improvising each workout and not really trying to push more weight but just keep the habit. I'm going to try full-body workouts 1 leg exercise 1 push 1 pull per workout.
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  9. #1749
    Recovering Weakling RT1957's Avatar
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    RT 04/02/2020
    Full-Body B
    Morning weight: 196.7

    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


    Leg Press
    10 X 130 X 1 WU Set
    5 X 145 X 1
    5 X 160 X 1
    5 X 175 X 1
    5 X 190 X 1
    5 X 205 X 1
    5 X 220 X 1
    5 X 235 X 1
    5 X 220 190 160 130 X 1 Drop set

    Incline Bench Press
    3 X 95 X 1
    3 X 100 X 1
    3 X 105 X 1
    3 X 110 X 1
    3 X 115 X 1
    3 X 120 X 1
    3 X 125 X 1
    3 X 130 X 1

    Assisted Pull-Ups
    3 X BW-GB X 9

    Full-Body workouts for maintenance while we pack up the house and do our move. I'm still improvising my sessions based on what would be done at each point in the micro-cycle
    Fun day took too many days off again but I'm going to try for every other day now

    Last edited by RT1957; 04-06-2020 at 05:30 PM.
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  10. #1750
    Recovering Weakling RT1957's Avatar
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    RT 04/05/2020
    Off Day
    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

    Triset: Assisted Pull-Ups – Leg Press – Bar Pushups

    Assisted Pull-Ups
    3 X BW-GB X 9

    Single Leg Press
    6 X 55 X 1
    3 X 70 X 1
    3 X 85 X 1

    Leg Press Feet Low
    3 X 160 X 1
    3 X 175 X 1
    3 X 195 X 1

    Leg Press Feet Low
    3 X 205 X 1
    3 X 220 X 1
    3 X 235 205 175 145 X 1 Drop Set

    Bar Pushups
    3 X BW X 8
    10 X BW X 1

    I wanted to get in the gym and do something today then start a new program tomorrow. I came to the realization that I no longer need adjust my workouts around my job because basically I'm retired for the most part. So starting tomorrow workouts will be 9am because I don't have to work it around another schedule. Kind of liberating and and big stress relief. I need a schedule and that will be my first thing to do in the mornings after a couple cups of coffee and I wake up a bit. Seems like a good time to hit the gym and then have the rest of the day to pack, for now. Who knows once we're in Coeur d'Alene AKA CDA but 9am will be training time. Did some assisted pull-ups, leg press and bar pushups just to get some blood flowing. Nice easy workout. I'll be back in the gym tomorrow morning 9am

    Last edited by RT1957; 04-06-2020 at 05:29 PM.
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  11. #1751
    Still Pounding! TM79's Avatar
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    Great job getting in some work on those last few sessions RT. I think my blood pressure dropped about 20 points when reading about how you are retired and can now work out at 9AM... Please enjoy that for me!

    Edit: that being said, since I've been more or less working form home for the past few weeks, I usually don't start working out until 7:00 - 7:30. It's nice not having to rush to the office.
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  12. #1752
    Registered User shaneinga's Avatar
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    2 nice looking words Ron. Enjoy those later 9:00 AM retirement workouts! You have earned them.
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  13. #1753
    Recovering Weakling RT1957's Avatar
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    Originally Posted by TM79 View Post
    Great job getting in some work on those last few sessions RT. I think my blood pressure dropped about 20 points when reading about how you are retired and can now work out at 9AM... Please enjoy that for me!

    Edit: that being said, since I've been more or less working form home for the past few weeks, I usually don't start working out until 7:00 - 7:30. It's nice not having to rush to the office.
    I got in a little later than 9 but still got in a morning workout now it'll be packing the rest of the day. Working from home is nice. I worked for myself so I could still kind of make a schedule. I didn't like to feel beat up from a squat day so I would always workout in the evening so workouts wouldn't interfere with work. I get a lot of inflammation from squats a due to osteoarthritis in my hips and low back

    Originally Posted by shaneinga View Post
    2 nice looking words Ron. Enjoy those later 9:00 AM retirement workouts! You have earned them.
    Thanks Shane...
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  14. #1754
    Recovering Weakling RT1957's Avatar
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    RT 04/06/2020
    RT-O60 Week 12
    Upper A Madcow for BP
    Morning weight: No weigh in

    PWO = Plate weight only
    NW = No Weight
    HC = Hip Circle
    BW = Body Weight
    PVC = A Freeking Plastic Pipe
    RC = Rotator Cuff
    FSL = First Set Last
    Reps X Weights X Sets

    Warm-ups
    PVC Rotations & Dislocations
    30 total

    RC Flies & Waves
    30 X 2.5 total

    Triset Set: TRX Delt Flies – Bench Press - Pendlay Rack Rows

    TRX Delt Flies
    8 X BW X 5

    Bench Press
    20 X Bar X 1
    5 X 95 X 1
    5 X 115 X 1
    5 X 125 X 1
    5 X 135 X 1
    5 X 145 X 1

    Pendlay Rack Rows
    20 X Bar X 1
    5 X 95 X 1
    5 X 115 X 1
    5 X 125 X 1
    5 X 135 X 1
    5 X 145 X 1

    Super Set: Incline BP – Assisted Pull-Ups

    Incline Bench Press
    10 X 95 X 3

    Assisted Pull-Ups
    5 X BW-GB X 3

    Pullovers
    12 X 60 X 2

    I think I'm starting to come to the realization that I can go ahead and make my own schedule each day so morning workouts will be part of that. I was going to go to full-body 3 times per week but I decided to stay with my 2 on 1 off upper lower split that I enjoy the most. We're close to packing everything and I'm feeling more relaxed so I thought I'd jump back in and put accessories back in. For those who care I'm running 3 upper and lower body days per micro cycle 2 on 1 off. It take app 10 days to complete a micro cycle. I also decided to run a Madcow progression for bench, rows and box squats. I will limit leg work because 5x5 on squats when things start to get tough is enough volume for me now. I can't do more than 10 total work sets for legs any session so If I want to do any hammy work(RDL's Good mornings..etc) I have to limit squat volume and as things get tough I might play with the reps per set and drop them to 3's and eventually I'll go back to a 5 4 3 2 1 scheme on the 5 sets

    Reset on BP with Madcow to get a starting point as I will tomorrow with box squats. Rows I'm going to run the same reps and weights as bench press. I haven't been consistent with my training and my BP suffers fast. So 145 was a good starting point. Box squats tomorrow

    Last edited by RT1957; 04-06-2020 at 05:27 PM.
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    Humble Megalomaniac ElrondHubbard's Avatar
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    I do evening workouts just because of schedule conflicts, I think morning workouts would suit me best if I could fit them in. Good logistical thinking Ron, and nice program design, as always!
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    Originally Posted by ElrondHubbard View Post
    I do evening workouts just because of schedule conflicts, I think morning workouts would suit me best if I could fit them in. Good logistical thinking Ron, and nice program design, as always!
    I use to do the same but 9ish is a good time for me now so I will take advantage...thanks for the support
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    Your plan looks good...should see some awesome results.

    I'm so happy for you that you're feeling okay with how your life is unfolding now.

    Keep on keepin' on.
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    Originally Posted by Marius_Ursus View Post
    Your plan looks good...should see some awesome results.

    I'm so happy for you that you're feeling okay with how your life is unfolding now.

    Keep on keepin' on.
    Hi Bear!!...Things in my business came to a screeching halt and so since I'm 62 I went ahead and applied for social security and we were already planning on moving anyway so this whole situation has expedited the process.

    I'm just riding the wave that came my way right now and trying to make the best of it.
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    RT 04/07/2020
    RTO60 Week 12
    Lower A
    Morning weight: No Idea

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

    Box Squats
    5 X 95 X 1
    5 X 115 X 1
    5 X 135 X 1
    5 X 155 X 1
    5 X 175 X 1

    I kept it short and sweet today. I'm going to run Madcow for a few weeks to get myself back into the groove so today was day 1 of that and I need a big reset on squats. All went as written. I'll be off tomorrow and back at it Thursday for my Incline BP/Pull-Up day

    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  20. #1760
    Still Pounding! TM79's Avatar
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    Great last two sessions! The new program looks good Ron. I love the whole body workouts. It just seems more natural to me. Although I was reading Greg's journal (he just started a more bodybuilding type of program "Back Day, Leg Day, Chest Day, etc.) and it does look like fun to just blast a muscle group. Ha ha... Glad things are calming down for you. Hopefully that trend continues.
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  21. #1761
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    Good looking squat workout the other day Ron. I always liked Madcow. It's a good way to get reps in and do a good regular progression.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Nice squats.

    Solid.
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  23. #1763
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    Good looking workouts Ron. Good luck with Madcow! I love it’s simplicity. Simply made to get the gainz.
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    Originally Posted by RT1957 View Post
    RT 04/07/2020
    RTO60 Week 12
    Lower A
    Morning weight: No Idea

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

    Box Squats
    5 X 95 X 1
    5 X 115 X 1
    5 X 135 X 1
    5 X 155 X 1
    5 X 175 X 1

    I kept it short and sweet today. I'm going to run Madcow for a few weeks to get myself back into the groove so today was day 1 of that and I need a big reset on squats. All went as written. I'll be off tomorrow and back at it Thursday for my Incline BP/Pull-Up day

    Ah, another Madcow cultist! I'm looking forward to seeing how that goes for you, Ron.
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by TM79 View Post
    Great last two sessions! The new program looks good Ron. I love the whole body workouts. It just seems more natural to me. Although I was reading Greg's journal (he just started a more bodybuilding type of program "Back Day, Leg Day, Chest Day, etc.) and it does look like fun to just blast a muscle group. Ha ha... Glad things are calming down for you. Hopefully that trend continues.
    Well the claim didn't last very long...LOL...This week was a wash...I haven't hit the gym in 5 days. There's been so much to do with packing and planning my WO's have taken a back seat.

    Originally Posted by PtReyesGreg View Post
    Good looking squat workout the other day Ron. I always liked Madcow. It's a good way to get reps in and do a good regular progression.
    Yes it is and it can get intense after 4 or 5 weeks. I ran it for 12 weeks the last time

    Originally Posted by Marius_Ursus View Post
    Nice squats.

    Solid.
    Thanks Bear!!

    Originally Posted by shaneinga View Post
    Good looking workouts Ron. Good luck with Madcow! I love it’s simplicity. Simply made to get the gainz.
    Yes the simplicity is what makes it a good program to run right now...very little for me to think about. Load the bar with the numbers it comes up with and go...

    Originally Posted by ElrondHubbard View Post
    Ah, another Madcow cultist! I'm looking forward to seeing how that goes for you, Ron.
    I'm going to put some deload weeks in every 4th week. Last time I ran it for 12 weeks and the last 2 weeks blasted my CNS. I'll also adjust to 3's at a certain point because 25 reps at higher intensities really makes my osteoarthritis very angry and I get a lot of inflammation in my hips and lower back. 15 total work reps at the higher intensities doesn't make that happen
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    Recovering Weakling RT1957's Avatar
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    RT 04/12/2020
    RTO60 Week12
    Full-Body madcow Week 1 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

    Incline Bench Press
    5 X 95 X 1
    5 X 105 X 1
    5 X 115 X 1
    5 X 125 X 1

    RDL
    5 X 135 X 4

    Assisted Pull-Ups
    5 X BW-GB X 4

    I missed the last 5 days with move prep stuff and honestly I am having motivation issues due to all that is going on. What is normally a stress release is now just 1 more thing to do on the list so it's been falling off. I know I should get up and do it in the AM and that is the plan moving forward. I will still be running Madcow but splitting upper and lower. Because I missed so many days I did a full-body to make up some time and get some good work in.

    First week of madcow is light so all went as written with no issues. I did tempo squats on the last set to raise the intensity a little

    Inclines were easy I did a few paused reps on the last set. RDL's and pull-ups for some accessory work. When madcow DL numbers start at 135 I'll pick up with madcow on RDL's replacing regular DL's. I don't do them anymore just variations. RDL's mostly

    Hope those celebrating Easter are having the best day they can under our current stay at home situation. So we normally go to one of my cousins house for brunch but not this year...so Dinner home with my wife and a lot of boxes

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  27. #1767
    Registered User shaneinga's Avatar
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    Nice workout under the circumstances. Motivation can be fleeting at times especially when you have as much to do as you do right now. Keep after it, you are doing great. Enjoy the light weeks of Madcow!
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  28. #1768
    Still Pounding! TM79's Avatar
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    Solid work yesterday Ron. I think I mentioned in an earlier post that when we moved last summer I took a month off from working out so I can definitely relate. No reason to run yourself into the ground. We had a rough Easter here. The coolest part was a few neighbors all walked up in front of our house at noon and we all sang "Amazing Grace" in unison. That was pretty cool. Other than that, it was a pretty rough day as my wife wasn't feeling good. Hope you and yours had a good one though.
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  29. #1769
    Humble Megalomaniac ElrondHubbard's Avatar
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    I hear you about motivation. The longer I skip, the harder it is to feel the desire to continue. When I was first starting out, I was always fighting voices in my head telling me to quit, assuring me I would fail, saying it was all pointless. It took about a year to silence those, and I'm always a little worried they'll come back if I let it slide too long.

    At least I've learned how to handle them.

    You've stayed on point through a lot of obstacles so far. You have a lot to be proud of.
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by shaneinga View Post
    Nice workout under the circumstances. Motivation can be fleeting at times especially when you have as much to do as you do right now. Keep after it, you are doing great. Enjoy the light weeks of Madcow!
    Thanks Shane week 1 is very easy so it fits well with the lack of motivation I've had

    Originally Posted by TM79 View Post
    Solid work yesterday Ron. I think I mentioned in an earlier post that when we moved last summer I took a month off from working out so I can definitely relate. No reason to run yourself into the ground. We had a rough Easter here. The coolest part was a few neighbors all walked up in front of our house at noon and we all sang "Amazing Grace" in unison. That was pretty cool. Other than that, it was a pretty rough day as my wife wasn't feeling good. Hope you and yours had a good one though.
    Easter caroling might become a new things. I'd be afraid to commit to not working out for a month...That might become a new habit that didn't workout the last time I stopped training. It took me 35 years to get back to it. I don't have that much time left...LOL



    Originally Posted by ElrondHubbard View Post
    I hear you about motivation. The longer I skip, the harder it is to feel the desire to continue. When I was first starting out, I was always fighting voices in my head telling me to quit, assuring me I would fail, saying it was all pointless. It took about a year to silence those, and I'm always a little worried they'll come back if I let it slide too long.

    At least I've learned how to handle them.

    You've stayed on point through a lot of obstacles so far. You have a lot to be proud of.
    I have no legitimate excuse next to what you've done....my wounds right now are self inflicted but I do appreciate the kind words
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

    "Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson

    "You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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