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ehopkins932
04-17-2009, 03:50 PM
Ive decided to start a log of madcows...even though I am already in week 5 of loading (6 weeks on the program, 5th week was deload).

Maxes at start:
Bench: 165x6
Squat: 170x8
Row: 100x6
Deadlift: 255x2
Incline: 135x5 (this lift was switched to military press in 5th week, bench was stalling and chest was constantly sore).
Military Press: 85x5 (this is estimated, I had not done military presses in a while; but after wednesday's workout it seemed accurate).

Age: 16
Height: 5'7
Weight: 142 lbs




This is workout from today (Friday of the fifth week)

Squat
100x5
120x5
145x5
170x5
200x3
145x8

Bench
90x5
110x5
130x5
155x5
180x3
130x8

Row
55x5
65x5
80x5
95x5
110x3
80x5

Assistance:
Dips: 3x6 (weighted 10 pounds...these are week since i first started doing them at beginning of program)

Barbell Curl: 3x8 (60-60-65)

Tricep Extension: 3x8 (50-50-50) <---not really sure how much my curved bar weighs, will have to do that tonight (assuming its 15)

Still same age, height, and weight.

apfroggy0408
04-19-2009, 06:36 PM
Nice lifting man.

ehopkins932
04-20-2009, 06:57 PM
thx

Here is today's (4/20/09) workout.

MONDAY OF THE 6th WEEK OF MADCOWS

Squat
5x100
5x125
5x150
5x170
5x200

Bench (I'm going to reset this 2 weeks back....for the past 2 weeks ive been unable to progress)
5x90
5x110
5x135
5x160
3x180 (could not get 5)

Row
5x55
5x70
5x80
5x95
5x10

Weighted Hyper (since i workout at home i have to do this ghetto style. I strap my legs down with 2 lifting belts onto a flat bench. My upper-body from hips up is hanging over end of bench. I pick up the weight - a dumbell - infront of me.)
2x12 (25)

Decline Weighted Sit-up
4x15 (10 pound plate on chest)

Samsuperjew
04-20-2009, 08:58 PM
lol @ ghetto hyper.... i hate those back pumps :/

ehopkins932
04-21-2009, 03:30 PM
lol @ ghetto hyper.... i hate those back pumps :/

yeah lol....it hurts my balls too; very uncomfortable exercise.

ehopkins932
04-22-2009, 07:08 PM
4/22/09

Here's today's (wednesday of 6th week) workout:

Squat
5x100
5x125
5x150
5x150

Overhead Press (started doing these last week instead of incline)
5x55
5x65
5x70
5x80

Deadlift
5x155
5x185
5x215
5x245

Decline Sit-up 2x15 (10 pound plate on chest)

Samsuperjew
04-22-2009, 07:09 PM
nice workout today man, gj on deads

ehopkins932
04-24-2009, 04:47 PM
thx

Here's today (friday of 6th week). No benching because its stalling and im resetting it back 2 weeks on monday.

Squat
5x100
5x125
5x150
5x170
3x200
8x150

Row
5x55
5x70
5x80
5x95
3x110
8x80

Dips
3x8 (10 pounds)

Barbell Curl
3x8-8-5 (70-65-65 ....was suppose to do straight 65 but i was rushing and messed up lol)

Lying Tricep Extension
3x8 (55) ----> not sure about weight, its 20 on each side but i still need to figure out how much a standard curl bar weighs

this took about an hour

ehopkins932
04-27-2009, 09:20 PM
Monday of 7th week

Squat
5x100
5x125
5x150
5x180
5x200

Bench (this was reset back to 4th week due to stalling...i dont know how to fix it)
5x85
5x105
5x130
5x150
4.5x170 ---> (couldnt even get 5...this means im not progressing = not good)

Row
5x55
5x70
5x85
5x100
5x110

Weight Hypers (didnt do these today...my back was still sore from friday's heavy squats)

Decline Situp 4x15 (15 pounds on chest)

ehopkins932
04-29-2009, 06:25 PM
Wednesday April 29

Squat
5x100
5x125
5x150
5x150

Overhead Press
5x55
5x65
5x70
5x85

Deadlift
5x160
5x190
5x220
5x250 <----very proud about this, couldn't really even get 255 up twice at the start of the program


Decline Sit-up 3x15 (15 pounds on chest)

ehopkins932
05-04-2009, 07:00 PM
MONDAY 5/4/09

Start of 8th week

Squat
5x105
5x130
5x150
5x180
5x210

Bench <--- this reset to 4th week - finally hit 5 reps on top set
5x85
5x105
5x130
5x150
5x170

Row
5x60
5x70
5x85
5x100
5x115

Weighted Hyper
2x10 (30 lb db infront of me) <---these are so uncomfortable i hate them

Decline Sit-up
4x20-20-20-10 (15 lbs)

Samsuperjew
05-04-2009, 08:29 PM
nice benching and squatting man!


how are you liking the program?

ehopkins932
05-05-2009, 03:40 PM
I like it a lot. Ive really progressed on rows, squats, and deadlifts. The bench is the only thing thats been given me trouble. But then again i shouldnt expect the bench (which was relatively higher than the others to start) to go up as quickly.

I plan on running it until it stops working.

Marius
05-06-2009, 09:20 AM
I like it a lot. Ive really progressed on rows, squats, and deadlifts. The bench is the only thing thats been given me trouble. But then again i shouldnt expect the bench (which was relatively higher than the others to start) to go up as quickly.

I plan on running it until it stops working.

Nice job man! I started the same program this week. Just for your info this is Bill Starr's program and not Madcow's. The only thing Madcow changed to the program is rows instead of power cleans i think.

Also have you noticed any size increase on your body or only strength? And do you follow a diet with it?

ehopkins932
05-06-2009, 03:39 PM
Nice job man! I started the same program this week. Just for your info this is Bill Starr's program and not Madcow's. The only thing Madcow changed to the program is rows instead of power cleans i think.

Also have you noticed any size increase on your body or only strength? And do you follow a diet with it?

Yes i have noticed some size increases. Yesterday i jumped from like a consistent 141.5-142.5 to 144.5. Today was 144. usually a weight myself once or twice a week but after than big leap i just decided to do it again today.

Diet wise, on workout days its ~2700 cals a day, 280 P/210 C/ +whatever number fat it takes to complete. (I count protein carbs and cals...so the fats just fill in).
Off days its ~2400 cals, same protein but the carbs go down to 140. 30-45 (usually 30....i hate cardio) on cardio on offdays; its 3 mph on a 5 degree incline treadmill three days a week. Occasionally ill go outside and play basketball (by myself..just light shooting) for 30-45 minutes if its nice out and to get a tan lol.

will post after wo today

ehopkins932
05-06-2009, 07:14 PM
5/6/09

WEDNESDAY of 8th week

Squat
5x105
5x130
5x155
5x155

Overhead Press
5x55
5x65
5x75
5x85

Deadlift
5x160
5x195
5x225
5x260 <----felt like i was gonna die after these lol....i had to lie down for 60 seconds and get my breathe back after this. lower back pump was most ive ever felt. good pr tho

Decline Situp 3x20 (15 lbs)

Krol
05-06-2009, 07:18 PM
Nice progress on the deadlifts so far!

Marius
05-06-2009, 07:44 PM
Yes i have noticed some size increases. Yesterday i jumped from like a consistent 141.5-142.5 to 144.5. Today was 144. usually a weight myself once or twice a week but after than big leap i just decided to do it again today.

Diet wise, on workout days its ~2700 cals a day, 280 P/210 C/ +whatever number fat it takes to complete. (I count protein carbs and cals...so the fats just fill in).
Off days its ~2400 cals, same protein but the carbs go down to 140. 30-45 (usually 30....i hate cardio) on cardio on offdays; its 3 mph on a 5 degree incline treadmill three days a week. Occasionally ill go outside and play basketball (by myself..just light shooting) for 30-45 minutes if its nice out and to get a tan lol.

will post after wo today

Thats good to know. Would it be too much asking you what food you eat to get most of your proteins?

ehopkins932
05-06-2009, 07:50 PM
Thats good to know. Would it be too much asking you what food you eat to get most of your proteins?

um pretty much chicken breast/ 93%lean meat, occasionally lunch meat, veal, a serving or 2 of cottage cheese, 1.5-3 cups of milk, and i have 1.5-2 scoops of casein with some almond butter before i go to bed each night. o and beef jerky 2. i guess you can count almonds, but its a small portion of the 280g.

EDIT: here's today fitday....pretty perfect
http://fitday.com/fitness/FoodLog.html?_a_Date=1241568000.&RenderType=Print

jc89
05-07-2009, 05:05 AM
Good work on your progress. How you finding Madcow's so far? I'm interested in trying this one soon.

ehopkins932
05-07-2009, 06:27 PM
Good work on your progress. How you finding Madcow's so far? I'm interested in trying this one soon.

I like it, but since i was not used to the squat frequency my knees hurt every now and then. This week im going on vacation fri-sat-sun so no friday workout for me --->deload. This is good cause knees where hurting before, and i feel really hard on my knee today in gym (dont ask) and its hurts like fck.

ehopkins932
05-11-2009, 06:44 PM
Monday --> start of 9th week of madcows

this is same as last week...doing that week over since i missed friday workout

Squat
5x105
5x130
5x150
5x180
5x210

Bench
5x105
5x130
5x150
5x170

Row
5x60
5x70
5x85
5x100
5x115

Weighted Hyper
2x10 (30 lb db infront of me)

Decline Sit-up
4x20 (15 lbs)

ehopkins932
05-13-2009, 07:00 PM
WEDNESDAY 5/13/09

same as last week's wednesday workout

Squat
5x105
5x130
5x155
5x155

Overhead Press
5x55
5x65
5x75
5x85

Deadlift
5x160
5x195
5x225
5x260 <----felt littler easier than last week

Decline Situp 3x20 (15 lbs)

Samsuperjew
05-13-2009, 07:15 PM
gj on makin it 9 weeks into madcows man!

Br0kenB
05-13-2009, 07:40 PM
Good dedication, keep up the lifting brother.

ehopkins932
05-13-2009, 10:33 PM
thx guys, just plan on riding it out until it stops working. shouldnt be for a while i hope

ehopkins932
05-15-2009, 10:51 PM
FRIDAY 5/15/09
9th week

Squat
5x105
5x130
5x155
5x180
3x210
8x155

Bench
5x85
5x105
5x130
5x155
3x175
8x130

Row
5x60
5x70
5x85
5x100
3x120
8x85

Dips
3x6 (25 lbs)

Barbell Curl
3x8-8-4 (70 lbs ---> i always get the first 2 sets then shit out on the last one...lol)

Lying Tricep Extension
3x8-7-7 (60 lbs, still not sure weight of curved bar (22.5 each side)) ----> bothering elbows, im thinking of switching to tricep pushdowns

Samsuperjew
05-15-2009, 11:01 PM
thats some nice squatting man

ehopkins932
05-16-2009, 10:17 AM
thx same, wont be happy until its 315x5 though lol.

ehopkins932
05-18-2009, 05:31 PM
Start of 10th week (i think...either 10th or 11th...lost count lol needa check sheets)

Today was a good day

Squat
5x105
5x135
5x160
5x185
5x210 -->>> good form and felt easy. could have gotten 1-2 more

Bench
5x90
5x110
5x130
5x155
5x175 ---> finally lol

Row
5x60
5x75
5x90
5x100
5x120

Weight Hypers
2x10 (35)

Decline Sit-up
4x15 (20)

Samsuperjew
05-18-2009, 07:05 PM
congrats on bench, lol and squats

ehopkins932
05-20-2009, 06:45 PM
WEDNESDAY of 10th week 5/20/09

Squat
5x110
5x135
5x160
5x160

Overhead Press <---needa ask about form on this one...
5x60
5x65
5x75
5x90

Deadlift
5x165
5x200
5x230
5x265 <----this are so intense lol...i can feel my pulse beat in my lower back afterwards

Decline Sit-ups
3x20 (20)

Samsuperjew
05-20-2009, 06:47 PM
lol, gj on deadlift pr's.... lower back pumps suck IMO though :/

ehopkins932
05-20-2009, 08:39 PM
lol, gj on deadlift pr's.... lower back pumps suck IMO though :/

yeah they are uncomfortable lol.

ehopkins932
05-22-2009, 06:44 PM
FRIDAY OF 10th WEEK
5/22/09

Squat
5x105
5x135
5x160
5x185
3x220 <---felt good...should get 5 on monday
8x160

Bench
5x90
5x110
5x130
5x55
3x180 <--same as squats
8x130

Row
5x60
5x75
5x90
5x100
3x120
8x90

Dips
3x6 (30)

BB Curl
3x8-8-4 (70)

Tri-Pushdowns --> subbed out extensions because left elbow is hurting me
3x15 (2 plates on the machine...chart says thats 40 lbs)

Samsuperjew
05-22-2009, 06:51 PM
nice squats man! your almost at 2 plates! GL

ehopkins932
05-25-2009, 12:00 PM
MONDAY START OF 11th WEEK
5/25/09

I had by dad a vid of me squatting on my phone today....got to see my form. Will try to post it later perhaps. Squats were deeper than I thought (below parallel) and the straight line between shoulder-knee-feet was there. Back was arched except a little roundless on last rep of top set.

Squat <---tried a lower bar position...dont think I did it exactly right. will fix
5x110
5x135
5x165
5x190
5x220

Bench
5x90
5x110
5x135
5x160
4.5x180 <----dad was spotting me and grabbed bar a bit early...may have gotten 5 still an improvement. just going to do 180x3 on friday again and hit 180x5 on monday next week

Row <--- tried widening my grip to the same grip i bench with...dont know if that was why i didnt get all 5 reps on top set because these have been really rough anyway lately. will do last week again until i get all 5
5x60
5x80
5x90
5x110
2x125

Weighted Hyper
2x10 (40)

Decline Sit-up
4x15 (25lb plate on chest)

good day even though i missed 2 sets...lots of energy and focus

Samsuperjew
05-25-2009, 02:09 PM
nice squats! are you pumped to do 2 plates this friday?

ehopkins932
05-25-2009, 05:27 PM
nice squats! are you pumped to do 2 plates this friday?

hey ya lol. I actually dont have 2 45s, so it will be a 35 and a 10 :(.

Marius
05-25-2009, 05:41 PM
hey ya lol. I actually dont have 2 45s, so it will be a 35 and a 10 :(.

Im following the same program but i am in my 4th week. I will be doing 2 plates on my squats this friday too! lol. Good luck to both of us. 220lbs x 5 was really hard for me though. I dont know about you

ehopkins932
05-25-2009, 07:07 PM
Im following the same program but i am in my 4th week. I will be doing 2 plates on my squats this friday too! lol. Good luck to both of us. 220lbs x 5 was really hard for me though. I dont know about you

Last rep was a bit rough, the top sets of 5 and last rep of the heavy triples are usually pretty hard for me. But I'll get the 225x3 on friday. I try to get into the mindset that ill die before that weight buries me.

ehopkins932
05-27-2009, 05:32 PM
WEDNESDAY 10th week
5/27/09

Squat
5x110
5x135
5x165
5x165

Overhead Press
5x60
5x70
5x80
5x90

Deadlift
5x170
5x200
5x240
5x270

Decline Sit-up
3x15 (25lb plate on chest)

Back rounded a little on last set of deads I think. Wanted my bro home to tape me on the dls so i could see my form....he was at work though.

ehopkins932
05-29-2009, 06:26 PM
FRIDAY of 10th week

Squat
5x110
5x135
5x165
5x190
3x225
5x165

Bench
5x90
5x110
5x130
5x155
3x180
5x130

Row
5x60
5x75
5x90
5x105
3x125
8x90

Dips
3x6 (35 plate chained to waist)

BB Curl
3x8-8-5 (70)

Tri-Pushdown
3x10 (3 plate = 50lbs)

Good workout all in all. Finally squatting 2 plates. Those rows are getting hard though....I hate that exercise lol

ehopkins932
06-01-2009, 09:20 PM
MONDAY 6/1/09

Start of 11th week of madcows

Squat
5x110
5x140
5x170
5x195
5x225

Bench
5x90
5x110
5x130
5x155
5x175

Row
5x60
5x75
5x90
5x105
5x120

Reverse Hyper
2x10 (45lb DB infront of me)

Decline Sit-up
2x20 (25lb plate on chest)
1x15 (25)
1x11 (25)

got really tired at the end of the workout for the last 2 sets of sit-ups...all and all go workout though. Those squat keep going up 5lbs a week.

ehopkins932
06-06-2009, 09:46 AM
I took off wednesday...knees hurting from basketball on saturday still and hurt the inside of my groin in gym volleyball. If knees persist ill have to switch to ex's routine sooner than i thought :(

FRIDAY 6/5/09

Squat ----> none today due to knees

Bench
5x90
5x110
5x130
5x155
3x180
8x130

Row
5x60
5x75
5x90
5x105
3x120
8x90

Dips
3x6 (40lbs strapped to belt....were hard)

DB Curl - switched up for fun
3x8-6-4 (35lb)

Tricep Pushdown
3x12-12-10 (3plates)

ehopkins932
06-08-2009, 08:01 PM
MONDAY - lost count of weeks lol
6/8/09

Squat
5x110
5x140
5x170
5x195
5x225 ----> was pretty hard....bar was a little higher on back...still trying to find best place for bar position

Bench
5x90
5x110
5x135
5x160
5x180 ----> form started getting back on 4....ass come off bench on 5.

Row
5x60
5x75
5x90
5x105
5x120

Hyper
2x10 (50 lb Db infront of me)

Weighted Sit-up
4x20-15-12-10 (25 plate on chest...this movement is starting to stall)

ehopkins932
06-10-2009, 06:43 PM
WEDNESDAY
6/10/09

Squat
5x110
5x140
5x170
5x170

Overhead Press
5x60
5x70
5x80
5x90

Deadlift
5x170
5x210
5x240
2x280 ----> was supposed to get 5....was still sore in hams and glutes from monday and maxing out every week on this is starting to catch up to me...think i'll reset back to 265x5. ill prolly be switching to a 3 day wsb routine soon...needa build a squat box

ehopkins932
06-12-2009, 11:14 PM
FRIDAY
6/12/09

Squat
5x110
5x140
5x170
5x195
3x230
5x170

Bench
5x90
5x110
5x135
5x160
3x185 -> good form this time
8x135

Row
5x60
5x75
5x90
5x105
3x125
8x90

Dips
3x6-6-3 (45lbs on waist....will have to not to go failure next week)

BB Curl
3x8 (65lbs)

Tricep Pushdown
3x12 (50lbs)

ehopkins932
06-15-2009, 09:02 PM
MONDAY
6/15/09

Squat
5x135
5x155
5x175
5x200
5x230 --->belt was on too high infront and felt like a rib was gonna break after 3rd rep. I had to rerack and adjust/re-setup again. That took 15-20 seconds then I hit the other 2. Still, was pretty hard.

Bench
5x90
5x110
5x135
5x160
5x180<--was easy

Row
5x60
5x75
5x90
5x110
5x125

Hypers 2x10 (55DB infront of me)

Decline Sit-up 3x20-20-14 (25)

ehopkins932
06-17-2009, 06:28 PM
WEDNESDAY
6/17/09

Im giving my knees a break for this week....Im am probably going to start up IA's 3 day westside template when i make my squat box this week. So light GMs and light rack deads from slightly under knees today.

Arched Back GMs
12xbar
5x65
5x85
5x105
5x125

Overhead Press
5x60
5x70
5x80
5x95

Rack Deadlift
5x185
5x210
5x240
5x275

Hanging Knee Raises (bent)
3x15 ...didnt feel these much....im thinking of switching to ab wheel thing but using a barbell instead of wheel.

crusher777777
06-17-2009, 10:16 PM
Looks like you've made some pretty good progress. I did the same routine last summer, and I had trouble squatting 3x a week too. My hips and groin couldn't take it. I use a really wide stance, feet almost touching the rack, and I just couldn't handle the frequency. I also got tendinitis in my elbow from all of the pressing and tricep work. It kept me from lifting for about 2 months. Good choice on the WSB routine though.

ehopkins932
06-18-2009, 11:01 AM
i really fucked myself playing basketball one weekend though....went too long and too hard lol....that really put me over

crusher777777
06-18-2009, 09:45 PM
i really fucked myself playing basketball one weekend though....went too long and too hard lol....that really put me over
That sucks man. Good job working around your injuries though. That's one mistake I made, was just taking off the gym completely while my elbow was messed up. It's much better to keep working the rest of your body while letting the injured parts recover.