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cheesecake0
03-02-2011, 11:50 AM
EDIT: Decided on week 3, day 1 that madcows aint gunna work for me. And yes i did plan it so it would take 4-5 weeks to reach my previous 5RM.

Didn't complete 5 reps with 107.5kg even though i completed 3x5 with 112.5kg on rippetoes a month earlier.

Skip to page 2 too see new routine

LG1
03-02-2011, 11:53 AM
Good luck! Love me some 5X5 :-)

cheesecake0
03-03-2011, 11:36 AM
Good luck! Love me some 5X5 :-)

thanks man, yeah hopefully i can continue my linear gains :)

Week 1, Day 1:

Comments: Today didn't go exactly as planned, wanted to squat 110x5 which is 2.5kg less than last session on Monday, where i did 112.5 x 5 / 5 / 4, but my squats felt weak and my hips were really tight today. So decided to jump ramp up to 100kg x 5, but will add 5kg next heavy session. Bench went good and so did the rows, just started doing pendlay rows so starting fairly light.

Squats (kg)
55x5
70x5
80x5
90x5
100x5 - belted but 1 notch looser

Bench Press (kg)
40x5
50x5
60x5
70x5
80x5 - easy

Pendlay Rows (kg)
30x5
40x5
45x5
55x5
65x3
50x8 - accidently did it on the wrong day

Decline Crunch
No weight x 10
1.25kg plate behind head x 8 / 6


Going home on saturday morning till sunday afternoon so next w/o will be monday

-SW-
03-03-2011, 01:09 PM
Madcows is an excellent programme and gave me superb results. I'll be following this one!

cheesecake0
03-08-2011, 11:04 AM
Madcows is an excellent programme and gave me superb results. I'll be following this one!

thanks bro, ye hopefully will make decent gains :)

todays workout:

Week 1, Day 2

Comments: Decided to try front squats for 3x3, with 75% of the 2x5 originally planned for back squats. Hopefully these will make my core and upperback stronger so i don't GM heavy squats. Everything felt good today was an easy workout. Tried sumo deads today also.

Front Squats (kg)
30x5
40x5
50x5
55x3
55x3
55x3

Incline Bench (kg)
35x5
45x5
50x5
60x5

Sumo Deadlifts (kg)
60x5
80x5
100x5

Lat Pulldowns
Level 6 x 12
Level 6 x 12
Level 6 x 12 - last 3 half reps

Situps
x 12 / 12 / 10


next workout on thursday.

cheesecake0
03-10-2011, 01:57 PM
Week 1, Day 3

Comments: Was quite a hard workout, got it done in the end though. Starting to not use a belt on squats to help my core, only wore belt on 105 set.

Squats (kg)
50x5
65x5
75x5
90x5
105x3 (belted)
80x8

Bench (kg)
40x5
50x5
60x5
70x5
82.5x3
62.5x8

Pendlay Row (kg)
30x5
40x5
50x5
55x5
67.5x3
50x8

BW Dips
x8
x8
x8

Alternating DB Curl
40lb'ers x 16 total reps
30lb'ers x 22 total reps
20lb'ers 24 total reps

Lying DB Rolling Extension
40lber's x 10
25lb'ers x 15
25lb'ers x 15


Off out clubbing tonight, didnt really want to go but someone from my flat is leaving uni for good so we're giving her a leaving party. Hopefully won't ruin my recovery too much

Widge UK
03-10-2011, 02:41 PM
nice workouts bro, i was also out last night, probly went a good 9 hours without food and sunk a fair bit of vodka, feelsbadman.

cheesecake0
03-11-2011, 07:03 AM
nice workouts bro, i was also out last night, probly went a good 9 hours without food and sunk a fair bit of vodka, feelsbadman.

thanks brah, yea i had some protein and pb sandwich when i got back lol. Wasn't that drunk either had about half a bottle of vod and some fish bowl with rum and stuff in it but im not hung over at all.

Quite sore today!

cheesecake0
03-13-2011, 05:44 AM
Chest/tri, back and hips/glutes still bit sore today, but im going to workout none the less.

Hopefully will be able to get the 5 reps on squat, bench, row. morning workout today because gym shuts at midday


Edit:

Week 2, Day 1

Comments: Got all 5 reps on each of the exercises, squat was a bit difficult cos of tight hips but still all parallel. Didn't have time to do abs as the gym shut after i finished my rows.

Squats (kg)
50x5
65x5
75x5
90x5 (belted loosely)
105x5 (belted)

Bench (kg)
40x5
50x5
60x5
70x5
82.5x5

Pendlay Row (kg)
30x5
40x5
50x5
55x5
67.5x5

Widge UK
03-13-2011, 10:30 AM
strong benching mate, thats better than most people here at the uni are puting up!!!

cheesecake0
03-13-2011, 03:07 PM
strong benching mate, thats better than most people here at the uni are puting up!!!

thanks bro, yea before uni the most i benched was 105x1, want to get back to that lol!

T.K
03-13-2011, 04:33 PM
Looks like some solid work in here, keep it up. I'm guessing with the KGs your from England?

cheesecake0
03-14-2011, 04:22 PM
Looks like some solid work in here, keep it up. I'm guessing with the KGs your from England?

cheers brah.

yeah from england. living in portsmouth atm.

You?

cheesecake0
03-15-2011, 11:03 AM
Week 1, Day 2

Comments: Gym Weight: 202lb, grrrrrr. meant to be gaining but was 204lb at home about a week ago. Everything was easy today. Decided to microload incline bench so that will be going up 1.35kg every week. Added 10kg to deads but will go down to 5kg per week now.

Front Squats (kg)
30x5
40x5
50x5
55x3
55x3
55x3

Incline Bench (kg)
35x5
45x5
50x5
61.35x5

Sumo Deadlifts (kg)
60x5
80x5
95x5
110x5

Lat Pulldowns
Level 7 x 9
Level 7 x 9
Level 7 x 9 - last 2 half reps

Situps
x 15
x 15
x 15


next workout on thursday.

T.K
03-15-2011, 02:35 PM
I'm from near liverpool. Strong sumo pulls, looks like things are progressing well. Are you stronger on sumo or conventional?

cheesecake0
03-15-2011, 04:39 PM
I'm from near liverpool. Strong sumo pulls, looks like things are progressing well. Are you stronger on sumo or conventional?

sweet.

and yeaa last time i tried sumo pulls ages ago i did get up to like 130kg x 10, but i've used conventional most of the time and did pull 160x1 but recently deadlift has been sucking prob just cos of having to squat 3x5 heavy first while on rippetoes.

cheesecake0
03-17-2011, 01:01 PM
Week 2, Day 3

Comments: Felt beat up today, Don't really think weights should be feeling this heavy in week 2 :(

Squats (kg)
50x5
65x5
90x5 ( Accidently did 90 instead of 80)
107.5x3 ( belted )
80x8

Bench (kg)
40x5
50x5
60x5
70x5
85x3
65x8

Pendlay Row (kg)
35x5
40x5
50x5
60x5
70x3
52.5x8

BW Dips
x9
x9
x7

Double DB Preacher Curl
20lb'ers x 12
25lb'ers x 12 / 10 / 10

V-Bar Pushdowns
25x15
30kgx11 / 9

Bit frustrated that things are starting to feel heavy already. Too much for me maybe?

cheesecake0
03-19-2011, 01:43 PM
Todays diet so far:

Meal 1: (11.45am)
2 bacon
2 sausage
1/2 can baked beans
2 whole wheat toast
2 fried eggs
bit of milk

(fat breakfast ftw)

meal 2: (2pm)
Shake consisting of:
600ml whole milk
fair bit of oats
1 scoop protein
2 tbsps PB

Meal 3 (4.30pm)
2 pieces of rump steak
2 jacket potato with olive spread
veggies
5 almonds
whole milk

Prob have 2 more meals:

1 chicken breast
lots of pasta
tomato sauce
milk

2 whole wheat bread
can of tuna
cheese
milk

Widge UK
03-19-2011, 03:50 PM
diet looks good, get some food down you and sleep weights should feel better next week!!!

cheesecake0
03-20-2011, 08:26 AM
Week 3, Day 1

Squats (kg)
50x5
65x5
75x5
90x5 (belted loosely - felt heavy lol)
107.5x3 (3rd rep was really hard, decided to not try 4th didnt want to end up GM'ing the weight (belted)

After this decided that madcows is not for me. If i can't even do the 5 rep day with weights that i handled 3x5 with its not going to work when i get into PR area. Bit pissed. Decided to try bench anyway

Bench (kg)
40x5
50x5
60x5
70x5
85x4 (these were heavy, but ok. Didnt have a spotter so didnt really wanna risk 5th rep as i knew i wanted to stop madcow anyway

Incline DB Bench
45lber's x 12
45lb'ers x 12

Pendlay Row (kg)
30x5
40x5
60x5
60x5

Having a look at the routines on this forum. I'm going to start the 2 day week routine.


Day One:

Dips or Bench Press 2-3 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2-3 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12

Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure

Barbell Row 2-3 x 8

EZ-Bar Or Dumbell Curl 1-2 x 10

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

will do this till my work capacity increases, then separate the Deadlift and squat so it would look like:


Upper/Lower push:
Bench Press
Overhead press
Dips
Squat


Upper/Lower pull:
Chinups
Rows
BB Curls
Deadlifts

So gunna take time off till Thursday. Dunno if i should do the Legs/back/bi day on thur or chest/shoulders/tri/

cheesecake0
03-28-2011, 08:17 AM
Went alton towers for the weekend, did train in a hotel gym on friday didn't write any of it down but will post what i can:

Bench ( bar 10 or 15kg, had to get someone to pass it to me - no rack just bench)
warmup sets then: 60x8, 70x8, 75x8

Incline DB Bench
26kg's 2x10

Seated DB Shoulder Press
16kg's 2x10

Rope Pushdowns
2x15

Off to workout in about an hour

cheesecake0
03-28-2011, 10:55 AM
IA's 2 Day Routine - Week 1, Day 2

Lat Pulldown (chinup grip)
Level 7 x 12
Level 8 x 8
Level 8 x 7

Sumo Deadlifts (kg)
60 x 5
90 x 3
115 x 8 (belted)

Squat (kg)
80kg x 8
80kg x 8 (felt easier than first set)

Pendlay Rows (kg)
40 x 5 (warmup)
52.5 x 8
52.5 x 10
52.5 x 10

Straight BB Curls (kg)
35 x 10
35 x 8
35 x 8

Comments: Good workout, squats felt hard after doing DL's though.

Widge UK
03-28-2011, 12:55 PM
nice workout bro, eat up!

T.K
03-28-2011, 01:15 PM
New routine's looking good, that's a decent amount to squat after deadlifts

LilLurker
03-28-2011, 01:31 PM
Bro, if you could do 5X5, then you have a decent work capacity. Maybe it was just a shitty workout? I screwed up on 5x5 and then did the HG routine for 2 months. Lifts tanked because of not enough practice of em.

Just my 2 cents.

Widge UK
03-28-2011, 04:23 PM
ye as above, bad workouts do just hapen, somtimes shit just feels heavy for some reason.

cheesecake0
03-28-2011, 05:40 PM
New routine's looking good, that's a decent amount to squat after deadlifts

Cheers brah.

Bro, if you could do 5X5, then you have a decent work capacity. Maybe it was just a shitty workout? I screwed up on 5x5 and then did the HG routine for 2 months. Lifts tanked because of not enough practice of em.

Just my 2 cents.

yeah thats kinda what i thought but after a few weeks i'm planning on adding sets or changing to IA's 3 day. Just i always seem to get to around where i am now and stall/get weaker and i've never given low volume low frequency approach so im willing to try it. Will keep trying to keep up my work capacity though

thanks for the advice tho

ye as above, bad workouts do just hapen, somtimes shit just feels heavy for some reason.

yeah i dunno mayne,

cheesecake0
03-31-2011, 10:51 AM
IA's 2 Day Routine - Week 2, Day 1

Flat Barbell Bench 2-3x6-8
Warmups: 30x12, 40x10, 55x6, 65x3
LT: Not sure, either building up to 70kgx8 or 75kgx8 (see above)
TT: 75x8,8

Incline Dumbbell Press 2x10-12
LT: 26kg'sx10,10
TT: 55lbx12,9 (The DB's in my gym are in LB's and the hotel gym went up in 2's.)

Seated Dumbbell Press 2-3x6-8
LT: 16kg'sx10,10
TT: 35lbx12 - 40lbx8,8

Rope Pushdowns 2-3x10-12
LT: Different machine so cant count
TT: 20x12,12

Decline Weighted Crunch (held behind head)
TT: 2.5x7,6,6 (these were hard)

Comments: Good workout. Got some CNP Pro Recover as i finished my normal whey. so took that Postworkout today.

cheesecake0
04-04-2011, 11:29 AM
Progressed only on Chinups. Deadlift Fail, dunno whats wrong with me did 115kg x 8 and week later 117.5kg is super heavy and only manage 3 shitty reps :(


IA's 2 Day Routine - Week 2, Day 2

Pulldown Chinup Grip 3x8-12
LT: Level 7x12 - Level 8 x 8,7
TT: Level 7x13 - Level 8 x 9,9

Deadlift 1x5-8
Warmups: 62.5x5, 92.5x3
LT: 115x8
TT: 117.5x3 ( wtf )

Squats
LT: 80x8,8
TT: 82.5x3 ( wtf )

Pendlay Rows
LT: 52.5x8,10,10
TT: 55x8,8 ( a lot harder than last week, lower back felt fatigued throughout

BB Curls
LT: 35x10,8,8
TT: 35x10,9,9

Comments: Shite workout. Dunno what happened here. Wanted to at least get 117.5 x 7 or 8 due to last week. But deads felt soo heavy even after 7 days of recovery :(.

cheesecake0
04-07-2011, 12:22 PM
Downloaded the Ebook Beyond Brawn and been reading it the past few days.

Decided to work my workouts around his advice. Going to carry on reading it next few days.


Thursday Week 3, Day 1

Flat BB Bench Press 2x6-10 (when i get 2 sets of 10 reps will bump weight)
Warmups: 20x2x5, 30x5, 40x5, 50x3, 60x3
LT: 75x8,8
TT: 75x9,8.75 (LOL, couldn't lock out the left side and i was using a power rack as someone was on the bench. Was pushing left side for ages then some guy helped me lol should have asked for spot. And prob too eager)

Seated BB Press 6x6 (1 min rest between sets)
40x6,6,6,6,6,5 (will keep weight same next week)

Comments:This was an intense workout, Probably going to move chins/rows onto this day but next week to let my back heal. Short but intense. That last set on bench really fucked me tho haha

cheesecake0
04-09-2011, 06:46 AM
Morning weight: 200.8lb

going cycling today. gna start to add more cardio and i want to lose weight slowly now for summer

cheesecake0
04-11-2011, 12:17 PM
Monday Week 3, Day 2

Squat 2x5
Warmups: barx2x5, 60x5
TT: 80x5,8 (decided just to rep out a few more on last set, will bump 2.5kg next week)

Stiff-legged Deadlift 3x8
TT: 60x8,8,8

BW Chinups 3xFailure ( I NEVER do BW chins so im really weak at them. hopefully these will improve the more i do them )
TT: BWx5,5,5 ( few kicks to get last rep, did these from just less than deadhang)


BB Curl 3x6-10
LT: 35x10,9,9
TT: 35x10,10,10 ( these were good, not at uni anymore so used a fixed 35 bar so that might be the reason why they were a lot lighter)

Abs
2x8

good workout :)

T.K
04-11-2011, 04:41 PM
Nice work, you know it's a good day when you can rep out an extra 3 reps on squats. It's only going to make you a better lifter if your working on things your weak at, keep at the pullups i'm sure it will pay off

cheesecake0
04-12-2011, 07:41 AM
Nice work, you know it's a good day when you can rep out an extra 3 reps on squats. It's only going to make you a better lifter if your working on things your weak at, keep at the pullups i'm sure it will pay off

Just started out light and will see how i progress from here. Hopefully i can add a few reps to chins every week.

Really sore today. Traps, glutes, hammies, lowerback, lats, biceps, quads, abs, good stuff.

cheesecake0
04-14-2011, 08:51 AM
Plan to workout today, upperback/rear delts/lats still a tiny bit sore, but can't really workout tomorrow unless i get up really early so gunna workout today.

Aiming for either 75x9,9 or 75x10 on bench

Widge UK
04-14-2011, 09:21 AM
good luck mate, that would be a strong bench.

cheesecake0
04-14-2011, 09:34 AM
good luck mate, that would be a strong bench.

cheers brah, yeah that would be projected max 100, but i've benched 105kg and almost but couldn't lockout 107.5 but did about 8-9 months ago. Need to get back up to that lol

cheesecake0
04-14-2011, 12:47 PM
Thursday Week 4, Day 1

Flat BB Bench Press 2x6-10
Warmups: barx2x5, 40x5, 50x3, 60x3
LT: 75x9,8.75
TT: 75x10,10 (yeah buddy)

Seated BB Military Press 6x6 1 min rest (cumulative fatigue training)
LT: 40 - 5x6, 1x5
TT: 40 - 5x6, 1x5 (same as last week :( oh well. Bench still increased)

Lying Rotator Cuff Raise
4x10/10 each side

Standing External Rotator Cuff
4x12

Good workout, bench was good. 10th Rep was hard but not to failure, prob could have got 11 reps on 2nd set. Will bump up to 77.5kg next week.

aaron
04-14-2011, 04:36 PM
cheers brah, yeah that would be projected max 100, but i've benched 105kg and almost but couldn't lockout 107.5 but did about 8-9 months ago. Need to get back up to that lol

good luck with that! It sucks when your using weights well below what you used to put up. I'm trying to build up to my best again on bench so in the same boat as you!

stick with it!

Widge UK
04-15-2011, 10:11 AM
nice lifting cake, wudent suprise me that your millitary was the same as you got in more workload on your bench.

cheesecake0
04-17-2011, 09:24 AM
good luck with that! It sucks when your using weights well below what you used to put up. I'm trying to build up to my best again on bench so in the same boat as you!

stick with it!

cheers brah. yeh it does suck a lot haha

nice lifting cake, wudent suprise me that your millitary was the same as you got in more workload on your bench.

thx bro, ya true and im not really worried about that anyway. Need to start working on triceps cos i always trouble at locking out stuff.


morning weight yesterday = 198.6lb so lost 2 pound in 1 week, not bad.

T.K
04-19-2011, 02:20 PM
nice work in the weight loss. I'm sure your numbers will be back to where they should soon, just got to keep at it

cheesecake0
04-19-2011, 04:35 PM
nice work in the weight loss. I'm sure your numbers will be back to where they should soon, just got to keep at it

thx brah. dont want to lose it too quick


Tuesday, Legs/Back/Assistance
todays workout went OK, wore some short jean things that prob werent the best thing to wear doing lower body work, in the bottom of the squat felt really tight and made my knees come in and forward. Oh well.

Squat 2x5
Warmups: bar2x5, 60x5
LT: 80x5,8
TT: 85x5,5

SLDL 3x8
LT: 60x8,8,8
TT: 62.5x8,8,8

Chinups 3xFailure
LT: 5,5,5
TT: 5,5,5 (Dunno why i didnt increase, last set was hard. Prob just went further down than last time on first 2 sets so made it harder)

BB Curls 3x6-10
LT: 35x10,10,10
TT: 37.5x7,7,7

Ab Machine
LT:64x8,8
TT:64x9,9

Todays Totals:

2312 calories
224.7g protein
212.2g carbs
56.2g fat

Most of that fat is from my breakfast which has 4 whole eggs in. Also just had rump steak but didnt eat the line of fat and was only 9g fat

cheesecake0
04-20-2011, 02:47 PM
Todays Totals:

2,365 Calories
54.7g Fat 22%
191.8g Carbs 33%
251.9g Protein 45%

Also did some cycling today for about 50 mins

The reason why its so low is cos i wake up at about 11am-12am so only manage to fit in 4 meals with my last meal being around 10pm.

If i lose too much weight this week will wake up earlier and add in another 200-300 cal meal

cheesecake0
04-21-2011, 05:49 PM
Todays Totals
2,448 Calories
85.4g fat
181.2g carbs
245.1g protein

Reason theres a lot more fat is from moms lasagna, guessed what it would be nutrition wise tho.

cheesecake0
04-22-2011, 08:30 AM
Friday, Chest/Shoulders/Tri
Weight felt really heavy unracking it, surprising cos 75 felt so light last week. Oh well. Did some paused rack presses after just as a secondary move, instead of doing military's. They were quite low, only approx 3 inches from chest in arched position.

Flat Bench Press 2x6-10
Warmups: bar2x5, 40x5, 50x3, 60x3
LT: 75x10,10
TT: 77.5x6,8

Pin Presses Sets of 3 reps
70x3
75x3
80x3
82.5x3
85x3

DB Side Raises 2x10-12
TT: 10'sx12,12

Bit rushed, and prob could have bumped weight more on pin presses but started low as i didnt know what i would get up to as the weight felt heavy unracking, but will go up to prob 90 next week.

Gna have a bbq today, so prob be over cals but oh well. I been a bit low recently anyway.


Todays Totals: (might be a bit off as dunno exactly what i had at BBQ, maybe +100cals or sommin.


2,690 Calories
47.2g fat
284.5g carbs
250.5g protein

cheesecake0
04-23-2011, 07:58 AM
Weighed myself today, first it said 195.6 then after that was changing every time from 196 - 198 but in the end settled for 197.4lb.

cheesecake0
04-25-2011, 07:50 AM
Yesterdays totals:

2,204 Calories
70.9g fat
176.7g carbs
230.3g protein

going to workout in about 1.5hours

cheesecake0
04-25-2011, 11:34 AM
Monday, Legs/Back/Bi
Group of people were using the power rack to bench, so had to wait 20 mins for them so just started with chins.

Dead Hang Chinups 3 Sets
LT: BWx5,5,5
TT: BWx5,5,5+hold at top for 10-15 seconds for last set

Negative Chinup 1 set
TT: BWx1 Negative rep, was quite long, arms were shaking lol

BB Squats 2x5
Warmups: barx6, 40x8, 60x4
LT: 85x5,5
TT: 90x5,5 (Beltless still, gonna see how long i can go without using belt)

BB SLDL 3x5-8
LT: 62.5x8,8,8
TT: 70x8,8,8 (Prob should have not added so much, but o'well)

BB Curl 3x6-10
LT: 37.5x7,7,7
TT: 37.5x8,8,7

Gym shut so will do abs on friday.

I always usually use a belt at anything above 90kg, lets see how far i can go without using one for a change.

T.K
04-25-2011, 05:20 PM
Nice lifting. Atleast they weren't using the rack for curls. Nice increase on squats, I think it's a good idea to see how long you can go without a belt. My abs have definitely popped out a bit since going beltless, especially obliques.

cheesecake0
04-25-2011, 06:06 PM
Nice lifting. Atleast they weren't using the rack for curls. Nice increase on squats, I think it's a good idea to see how long you can go without a belt. My abs have definitely popped out a bit since going beltless, especially obliques.

thx, yea im mostly doing it for that reason just cos i know i need to work on my core/abs anyway. When i start to lean forward too much will add the belt to 2nd set or something :)

Todays Totals:

2,365 Calories
41.8g fat
255.9g carbs
224.1g protein

Prob should have ate more today as it was w/o day but went round a friends and didnt eat for 4 hours so missed a meal. oh well

cheesecake0
04-27-2011, 04:57 PM
dunno yesterdays cals, gf stayed over so wasn't gna hop on fitday and count em all lol, but did today approx numbers as i ate out for lunch got some baguette and for dinner went nandos.


Total
2,339 calories
64.8g fat
168.8g carbs
236.9g protein

Still pretty sore from mondays workout, so might w/o on friday. Last workout at that gym cause im going back to portsmouth on monday.

cheesecake0
04-28-2011, 12:30 PM
Thursday 28/04, Chest/shoulder/tri
Was rushed toward the end, dad was waiting outside and came early. W/o was only like 40-45 min. Last week for the pin presses I just did them off the stoppers, but this week unracked them off the jhooks then did the reps.

Flat BB Bench Press 2x6-10
Warmups: bar2x5, 40x5, 50x3, 60x3
LT: 77.5x6,8
TT: 77.5x7,10 (2nd set felt much easier, had a spotter for lift off but he didnt help on any reps)

Paused Pin Presses Sets of 3
LT: 75-85x3
TT: 80x3, 82.5x3, 87.5x2 (These were done with a closer grip than last time)

DB Side Raise
LT: 10'sx12,12
TT: 10'sx11 (Did these pretty much straight after pin presses cos i was in a rush)

Good workout, going back to uni on monday and will start getting vids for some of my lifts for form critique :)

cheesecake0
04-29-2011, 06:39 PM
todays cals:


2,265 calories
57.8g fat 24%
131.1g carbs 24%
289.7g protein 53%

cheesecake0
05-03-2011, 11:57 AM
Tuesday 03/05, Legs/Back/Bi
Todays workout went ok, 95 squat felt heavy but thats prob the most ive done without a belt i usually add belt at 90kg. Will Deload next for the next 2 workouts, try the numbers again and see if that helps. If not, i will prob start squatting twice a week.

BB Squat 2x5
Warmups: Barx6, 40x6,60x3,80x2
LT: 90x5,5
TT: 95x5 92.5x5

BB SLDL 2-3x8
LT: 70x8,8,8
TT: 75x8,8

Chinups 3 Sets
LT: 3x5 plus some negatives
TT: x5,5,4 - Dunno why these are not improving :(

DB row 1 set
85lberx10 each arm

BB Curls 3x6-10
LT: 37.5 x8,8,7
TT: 37.5x8,5.5 35x7

Widge UK
05-03-2011, 03:58 PM
nice macro's cheese

cheesecake0
05-05-2011, 10:26 AM
Thursday 05/05, Deload Chest/Shoulder/Tri
Good workout, did everything at 85% from last session.


Flat BB Bench Press 2x6-10
Warmups: barx8, barx6, 40x6, 50x5
LT: 77.5x7,10
TT: 65x10,10

3 Board Press sets of 3
LT: Rack presses 80x3, 85x3, 87.5x2
TT: 70x3, 75x3, 80x3

DB Side Raise
LT: 10kg's x 11
TT: 15lb's x 12,12,12

Ab crunch
3x10

cheesecake0
05-12-2011, 12:28 PM
Tuesday's Workout - Legs/Back/Bi
This was a deload, however 80kg felt heavy :(

Squat Deload 2x5
Warmups: bar2x6, 40x6, 60x3
TT: 80x5,5

Deadlift 3x3
LT: SLDL
TT: 60x6, 80x3, 100x3

Chins / Pullups
Chins x 4, Pullup x 2/2

BB curls
TT: 30x10,10

DB Shrugs
30x12



Todays workout - Chest/shoulder/tri
Was expecting more tbh.

Bench Press
warmups: bar2x5, 40x5, 50x3, 60x3
LT: 65x10,10
TT: 77.5x10 ( 10th rep was mega slow)

Dips
LT: n/a
TT: BWx6,6,6

DB Shoulder Press
LT: n/a
TT: 45lb'sx6,6,6

Dunno if I actually needed the deload, 2 weeks ago got 77.5 x 7,10 but i'll try 80kg next week and see if i can get 10.