Madcow 5x5 W1D1

Week 1 Day 1

Weights in kg. Each weight group is done for 5 reps.

Squat: 45 / 55 / 65 / 77.5 / 90
Bench: 35 / 42.5 / 52.5 / 60 / 70
Row: 32.5 / 40 /50 / 57.5 /65

Also, good job Augustine for being motivated. We'll go far together.

Day ONE

Squats: 60 kg

Bench Press: 47.5 kg

Deadlift: 55 kg

Have a long way to go!

Special shout out to Wee Sim for helping me out and being supportive.

Augustine

5 Rep Maximums

Augustine's 5 RM:

Squats 60kg
Bench 47.5kg
Deadlifts 55kg
Military Press 40kg
Rows 35kg

Wee Sim's 5 RM:

Squats 95kg
Bench 75kg
Deadlifts 100kg
Military Press 55kg
Rows 70kg

Good job Augustine.

New London Workout

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Madcow 5x5. That's what I'm doing in London.

Malaysia: Back/Legs workout log

Bent Over Dumbbell Rows (per hand):

25kg x 10 x 3sets

Barbell Rows (Pendlay):

95lbs x 10

145lbs x 6

165lbs x 5

Deadlifts:

95lbs x 12

145lbs x 10

165lbs x 8

Lever Bent-Over Row (weights w/o bar):

60lbs x 12

85lbs x 10

110lbs x 6

Behind-the-neck Lateral Pulldowns:

100lbs x 10

110lbs x 10

120lbs x 8

Lateral Pulldowns:

100lbs x 10

110lbs x 10

120lbs x 8

Squats:

135lbs x 10

185lbs x 8

225lbs x 5

Malaysia: Shoulder/Biceps workout log.

Dumbbell Shoulder Press (per hand):

10kg x 20

12.5kg x 15

15kg x 10

17.5kg x 10

20kg x 8

22.5kg x 8

Dumbbell Flies (per hand):

10kg x 10

12.5kg x 10

15kg x 6

Dumbbell Seated Rear Lateral Raise (per hand):

10kg x 15 x 4sets

Dumbbell Front Raises

10kg x 8 x 3sets

EZ Bar Front Raises (weights w/o bar):

35lbs x 6 x 3sets

EZ Bar Upright Row (weights w/o bar):

35lbs x 10 x 3sets

Alternating Dumbbell Bicep Curls (per hand):

10kg x 10

12.5kg x 9

15kg x 8

17.5kg x 6

20kg x 3

Concentration Bicep Curls (per hand):

10kg x 20

12.5kg x 15

15kg x 10

Machine Leg Press

240lbs x 10

265lbs x 8

290lbs x 6

Malaysia: Chest workout log.

Inclined Dumbbell Press (per hand):
15kg x 15
20kg x 15
22.5kg x 12
25kg x 10

Dumbbell Press (per hand):
25kg x 8 x 3sets

Dumbbell Flies (per hand):
12.5kg x 10 x 2sets
15kg x 8

Dumbbell Pullovers:
25kg x 10 x 3sets

Bodyweight Dips:
10 x 4sets