Hello, I'm Jenhan

Hi there all, glad to be a part of the pussy weights (dont know if i phrased it correctly). I have just completed a month of training...but will only consider last week my Week 1. The previous three weeks were just trial and errors, mostly errors.

All are 5 reps. All in lbs

W1D1
Squats - 140/140/140
Press - 85/85/85 x 4 (failed)
Rows - 85/85/85

W1D2
Squats - 145/145/145
Bench - 125/125/125
Deadlifts - 165/165/165

extra: dips x 5 x 2sets @ bodyweight

W1D3
Squats - 45 (bar)/65/85/150/150/150
Press - 45/65/90 x 4/85/85/85 x 3
Rows - 45/65/95/95/95

*I attempted 90 for press and found it very difficult...only then I remembered that my previous press at 85 was failed at the last set. Mistake caused me to fail 85 again.
----------------------------------

I am totally new at this (training and writing about it) and hopefully will recieve much advice from members here.

1) I know it will be easier to relate if I post in KG but I want to know how do you guys convert it? Mental math? When I divide with 2.2, I get funny numbers. Tell me how do you do it.

I would also like to propose the idea to utilize this blog more efficiently by suggesting a couple of stuff. Firstly, I think we could spice things up, chilly hot hot, by embedding some videos. If I am not wrong, all of you are in Bristol? Well I'm in Malaysia and having just started, I bug Wee Sim a lot for videos and advices. It would be tremendous help if you all could embed useful videos that you all find while surfing.

Videos of good squats, good rows, good bench, stupid bench, or just any random videos for all of us to critic and analyze would be really useful. Your own videos would also benifit all of us.

Anyways if the idea is to materialize, I hope that all of us start using labels for our posts, right now there is only 'workout logs' and I guess next time when anyone uploads 'advices' or 'squat videos' or 'deadlift videos'...they will make new labels. It will ease all of us in the future when our journal becomes more 'colourful'.

I remember having several other questions but I cant recall at the moment. Will ask when they do come back! Thanks all.

Wee Sim's new 5 RM

Wee Sim's 5 RM before Madcow 5x5:

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

Wee Sim's 5 RM after 11 weeks of Madcow 5x5:

Squats 120kg
Bench 90kg
Deadlift 117.5kg
Military Press 62.5kg
Rows 77.5kg

Bodyweight 77.5kg

My PRs

Before

Squat: 60 kg

Bench: 47.5 kg

Military Press: 40 kg

Deadlift: 55 kg

Row: 35 kg

After

Squat: 117.5 kg

Bench: 65 kg

Military Press: 55 kg

Deadlift: 102.5 kg

Row: 60 kg

A HVT routine.

All credits go to Darklight79 of LowYat.net. Each muscle group requires a workset of 4 sets, excluding warmups (2 sets of lightweight)

Chest:-
Compounds
Flat barbell bench press
Machine chest press
Incline barbell bench press
Flat db bench press
Incline db bench press
Smith machine incline bench press
Gironda neck presses

Then isolations:-
Flat db flyes
Incline db flyes
Cable crossovers

Pick 3 compounds, 1 isolation


Back
Seated cable rows (H)
Machine rows (H)
Barbell rows (H)
Close grip suppinated pulldowns (V)
Wide grip suppinated pulldowns (V)
Hammer grip pulldowns (V)
Behind the neck pulldowns (V)
One arm db rows (H)
T-bar rows (H)
Shrugs (Done at the end of every back workout)
*H - horizontal
*V - vertical

Pick 2 horizontal and 2 vertical pulling movements


Shoulders
Compounds
Smith machine shoulder press
Seated barbell shoulder press
Seated dumbell shoulder press
Military press

Pick 2 compounds

Isolation for side delts
Db side lateral raises
Cable side lateral raises

Pick either 1 for side delts

Isolation for rear delts
Bent over rear delt raises
Seated rear delt raises
Face pulls

Pick 1 for rear delts

Legs
This is a bit different. We alternate between GVT (German Volume Training) of leg presses 10 x 10 and squats (traditional style of 4 sets) every week.

Then we finish off with:
Leg extensions
Leg curls
Calf presses

Arms
Biceps
Standing dd curl
Concentration curls
E-Z Bar curls
Seated incline dumbell curls
Machine curls
Preacher curls

Triceps
Tri extensions
Close grip bench presses
Weighted dips
Machine dips
One/2 armed overhead tri extension
Tricep pressdowns

Pick 3 each. Done superset style, which means NO rest at all. The moment you finish a set of bis you move straight to tris.

-----

5 Day split:
Monday Chest
Tuesday Back
wednesday Legs
thursday Shoulders
friday Arms

3 Day split:
Monday Chest/Shoulders/Biceps (for shoulders don't do shoulder presses, just do 5 sets of lateral raises instead)
Wednesday Legs
Friday Back/Triceps

If you decide on a 3 day split, you will lose the superset arms of a 5 day split. There is less volume on a 3 day split, so it would be 4 workouts for Chest, 3 for Shoulders (compulsory 5 sets of lateral raises) and 3 sets of Biceps.

-----

The focus is on volume, you calculate this by sets x reps.

So workload is important here, sets x reps x weight.

10 x 100kg x 4 = 4000kg workload
12 x 90kg x 4 = 4320kg workload, which is more than 10 x 100kg x 4.

Emphasis of progress is on volume, not weight as we are accustomed to on Rippetoe or MadCow.

-----

Notable quotes:

'If you want to aim for a PR, do it on the first exercise selection, the other exercises should be at a maintenance poundage. Aiming for a PR on the subsequent exercises will just cause you to burn out. For example, my chest day would consist of the Smith machine incline bench, machine chest press, incline dumbell bench presses and i'll finish off with some cable crossovers. Let's say i start off with the Smith inclines first, i would attempt PR's on those but i wouldn't try any PR's on the subsequent exercises, as in keeping the poundages moderately heavy on the second compound exercise and the last compound exercise i keep it light and go for pump sets of lighter weight and higher reps within the 12-15 range.

Isolation exercises should always be lighter weight and very high reps, above 12 sometimes hitting 20 reps.

The point is, I'm a firm advocate of instinctual training thanks to Terry Gallyot (my mentor and Mr Asia). Focus on good nutrition, good nutrient timing and sufficient rest and the PR's will come naturally. Don't feel pressured to make PR's. Try for them only if you are able to. If you get all the aforementioned factors in good order, PR's will come naturally. A PR doesn't necessarily mean heavier poundage, it can also be achieved with more reps even if you're using a lighter weight compared to the last workout.

You need to understand that volume is the key word here. For example, a trainee does a set of Smith shoulder presses for:-
185lbs x 8 for 4 sets. In total volume that wold be equal to 185 x 8 x 4 = 5920lbs

The following week he does 165lbs x 10 for 4 sets, even though it was a lighter weight, he still achieved a better set because the total volume would be 165 x 10 x 4 = 6600lbs

Do you now get my point about volume being the key word here? Of course the poundage range should be around 70-85% of your 1RM max. Anything less and you'd just be getting a pump but no growth. The weight has to be sufficiently heavy to challenge you at least.'

'So we'd pick 3 compounds and 1 isolation, decide upon the order of exercise and have a go. Rep ranges are meant to be between 10-15 reps but if we feel like maxing out for 3-5 very heavy reps, we do it on the first exercise, either for PR's in the 3-5 rep ranges or PR's in the 10-12 rep ranges.

Intensity extending techniques such as forced reps, drop sets, rest pauses, etc are decided at the spur of the moment but they are used sparingly. The other 2 compound exercises, we do not attempt to make anymore PR's but if we feel that we can go heavier than the previous week, then we raise the poundage by a notch or so.'

'Sometimes i fail to hit 10 reps because of muscular failure so i reduce the weight accordingly in order to complete at least 10 reps in the next set. Even though i decide to max out occasionally with 3-5 reps, the last set of a compound exercise should always be a high rep burn/pump set of at least 12 repetitions. This helps flush blood into the muscles as well as prevent wear and tear on the joints. Your muscular strength usually advances faster than your joint strength, which is why sometimes you don't see me making poundage PR's too often, I try for endurance PR's on some workouts.'

Fat.

So I'm fat, and it's depressing. What could be wrong with my diet. Excess pasta? It's become staple to me because that's the only thing I'm eating more than anything else. That's the first thing I'm fixing.

I've never been this fat before, waist measures close to 32inches when previously I was hovering 30inches.

But then again, I've never squatted 110kg, benched 87.5kg, pressed 65kg, rowed 80kg or deadlifted 112.5kg for 5 reps before. Does this mean that I have to be fat to perform?

I beg to differ. I'm changing my diet, including cardio on rest days and keeping up with top form. No more late nights. It's time to change.

I want to be a beast and not some puny lifter at the gym.

Madcow 5x5 Week 9

Reset some of the weights, still struggled on rows despite reset. :(

Weights done for 5 reps unless stated. All weights in kg.

W9D1
Squat 57.5/70/82.5/95/107.5
Bench 47.5/57.5/67.5/77.5/ 87.5 x 4 (failed set)
Row 40/50/60/70/ 80 x 4 (failed set)

2 x hyperextensions @ bodyweight + 20kg x 8
4 x situps @ bodyweight + 16kg x 5

W9D2

Squat 57.5/70/82.5/82.5
Press (reset) 37.5/45/52.5/60
DL 67.5/82.5/97.5/112.5

3 x situps @ bodyweight + 16kg

W9D3
Squat
57.5/70/82.5/95
110 x 3
82.5 x 8

Bench
47.5/57.5/67.5/77.5
87.5 x 3
67.5 x 8

Row (note reset but still struggled on 75)
32.5/42.5/52.5/62.5
75 x 3
52.5 x 8

3 x dips @ bodyweight + 12.5kg x 8
3 x EZ Bar bicep curls @ 25kg w/o bar x 8

W5 & W6

W5D1
Bench 50 X 8 / 50 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Skull Crushers 20 X 10 / 20 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W5D2
Squats 72.5 X 8 / 72.5 X 8
Rows 47.5 X 8/ 47.5 X 8
Deadlifts 72.5 X 10
EZ 25 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

Day 3 missed due to visitors from London.

W6D1
Bench 50 X 8 / 50 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Skull Crushers 20 X 10 / 20 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W6D2
Squats 72.5 X 8 / 72.5 X 8
Rows 47.5 X 8/ 47.5 X 8
Deadlifts 75 X 10
EZ 25 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

Day 3 missed due to sheer laziness. I kid, deadlines abound.

Madcow 5x5 Week 7 & 8 megapost

Hello,

All weights in kg. Each weight group done for 5 reps unless stated otherwise.

W7D1

Squat 55/67.5/80/92.5/105
Bench 45/55/65/75/85
Row 40/47.5/57.5/67.5/77.5

4x situps @ bodyweight + 15kg x 5
2x hyperextensions @ bodyweight + 15kg x 8

W7D2

Squat 55/67.5/80/80
Press 42.5/50/57.5/65
DL 65/80/95/110

3x situps x 5

W7D3

Squat
55/67.5/80/92.5
107.5 x 3
80 x 8

Bench
45/55/65/75
87.5 x 3
65 x 8

Row
40/47.5/57.5/67.5
80 x 3
57.5 x 8

3x dips @ bodyweight + 12.5kg x 8
3x EZ Bar Bicep curls @ 30kg (w/o bar) x 8
3x skullcrushers @ 25kg (w/o bar) x 8


W8D1

Squat 57.5/70/82.5/95/107.5
Bench 47.5/57.5/67.5/77.5/87.5
Row 40/50/60/70/80

W8D2

Squat 57.5/70/82.5/82.5
Press 42.5/50/57.5/65x4 :(
DL 67.5/82.5/97.5/112.5

4x situps @ bodyweight + 16kg x 5

W8D3

Squat
57.5/70/82.5/95
110 x 3
82.5 x 8

Bench
47.5/57.5/67.5/77.5
87.5 x 3
67.5 x 8

Row
40/50/60/70
80 x 3
60 x 8

3 x EZ Bar Bicep Curls @ 30kg (w/o bar) x 8
3 x skullcrushers @ 25kg x 8

Deloading week, so Week 9 is my week off. I love week offs.

W4

W4D1
Squats 67.5 X 8 / 67.5 X 8
Rows 42.5 X 8/ 42.5 X 8
Deadlifts 70 X 10
EZ 22.5 X 10
Pull-downs 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W4D2
Bench 50 X 8 / 50 X 8
Military 32.5 X 8 / 32.5 X 6 (Reset, presses a bitch)
Incline Fly 10 X 10 / 10 X 10
Skull Crushers 20 X 10 / 20 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W4D3
Squats 70 X 8 / 70 X 8
Rows 45 X 8/ 45 X 8
Deadlifts 70 X 10
EZ 25 X 10
Missed Pull-Downs, ran off for badminton.
Sit-up 10 X 5 / 10 X 5 /10 X 5

W3

Back in the gym after falling ill.

W3D1
Bench 45 X 8 / 45 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Tricep Pull-Down 25 X 10 / 25 X 10
Lat Pull-down 40 X 10 / 40 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W3D2
Squats 67.5 X 8 / 67.5 X 8
Rows 40 X 8/ 40 X 8
Deadlifts 70 X 10
EZ 22.5 X 10
Pull-downs 40 X 10 / 40 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W3D3
Bench 47.5 X 8 / 47.5 X 8
Military 32.5 X 8 / 32.5 X 8
Incline Fly 10 X 10 / 10 X 10
Tricep Pull-Down 25 X 10 / 25 X 10
Lat Pull-down 40 X 10 / 40 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

5 minute warm-up jog seems to prevent the headaches. Side-note: Weight back up to 147 pounds from 142. Aiming for 150 come Christmas break. Bad shape man.

Madcow 5x5, W6D1, W6D2, W6D3

All weights in kg, each weight group done for 5 repetitions unless stated otherwise.

W6D1

Squat 52.5 / 65 / 77.5 / 90 / 102.5
Bench 42.5 / 52.5 / 62.5 / 72.5 /82.5
Row 40 /47.5 / 57.5 / 67.5 / 77.5

2 x Hyperextensions @ 15kg + bodyweight x 8
4 x Situps @ 15kg + bodyweight x 5

W6D2

Squat 52.5 / 65 / 77.5 / 77.5
Press 42.5 / 50 / 57.5 / 65
DL 62.5 / 77.5 / 92.5 / 107.5

3 x Situps @ 16kg + bodyweight x 5

W6D3

Squat
52.5 / 65 / 77.5 / 90
105 x 3
77.5 x 8

Bench
42.5 / 52.5 / 62.5 / 72.5
85 x 3
62.5 x 8

Row
40 / 47.5 / 57.5 / 67.5
77.5 x 3
57.5 x 8

3 x dips @ 12.5kg + bodyweight x 8
3 x EZ bar bicep curls @ 30 kg w/o bar x 8
3 x skullcrushers @ 25 kg w/o bar x 8

Madcow 5x5 W5D1, W5D2, W5D3

Been really busy with labs and frustrating results so this was late.

All weights in kg, each weight group done for 5 reps unless stated otherwise.

W5D1

Squat 60 / 70 / 80 / 90 / 100
Bench 40 / 50 / 60 / 70 / 80
Row 35 / 45 / 55 /65 /75

2x weighted hypers @ bodyweight + 15kg x 8
4x weighted sit ups @ bodyweight + 12.5kg x 5

W5D2

Squat 60 / 70 / 80 / 80
Press 40 / 47.5 /55 / 62.5
DL 67.5 / 80 / 92.5 / 105

3x situps @ bodyweight x 10

W5D3

Squat
60 / 70 / 80 / 90
102.5 x 3
80 x 8

Bench
40 / 50 / 60 / 70
82.5 x 3
60 x 8

Row
35 / 45 / 55 / 65
77.5 x 3
55 x 8

3x Dips @ bodyweight + 10kg x 8
3x Barbell curls @ 35kg x 8
3x skullcrushers @ 25kg (weight w/o bar) x 8

-----

All right, comments. I did this entire week while Augustine was sick. I managed to nail all my sets with perfect form but I could feel the weights getting heavier. I was already hitting PR on Squat, Bench, Row, and Press. This was last week's workout (27th Oct - posts now are 1 week delayed).

I was already struggling with my new press of 65kg this week and new row of 77.5kg. It's getting difficult and I need to microload with 1kg increments gradually. Gonna be making my own microweights with pennies! Wish me luck. Will keep posting even if nobody does (pfft!)

Madcow 5x5 W4D1, W4D2, W4D3

W4D1

All weights in kg, each weight group done for 5 repetitions unless stated otherwise

Squat 47.5 / 60 / 72.5 / 85 / 97.5
Bench 37.5 / 47.5 / 57.5 / 67.5 / 77.5
Row 32.5 / 42.5 / 52.5 / 62.5 / 72.5

2x 8 weighted hyperextensions @ 15kg + bodyweight
4x 5 weighted situps @ 12kg + bodyweight

W4D2

Squat 47.5 / 60 / 72.5 / 72.5
Press 37.5 / 45 / 52.5 / 60
Deadlift 65 / 77.5 / 90 / 102.5

3 sets of situps

W4D3

Squat
47.5 / 60 / 72.5 /85
100 x 3
72.5 x 8

Bench
37.5 / 47.5 / 57.5 / 67.5
80 x 3
57.5 x 8

Row
32.5 / 42.5 / 52.5 / 62.5
75 x 3
52.5 x 8

3x 8 weighted dips @ 10kg + bodyweight
3x 8 ez-bar bicep curls @ 30kg w/o bar
3x 8 skullcrushers @ 22.5kg w/o bar

Augustine's sick again this week (27th October). He has gonorrhea.

W2D1

Squats 67.5 X 8 / 67.5 X 8
Rows 40 X 8/ 40 X 8
Deadlifts 70 X 10
EZ 20 X 10 (Unfortunately, weight of EZ bar counted)
Pull-downs 40 X 10 / 40 X 10

I'm apparently suffering from weightlifters' headache, characterized as a pain in the back of the head which feels like built up pressure. Had to abort my workout on Tuesday evening after my 1st set of squats due to the pain. Tried again on Wednesday afternoon, felt much better. Took some ibuprofen before the workout and also did a longer warm up which included a 7 minute jog. Hope it stays away.

W1D3

Bench 42.5 X 8 / 42.5 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Skull Crusher 17.5 X 10 / 17.5 X 10
Pull-down 35 X 10 / 35 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

Madcow 5x5 W3D1, W3D2, W3D3

W3D1

Weights in kg. Each weight group done for 5 repetitions.

Squat 45 / 57.5 / 70 / 82.5 / 95
Bench 35 / 45 / 55 / 65 / 75
Rows 30 / 40 / 50 / 60 / 70

2 x 8 weighted hypers @ 15kg
4 x 5 situps @ 12kg

W3D2

All weights in kg. Each weight group done for 5 repetitions

Squat 45 / 57.5 / 70 / 70
Press 35 /42.5 / 50 /57.5
Deadlift 62.5 / 75 / 87.5 /100

3x situps @ bodyweight

W3D2

All weights in kg. Each weight group done for 5 repetitions unless stated.

Squat
45 / 57.5 / 70 / 82.5
97.5 x 3
70 x 8

Bench
35 / 45 / 55 / 65
77.5 x 3
55 x 8

Row
30 / 40 / 50 / 60
72.5 x 3
50 x 8

3x8 weighted dips @ 7.5kg + bodyweight
3x8 EZ bar bicep curls @ 27.5kg excld. bar
3x8 skullcrushers @ 22.5kg excld. bar

Augustine was absent throughout the week due to Fresher's Flu. Apologies for late posting.

W1D2

Squats 67.5 / 67.5
Rows 40 / 40 (Stall to improve form)
Deadlifts 70
EZ Curls 20
Lat Pull-Downs 35 / 35
Sit-Ups Completed with 10kg

Performed better than expected. Will be stalling rows and deadlifts, some serious work needed on the form. I swear I nearly popped a vessel in my head towards the end of the 10-rep set of deadlifts.

W1D1

First session back on Monday night was incredibly disappointing.

Bench 42.5 / 42.5
Military 30 / 30
Incline Flies 10 / 10
Skull Crushers 15 / 15
Lat Pull-Downs 35/ 35
Sit-Ups Completed

I haven't listed down the rep-count as the sets were succesfully completed. Also, I'm not listing the warm-up sets (would be a waste of space as my warm-up sets simply build up to the max weight, no pyramid-ing and stuff). What disappoints me the most is how these weights are pale in comparison to what I used to be able to lift. However, I'm trying not to be caught up in the race for weights. We realised the importance of form earlier this year, hence I'm ensuring it's my priority.

Hitting the gym today for Workout B, it's gonna be hell I reckon.

What the fuck am I on?

Animal Pak Multivitamins
Optimum Nutrition Gold Standard Whey
Dymatize Micronized Creatine

Madcow 5x5 W2D2, D3 and Augustine's Rippetoe

Madcow 5x5 W2D2 (weights are in kg, each weight group for 5 repetitions)

Squat 42.5 / 55 / 67.5 / 67.5
Press 32.5 / 40 / 47.5 /55
Deadlift 60 / 72.5 /85 / 97.5

Madcow 5x5 W2D3 (all weights in kg)

Squat
5 reps: 42.5 / 55 / 67.5 / 80
3 reps: 95
8 reps: 67.5

Bench
5 reps: 32.5 / 42.5 / 52.5 / 62.5
3 reps: 75
8 reps: 52.5

Rows
5 reps: 37.5 / 45 / 52.5 /60
3 reps: 70
8 reps: 52.5

3 sets weighted dips x 8 reps @ bodyweight + 5kg
3 sets EZ bar bicep curls x 8 reps @ 25kg (weight without bar)
3 sets skullcrushers @ 20kg (weight without bar)

Augustine's log

Week 2 Day 1

Squat 72.5
Press 42.5x3 / 40x5 / 37.5x4
Row 37.5

Week 2 Day 2

Squat 75
Bench 50x5 / 47.5x0 / 45x5
Deadlift 70

Week 2 Day 3

Squat 80
Press 37.5
Row 40

We decided to go to a lighter press that Augustine could complete rather than to try the 40 and fail it at the end of the week. Better to be able to lift than to try and fail. Benches failed a set because of a shoulder pain. Rows, deads, squats are going up well. Hopefully bench and press will follow suit.

On the other hand, my workouts are easy peasy. I've been going at it quick with minimal rest between sets. However, I am trying to teach myself to catch a breather before taking the set to avoid disappointment.

So far so good.

The No Fancy Name Workout

Back to the gym after a summer long hiatus which proved to be terribly unproductive. I've lost 10 pounds in weight and many more have been shaven off my lifting capabilities. I'll be continuing the Unnamed Workout routine that xeem and I were on during the exam period. Slight modifications are as follows:

Workout A
Bench Presses 2X8
Military Presses 2X8
Incline Dumbbell Flies 2X10
Skull Crushers 2X10
Pull-Downs 2X10
Roman Sit-Ups 3X5 (5 sec hold)

Workout B
Squats 2X8
Pendlay Rows 2X8
Deadlifts 1X10
EZ Bar Curls 1X10
Pull-Downs 2X10
Roman Sit-Ups 3X5 (5 sec hold)

I'll be tracking my progress as of next week, it's mainly getting used to working out regularly again for me this week. I won't be expecting to lift heavy weights as the workout seems more High Volume than High Intensity. Any comments?

Madcow 5x5 W2D1

My squatting weight was too much today. I nailed it anyway, but it should've been 5kgs lighter.

Weights in kg. All weights are done for 5 repetitions.

Squats: 42.5 / 55 / 67.5 / 80 / 92.5 (did 97.5 by accident)
Bench: 32.5 / 42.5 /52.5 / 62.5 / 72.5
Rows 37.5 / 45 / 52.5 /60 / 67.5

2sets weighted hyperextensions @ bodyweight + 15kg x 5rep
4sets weighted NS situps @ bodyweight + 10kg x 5 rep

1st day Rippetoe - official start

Diet:
0830: 1 scoop whey + 2 flaxseed oil softgels
1200: curry beef, scrambled eggs, long beans (cafe's food)
1530: some fruits
1630: workout
1800: 2 scoops whey  
1930: small portion of rice, curry deer meat
2300: 2 steamed eggs, tuna, 2 teaspoon peanut butter
2330: 2 flaxseed oil softgels

Workout A: 
Squat: 45/55/65/80/95/115/115/115
Deadlift: 45/55/65/85/115/135
Bench Press: 35/57/68/80/85/85/85

remarks: diet is kinda screwed up. i forgot to eat something as preworkout, so i just grabbed some fruits and headed to gym straight away.

cheers

Friday 10/3/08 Day 3

Squats: 70 kg
Bench: 50 kg 5/5/3 :(
Deadlift: 62.5 kg

Wednesday 10/1/08

Squat: 65 kg
Press: 40 kg
Row: 35 kg

Madcow 5x5 W1D3

Sorry this was a bit late.

Weights in kg.

Squats:
45 / 57.5 / 67.5 / 80 x 5 reps
92.5 x 3 reps
67.5 x 8 reps

Bench:
35 / 42.5 / 52.5 / 60 x 5 reps
72.5 x 3 reps
52.5 x 8 reps

Rows:
32.5 / 40 / 50 / 57.5 x 5 reps
67.5 x 3 reps
50 x 8 reps

3 sets of bodyweight dips x 8
3 sets of EZ-Bar bicep curls (weights w/o bar) 15/20/20 x 8
3 sets of skullcrushers (weights w/o bar) 15/20/20 x 8

Rippetoe -pilot-

Hi folks,

I'm just starting Rippetoe, but I'm having problems with my squat form, thus I'm going to reset my Rippetoe on next week, in a proper power rack. I'm still in my 1 week study break, been staying in my friend's place and yea, been slacking behind a lot.. Today's workout is just because i don't spend my day doing nothing for the whole week.

Workout A:
Squat: 20kg/30kg/40kg/50kg/55kg/60kg/60kg/60kg
Bench Press:20kg/25kg/30kg/35kg/40kg/40kg/40kg
Dead Lift:18kg/28kg/38kg/48kg/58kg/68kg

i was using smith machine for squat (no power rack here), couldn't really perform as the ROM is somewhat fixed. i struggled for the last few reps for squat and bench press, my friend spotted me though.

as per Xeem suggested, I'll post up my diet and workout on next week onwards, yea, a proper one. until then, lift hard peeps.

cheers

Madcow 5x5 W1D2

Week 1 Day 2

Weights are in kg. Each weight group done for 5 repetitions.

Squats 45/ 57.5 / 67.5 / 67.5
Military Press 32.5 / 40 / 45 /52.5
Deadlifts 60 / 72.5 / 82.5 / 95

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

Malaysia: Legs workout log.

Friday was legs. I'm posting this today because I totally forgot about it.

Log:

Squats:
95lbs x 15
135lbs x 10
185lbs x 8
205lbs x 6
225lbs x 4

Leg Extensions
80lbs x 10
100lbs x 10
120lbs x 8

Leg Curls
40lbs x 10
50lbs x 8 x 2sets

Dumbbell Lunges (per hand):
17.5kg x 10 x 3sets (5 per leg per set)

Malaysia: Shoulder/Biceps workout log.

Fairly easy day. Didn't like the upright barbell rows because they affect my rotator cuffs. Did them anyway because I am not one to complain.

Today's log:

Machine Shoulder Press
52lbs x 25
85lbs x 10
94lbs x 9
102lbs x 6
110lbs x (4 + 1assisted)

Arnold Press (per hand):
15kg x 10 x 3sets

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

Seated Bent Over Rear Delt Raise (per hand):
10kg x 15 x 2sets
12.5kg x 10

Upright Barbell Rows:
95lbs x 6 (failed set)
65lbs x 12
75lbs x 10 x 2 sets

Bicep Dumbbell Curls:
10kg x 15 x 6sets

Malaysia: Chest workout log.

I hate starting the week with chests. I'm always not in top form on Mondays. Nailed the sets like they were made of feather anyway. I'm still waiting for your first log post, Gavin.

Today's log:

Pullups:
Bodyweight x 10
Bodyweight x 10
Bodyweight x 9

Smith Machine Bench Press (w/o bar):
40kg x 15
50kg x 12
60kg x 8
70kg x 6

Inclined Dumbbell Press (per hand):
22.5kg x 8 x 2sets
25kg x 6

Dumbbell Flies (per hand):
10kg x 15
12.5kg x 12
15kg x 8

Dumbbell Pullovers:
25kg x 10 x 3sets

Malaysia: Legs workout log.

It was tough today, but I reached a new personal record of 225lbs squats x 4. I hate going in the morning because I'm so sleepy. Also, the leg presses were heavy. It was a quick workout. Off to the MPO later.

Today's log.

Squats:
135lbs x 12
185lbs x 8
205lbs x 6
225lbs x 4

Leg Press:
240lbs x 10
265lbs x 8
290lbs x 5

Leg Extensions:
80lbs x 12
90lbs x 10
100lbs x 8

Lying Leg Curls:
40lbs x 10
50lbs x 8
50lbs x 6

Malaysia: Chest workout log.

Smith Machine Bench Press (w/o bar):
20kg x 20
30kg x 15
40kg x 12
60kg x 10
70kg x 6

Inclined Smith Machine Bench Press (w/o bar):
40kg x 10
50kg x 6
50kg x 8

Declined Dumbbell Press:
12.5 x 20 x 3sets

Dumbbell Flies:
12.5kg x 10
15kg x 8
17.5kg x 6

Dumbbell Pullovers:
25kg x 10 x 3sets

Malaysia: Shoulder/Biceps workout log.

Seated lateral raises were much tougher than I thought they would be. They are so much easier standing up. Also, girls are trouble. Today's workout log:

Smith Machine Seated Military Press (w/o bar):
Empty x 25 x 2sets
20kg x 12
30kg x 10
35kg x 8

Smith Machine Behind The Neck Seated Shoulder Press (w/o bar):
20kg x 12
30kg x 10
35kg x 8

Seated Lateral Raises (per hand):
7.5kg x 20
10kg x 10
12.5kg x 8 (needed a lot of help)

Seated Bent Over Rear Delt Raise:
7.5kg x 15
10kg x 10
12.5kg x 8

Upright EZ-Bar Row (w/o bar):
45lbs x 20
55lbs x 15
65lbs x 10

Standing Bicep Cable Curls:
30lbs x 20
40lbs x 12
50lbs x 7
50lbs x 10

Concentration Curls (per hand):
10kg x 12
12.5kg x 10
15kg x 8
15kg x 8

Hanging Leg Raises:
Bodyweight x 100

Malaysia: Legs workout log.

Last day of the week. My diet was pretty shit the day before (Thursday). I don't know if that could've affected my recovery. Irregular sleeping patterns and anxiety could also have affected the performance of today's workout.

I was panting and tired most of the time. Probably because of the poor ventilation and warm stuffy room. Regardless, I still managed to get in the zone for the lift. Hence, I nailed most of my sets with ease. I did fail my lying leg curls, but that was because they were too heavy anyway.

I had poor appetite after the workout. Maybe today's lack of enthusiasm had more to do with anxiety than anything else.

Here is today's log:

Squats (my favourite):
135lbs x 10
185lbs x 8
205lbs x 6

Dumbbell Lunges (per hand):
22.5kg x 8 x 3sets (meaning 4 lunges per leg every set)

Leg Extensions:
90lbs x 10
100lbs x 8
110lbs x 8

Lying Leg Curls:
40lbs x 10
50lbs x 8
60lbs x 4 (failed to hit 6)

Dumbbell Stiff Legged DeadLifts (per hand):
25kg x 8 x 3sets

Malaysia: Chest/Triceps workout log.

Today was Chest/Triceps split. Trainer wasn't around for the first two workouts so I had to handle myself. My smith machine bench press was underestimated, so I nailed all the sets easy. I despise the smith machine, but the regular bench required fixing so I couldn't bench there.

My trainer and I got to talking about stuff which was long overdue. Great guy. Anyway, today's log:

Dips:
Bodyweight x 10 x 3sets

Smith Machine Bench Press (weights w/o bar):
40kg x 15
50kg x 10
60kg x 8
65kg x 6

Dumbbell Flies (per hand):
10kg x 20
12.5kg x 12
15kg x 8
17.5kg x 5

Dumbbell Pullovers:
25kg x 10 x 4sets

Standing Dumbbell Triceps Extension:
22.5kg x 10 x 2sets
25kg x 6
25kg x 9

Triceps Kickbacks (per hand):
10kg x 10
12.5kg x 8 x 2sets

Malaysia: Back workout log.

Monday. Today was back. I'm going to post all my trainer's routines here so anyone interested can try it.

Deadlifts:
115lbs x 10
135lbs x 10
185lbs x 8

Pendlay Rows:
135lbs x 10
135lbs x 8
135lbs x 6

One Arm Dumbbell Rows (per hand):
25kg x 10 x 3sets

Middle Back Shrugs (per hand):
12.5kg x 20
15kg x 15
17.5kg x 9 (failed to hit 10)

Wide Grip Lat Pulldown:
100lbs x 12
110lbs x 10
120lbs x 8

Wide Grip Lat Pulldown behind the neck:
100lbs x 12
110lbs x 10
120lbs x 6

Underhand Cable Pulldowns:
100lbs x 10 x 3Sets

Weighted Flat Ab Crunch:
10kg x 100