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Old 09-24-2009, 02:13 PM   #31
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Originally Posted by bwys61 View Post
Nice Log

The Madcow approach is very effective. I have and still will use that approach on certain exercises.
Thanks. The whole thing is a work in progress, not unlike my broken body.
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Old 09-24-2009, 03:27 PM   #32
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Carry on.....
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Old 09-25-2009, 11:16 AM   #33
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Default Friday Sept. 25th.

My legs felt good using the madcow approach. I like the power aspect of the Reg Park type 5x5, and will continue using that were I can. Did a little different session today, and expanded it a bit. I was looking to have a little better body progression from legs to back to shoulders.

Did a general whole body warmup with the empty bar to get the blood flowing, and stretch a little.
================================================== ========

Squats

2x5@130
1X5@145
1X5@165
1X5@185

Last three worksets are all up 5lbs from last session. The 185 for the last set was hard, and I almost stalled out getting back up. These squats ate ATG Olympic style.

================================================== ========

Deads

3X5@185

This is the crossover move I added in today. The form for these is the first two parts of an olympic pull. Traps are shrugged at the top.
================================================== ========

Bent rows

5x5@120

Decreased weight for these today. I was already a little worked from the added deadlift work. The weight felt as heavy as my normal row weight from the previous dead work.
================================================== ========

Standing presses

3x5@120
2x5@120 push presses

Again, was feeling the extra work, and I had upped my weight from last session by 5lbs.
================================================== ========

Bench press

2X5@130
1X5@185
2X4@185

Work sets are up 5lbs from last session. Was working hard on these, but feeling motivated. Almost had a bad accident. I forgot to add a 25lb plate to the bar on one side, and went to lift off. What a maroon! I was getting tired!
================================================== ========

Dips
3Xtill I couldn't go.

The chin, pullup bar was not my friend today. The workout had been good, but I wanted a little more bicep work.

Barbell curls
3X5@60

I was feeling pretty wasted from all of the previous work. That 60 felt surprisingly heavy. This how I like to incorportate bicep work anyway. Just finish them after they have already been hit by compounds. I don't usually do more than 3 sets for them.

================================================== ========
Finished

Total time today was about 1 hour and 20 minutes. Two off days till next session. I plan to continue hitting a little harder on Fridays.
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Old 09-25-2009, 10:38 PM   #34
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Way to go! Looks like a very good workout. You're right, with all the compounds, the biceps don't need much more than finishing work. I'm envious of your presses, both overhead and bench. Not good moves for me.
Keep up the good work.
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Old 09-26-2009, 04:35 AM   #35
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Way to go! Looks like a very good workout. You're right, with all the compounds, the biceps don't need much more than finishing work. I'm envious of your presses, both overhead and bench. Not good moves for me.
Keep up the good work.

Thanks Val,

I'm really enjoying myself, and look forward to each workout. I can feel my strength returning, and that feels good.
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Old 09-26-2009, 06:13 AM   #36
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agreed nice lifts man, my over head press suffers since I hurt my shoulder earlier this year.
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Old 09-26-2009, 07:25 AM   #37
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Thanks Val,

I'm really enjoying myself, and look forward to each workout. I can feel my strength returning, and that feels good.
Great job! Keep hitting it hard. Small steps win the race. I don't do much bicep work either. I've never been much of a beach work, abs & biceps, guy.
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Old 09-26-2009, 09:14 AM   #38
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I've never been much of a beach work, abs & biceps, guy.
You talking about me here?
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Last edited by rippednmichigan; 09-26-2009 at 09:17 AM.
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Old 09-26-2009, 09:22 AM   #39
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Thanks all,

My desire has never been stronger, and I have my goal, and my plan firmly visualized. It's all about the classic "Golden age" look. with the strength to go with it.

Like you said Steve, it's all about baby steps. I'm curious to see how fast my squat strength will return to it's old former levels. I've already surpassed my best bench numbers a few months back.

When I came in from my workout yesterday, I was really pumped. My Wife was a little shocked. She's not usually home when I'm lifting, and my whole body looked big. She's being supportive, and knows I really want this.

Once my midsection looses a bit more of the fat I'm still carrying, I will really look different. I can feel the abs under the blanket I'm wearing right now. I really need to keep hammering my legs and get some mass on those suckers. They are better than they were, but nowhere close to where they need to be. Need to take pictures as well, but man do I hate seeing myself like this.

Making sure I'm eating when I should and getting the amount of calories I need is actually the hardest part. I know I have to do it, if I want to achieve my goal. Writing this log is very helpful as well.

Last edited by glwanabe; 09-26-2009 at 09:25 AM.
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Old 09-26-2009, 11:51 AM   #40
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Making sure I'm eating when I should and getting the amount of calories I need is actually the hardest part. I know I have to do it, if I want to achieve my goal. Writing this log is very helpful as well.
Best of luck with that. that's my sticking point too. I was once highly motivated and disciplined with diet. I hope we can both get back to that level.
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