My madcow program and workout journal

It sucked doing squats
My hamstrings got sore before I started my fifth set

Hopefully my wife doesn't bitch about me going to the gym. Pretty much why I stopped going

I believe it

5'9"

I havent had any consistency as far as training and fitness goes since I been out of active duty in the Army.

I also moved into my mom in laws house shortly after I got out. Lets just say the mexican family that i married into expects their men to eat a lot.

I have very little limitations due to a pec minor and bicep tear i had four years ago. for instance when i do pullups or chin ups the muscle feels like it wants to tear again as I go down and handstand pushups are out of the question right now.

i used to be fit and at one point i did have single digit bodyfat and have competed in national championships in powerlifting and was very active.

i didnt realize how addicting being physically inactive can be once you decide you need a break.

now i just want to be somewhere between 180-195, i do carry this kind of weight around very well for my height. this time i want to be active again for myself and for my daughter once she gets older.

once i get a strength and aerobic base again then ill start judo again

Just finished some cardiovascular work
If I were 30-40 pounds heavier I'm sure if need cardiac rehab

15 minutes steady state treadmill
5 2min rounds on heavy bag (straights, jabs, hooks,overhands, and roundhouse and side kicks were thrown)
5 40 yard farmers walk carries with 35 pound kettlebells, last set was heavier but the poundage was scraped off the kettkebell
10 mins elliptical

And done

Day 2, must be light day out of the 3 days a week. I also discovered the 5x5 photo be app and obviously it's convenient and I round to the nearest high number for some of the weights

Squats 45x5, 105x5, 125x5, 145x5
Barbell overhead press 45x5, 70x5, 90x5, 100x5, 110x5.

Deadlifts 135x5, 175x5, 205x5, 250x5, 280x5, grip started to slip due to excess sweat and not working out in forever

No chalk and no belt. Deadlifts and overhead press felt heavy but not suckage heavy. The light squats sucked though

Bodyweight at 232.75

Decline sit-ups with ab solo balls 4x10

gym doesnt have any or at least i didnt see any
but i do need to build my grip up without it a little first i think

my hands used to be calloused or however its spelled now they are girly man hands

Day 3
Back squat 105x5, 125x5, 145x5, 175x5, 195x3, 145x8. Felt easier than light day on Wednesday

Bench press 85x5, 100x5, 115x5, 140x5, 160x3, 115x8. Wish I sought a 2nd opinion on my pec tears a few years ago. This is depressing

Bent over row 95x5, 115x5, 135x5, 155x5, 175x3, 135x8.

Not sure what my bw is today but I feel much better than one week ago when I wasn't doing jack shite

Decline sit-ups 3x10 with 25 lb plate

1 week down 7 to go

Think on week 8 I'll attempt to max out

I haven't been to a meet in years.

Just gonna do it in whatever gym I'm in that day whether it's the one I go to in Shreveport or the metroflex gym in Tyler that has s monolift chains bands etc even has atlas stones