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lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

My madcow program and workout journal
Day 1 of 8 weeks
Long story short I'm fat and out of shape; I let myself go but it's time for a change. Anyways

Back squat 45x5, 115x5, 135x5, 145x5, 155x5, 165x5

Bench press 45x10, 105x5, 125x5, 145x5, 165x5, 165x3, 155x2

Bent over row 115x5, 130x5, 155x5, 170x5, 170x5

Yeah I'm weak and I know it. body weight 236
This post was edited on 2/5 at 7:08 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
11087 posts

re: My madcow program and workout journal
Madcow is a great program but gonna be rough doing so while in a deficit. Can be done though, just have to get it in your head the extra weight you are carrying is your surplus.


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: 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


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16416 posts

re: My madcow program and workout journal
Good luck. I'm literally on the floor right now after my Sheiko workout


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: My madcow program and workout journal
I believe it


Mingo Was His NameO
LSU Fan
318
Member since Mar 2016
8252 posts
 Online 

re: My madcow program and workout journal
How big an ole baw are ya? If you're 6'3" (if you post on the OT thats the minimum height), that really isn't too bad. What's your goal as far as weight?


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: My madcow program and workout journal
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


lsu777
LSU Fan
westlake
Member since Jan 2004
11087 posts

re: My madcow program and workout journal
My wife bitched after we had a kid, before that she encouraged me to go. So I bought a power cage and bench and got to town. She didn't mind that especially since I was up to 250 lbs.

And yeah shutting on the couch eating ice cream while watching TV is addicting as hell


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lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: My madcow program and workout journal
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


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LSUcdro
LSU Fan
Baton Rouge
Member since Sep 2009
9248 posts

re: My madcow program and workout journal
quote:

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



Your wife doesnt want you to be in good shape?

Solution: get in great shape, ditch current wife, find a new one


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: My madcow program and workout journal
I don't know anymore at this point with her, but I do want to be healthier for my daughter. Fitness used to be my life

Think I may be getting a cold but I'm gonna grind it out this evening. I definately don't feel as lethargic this week I've lowered my carbs this week.


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lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: My madcow program and workout journal
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
This post was edited on 2/7 at 7:05 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16416 posts

re: My madcow program and workout journal
Why no chalk?


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: My madcow program and workout journal
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


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16416 posts

re: My madcow program and workout journal
I don't think it's necessary to build grip without chalk. You can use it in any competition.


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: My madcow program and workout journal
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 shit

Decline sit-ups 3x10 with 25 lb plate


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16416 posts

re: My madcow program and workout journal
Body is probably adjusting. Keep at it.


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: My madcow program and workout journal
1 week down 7 to go

Think on week 8 I'll attempt to max out


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16416 posts

re: My madcow program and workout journal
You gonna do a mock meet style or just go for it?


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
62106 posts

re: My madcow program and workout journal
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


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