Hi, i'm currently doing madcow 5x5.
I failed to bench 60kg for 5RMs on week 7.
I'm really bummed out because of that.
But what's important is how i pick myself up and hit it
harder the next time around.

So, here's my second attempt... Thank You for dropping by.
Will be even sweeter if you drop a message, your support
means everything to me.

Here are my statistics...

Age: 24
Height: 180cm
Weight: 97kg



My Goals for 2007
- Squat my BW (current PR: 90kg/97kg)
- Deadlift my BW (current PR: 110kg/97kg)
- Do BW dips 5RMs (current: i'm doing halfass BW dips for 6 reps)
- Do BW pull ups 5Rms (current: no progress)
- 16 inches arms (current: 15 inches)

Here's my schedule up to week 7, i'll make a new one depending if i wanna reset
my bench for next week. I'll know when i bench 61kg (134lbs) this friday.




Here are the volumes for my accessories.

Monday
Bodyweight dips - 3x6 (i'm heavy incase u haven't noticed)
Weighted HyperExtensions - 2 x 15kg weighted plates x 10 reps
Weighted Situps - 3 x 15kg weighted plates x 30 reps

Wednesday
Bodyweight dips - 3x6 (i'm heavy incase u haven't noticed)
Situps - 3 x 100 reps

Friday
Bodyweight dips - 3x6 (i'm heavy incase u haven't noticed)
Barbell curls - 1x15 (10kg), 2x15 (15kg)
SkullCrushers - 3x15 (10kg + short curly oly bar)

Lightweight, full contraction babyyy
Thanks for reading

This post has been edited by King83: Jul 29 2007, 04:21 PM

I support you all the way, buddy!

thanks bro

waaaaaaaa
i support u

waaa what? i fat?

more hypers pls.. on your first day and on your last day.. 3x10-15.. can u replace your situps with decline situps? ?they kick ass.. even more so if weighted... go light on the dips.. which i think twice a week is plenty..

i like your thinking carl.... always about the core eh?
hypers hard lah but i am improving.

All my situps are on the decline bench, but of cos i don't go all the way down.

something like this.


Sorry for the bad drawing.

nice to bite go ask nezzy
he kena i bite b4
go n get more muscle
i sure support de

This post has been edited by bebee: Jun 12 2007, 03:42 PM

you can't open ur mouth wide enough to bite my 15" arms

hypers without weight, how many reps are we talking about here?
and situps all the way down, ok, i guess no use doing 30 reps if it's halfass...

ok, will make ammedments.
Thanks bro.

normal 3x10-15 is good enough la.. but with enough intensity.. make every rep count.. squeeze and contract the ab muscles to maximize results..

This is how I do my situps. I put two 45LBS plates (it becomes quite a sight ) and do them like how u put in the diagram. However, at the lower part... I'll hold for about 2 seconds before going up.

This is IF i do situps....like maybe once a week, at most. Usually, I do knee to elbow raises.

Hehehe...
i always welcome more resistance.
I'm a lazy guy... i rather do low rep high intensity than anything else.
Which is why wednesday's 300 situps without weights is a killer.

u might wanna read bout what muscle fibers the abs are comprised of.....before u go with 300 reps.

Uncle google ain't being very helpful pizza.
But i really wanna know what you're talking about.
Can i get a link please?

i think he meant abs r mostly composed of fast twitch muscles which r more resposive to heavy weight than high reps.

OIC... but it says to do situps without weights on wednesday.
Should i tweak this and do weights instead?

btw... I think your siggy is wrong...

"Fat is 2 times the mass of musle" - should be volume, not mass. Meaning the same kilogram of fat and muscle, fat will be bigger, occupy more space.

"but muscle is 2 times the weight of fat" - Should be density, but this sentence is redundant anyway, repeating the above sentence only.

hahaha...
at least it came out of my own mouth

whatever, i'll rephrase it later when i feel emo.