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.

My lack of eating is really apparent.
I'm down to 95.7kg this morning.
I weigh on the same scale, same time, same floor, same day as last week.

I had better start eating if i wanna break some PRs today.

it says, 3 SETS OF SITUPS.
they didn't state whether or not to have weights or not.
if yu're too weak, dun use weights. if ur strong enough, add some weights.

yeah but that's for wednesday, it says 3 sets of situps.

but take a look at monday, it says 3 sets weighted situps.
whatever, i'm doing weights regardless. Thx kirk.

hows ur workout today?

iz gud, xcept tat i'll only be going tonite 730pm.

stick with the no weighted situps on wednesday.. cuz u're supposed to do weighted on monday.. and by weighted it's of cuz high intensity.. so unless u didn't do it on monday, then do it today..

doing 300 situps won't help u much.. won't even strengthen much. .cuz they don't respond as well as heavy weight situps.. when u use heavy weight, ur abs will be used to super intense contraction.. and there fore, u'll be able to see significant increase in PRs for your squat, DL and MP..

are u telling me to go easy on no weighted situps?
if so, how low? I'm lazy to do 3x100 anyway LOL

no.. u're supposed to do super intense weighted decline situps on monday... and on wednesday the situps are just an assistance.. try 5x8-10.. all weighted according to your own capabilities..

Bro, i get "super intense" on mondays part...
but you lost me on wednesday. What should i do on wednesday again?

I already did weighted on monday, tho i won't call it super intense.
today i'm doing 5x8-10 no weights?

up to u.. as long as u are doing mondays weighted.. wednesday is an assistance situps..

the 5x8-10 i was referring to was for monday..

Kirk, your take on this?
how many should i do on wed?

I dowan do 300 lah.... feels like a cardio workout.
Thanks for clearing that up carl, i look forward to a stronger core to a bigger lift


This post has been edited by King83: Jun 13 2007, 10:36 PM

sigh... another shitty day today.
My hamstring gave up on me after my first set of DL @67.5kg.

I don't know what the term is for it... but i felt some sharp pain at the joints
to the bones... and my whole knee felt disconnected. I couldn't take the pain
everytime i bent my knees. After resting for awhile, i continued DL but i did
stiffed leg DL instead of Trad DL. And i even went on to deadlifting my personal best
of 110kg.

After that, i did MP and i was ready to do sitting MP if my hammy couldn't take it, but thank God MP doesn't require the knees to be bent. That's how determined i am to finish up my workout.... so i hope you guys won't skip gym for things as silly as hurting ur pinky toe. There are lots of exercises you can do sitting down.

Let's run a check using dark's post from iron addict here as a template.



So i failed to bench on monday, my hamstring gave up on me on wednesday,
and i didn't pass all of the above criterias. I don't wanna stop training but maybe my body
is telling me something. Time for me to take a break?

This post has been edited by King83: Jun 13 2007, 11:02 PM

I got my mom to do her version of lat spread pose LMAO..
It's funny to watch.

wtf.. if u pull 110 and u had trouble with 67 kg deads u nmst be hurt bad

I did 5 sets of squats...
highest weight was 2 sets of 70kg...

then move on to first DL, 67.5kg and hurt myself.
dam...

what can i say?
You're a lucky man LOL...

she's a fren ok

got ppl here trying to kau her

i dun wan kacau lol

I duno man......too many people pay too much attention on all the lil details. I just say, "Balls to the wall"

I usually, try to go home with my fingers shaking and my shirt has a tough time coming off.....i duno if it's detrimental to my performance, but so far okay lah...........i jst couldn't be less bothered abt all this excessive detail crap.

yeah but when it hurts too much better back off lar

any how i feel dead

cya ppl

This post has been edited by nezzy: Jun 14 2007, 12:02 AM

hey dude. pizzaman. u on anything right now?

uh-huh........

ed coan's deadlift routine........where u train ur deadlift, every week

http://tsampa.org/training/scripts/coan_phillipi_deadlift/

seriously if u wanna try it....the "argh.................humphhhhhh!!.........!!!!!!!!!!!!!!" factor is pretty high.

So do not be overambitious.
Don't put ur current dead as 225LBS and desired as 400. Be realistic. Eat a lot, rest a lot.

Pizza is definately a DL man LOL

i hate it actually.....
i'm more of a squat man.....
but because it's so difficult and i suck at it tremendously, it gives me a stronger reason to be good at it........so i train harder at it.

Put the 400LBS squat later first......try to get 400 from dl'ing first. I really have to watch my back though. impeccable form, important beyond words.

king83
dun push ur self too hard la

why dead darling?

lol last night mar ... sleepy - > dead

Today's my last day at the gym, will be resting the whole week next week.
I love you baby, but my body is taking a beating. I promise i'll make it up to you.
You can put on more weight and i promise i'll be able to lift you when i'm back.
and together we'll explode

Friends come and go.... but you're always there for me when i needed you.

oh, sorry guys.... i'm talking to the iron weights.

Ahhh...Freak , I thought u talking to beebee @_@

1 week rest lolxx

no more pain.... but kinda stiffed...
rest 4 more days, then back to weights.
I hope it's enough to fully heal else ima fcuk it up again.

maybe i should do RICE (Rest. Ice, Compress, Elevate)
in the mean time.

This post has been edited by King83: Jun 22 2007, 03:34 PM

i am soo flabby.
I'm really well rested, i can't wait to get to gym again
coming monday and feel that pump

new spider avatar for king!

yo.. i did a few squats without weights in the office just prior
to my preworkout meal... and my knees were really starting to hurt...
i think i must've screwed them up.... and during gym, the pain was very obvious.
86.5kg proved to be very hard to squat for me (my previous PR was 90kg before
the break)... but all of a sudden, the pain disappeared i think i'm healed

and i benched the muthafcuking 60kg for 5 reps which i couldn't before this
I lost a lot of leg strength, but then again, it's only my first week back. I'll recover
Thanks for the support guys...

and T + 1...
,,l,, up yours

This post has been edited by King83: Jun 25 2007, 09:58 PM

Hopefully this will allow me to squat again.

The knee Sleeve does indeed help.
I just pulled 112kg Deadlift for 5 reps
It's my first deadlift after 1 week's layoff

My previous Personal Record was 110kg.

Monday 2nd July 2007

Max Weights
Squats - 90kg x 5
Bench - 61.5kg x 5
Rows - 57kg x 5

I identified my lagging parts. It's the arms and pecs.
and since i'm already starting to cut off body fat, i guess i won't
be sticking with madcow for long. Prolly i'll switch to another program
once i can squat 100kg, which should be in another 5 week's time.

I gained alot from madcow, gave me alot of mass, but it's time to
fix my lagging parts and also choose a program that will allow me to
cut while i'm at it. I'm 98.5kg now. My friends are shocked when i told
them that. Which is a good thing, cos maybe i don't look that heavy LOL.

what rows u doing? pendlays?

bent over rows...
i'm gonna fukking squat that fukking 100kg, just you wait
RAWRRRR !!!!!

Need your help to teach me row, dunno if i'm doing it right.

how to teach u? lol

meet lah



This post has been edited by King83: Jul 3 2007, 02:07 PM

thats not the problem. the problem is meet where? u cant come to my gym, i can go to urs?

yeah, my gym no prob... but we talk later lah on msn,
see if the 2 of them can make it

Muscle gym v near to my place wheeeeee

They better hv changing room / shower / seperate toilet for females else I'm gonna hv to run to FF Uptown every 10 minutes

muscle gym allow per entry fees?

RM20...

but no, no separate shower rooms and those kinda luxury.
jones, can u get in syd's FF

FF maybe can. never been there for trial b4. 20 bucks ok wat. not like gold gmy 39 20 is fine lol. as long as they have a squat rack, good bench, an extra OLY bar on the ground, and a dip station

Set earlier, then I can bring plates for jones

everything you want is there bro..
but syd's got a problem

Sokay lah I think I can try to tahan pee. Busuk afterthat can go to FF.

y guys toilet extra smelly one meh can la syd lol. i wan my plates

cool.... when can we make it?
oh, guest time is only from 12am to 6pm.

Jones, you know where right?
Uptown Muscle Gym, opposite BHP petrol station, just on top
of a car workshop.

Imagine testosterone-filled pee. With multivits's shiny yellow kaler....

Urgh gross!!!

err, yeah, something like that.

guys, actually no need to pay lah...
i'll just tell the boss you're here for try-out

wah 20 bucks so expensive....

On 2nd thought, we dun hv hormones floating in pee do we

Men should learn how to aim and dogs should stop licking themselves. Oh it aint gonna happen.

tak tau mana. give me a map.

wana come? come la halgory. lets workout together for once?

hey king
hows traning

fuyoh !!! AKU HEBAT !!!!
i can bench you 10 times !!!
syd also

when when when?

i dunno.... when?
halglory, u decide lah since u got tight schedule.

tomorrow or friday? i'll be back by 7:30 though, i can fetch joey there but i can't fetch him back

err... bad timing.
My gym is hella crowded 6pm onwards.

can we make it on weekends then?

SATURDAY!!!!! MY PR DAY!! GO GO GO LOL. guest hour 12-6 only right?

Saturday is fine with me unless it's on the 14th. I'll be in Kuching.

This Saturday lah

saturday sounds fine...

saturday it's open only from 12 to 6pm anyway.
The gym is usually empty.

ok, it is set. Caturday then.
We discuss the time later on msn.

You guys can stop spamming my thread for now

this saturday. next saturday i'll be out of malaysia lol

Ya this Caturday.

Cant wait! Wat time?

it would be wonderful if it's around 12-2...i've got driver duty on saturdays...

i was thinking around that time too...
so how? i wait for you guys downstairs or what?

and dam, i forgot to give jones a map.
You guys have any?
Actually, it's just beside the main road, you won't miss it.
If you know how to go kelana jaya (william's)... just go down somemore, you will pass 2 BHP petrol stations... on the second BHP, look opposite it, there's a car workshop/tyre shop... just on top of that lot, u won't miss it.

i know where that is...right opposite of the BHP where rempits race every weekend

my hamstrings are acting up on me again....
what's wrong with it??.... dam u, u can't stop me from squatting 93kg tomorrow.




This post has been edited by King83: Jul 10 2007, 08:41 AM

Monday 9th July 2007

Max Weights
Squat - 93kg x 5
Bench - 63kg x 5
Rows - 60kg x 5

All of the above are PRs...
i am at my strongest right now.

i can't wait to squat the BIG 100kg for 5.... 3 more weeks !!

u r squatting bodyweight already right?

belum... my fatty body ballooned up to 98kg.

How heavy are you? 70ish?
and you doing dips + 35kg ?
dang, u are one strong beast !!