Day 2 / Week 21: 25-06-2010

Squats
115 lbs x 5
140 x 5
170 x 5 x 2


Press
60 lbs x 5
75 x 5
85 x 5
95 x 2
95 x 1


Deadlift
155 lbs x 5
185 x 5
215 x 5
250 x 2
205 x 3


Power Cleans
65 lbs x 5
75 x 5
85 x 5
100 x 5


Reverse crunch
BW x 12 x 3


Pullups
BW x 7
BW x 3
BW x 5




Cardio HIIT 15 mins


Duration of training (does not include cardio): 64mins -

Notes:
- warmup is now included

This post has been edited by kaspersky-fan: Jun 30 2010, 10:00 AM

Day 3 / Week 21: 27-06-2010

Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
230 x 3
170 x 8


Bench Press
70 lbs x 5
85 x 5
105 x 5
120 x 5
145 x 3
105 x 8


Barbell Rows
50 lbs x 5
65 x 5
75 x 5
90 x 5
105 x 3
75 x 8


Dips
BW x 12 x 3


Preacher's curl
25 lbs x 12
30 x 12
35 x 6 + 30 x 6


One arm triceps extensions
15 lbs x 15
20 x 12
25 x 5 + 20 x 7




Cardio HIIT for 15 mins


Duration of training (does not include cardio): 64 mins

Notes:
- should i change to some other program?

hey mate, yea... i took the 1 month trial in Pushmore.... lol.. it was fun but tiring la... but because i still have until fed 2011 with TF, now back to it...

Also due to my trip to Spore, I kinda had problems with training consistency and diet.

I've been using narrow grip all the while depending whois occupying the machine, i'll just go to the unoccupied one... though most of the time i'd prefer the rack near declining bench, what about you?

Day 1 / Week 22: 30-06-2010



Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
230 x 5


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 5


Barbell Row
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 5


Weighted Hyperextensions
35 lbs x 12
35 x 12


Weighted Situps
25 lbs x 20
25 x 20
10 x 20
25 x 20




Cardio: 15mins HIIT


Duration of training: 51mins

Notes:
- need to be consistent

Day 2 / Week 22: 02-07-2010

Squats
115 lbs x 5
145 x 5
175 x 5 x 2


Press
60 lbs x 5
75 x 5
85 x 5
45 x 10


Deadlift
160 lbs x 5
190 x 5
220 x 1
135 x 10


Power Cleans
-


Reverse crunch
BW x 12 x 3


Pullups
-




Cardio HIIT 0 mins


Duration of training (does not include cardio): 45mins -

Notes:
- very tired, had to cut some workout off (since they were optional to begin with)

Day 3 / Week 22: 04-07-2010

Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
235 x 3
175 x 8


Bench Press
70 lbs x 5
90 x 5
105 x 5
125 x 5
145 x 3
110 x 8


Barbell Rows
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 3
80 x 8


Dips
BW x 13 x 3


Preacher's curl
30 lbs x 12
35 x 8 + 30 x 4
40 x 3 + 30 x 9


One arm triceps extensions
25 lbs x 7 + 20 x 5
15 x 12
20 x 8 + 15 x 4




Cardio HIIT for 0 mins


Duration of training (does not include cardio): 71 mins

Notes:
- need to make cardio sticky, but i was hungry already.... had to flee

ahh, nice progress there, i did try doing wide grip, but it kinda focus too much around the part between my shoulders and my pecs, definitely didn't feel too good for me, hence i resort with closed grips

Day 1 / Week 23: 07-07-2010



Squats
120 lbs x 5
150 x 5
175 x 5
200 x 5
235 x 5


Bench Press
75 lbs x 5
90 x 5
110 x 5
130 x 5
145 x 5


Barbell Row
55 lbs x 5
65 x 5
80 x 5
95 x 5
105 x 5


Weighted Hyperextensions
35 lbs x 12
45 x 12


Weighted Situps
25 lbs x 20
25 x 20
25 x 20
10 x 20




Cardio: 0mins HIIT


Duration of training: 48mins

Notes:
- need to be consistent

Day 2 / Week 23: 09-07-2010

Squats
120 lbs x 5
150 x 5
175 x 5 x 2


Press
65 lbs x 5
75 x 5
90 x 5
100 x 1
65 x 8


Deadlift
165 lbs x 5
195 x 5
230 x 5
230 x 1
175 x 8


Power Cleans
65 lbs x 5
75 x 5
85 x 5
100 x 5
115 x 5


Reverse crunch
BW x 13 x 3


Pullups
BW x 5
BW x 5
BW x 5
BW x 2




Cardio HIIT 0 mins


Duration of training (does not include cardio): 67mins -

Notes:
- finally picking up on deadlift... ola!

Day 3 / Week 23: 11-07-2010

Squats
120 lbs x 5
150 x 5
175 x 5
205 x 5
240 x 3
175 x 8


Bench Press
75 lbs x 5
90 x 5
110 x 5
130 x 5
150 x 3
110 x 8


Barbell Rows
55 lbs x 5
65 x 5
80 x 5
95 x 5
110 x 3
80 x 8


Dips
BW x 13 x 3


Preacher's curl
30 lbs x 13
35 x 10 + 30 x 2
40 x 5 + 35 x 4 + 30 x 3


One arm triceps extensions
15 lbs x 15
25 x 7 + 15 x 5
20 x 10 + 15 x 2




Cardio HIIT for 0 mins


Duration of training (does not include cardio): 76 mins

Notes:
- cardio is sticky, but on alternate days and its 30 mins cardio (not HIIT) ..

Day 1 / Week 24: 14-07-2010



Squats
125 lbs x 5
150 x 5
180 x 5
200 x 5
240 x 3


Bench Press
75 lbs x 5
90 x 5
115 x 5
135 x 5
150 x 5


Barbell Row
55 lbs x 5
65 x 5
80 x 5
95 x 5
105 x 5


Weighted Situps
25 lbs x 20
25 x 20
25 x 20
10 x 20


Weighted Hyperextensions
45 lbs x 13
45 x 12







Cardio: 0mins HIIT


Duration of training: 59mins

Notes:
- transition

This post has been edited by kaspersky-fan: Jul 21 2010, 08:55 PM

Day 2 / Week 24: 16-07-2010

Squats
120 lbs x 5
150 x 5
180 x 5 x 2


Press
65 lbs x 5
80 x 5
90 x 5
75 x 6
75 x 4


Deadlift
165 lbs x 5
200 x 5
235 x 5
205 x 5
205 x 3


Power Cleans
-


Reverse crunch
BW x 13 x 3


Pullups
BW x 6
BW x 4
BW x 5




Cardio HIIT 0 mins


Duration of training (does not include cardio): 54mins -

Notes:
- transition

Day 3 / Week 24: 19-07-2010

Squats
120 lbs x 5
150 x 5
180 x 5
210 x 5
250 x 1
250 x 2
180 x 8


Bench Press
75 lbs x 5
95 x 5
115 x 5
130 x 5
155 x 3
115 x 8


Barbell Rows
55 lbs x 5
70 x 5
85 x 5
95 x 5
110 x 3
80 x 8


Dips
BW x 12 x 3


Preacher's curl
30 lbs x 15
35 x 10 + 30 x 3
40 x 5 + 35 x 5 + 30 x 4


One arm triceps extensions
20 lbs x 15
25 x 5 + 15 x 5 + 20 x 2
20 x 10 + 15 x 2




Cardio HIIT for 15 mins


Duration of training (does not include cardio): 68 mins

Notes:
- transition



This post has been edited by kaspersky-fan: Mar 21 2011, 06:09 PM

Its been a while folks! My last week of madcow was like... 2-3 weeks ago (from todays post), here are the following maxes throughout madcow training:

Squat: 265lbs x 3
Press: 105lbs x 5
Deadlift: 280lbs x 3
Rows: 145lbs x 5
Bench: 170lbs x 3

Beginning of 5/3/1 Program.
___________________________________________________________________________________________________________
Note that from now on, the weight/rep/sets convention is as follows: [sets x [reps x weight]]. Weight in lbs unless specifically stated. TQ.

Day 1 / Week 1/ Cycle 1: 16-03-2011

Military Press
5 x 65
5 x 75
6 x 85


Dips
5 x 15 x BW


Pullups
6 x BW
4 x BW
4 x BW
3 x BW
3 x BW
3 x BW
4 x BW
2 x BW
4 x BW
4 x BW
3 x BW
3 x BW
3 x BW
4 x BW


Cardio HIIT
10 mins


Duration of training (does not include cardio): 57 mins

Notes:
- Transitioning period.

This post has been edited by kaspersky-fan: Apr 5 2011, 06:39 PM

Day 2 / Week 1/ Cycle 1: 17-03-2011

Deadlift
5 x 165
5 x 190
5 x 215


Good Morning
12 x 45
12 x 55
12 x 65
12 x 75
12 x 85


Hanging Leg Raises
15 x BW
6 x BW
9 x BW
10 x BW
7 x BW
8 x BW
7 x BW
8 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 43 mins

Notes:
- Transitioning period.

This post has been edited by kaspersky-fan: Mar 23 2011, 01:49 AM

Day 3 / Week 1/ Cycle 1: 19-03-2011

Barbell Bench Press
5 x 105
5 x 120
8 x 135


Dumbbell Bench Press
15 x 35
15 x 35
15 x 35
15 x 45
15 x 50
8 x 55
8 x 55


Dumbbell Rows
10 x 35
10 x 40
10 x 45
10 x 50
10 x 50
6 x 55


Cardio HIIT
15 mins


Duration of training (does not include cardio): 58 mins

Notes:
- Transitioning period.

This post has been edited by kaspersky-fan: Mar 23 2011, 01:50 AM

Day 4 / Week 1/ Cycle 1: 20-03-2011

Squat
5 x 165
5 x 195
8 x 215


Squat 2
10 x 135
10 x 135
10 x 145
10 x 155
10 x 165


Leg Curls
10 x 40
10 x 45
10 x 50
10 x 55
10 x 35


Cardio HIIT
10 mins


Duration of training (does not include cardio): 44 mins

Notes:
- Transitioning period.

Day 1 / Week 2/ Cycle 1: 23-03-2011

Military Press
3 x 70
3 x 80
6 x 90


Dips
5 x 15 x BW


Chinups
7 x BW
5 x BW
3 x BW
3 x BW
3 x BW
3 x BW
4 x BW
3 x BW
4 x BW
3 x BW
3 x BW
3 x BW
3 x BW
2 x BW
2 x BW


Cardio HIIT
15 mins


Duration of training (does not include cardio): 48 mins

Notes:
- Staying with chinups. Tempted to switch to military 2...

Day 2 / Week 2/ Cycle 1: 24-03-2011

Deadlift
3 x 175
3 x 200
5 x 225


Deadlift 2
10 x 135
10 x 145
10 x 155
10 x 165
10 x 135


Hanging Leg Raises
11 x BW
10 x BW
8 x BW
6 x BW
8 x BW
10 x BW
8 x BW
9 x BW
8 x BW
9 x BW


Cardio HIIT
15 mins


Duration of training (does not include cardio): 59 mins

Notes:
- Felt good to deadlift more.