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.

Day 3 / Week 2/ Cycle 1: 26-03-2011

Barbell Bench Press
3 x 110
3 x 125
5 x 140


Dumbbell Bench Press
15 x 35
15 x 35
15 x 45
15 x 45
15 x 50
8 x 60
6 x 60


Dumbbell Rows
10 x 35
10 x 45
10 x 45
10 x 50
10 x 55
6 x 60


Cardio HIIT
12 mins


Duration of training (does not include cardio): 62 mins

Notes:
- DB Bench Press is fun, esp right after barbell bench press.

This post has been edited by kaspersky-fan: Mar 30 2011, 12:18 AM

Day 4 / Week 2/ Cycle 1: 27-03-2011

Squat
3 x 175
3 x 200
8 x 225


Squat 2
10 x 175
10 x 175
10 x 175
10 x 155
10 x 135


Leg Curls
10 x 60
10 x 40
10 x 50
10 x 60
10 x 45


Cardio HIIT
0 mins


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

Notes:
-

This post has been edited by kaspersky-fan: Mar 30 2011, 12:18 AM

Day 1 / Week 3/ Cycle 1: 30-03-2011

Military Press
5 x 75
3 x 85
5 x 95


Dips
5 x 15 x BW


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


Cardio HIIT
15 mins


Duration of training (does not include cardio): 53 mins

Notes:
- Need to buckup on chins

This post has been edited by kaspersky-fan: Apr 5 2011, 06:30 PM

Day 2 / Week 3/ Cycle 1: 31-03-2011

Deadlift
5 x 190
3 x 215
2 x 240


Deadlift 2
10 x 175
10 x 175
10 x 155
10 x 155
10 x 135


Hanging Leg Raises
12 x BW
10 x BW
8 x BW
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 72 mins

Notes:
- Felt good to deadlift more, but intensity should be higher...

This post has been edited by kaspersky-fan: Apr 5 2011, 06:31 PM

Day 3 / Week 3/ Cycle 1: 02-04-2011

Barbell Bench Press
3 x 120
3 x 135
7 x 150


Dumbbell Bench Press
15 x 35
15 x 35
15 x 45
15 x 45
15 x 50
6 x 60
5 x 60
5 x 55


Dumbbell Rows
10 x 35
10 x 45
10 x 45
10 x 50
10 x 55
8 x 60


Cardio HIIT
12 mins


Duration of training (does not include cardio): 73 mins

Notes:
- Intensity monitoring for next week, must not exceed 60mins

Day 4 / Week 3/ Cycle 1: 03-04-2011

Squat
5 x 175
3 x 200
6 x 240


Squat 2
10 x 190
10 x 190
10 x 190
10 x 170
10 x 150


Leg Curls in kgs
10 x 50.8
10 x 41.7
10 x 32.7
10 x 46.7
10 x 55.8


Cardio HIIT
10 mins


Duration of training (does not include cardio): 52 mins

Notes:
- 2 mins earlier, good!

Day 1 / Week 4/ Cycle 1: 07-04-2011

Military Press
5 x 45
5 x 50
5 x 60


Dips
5 x 15 x BW


Chinups
6 x BW
5 x BW
5 x BW
5 x BW
4 x BW
5 x BW
3 x BW
3 x BW
3 x BW
4 x BW
4 x BW
3 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 55 mins

Notes:
-