Squat
worked up to 5x330 pr
Bench
Worked up to 5x270 pr
Row
worked up to 5x152 pr
Chin ups
18,15
A lifetime pr in all 3 lifts today made for a nice day at the gym. The knee is still feeling off but I figure I am getting a week off soon so maybe that will help and for now I am going to push through it. The plan is that this is my last week of Madcow then I will be taking Monday the 7th until Wednesday the 16th off because I will be in the woods for my class I have to do and also I need the rest I have gone 7 weeks straight now.
About Me
- Drota16
- Just a former athlete trying to find the best training to stay athletic for life. Certified Strength and Conditioning Specialist
Monday, April 30, 2012
Friday, April 27, 2012
N.O. Xplode
Squat
worked up to 3x330 pr
Bench
worked up to 3x270 pr
Row
Worked up to 3x150
Barbell curls, tricep extensions, hammer curls, tri work
We I have been experimenting this pre workouts recently just because it is part of the lifting community and I am curious. I have tried 3 so far including maniac, white flood, and todays choice which was N.O. Xplode 2.0. My favorite is white flood but today was the N.O. and I have never had a bigger pump when I was doing my curls and tri work it was pretty cool. Veins popping and all the muscles filled with blood which helps with recovery and strength. I do not use these every workout because I would rather not get addicted but they are definitely and awesome way to kick a workout up. Hit 2 new prs today again and my knee did not bother me as much today which is good.
worked up to 3x330 pr
Bench
worked up to 3x270 pr
Row
Worked up to 3x150
Barbell curls, tricep extensions, hammer curls, tri work
We I have been experimenting this pre workouts recently just because it is part of the lifting community and I am curious. I have tried 3 so far including maniac, white flood, and todays choice which was N.O. Xplode 2.0. My favorite is white flood but today was the N.O. and I have never had a bigger pump when I was doing my curls and tri work it was pretty cool. Veins popping and all the muscles filled with blood which helps with recovery and strength. I do not use these every workout because I would rather not get addicted but they are definitely and awesome way to kick a workout up. Hit 2 new prs today again and my knee did not bother me as much today which is good.
Thursday, April 26, 2012
Wednesday Workout
Squat
5x160
5x200
5x240
5x240
Press
Worked up to 5x175 lifetime pr
Deadlift
worked up to 3x372
I only hit these lifts because my left knee has been giving me some trouble lately and it got worse today. Not really sure what it is it seems to be a dull ache but enough to really bother me and seems to weaken it. I do not know what I should do about this....wait it out? wait until I take a week off from may9th to the 16th? or see a doc soon? Who knows guess I will decide soon.
Monday, April 23, 2012
Friday and Today
4/20/12
Squat
worked up to 3x325
Bench
worked up to 3x265
Row worked up to 3x150
3x8 barbell curls and tricep extenstions
4/23/12
Squat
5x160
5x200
5x230
5x280
5x325 lifetime pr
Bench
5x135
5x165
5x195
5x240
5x265 lifetime pr
Row
5x75
5x95
5x110
5x130
5x150 pr
2x15 chin ups
2x12 decline weighted sit ups 25lbs
On Friday I developed a really bad ear infection that left me not sleeping at all that night due to a constant stabbing pain in my ear. Saturday I went to a walk in clinic and they gave me antibiotics which I am on until next friday. I already feel a lot better though and the pain is minimal now. I haven't had an ear infection since I was a kid but they are a lot worse than I remembered, it affected my training a bit on friday but I pushed through and still hit everything. Today was a great day at the gym since I hit 2 lifetime prs. I cant wait to keep breaking these prs when it comes to summer.
Squat
worked up to 3x325
Bench
worked up to 3x265
Row worked up to 3x150
3x8 barbell curls and tricep extenstions
4/23/12
Squat
5x160
5x200
5x230
5x280
5x325 lifetime pr
Bench
5x135
5x165
5x195
5x240
5x265 lifetime pr
Row
5x75
5x95
5x110
5x130
5x150 pr
2x15 chin ups
2x12 decline weighted sit ups 25lbs
On Friday I developed a really bad ear infection that left me not sleeping at all that night due to a constant stabbing pain in my ear. Saturday I went to a walk in clinic and they gave me antibiotics which I am on until next friday. I already feel a lot better though and the pain is minimal now. I haven't had an ear infection since I was a kid but they are a lot worse than I remembered, it affected my training a bit on friday but I pushed through and still hit everything. Today was a great day at the gym since I hit 2 lifetime prs. I cant wait to keep breaking these prs when it comes to summer.
Wednesday, April 18, 2012
Deadlift Day
Squat
5x160
5x195
5x235
5x235
Press
5x105
5x125
5x147
5x170 pr
Deadlift
5x225
5x270
5x315
3x362
Tabata bike
I am really happy with my press pr today I am really starting to build up the weight for my press. I upped the deadlift so now I will be hitting higher weights which is nice. The tabata bike was a nice conditioning to add on here. I had a skin fold test today and my results said I could be 10-12% body fat.....not bad I'll take that all day.
5x160
5x195
5x235
5x235
Press
5x105
5x125
5x147
5x170 pr
Deadlift
5x225
5x270
5x315
3x362
Tabata bike
I am really happy with my press pr today I am really starting to build up the weight for my press. I upped the deadlift so now I will be hitting higher weights which is nice. The tabata bike was a nice conditioning to add on here. I had a skin fold test today and my results said I could be 10-12% body fat.....not bad I'll take that all day.
Tuesday, April 17, 2012
Catching Up
Friday 4/13
Squat
worked up to 3x315
Bench
worked up to 3x260
Row
worked up to 3x145
pump work
Monday 4/16
Squat
worked up to 5x315
Bench
worked up to 5x260
Row
worked up to 5x145
2 sets of sit ups and chin ups
1k row
Been pretty busy these past few days with some work and stiyuka. stiyuka is a tradition at springfield college where you party basically for a week straight. I will not be doing a week straight since I have training but I went out saturday and monday so far and most likely will be again thursday. So nutrition is alittle off this week and I am ok with that as long as I am back next week.
Squat
worked up to 3x315
Bench
worked up to 3x260
Row
worked up to 3x145
pump work
Monday 4/16
Squat
worked up to 5x315
Bench
worked up to 5x260
Row
worked up to 5x145
2 sets of sit ups and chin ups
1k row
Been pretty busy these past few days with some work and stiyuka. stiyuka is a tradition at springfield college where you party basically for a week straight. I will not be doing a week straight since I have training but I went out saturday and monday so far and most likely will be again thursday. So nutrition is alittle off this week and I am ok with that as long as I am back next week.
Wednesday, April 11, 2012
Squat Press and Deadlift
Squat
5x155
5x190
5x230
5x230
Press
5x105
5x125
5x145
5x165 pr
Deadlift
5x205
5x245
3x285
3x330
Chin ups
2x12
Today is not my favorite day in madcow but it is beginning to grow on me. The press today is a pr and I hit it with very little grind on the last rep which is awesome I think I am creeping up on pressing 200lbs which would be awesome. My deadlift set was very easy today so I am going to up the weights since I now have the new form down. I have no classes tomorrow so maybe I will condition or something.
5x155
5x190
5x230
5x230
Press
5x105
5x125
5x145
5x165 pr
Deadlift
5x205
5x245
3x285
3x330
Chin ups
2x12
Today is not my favorite day in madcow but it is beginning to grow on me. The press today is a pr and I hit it with very little grind on the last rep which is awesome I think I am creeping up on pressing 200lbs which would be awesome. My deadlift set was very easy today so I am going to up the weights since I now have the new form down. I have no classes tomorrow so maybe I will condition or something.
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