My Madcow Adventure

I

ieclifton

0
Madcow Week 1

Weight: 81kg
Height: 5'11"

DAY 1
Squat: Warm-up to - 5x5 @ 90kg
Bench: Pyramid-up to - 1x5 @ 75kg
Row: Pyramid-up to - 1x5 @ 75kg

DAY 2
Squat: Warm-up to - 5x5 @ 70kg
Deadlift: Warm-up to - 5x5 @ 80kg
Military Press: Warm-up to - 5x5 @ 45kg
Chin-ups: Warm-up to - 5x5 @ Bodyweight (~81kg)

DAY 3
Squat: Pyramid-up to - 1x5 @ 100kg
Bench: Warm-up to - 5x5 @ 65kg
Row: Warm-up to - 5x5 @ 65kg
 
I have now added a morning abs, HIIT and stretch routine week, six days a week, resting on Thursday!
Something similar to this.

ABS:
GIANT SET (four exercises in succession) x4
Lying Leg Raise 15-25reps
Crunch 10-15reps
Oblique Crunch (left): 10-15reps
Oblique Crunch (right): 10-15reps
Knee-In: 15-25reps
Bicycle Crunch: 15-25reps

HIIT:
Rowing Machine: (120secs medium intensity -> 30secs high intensity) x4
Elliptical trainer: (60secs medium intensity -> 60secs high intensity) x7
Cooldown: 180secs

15 mins Stretching
 
Madcow Week 2

Weight: 82kg
Height: 5'11"

DAY 1
Squat: Warm-up to - 5x5 @ 95kg
Bench: Pyramid-up to - 1x5 @ 80kg *struggle with last set*
Row: Pyramid-up to - 1x5 @ 80kg *struggle with last set*

DAY 2
Squat: Warm-up to - 5x5 @ 75kg
Deadlift: Warm-up to - 5x5 @ 80kg *Static - forgot to increase... Oops*
Military Press: Warm-up to - 2x5 @ 50kg - 3x5 @ 47.5kg *going to increase this exercise by 2.5kg*
Chin-ups: Warm-up to - 2x5 @ Bodyweight (~81kg) *broken up - early gym closure, Easter*

DAY 3
Squat: Pyramid-up to - 1x5 @ 105kg
Bench: Warm-up to - 5x5 @ 70kg
Row: Warm-up to - 5x5 @ 70kg

NOTES: today my left knee is a bit sore, I'm hoping it is better by Saturday.
Next week I will not be warming-up to 5x5 Deadlifts but instead I'll be pyramiding up to 1x5 Deadlift set.
This is due to a large amount of work on my lower back, for the squats.
 
This is a different Madcow program to the one I'm familiar with, but that's not a bad thing at all. Good luck on the strength increases, and don't be afraid to only do 2.5kg/week jumps on all the big lifts if the 5kg jumps become too much (which I can guarantee will happen sooner or later).
 
Yeah! I have seen many different varieties of the Madcow 5x5. But this is the one that stood out to me, must be an individuals variation.

yeah you know it, the 5kg increase will become tough. But whilst I can push it out I will push it out!

Thanks for best wishes mate!
 
Hey, you have a journal ice! cool

I thought Madcow was part of your diet :)

So, tell me abnout you. Sex, age, goals and all that jazz! guess it's pretty obvious your a guy based on the weights your lifting.

Let's do it together.
Teammates,
FF
 
Hey FF, I made this journal yesterday when I discovered the 'journal' section.

No madcow's for lunch, but I do eat a lot of crazychicken, yum.

Hello, my name is Ian (a.k.a. ICE), I be of the age 25 and my goal is always changing.

Before I started this round of training, I was overweight and unhealthy. A sucker for the cigarette, always overeating junk food and to make things worse, hadn't trained for 6months. When I got back from the Philippines (I'm half filippino, was over there on holiday) I decided to change my lifestyle. I quit smoking, caffeine, junkfood and overeating, cold turkey. And believe it or not, my cravings for junkfood cancelled out my cravings for nicotine. True Story. Although after 8 or 9 weeks, I have slowly increase my caffeine intake again (lets be honest, it helps with study and training), and occasional get the cheap and easy junkfood meal. I am no longer overeating and smoking. Win Win!

The previous 6weeks before strength training (Madcow) I was doing an 'advanced body sculpting routine', which consisted of 12 gym sessions a week (Morning abs and cardio, Evening weights split routine). Intense I know! I got great results but was definitely keen to reduce frequency, with Uni starting up. And I felt I was lacking in the strength department, hence my current goal. As for a long term goal, I would like to train towards something a bit more competitive. I was thinking sprinting, a martial arts/boxing or something along those lines. I'm not much of a team sport player tbh, but a friend suggested baseball to me and it does seem rather appealing.

I am a student of Commerce at the University of Sydney, majoring in Economics and either finance or Accounting (probably leaning towards Finance at this point in time). I live with my lovely girlfriend Ashley, who doesn't share the same passion as I do with training at the moment, but does drag me along on a pleasant walk along the water on a nice afternoon.

I am a huge advocate of eggs, eggs are freaking awesome! Well the chicken variety anyway, although, I don't mind me a good duck egg occasionally. And sometimes in the morning I treat myself to dippy eggs! Because I'm awesome!

I have two pet snakes, they are Spotted Pythons, and like me they have a high protein diet. All they eat is Mice, which and pretty amazing IMO, imagine just living off Chicken only for the rest of your life! But anyway, don't worry about that, I get my daily intake of LowGI starchy carbs, fibrous Carbs and Essential Fats and Oils.

But anyway, thats just a little about me,

How about you FF? What are your current goals and from my understanding you have some past achievements, please tell.

Teammates :), I like that,

ICE
 
I also thought "madcow adventure" meant you had been eating dodgy Canadian burgers or some-such... Glad to see that is not the case =P The truth looks far healthier and more fun!
 
Ha ha ha, yeah, it is a very weird name for a workout routine. I believe it originals from the forum nickname of the person who developed/made it popular. It is similar to the Stronglift 5x5 and Starting Strength 5x5.
 
I think I have reached my threshold in terms of 5kg increases. Yesterday was a struggle and I find myself only doing about 60-75% of the final reps in the last set of my exercises. I will see how the rest of the week goes.
 
My legs hurt bad! I guess it doesn't help that on Saturday night I stayed up till 5am on the drink for a friends birthday. I have really punished myself this time! Anyway I must fight through the pain and gym it up today, HIIT and Madcow, please be kind!
 
Yeah, the original Madcow's 5x5 was named after the forum username (madcow) of the guy who wrote it. It was taken from a Bill Starr/Glenn Pendlay classic 5x5 program, with a couple alterations to gear it more towards bodybuilders, powerlifters and anyone who didn't have access to a competent oly lifting coach.

the program as I've come to know it, just for reference sake. Personally, I prefer the Texas Method, which is closer to what you're currently doing.
 
Goldfish said:
Yeah, the original Madcow's 5x5 was named after the forum username (madcow) of the guy who wrote it. It was taken from a Bill Starr/Glenn Pendlay classic 5x5 program, with a couple alterations to gear it more towards bodybuilders, powerlifters and anyone who didn't have access to a competent oly lifting coach.

the program as I've come to know it, just for reference sake. Personally, I prefer the Texas Method, which is closer to what you're currently doing.
Click to expand...

Ryan! you know it! Your contributions are extremely appreciated. What kind of training are you doing at the moment?
 
wow, you said lots. You sound like a very cool dude.

Congratz on the smoking. Glad it was easy for ya. It was hell for me.
Fast food, not really my thing, never has been.
I will tell about my goals in my journal as to respect your space.

On the fatigue = I didn't take the time to analyze your weekly / monthly routine, but try to keep resistance training ion a way that the muscle gets at least a single day recovery before stressing it again, and once a month, give it a 3-4 day vacation.
example: don't hit calves more than twice a week, and at least once a month, take a week off of it. You'll enjoy the long run process more, and you will find your self working harder when in session, because you know the vacation is coming. Just a personal opinion.

EGGS!!!! yeah baby. So I gotta share. My favorite way to make an egg is a soft pouch. ( I have a microwavable Pamperred Chef Poucher), then I srinkle just a touch of Fetta cheese on each egg, with a splash of Salsa Verde. mmmmmm The pouched egg is super hot in temp, and then teh salsa Verde is cold. I have these probably 3-4 times a week.

Glad I am not a snake! And I don't think any people consider me one either! LOL

Sweat Daily!
FF!
 
flyinfree said:
wow, you said lots. You sound like a very cool dude.

On the fatigue = I didn't take the time to analyze your weekly / monthly routine, but try to keep resistance training ion a way that the muscle gets at least a single day recovery before stressing it again, and once a month, give it a 3-4 day vacation.
Click to expand...

Firstly thanks FF,

At the moment I am in week 3 and my muscles (especially my legs) are screaming at me for a break. After week 4 I have planned a deloading week, where weight will NOT increase and the last workout of the week is totally removed! This is give my muscles a whole 4 days in a row to recover and feel great! But in week 6 it starts again, incremental weight increases for another 3 weeks!

This work-out is like nothing I have ever done before, my strength increases are incredible and being a results driven individual I am unbelievably excited. The issue here is not getting so excited that I over do it, I must remain focused, sensible and on task!

Nothing like some self-reflection to start the day
 
Since I've never heard the term 'dippy eggs' outside of my own family, I gotta ask - what does it mean to you? For us, it over easy and we dipped our toast in the yolk.

Another adoring fan of eggs...
 
Sure! said:
Since I've never heard the term 'dippy eggs' outside of my own family, I gotta ask - what does it mean to you? For us, it over easy and we dipped our toast in the yolk.

Another adoring fan of eggs...
Click to expand...

For me it is different! Instead of fried, mine are hard boiled, but timed perfectly so most of the white of the egg is hard but the red remains running(but warm). Sit the hard boiled egg with soft centre up in a egg cup and knock off its head with a knife. Then engage in toast dippage!

Delicious!
 
ieclifton said:
Hey, nevermind, found your journal man.
Click to expand...

Well that makes life easy for me. Although, to answer your question in a nutshell: weakarse training. I'm building back up at the moment.
 
You must log in or register to reply here.
Back
Top