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Mad Martigan
01-14-2008, 10:58 PM
Well, I thought I'd go ahead and make a training log. I can't lift much weight yet, but at least it's a positive diversion from class. I'm 5'9 at 203 now, and I'd like to be down to 185 by May. We'll see how that goes. It's hard to keep a good diet in Louisiana.:)

Today was chest and back day.

Deadlifts
5x225
5x225
5x225

Pull ups
3xbw

Pull downs
8x170
8x170

Upright Row
8x170
8x170

Incline BB benchpress
6x135
6x135

Flat DB benchpress
6x55
6x55
6x55

Wide grip Dips
4xbw I can usually do a couple sets of 6 or 7, but my shoulder started bothering me. So I did some decline bench instead.

Decline BB benchpress
10X135
10X135

And a little form and depth work with Squats
5x155
5x155
5x155
5x155


Here's a picture of my flab, such as it is. I can do better than this, but it will take some time and dedication.

http://i7.photobucket.com/albums/y295/badandy743/Picture302.jpg

Mad Martigan
01-16-2008, 07:31 PM
Ahhhhhh, Wednesday. Wednesday is hump day. Arm humps, that is.


Hang Cleans with push press (I try to use as little leg action as possible on the press, but it's not a true military press so it's a push press).
5x100
5x100
5x115
Nearly failed on the last hang clean.

Seated Arnold presses
8x45s
8x45s
8x45s
Time to step up the weight.

EZ Curl skull crushers
10x60
10x60

EZ Curl standing curls
6x75
6x75

Cable tricep pushdowns w/ v-bar
10x70
10x70
10x70
At least I think it's 70lbs. The stack reads 140, but I think that's for both towers.

Alternating standing hammer curls
6x35s
6x35s

Dip/ab stand knee raises
15
15

Alternating seated incline curls
6x35s
6x35s

Alternating DB shrugs
12x60
12x60

Squat jumps (parallel to ceiling touch)
10
10
Wow, I can really use this kind of balance work.



That felt pretty good. Left bicep hurts a little bit.

Mad Martigan
01-16-2008, 10:00 PM
Whoa, down to 200lbs today. :confused:

PatheticJoe
01-16-2008, 10:11 PM
Keep up the hard work and you'll be in great shape.

Mad Martigan
01-18-2008, 07:27 PM
Thanks, Joe!


Well, Friday is leg day. It kind of sucked today after having to get up at 0430.


Back Squat
5x225
5x225
5x225
5x225
5x225

Incline leg press
6x550
6x550
6x550


The leggies are going to feel some pain on Sunday.

Mad Martigan
01-21-2008, 01:41 PM
Well, it's chest and back day again. Any suggestions or critiques relating to last week's WO?

Mad Martigan
01-21-2008, 04:57 PM
Dammit! The gym closed early today, so I had to cut a couple of lifts. I got the most important stuff anyway.

Deadlifts
5x235
5x235
5x235
I was having to reset my grip after every 3rd rep or so. I don't think that's so terrible, but I'll probably try this again next week. Maybe add a rep.

Pull ups
3xbw
3xbw

Incline BB benchpress
6x140
6x140
I tried holding my elbows in this week and it felt much easier on my shoulders.

Flat DB benchpress
6x60
6x60
This felt good! I think I could have nailed another set, but I didn't want to rush another one in.

Wide grip Dips
5xbw
5xbw
Shoulders felt pretty good throughout.

Maybe I can fill in the other upper back stuff tomorrow?

Mad Martigan
01-22-2008, 06:42 PM
Whoooo ahhhh! Back was sore today. Thank gawd for Alieve.

Mad Martigan
01-23-2008, 07:13 PM
Okay, any suggestions for arm day?

Mad Martigan
01-28-2008, 07:37 PM
Looks like I have some updating to do.

Wednesday 1/23


Military Press
5x115
5x115


Seated Arnold presses
6x50s
6x50s
6x50s
New weight felt good

EZ Curl skull crushers
10x60
10x60
10x60

EZ Curl standing curls
6x80
6x80
Starting to hurt my left wrist for some reason.

Cable tricep pushdowns w/ v-bar
10x85
10x85
10x85


Alternating standing hammer curls
7x35s
7x35s

Dip/ab stand knee raises
15
15

Alternating seated incline curls
6x35s
6x35s

Alternating DB shrugs
12x65s
12x65s

Squat jumps (parallel to ceiling touch)
10
10

Mad Martigan
01-28-2008, 07:39 PM
Friday 1/25

Back squat
5x235
5x235
5x235
5x235
5x235

Leg press
6x550
6x550
6x550

Mad Martigan
01-28-2008, 07:53 PM
Ok, I decided to try the real Bill Starr Advanced 5x5 for a month or so and see where I end up. I still like my heavy squats on Fridays, so I switched the Monday and Friday squat sessions.

Here are the 5rep maxes I used:
Squat 245
Bench 165
Row 135
Dead 245
Incline 155
I really didn't know what to use for rows, as MadCow is pretty restrictive on form.

Monday:

Squat
5x150
5x160
5x175
5x185
5x195
Good clean squats. Felt like nothing.

Bench
5x100 --- seriously?
5x110
5x115
5x125
Here I broke with the excel wo calculator and just went to 155lbs.
Instead of 5x135 I did
5x155
5x155
The last sets were the only ones that felt like work.


Rows
By this time all the bars were monopolized and I was pressed for time. So I used a machine. For shame. :(
Instead of 5x82, 5x90, 5x95, 5x105, 5x110 I did
5x170
5x180
5x185
5x185
5x185
I'm looking forward to working on real BB rows next time.

Then I did some knee lifts
15
15
15

Overall, I can't say I feel like I did much work. I think it may be because I normally do deadlifts on Mondays. I have either seriously messed up my 5rep maxes or I'm just not used to the way a higher volume workout feels. I'm looking forward to Wednesday and trying a higher volume DL routine, so we'll see how it goes. Still, I have my reservations about this setup.

Mad Martigan
01-29-2008, 11:00 AM
I might try a spin class tonight. Any comments or suggestions for the 5X5?

Mad Martigan
01-30-2008, 09:15 PM
Ehhh, second day on the 5x5.

Deadlift
5x185
5x185
5x185
5x185
5x185

Squats
5x175
5x175
5x175
5x175
5x175

Incline Benchpress
It was supposed to be 5x5 with 115. I did:
10X115
10X115
5X115
I think 135 would have been more appropriate.

I've really felt NOTHING in my shoulders so far this week, so I added some arnies.
6x50
6x50
6x50

Some ab stuff thrown in. Not much. I think I ate too late.

When is this Workout supposed to hit the arms? I guess I'll have to do some extra stuff on Friday. It just takes forever because I run through 15 sets before I even start working on arm stuff.

Mad Martigan
02-02-2008, 12:11 PM
Ok, here's Friday's workout.

Rows
I got to almost 90 degrees. I can work on it.
Again, the 5x5x100 just seemed too light.
7x100
7x100
7x100
10x100
10x100

Squats
5x185
5x185
5x185
5x185
5x185
My usual Fri squat set is 5x5x235 so this felt light, but at the same time I could feel the volume I'd already done this week. I can only hope that's the point of this work out.

Bench
5x135
5x135
5x135
5x135
7x135

Then I did some curl work.

Mad Martigan
02-18-2008, 10:13 PM
Man, I've been sick for a while. I thought I'd start right where I left off.

Squats
5x170
5x180
5x195
5x205
5x220

Bench press
5x115
5x125
5x135
5x140
5x150

Rows
5x95
5x105
5x105
5x115
5x125


I finished everything, no problem. But I felt weak.

Wednesday should be interesting.