You are supposed to pyramid up. However I do not follow the EXACT suggested weight given on the website, I don't want to shuffle around 2.5-lb plates, but I do follow what the main heavy weight poundages is supposed to be.
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X~Factor Journal (4/1/2011)
- Thread starter x~factor
- Start date
12.5%. Here's a little bit more info...
Madcow 1x5, A1 R2
Squats (light)
135 x 5
155 x 5
175 x 5
185 x 5
RDL (heavy)
185 x 5
225 x 5
245 x 5
265 x 3***
---
Seated Calf Raises/Leg Raises (superset)
3 sets x 16 - 24 reps
Current Weight: 180 lbs
***2 reps short. Didn't try to push it today.
Squats (light)
135 x 5
155 x 5
175 x 5
185 x 5
RDL (heavy)
185 x 5
225 x 5
245 x 5
265 x 3***
---
Seated Calf Raises/Leg Raises (superset)
3 sets x 16 - 24 reps
Current Weight: 180 lbs
***2 reps short. Didn't try to push it today.
davegmb
Elite Member
I never really go that heavy anymore on RDL's, I tend to lose the movement if I go too heavy and I feel it less in my hamstring and mainly my back!
omerta2010
Registered
I feel GM's more in my hammies than RDL's.
You killed it on the RDL's there X, great job.
You killed it on the RDL's there X, great job.
Good news: Started a new job. Yay for me. 
Bad news: Stressing trying to learn quickly
Went back to gym tonight but too stressed to concentrate on what I was doing... I might have to drop the Madcow program and just take it easy for a while. Just do light weights, just to keep in shape in general and go on maintenance mode or something.
Bad news: Stressing trying to learn quickly
Went back to gym tonight but too stressed to concentrate on what I was doing... I might have to drop the Madcow program and just take it easy for a while. Just do light weights, just to keep in shape in general and go on maintenance mode or something.
Last edited:
OHP
125 x 3
DB Bench Press
65 x 5
Pendlay Rows
100 x 5
Cable Pulldowns
150 x 10, 10
Pec Deck Flyes
100 x 12, 12
Alternating DB Side Laterals
25 x 12, 12
125 x 3
DB Bench Press
65 x 5
Pendlay Rows
100 x 5
Cable Pulldowns
150 x 10, 10
Pec Deck Flyes
100 x 12, 12
Alternating DB Side Laterals
25 x 12, 12
Yay to you FOR SURE! Right now, the new job has got to be the priority. Once you start getting comfortable, then you can start placing more focus on your workout program. On the other hand is two workouts during the work week, and then Sat and Sun out of the question?Good news: Started a new job. Yay for me.
Bad news: Stressing trying to learn quickly
Went back to gym tonight but too stress to concentrate on what I was doing... I might have to drop the Madcow program and just take it easy for a while. Just do light weights, just to keep in shape and go on maintenance mode or something.
Good news: Started a new job. Yay for me.
Bad news: Stressing trying to learn quickly
Went back to gym tonight but too stressed to concentrate on what I was doing... I might have to drop the Madcow program and just take it easy for a while. Just do light weights, just to keep in shape in general and go on maintenance mode or something.
What's the new job?
I'm thinking Wednesday, Friday, Sunday schedule.
A distribution manager.
omerta2010
Registered
A distribution manager.
Your a manager now, so you should have plenty of energy and rest for your workouts. You do realize once your management you aren't allowed to use common sense anymore?
But in seriousness congrats on the new job, switching to a maintenance program is a good idea so your not adding stress beyond adapting to the new place.
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I'm thinking Wednesday, Friday, Sunday schedule.
A distribution manager.
drug dealer? lol
davegmb
Elite Member
Congrats on the new job
^Thanks Dave! I'm really happy and excited about landing this one.
Exactly what I was thinking. Can't really concentrate. I keep thinking about how I can run the place more efficiently. Funny thing about the person I'm replacing, more than half of what he's doing throughout the day is clerical work, not exactly managerial stuff.Your a manager now, so you should have plenty of energy and rest for your workouts. You do realize once your management you aren't allowed to use common sense anymore?
But in seriousness congrats on the new job, switching to a maintenance program is a good idea so your not adding stress beyond adapting to the new place.
Nope. I do that on the side.
Leg Day
Leg Presses
360 x 12
Leg Raises
80 x 16
SLDL
135 x 10
Kneeling Leg Curls
75 x 12
Standing Calf Raises
220 x 12
Current Weight: 179 lbs
Leg Presses
360 x 12
Leg Raises
80 x 16
SLDL
135 x 10
Kneeling Leg Curls
75 x 12
Standing Calf Raises
220 x 12
Current Weight: 179 lbs
Deload day?? Why only 1 set?
omerta2010
Registered
omerta2010
Registered
Been there, done that.
I have the title still but nobody to manage except myself.
Little Advice:
You need to take it easy and learn what was done and then bring in the changes, or you'll end up fighting an uphill battle. I know it's hard as hell to do but it'll make it easier for you.
Have a great weekend and take some time to relax.
This is exactly the same advice I got from the person that hired me.
Yeah, I guess you could say a deload workout. But those sets I posted are the main sets. I do 2 or 3 other sets leading up to that weight.
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Good news: Started a new job. Yay for me.
Bad news: Stressing trying to learn quickly
Went back to gym tonight but too stressed to concentrate on what I was doing... I might have to drop the Madcow program and just take it easy for a while. Just do light weights, just to keep in shape in general and go on maintenance mode or something.
Awesome news!
Thanks Curt!
Upper Body
DB Shoulder Press
65 x 8
HS Bench Press
160 x 8
T-bar Row (chest supported)
115 x 8
HS High Row
230 x 8
Concentration Curls (cybex)
95 x 8
DB Shoulder Press
65 x 8
HS Bench Press
160 x 8
T-bar Row (chest supported)
115 x 8
HS High Row
230 x 8
Concentration Curls (cybex)
95 x 8
Lower Body
Squats
175 x 8
CG Single Leg Presses
180 x 12
Leg Press (closed stance)
360 x 12
Calf Raises (leg press machine)
450 x 16
Lying Leg Curls
100 x 12
Squats
175 x 8
CG Single Leg Presses
180 x 12
Leg Press (closed stance)
360 x 12
Calf Raises (leg press machine)
450 x 16
Lying Leg Curls
100 x 12
Looks like you are still getting in some good workouts!
I try. I just don't have enough energy during the week. Maybe because I skip on Jack3d because it's so late in the day when I go hit the gym. I'm thinking of switching to Push/Pull/Leg workout, scheduling Leg on a weekend when I have a full energy and I can take my pre-workout drink. I hate sucking at squats, specially at the beginning of my workout.
