Week 6 Day 1: 10/31/11
Started my workout after a VERY long day. Still somewhat tired from getting mandated at work the other day then feeling like crap the rest of the time afterwards.
Today’s session unfortunately have started with my energy level lower than usual. Happy I was able to push through it all but almost felt like I was going to crap out each time.
A weird that I noticed is that my hamstrings are somewhat sore immediately post-workout. Does not hurt but just sore as if I was sitting on them for a while.
Maybe it’s from the squats and maybe I am activating them more the way I am doing now?
Hoping the next workout is better because I did not have fun on this workout at all. Read the rest of this entry »
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Weighted Hyperextension, Weighted Incline Sit-up
Week 5 Day 3: 10/28/11
Decided to workout again today after I finished my graveyard shift and dropping my son off to school. In the past I usually have a crappy session when I do this but this week it has been different and wanted to see if it was just a fluke.
Today is the “Heavy Day” for Mad Cow and was surprised at how great I did this session!
I started strong and finished strong!
One good thing about doing today’s session the way I did is that once the adrenaline has subsided and I have eaten a whole meal at home I am ready to pass out!
I slept like I baby and probably could have slept more if not for my wife and son waking me up an hour before I have to leave for work!
Thinking that whole experience is a good thing.
I lifted then ate then slept like a baby for recovery!
Lift! Eat! Sleep! Grow! Read the rest of this entry »
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Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Deadlift, Dips, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Power Cage, Squat, Tricep Extension
Week 5 Day 2: 10/26/11
Decided to do today’s session despite just completing another session yesterday. Had to do it so I don’t miss a workout this week and do my day 3 session this Friday. Besides, today is supposed to be a “Light Day” so I was hoping not to hurt myself too much.
Surprisingly enough, I felt like everything was going smoothly for me today just like yesterday!
I blame it all to the Uber Powers of my green PT Shorts!
Had to cut the workout short though and skip my accessory exercises due to family obligations. Read the rest of this entry »
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Tags: Ab Pull Down, Chin-up, Deadlift, False Grip, Foam rolling, GHR, Incline Sit-up, Mad Cow Intermediate, Mobility Drills, Overhead Press, Squat
Week 5 Day 1: 10/25/11
I usually do Day 1 sessions on a Monday but was unable to due to my wife getting sick. So I did today’s workout on a Tuesday right after I dropped my son at school after having a long night at work.
I surprised myself because when I workout after work I tend to have a craptastic session. Add to that the fact that I actually partied and got drunk this weekend for the 1st time in months and still somewhat sore from the last session on Friday!
Started off feeling a bit off when I was doing my pre-workout warm-ups but picked up from there.
Amazingly enough I had one of the best sessions today!
I learned and fixed some issues that have troubled me for a while and even achieved a PR on my bench press!
This just shows that even though you may think and/or feel like its going to be a bad session, you need to push yourself and do it anyway and it may actually be one of your best sessions ever!
Also added seated good mornings as part of my pre-workout warm-ups again in hope of fixing some of my squat issues, which I think it is.
PS:
Got myself a pair of shorts I used to wear back in my USMC days. They are called “Green Silkies” or “PT Shorts” and found them to be AWESOME for squats! You can get them here: Soffe.com
Also decided to start wearing my Rippletoe shoes again for a while instead of my Vibram KSO’s.
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Rippetoe, Squat, Weighted Hyperextension, Weighted Incline Sit-up
Image by Insomekneeyuck via Flickr
New Strength Goals by January 15, 2012 (x5 reps each):
Squat: 325 lbs
Bench Press: 230 lbs
Bent-over Rows: 225 lbs
Overhead Press: 140 lbs
Deadlift: 375 lbs
Chin-up: +75 lbs
Pull-up: +70 lbs
Dips: +90 lbs
I was unable to achieve any of my last strength goals. This was due to switching programs and also getting sick.
Hoping for better progress the next following 12 weeks.
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Tags: Bench Press, Bent-over Row, Chin-up, Deadlift, Dips, Goal, Mad Cow Intermediate, Overhead Press, Program, Pull-up, Squat
Week 4 Day 3: 10/21/11
4th week of Mad Cow and I am happy that I chose to start this week as if I didn’t miss 5 sessions while I was sick and recovering.
Slept fairly well and I think I had some decent meals before my workout. Strange enough, today is supposed to be a heavy day yet I felt the most AWESOME on today’s session!
Everything just felt right and I felt great throughout the whole day!
Felt like I could have probably done 5-10 more lbs extra on each lift today!
There was a film crew for a movie happening at my gym but I just completely ignored it and monopolized the power cage. Read the rest of this entry »
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Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Dips, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Power Cage, Squat, Tricep Extension
Week 4 Day 2: 10/19/11
Had a good night sleep for once! took 3 tabs of ZMA and was out by 9:30PM and woke-up at 5:15AM when my alarm went off! Body wanted me to try and sleep some more and even try to skip today’s workout! Just told myself to stop being a pussy and got myself to the gym by 6:15AM.
Body is still sore, slight DOMS from my workout from Monday. Thank God today is a light day!
On a side note, I think I need to get my haircut again.
Tried to grow it out but the old Jarhead within me wants to get it cut VERY short again …
Also decided to put the Power Cleans on hold for now. Read the rest of this entry »
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Tags: Ab Pull Down, Deadlift, Foam rolling, GHR, Incline Sit-up, Mad Cow Intermediate, Mobility Drills, Overhead Press, Power Clean, Pull-up
Week 4 Day 1: 10/17/11
First workout after missing 5 sessions due to catching an infection and taking a few recovery days off from it as well. All I could think about all weekend is getting under that bar and I guess I was so excited I was only able to get 4 hours of sleep! I tried to sleep a bit more but was unable to.
All weekend I was debating how I should start today’s workout. Should I go by week 2 or week 3 schedule or act like I didn’t miss anything and continue with the week 4 schedule. The weight was feeling fairly unchallenging for me the first few sessions of Mad Cow so I decided to risk it and do week 4 as scheduled. I think it was a good call so far. I did fairly well despite not getting enough rest in my opinion.
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Tags: 5x5, Ab Pull Down, Bench Press, Bent-over Row, EliteFTS, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Rippetoe, Squat, Weighted Hyperextension, Weighted Incline Sit-up
Who doesn’t want to get stronger? You’re a liar if you say you don’t!
I know I do and that is why I have been obsessed with lifting and trying to break personal records lately! But it helps to know what you are doing and how to do it in order to achieve your goals.
So I have been visiting a Strength Training site called IronStrong.org, which I am also an active member under the username Kilim, and stumbled upon a great post there. It was written by a forum member named FerrousMaverick and titled “Intro to Strength Training“. It gives a great explanation on the difference between “Strength Training” and “Body Building”, some basics of what Strength Training is all about and what program one should choose to get started the right way.
It’s one of the better posts that I have read about the topic and glad to have found it. Now I would like to share it to anyone passing by here.
IronStrong.org is a growing online community that is focused on Strength Training with helpful information and members that can help you get in the right path towards a stronger and better you!
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Tags: Body Building, IronStrong.org, Program, Strength Training, Training
