Week 12 Day 1: 12/12/11
Unfortunately had around 5-6 hours of not so good sleep.
Think this was my downfall as I didn’t have the proper rest and I did not have full capacity in my energy level today.
Because of that I believe my form was crap and I ended up hurting my lower back.
So after my bench press I decided to call it quits and just go home.
I think I may have strained my lower back during squats so decided to end Mad Cow 2 sessions early and just relax and recover for a couple of weeks then start 5/3/1 on January 2nd. (I was planning to end Mad Cow after my 12th week anyways.)
Going to find my starting max for 5/3/1 most likely on December 28th and hopefully I am fully recovered by then and gives me a couple of days of rest before 5/3/1 start.
Had a good run setting some nice personal records for myself so happy with the outcome in the long run.
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: Ab Pull Down, Back Pain, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Squat, Weighted Hyperextension, Weighted Incline Sit-up, White Flood
Week 11 Day 3: 12/10/11
Made sure I ate enough food the day before and was actually able to get at least 8 hours of sleep for once!
Decided to only do foam rolling and mobility drills again also but took an extra effort to loosen myself up real well.
Think this all helped as I risked attempting for a 315 lbs 1×3 squat today and succeeded!
Felt real good all day after this workout ending week 11 of Mad Cow with a personal milestone!
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Tricep Extension, White Flood
Week 11 Day 2: 12/7/11
Just had about 5 hours sleep but managed to do a great workout anyways!
Decided to not do any of my pre-workout warm-ups and just stick to my foam rolling and mobility drills before my lifts.
Thinking I may be doing too much before my lifts.
Also I did not have much time to lift today also so I also skipped my accessory exercises.
Side note:
My wife got my a pair of soccer socks that I been trying to get this week so I don’t scrape my shins as much during deadlift days.
It actually feels good even though I look like a weirdo lol.
With my blue knee sleeves, I look like I have above the knee socks …
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: Ab Pull Down, Chin-up, Deadlift, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Overhead Press, Personal Record, Power Clean, Reverse Crunch, Seated Good Mornings, Squat, White Flood
Week 11 Day 1: 12/5/11
Had around 6-7 hours of sleep of poor quality sleep.
Did not have the same energy level I was used to on today’s workout and it showed.
Was hoping for a better session considering today was just a repeat of last week.
Did not even do any of my accessory exercises after my lifts due to fatigue.
Hopefully this will be my last bad workout session.
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Squat, Weighted Hyperextension, Weighted Incline Sit-up, White Flood
Week 10 Day 1: 11/28/11
Think I had about 6 hour sleep again. Felt really tired and groggy and due to expecting a heavy session of squats decided to take 1.5 servings of WF instead of just my regular 1 serving. I was so hopeful of making 3 PRs today too!
Bad idea! I was awake and focused but my energy level was not as high as it was last session. Too much stims just didn’t do well for me.
Had this happen before but I guess I should have learned my lesson. 1 scoop of WF is the magic serving for me, no more or I just don’t get that same magic effect!
If I stuck to 1 my usual serving of WF I probably would have a stellar session.
Also was running out of time so I decided to skip the weighted incline sit-ups.
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
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, White Flood
Week 9 Day 3: 11/25/11
Had a crazy day before and about 6 hours sleep before my workout.
The pain I was feeling on my right bicep/tricep area has now also included my right forearm. Not sure how I fully acquired it but it is annoying.
I skipped my accessory work due to this as I realized it more when I was doing my rows.
Still had a kick ass workout and PRs on my 3 main lifts!
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Dips, Foam rolling, GHR, Goal, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Tricep Extension
Week 9 Day 2: 11/23/11
Had about 6 hours sleep but still woke up later than I wanted.
Was groggy until I drank my White Flood Pre-workout drink. I believe that added with the adrenaline of working out got me pumped and energized for 5 straight hours!
My right arm is still somewhat sore but happy it didn’t stop me from pulling some PRs today!
Other than that, it was a great workout!
Also, I decided to get some long socks so I can stop scraping my shins during deadlifts.
But I think I need better knee-length socks for deadlift days.
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: Ab Pull Down, Chin-up, Deadlift, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Overhead Press, Personal Record, Reverse Crunch, Squat, Starting Strength, White Flood
Week 9 Day 1: 11/21/11
Slept early to try to get proper rest and succeeded in having at least 7 hours of sleep.
Somehow my right bicep/tricep area feels like it was pulled and have a weird soreness since the day before.
I may have messed it up a bit doing bicep/tricep extensions last Friday.
Other than that, I was able to push through all my lifts with not much of a problem.
Started feeling a bit tired while doing my foam rolling, mobility drills and pre-workout warm-ups but warmed up and energized once I started doing squats.
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
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 8 Day 3: 11/18/11
Decided to workout today after work.
Good session overall. No stalling and finally did a 300 lbs Squat!
Almost decided not to go today but happy I did as today’s session will be a good motivator for my Police written exam tomorrow!
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Dips, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Tricep Extension
Week 8 Day 2: 11/16/11
Luckily had another good night sleep.
Good workout overall.
Got to test my new EFS Heavy Wrist Wrap on my Overhead Press.
Achieved 2 PRs, on my OHP and DL!
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: Ab Pull Down, Deadlift, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Overhead Press, Personal Record, Pull-up, Reverse Crunch, Squat
