Week 1 Day 3: 10/1/11
Completed my 1st week of Mad Cow Intermediate.
It feels kinda light right now still so just working mainly in improving my form. I think it is going to be around the 4th and 5th week when the weight will start getting challenging.I guess I should just enjoy this light couple of weeks as a practice for the heavy duty work that is to come.Only issue today is somehow my left hip is tight again.
It feels kinda light right now still so just working mainly in improving my form. I think it is going to be around the 4th and 5th week when the weight will start getting challenging.I guess I should just enjoy this light couple of weeks as a practice for the heavy duty work that is to come.Only issue today is somehow my left hip is tight again.
Pre-workout Warm-ups:
Foam Rolling
Mobility Drills
Standing Ab Pulldown: +80 lbs x (8/8/8)
Glute-Ham Raise: BW x (7/7/7)
Mobility Drills
Standing Ab Pulldown: +80 lbs x (8/8/8)
Glute-Ham Raise: BW x (7/7/7)
Lifting:
Squats:
Warm-up Sets:
Bar x (2×5)
80 x 5
Warm-up Sets:
Bar x (2×5)
80 x 5
Work Sets:
123.75 x 5
153.75 x 5
185 x 5
215 x 5
252.5 x 3
185 x 8
123.75 x 5
153.75 x 5
185 x 5
215 x 5
252.5 x 3
185 x 8
Weight was feeling light for now.
Happy with my form and hope to keep it this way or better as the weight gets heavier in a few weeks.
Bench Press:
Warm-up Sets:
none
Work Set:
95 x 5
118.75 x 5
142.5 x 5
166.25 x 5
195 x 3
142.5 x 8
Easy weight.
Think I was doing good form.
No left hip pain cramping problem during the session today so happy with the lift today.
Bent-over Row:
Warm-up Sets:
none
Work Sets:
81.25 x 5
101.25 x 5
122.5 x 5
142.5 x 5
166.25 x 3
122.5 x 8
Weights feels super light doing this lift.
Almost tempted to raise the weight a bit for the next session.
Assistance Exercises:
Weighted Dips:
Warm-up Sets: BW x 5
Work Sets: +45 x (5/5/5)
Work Sets: +45 x (5/5/5)
Barbell Curls:
Warm-up Set: 45 x 5
Work Sets: 65 x (5/5/5)
Work Sets: 65 x (5/5/5)
Tricep Extension:
Warm-up Set: none
Work Sets: 45 x (5/5/5)
Work Sets: 45 x (5/5/5)
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