Decu's Log

[decu68]

At least you can skip rope. I look "special" when I skip rope. Not sure if its the cheap rope I have or what.

I know exactly how you feel. When I started Taekwondo I couldn't skip; not a lick. 6 years of skipping rope you get pretty darn good and a part of the physical testing for black belt included:

* 3 Kilometer Run (2 miles)
* 50 Flat Hand Push Ups
* 100 Sit Ups
* 50 Stand Ups Continuous
* 5 Chin Ups
* 12 Minute of Stairs
* 1000 Continuous Skipping

This all had to be done within an hour. This is why I find skipping easy as I had to finish those tired now I'm fresh.

[Deviation]

Wow. I didn't get passed blue belt. Being young and finding a new interest in girls and cars didn't help my focus.

What kind of rope do you use? Mine is some cheap, light plasticy thing. Doesn't seem to rotate that well.

[decu68]

I've tried a few but am using Nike Speed Rope. You can adjust the length and has comfortable foam grips.

[amcredle]

Do you warm up before exercise. im a little confused if i should or not. on 5x5 i did.. however for example my working set on the bench was 200. but for madcow. im supposed to lift 95,114,140..etc ramping. I usually warm up with that weight.

[decu68]

I haven't needed to warm up yet as the weights are so little at this time. As I have neck problems I stretch that and because of knees I do some body weight squats (10-20) but that is it. The initial weights that I do I use as my warm up. The program is going to feel VERY simple and easy at first. I am just starting my 5th week and the end weights are just getting difficult. This is new to me and while I'm skeptical I however will give it a go.

[decu68]

Took Monday off to see a movie with my wife. Will be working out Tuesday, Thursday and Saturday this week.

JANUARY 31, 2012

DAY 19 - Tuesday

BARBELL FRONT SQUAT
5 x 162 Lbs
5 x 197 Lbs
5 x 237 Lbs
5 x 277 Lbs
5 x 317 Lbs
1RM = 369.83 Lbs

BARBELL BENCH PRESS
5 x 122 Lbs
5 x 147 Lbs
5 x 177 Lbs
5 x 207 Lbs
5 x 237 Lbs
1RM = 276.5 Lbs

BARBELL BENT-OVER ROWS
5 x 135 Lbs
5 x 165 Lbs
5 x 200 Lbs
5 x 230 Lbs
6 x 265 Lbs
1RM = 309.16 Lbs

- Squat; now it is getting tougher. 237, 277 and than 317 Lbs; could feel the progression.
- Bench; not quite hard enough yet. I could have probably got at least 2 more on the lift so not challenged enough yet.
- Rows; all was easy until the last set at 265 Lbs, had to lower and re-grip to finish the last 2 of 5.
- Taking 2 minutes for the last sets; using the timer which is handy. Otherwise I'm going by feel and it is usually around a minute; less on the earlier lifts.
- Still don't feel taxed or tired. In fact was so full of energy afterwards that I made supper and than took the family to DQ for ice cream. Usually my wife will make supper after her walks and spoils me but she wasn't home yet so I took the reigns. We usually share the duty with her probably 70% of the time.
- Looking forward to next lift. It is nice to say that as so many times I hated it but did it because it is so ingrained in me after all of these years.

[amcredle]

cool. reading the program info. seems like your right on track. its supposed to be easy for the first 3-4 weeks. For some reason i missed the part in your first thread that you was doing Madcow. I would skim your log and wonder why your lifts simmed odd.. like some days its wes 5,5,5,3,8. or something like that. it wasnt straight 5 accross with max weight like i was doing..lol. My bad.. but know i see how the program works. anyay glad your logging. i wish more would. I have a log over at bodybuilding.com com. but i dont like it as much as i do here. the guys over their come accrss very rude half the time and as know it alls when your trying to learn.

[Deviation]

I have a log over at bodybuilding.com com. but i dont like it as much as i do here. the guys over their come accrss very rude half the time and as know it alls when your trying to learn.

I didn't even bother starting one there. I only go there for the semi-nude pics anymore.

[decu68]

cool. reading the program info. seems like your right on track. its supposed to be easy for the first 3-4 weeks. For some reason i missed the part in your first thread that you was doing Madcow. I would skim your log and wonder why your lifts simmed odd.. like some days its wes 5,5,5,3,8. or something like that. it wasnt straight 5 accross with max weight like i was doing..lol. My bad.. but know i see how the program works. anyay glad your logging. i wish more would. I have a log over at bodybuilding.com com. but i dont like it as much as i do here. the guys over their come accrss very rude half the time and as know it alls when your trying to learn.

I've belonged to other sites and ran a log; it dwindled after a while but will do my best to keep up with it here.

I don't care for know it alls. I've been doing this over 14 years and I know there is still more to learn. If somebody asks for my opinion I will provide but what I know is from my own experiences and I am a little fish in a big pond.

Week 5 it is getting harder and that is a positive thing. Looking forward to seeing your results as well.

[decu68]

Just finished working out and thought I'd get updated.

February 2, 2012

DAY 20 - Wednesday

Skipping; 1500 reps in 20 minutes (75/60 seconds)


February 2, 2012

DAY 21 - Thursday

BARBELL FRONT SQUAT
5 x 162 Lbs
5 x 197 Lbs
5 x 237 Lbs
5 x 237 Lbs
1RM = 276.5 Lbs

BARBELL SHOULDER PRESS
5 x 105 Lbs
5 x 130 Lbs
5 x 150 Lbs
3 x 170 Lbs
1RM = 187 Lbs

BARBELL DEADLIFTS
5 x 220 Lbs
5 x 250 Lbs
5 x 295 Lbs
5 x 335 Lbs
1RM = 390.83 Lbs

- Squats; it was the easy day so no problems
- Press; couldn't do more than 3 and that was a struggle. I will have to see what I can do next week and may need to deload as believe I am hitting the top of what I'm able to do.
- Deadlift; difficult but not overly yet. Looking forward to putting some more weight on this lift


FEBRUARY 4, 2012

DAY 22 - Saturday

- Don't like working out on weekends but had to due to my schedule this week.
- Up on Friday morning at 6:50 AM to go to work till 4:30 PM. 4:30 to 5:00 AM I went to work at my second work; the RCMP. Steady night with the end a bang due to 2 priority one calls. Slept till 11:00 AM and then up for 2 hours to get ready to lift. Tired so this affected me.

BARBELL FRONT SQUAT
5 x 162 Lbs
5 x 197 Lbs
5 x 237 Lbs
5 x 277 Lbs
3 x 322 Lbs
8 x 237 Lbs
1RM = 354.2 Lbs

BARBELL BENCH PRESS
5 x 122 Lbs
5 x 147 Lbs
5 x 177 Lbs
5 x 207 Lbs
3 x 247 Lbs
8 x 177 Lbs
1RM = 271.7 Lbs

BARBELL BENT-OVER ROWS
5 x 135 Lbs
5 x 165 Lbs
5 x 200 Lbs
5 x 230 Lbs
3 x 270 Lbs
8 x 200 Lbs
1RM = 297 Lbs

- Squats; surprised I could get it done feeling as tired as I had and only a bowl of cereal in me. It had been over 18 hours since last ate as too busy to eat.
- Bench; still not challenged enough. When calculating my original numbers I didn't soften this; I actually softened the others which are harder now but this still isn't.
- Row; getting very difficult. I struggled big time on the 3x270 Lbs; it wasn't pretty.

- Have lost yet another 1/2 inch on my arms; total of 1 inch. I'm not happy with this. While I know you can gain muscle for Triceps and Biceps doing compound lifts, there is no denying if you want even larger arms you need to target those muscles with isolated exercises. Prior to this I could 1RM per arm 94 Lbs; I don't even want to know what I can do now.
- Week 5 done and will carry on to see what happens. Just finished my protein shake and off to the showers.