soteyh's worklog

[soteyh]

Madcow Cycle 2 Week 4

Squats: 6 sets ramping up to 115.2 kg x3 and 83.4 x8
Bench: 6 sets ramping up to 94.6 kg x4 and 69.8 x8
Rows: 6 sets ramping up to 70 kg x3 and 50 x8

Very happy with my bench today!

Gym was very full though, still have lots of new year resolutioners around.

 

[Beastosterone]

u bench pretty close to ur squat weight. power

 

[soteyh]

u bench pretty close to ur squat weight. power

Thanks - its my squat that needs work ...

 

[soteyh]

Madcow Cycle 2 Week 4



Squats: 4 sets ramping up to 83.4 kg x5
OHP: 4 sets ramping up to 51.6 kg x3
Deadlift: 5 sets ramping up to 132 kg x5

My OHP is really crap

 

[soteyh]

Madcow Cycle 2 Week 5

Squats: 5 sets ramping up to 115.2 kg x4
Bench: 5 sets ramping up to 94.6 kg x4
Rows: 5 sets ramping up to 70 kg x3

Crappy workout - didn't manage to hit five reps on all exercises. I notice that when I bench heavy, my elbows flare out instinctively, and I can immediately feel the weight shift to the shoulders. Have to consciously force the elbows back to for, cost me my last rep ...

 

[soteyh]

Madcow Cycle 2 Week 5

Squats: 5 sets ramping up to 115.2 kg x5
Bench: 5 sets ramping up to 94.6 kg x5
Rows: 5 sets ramping up to 70 kg x3

So I re-did last Friday's workout, and killed it!! Managed to hit PR (reps) on squats and bench and managed to do some accessories as well very high now ...

 

[soteyh]

Madcow Cycle 2 Week 5


Squats: 4 sets ramping up to 85.6 kg x5
OHP: 4 sets ramping up to 51.6 kg x5
Deadlift: 5 sets ramping up to 135 kg x4

Breakthrough on the OHP, but stall on the deadlift.

 

[soteyh]

Madcow Cycle 2 Week 5

Squats: 6 sets ramping up to 117.4 kg x4 and 85.6 x8
Bench: 6 sets ramping up to 97 kg x3 and 72kg x8
Rows: Did not do - no time so did some cable pulls instead.

Starting to smell 2 pps on the bench

 

[soteyh]

Madcow Cycle 2 Week 6

Squats: 5 sets ramping up to 117.4 kg x5
Bench: 5 sets ramping up to 97 kg x5
Rows: 5 sets ramping up to 70 kg x4

New PRs for Squats and Bench!!

 

[jokerk]

Madcow Cycle 2 Week 6

Squats: 5 sets ramping up to 117.4 kg x5
Bench: 5 sets ramping up to 97 kg x5
Rows: 5 sets ramping up to 70 kg x4

New PRs for Squats and Bench!!

hey well done man. you're pretty close if not better than my numbers.

 

[soteyh]

hey well done man. you're pretty close if not better than my numbers.

Not yet there! Still got some way to go

 

[soteyh]

first time going to E1 tpy after the renovation, and I am totally blown away by the change. the equipment here is amazing! if only I lived in toa payoh.

this may be a stupid question, but are the oly bars here standard 20 kg? I thought I saw a thread that saif the bars are 13kg, although this could be another gym, utown gym?

 

[soteyh]

yesterday's workout

OHP: 4 sets ramping up to 50 kg x5
Deadlift: 6 sets, ending with two sets of 140 kg x 3

accessories: lateral dumbbell raises, lat pull downs. did a few laps of HIIT in the pool.

 

[soteyh]

today's workout - Madcow cycle 2 end of week six.

squats: 5 sets ramping up to 119.6 kg x 3
bench: 5 sets ramping up to 99.2 kg x 3
rows: 4 sets ramping up to 60 kg x 5

accessories: inline bench 60 kg 8/8/7/6one min intervals


attended a foam rolling class after workout and learned a few new techniques. I realise that the range of motion for rolling is smaller than I thought. very painful class, but felt really deeply relaxed and sleepy after...

 

[soteyh]

First workout after two weeks - had a break because of CNY, and also trying to rest my knee from injury.

Did madcow again just to test - and found that I lost a lot of strength

Squats: 5 sets ramping up to 106.2 kg x 2
Bench: 5 sets ramping up to 85.6 kg x5
Rows: 5 sets ramping up to 63 kg x 4

Going to see aldrin tomorrow for my knee. I suspect its just due to me being lazy about stretching and rolling.

 

[frostbyte88]

Do you have any progress pics, Soteyh? interested to see how much your physique has changed cause youre lifting a whole lot more than what you started with.

 

[soteyh]

recent leg shot.....don't have any upper body pics at the moment. I don't think my physique has improved much because I am not as strict with my diet as should be.

 

[soteyh]

so I went to see Aldrin for my knee yesterday, and luckily seems like nothing serious, just that my left leg is super tight compared to me right one. result of neglecting to stretch properly over the years.... anyway, he did some needling, which was pretty ok, then he did some manual work on my quad, and that was probably one of the most painful experiences of my life!! I was sweating and exhausted after just a few minutes, wanted to beg him to stop, si beh jia lat... it's daily stretching and rolling for me now...

 

[soteyh]

Madcow cycle 3 week 1

squats: 5 sets ramping up to 106.1 kg x 4
bench: 5 sets ramping up to 88 kg x 5
rows: 5 sets ramping up to 63 kg x 5

Still trying to claw back....
Knee seems to be better though, after daily stretching and rolling...

 

[soteyh]

Hiit on stationary bike: one min 50 rpm, one min 100 rpm, five cycles

pullup: tried to do as many as I can in 5 min, hit 22. a bit disappointed, but it was a fun exercise, so I might do this more regularly.