Join me as a try to feed my family lots of Raw and Superfood. I like to write about the edible garden, exercise, and learning to love my natural expression. I am a Family Practice Physician and believe there are alternatives approaches to feeling your best.

Sunday, November 27, 2011

Week 5 Madcow

Monday
Squat
70
85
102.5
120
137.5
Bench
65
80
95
112.5
127.5
Row
45
45
55
62.5
72.5
 I did yoga on Tuesday
I did not do Madcow on Wed. I went to Magic Kingdom instead and walked and walked and stood in lines.
On Thursday I went to mini gym at hotel, climbed steps for the water slide and swam a little ( I did it with the intention of getting exercise.) I walked and walked the theme park.

On Friday I payed for missing a work out. When you have a program that you can progress with 3 sessions a week, you shouldn't miss one.
Squat
70
88
102.5
120
140
102.5
Bench
65
80
95
112.5
130 I only pushed this 4 x.
135 x1 rep
95
Row
45
45
55
62.5
72.5
55
 I do warm ups and down sets with the bar. I carefully considered if I should do deadlifts on Friday and figured that I am fine without. I did one rep of 5 of all weights except my 130 bench.

I have carefully considered my strategy for next week since I missed deads and did not complete my goal on bench. I have it all written out what I am going to do. I am looking forward to it!

On Saturday the gym had a push/pull  bench/DL contest. I did not have much warning and already committed to other activities. I wanted to watch. I am not really sure what other women are benching at the gym. My pull doesn't compare, but than again I am doing sets of 5 and I don't know what my one rep max on DL is. My 1 rep max onbench is 147.5.

I sure hope I recover from a not-so-great workout week.

Saturday, November 19, 2011

Week 4 of Madcow

Warm ups and down sets on the bar for squat and deadlift


Monday

Squat
67.5
85
102.5 (the 1.25 fractionated plate is getting tedious)
117
135
Bench
62
77.5
95
110
125
Row -- I made some modifications in the weight intervals compared to the spreadsheet because I don't have fractionated weights available for between 30 and 40
30
45
52.5
67.5
70

Felt good. Did a lot of stretching after.

Wednesday
Squat
67.5
85
102.5
102.5
Overhead Press
45 -- making modification because I don't have 35 pound bar options.
45
45
55 the large text is the maximum weight for this week for each move
Deadlift
95
112.5
135
150

Saturday AM
Squat
67.5
85
102.5
117.5
137.5 I felt sloppy towards the end of this effort.
102
Bench
62.5
77.5
95
110
127.5   This is a PR for a set of 1x5
Bonus 135, 1 set x 2 reps. I did not feel maxed out on bench, so next week, I should be able to progress.
95

Row
40
45
52.5
62.5
72.5
52.5

Tuesday I did power yoga.

Friday, November 11, 2011

Week 3 Madcow-- what a week looks like

I missed my MC workout last Friday, but I did use the resort gym instead, improvising and trying new things. So I carried on with week three as scheduled.

These numbers are tedious if you don't know the program.

This week...

1 set of 5 reps at each weight listed. Squats and Bench I warm up and cool down with the bar.

Monday

Squat

67.5
85
102.5 (the 1.25 fractionated plate is getting tedious)
115
132.5


Bench

60
75
90
105
120

Row -- I made some modifications in the intervals because I don't have fractionated weights available for between 30 and 40
30
40
50
60
67.5
67.5

Felt good. Did a lot of stretching after.

Wednesday
Squat
67.5
85
107.5
107.5

Overhead Press
45 -- making modification because I don't have 35 pound bar options.
45
45
52.5 the large text is the maximum weight for this week for each move

Deadlift
95
110
130
147.5

Friday
Squat
67.5
85
102.5
117.5
135
100

Bench
60
75
90
105
125
95

Row

30
40
50
60
70
40

Tuesday I did power yoga.
Thursday I did a spin class and likewise, gave put everything I had into it.
I expected to be sore all week. I wasn't. I felt "muscle awareness." but nothing uncomfortable.

It's the first time I ever did a bridge (getting my head off the ground).  I couldn't even do that when I was a little girl. I was a klutz and the last one picked in gym. The boys have spotted me to get into an arch. One day this week, I didn't need them to get into the arch. Wondering if I could do it the next day... I shocked myself when I pushed myself right up. I guess that is a measure of progress.

Bench, Squat and Row, I will add on 1.25 fractionated plates each side next Friday.

Wednesday, November 2, 2011

Madcow

I've amped up my weight training. I've done 8 months of Strong Lifts. I feel like I've maxed out on SL and now I have switched to Madcow. Sometimes I may still call it Strong Lifts because it is just a progression.

I am training for the health benefits. I am training to keep moving. I am not in competition with anyone for looks or strengths. I just want to be healthy. I truly believe that it is necessary to keep moving. I don't believe that I am going to fall apart because I've reached any particular age.

I am so fortunate to have a variety of year round and seasonal exercise opportunities. I am enjoying yoga much more than I thought. I am fortunate to have started with a 30 minute class, then a beginner 50 min class, and very glad to have a power yoga opportunity.

I have an opportunity to learn some Pilates. I see the yoga and pilates benefiting each other and I see them both benefiting my weight lifting program and health. If you are not used to exercise, walking and/or yoga and Pilates and the pool depending on the season is a good place to start.

I am pretty focused in my Strong Lifts/Madcow program. I am bringing in a chart that I programmed to incrementally progress with my 1.25 pound plates.  It's can be a lot of mental work switching up the plates when you are using fractionated plates. I am want to really give the progression a good try to allow my body to safely adapt. I don't miss work outs. I like lifting with socks  (no shoes). I like to give the opportunity to my toes to grip the ground and strengthen along with my ankles. On the days I do Strong Lifts, I do a lot of stretching, some core, but I don't really mess with all the other machines. I suspect their is a lot of people judging me in the gym. Except the days when I am benching over 135. Then there is some awe if anyone cares. But I am not their to impress. I'd prefer a nearly empty gym and not be bothered with what others think when I am focused.  I think for my size I am just average, really. I tend to watch and re-watch the video's posted on the Strong Lifts site for form. I watch for updates and I am very careful in my technique and limitations.

The big difference between SL and MC is that on Wed. you deload. This way your body has time to recover from Monday's workout and ready for an increased load on Friday.

Madcow is a crazy name for a program.  But it sounds as serious about my health as I am. The name refers to my exercise plan. And  not my nutrition.  It's been years, 2 decades, since I've eaten beef.

My lactation intern, pointed out research that shows that bone density decreases during lactation, but rebounds after. I am taking advantage of that rebound!!

I am in my second week of Mad Cow. I am looking forward to more.
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