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.

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.

No comments:

Post a Comment

There was an error in this gadget