Momona?

I’m ok, but my lifts have simply become to demanding. I don’t need to deload everywhere I just need to deload squats - three and four times per week cause other lifts to suffer. SL5x5 is difficult when squats are over 350. I’m going to deload squats and bench press and begin Madcow. Deadlifts, rows and SOHP will continue on SL5x5 program. I’m looking forward to the change!

momona earned 1042 points for:

• Elliptical Trainer:
  • 0:12:00 || 0.9 mi (+22 pts)
  • 0:23:00 || 1.7 mi (+48 pts)
  • 0:18:00 || 1.2 mi (+36 pts)
  • w/u, c/d & xtra
• Barbell Deadlift:
  • 135 lb x 5 reps (+47 pts)
  • 225 lb x 5 reps (+78 pts)
  • 315 lb x 3 reps (+103 pts)
  • 345 lb x 5 reps (+120 pts)
  • Hand strength almost gave out. i think another day of rest would of probably helped.
• Barbell Squat:
  • 185 lb x 6 reps (+66 pts)
  • 245 lb x 5 reps (+85 pts)
  • 135 lb x 6 reps (+48 pts)
  • Sore back, the starz were out of alignment and I bailed. I was excited to go for 375 5x5 but I think all these power lifts combined are interfering with all the lifts. Heavy squats 3-4x per week has taken its toll. Deload squats and shift workout to Madcow for squats and BP.
• Standing Barbell Press Behind Neck:
  • 155 lb x 5 reps (+37 pts)
  • 155 lb x 5 reps (+37 pts)
• Standing Barbell Shoulder Press:
  • 165 lb x 5 reps (+63 pts)
  • 165 lb x 5 reps (+63 pts)
  • 165 lb x 5 reps (+63 pts)
  • 165 lb x 5 reps (+63 pts)
  • 165 lb x 5 reps (+63 pts)
  • Increase next w/o and remain on SL5x5.

I switched bench press and barbell back squats from Stronglifts 5x5 to Madcow 5x5. It’s pretty much the same workout but with ramping sets of 5x5 instead of constant sets of 5x5. This should be less work, but allow for a much higher final set. I need to lose weight / fat and really it should be my priority, but I just can’t seem to get it going? It’s frustrating, but I know it’s me, my diet and lack of committment that’s f’ing it up. Being “Husky” is great but for once I’d like to be ripped again…

momona earned 1281 points for:

• Stair Machine:
  • 0:04:00 (+15 pts)
  • warmup - in a hurry.
• Barbell Squat:
  • 135 lb x 8 reps (+51 pts)
  • 175 lb x 6 reps (+63 pts)
  • 220 lb x 5 reps (+77 pts)
  • 265 lb x 5 reps (+92 pts)
  • 305 lb x 5 reps (+106 pts)
  • 350 lb x 5 reps (+122 pts)
  • Crossover from Stronglifts 5x5 to Madcow 5x5 and I am happy! SL5x5 is a killer at higher end weights - loved it though!!!
• Barbell Bench Press:
  • 135 lb x 6 reps (+48 pts)
  • 170 lb x 5 reps (+59 pts)
  • 205 lb x 5 reps (+71 pts)
  • 235 lb x 5 reps (+82 pts)
  • 270 lb x 5 reps (+94 pts)
  • 315 lb x 1 reps (+97 pts)
  • Again, like squats crossover from SL5x5 to Madcow 5x5 for BP.
• Pendlay Row:
  • 135 lb x 6 reps (+48 pts)
  • 185 lb x 5 reps (+64 pts)
  • 185 lb x 5 reps (+64 pts)
  • 185 lb x 5 reps (+64 pts)
  • 185 lb x 5 reps (+64 pts)
  • I will remain on SL5x5 for Pendlay rows until failure x3.

• Bent-Arm Dumbbell Pullover:
  • 90 lb x 8 reps (+22 pts)
  • 110 lb x 8 reps (+27 pts)
  • 135 lb x 8 reps (+34 pts)
  • 155 lb x 8 reps (+39 pts)
  • 185 lb x 5 reps (+43 pts)

My post workout dinner - Ahi Poke (raw, fresh, yellow-fin tuna, green onions, chili peppers, sea salt, soy sauce, sesame oil, roasted kukui nut, and limu seaweed) & rice bowl.

I had a great workout day. I’m very happy with my Monday and Wednesday workout schedule - Ocean swim, strength training followed by Escrima. Life is good!

I’m looking for more people to join me on Fitocracy, the social game you play to improve your fitness. It’s helped me so much, especially with my strength training. I strongly recommend trying it - it’s always free!

Play Fitocracy to track your fitness activities, earn achievements, beat quests, and compete against your friends.  It’s the most fun way to get fit!

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momona earned 2370 points for:

• Swimming:
  • 0:40:00 || 2000 m (+610 pts)
  • Ocean Swim - Ala Moana Beach
• Barbell Squat:
  • 135 lb x 5 reps (+47 pts)
  • 190 lb x 5 reps (+66 pts)
  • 280 lb x 5 reps (+98 pts)
  • 330 lb x 5 reps (+115 pts)
  • 380 lb x
  •  3 reps (+125 pts)
  • 280 lb x 8 reps (+106 pts)
  • I <3 squats!
• Barbell Bench Press:
  • 145 lb x 5 reps (+50 pts)
  • 185 lb x 5 reps (+64pts)
  • 225 lb x 5 reps (+78 pts)
  • 255 lb x 5 reps (+89 pts)
  • 300 lb x 1 reps (+93 pts)
  • 300 lb x 5 reps (+105 pts)

It’s me! This is the main branch of YMCA of Honolulu - Nuuanu. Prime time 6:30 pm and the gym is bare, especially the freeweight & powerlifting sections. Amazing! Looking at the picture my legs look pretty decent, hard to see but my stomach is way too fat! I really need to lose my gut, but how?

• • 315 lb x 1 reps (+97 pts)
  • 225 lb x 8 reps (+85 pts)
  • On the 5th and 6th set I had 10 lbs more on the right side. I noticed it while lifting the 5th set. I stopped after 1 rep inspected both sides and didn’t notice the right side had 35 lb plate and the left had 25.
• Seated Cable Rows:
  • 85 lb x 5 reps (+21 pts)
  • 100 lb x 5 reps (+25 pts)
  • 115 lb x 5 reps (+28 pts)
  • 130 lb x 5 reps (+32 pts)
  • 145 lb x 5 reps (+36 pts)
  • I just felt like trying something besides Pendlay Rows for a change.
• Fencing:
  • 2:00:00 (+400 pts)
  • NOT fencing - Escrima!

Oct. 5, 2011 Comment

Aloha.