Training Update

Madcow + 5/3/1 week 4 day 4

Overhead Press 5+

Bar 2x10

30KG 1x5

40KG 1x5

 40KG 1x5

45KG 1x5

52.5KG 1x7 PR

35KG 4x10 PR

DB Row

42.5KG 4/4/5/5 PR

speeD bench

18KG 8x3

cable Row

48KG 3x12

rope tricep extensions

36KG 2x10

db curls

14KG 2x16

Madcow + 5/3/1 week 5 day 1

Squat 3+

Bar 2x10

40KG 1x3

50KG 1x3

60KG 1x3

70KG 1x3

 85KG 1x3

95KG 1x3

107.5KG 1x6 PR

70KG 5x10 PR

planks

4x 1+Mins Each

notes

 Managed to hit PR's in both of my workouts which is exactly what I was hoping for, I am also ahead of my Madcow programme which today would have been 107.5KG 1x5 so I'm +1rep so far.

Gonna hit 531 Bench tomorrow as it is my bday from the 6th-8th (yes I am having a 3day bday) so I am trying to squeeze some workouts in ahead of schedule.

Also dropped Macros down to 3kish to lose some water weight as I will def be bingeing towards the end of the week. I have noticed some serious water weight gain on creatine but am digging all the PR's I'm hitting to much to care

music

hoping to go see these guys live in november