CowPimp Picks Up Heavy Shit [Forum Archive]

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CowPimp Picks Up Heavy Shit

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Posted by: CowPimp

The title of this journal is right to the point. I started fresh on a new program today, and I'm ready to attack with all my might. As always, I want to get stronger, and I think I'm going to try and add some quality lean mass too now that I've cut down, but that will be fairly gradual, especially for the summer. Come fall/winter I may get a bit more aggressive with the weight gain.

Also, I'm putting less emphasis on my conditioning work. I'm lifting 4 days per week, and I will do 2 days of cardio per week. I will be skipping anaerobic intervals this time around, but I do think I will stick to aerobic interval work on the days I do cardio.

So, here's what I did today:

A1 Back Squat RI60
275x3
255x4x3
245x3x3
A2 Reverse Cable Chop RI60
#8x8x3

B1 1Leg RDL RI60
65sx3x8
B2 Plank RI60
+70x45sec

That's it. That's all I needed. So, that's basically what the strength day looks like for lower body. My first two exercises are 8x3 hopefully using something I can stick with the entire 8 sets. I started too high here (Should've been better), but I'm going to work this aggressively. My squat just sucks compared to my deadlift, so it's getting priority in the strength department. Really, right now it's been sucking period. Don't know what happened there, but will see what results over than next 8-12 weeks or whatever.

Also, I'm going to the beach for a couple of days tomorrow. I am going to find a gym in Ocean City to workout at on Wednesday, and just let me mad swimming on Tuesday be my cardio, heh. My diet will probably suck while I'm there, but overall I've been pretty strict with that throughout the past several months save for the past couple of nights, so I could use that.

Posted by: fufu

coolio!

Posted by: Triple Threat

Is this routine a CowPimp original? Training for anything special?

Posted by: KelJu

Hahahaha! That is the coolest journal title of all times. I wish I would have thought of it.

Posted by: Gazhole

Looks good, Pimp-O!

Posted by: BoneCrusher

Bovine Pimpster picks it uuuuup!!! Sounds like you have a good energy going ...

Posted by: Bakerboy

Posted by: Seanp156

I'd hit it.

Posted by: DeadBolt

Glad to see a new journal bro!

You training for a meet or just personal improvement?

Whats your weight at right now...last I knew it was like 192 or so.

Posted by: Gazhole

Quote:

Originally Posted by Seanp156

I'd hit it.

Me too. The red bandana really brings out his eyes.

Posted by: CowPimp

Thanks for all the support everyone, especially the hot Asian chick.

To answer the questions posed: yes, this is a program I made up. However, it is broken up in a concurrent fashion like Westside (2 days for strength and 2 days for power). This, however, has some additional emphasis on hypertrophy and a lower intensity ceiling. I'm not training for anything in particular, no. Just for self improvement. Also, I'm not sure my exact weight. I probably finished around 187-188 on my cut, but our scale broke at work, which was the one I had been using to track progress. After these couple of days at the beach I'm holding some definite water though. I also ate and drank an incredible amount of calories, heh.

A1 Bench Press RI60
225x5x3
215x3x3
A2 1Arm DB Row RI60
100x8x3

B1 1Arm OH Press RI60
55x8
50x2x8
B2 Chinup RI60
+25x2x8
BWx8

C1DB Hammer Curl RI60
40sx5
30sx10
C2 YTA RI60
(1 second isometrics)
5sx2x8

I substituted one exercise in there because I didn't feel like competing with a bunch of old people at the gym I found by our place in Bethany beach these past couple of days. I went around 11AM, so it was me and senior citizens and that's it, heh. I figured no one was going to be going for the 100lb dumbbells, so I did 1arm rows instead of doing the standing cable rows I had planned. No biggie.

Also, my arms were so fucking fried by the time I got to the end of this workout. I had to cut my weights WAY down on the hammer curls. Chinups = bicepowned.

I didn't really do cardio on Tuesday, but I did a few hours of swimming in the ocean both days, which can actually get pretty tiring if you're jumping around like drunken jackasses as me and my friends were, heh. I'll do some cardio today, and maybe Saturday if I really feel like it, but only if I happen to wake up early. I'm not forcing it.

One more note: Working out with my own music is fucking great. God, how did I live without it?

Posted by: CowPimp

Oh, one more addendum. My entire legs were SO fucking sore for Tuesday and Wednesday, I mean crippling soreness. Glutes, hammies, and quads were all friend from Monday's workout. I think they were so sore my gait was actually a bit off, heh. It's finally bearable this morning.

Posted by: CowPimp

Elliptical
Lv8@130 x 1min
Lv10@130 x 1min

3 Rounds:
Lv12@130 x 4min
Lv12@160 x 2min

Lv12@130 x 3min
Lv10@130 x 1min
Lv8@130 x 1min

Just a little cardio today. Lasted about 25 minutes. I'm going to try and add a 4th round of those intervals. I might even go in on Saturday morning and do that, but I'm not going to be too pressed about that. Either this Saturday or next Tuesday.

Posted by: CowPimp

A Hang Power Clean RI90
135x5x3

B1 Deadlift RI60
315x10,10,8,8
B2 Side Bridge RI60
BWx4x45sec

C1 Split Squat RI60
155x3x10
C2 Rollout RI60
BWx3x12

Legs were still very mildly sore from Monday going into this workout, but pretty minor. I didn't notice in the least bit when I was warmed up. I haven't done cleans in a long time. Form definitely needs work. I will probably stick with this weight for another week or two to get back in the groove. Those reps were hit or miss. Some of them felt good, but some of them felt off. Initially I was trying to muscle it up with my upper body, but eventually got to where I was using more triple extension and shrug. The bar definitely gets more height when done properly.

I haven't done high rep deadlifts like that in a while. My lower back will be sore tomorrow, and possibly the glutes/hammies too. My whole posterior chain was on fire after set 4. Those side bridges started to get pretty hard in this combination as well. I probably could've pulled 10 on the last set or two, but I wanted to make sure my back was locked into place.

I will probably add a 4th set to those last two exercises in future workouts; but we shall see.

Posted by: Bakerboy

I like how you mixed in your core work with your two major lifts.

Posted by: CowPimp

Quote:

Originally Posted by Bakerboy

I like how you mixed in your core work with your two major lifts.

Core work makes a good superset for lower body exercises. I haven't really done much in the way of core work for a while. I figured it would be a good idea.

A Push Press RI90
135x5x3

B1 DB Incline Press RI60
75sx10
70sx10,8
65sx8
B2 WG Pullup RI60
BWx10,9,7,6

C1 1Arm Bench Press RI60
75x10
70x10
65x10L/8R
60x10
C2 Bent Row RI60
195x10,10,8,8

D1 DB Overhead Extension RI60
70x12,8
D2 Cable External Rotation RI60
30x2x12

Pretty solid workout. I tried this new gym by my house today. Pretty damned nice place, but I will probably just keep working out where I am for free. The main advantage is that they have a basketball court and a pool, which is nice to have access to.

Anyway, man, doing 4 sets of that shit owns me. I was fried toward the end there. My strength just drops off like mad, particularly on the pressing movements. I think my shoulders are already sore, hah.

Posted by: CowPimp

A1 Squat RI60
260x7x3, 2
A2 Reverse Cable Chop RI60
#8.5x8x3

B1 1 Leg RDL RI60
70sx3x8
B2 Plank RI60
+80x3x45sec

Done. Man, that workout is such a bitch. Both of the lower body workouts own me. I was mad I couldn't quite make it to the 3rd rep on the very last round of squats. The last 3 sets or so were pretty damned hard and I had a serious grind on the last repetition of all those sets. The RDLs were also tough. I faltered on 2-3 reps total throughout the duration of the sets. So, I think I'll keep the weight here, possibly adding a rep to each set if I feel up to it next time around. Planks = the pwn. Christ.

Also, my lats are quite sore today, with triceps being a close second. Shoulders and chest are also a bit sore. I like when my lats are sore, because they don't get sore all that much. Soreness just feels good.

Posted by: Stewart20

Quote:

Originally Posted by CowPimp

A1 Squat RI60
260x7x3, 2
A2 Reverse Cable Chop RI60
#8.5x8x3

B1 1 Leg RDL RI60
70sx3x8
B2 Plank RI60
+80x3x45sec

Done. Man, that workout is such a bitch. Both of the lower body workouts own me. I was mad I couldn't quite make it to the 3rd rep on the very last round of squats. The last 3 sets or so were pretty damned hard and I had a serious grind on the last repetition of all those sets. The RDLs were also tough. I faltered on 2-3 reps total throughout the duration of the sets. So, I think I'll keep the weight here, possibly adding a rep to each set if I feel up to it next time around. Planks = the pwn. Christ.

Also, my lats are quite sore today, with triceps being a close second. Shoulders and chest are also a bit sore. I like when my lats are sore, because they don't get sore all that much. Soreness just feels good.

I hear ya on the squats...yesterday I did 10x4 on the squat with 275 and threw up when I was done, but I was amazed with myself for gutting through and finishing, I wanted to die by the 6th set.

How are you liking these high set workouts? I am somewhat following advanced GVT and it calls for 10x5, 10x4 and 10x3 workouts over the course of 2 months, but so far I like it, it is a real bitch, I mean 10 sets is just a complete drag, but I really want to make it to the end. It calls for big jumps in the weights, if it works out. For example, I would theoretically go from 10x5 with 255 in the bench press to 10x3 with 320 over 6 bench press workouts spread out over about 2 months, so I would say that is good progress.

Good luck on your stuff going forward

Posted by: CowPimp

Quote:

Originally Posted by Stewart20

I've used 8x3 before with some pretty good results. I really like the repetition scheme. It's a great way to get in a moderate to high level of volume at an intensity that should be good for stimulating growth and neural adaptations. Man, it's a bitch though.

If you can follow through with the workout your just laid out, then that is some awesome progress!

Posted by: CowPimp

So here's the macro breakdown for the diet I'm eating right now. This is generally below maintenance for me. I'm just letting my metabolism adjust from my big caloric deficit. I was down another 200-300 at the end of my cut. I'll sit here for a couple of weeks and bump it up from there:

3398kcal
Protein: 190g (23%)
Carbs: 397g (42%) - 50g Fiber
Fat: 125g (34%)

As I add calories I will mostly increase my carb intake with a possible bump in protein intake as well. Over the next several months my caloric intake will probably hit mid to high 4Ks. Before I cut, when I was sitting at 196, my intake was around 4300. I hope to go beyond that this time, but that will be gradually over the course of several months.

Posted by: DeadBolt

Lookin solid bro!! You got one hell of a program going much grats to you for your dedication!

Posted by: Gazhole

Dude, the most ive ever eaten is something like 4200 cals, and that was just for a freak day. The most i can keep it at is about 4000, and you're probably eating a lot cleaner than me.

Anyway, program is looking good. What are the goals for this program/phase?

Posted by: CowPimp

DeadBolt
Thank you DB. Always good to see you stop in.

Gazhole
Haha, I'm willing to bet I can eat 4000 calories in one meal without too much trouble. I want to get stronger as always. I'm going to start bumping up calories to put on mass too. I think I need to get myself over 200 pounds before I cut back next time. I just need to be reasonable about it for the summer so I don't start suffering from fat boy syndrome, heh.

Elliptical
Lv8@120 x 1.5min
Lv10@120 x 1.5min

8 Rounds:
Lv12@120 x 1min
Lv12@200 x 30sec

Treadmill
12%@4mph x 12min
12%@3.5mph x 1.5min
12%@3mph x 1.5min

Hit up some HIIT cardio followed by a brief stint of some solid state cardio to wind myself down. I kept the intensity fairly high on the solid state stuff though. My heart rate was sitting around 80-82% of my theoretical maximum, which is not really challenging for me at this point. Felt good, and finished up with some stretching of various tight spots on myself.

Posted by: shiznit2169

You know, when i first saw your journal title a while back, what came to mind was "cowpimp picked up heavy shit??" (meaning i thought u were referring shit to poop such as doing farmers walk with two 100 lb bags of horse shit) but realized what an idiot i was

Anyways, it looks as if your numbers have gone up. Good stuff.

Posted by: P-funk

if you are going off of heart rate......why not go out to the track and get an idea of your max? then you can plan rest intervals on your interval work around your heart rate and watch your improvement.

Posted by: soxmuscle

I don't know how you or others perform more than one leg day per week. Since I've gone to my new gym, I've stretched immediately following the workout, after I drink my protein shake in the steam room 10 minutes later, while I'm sitting in the hot tub for 15 minutes, etc. and nothing seems to get rid of those DOMS two days later.

Good stuff, CP.

Posted by: Gazhole

Quote:

Originally Posted by CowPimp

Gazhole
Haha, I'm willing to bet I can eat 4000 calories in one meal without too much trouble. I want to get stronger as always. I'm going to start bumping up calories to put on mass too. I think I need to get myself over 200 pounds before I cut back next time. I just need to be reasonable about it for the summer so I don't start suffering from fat boy syndrome, heh.

One meal? Jeez! Thats a stomach-wall workout right there.

But yeah, strength is gooood

. I was gonna go on some sort of a bulk, but for some reason i always say that near summer which probably isnt the best time, like you say, haha.

Im not too worried since im not a swimsuit model or anything to begin with, but id rather not have to feel back my gut to put sun lotion on :P.

Posted by: CowPimp

shiznit
Hahaha, that's awesome about the bags of shit. What a workout that would be.

Also, I'm not really much stronger in most things right now. My deadlift is at an all time high, but my squat and bench are nothing special. Although, they are probably about as high as they have ever been for my current bodyweight. I have a feeling that once I get back to the heaviest I've ever been (A bit over 200), then we'll see some nice numbers.

P-funk
I don't go off of heart rate really, but I just check it periodically for the Hell of it. My goal is to do more work in the given time period, but I'm not quite as aggressive with this as I am with lifting more weight. However, I was considering getting a heart rate monitor and trying what you are suggesting. It would be kind of cool to get my max. I know my true max is over 200bpm; I've broken that barrier numerous times, heh.

soxmuscle
Yeah, last week I was still kind of sore come Friday. Usually when I start doing full body workouts after lower frequency programs my legs are sore the entire first week or two until I start to adapt.

Gazhole
I know what you mean, but it's still nice to look your best when you might be shirtless, heh.

Posted by: soxmuscle

Does that make for a piss poor second workout or are you able to hit your legs hard twice in a week? I'm looking into making the jump to Westside, so I'm very curious in how quickly you feel you'll adapt.

Posted by: CowPimp

Quote:

Originally Posted by soxmuscle

Does that make for a piss poor second workout or are you able to hit your legs hard twice in a week? I'm looking into making the jump to Westside, so I'm very curious in how quickly you feel you'll adapt.

It doesn't seem to be negatively affected. I've done full body workouts where I'm hitting my legs 3 times in a week, and doing HIIT work 1-2 days per week at the same time. That was a little much, but I was able to do it for a little bit.

I also did my HIIT cardio at the end of my lower body workouts for a mesocycle when I was using the Westside template. Now THAT sucked balls. God that's hard.

A1 Bench Press RI60
230x3,3,2
225x3,3
220x3
215x3,3
A2 Standing 1Arm Cable Row RI60
#12.5x8x3

B1 1Arm Military Press RI60
55x8,8
50x8
B2 Chinup RI60
+25x8,8,7

C1 Hammer Curl RI60
27sx2x12
C2 YTA RI60
(1sec isometric)
5sx2x8

My workouts have been pretty good lately. In retrospect I probably should have stuck with 225 on the bench and gone for a straight 225x8x3, which I think I could've pulled off. Still, this was better than last time. Overhead pressing also felt very strong for some reason. Overall this felt great. My body is already telling me it wants to add muscle. My appetite has been increasing. I think I'm going to bump up calories a bit more the rest of this week and into next week. Being hungry sucks ass, haha.

Posted by: CowPimp

4 Rounds (19:53):
Bench Jumps x 20
Reverse Lunge to MB Press - 10lbx8
Jump Rope x 100
Turkish Getup - 16kgx3
Squat to Row - Greenx15

Jump Rope x 250

So I did some GPP work today, but a circuit training approach. I was probably resting about 40-50 seconds in between each segment. It was only semi-hard. I checked my heart rate in between circuits and it was hitting about 164-168, which might have been a tiny bit higher during the hardest portions of the circuit. I want to push it up a bit higher than that. I think I'm going to redesign the circuit with some stuff that will shoot it up more. Mountain climbers always own me. I might throw some squat thrusts in there somewhere, and I think I want to take the Turkish getup out.

My goal is to reduce the total time through the workout, therefore increasing density and reducing rest periods. This will be my method of progression here. Next time my total time count will include my little jump roping segment at the end.

Posted by: Bakerboy

Looking good Pimp.

Mountain climbers rule. To save time you could always throw in two handed DB or KB swings. You must be a great rope jumper by now I see that in your journal a lot.

Posted by: Gazhole

Quote:

Originally Posted by CowPimp

I was only semi-hard.

Nice going man! Jump Rope after all that other stuff would have made me give up the will to live, haha.

Posted by: Nate K

I making a post in your new journal so it will have an arrow by it on the journal page.

Posted by: CowPimp

Baker
Yeah, swings are cool, I may very well throw some swings into the mix next go around. I haven't jumped rope in a while though. It actually made my calves a little bit sore. Thanks for stopping in.

Gazhole
Hah, I bet you could handle it. Achieving high levels of conditioning isn't quite as rewarding as lifting heavy weights, but it's gratifying too.

Nate K
Good to have you aboard the train of iron, hehe.

A Hang Power Clean RI90
135x5x3

B1 Deadlift RI60
315x10,10,10,8
B2 Side Bridge RI60
BWx4x50sec

C1 Split Squat RI60
165x3x10
C2 Rollout RI60
BWx3x13

I liked this workout. My cleans still need work, so I will keep hammering my form at this weight for a while until I feel comfortable. Then I'll make a modest 5-10 pound boost. My technique is definitely not like it used to be. I have to retrain myself to get comfortable trusting my lower body to do the lifting.

I was happy with the deadlifts. I reached 10 reps on an extra set beyond last time. I think I'll raise the weight next time and then try to work the reps up again if I don't get 4x10.

On another note, my glutes are firing much better than they used to. I haven't done conventional deads in a while, but the past couple weeks they have been making my glutes sore, and I can definitely feel them going into action during the lift. I don't have to think about it as much as I used to.

Posted by: CowPimp

A Push Press RI90
135x2x3
145x2x3
135x3

B1 DB Incline Press RI60
75sx10
70sx10,9
65sx10
B2 WG Pullups RI60
BWx10,10,8,6

C1 1Arm Bench Press RI60
75x10
65x10,10,9
C2 Bent Row RI60
195x10,10,9,9

D1 DB Overhead Extension RI60
70x12,10
D2 Band External Rotations RI60

I was pretty tired for this, but managed to stay competitive with my previous numbers nonetheless. Nothing special to report on this workout. It kicks my ass pretty good for an upper body only workout.

Posted by: P-funk

good session.

what is the goal of this phase you are in? Looks like some higher rep stuff....backing off a bit? Hypertrophy specific?

Posted by: CowPimp

Addendum to yesterday:
I also played some basketball later on Sunday with my little brother and a few random people at a nearby park. It was fun. I'm obviously white.

Quote:

Originally Posted by P-funk

good session.

what is the goal of this phase you are in? Looks like some higher rep stuff....backing off a bit? Hypertrophy specific?

Kind of a strength mass combo, with a minimal amount of power work thrown in for good measure. I have strength days and power days, kind of like the Westside template, but not quite at that level of intensity. I also included more high volume work. The power days are followed by more hypertrophy oriented stuff. On your blog I posted an example of a strength day, or you can look through here and get an idea as well; today was a strength day.

A1 Squat RI60
265x3,3,3,3,3,3,2,2
A2 Reverse Cable Chop RI60
#9x8x3

B1 1Leg RDL RI60
70sx3x8
B2 Plank RI60
+90x3x45sec

Solid workout. The last half of those sets on squats were just fuck brutal. Set #6 was the worst, which is why I shaved off a repetition for the last couple of sets. I got WAY slow, and was definitely nowhere near capable of doing another repetition.

1 leg RDLs felt better this time. Right side is always easier, but I didn't falter once, so I think I'm safe to jack up the weight a bit. Planks were evil. God those burn and just fatigue the shit out of me.

Oh, and the air conditioning upstairs in the gym was on the fritz. Sweaty is an understatement.

Posted by: fufu

Posted by: Triple Threat

Quote:

Originally Posted by CowPimp

I also played some basketball later on Sunday with my little brother and a few random people at a nearby park. It was fun. I'm obviously white.

3 inch vertical?

Posted by: CowPimp

fufu
Haha, where the Hell did you find that picture?

Triple Threat
Hah, something like that. Actually, I have a decent vertical (Though not great), but I can't put the ball in the fucking basket for the life of me!

Elliptical
Level 8 @ 120 x 1.5min
Level 10 @ 120 x 1.5min

8 Rounds:
Level 12 @120 x 1min
Level 12 @ 200 x 30sec

Walk around the gym several times

That's all. I pussied out on the bit of steady state I often do at the end. This somehow felt harder than last time. I'll stay here one more week and see how it goes before trying to up the intensity. Man that is killer.

Posted by: Gazhole

Im the same with cardio. Steady State kills me in the end, but then again Sprints kill me right away...

Posted by: CowPimp

Quote:

Originally Posted by Gazhole

Im the same with cardio. Steady State kills me in the end, but then again Sprints kill me right away...

Well, that wasn't steady state, I just sometimes follow my interval sessions with a short bout of steady state cardio as well.

Posted by: Gazhole

Quote:

Originally Posted by CowPimp

Well, that wasn't steady state, I just sometimes follow my interval sessions with a short bout of steady state cardio as well.

I know, i meant i pussy out of steady state often too :P haha.

Sprints are quite exciting but difficult, which is probably the only reason i would ever do any sort of cardio. I should do more as it is.

Posted by: CowPimp

A1 Bench Press RI60
230x4x3
220x2x3
215x2x3
A2 1Arm Standing Cable Row RI60
#13x8x3

B1 1Arm Military Press RI60
55x3x8
B2 Chinup RI60
+30x8,8,7

C1 YTA RI60
(1sec isometric)
5sx2x10
C2 Hammer Curl RI60
30sx2x12

Pretty solid workout. Some of those bench sets were really slow and hard. Overall I'm making small improvements. I keep getting hungry throughout the day, despite my calorie increases. I might have to bump them up again.

Posted by: Bakerboy

CP could you explain you current program? Thanks. Nice chins.

Posted by: CowPimp

Quote:

Originally Posted by Bakerboy

CP could you explain you current program? Thanks. Nice chins.

Well, basically I have two days devoted to strength, and two days devoted to power/hypertrophy. One of each is upper body stuff, one of each is lower body stuff. On the strength day I'm hitting 8x3 and 3x8. On the power day I'm doing 5x3 with the power exercise (Submaximal weights, like 70% give or take a bit), and 3-4x10 for the hypertrophy stuff.

5 Rounds
Burpee to Chinup x 6
Mountain Climber x 20
Jump Rope x 100
SB Jackknife to Pushup x 10
Tuck Jump x 8

Total time: 17:37

Finished off with 5 minutes of incline treadmill walking.

Posted by: CowPimp

A Hang Power Clean RI90
135x3x3
145x2x3

B1 Deadlift RI60
325x10,10,8,8
B2 Side Bridge RI60
+10x4x45sec

C1 Split Squat RI60
175x3x8
C2 Rollout RI60
BWx3x14

This was a pretty good one. Cleans were hit/miss. The second and third sets felt pretty good, but the last two I definitely started to muscle up and not use my hips to the fullest again. I have to keep hammering technique on these.

Split squats got hard. I started tipping a little and had to reposition a few times, so I will keep the weight here next go around.

Posted by: CowPimp

A Push Press RI90
135x2x3
145x2x3
135x3

B1 DB Incline Press RI60
75sx10,9
70sx9,8
B2 WG Pullups RI60
BWx10,10,9,7

C1 1 Arm Bench RI60
75x10L/8R
65x2x10
C2 Bent Row
195x3x10

This workout was meh. Numbers were about the same give or take a little bit. I actually ended up cutting this one a little short (Not a whole lot though) because I just felt exhausted physically and mentally. This weekend was a rough one in terms of quality sleep.

Posted by: CowPimp

A1 Squat RI60
265x3,3,3,3,3,2,2,2
A2 Reverse Chop RI60
#9x8x3

B1 1Leg RDL RI60
75sx3x6
B2 Plank RI60
+90x3x50sec

Again, this workout was kinda meh. Sleep was still fucked up last night. It wasn't the worst, but it definitely could have been better. I actually lost a rep on those squats, though the RDLs didn't feel too bad save for my grip.

Also, as a side note on the squats, I was swapping between PL and Olympic style squats, so I have no idea what effect that had on the numbers. I felt like I wanted to try it. I'm not sure which one I like better. They both start sucking ass when you get really tired, haha.

I was definitely pushing failure on a few of those squat sets. If my numbers don't get any better, or get worse, next week will be my last before an unload.

Posted by: DeadBolt

Damn pimp numbers are solid!!!

How many cals you crammin down these days? If your hungry eat bro...if your stomach has gotten to the already feeling hungry stage you need more cals!

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Damn pimp numbers are solid!!!

How many cals you crammin down these days? If your hungry eat bro...if your stomach has gotten to the already feeling hungry stage you need more cals!

Thanks DB. I've been around 3800 lately, but some days downing more than that if I feel hungry. I have been getting my calories back up. I'll be bumping them up again soon, I just like to do things gradually. Seriously, I always get hungry, it's kind of weird. My body likes me to put on weight, heh.

Posted by: CowPimp

5 Rounds
Burpee to Chinup x 6
Mountain Climber x 20
Jump Rope x 100
SB Jackknife to Pushup x 10
Tuck Jump x 8

Total time 16:26

Finished off with 5 minutes of incline treadmill walking.

Last time I did this in 17:37, so I was pushing pretty hard. Next time is going to be a real bitch. I doubt I will shave more than 10-15 seconds off this go around. My rest intervals were already pretty darned short.

Posted by: KelJu

Quote:

Originally Posted by CowPimp

5 Rounds
Burpee to Chinup x 6
Mountain Climber x 20
Jump Rope x 100
SB Jackknife to Pushup x 10
Tuck Jump x 8

Total time 16:26

Finished off with 5 minutes of incline treadmill walking.

Last time I did this in 17:37, so I was pushing pretty hard. Next time is going to be a real bitch. I doubt I will shave more than 10-15 seconds off this go around. My rest intervals were already pretty darned short.

You have the craziest fucking training program, I can't even follow in my head what you are doing half of the time, but I bet it works out well for you.

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Thats a good number...and your doin it right nice and slow! My body loves me to put on weight unfortunatly it doesn't care whether its fat or muscle LOL.

Posted by: DeadBolt

Quote:

Originally Posted by KelJu

You have the craziest fucking training program, I can't even follow in my head what you are doing half of the time, but I bet it works out well for you.

Its circuit training and its the best shit EVER!!! I use to do it and I loved that stuff! I need to get it back in my routine again I kinda miss it LOL.

Posted by: Gazhole

Quote:

Originally Posted by CowPimp

Next program i do im gonna use that sorta mix of strength + metabolic work in each session you and P have been talking a lot about lately. It looks really fun.

Posted by: Witchblade

CP, how long have you been training?

I like your HIIT sessions. I do a similar thing.

Posted by: CowPimp

KelJu
I change stuff around often enough. Stuff has been stalling on me lately though. I have a good feeling about this setup after today though, as I'll comment later.

That circuit training is merely for conditioning though.

DB
Yeah, my body is kind of like that too. I was a chunky kid, a good mix of endo/meso, as I've always been somewhat strong and had some muscle underneath the lard.

Gazhole
Indeed. Give it a go. Really, that's what Westside is. They start with the ME/DE work, then finish with the RE work.

Witchblade
Around 4 years or so? Wow, it's been a while, heh.

A1 Bench Press RI60
230x3,2
215x3,3,3,3,2
205x3
A2 1Arm Cable Row RI60
#13.5x8x3

B1 1Arm Military Press RI60
60x6,6,5
B2 Chinup RI60
+40x3x6

Woohoo. I felt like crap again for this workout, but I'm actually glad. I was also weaker on my bench buy quite a bit. Weaker two workouts in a row. That means some overreaching is setting in. Therefore, I will unload next week. I expect some good supercompensation when I return. I like when my strength gives a little, that means that when I unload I should come back stronger.

Also, I've started reading Supertraining by Mel Siff. I'm just scratching the surface, but man that book is fucking dense! It's gonna be a great read, though I plan on re-reading it, as I'm sure there is a lot that will be over my head. I'm going to implement some of the parameters suggested in the book for improvements in strength, power, and hypertrophy. It recommends a very high volume for hypertrophy. I think I'm going to give that a shot. Few exercises with higher volume avoiding failure initially. We shall see!

Posted by: soxmuscle

God, I can't believe you're benching 230 now. It's not that I desperately want to see a picture of you with your shirt off (I'm lying), but I'd really like to see your progress in picture form (I'm gay) in the not so distant future.

Posted by: CowPimp

Quote:

Originally Posted by soxmuscle

God, I can't believe you're benching 230 now. It's not that I desperately want to see a picture of you with your shirt off (I'm lying), but I'd really like to see your progress in picture form (I'm gay) in the not so distant future.

That's a shitty bench for me. I should be able to hit that like 6 times at least. I also don't look that different. I have a couple more pounds of muscle, but nothing astounding. I need to work on the mass side of things a bit more.

Posted by: Gazhole

Quote:

Originally Posted by CowPimp

Gazhole
Indeed. Give it a go. Really, that's what Westside is. They start with the ME/DE work, then finish with the RE work.

Thats true, i forgot about WS. I really enjoyed that program, but didnt make the link between what was actually going on and what you guys are talking about, haha.

Wheres that Dunce hat...

Posted by: fufu

YouTube - Donovan - Hurdy Gurdy Man

Posted by: CowPimp

Gazhole
Hah, dunce hat. I like that.

fufu
Donovan is awesome. One of my favorite performers of all time. His voice is still amazing.

Elliptical
Level 7 @ 110-120 x 1min
Level 10 @ 110-120 x 1min

8 Rounds:
Level 13 @ 110-120 x 1min
Level 13 @ 170-180 x 30sec

Level 10 @ 110-120 x 1min
Level 7 @ 110-120 x 1min

That's all. I skipped the solid state again because I was running a bit behind. I opted to hit a few stretches, just my tightest spots, as opposed to another 5-10 minutes of solid state. Got my heart rate up pretty good there though.

Posted by: soxmuscle

You must've shot up quite a bit in my one year hiatus, I don't remember you being able to bench such an outstanding number.

Awesome progress.

Posted by: CowPimp

Quote:

Originally Posted by soxmuscle

You must've shot up quite a bit in my one year hiatus, I don't remember you being able to bench such an outstanding number.

Awesome progress.

Heh, not really. My bench has stagnated for a long time really. I need to get back to a powerlifting program so I can actually get stronger again. My deadlifts always seem to go up, and some other stuff has improved too like my chinups and overhead pressing, but I want to focus on the big 3 a little more.

Hang Power Clean RI120
(Jerk on last rep)
95x3
135x3
155x2

Deadlift RI180
(Bunch of warmups)
405x2

Walking Lunge RI90
60sx4x8

Definitely weaker still for this one. Deadlifts should've had another rep. Also, I was going to go for another set but it wasn't happening. Lunges still have my glutes sore. Unloading this upcoming week to let some fatigue dissipate.

Posted by: CowPimp

A1 DB Bench Press RI60
80sx7x8, 7
A2 Seated Row RI60
195x8x8

That's all. I wanted it short and sweet. I actually felt fairly motivated today for having gone out drinking last night and doing this off 3 hours of sleep after training a few clients. I kind of liked this 8x8 thing. I really think I need to start doing fewer exercises and more sets of them. It just seems to make more sense in terms of time and motivation during the workout.

Posted by: P-funk

10x10

Posted by: CowPimp

Quote:

Originally Posted by P-funk

10x10

Those 2 sets and 2 reps per set would make a big difference. I would have to drop the intensity considerably and end up doing about 50% more volume, heh.

Posted by: DOMS

Quote:

Originally Posted by CowPimp

That's all. I wanted it short and sweet. I actually felt fairly motivated today for having gone out drinking last night and doing this off 3 hours of sleep after training a few clients. I kind of liked this 8x8 thing. I really think I need to start doing fewer exercises and more sets of them. It just seems to make more sense in terms of time and motivation during the workout.

You could try what Archangel turned my on to. The actual working sets only lasts (for me) about 8 to 10 minutes. And I do about 8 sets.

Posted by: CowPimp

Quote:

Originally Posted by DOMS

You could try what Archangel turned my on to. The actual working sets only lasts (for me) about 8 to 10 minutes. And I do about 8 sets.

I've done that HIT stuff. I didn't really like it. It made me feel like garbage really fast, even only training 4-5 times every 2 weeks. I'm not saying I won't do it again, but right now I don't feel up to it.

I have lots of practical issues with HIT, though I'm glad I've tried it, and as I said, may give it another go.

A1 Squat RI60
225x3x3
A2 Dips RI60
BWx3x10

B1 Hypers RI60
(2sec iso at top)
BWx3x12
B2 NG Chinups RI60
BWx3x8

Unloading this week. I did an easy sets of squats to start, but trying to keep some semblance of intensity in there. I calculated 80% of my 1RM including my bodyweight and did 3x3 with that. All other stuff was bodyweight. Will do the same thing on Friday with a bench or something in there for a "light" strength movement.

Posted by: CowPimp

Treadmill
3.0MPH@12% x 1.5min
3.5MPH@12% x 1.5min

2 Rounds:
4.0MPH@12% x 4min
5.5MPH@12% x 1min

Elliptical
2 Rounds:
Lv12@110-120 x 4min
Lv12@160-170 x 1min

Lv10@110-120 x 1min
Lv8@110-120 x 1min

That's all. Some aerobic intervals. I probably could've handled a bit more during the higher intensity bursts, but that was fine. Heart rate maxed out around 85% or so, which isn't too crazy. I'm already starting to feel refreshed after a couple days of solid sleep and light workouts. Come Monday I will be ready to lift some really heavy shit, hehe.

Posted by: Bakerboy

Nice work Cow.

Posted by: CowPimp

Quote:

Originally Posted by Bakerboy

Nice work Cow.

Thanks. I appreciate the positive comments.

A Good Morning RI Full Recovery
45x5
95x3
135x3
165x3
195x3
225x3
255x1
285x1
305x1
315xFail, 1

Note: The first failure was a fluke. I got kind of distracted by something in the gym, lost the tightness in my upper back, and the bar rolled forward a little bit and pinned me. Next rep I got myself in better focus and nailed it without an issue. I had another 5-10 pounds in me, but I decided to take it somewhat easy here because I hadn't done a good morning in a little bit.

B RDL RI 90sec
265x3
355x4x5

C1 1-Leg Squat RI 90sec
+25x3x6
C2 Hanging Knee Raise RI 90sec
BWx3x12

Note: Used a slow and controlled motion for the hanging knee raises, though I will make this harder in some form or fashion next week.

Okay, so I didn't skimp last week, but I didn't post my workout largely because they were lame unloading workouts. Today was pretty good though. Doing some Westside action and going to see how it goes. I've always had good success with this template in the past. I should stick to it more often, though it's fun to try new things sometimes.

Posted by: Bakerboy

Kick ass wo Cow!!

Those are some nice numbers.

Posted by: fufu

nice

Posted by: CowPimp

Aw shucks. You guys are so sweet. Free sex for both of you. Everyone else still pays the standard $5 fee.

4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10

Treadmill
4.0mph@12% x 5min

Total Time - 24:01

Okay, again I'm going to try and increase the density and beat this time. Once that starts getting too hard, then I will up the workload a little bit. My plan, this time, is to actually stay with the same workout for more than 2 sessions, haha.

Posted by: Gazhole

$5 well spent methinks!

And the fact that you "take it easy" with 315lb Good Mornings fills my heart with wonder.

Nice one

Posted by: CowPimp

Okay fine, free sex for you too.

A Incline Bench Press RI Full Recovery
45x5
95x3
135x3
155x3
175x1
195x1
215x1
225x1
235xFail
215x1

Note: Failure occured several inches off my chest; triceps/lockout are probably the culprit. I think with a little more speed I could've busted through that plateau. I seriously think I will hit this next week. I wasn't that far off. 225 wasn't exactly easy, but it went up pretty damned quickly.

B NG DB Bench Press RI90
65sx4
90sx4
85sx3x4

C Bent Row RI90
135x5
205x3x8

D Chinups RI90
+50x3x5

E L Lateral Raise + External Rotation RI60
20sx2x10

Not bad overall. I felt pretty good after finishing this. I know that usually heavier stuff goes first, but I prioritized the horizontal pulling because I think it will have better carryover to the bench, at least according to a few Westsiders.

Oh, and I went to a fun BBQ today. Mmmm, meat. Definitely got my fair share of calories in today.

Oh, and my whole damned backside is still sore: glutes, hammes, and traps/rhomboids. Good times.

Posted by: Gazhole

Quote:

Originally Posted by CowPimp

Oh, and I went to a fun BBQ today. Mmmm, meat. Definitely got my fair share of calories in today.

Oh, and my whole damned backside is still sore. Good times.

Great workout though, your Bent Over Rows are awesome!

Posted by: DeadBolt

Great lookin workouts bro!

Man I didn't even get any Fing BBQ this holiday I'm pissed!

Posted by: CowPimp

Gazhole
Thanks. I've always been pretty good at those. I could do a little more if I cheated like most people, but I try to stay pretty rigid, heh.

DB
What is that all about? That's what July 4th is there for! Haha.

4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10

Treadmill
4.0mph@12% x 5min

Total Time - 22:47

Beat my previous time by 1:14. That's a huge difference. I set the bar high. Next Tuesday when I hit this workout I'm going to have to bust my ass big time. My rest was already pretty short, so I will eventually have to make up for it by dragging that fucking sled around faster, haha.

Still sore in the traps/rhomboids, but legs are back to normal. Just in time for DE squat/deadlift day tomorrow, hehe. Sleepy time now!

Posted by: DeadBolt

Killer circuit work bro!

I haven't eaten much of anything been sick all week. Just can't stomach any meat...I managed some boiled chicken today but even that was a mission. I hate being sick!

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Killer circuit work bro!

I haven't eaten much of anything been sick all week. Just can't stomach any meat...I managed some boiled chicken today but even that was a mission. I hate being sick!

Aw man, that sucks. I hope you start feeling better soon. Sickness is a kick in the balls.

A Box Squat RI45+
45x5
95x2
135x10x2

B 1-Leg Hyperextension RI90
(1sec iso @ top)
BWx3x10

C Pullthrough RI60
(1sec iso @ top)
#15x4x12

D1 Prone DB Row RI60
75sx4x10
D2 SB Pikeup RI60
BWx4x12

Nothing too killer today. The dynamic stuff felt quick. I was using 60% of my 1RM including my bodyweight here. As I said earlier, I decided that with squatting I was going to start including ~75% of my bodyweight (I read that figure somewhere) because it seems to make more sense.

I need to jack the weight up on the 1-leg hypers. I felt them, and they were mildly challenging, but I need to make it a bit harder. I'm going to try and rig up something where I can use bands in addition to the cable stack on the pullthroughs, because that was the entire stack.

I threw in a little extra upper back work here because I figure I can never have enough of that. My back seems to respond very well to a high volume and frequency.

Today, Saturday, was my off day. Did plenty of walking at the restaurant though.

Posted by: CowPimp

A Bench Press DE
45x5
95x3
135x8x3

B CG Incline Press RI90
115x5
155x8
140x8
135x8,6,6

C Seated Row - CG Handle RI90
#14x10,10,8,8

D1 Tate Press RI60
30sx12
35sx2x12

D2 Face Pull RI60
(1sec iso)
#8x2x12
#9x12

Decent workout. CG inclines are always so fucking weak. Man, today was really poor. I was going for 5 sets of 8 and completely overestimated the weight. I should've started with 135-140, but that's okay. Nothing to mention really beside that.

Posted by: CowPimp

A Sumo Good Morning ME
45x5
95x3
135x3
165x3
195x3
225x3
255x1
285x1
315x1
325x1
335x1

B RDL RI90
270x3
360x4x5

C1 1-Leg Squat RI90
+35x3x6

C2 Hanging Knee Raise RI90
BWx14
+10x2x10

Excellent workout today. Pretty sure the good morning was a PR (By the way, last week was sumo too if I didn't say that). 315 felt easy compared to last time; pretty noticeable improvement in my comfort level at that weight. RDLs were hard as shit, but I pulled it off. I can go up some more on the 1-leg squats I'm pretty sure. I'll try the 45 plate next time.

Posted by: fufu

Incline bb press is an odd thing. For me, it is something I have to train specifically for to get better at, even if I train flat bench and incline DB bench.

Posted by: fufu

Good shit, strong gm and RDL's.

Posted by: Triple Threat

How does a Sumo Good Morning differ from a "normal" Good Morning?

Posted by: CowPimp

fufu
Yeah, I find the incline press is similar for me. I see some general carryover, but not as much as one might thing. I appreciate the well-wishing too.

Triple Threat
You just take a wider stance. Same deal as deadlifting with a sumo stance.

4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10

Treadmill
4.0mph@12% x 5min

Total Time - 22:31

I shaved off 16 seconds from the previous time I did this workout. They are getting harder to cut back. Probably after 4 weeks or so I will change around the exercises a bit, or possibly just add a 5th round and then start trying to increase density once again.

Posted by: CowPimp

I was wrong. My actual time on that was 21:32. So I really shaved off like 1:15. I had left the time still on my stopwatch and noticed it this morning. It's going to be damned near impossible to get it much lower, because I pretty much took no rest, heh.

Posted by: CowPimp

A Incline Bench ME
45x5
95x3
135x3
155x3
175x1
195x1
215x1
225x1
235xFail,Fail

Note: I was closer on this than last time. Close enough I thought a second attempt might do it. It was just the lockout basically. Once my elbows hit 90 degrees there was a rapid slowdown.

B NG DB Bench RI90
60sx3
90sx2x4
85sx2x4

C Bent Row RI90
135x5
210x3x8

D Chinup RI90
BWx4
+60x5,4,3

Note: I used a belt this time for the first time in a long time. I almost like my DB between the feet method better because the setup is easier. I probably should've jumped only 5 pounds, but I went 10, heh.

E L Lateral + External Rotation RI60
20sx2x11

Not a bad workout. I was mad about the incline press misses, but beside that it was pretty solid. 225 went up so quick that I was surprised I couldn't eek out 235. I'll switch this exercise next week, but I'll come back to it soon because I guarantee that will be broken within the next month or so.

Posted by: Gazhole

Great Chins! 60lbs is a lot of added weight!

Does NG mean negatives? If so you're crazy, 90second negatives?! Either im reading that wrong, or you're more godly than we first thought!

Posted by: CowPimp

Quote:

Originally Posted by Gazhole

Great Chins! 60lbs is a lot of added weight!

Does NG mean negatives? If so you're crazy, 90second negatives?! Either im reading that wrong, or you're more godly than we first thought!

Neutral grip. So it's kind of like a close grip DB press with a hammer grip. Quite a bit harder than regular DB presses.

Posted by: Gazhole

Quote:

Originally Posted by CowPimp

Neutral grip. So it's kind of like a close grip DB press with a hammer grip. Quite a bit harder than regular DB presses.

Thank god!

Ill have to try those. I was trying out some new grips on a few exercises the other day actually, just playing around. Its surprising how much of a difference it can make.

Posted by: katt

Damn! Good Chins!

Posted by: Nate K

I like the D.B. between the feet if the bar is at the right height but the doesn't normally happen.

Posted by: CowPimp

Gaz
It absolutely makes a big difference. You have to shave a minimum of 10% off the weight you're using, sometimes more depending on where you strengths and weaknesses lie.

Katt
Thanks. I was actually a tad bit dissapointed, but it could be worse.

Nate
Well, I usually just use a bench or box to boost me up.

A Box Squat DE
45x5
95x2
135x2
155x8x2

B 1-Leg Hyper
(1sec iso at top)
+45x3x8

C Pullthrough
(1sec iso at top)
#15.5x4x12

D Prone DB Row
80sx4x8

Rest intervals were a bit different here. I worked out with another trainer at the gym. I went quite a bit heavier on the 1-leg hypers and felt pretty good with that weight too. I'll try and pump the reps up a couple this coming Friday.

I skipped the ab work. I dunno, I just think it's stupid and doesn't help very much.

Posted by: CowPimp

A Bench Press DE
45x5
95x3
145x8x3

B CG Incline Press RI90
115x5
145x4x8
135x7

C CG Seated Row RI90
#15x8,8,8,6

D1 Face Pull RI60
(1sec iso)
#9x3x12
D2 Tate Press RI60
37sx3x12

Nothing special to report here. Started this workout kind of tired but got into it a bit more. I actually felt pretty strong come time for the seated row. I think they are 15 pound plates on that stack, so I was doing around 225.

Posted by: Witchblade

Wow, 225lbs x 8,8,8,6 on cable rows!

Posted by: CowPimp

Quote:

Originally Posted by Witchblade

Wow, 225lbs x 8,8,8,6 on cable rows!

Thanks. I would love to be rowing the stack one day, heh.

A Squat w/ Chains ME
45x5
95x3
135x3
185x3
215x1
245x1
275x1
285x1
295x1

Note: That last one was REALLY slow. Wow, I knew I had it, but that sticking point was a serious sticking point. Also, I used one pair of chains on each said. It probably added about 20 pounds at the bottom and like 50 pounds at the top or something like that, maybe more if anything. I'm not entirely sure.

B RDL RI90
285x3
375x4x4

C 1-Leg Squat RI90
+45x2x6
+25x6

I was happy with this. Everything got pretty damned hard, including the accessory work. I was definitely pleased though. That was the most I had ever used for RDLs. My grip felt surprisingly strong; I thought it might give me more trouble.

Posted by: fufu

yay for PR's

I bet you could be pulling 500 by the end of this year if you wanted to.

Posted by: CowPimp

Quote:

Originally Posted by fufu

yay for PR's

I bet you could be pulling 500 by the end of this year if you wanted to.

I will try. We shall see. I kind of want to work my squat/bench more because both are just pathetic.

Posted by: fufu

Yeah

I find I don't need to train actually full deadlifts alot of the time to get better at them. Heavy squats + RDL's seemed to work pretty well for me. Maybe you are similar, who knows.

Posted by: soxmuscle

How heavy are your chains? The chains I use are anywhere between 25 and 50 pounds. Do you take that weight into consideration or..

Posted by: CowPimp

fufu
That's probably what I should be doing. Deadlifts are my strong point, so it doesn't make a lot of sense to focus on them. I should do what I suck at more often.

soxmuscle
I'm not exactly sure. I think each pair of chains is about 25 pounds, plus whatever the tiny holder chains are (Another 5 pounds or so per side?). Also, the weights I listed do not include the chains.

5 Rounds RI60
16kg kettlebells x 6 reps:
Deadlift
RDL
Bent Row
Swing
Snatch
Front Squat
Push Press

Treadmill
4.0mph@12% x 5mins

Did some complexes yesterday. I want to keep these around and really work them up. Man, they suck. This wasn't even too terrible this go around, but it gave me a taste for what's coming up when I start shaving down the rest interval and jacking up volume. Also, this is with two 16kg kettlebells.

My glutes and quads are still quite sore today (Wednesday), along with mild soreness in my scapular retractors.

Posted by: fufu

that looks like a jolly fun complex.

I wish I had KB's just for style's sake. They're so cute!

Posted by: CowPimp

Quote:

Originally Posted by fufu

that looks like a jolly fun complex.

I wish I had KB's just for style's sake. They're so cute!

Heh, kettlebells are cool. They work well in this situation.

A Rack Lockouts ME
45x5
95x3
135x3
185x3
205x1
225x1
245x1
265x1
275x1
285x1
295x1
275x1

Note: 295 moved slow, horribly slow. This was probably like 5 inches off my chest.

B NG DB Bench Press RI90
60sx3
90sx3x4
85sx3

C Bent Row RI90
145x5
215x3x8

D Chinup RI90
+60x5,5,4

E L Lateral Raise + External Rotation RI60
20sx2x12

I have no complaints here. Accessory work was solid, and my maximal effort lift was new to me. I've never pressed from that height, but I did better than I thought. I'll see if I can crack into 300 territory with it and hopefully my bench will benefit.

Posted by: Gazhole

Awesome weights you're moving there, CP!

Nice complex too. Next program im starting on the ol' circuit training again, looking forward to wanting puke!

Posted by: fufu

very nice lockouts kimosabe.

Posted by: katt

What are kettlebells???

Posted by: soxmuscle

Quote:

Originally Posted by katt

What are kettlebells???

Posted by: soxmuscle

Those Rack Lockouts look incredible. I figured your arms were tired so I'd save you the time of answering Katt's question.

Posted by: CowPimp

A Box Squat DE
45x5
95x2
135x2
175x8x2

B 1-Leg Hyper RI90
(1sec iso at top)
+45x3x10

C Pullthrough RI60
(3-2-X-1 tempo)
#15.5x4x10

D Prone DB Row RI90
50sx5
80sx4x9

E Chinups
100 Total

I felt pretty good for this workout, so I decided I would do 100 chinups at the end. Took me 10-15 minutes. Overall I was pleased with this workout.

Posted by: CowPimp

Thanks for all the positive feedback peoples!

Posted by: CowPimp

A Bench Press DE
45x5
95x3
135x3
155x8x3

B CG Incline Press RI90
115x5
145x4x8,7

C Seated Row RI90
#15x3x8,7

D1 Face Pull RI60
(1sec iso)
#9.5x3x10
D2 Tate Press RI60
40sx2x12,10

Same Complex as Tuesday

All these weights are off the top of my head, but I think they are accurate. I did my complex here because I was unable to do it Thursday like I wanted. I was working on my car all my free time Thursday and Friday. I installed a few aftermarket parts, but I think I created a boost leak somewhere, so now I'm going to have someone help me figure it out.

Posted by: CowPimp

A Squat w/ Chains ME
45x5
95x3
135x3
185x3
215x1
245x1
275x1
295x1
275x1,1

Note: Although 295 went up a little bit faster than last time, it was still really slow. I didn't feel comfortable doing more weight.

B RDL RI90-120+
295x3
385x3x5
405x3

C 1-Leg Squat RI90
BWx3
+45x3x6

Note: I did this exercise separately from everything. I did it late at night to make sure I had time in the day to finish planning programs and shower and all before my first evening client.

Pretty cool workout. That trainer I worked out with last time randomly hopped in here. He's a monster. He can squat in the 400s for reps, and has maxed out in the mid-low 500s totally raw. Deadlift is around the same. I was happy though. I outdid him on the RDL because his grip couldn't keep up. Woohoo!

Posted by: fufu

nice RDL's!

Posted by: P-funk

strong strong. what is your deadlift from the floor now?

Posted by: CowPimp

Thanks gentlemen. The most I have pulled to date is 455 with an Olympic bar. 500 isn't too horribly far away. I need to get back on the eating train, but food is so expensive. I'm already downing 4K a day and gaining nothing. Strength gains without the mass gains take so long!

Posted by: soxmuscle

Those strapless RDL's impress me. Incredible.

Posted by: Blooming Lotus

Quote:

Originally Posted by Gazhole

Awesome weights you're moving there, CP!

Nice complex too. Next program im starting ........... looking forward to wanting puke!

I'll second both of those.
Just wondering on your lateral raise external rotation if you'd mind explaining what RI60 means for a start and second if you'd mind posting a picture . What are you using for your resistence ???
Also a picture of the chains if you have one would be nice also. Sorry for the dicky question.. love those cable pull weights myself.. reminds me of good times

.

Blooming tianshi lotus.

Posted by: CowPimp

soxmuscle
Thanks. I refuse to let myself use straps, hehe.

Blooming Lotus
RI60 is my rest interval: 60 seconds. I do need to get pictures up here again. I've had them in the past, but take them down and redo them periodically. It has just kind of slipped my mind. There are a couple on myspace in the link in my signature, but not of my physique.

Posted by: Blooming Lotus

Lol @ Del and manga (

) but I couldn't find the ones you meant. I guess i'll just wait. i might get banned here before that but pls do if you get the chance because I 'll find a way to come back and check them out anyway. Thanks CP. 'preciate it

.

Blooming tianshi lotus.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Thanks gentlemen. The most I have pulled to date is 455 with an Olympic bar. 500 isn't too horribly far away. I need to get back on the eating train, but food is so expensive. I'm already downing 4K a day and gaining nothing. Strength gains without the mass gains take so long!

Tell me about it....I just have no stomach to eat like I did when i was younger. It is killing me too.

Posted by: Blooming Lotus

heh.. career replanning on that realisation is too too much fun.. I'm sure i thought that it was worth it when i started though :/..

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Tell me about it....I just have no stomach to eat like I did when i was younger. It is killing me too.

Oh, I have no problem eating, quite the contrary! Hehe.

Posted by: CowPimp

A Rack Lockouts ME
45x5
95x3
135x3
185x3
205x3
225x1
245x1
265x1
285x1
305x1
315xFail
285x1

Note: 305 went up faster than 295 went up the previous week. I was pretty happy with that. I tried 315, but that was pinned down.

B NG DB Bench Press RI90
65x3
90sx4x4

C Bent Row RI90
155x5
225x3x6

D Chinup RI90
+60x5
+70x3
+45x6

E L Lateral Raise + External Rotation RI60
22sx2x8

This was a really enjoyable workout. I kept up a good pace too. I didn't wait much switching between movements. Felt good to hit two plates on the bent row. Pretty solid except maybe my last rep of all the sets, and I still probably used less swing than a lot of people do on that movement.

I also went to orientation at the University of MD yesterday (Wed). Signed up for my classes for this coming semester, and learned that a lot of my classes were good choices in my latter semesters as I have most of the core requirement for the major down such that I have a pretty wide variety of classes to choose from because I have filled most prerequisites. The only real big prereq class I need is exercise physiology, which should be a good class. I'm taking pschology of sport, sport and American society, and literature of the Western world ancient/medieval times.

Posted by: CowPimp

5 Rounds RI60
Dual 16kg kettlebells x 7:
Deadlift
RDL
Bent Row
Swing
Snatch
Front Squat
Push Press

Treadmill
4.0mph@12% x 5mins

Fucking owned. I know I'm capable of pushing it a bit more, but man, that rep made quite the difference. I'll try to keep things here next time I do this workout and then try and cut the rest interval back a little bit the following session. Heart rate was getting into the 90-95% of max range.

Posted by: Blooming Lotus

i've been hearing alot about KB's for yrs now.. what do you think the main difference is that you feel between using those and say DB'S? ..still waiting on those chains pics too

Interesting treadmill wo you have going there . i do something fairly similar myself to work that HR %, but x 6-8 mins for an hour no rest but tempo and muscle group change .. so almost equates to a rest anyway .. and it's aerobics not treadmill.
nice.
Blooming tianshi lotus.

Posted by: CowPimp

Quote:

Originally Posted by Blooming Lotus

i've been hearing alot about KB's for yrs now.. what do you think the main difference is that you feel between using those and say DB'S? ..still waiting on those chains pics too

Kettlebells are just cool for certain exercises like swings. They also work very well for front squats and goblet squat relative to dumbbells, but they are nothing revolutionary in my opinion.

A Box Squat + Chains DE
45x5
95x2
135x8x2

B 1-Leg Hyper RI90
(1sec iso at top)
+24kgx3x10

C Pullthrough + Red Band RI90
(1sec iso at top)
#15.5x4x10

D Prone DB Row RI90
60sx5
90sx4x8

This workout felt strong overall. However, I think I won't be doing those hypers anymore. I feel like they hyperextend my knees and they just don't feel right at this resistance level. I figured out a way to rig up a band to the cable stack so I can overload my pullthroughs more, heh.

Posted by: CowPimp

A Bench Press + Chains DE
45x5
95x3
135x8x3

B CG Incline Press RI90
155x7,7,7,7,6

C CG Seated Row RI90
#15.5x4x7

D1 Tate Press RI60
40sx3x12
D2 Face Pull RI60
(1sec iso at back)
#10x3x10

5 Rounds RI60
Dual 16kg kettlebells x 7:
Deadlift
RDL
Bent Row
Swing
Snatch
Front Squat
Push Press

This was fun. I fed off the energy of some other trainers working out. On Sundays I can take over the stereo sometimes too when there aren't clients in the gym. I played some System of a Down and Ministry instead of the pussy shit they normally play. Complexes at the end of that workout owned my heart and my grip. I'm glad I got them done though!

Posted by: Blooming Lotus

Ohh. ChAins APT Pro Gear - Weight Lifting Chain Powerlifting Strength Chains Resistance

.
i see l-).

Posted by: fufu

very nice

Posted by: CowPimp

Blooming Lotus
Yeah, pretty much like that.

fufu
Thanks fufsky.

A Front Squat ME
45x5
95x3
135x3
185x3
205x1
225x1
245x1
265x1
275x1
255x1

Note: 265 was pretty damned slow, but 275 was a fucking grind. I hardly felt comfortable doing 275 and I had to play some mental tricks to even do it.

B Good Morning RI90
185x3
275x3x4

C 1-Leg RDL RI90
50sx3
80sx3x6

D Plank RI90
BW+XVest+90x2x30sec

Note: Yes, I had a 40lb vest on with 2 plates sitting on my back as well.

Pretty good workout. I felt energized for this. I was particularly happy with my 1-leg RDLs. These felt really strong, and I had excellent balance throughout. Front squats were decent, but I felt like I should've had another 10 pounds in me or so, but of I course I haven't done them in months once again.

Posted by: fufu

Nice planks!

Posted by: Witchblade

Got a pic of those planks?

Posted by: Blooming Lotus

Quote:

Originally Posted by CowPimp

Kettlebells are just cool for certain exercises like swings. They also work very well for front squats and goblet squat relative to dumbbells, but they are nothing revolutionary in my opinion.

.

makes sense... swords and heavy mops and so on only so far

Posted by: CowPimp

fufu
Heh, thanks.

Witchblade
I could get one I suppose. I never remember to bring a camera or anything, though I think I will one of these days.

Blooming Lotus
Exactly, I think...

5 Rounds RI50
Two 16kg kettlebells x 7:
Deadlift
RDL
Bent Row
Swing
Snatch
Front Squat
Push Press

Treadmill
4.0mph@12% x 5mins

Jesus Christ these suck a lot of balls. I cut the rest interval back 10 seconds this go around. I was once again getting my heart rate up in the 90%+ range. I'll see if I can get down to like 30-40 seconds with maybe a 6th round added in there eventually. That is going to be a serious mental challenge involving pushing past ungodly discomfort.

Posted by: Blooming Lotus

Quote:

Originally Posted by CowPimp

fufu

Treadmill
4.0mph@12% x 5mins

That is going to be a serious mental challenge involving pushing past ungodly discomfort.

Funny as hell :-). besides potassium and quick sip glycos, imo the trick is relaxing into the hell

..
sounds fun.

Posted by: CowPimp

I haven't been slacking on working out, only posting again. It's been a weird week. I had two friends come back from Vegas, one visiting and one moving back permanently; this made for several airport runs during my free time and also entertaining my guests, hehe.

I also went to Virgin fest, which was an all day concert on both Saturday and Sunday. Fun as well, but I got a quad contusion in one of the mosh pits. I was able to do some hip-dominant stuff today sans maximal effort work, but I took off Monday and ended up doing an upper body workout Tuesday. I will figure out some type of conditioning work to do tomorrow depending on how my leg feels. Complexes will probably be out for another day or two. It was worth it though; I raped those mosh pits!

Anyway, I'll get back to posting in here tomorrow. Cheers!

Posted by: CowPimp

Just did some cardio today. About 3 minutes warmup and cooldown + 20 minutes of mixed elliptical/treadmill. Heart rate was 160-170 during most of that.

Leg felt pretty much okay for this, but well see what happens with what I had planned for tomorrow.

Posted by: CowPimp

Okay, well my leg seemed to hold up pretty well today. In fact it feels better when I'm moving, it doesn't like when I sit on my ass on my computer.

A Box Squat + Chains DE
45x2
95x2
135x2
175x8x2

B Reverse Lunge RI90
95x4
155x3x8

C [b]Ghetto GHR + Band Assist[b] RI60
Greenx10
Redx2x10

D 1Arm DB Row RI90
65x5
95x3x9

Boom shakalaka. Pretty solid, and again, the leg held up good. Lunges felt quite strong actually. I will certainly be taking that weight up.

Posted by: CowPimp

A Bench Press + Chains DE
45x3
95x3
135x3
155x8x3

B1 WG Pullup RI90
BWx4x7
B2 DB Incline Press RI90
50sx4
75sx4x8

C1 WG Pullup RI60
BWx7,7,6
C2 YTA RI90
(5sec iso)
5sx6,5

Nothing amazing, but pretty decent numbers. I tried to keep really tight on those pullups and really keep my scapula retracted and depressed. I could've easily loosened up and done more. 5 second isometrics on YTAs burn like holy Hell.

Posted by: CowPimp

A Rack DL ME
135x5
185x3
225x3
275x3
315x3
365x1
405x1
435x1
455xFail
405x1

Note: Wow, I felt like shit. Complete garbage. 455 should've gone up no problem.

B 1Leg RDL RI90
50sx3
85sx3x6

That's all I did. I was lacking sleep because I went to a metal show the night before. Got like 3 hours of sleep. I just didn't have enough in me to unleash 100% intensity today, but the 1leg RDL was fine; I think having done the heavy shit first helped me nervous system wake up. I'm going to see what my numbers are like next week. If they don't get better (I've pulled 455 off the floor before sumo style, and 455 conventional off the rack with some reserve), then I will probably unload. I've been hard on my body sleep wise lately; I probably need it.

Posted by: CowPimp

4 Rounds RI45
Sled Push - 90xRound
BS Pushup x 10
BS Row x 8
Jump Rope x 100

4 Rounds RI10
Kettlebell Swings - 28kgx20sec

Elliptical
Level 13 - 120RPMx3mins
Level 10 - 120RPMx1min
Level 7 - 120RPMx1min

Pretty good workout. Sled pushing sucks ass so hard. It's much harder than pulling.

Posted by: CowPimp

A Bench Press ME
45x5
95x3
135x3
155x3
175x3
195x1
215x1
235x1
255x1
265x1
275x1

Note: 275 wasn't fast, but it was pretty steady and not what I would consider a serious grind. I was pretty happy about that. My bench pressing had been sucking for a while for reasons I couldn't comprehend, but I've got it back to where it was. Now time to surpass that. Actually, the last time I hit 275 many months ago it was a fuck of a lot harder than that, so that's promising.

B DB Bench RI90
65sx3
95sx6,6,4

C Bent Row (Supinated) RI90
165x3
240x3x5

Note: I'm going to cut this weight back, jack up the reps, and focus a bit more on engaging my lower trapezius and keeping my scapula depressed as I do this. My form is tighter than most people I've seen do bent rows, but I want to take it a step further.

D1 Military Press RI60
140x5,3
D2 NG Face Pull RI90
#11x2x10

Pretty good workout. I was pooped come time for the military pressing. I blew my load on the first two pressing movements, but it was still decent. Besides that, I felt pretty strong. I think Monday's pussy weights were just a fluke related to garbage sleep/fatigue.

Posted by: Witchblade

It's probably me, but how much weight is #x?

I like your workouts, especially the cardio.

Posted by: CowPimp

Quote:

Originally Posted by Witchblade

It's probably me, but how much weight is #x?

I like your workouts, especially the cardio.

I honestly have no idea with this particular stack. The seated row and pulldown I think the plates are 15 pounds, but the rest I'm not too sure.

Elliptical
Lv7@110 x 1min
Lv10@110 x 1min
Lv13@110 x 1min

10 Rounds:
Lv13@200+ x 20sec
Lv13@110 x 40sec

Lv13@110 x 1min
Lv10@110 x 1min
Lv7@110 x 1min

Posted by: CowPimp

A Box Squat + Chains DE
45x2
95x2
135x8x2

B Reverse Lunge RI90
115x4
165x3x8

Note: That's per leg. I always list unilateral stuff as per leg.

C GHR + Band Assist RI60
Redx3x10

D 1Arm DB Row RI90
65x5
95x3x10

No complaints here. Pretty solid workout that I did at a very nice pace. I checked my heart rate between sets of lunges and it was cracking 80% of my max, heh. Interval training!

Posted by: Witchblade

Quote:

Originally Posted by CowPimp

I honestly have no idea with this particular stack. The seated row and pulldown I think the plates are 15 pounds, but the rest I'm not too sure.

Doesn't every plate list the cumulative number of pounds of that part of the stack?

Posted by: katt

Can you tell me how the box squats + chains work??? I saw some chains at our gym the other day hanging over the smith machine and I was like..

?????

How are the chains incorporated in?

Posted by: CowPimp

Witchblade
No, they are all stamped with arbitrary numbers: 1-15. It simply tells you how many plates you are using, but not the weight of each plate. It doesn't really matter, but it helps you get a baseline the first few times you use it.

Katt
It's accommodating resistance, meaning that it adapts to the force curve of a given lift. Normally, maximal torque must be generated at certain joint angles. For example, in a standing bicep curl, maximal torque (And therefore muscle tension) must be generated when your elbow is at 90 degrees. After that the lift gets "easier" because there is less resistance since the lever arm starts to decrease. You can alter that with chains or bands, to some degree, since even though the lever arm is decreasing, the amount of weight at the end of that lever is increasing. So, you must continue to generate a large amount of tension throughout the remaining range of motion.

A Bench + Chains DE
45x3
95x3
135x8x3

B1 WG Pullup RI90
BWx8,8,7,7
B2 DB Incline Press RI90
50sx4
80sx4x7

C1 WG Pullup RI60
BWx3x7
C2 YTA RI90
(5sec iso)
5sx2x6

Posted by: CowPimp

A Rack Deadlift ME
135x5
185x3
225x3
275x3
315x3
365x1
405x1
435x1
455x1
470xFail

Note: Felt better than last time, but 470 was fucking pinned down. I basically did a nice isometric, but it's still good to see that last week was a fluke. I think I'm better at sumo, because I've pulled 455 from the floor sumo. Also, this was the lowest pin setting, so only a couple inches off the ground.

B Good Morning RI90
185x3
285x2x4
275x3

Note: ROM on some reps was probably not great, but not too bad either.

C 1-Leg RDL RI90
50sx3
90sx3x5

Note: Lost balance on a rep or two, but overall pretty solid. My grip did surprisingly well right up to the very end when it started to loosen some.

D Plank RI90
XVest+90x2x40sec

M00T!

Posted by: Blooming Lotus

Quote:

Originally Posted by CowPimp

Witchblade
No, they are all stamped with arbitrary numbers: 1-15. It simply tells you how many plates you are using, but not the weight of each plate. It doesn't really matter, but it helps you get a baseline the first few times you use it.

Katt
It's accommodating resistance, meaning that it adapts to the force curve of a given lift. Normally, maximal torque must be generated at certain joint angles. For example, in a standing bicep curl, maximal torque (And therefore muscle tension) must be generated when your elbow is at 90 degrees. After that the lift gets "easier" because there is less resistance since the lever arm starts to decrease. You can alter that with chains or bands, to some degree, since even though the lever arm is decreasing, the amount of weight at the end of that lever is increasing. So, you must continue to generate a large amount of tension throughout the remaining range of motion.

A Bench + Chains DE
45x3
95x3
135x8x3

B1 WG Pullup RI90
BWx8,8,7,7
B2 DB Incline Press RI90
50sx4
80sx4x7

C1 WG Pullup RI60
BWx3x7
C2 YTA RI90
(5sec iso)
5sx2x6

ooh. nice C1 with that weight considering what i know of your volume other times . Very cool. Awesome effort on the 1LegRDL's. Also very cool.

Posted by: CowPimp

Blooming Lotus
Thanks!

4 Rounds RI35
Sled Push - 90xRound
BS Pushup x 10
BS Row x 8
Jump Rope x 100

4 Rounds - Tabata
KB Swing - 28kg

Elliptical
Lv13 - 120RPMx3min
Lv10 - 120RPMx1min
Lv7 - 120RPMx1min

Good workout overall. Had to compete with some others in the gym, but managed to get it done okay. I cut my rest interval down to 35 seconds this go around. Next week I think I'll try and take up the volume a tad.

Posted by: fufu

cool

have you recorded your resting heart beat recently?

Posted by: CowPimp

Quote:

Originally Posted by fufu

cool

have you recorded your resting heart beat recently?

Nah, but it's probably not like it was. For a while I working out like 8-9 times per week if you counted some of the classes I was taking and the physical activity done in those classes, heh.

A Bench ME
Lots of warmups...
255x1
275xFail
260x1

B DB Bench RI90
65sx3
100sx5,5,4

C Bent Row (Supinated) RI90
165x3
215x3x7

D NG Face Pull RI60
#12x2x10

That's all. I'm going to unload next week. My strength is getting too inconsistent and funny. I think I just need to give my nervous system a rest. I have a program in the works in my head right now too, and I think I'll go back to doing 3 resistance training workout a week, full body, with undulating periodization. Also, it will be nice to adjust to my first week of crazy busyness next week when classes start by easing the stress on my body with my workouts for a week.

Posted by: Squaggleboggin

Very nice progress, CP. I see you've been doing well since I've posted here actively. I've seen a lot of things that would be truly surprising if they were in anyone else's journal. Keep it up, my friend.

Posted by: CowPimp

I haven't been slacking on my workouts (Only on journal updates), though I am going to unload this week. I took off Monday completely, did some steady state cardio today, and I plan to lift on Wed and Fri, but keep it light and low volume. I will probably just do whatever I want and keep it fun. Thursday and Sunday I will do something for conditioning, but nothing really high intensity.

Day A:
A1 - Back Squat
A2 - Chinup

B1 - Military Press
B2 - Prone DB Row

C1 - DB Incline Press
C2 - EZ Curl

D - YTWL

Day B:
A1 - Deadlift
A2 - Bench Press

B1 - Bulgarian Squat
B2 - DB Pullover

C1 - Seated Row
C2 - Rope Pushdown

D - Renegade Row + Pushup

Monday - Heavy:
A1/A2 - 3x3, 3min RI
B1/B2, C1/C2 - 3x5-7, 1.5min RI

Wednesday - Medium:
A1/A2 - 5x5, 1.5min RI
B1/B2, C1/C2 - 3x8-10, 1.5min RI

Friday - Light:
A1/A2 - 3x5, 1min RI (Drop weight by 10% from 5x5 weight)
B1/B2, C1/C2 - 3x8-10, 1min RI (Tempo: 3sec eccentric, 2sec isometric, X concentric)

That's my new program. I will alternate between day A and B. I will also be doing some power stuff on another day mixed in with conditioning work. I will probably make Tuesday steady state cardio, Thursday the day with power and high intensity anaerobic work, and Sunday I will also do some anaerobic conditioning at a lower intensity. For power work I will probably do some sub-maximal plyometrics just to try and maintain my RFD. On Sunday I will probably use the sled a lot to avoid any significant muscle soreness the following day (Since there is no eccentric).

Posted by: CowPimp

Quote:

Originally Posted by Squaggleboggin

Very nice progress, CP. I see you've been doing well since I've posted here actively. I've seen a lot of things that would be truly surprising if they were in anyone else's journal. Keep it up, my friend.

Thanks Squaggle. Funny you decided to post right as I was writing up that long winded explanation of my upcoming program.

Posted by: Squaggleboggin

Quote:

Originally Posted by CowPimp

Thanks Squaggle. Funny you decided to post right as I was writing up that long winded explanation of my upcoming program.

Oh, the irony. That is strange, though. I think I'm just gonna jump head first back into my old program, but cut the weights back to about 2/3 of what they were before. Just to kick my own ass. I hope I can actually start inserting line breaks in my own journal page