Belligerent Bovine Badass

**CowPimp** · 09-22-2009, 01:30 PM

God it's been this long since I updated already? Ugh, so easy to fall behind. Some of the lifts I did over the past week include BB military press for 145x8, deadlift for 290x18, and I did some rollouts with a weighted vest. I have to step on a scale with it to see how much, but I THINK it's 40 pounds. Ugh those were hard.

This is my deload week, so I will do 3 full body workouts (Wed, Fri, Sun). I was going to do Mon,Wed,Fri but I wasn't feeling the greatest yesterday so I decided to shift it around a bit. Not fully sure what I'm doing yet, but probably going to keep mostly the same exercises except unload my spine at least one of the sessions, and obviously drop back the volume/intensity overall.

DeadBolt · 09-22-2009, 05:12 PM

slacker!

**CowPimp** · 09-23-2009, 06:32 PM

Haha, it's true. Well anyway I did a full body workout today. I'm actually going to do an upper body workout Friday and lower on Sunday so that Monday my upper body is better recovered. Nothing special, a bunch of the same exercises but a combination of reduced loading (Bench press topped at 190x5, for example) and reduced volume (Seated row down to 4x8 at the same weight I used for 5x10 last time, for example).

**CowPimp** · 09-28-2009, 01:59 PM

Okay, coming off my deload week and going back to doing some real work. I felt pretty energized during this workout for the most part. I feel like I'm practically back to where I was on the upper body stuff.

A - Bench Press
95x5
135x5
170x5
195x5
225x10

B1 - Bent Row
195x2x10
185x3x10

B2 - DB Bench Press
90sx10
85sx9
80sx9
75sx9

C1 - NG Face PUll
#12x2x12
#11x12

C2 - EZ Curl
80x10,6

Decided to add in a couple sets of curls this day. Will do a couple sets of some tricep exercise on the military press day. If I'm not mistaken my estimated 1RM on bench press is now 300, so I'm pretty much back to normal on that lift it appears.

**CowPimp** · 09-30-2009, 11:17 AM

Yesterday I skipped class because I'm a slacker. So instead of the swimming I did the following:

8 Rounds:
Prowler + 90
Tire Flips x 12
Sledgehammer x 15/side

This is about as close as I've come to a full speed sprint since my surgery and it felt pretty good. Still have to give max speed a go soon. I wasn't going to post this but I thought it more interesting than my normal conditioning stuff.

Triple Threat · 09-30-2009, 11:21 AM

You and Malley should have a friendly competition.

DeadBolt · 10-01-2009, 03:41 PM

workout looked solid man...glad to hear the upper body is gettin back to normal! I will def need a deload at the end of this bulk LOL...i'll have to come to you then to help me out. Hell I'm gonna need a 3 week vacation lol.

**CowPimp** · 10-01-2009, 05:29 PM

Oh yeah, a competition at what?

Thanks DB. I'd be happy to help if you need.

A - Deadlift
135x5
215x5
250x5
285x20

B1 - Back Extension
+45x5x10

B2 - Hanging Knee Raise
BWx2x14, 2x13

C - Turkish Getup
30x2x8

Wow, I forgot how hard Turkish getups are. I suck ass at them. This movement is staying in my program for a while. Great for core strength, shoulder stability, and conditioning really too. High reps on deadlifts suck. I'll be getting back to some real weights and lower reps within a couple months.

**CowPimp** · 10-05-2009, 11:33 AM

A - Military Press
65x5
105x5
120x5
140x10

B1 - WG Pullups
BWx10,10,8,8,7

B2 - Dips
+70x3x10,9

A - Box Squat
95x5
135x5
155x5
175x21

B1 - Walking Lunge
20lb Vest + 20sx4x10

B2 - Rollouts
20lb Vest + BWx3x10

I was going to do more on the second workout, but I went hiking/climbing for like 6 hours the day before. My knee was a little fickle a couple sets into the lunging, so I just called it a day. I was tired as balls too. Stayed out too late both nights on the weekend, but I had a really fun weekend.

**CowPimp** · 10-06-2009, 02:14 PM

A - Bench
95x5
135x5
185x5
210x5
235x8 (Sort of got a 9th, but cheated pretty badly so I didn't get pinned)

B1 - Bent Row
195x3x10
185x2x10

B2 - DB Bench
90sx10
85sx10
80sx10,8

C1 - NG Face Pull
#12x3x12

C2 - Rope Pushdowns
#10x12,10

Felt pretty good here overall. Save for that last ugly rep on the bench, which isn't being counted, my form felt tight. Small improvements in the accessory work too, which is welcomed fo sho.

**CowPimp** · 10-08-2009, 11:35 AM

A - Deadlift
135x5
235x3
265x3
300x16

B1 - Back Extension
+70x5x10

B2 - Hanging Knee Raise
Bwx4x14

C - Turkish Getup
32x2x5/side

Ugh, Turkish getups are rough. My shoulder gets tired as Hell, and it definitely elevates the heart rate quite a bit too.

**CowPimp** · 10-13-2009, 11:48 AM

Did a couple of workouts before this, but I'm lazy.

A - Bench
95x5
155x5
200x5
225x3
250x7

B1 - Bent Row
195x5x10

B2 - DB Bench Press
90sx2x10
85sx9,7

C1 - NG Face Pull
#12x3x13

C2 - Rope Pushdown
#10x2x12

Pretty solid workout yesterday. Bench felt strong. There was maybe an 8th ugly/shakey rep left but I was happy with what I did. Accessory work went pretty well too.

**CowPimp** · 10-14-2009, 01:22 PM

A - Deadlift
135x5
250x5
280x3
315x15

B1 - Back Extension
+90x5x10

B2 - Hanging Knee Raise
BWx4x15

C - Turkish Getup
35x2x5/side

Turkish getups are way harder than I remember, Jesus McTittes. I need to start incorporating these things in my program constantly. Amazing exercise in my opinion.

Archangel · 10-16-2009, 05:37 PM

Lookin strong my Friend!!! What are Turkish Getups???

**CowPimp** · 10-20-2009, 01:28 PM

Quote:

Originally Posted by Archangel

Lookin strong my Friend!!! What are Turkish Getups???

YouTube - Combat Sports Conditioning: Kettlebell Turkish Get-up Part 1

A tough exercise. There are a few ways to do it, but the essence is that you keep the weight directly above you going from a lying down position to a standing position. The above video depicts how I do it though, sort of.

I did workout on Friday. I went out of town on a little impromptu road trip to visit my friend at Penn State for their homecoming. Good timing as this is my deload week. Workouts are easy. I won't bother posting. Just know that I am not slacking. More frequent updates return after this week. I'm excited possibly break some rep PRs.

DiGiTaL · 10-21-2009, 03:17 AM

Combat Sport Conditioning. Damn that looks hard.

Do you fight CowPimp?

**CowPimp** · 10-27-2009, 01:40 PM

Quote:

Originally Posted by DiGiTaL

Combat Sport Conditioning. Damn that looks hard.

Do you fight CowPimp?

No, not really. I started taking Brazilian Jiu Jitsu classes earlier this year, but I haven't been in months because first I got ringworm in the class, and the right as I returned I tore my medial meniscus. I'm not supposed to go back basically until the beginning of next year.

A - Bench Press
95x5
135x5
180x5
205x5
235x10

B1 - Single Arm DB Row
100x12,10,10,8,8

B2 - Pushups
+90x10,10,8
+45x10

C1 - NG Face Pull
#13x3x10

C2 - Rope Pushdown
#11x10,8

Awesome workout really. I went at a good clip, felt pretty motivated, and best of all, I'm pretty sure that's a rep PR for me. That comes to about a 313 estimated 1RM, and the best I've ever done was 295. So, I really like how this program is coming along for me. Time will tell with the other lifts as I start getting back into heavier and heavier lower body training post surgery.

fufu · 10-27-2009, 02:04 PM

Sorry to hear about your injuries.

Piss poor luck man!

Good to see that you are still pushing it in the gym, making gains where you can.10 reps at 235 is a great set. I'm assuming you are still around 200 lbs, great strength:bw.

How did you tear your meniscus? When are you getting surgery?

**CowPimp** · 10-29-2009, 09:55 AM

Quote:

Originally Posted by fufu

Sorry to hear about your injuries.

Piss poor luck man!

Good to see that you are still pushing it in the gym, making gains where you can.10 reps at 235 is a great set. I'm assuming you are still around 200 lbs, great strength:bw.

How did you tear your meniscus? When are you getting surgery?

Yeah I'm about 200 still, maybe a tiny bit less actually.

I most likely tore it in BJJ class. It was giving me issues in there where it would kind of pop (It felt like it dislocated briefly and went back into place). There was never pain though, so I ignored it. One day outside of class it happened and it was painful and I could no longer fully straighten my knee.

I already had surgery in June. It is supposed to take about 6 months to heal. It wasn't a meniscotomy, but a repair. So, there is still some kind of suture in there that doesn't dissolve for about 6 months.

A - Deadlift
135x5
225x5
295x5
315x5
335x14

B1 - Back Extension
+100x5x10

B2 - Pallof Press
70x10
80x10
90x2x10

C - NG L Chinup
BWx10,8,6

Felt pretty solid. Estimated 1RM is actually about where it used to be. I didn't really pause between reps, but I didn't bounce either.

L Chinups are fun. I will do these more in the future. Extra back and midsection work FTW.

fufu · 10-29-2009, 11:47 AM

Oh, well good to hear you already are in the healing process.

What sort of exercises are you forgoing in the mean time?

**CowPimp** · 10-30-2009, 03:13 PM

Quote:

Originally Posted by fufu

Oh, well good to hear you already are in the healing process.

What sort of exercises are you forgoing in the mean time?

None right now. The only restriction is on loaded below parallel squatting or another month and a half. I just do box squats for now.

A - Military Press
45x8
95x5
115x5
130x5
150x8

B1 - NG Chinups
+10x3x10
BWx2x10

B2 - DB Incline Press
80sx10
75sx9
70sx10,8

C1 - Cable ERs
30x3x12

C2 - Cable Curls
#11x10,7

Solid workout. Military press felt good overall. I might've been able to get another rep, but it would've been horribly slow and ugly. I was happy with this though. Last workout was 155x6, so I suspect 155x7 or 8 is possible next time.

**CowPimp** · 11-03-2009, 11:54 AM

A - Box Squat
95x5
135x5
170x5
195x5
225x15

B1 - Walking Lunge
40sx3x10

B2 - Alternating Toe Taps
Bwx3x10

C - Turkish Getup
40x2x4/side

A - Bench
95x5
135x5
170x3
195x3
245x8

*Screwed up the weights to use on the buildup sets by accident. Oops.

B1 - 1arm DB Row
100x12, 4x10

B2 - Pushups
+90x4x10

C1 - NG Face Pull
#10x3x12

C2 - Rope Pushdown
#8x2x10

Squat day wasn't the greatest. I guess my performance was decent but I cut the volume a bit. I was super tired. I had just come back from a weekend of semi-crappy sleep, competing in a video game tournament, eating less than stellar foods, and getting high and tripping on mushrooms the whole weekend. I had also just finished a 3 hour drive at night, so I did what I felt like I had in me.

Workout yesterday was good. Screwed up the warm-up sets on bench. I think it hurt me a little bit, but still respectable numbers overall. Next week I use 250; I should be able to get 8 with that.

Pylon · 11-09-2009, 09:51 AM

Nothing to be ashamed of in those numbers, Pimp.

What was the VG tourney?

09-22-2009, 01:30 PM	#31
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	God it's been this long since I updated already? Ugh, so easy to fall behind. Some of the lifts I did over the past week include BB military press for 145x8, deadlift for 290x18, and I did some rollouts with a weighted vest. I have to step on a scale with it to see how much, but I THINK it's 40 pounds. Ugh those were hard. This is my deload week, so I will do 3 full body workouts (Wed, Fri, Sun). I was going to do Mon,Wed,Fri but I wasn't feeling the greatest yesterday so I decided to shift it around a bit. Not fully sure what I'm doing yet, but probably going to keep mostly the same exercises except unload my spine at least one of the sessions, and obviously drop back the volume/intensity overall. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

09-22-2009, 05:12 PM	#32
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	slacker! "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

09-23-2009, 06:32 PM	#33
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	Haha, it's true. Well anyway I did a full body workout today. I'm actually going to do an upper body workout Friday and lower on Sunday so that Monday my upper body is better recovered. Nothing special, a bunch of the same exercises but a combination of reduced loading (Bench press topped at 190x5, for example) and reduced volume (Seated row down to 4x8 at the same weight I used for 5x10 last time, for example). The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

09-28-2009, 01:59 PM	#34
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	Bench Okay, coming off my deload week and going back to doing some real work. I felt pretty energized during this workout for the most part. I feel like I'm practically back to where I was on the upper body stuff. A - Bench Press 95x5 135x5 170x5 195x5 225x10 B1 - Bent Row 195x2x10 185x3x10 B2 - DB Bench Press 90sx10 85sx9 80sx9 75sx9 C1 - NG Face PUll #12x2x12 #11x12 C2 - EZ Curl 80x10,6 Decided to add in a couple sets of curls this day. Will do a couple sets of some tricep exercise on the military press day. If I'm not mistaken my estimated 1RM on bench press is now 300, so I'm pretty much back to normal on that lift it appears. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

09-30-2009, 11:17 AM	#35
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	Yesterday I skipped class because I'm a slacker. So instead of the swimming I did the following: 8 Rounds: Prowler + 90 Tire Flips x 12 Sledgehammer x 15/side This is about as close as I've come to a full speed sprint since my surgery and it felt pretty good. Still have to give max speed a go soon. I wasn't going to post this but I thought it more interesting than my normal conditioning stuff. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

09-30-2009, 11:21 AM	#36
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	You and Malley should have a friendly competition.

10-01-2009, 03:41 PM	#37
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	workout looked solid man...glad to hear the upper body is gettin back to normal! I will def need a deload at the end of this bulk LOL...i'll have to come to you then to help me out. Hell I'm gonna need a 3 week vacation lol. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

10-01-2009, 05:29 PM	#38
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	Oh yeah, a competition at what? Thanks DB. I'd be happy to help if you need. A - Deadlift 135x5 215x5 250x5 285x20 B1 - Back Extension +45x5x10 B2 - Hanging Knee Raise BWx2x14, 2x13 C - Turkish Getup 30x2x8 Wow, I forgot how hard Turkish getups are. I suck ass at them. This movement is staying in my program for a while. Great for core strength, shoulder stability, and conditioning really too. High reps on deadlifts suck. I'll be getting back to some real weights and lower reps within a couple months. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-05-2009, 11:33 AM	#39
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	A - Military Press 65x5 105x5 120x5 140x10 B1 - WG Pullups BWx10,10,8,8,7 B2 - Dips +70x3x10,9 A - Box Squat 95x5 135x5 155x5 175x21 B1 - Walking Lunge 20lb Vest + 20sx4x10 B2 - Rollouts 20lb Vest + BWx3x10 I was going to do more on the second workout, but I went hiking/climbing for like 6 hours the day before. My knee was a little fickle a couple sets into the lunging, so I just called it a day. I was tired as balls too. Stayed out too late both nights on the weekend, but I had a really fun weekend. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-06-2009, 02:14 PM	#40
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	A - Bench 95x5 135x5 185x5 210x5 235x8 (Sort of got a 9th, but cheated pretty badly so I didn't get pinned) B1 - Bent Row 195x3x10 185x2x10 B2 - DB Bench 90sx10 85sx10 80sx10,8 C1 - NG Face Pull #12x3x12 C2 - Rope Pushdowns #10x12,10 Felt pretty good here overall. Save for that last ugly rep on the bench, which isn't being counted, my form felt tight. Small improvements in the accessory work too, which is welcomed fo sho. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-08-2009, 11:35 AM	#41
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	A - Deadlift 135x5 235x3 265x3 300x16 B1 - Back Extension +70x5x10 B2 - Hanging Knee Raise Bwx4x14 C - Turkish Getup 32x2x5/side Ugh, Turkish getups are rough. My shoulder gets tired as Hell, and it definitely elevates the heart rate quite a bit too. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-13-2009, 11:48 AM	#42
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	Did a couple of workouts before this, but I'm lazy. A - Bench 95x5 155x5 200x5 225x3 250x7 B1 - Bent Row 195x5x10 B2 - DB Bench Press 90sx2x10 85sx9,7 C1 - NG Face Pull #12x3x13 C2 - Rope Pushdown #10x2x12 Pretty solid workout yesterday. Bench felt strong. There was maybe an 8th ugly/shakey rep left but I was happy with what I did. Accessory work went pretty well too. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-14-2009, 01:22 PM	#43
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	A - Deadlift 135x5 250x5 280x3 315x15 B1 - Back Extension +90x5x10 B2 - Hanging Knee Raise BWx4x15 C - Turkish Getup 35x2x5/side Turkish getups are way harder than I remember, Jesus McTittes. I need to start incorporating these things in my program constantly. Amazing exercise in my opinion. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-16-2009, 05:37 PM	#44
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Lookin strong my Friend!!! What are Turkish Getups??? "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-21-2009, 03:17 AM	#46
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	Combat Sport Conditioning. Damn that looks hard. Do you fight CowPimp? Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

10-27-2009, 02:04 PM	#48
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Sorry to hear about your injuries. Piss poor luck man! Good to see that you are still pushing it in the gym, making gains where you can.10 reps at 235 is a great set. I'm assuming you are still around 200 lbs, great strength:bw. How did you tear your meniscus? When are you getting surgery? fufu's 1337 Journal Your diet will set you free.

10-29-2009, 11:47 AM	#50
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Oh, well good to hear you already are in the healing process. What sort of exercises are you forgoing in the mean time? fufu's 1337 Journal Your diet will set you free.

11-03-2009, 11:54 AM	#52
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	A - Box Squat 95x5 135x5 170x5 195x5 225x15 B1 - Walking Lunge 40sx3x10 B2 - Alternating Toe Taps Bwx3x10 C - Turkish Getup 40x2x4/side A - Bench 95x5 135x5 170x3 195x3 245x8 *Screwed up the weights to use on the buildup sets by accident. Oops. B1 - 1arm DB Row 100x12, 4x10 B2 - Pushups +90x4x10 C1 - NG Face Pull #10x3x12 C2 - Rope Pushdown #8x2x10 Squat day wasn't the greatest. I guess my performance was decent but I cut the volume a bit. I was super tired. I had just come back from a weekend of semi-crappy sleep, competing in a video game tournament, eating less than stellar foods, and getting high and tripping on mushrooms the whole weekend. I had also just finished a 3 hour drive at night, so I did what I felt like I had in me. Workout yesterday was good. Screwed up the warm-up sets on bench. I think it hurt me a little bit, but still respectable numbers overall. Next week I use 250; I should be able to get 8 with that. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

11-09-2009, 09:51 AM	#53
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Nothing to be ashamed of in those numbers, Pimp. What was the VG tourney? "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

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