M00t!

**CowPimp** · 06-20-2004, 02:30 AM

Hello IM members, I decided randomly at 4AM that I am going to start a journal. I just finished my first 3 weeks of P-RR-S. Needless to say, my ass is pretty kicked. I'm going to follow for this routine for at least a couple of cycles. I don't have measurable mass goals, but I would definitely like to get bigger all around. In particular, I would like to add size to my arms. As well, I don't have definitive strength goals, but I would like to get stronger all around. In particular, I would like to increase my full squat and deadlift poundages.

I am currently cutting, so I'm not going to reap the benefits in full just yet, but I will be bulking again within a couple of months. I have more definitive goals in this area. I would like to hit about 10% body fat. However, if I look in the mirror and approve before I reach that goal, then I will go back to bulking. I started my cutting diet June 7th. I have lost about 2 pounds thus far. I was 6 foot, 200 pounds, 15% body fat at the beginning. I am about 198 right now, which leaves me at closer to 14% body fat.

I will try to get a picture or two of me on here in the next couple of days. It should be no problem as my brother just got a memory card for his digital camera. In the meantime, I will try to accurately recreate my diet (Although it is basically the same every day) and exercise for today:

Sleep - 7 hours

Meal 1 - 4 egg whites, 1 whole egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C

Meal 2 - Sardines, 1/2 cup cottage cheese, 1/2 cup oatmeal, mixed salad

Meal 3 - 2 servings deli turkey meat, 2 slices WW bread, mixed salad, 1/2 TBSP olive/soybean oil based dressing, 2 TBSP ground flax seed

Workout - played basketball 2 hours

Meal 4 - 2 scoops whey, 1/2 cup oatmeal

Meal 5 - can tuna, TBSP canola mayo, 2 slices WW bread, celery, cucumber

Meal 6 - 1 cup cottage cheese, 2 TBSP peanut butter

All in all a pretty standard day. My bis, tris, lower back, hams, and gluts are all still sore from shock week. They threw off my game a little, but I suck already. I had fun anyway.

**CowPimp** · 06-20-2004, 01:34 PM

I have attached two photos of myself at my current 14% body fat. One is unflexed; the other is flexed. Hopefully the bottom portion of my rectus abdominus will become more visible at the end of my cutting. If nothing else, I think a slightly slimmer waistline would be good.

**P-funk** · 06-20-2004, 01:35 PM

good luck pimp of cows

**Jodi** · 06-20-2004, 01:48 PM

Good luck

**CowPimp** · 06-21-2004, 12:03 AM

Thanks P-funk and Jodi. You two have provided lots of useful information to me both directly and indirectly since I have been a member on these forums. I appreciate your support.

Here's my info for the day:

Sleep - 8.5 hours

Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C

Meal 2 - 2 servings deli turkey meat, 2 slices WW bread, 1/2 TBSP canola/sesame based dressing, 2 TBSP ground flax seed

Meal 3 - 6-8oz chicken breast, 1/4 cup brown rice, broccoli

Workout - 2.5 hours basketball

Meal 4 - 2 scoops whey, 1/2 cup oatmeal

Meal 5 - can tuna, TBSP canola mayo, 1/4 cup brown rice, celery, cucumber

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

Some of my soreness is going away, though I definitely felt it while playing ball again. Got a lot of good playing in. Going to sleep relatively early tonight to try to get myself on a more normalized schedule. Cycle 2 of P-RR-S begins tomorrow with chest & shoulders. I hope I experienced some gains in strength.

gwcaton · 06-21-2004, 08:41 AM

so thats what a CowPimp looks like ! People do some weird stuff at 4 am don't they.

Good luck on the journal !

How did you come up with "CowPimp " ?

**CowPimp** · 06-22-2004, 02:05 AM

Thanks gwcaton. This has been my handle ever since I got into computer gaming. I used to drink enormous amounts of milk when I was younger, so I grew a strong liking for cows. I just thought pimp was appropriate because I wanted to add two things together that simply make no sense, or at least create something that isn't very plausible. I think I succeeded.

Anyway, here's the deal for today:

Sleep - 7.5 hours

Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C

Meal 2 - sardines, 1/2 cup 2% cottage cheese, 1/4 cup brown rice, mixed salad

Meal 3 - tuna, TBSP canola mayo, 2 slices WW bread, celery, cucumber

Workout - power - chest/shoulders

Bench Press x 3 - 215 x 4
Incline Bench Press x 3 - 175 x 4
Decline DB Bench Press x 2 - 90 x 3

Military Press x 2 - 125 x 4
Upright Rows x 2 - 125 x 3
Perpendicular DB Rows x 2 - 90 x 3

Hanging Leg Raises x 3 - Near Failure

Meal 4 - 2 scoops whey, 1/2 cup oats

Meal 5 - 6oz chicken breast, 1/4 cup brown rice, mixed salad, 1/2 TBSP canola/sesame dressing, 2 TBSP ground flax seed

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

Meal 7 - 4oz lean grilled pork chops

I went to see my friend's band play a good 40 minutes away. He even got me on the guest list so I didn't have to pay. If anyone lives near MD you should check them out. Underscore is the name. They are really excellent. We got lost for an hour trying to come back in addition to the 40 minute return trip. This caused me to eat a 7th meal, because I figured it was better than going catabolic. Plus, I stayed at about 2500-2550 calories for the day anyway. Considering I still weight 197-198, this is just fine for a cut. However, I still like to shoot for more like 2300-2350 calories.

My first 3 weeks of P-RR-S I had to get my weights down. So, now I have to wait another 3 weeks to really check for progress. Oh well, most of my lifts were in line with what I should be doing.

I wish I had gone to sleep earlier, but I'm glad I supported my friend's band. Goodnight all.

**CowPimp** · 06-23-2004, 12:50 AM

Sleep - 8.5 hours

Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C (Noticing a pattern?)

Meal 2 - bite of chicken (~1oz), 1.5 servings deli turkey, sardines, 1/2 cup oatmeal, mixed salad

Meal 3 - tuna, TBSP canola mayo, 1/4 cup brown rice, celery, cucumber

Workout - power - back/traps

Deadlifts x 3 - 295 x 3
Bent Rows x 3 - 205 x 3
DB Rows x 3 - 100 x 6
Wide Chinups x 3 - 0 x 5

Shrugs x 2 - 225 x 6

Hanging Leg Raises x 3 - Near Failure

Meal 4 - 2 scoops whey, 1/2 cup oatmeal

Meal 5 - sardines, 1/2 cup 2% cottage cheese, 1/4 cup brown rice, mixed salad

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter (Notice another pattern?)

Woke up a little later than I wanted today, but I put my meals a little closer together so I could get in enough calories before bed time. Tomorrow will be better in that department.

That was a good workout today. My grip felt a little weak, but I definitely had a good workout overall. I surprised myself on DB rows and shrugs. I didn't think I would be able to hit 6 reps on each of those based on my first trial cycle of this program. I felt like I had some left in me too. Looks like it's time to raise the weight a little next week.

My diet was also very good today. I focused on getting a little more protein and a little less fat in me, which I think is probably a good idea overall. I need to stray away from putting dressing on my salads and find another vehicle to take my flax supplements sometimes. I can't get the flax to stay on my salad unless I use dressing to make it stick. Oh well, between flax cereal and fish oil in sardines, I have enough sources high in omega-3 EFA's.

Goodnight everyone. Peace and love.

**CowPimp** · 06-23-2004, 11:52 PM

Sleep - 7.5 hours

Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C

Meal 2 - sardines, bit of chicken (~2-3oz), 1/4 cup brown rice, cucumber

Meal 3 - tuna, TBSP canola mayo, 1/4 cup brown rice, celery, cucumber

Workout - 2.5 hours of basketball

Meal 4 - 2 scoops whey, 1/2 cup oats

Meal 5 - sardines, 1/2 cup 2% cottage cheese, 2 slices WW bread, mixed salad

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

Pretty standard day, except I may be getting a pretty decent paying job at the airport soon. I have my first interview in a series of 2 or 3 and it went well. I love the flight benefits. Anywhere in the US for $0-40 round trip. Overseas tickets for uber cheap. A friend of mine flew to Holland for $200, first class. Oh yeah, and I actually played a pretty decent game of basketball today. It was a good day. Peace and love.

**Jodi** · 06-24-2004, 12:04 AM

Cool

What do you do for work?

**P-funk** · 06-24-2004, 06:10 AM

What is the 1/2c of flax cereal? Is that uncle sam cereal or something different??

**CowPimp** · 06-25-2004, 12:24 AM

Quote:

Originally Posted by Jodi

Cool

What do you do for work?

Currently, I am unemployed. I do a little freelance computer work on the side, but I don't get enough business to call it a job. Also, my partner's cell phone was recently stolen and he hasn't purchased a new one yet. That definitely puts a damper on the ability to get new jobs because his phone number is on the business card. As well, during the spring and fall I am a full time student studying networking engineering.

Quote:

Originally Posted by P-funk

What is the 1/2c of flax cereal? Is that uncle sam cereal or something different??

The company that makes the cereal is Nature's Path. It has a little sugar (6g per serving) in it, but the primary ingeredient is rolled oats. There isn't any soy, there is a decent amount of fiber, and little protein. I buy Pumpkin or Hemp flax cereal.

The lowdown for today's hoedown:

Sleep - 8 hours

Meal 1 - 2 eggs, 1/2 cup flax cereal, 1/2 cup 2% milk, 2 TBSP nutritional yeast, multi-vitamin/mineral, time release vitamin C

Meal 2 - 2 servings deli ham, 2 slices WW bread, mixed salad, TBSP canola/olive oil based dressing, 2 TBSP ground flax

Meal 3 - sardines, 1/2 cup 2% cottage cheese, 1/2 cup oats, mixed salad

Workout - power - arms

CG Bench Press x 3 - 185 x 4
Skull Crushers x 3 - 95 x 5

CG Underhand Chinups x 3 - 0 x 6
Drag Curls x 2 - 85 x 4

Wrist Curl x 2 - 115 x 5
Reverse Wrist Curl x 1 - 55 x 5

Hanging Leg Raises x 3 - Near Failure

Meal 4 - 2 scoops whey, 1/2 cup oats

Meal 5 - 4-5oz grilled sirloin, WW pita, mixed salad

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

My diet wasn't as perfect as it could've been today, but still within the caloric range that I was aiming for. I guess I can't complain; it's hard to be perfect all the time. This is especially true when most everyone else in your family is fat and they can't understand what you're trying to do. My dad cooks dinner and I pass on it a lot, but I sometimes give in (He feels bad when I pass) and eat what he makes with portions that I choose. Oh well, I'll survive.

My workout was pretty good. I have always been really bad with chinups/pullups, especially CG underhanded pullups. However, they felt real good today. I did 6 easily the first set, and I probably could've done 8-9, but I decided to stop at 6 and raise the weight next session. I also surprised myself a little on the wrist curls. Most everything else was pretty in line with what I would expect.

Oh well, time to get some sleep. I have to wake up somewhat early to take in my 15 page long (Ugh) application for the airport position. They do a ridiculous 10 year background check, so that is why there is a fatty application. Peace and love.

**Jodi** · 06-25-2004, 09:27 AM

Quote:

Currently, I am unemployed. I do a little freelance computer work on the side, but I don't get enough business to call it a job. Also, my partner's cell phone was recently stolen and he hasn't purchased a new one yet. That definitely puts a damper on the ability to get new jobs because his phone number is on the business card. As well, during the spring and fall I am a full time student studying networking engineering.

That is what I do for work. I go from titles to NA to Network Infrastructure Engineer.

I've had too many jobs the past few years and even though I'm working, I don't care for this company so I still search. Good luck, its starting to getting better out there for us tech geeks

**CowPimp** · 06-26-2004, 01:59 AM

Quote:

Originally Posted by Jodi

That is what I do for work. I go from titles to NA to Network Infrastructure Engineer.

I've had too many jobs the past few years and even though I'm working, I don't care for this company so I still search. Good luck, its starting to getting better out there for us tech geeks

I'm glad to hear it. Things seemed pretty tough when I first started to get interested in the field, but I stuck with it in hopes that things might clear up by the time I started to look for a tech job. I'm just going to keep a decent paying job that isn't necessarily computer-related until I get some more certifications and education under my belt. Unfortunately, due to some family money constraints, this process is going to be slowed down. I'm not too worried about it though. I'm still young and have a long time to get somewhere in life.

Here's the straight poop:

Sleep - 8.5 hours

Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, mutli-vitamin/mineral, time release vitamin C

Meal 2 - can of tuna, TBSP canola mayo, WW pita, celery, cucumber

Meal 3 - 2 servings deli ham, 2 slices WW bread, TBSP canola/olive oil based dressing, 2 TBSP ground flax seed, mixed salad

Workout - power - legs

Full Squats x 3 - 245 x 2, 225 x 2
Bulgarian Squats x 3 - 115 x 6

Romanian Deadlifts x 3 - 205 x 4
Straight-legged Deadlifts x 3 - 225 x 3

One-legged DB Calf Raises x 2 - 100 x 6

Meal 4 - 2 scoops whey, 1/2 cup oatmeal

Meal 5 - tin of sardines, 1/2 cup 2% cottage cheese, 2 slices WW bread, cucumber

Meal 6 - slice of WW bread

Meal 7 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

My diet was alright today, but I ate a little more processed grains than I planned. Oh well, I was sort of in a rush today at certain times. As well, I had to throw in an extra snack so as not to catabolic because I knew I was going to be up a little late. No big deal. Once again, well within my target caloric range for the day. I'm just being picky.

My workout was pretty good, except I had to cut out abs. Of course, I work my abs so frequently that they won't even miss it. My poundages felt right, but I got slightly interrupted by my father. We went to see Fahrenheit 911 today with some family friends (Definitely worth seeing by the way). He neglected to mention to me that he wanted to go out to dinner with them beforehand. He comes downstairs while I'm working out, I'm drenched in sweat, and he says, "Let's go." He gets mad at me because he swears he told me, but I know he didn't. I said go eat dinner without me and I'll meet you there. It kind of threw me off during my hamstring portion of the session, but I regained my drive for the last few sets. I'm just babbling now, but have a good night. Go see the movie. Peace and love.

myCATpowerlifts · 06-26-2004, 11:52 AM

lol in that pic you look like a caveman b/c of your hair

**CowPimp** · 06-26-2004, 11:37 PM

Quote:

Originally Posted by myCATpowerlifts

lol in that pic you look like a caveman b/c of your hair

I'll take that as a compliment.

Sleep - 7.5 hours

Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, mutli-vitamin/mineral, time release vitamin C

Meal 2 - 2 servings deli turkey, 2 slices WW bread, 1 TBSP canola/olive oil based dressing, 2 TBSP ground flax seed, mixed salad

Meal 3 - sardines, 1/2 cup 2% cottage cheese, 1/2 cup oatmeal, cucumber

Workout - 1.5-2 hours basketball

Meal 4 - 2 scoops whey, 1/2 cup oatmeal

Meal 5 - tuna, TBSP canola mayo, 2 slices WW bread, celery, cucumber

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

Diet was pretty good today, but once again I slacked on making something besides oats and ended up eating more bread than I should have. However, my caloric range was spot on. I also spaced my meals out a little better than usual. Pretty standard eating day, but I will be sure to whip up some brown rice or barley tomorrow.

Basketball was pretty fun. Not too many people showed up, so we only ended up playing a few 3on3 games. I wanted some full court action, but that's alright. The only thing is about 30 seconds before we finished the last game I rolled my ankle real bad. I jumped up for a rebound and had some mid-air fighting, which resulted in me landing on the side of my ankle. I swear I heard something crack. It's kind of painful, but I just iced it for a good 20 minutes and I've kept it elevated a little bit. I will try to sleep on my back with the leg elevated. Hopefully this injury goes away so I can play basketball by next Wednesday, and it doesn't interfere with my back workout on Tuesday. I'll have to focus a lot on various forms of rowing if it still hurts. Playing basketball tomorrow is doubtful, damn. Peace and love.

**CowPimp** · 06-28-2004, 02:05 AM

Sleep - 8 hours

Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, mutli-vitamin/mineral, time release vitamin C
Meal 2 - 1.5 servings deli ham, .5 servings deli turkey, 2 slices WW bread, 1 TBSP canola/olive oil based dressing, 2 TBSP ground flax seed, mixed salad

Meal 3 - sardines, 1/2 cup 2% cottage cheese, 3/4 cup mashed yams, cucumber

Workout - None

Meal 4 - 2 scoops whey, 3/4 cup yams

Meal 5 - 6oz chicken, 1/2 cup oatmeal, 1 TSP canola/olive oil based dressing, 2 TBSP ground flax seed, mixed salad

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

Diet went quite well today. Lots of good slow burning carbs with bread at only one meal. I can't really complain at all, except I maybe should've gone to sleep sooner after my last meal. I'm not too worried about it though.

I'm sad I didn't get to workout today; it was such a gorgeous day to play ball. My ankle was swollen to Hell when I awoke this morning. I thought I might've broken something, so I went to the ER. Luckily it was just sprained, but I have no health care so now I'm gonna get some ridiculous bill for a 30 minute hospital visit. Even so, I'm still blown that I probably can't play basketball this week, and possibly next week. Also, my workouts are going to get thrown off. I can't do jumping jacks as warmups. A couple of stretches I normally do are out. Most importantly, I can't do any lifts to put excess weight on the leg. So, I'm going to focus on DB rows on the bench and chinups for my back workout. For my legs, I'm going to stick with leg extensions and hamstring curls (Bleh, I miss squats already). Calves are pretty screwed for the next week or two. Oh well. I'll get back on track soon enough. The third P-RR-S cycle should be free of distraction. I might even finish off this 9 week cycle with RR-RR-S-P-S. Shock week will be hard to do without deadlifts and squats and basically only free weights.

On the bright side, I made $60 for a small amount of computer work for some lady. I have to go back and hook up her home network as part of the cost, but I just have to recable it. It should take no more than 30 minutes. Peace and love.

**CowPimp** · 06-28-2004, 11:56 PM

Sleep - 9 hours

Meal 1 - 4 egg whites, 1/2 cup flax cereal, 1 cup 2% milk, mutli-vitamin/mineral, time release vitamin C

Meal 2 - 1 serving deli turkey, 1/2 cup cottage cheese, 3/4 cup mashed yams, 2 TBSP ground flax seed, 1 TSP canola/olive oil based dressing, mixed salad

Meal 3 - 2 servings deli turkey, 2 slices WW bread, 2 TBSP ground flax seed, 1 TBSP canola/olive oil based dressing, mixed salad

Workout - rep range - chest, shoulders

DB Bench Press x 3 - 60 x 9
DB Incline Press x 3 - 50 x 7
Flys x 2 - 30 x 8

Arnold Press x 2 - 30 x 6
Lateral Raises x 2 - 10 x 10
Lying Lateral Raises x 2 - 10 x 9

Reverse Crunches x 3 - Near Failure

Meal 4 - 2 scoops whey, 1/2 cup oatmeal

Meal 5 - can of tuna, 1 TBSP canola mayo, slice WW pita, celery, cucumber

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

Good day for my diet. I found some new bread that has less than 1g of sugar per slice. It tastes good and is less processed than the previous bread I was buying (Although that bread wasn't too bad either). Calories were pretty much right on. Actually, I might've eaten a little less than I should have.

My workout was alright, but I didn't set some of the weights properly. I underestimated what I needed to drop them based on my first RR week with the same lifts. It's okay, I will drop them a little next session. I love RR week. I go nice and slow on all the lifts. I use something like a 3-0-3 tempo, so my weights have to be reduced a lot.

My ankle feels much better today. It barely hurt to drive my car today, which has a pretty stiff aftermarket clutch. I am hoping that it will be better so I can continue with shock week next week. If not, I'll continue with my modified RR week. Tomorrow isn't going to be any fun. I have to stick with lame exercises that don't put added weight on my ankle. Oh well. Such is life. Peace and love.

**CowPimp** · 06-29-2004, 09:39 PM

Sleep - 9 hours

Meal 1 - 4 egg whites, 1/2 cup flax cereal, 1 cup 2% milk, mutli-vitamin/mineral, time release vitamin C

Meal 2 - 2 servings deli turkey, 2 slices WW bread, 2 TBSP ground flax seed, 1 TBSP canola/olive oil based dressing, mixed salad

Meal 3 - sardines, 1/2 cup 2% cottage cheese, 1 cup mashed yams, cucumber

Workout - rep range - back

Lying DB Rows x 5 - 40 x 11
Wide Chinups x 5 - 0 x 3
DB Pullovers x 4 - 35 x 11

Reverse Crunches x 3 - Near Failure

Meal 4 - 2 scoops whey, 1/2 cup oatmeal

Meal 5 - can of tuna, 1 TBSP canola mayo, 1/2 cup oatmeal, celery, cucumber

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

Pretty good eating today. Standard meals. Nothing special to comment on.

Workout was good, but I didn't like removing deadlifts. I did everything nice and slow. Although I couldn't do my favorite exercise, I had a nice mind to muscle connection going today. I did more than I expected in everything.

My ankle once again feels better today. I have high hopes of doing shock week next week. I'm actually getting to bed at a decent time tonight. I have to wake up at 7 and go to a group interview for this job. I finally find out if I have it. Then, I just have to pass a drug test, complete a couple of weeks of paid trainig, and I'm golden. Peace and love.

**CowPimp** · 06-30-2004, 11:51 PM

Sleep - 7 hours

Meal 1 - 4 egg whites, 1/2 cup flax cereal, 1 cup 2% milk, mutli-vitamin/mineral, time release vitamin C

Meal 2 - 2 scoops whey, 1/2 cup oatmeal

Meal 3 - sardines, 1/2 cup 2% cottage cheese, WW pita, mixed salad

Meal 4 - can of tuna, 1 TBSP canola mayo, WW pita, celery, cucumber

Meal 5 - sardines, 1/2 cup 2% cottage cheese, 1/2 cup oatmeal, cucumber

Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter

Diet was decent today. Nothing out of the ordinary. I had to repeat certain choices more than normal beacuse food is running low. Tomorrow I go shopping. Also, there was about 5 hours between meal 1 and 2. I didn't mean for the gap to be this large, but my group interview took longer than expected. Plus, I ended up having to run to the MVA express and have my driving record printed out.

No workout today. My ankle is still healing. I walked to someone's house to do some computer work, but that was about all I could muster up. I did a lot of low level activity, but I still miss the intensity of good full court basketball games. Oh well, tomorrow is arm day. I don't have to substitute anything due to my injury tomorrow.

I pretty much got my job at the airport. As long as I pass the background check, which it is very unlikely that I don't, I'm in. I also have to go take a drug test tomorrow, which I will pass. I quit smoking pot a while ago just for this reason. After my test, I will resume a very moderate level of smoking. Time to get to sleep at a reasonable time. Peace and love.

**Jodi** · 06-30-2004, 11:54 PM

Congrats on the job. I hope it works out for you

Diet looks good. Have you looked into safflower mayo?

**CowPimp** · 07-01-2004, 08:11 AM

Quote:

Originally Posted by Jodi

Congrats on the job. I hope it works out for you

Diet looks good. Have you looked into safflower mayo?

Me, or possibly my brother, is going to the store today. I was just planning on it actually because I have seen you recommend it to a few people. As well, I know canola oil isn't the best source of fat, but isn't the worst either. I'm sure they have it at Whole Foods Market.

06-20-2004, 02:30 AM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	M00t! Hello IM members, I decided randomly at 4AM that I am going to start a journal. I just finished my first 3 weeks of P-RR-S. Needless to say, my ass is pretty kicked. I'm going to follow for this routine for at least a couple of cycles. I don't have measurable mass goals, but I would definitely like to get bigger all around. In particular, I would like to add size to my arms. As well, I don't have definitive strength goals, but I would like to get stronger all around. In particular, I would like to increase my full squat and deadlift poundages. I am currently cutting, so I'm not going to reap the benefits in full just yet, but I will be bulking again within a couple of months. I have more definitive goals in this area. I would like to hit about 10% body fat. However, if I look in the mirror and approve before I reach that goal, then I will go back to bulking. I started my cutting diet June 7th. I have lost about 2 pounds thus far. I was 6 foot, 200 pounds, 15% body fat at the beginning. I am about 198 right now, which leaves me at closer to 14% body fat. I will try to get a picture or two of me on here in the next couple of days. It should be no problem as my brother just got a memory card for his digital camera. In the meantime, I will try to accurately recreate my diet (Although it is basically the same every day) and exercise for today: Sleep - 7 hours Meal 1 - 4 egg whites, 1 whole egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C Meal 2 - Sardines, 1/2 cup cottage cheese, 1/2 cup oatmeal, mixed salad Meal 3 - 2 servings deli turkey meat, 2 slices WW bread, mixed salad, 1/2 TBSP olive/soybean oil based dressing, 2 TBSP ground flax seed Workout - played basketball 2 hours Meal 4 - 2 scoops whey, 1/2 cup oatmeal Meal 5 - can tuna, TBSP canola mayo, 2 slices WW bread, celery, cucumber Meal 6 - 1 cup cottage cheese, 2 TBSP peanut butter All in all a pretty standard day. My bis, tris, lower back, hams, and gluts are all still sore from shock week. They threw off my game a little, but I suck already. I had fun anyway.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-20-2004, 01:34 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I have attached two photos of myself at my current 14% body fat. One is unflexed; the other is flexed. Hopefully the bottom portion of my rectus abdominus will become more visible at the end of my cutting. If nothing else, I think a slightly slimmer waistline would be good.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-20-2004, 01:35 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	good luck pimp of cows
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-20-2004, 01:48 PM	#4
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Good luck
	Essence EFA

06-21-2004, 12:03 AM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Thanks P-funk and Jodi. You two have provided lots of useful information to me both directly and indirectly since I have been a member on these forums. I appreciate your support. Here's my info for the day: Sleep - 8.5 hours Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C Meal 2 - 2 servings deli turkey meat, 2 slices WW bread, 1/2 TBSP canola/sesame based dressing, 2 TBSP ground flax seed Meal 3 - 6-8oz chicken breast, 1/4 cup brown rice, broccoli Workout - 2.5 hours basketball Meal 4 - 2 scoops whey, 1/2 cup oatmeal Meal 5 - can tuna, TBSP canola mayo, 1/4 cup brown rice, celery, cucumber Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter Some of my soreness is going away, though I definitely felt it while playing ball again. Got a lot of good playing in. Going to sleep relatively early tonight to try to get myself on a more normalized schedule. Cycle 2 of P-RR-S begins tomorrow with chest & shoulders. I hope I experienced some gains in strength.
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06-21-2004, 08:41 AM	#6
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	so thats what a CowPimp looks like ! People do some weird stuff at 4 am don't they. Good luck on the journal ! How did you come up with "CowPimp " ?
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

06-22-2004, 02:05 AM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Thanks gwcaton. This has been my handle ever since I got into computer gaming. I used to drink enormous amounts of milk when I was younger, so I grew a strong liking for cows. I just thought pimp was appropriate because I wanted to add two things together that simply make no sense, or at least create something that isn't very plausible. I think I succeeded. Anyway, here's the deal for today: Sleep - 7.5 hours Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C Meal 2 - sardines, 1/2 cup 2% cottage cheese, 1/4 cup brown rice, mixed salad Meal 3 - tuna, TBSP canola mayo, 2 slices WW bread, celery, cucumber Workout - power - chest/shoulders Bench Press x 3 - 215 x 4 Incline Bench Press x 3 - 175 x 4 Decline DB Bench Press x 2 - 90 x 3 Military Press x 2 - 125 x 4 Upright Rows x 2 - 125 x 3 Perpendicular DB Rows x 2 - 90 x 3 Hanging Leg Raises x 3 - Near Failure Meal 4 - 2 scoops whey, 1/2 cup oats Meal 5 - 6oz chicken breast, 1/4 cup brown rice, mixed salad, 1/2 TBSP canola/sesame dressing, 2 TBSP ground flax seed Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter Meal 7 - 4oz lean grilled pork chops I went to see my friend's band play a good 40 minutes away. He even got me on the guest list so I didn't have to pay. If anyone lives near MD you should check them out. Underscore is the name. They are really excellent. We got lost for an hour trying to come back in addition to the 40 minute return trip. This caused me to eat a 7th meal, because I figured it was better than going catabolic. Plus, I stayed at about 2500-2550 calories for the day anyway. Considering I still weight 197-198, this is just fine for a cut. However, I still like to shoot for more like 2300-2350 calories. My first 3 weeks of P-RR-S I had to get my weights down. So, now I have to wait another 3 weeks to really check for progress. Oh well, most of my lifts were in line with what I should be doing. I wish I had gone to sleep earlier, but I'm glad I supported my friend's band. Goodnight all.
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06-23-2004, 12:50 AM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Sleep - 8.5 hours Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C (Noticing a pattern?) Meal 2 - bite of chicken (~1oz), 1.5 servings deli turkey, sardines, 1/2 cup oatmeal, mixed salad Meal 3 - tuna, TBSP canola mayo, 1/4 cup brown rice, celery, cucumber Workout - power - back/traps Deadlifts x 3 - 295 x 3 Bent Rows x 3 - 205 x 3 DB Rows x 3 - 100 x 6 Wide Chinups x 3 - 0 x 5 Shrugs x 2 - 225 x 6 Hanging Leg Raises x 3 - Near Failure Meal 4 - 2 scoops whey, 1/2 cup oatmeal Meal 5 - sardines, 1/2 cup 2% cottage cheese, 1/4 cup brown rice, mixed salad Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter (Notice another pattern?) Woke up a little later than I wanted today, but I put my meals a little closer together so I could get in enough calories before bed time. Tomorrow will be better in that department. That was a good workout today. My grip felt a little weak, but I definitely had a good workout overall. I surprised myself on DB rows and shrugs. I didn't think I would be able to hit 6 reps on each of those based on my first trial cycle of this program. I felt like I had some left in me too. Looks like it's time to raise the weight a little next week. My diet was also very good today. I focused on getting a little more protein and a little less fat in me, which I think is probably a good idea overall. I need to stray away from putting dressing on my salads and find another vehicle to take my flax supplements sometimes. I can't get the flax to stay on my salad unless I use dressing to make it stick. Oh well, between flax cereal and fish oil in sardines, I have enough sources high in omega-3 EFA's. Goodnight everyone. Peace and love.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-23-2004, 11:52 PM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Sleep - 7.5 hours Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, multi-vitamin/mineral, time release vitamin C Meal 2 - sardines, bit of chicken (~2-3oz), 1/4 cup brown rice, cucumber Meal 3 - tuna, TBSP canola mayo, 1/4 cup brown rice, celery, cucumber Workout - 2.5 hours of basketball Meal 4 - 2 scoops whey, 1/2 cup oats Meal 5 - sardines, 1/2 cup 2% cottage cheese, 2 slices WW bread, mixed salad Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter Pretty standard day, except I may be getting a pretty decent paying job at the airport soon. I have my first interview in a series of 2 or 3 and it went well. I love the flight benefits. Anywhere in the US for $0-40 round trip. Overseas tickets for uber cheap. A friend of mine flew to Holland for $200, first class. Oh yeah, and I actually played a pretty decent game of basketball today. It was a good day. Peace and love.
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06-24-2004, 12:04 AM	#10
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Cool What do you do for work?
	Essence EFA

06-24-2004, 06:10 AM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	What is the 1/2c of flax cereal? Is that uncle sam cereal or something different??
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-26-2004, 11:52 AM	#15
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	lol in that pic you look like a caveman b/c of your hair

06-28-2004, 02:05 AM	#17
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Sleep - 8 hours Meal 1 - 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, mutli-vitamin/mineral, time release vitamin C Meal 2 - 1.5 servings deli ham, .5 servings deli turkey, 2 slices WW bread, 1 TBSP canola/olive oil based dressing, 2 TBSP ground flax seed, mixed salad Meal 3 - sardines, 1/2 cup 2% cottage cheese, 3/4 cup mashed yams, cucumber Workout - None Meal 4 - 2 scoops whey, 3/4 cup yams Meal 5 - 6oz chicken, 1/2 cup oatmeal, 1 TSP canola/olive oil based dressing, 2 TBSP ground flax seed, mixed salad Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter Diet went quite well today. Lots of good slow burning carbs with bread at only one meal. I can't really complain at all, except I maybe should've gone to sleep sooner after my last meal. I'm not too worried about it though. I'm sad I didn't get to workout today; it was such a gorgeous day to play ball. My ankle was swollen to Hell when I awoke this morning. I thought I might've broken something, so I went to the ER. Luckily it was just sprained, but I have no health care so now I'm gonna get some ridiculous bill for a 30 minute hospital visit. Even so, I'm still blown that I probably can't play basketball this week, and possibly next week. Also, my workouts are going to get thrown off. I can't do jumping jacks as warmups. A couple of stretches I normally do are out. Most importantly, I can't do any lifts to put excess weight on the leg. So, I'm going to focus on DB rows on the bench and chinups for my back workout. For my legs, I'm going to stick with leg extensions and hamstring curls (Bleh, I miss squats already). Calves are pretty screwed for the next week or two. Oh well. I'll get back on track soon enough. The third P-RR-S cycle should be free of distraction. I might even finish off this 9 week cycle with RR-RR-S-P-S. Shock week will be hard to do without deadlifts and squats and basically only free weights. On the bright side, I made $60 for a small amount of computer work for some lady. I have to go back and hook up her home network as part of the cost, but I just have to recable it. It should take no more than 30 minutes. Peace and love.
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06-28-2004, 11:56 PM	#18
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Sleep - 9 hours Meal 1 - 4 egg whites, 1/2 cup flax cereal, 1 cup 2% milk, mutli-vitamin/mineral, time release vitamin C Meal 2 - 1 serving deli turkey, 1/2 cup cottage cheese, 3/4 cup mashed yams, 2 TBSP ground flax seed, 1 TSP canola/olive oil based dressing, mixed salad Meal 3 - 2 servings deli turkey, 2 slices WW bread, 2 TBSP ground flax seed, 1 TBSP canola/olive oil based dressing, mixed salad Workout - rep range - chest, shoulders DB Bench Press x 3 - 60 x 9 DB Incline Press x 3 - 50 x 7 Flys x 2 - 30 x 8 Arnold Press x 2 - 30 x 6 Lateral Raises x 2 - 10 x 10 Lying Lateral Raises x 2 - 10 x 9 Reverse Crunches x 3 - Near Failure Meal 4 - 2 scoops whey, 1/2 cup oatmeal Meal 5 - can of tuna, 1 TBSP canola mayo, slice WW pita, celery, cucumber Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter Good day for my diet. I found some new bread that has less than 1g of sugar per slice. It tastes good and is less processed than the previous bread I was buying (Although that bread wasn't too bad either). Calories were pretty much right on. Actually, I might've eaten a little less than I should have. My workout was alright, but I didn't set some of the weights properly. I underestimated what I needed to drop them based on my first RR week with the same lifts. It's okay, I will drop them a little next session. I love RR week. I go nice and slow on all the lifts. I use something like a 3-0-3 tempo, so my weights have to be reduced a lot. My ankle feels much better today. It barely hurt to drive my car today, which has a pretty stiff aftermarket clutch. I am hoping that it will be better so I can continue with shock week next week. If not, I'll continue with my modified RR week. Tomorrow isn't going to be any fun. I have to stick with lame exercises that don't put added weight on my ankle. Oh well. Such is life. Peace and love.
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06-29-2004, 09:39 PM	#19
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Sleep - 9 hours Meal 1 - 4 egg whites, 1/2 cup flax cereal, 1 cup 2% milk, mutli-vitamin/mineral, time release vitamin C Meal 2 - 2 servings deli turkey, 2 slices WW bread, 2 TBSP ground flax seed, 1 TBSP canola/olive oil based dressing, mixed salad Meal 3 - sardines, 1/2 cup 2% cottage cheese, 1 cup mashed yams, cucumber Workout - rep range - back Lying DB Rows x 5 - 40 x 11 Wide Chinups x 5 - 0 x 3 DB Pullovers x 4 - 35 x 11 Reverse Crunches x 3 - Near Failure Meal 4 - 2 scoops whey, 1/2 cup oatmeal Meal 5 - can of tuna, 1 TBSP canola mayo, 1/2 cup oatmeal, celery, cucumber Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter Pretty good eating today. Standard meals. Nothing special to comment on. Workout was good, but I didn't like removing deadlifts. I did everything nice and slow. Although I couldn't do my favorite exercise, I had a nice mind to muscle connection going today. I did more than I expected in everything. My ankle once again feels better today. I have high hopes of doing shock week next week. I'm actually getting to bed at a decent time tonight. I have to wake up at 7 and go to a group interview for this job. I finally find out if I have it. Then, I just have to pass a drug test, complete a couple of weeks of paid trainig, and I'm golden. Peace and love.
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06-30-2004, 11:51 PM	#20
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Sleep - 7 hours Meal 1 - 4 egg whites, 1/2 cup flax cereal, 1 cup 2% milk, mutli-vitamin/mineral, time release vitamin C Meal 2 - 2 scoops whey, 1/2 cup oatmeal Meal 3 - sardines, 1/2 cup 2% cottage cheese, WW pita, mixed salad Meal 4 - can of tuna, 1 TBSP canola mayo, WW pita, celery, cucumber Meal 5 - sardines, 1/2 cup 2% cottage cheese, 1/2 cup oatmeal, cucumber Meal 6 - 1 cup 2% cottage cheese, 2 TBSP peanut butter Diet was decent today. Nothing out of the ordinary. I had to repeat certain choices more than normal beacuse food is running low. Tomorrow I go shopping. Also, there was about 5 hours between meal 1 and 2. I didn't mean for the gap to be this large, but my group interview took longer than expected. Plus, I ended up having to run to the MVA express and have my driving record printed out. No workout today. My ankle is still healing. I walked to someone's house to do some computer work, but that was about all I could muster up. I did a lot of low level activity, but I still miss the intensity of good full court basketball games. Oh well, tomorrow is arm day. I don't have to substitute anything due to my injury tomorrow. I pretty much got my job at the airport. As long as I pass the background check, which it is very unlikely that I don't, I'm in. I also have to go take a drug test tomorrow, which I will pass. I quit smoking pot a while ago just for this reason. After my test, I will resume a very moderate level of smoking. Time to get to sleep at a reasonable time. Peace and love.
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06-30-2004, 11:54 PM	#21
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Congrats on the job. I hope it works out for you Diet looks good. Have you looked into safflower mayo?
	Essence EFA