Man Boobs of Steel

Randy · 11-28-2004, 11:20 PM

mucho gracias cow. I will read and file for future reference.

**CowPimp** · 11-29-2004, 01:56 AM

Callisthenics

Warmup
100 Jumping Jacks

Plyometrics
Jump Squats
Clap Pushups
Alternating Leg Bounds

Rest ~1 Minute

Muscular Endurance
Squats
Pushups
Bicycle Crunches
Pullups

Rest ~1 Minute

Sprints
Suicides

I went for something different besides cardio, and it kicked my ass. My calves are actually sore from this circuit routine. Oddly enough, my traps are still sore from when I did cleans. I'm going to be doing this routine more often, and doing HIIT cardio less often. I enjoy this type of workout more than cardio. Eventually I will graduate to going through this routine, or a similar one, 2 or 3 times in a row with some rest in between (Or, lasting longer on the exercises listed), but this was about 12-15 minutes of death.

My diet was fairly standard today. However, for my PWO meal I had 1 cup of oats, 30G of brewer's yeast, and a cup of milk. Don't EVER put brewer's yeast on oatmeal. It tastes like rotting goat balls. As well, my after work snack was a cup of milk and 1/2 cup of 2% cottage cheese. Besides that, all meals were standard.

Randy · 11-29-2004, 02:27 AM

Quote:

Originally Posted by CowPimp

Don't EVER put brewer's yeast on oatmeal. It tastes like rotting goat balls.

I never tried rotting goat balls, How do they taste Cow?

Thanks for the tip though, I will steer clear of brewers yeast on oatmeal.

BulkMeUp · 11-29-2004, 10:09 AM

Quote:

Originally Posted by CowPimp

. However, for my PWO meal I had 1 cup of oats, 30G of brewer's yeast, and a cup of milk. Don't EVER put brewer's yeast on oatmeal..

What was the purpose of the yeast?

Randy · 11-29-2004, 03:28 PM

Quote:

Originally Posted by BulkMeUp

What was the purpose of the yeast?

Cow likes bread

BulkMeUp · 11-29-2004, 03:44 PM

Quote:

Originally Posted by Randy

Cow likes bread

I prefer to have my bread baked outside my belly!

Randy · 11-29-2004, 03:51 PM

That is not how my cat feels

BulkMeUp · 11-29-2004, 03:53 PM

Quote:

Originally Posted by Randy

That is not how my cat feels

You use your cat's belly to bake bread?

DeadBolt · 11-29-2004, 04:54 PM

Hmm I've read all kinda of stuff about circuit callisthenics but never actually thought of doing it for cardio. Good idea man mucho props for using it before I did heh.

Randy · 11-29-2004, 05:40 PM

Quote:

Originally Posted by BulkMeUp

You use your cat's belly to bake bread?

No, you ninny

my cat uses my belly to make bread

VicVega · 11-29-2004, 10:29 PM

Cow, what is your 2300 cal diet and workout plan/schedule?

**CowPimp** · 11-30-2004, 12:06 AM

Randy
They taste like brewer's yeast on oatmeal.

BulkMeUp
Brewer's yeast is 50-60% protein by weight. There are 16G of protein in 30G of it. I ran out of whey, so I slapped together some crap. It also contains a whole host of other nutrients. It's really good stuff.

DeadBolt
Thanks, you should definitely try it. My calves are so damned sore! It's ridiculous. I'm not sure they have ever been this sore before. As well, I was gasping for air on those suicides. My heart rate was through the roof. I'm going to try and do some tomorrow too, if I'm not too tired.

VicVega
I'm bulking right now. I was eating 2300 calories a while ago, and that is way too low anyway. Is this something you came across in an old thread?

Just a random note: I turned 20 today. I didn't really have any fun because it was just a crazy day at work. I straight busted my ass for 6 hours straight before I even got to take my dinner break, which was the first time I even got to take a breather. Of course, that didn't stop my from eating on schedule. If you ever see someone handling your luggage and eating food at the same time, it's probably me.

Squat/DL ME:

Good Mornings
105 x 3
125 x 3
145 x 3
165 x 3
185 x 1
205 x 1
235 x 1
245 x 1

Platform SLDLs
245 x 6
245 x 6
245 x 6

Romanian Deadlifts
225 x 7
225 x 7
225 x 7

Decline Situps
65 x 9
65 x 9
65 x 9

I nixed the calf work today because I was running late, and my calves are still really sore from those callisthenics anyway. I felt they needed recovery time. If this callisthenics programs keeps pounding my calves like this, then I think I might start implementing some quad work into this routine.

Everything went really well. The good mornings felt solid. I don't quite get parallel to the ground because I arch my back heavily. However, I have trouble maintaining the form, especially with such heavy weight, if I go down any further. Either way, I pulled some numbers I am happy with. All my accessory work went up by a rep or two as well.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C

Meal2 - PWO
1 cup oats, 1 1/2 scoops whey, 1/2 cup 2% milk

Meal3
2 slices WW bread, 2 TBS PB, 1 1/2 cup 2% milk, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery

Meal6
tin sardines, 3oz chicken breast, 6oz sweet potatoes, 20G olive oil dressing & golden flax seed, lettuce, orange pepper

Meal7
1 cup 2% cottage cheese, 2 TBS PB

Diet went well today. I'm out of protien supplements except for a few bars. Still waiting for my shipments to come. I basically substituted with milk. I'm still pleased.

PreMier · 11-30-2004, 12:15 AM

Happy Birthday!

Randy · 11-30-2004, 01:09 AM

It's Cow's Birthday today.... Happy Birthday Cow... You old man

Randy · 11-30-2004, 01:10 AM

Hey Cow...on your diet....are you eating every 2 hours, or every 3? I assume 3.

**P-funk** · 11-30-2004, 04:20 AM

happy birthday freak show

DeadBolt · 11-30-2004, 08:39 AM

Hey Happy Birhtday Bro!!

Awsome GM's...thats some killer weights your using. Progressing very nicely keep it up!!

Ill try it one day once I'm 100% or close to it. I am still hurting...knee and now my hip flexor and groin area is really killing me. I tried laying down and lifting my legs but it aint happenin'. I can use my right one but the second I apply force to the left I just have some severe pain.

BulkMeUp · 11-30-2004, 08:40 AM

Happy Birthday to you, Cow!!

**CowPimp** · 11-30-2004, 10:06 AM

Thanks everybody. I really do appreciate the well wishing.

Randy
At work it's every 3-3.5. However, the rest of the day it's 2-3.5, except for after my PWO meal when I only wait 30-60 minutes.

Cold Iron · 11-30-2004, 10:18 AM

Happy birthday cp

Randy · 11-30-2004, 06:46 PM

Yeah I try to consume 50 grams of protein within no more than 3 hours apart.Doing this though, I sometimes find it hard to get 6 meals in. On the other hand from what I'm hearing it might be to soon to consume 50 grams in 2 hours.But if I could do 50 in 2 hours I could get my 6 meals in a day much easier.

As my pwo meal, I agree I make sure it is no more than within 1 hour from workout. Gear users call this the "Golden Hour" I believe

But this I hear is the best time for your body to consume and absorb its nutrients and protein.

So did you cheat on your birthday?

Quote:

Originally Posted by CowPimp

Thanks everybody. I really do appreciate the well wishing.

Randy
At work it's every 3-3.5. However, the rest of the day it's 2-3.5, except for after my PWO meal when I only wait 30-60 minutes.

**CowPimp** · 12-01-2004, 01:27 AM

Arnie's left nu
Thanks man!

Randy
I wasn't really able to do any good cheating. I was too busy working and trying to get to sleep at a decent time for school, which I actually didn't goto today. I've been really good about attending lectures though, so I should be fine. Anyway, I will probably celebrate my birthday with my family tomorrow or Thursday. I suggested that we go eat sushi! Hell yeah!

Callisthenics

Warmup
100 Jumping Jacks

Plyometrics
Jump Squats x 30
Clap Pushups x 15
Distance Skips x ?

Rest ~1 Minute

Muscular Endurance
Squats x 35
Pushups x 20
Bicycle Crunches x ?
Pullups x 10

Rest ~1 Minute

Sprints
Suicides x 1

I've decided that I am going to actually count my reps on exercises. This way I can progress properly. I'll stick with these numbers until I can get through the routine with relative ease, then increase the numbers just shy of puking territory.

My calfs were still fucking sore today, really sore! Maybe plyometrics are really good calf builders? Who knows. Only time will tell. My hamstrings are fairly sore too. Those Romanian deadlifts really do the trick. Either way, I am really liking this type of workout.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C

Meal2 - PWO
1 cup oats, 1 1/2 cups 2% milk

Meal3
2 slices WW bread, 2 TBS PB, 1 1/2 cup 2% milk, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery

Meal6
tin sardines, 3oz chicken breast, 6oz sweet potatoes, 20G olive oil dressing & golden flax seed, lettuce, orange pepper

Snack
1 cup 2% milk, 1 scoop whey

Meal7
1 cup 2% cottage cheese, 2 TBS PB

Standard diet. My supplements arrived today while I was at work: whey protein, egg protein, and protein bars. I'm good to go for a little while.

Randy · 12-01-2004, 03:45 PM

Quote:

Originally Posted by CowPimp

Randy
I wasn't really able to do any good cheating. I was too busy working and trying to get to sleep at a decent time for school, which I actually didn't goto today. I've been really good about attending lectures though, so I should be fine. Anyway, I will probably celebrate my birthday with my family tomorrow or Thursday. I suggested that we go eat sushi! Hell yeah!

Cow,

That's good that your sticking to the diet through the toughest times.
As for school it is hard sometimes to juggle it with everything else going on.
Right now I'm just taking a light load, but even that can be a burden sometimes. The lectures are important. If the teacher is a good one, I usually get most from the lectures. But in the case of my current course, the teacher sucks ass. I'm sure I could get more from staying home and skipping the classes all together

Sushi!....Blahhhhhhhh Humbug.... I've never been a sushi guy. I turn green just looking at that stuff. I have always been a meat and potato man. But love "Tacos!"

11-28-2004, 11:20 PM	#271
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	mucho gracias cow. I will read and file for future reference.
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

11-29-2004, 01:56 AM	#272
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Sunday, November 28th Callisthenics Warmup 100 Jumping Jacks Plyometrics Jump Squats Clap Pushups Alternating Leg Bounds Rest ~1 Minute Muscular Endurance Squats Pushups Bicycle Crunches Pullups Rest ~1 Minute Sprints Suicides I went for something different besides cardio, and it kicked my ass. My calves are actually sore from this circuit routine. Oddly enough, my traps are still sore from when I did cleans. I'm going to be doing this routine more often, and doing HIIT cardio less often. I enjoy this type of workout more than cardio. Eventually I will graduate to going through this routine, or a similar one, 2 or 3 times in a row with some rest in between (Or, lasting longer on the exercises listed), but this was about 12-15 minutes of death. My diet was fairly standard today. However, for my PWO meal I had 1 cup of oats, 30G of brewer's yeast, and a cup of milk. Don't EVER put brewer's yeast on oatmeal. It tastes like rotting goat balls. As well, my after work snack was a cup of milk and 1/2 cup of 2% cottage cheese. Besides that, all meals were standard.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-29-2004, 03:51 PM	#277
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	That is not how my cat feels
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

11-29-2004, 04:54 PM	#279
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Hmm I've read all kinda of stuff about circuit callisthenics but never actually thought of doing it for cardio. Good idea man mucho props for using it before I did heh.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

11-29-2004, 10:29 PM	#281
VicVega Registered User Join Date: Sep 2004 Posts: 62	Cow, what is your 2300 cal diet and workout plan/schedule?
VicVega Registered User Join Date: Sep 2004 Posts: 62

11-30-2004, 12:06 AM	#282
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Randy They taste like brewer's yeast on oatmeal. BulkMeUp Brewer's yeast is 50-60% protein by weight. There are 16G of protein in 30G of it. I ran out of whey, so I slapped together some crap. It also contains a whole host of other nutrients. It's really good stuff. DeadBolt Thanks, you should definitely try it. My calves are so damned sore! It's ridiculous. I'm not sure they have ever been this sore before. As well, I was gasping for air on those suicides. My heart rate was through the roof. I'm going to try and do some tomorrow too, if I'm not too tired. VicVega I'm bulking right now. I was eating 2300 calories a while ago, and that is way too low anyway. Is this something you came across in an old thread? Just a random note: I turned 20 today. I didn't really have any fun because it was just a crazy day at work. I straight busted my ass for 6 hours straight before I even got to take my dinner break, which was the first time I even got to take a breather. Of course, that didn't stop my from eating on schedule. If you ever see someone handling your luggage and eating food at the same time, it's probably me. Squat/DL ME: Good Mornings 105 x 3 125 x 3 145 x 3 165 x 3 185 x 1 205 x 1 235 x 1 245 x 1 Platform SLDLs 245 x 6 245 x 6 245 x 6 Romanian Deadlifts 225 x 7 225 x 7 225 x 7 Decline Situps 65 x 9 65 x 9 65 x 9 I nixed the calf work today because I was running late, and my calves are still really sore from those callisthenics anyway. I felt they needed recovery time. If this callisthenics programs keeps pounding my calves like this, then I think I might start implementing some quad work into this routine. Everything went really well. The good mornings felt solid. I don't quite get parallel to the ground because I arch my back heavily. However, I have trouble maintaining the form, especially with such heavy weight, if I go down any further. Either way, I pulled some numbers I am happy with. All my accessory work went up by a rep or two as well. Meal1 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C Meal2 - PWO 1 cup oats, 1 1/2 scoops whey, 1/2 cup 2% milk Meal3 2 slices WW bread, 2 TBS PB, 1 1/2 cup 2% milk, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery Meal6 tin sardines, 3oz chicken breast, 6oz sweet potatoes, 20G olive oil dressing & golden flax seed, lettuce, orange pepper Meal7 1 cup 2% cottage cheese, 2 TBS PB Diet went well today. I'm out of protien supplements except for a few bars. Still waiting for my shipments to come. I basically substituted with milk. I'm still pleased.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-30-2004, 12:15 AM	#283
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Happy Birthday!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-30-2004, 01:09 AM	#284
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	It's Cow's Birthday today.... Happy Birthday Cow... You old man
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

11-30-2004, 01:10 AM	#285
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Hey Cow...on your diet....are you eating every 2 hours, or every 3? I assume 3.
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

11-30-2004, 04:20 AM	#286
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	happy birthday freak show
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-30-2004, 08:39 AM	#287
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Hey Happy Birhtday Bro!! Awsome GM's...thats some killer weights your using. Progressing very nicely keep it up!! Ill try it one day once I'm 100% or close to it. I am still hurting...knee and now my hip flexor and groin area is really killing me. I tried laying down and lifting my legs but it aint happenin'. I can use my right one but the second I apply force to the left I just have some severe pain.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

11-30-2004, 08:40 AM	#288
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,317	Happy Birthday to you, Cow!!

11-30-2004, 10:06 AM	#289
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Thanks everybody. I really do appreciate the well wishing. Randy At work it's every 3-3.5. However, the rest of the day it's 2-3.5, except for after my PWO meal when I only wait 30-60 minutes.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-30-2004, 10:18 AM	#290
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	Happy birthday cp

12-01-2004, 01:27 AM	#292
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Tuesday, November 30th Arnie's left nu Thanks man! Randy I wasn't really able to do any good cheating. I was too busy working and trying to get to sleep at a decent time for school, which I actually didn't goto today. I've been really good about attending lectures though, so I should be fine. Anyway, I will probably celebrate my birthday with my family tomorrow or Thursday. I suggested that we go eat sushi! Hell yeah! Callisthenics Warmup 100 Jumping Jacks Plyometrics Jump Squats x 30 Clap Pushups x 15 Distance Skips x ? Rest ~1 Minute Muscular Endurance Squats x 35 Pushups x 20 Bicycle Crunches x ? Pullups x 10 Rest ~1 Minute Sprints Suicides x 1 I've decided that I am going to actually count my reps on exercises. This way I can progress properly. I'll stick with these numbers until I can get through the routine with relative ease, then increase the numbers just shy of puking territory. My calfs were still fucking sore today, really sore! Maybe plyometrics are really good calf builders? Who knows. Only time will tell. My hamstrings are fairly sore too. Those Romanian deadlifts really do the trick. Either way, I am really liking this type of workout. Meal1 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C Meal2 - PWO 1 cup oats, 1 1/2 cups 2% milk Meal3 2 slices WW bread, 2 TBS PB, 1 1/2 cup 2% milk, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery Meal6 tin sardines, 3oz chicken breast, 6oz sweet potatoes, 20G olive oil dressing & golden flax seed, lettuce, orange pepper Snack 1 cup 2% milk, 1 scoop whey Meal7 1 cup 2% cottage cheese, 2 TBS PB Standard diet. My supplements arrived today while I was at work: whey protein, egg protein, and protein bars. I'm good to go for a little while.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos