Man Boobs of Steel

PreMier · 12-06-2004, 11:28 PM

Nice PR on squats

Rocco32 · 12-06-2004, 11:33 PM

Damn, great w/o Cow. Your weights are shooting up. Are you doing reg squats or box squats?!? And do you go to failure on your accessory work?

Randy · 12-07-2004, 01:20 AM

What does abort mean on squats cow?

Rocco32 · 12-07-2004, 01:23 AM

Means he decided to re-rack and try again.

Randy · 12-07-2004, 01:25 AM

Quote:

Originally Posted by rock4832

Means he decided to re-rack and try again.

Oh ok

Hey, what am I laughing at, I'm still at 135's on my dead

Rocco32 · 12-07-2004, 01:31 AM

Quote:

Originally Posted by Randy

Oh ok

Hey, what am I laughing at, I'm still at 135's on my dead

No shame in that, I used to have trouble with 95!

Randy · 12-07-2004, 01:34 AM

Yeah I just started them last week. I will be adding a little weight this week I will probably toss on 150 and go another week. I am feeling good now with the form, but the exercise is still new to me. I'm going to move up very gradual.

I'm doing 3 sets of 10 now with varied grip.

bracewater · 12-07-2004, 09:26 AM

nice weights there cow pimp.

I've been checking out your journal, nice gains in strength.

I have a meal plan similar to yours. I'll check in from time to time. keep up the good work

oh btw what does PR mean? and I've never heard of good mornings until I came here? sorry for the newb questions

**CowPimp** · 12-07-2004, 10:30 AM

PreMier
Thanks man. Squats have always been one of my worst lifts, so it was a definite confidence booster.

rock4832
I use the cumulative fatigue method. Basically, if I do 3 sets of an exercise, I try to match that number of reps on all 3 sets. My goal is to reach failure on the final set, but not the first two. However, as you can see with my decline situps, I do occasionally hit failure when attempting to increase weight or repetitions. It just gives me a goal to meet next time though. 65 x 10 x 3 is what I must accomplish for that lift.

Randy
Progress will surely come. I noticed huge progress in my deadlifts. I also started with 135, although I did cleans before I did deadlifts, so that probably helped. I suggest trying to use a pronated grip as much as possible. However, at a certain point you are going to become limited by grip, and you will probably have to use an alternating grip. I have to use an alternating grip with much over 225-245.

bracewater
Thanks for stopping in. PR stands for personal record. Some people say PB, which stands for personal best. I don't bother highlighting PRs in my accessory work, only in my max effort lifts. Good mornings are great at working the posterior chain: hamstrings, gluts, erector spinae, and calves. Here is a good description, although I don't go down quite as far as he does:

http://www.bsu.edu/webapps/strengthl...s.asp?exid=168

GoalGetter · 12-07-2004, 10:34 AM

Quote:

Originally Posted by CowPimp

bracewater
Thanks for stopping in. PR stands for personal record. Some people say PB, which stands for personal best. I don't bother highlighting PRs in my accessory work, only in my max effort lifts. Good mornings are great at working the posterior chain: hamstrings, gluts, erector spinae, and calves. Here is a good description, although I don't go down quite as far as he does:

http://www.bsu.edu/webapps/strengthl...s.asp?exid=168

Holy crap. I've been doing this wrong. I knew it. Thanks for the link, I know it was for bracewater, but it was helpful for me too. hahaha!

BulkMeUp · 12-07-2004, 10:37 AM

Quote:

Originally Posted by CowPimp

http://www.bsu.edu/webapps/strengthl...s.asp?exid=168

Dont think i will be doing those anytime soon!

bracewater · 12-07-2004, 10:44 AM

Ok I get it, PR. I should be more intuitive

the good mornings look like a pretty good excersize. I may have to incorporate some into my future lifts.

also Cow Pimp you mentioned that you worked at the air port? which one? Dulles? BWI? Reagan?

reason I ask is I used to sling baggage at Dulles for a while back in 2002

flying for free was great too

DeadBolt · 12-07-2004, 09:24 PM

Quote:

Originally Posted by BulkMeUp

Dont think i will be doing those anytime soon!

YOUR KIDDING ME!!! Those things are awsome. Is tarted them the other week and love them. can't wait to do them this week b/c I can't do deads. Soon I'll have both deads and GM's in my routine.

Woo Hoo glad to be back. Put in 50+ hours of work last week and full time school. Haven't been at my comp in a while. Just finished my last project for finals---12 hours of doing homework what a day off LOL.

Man I want to say so many thing b/c I'm so happy my work is done..but I'll settle for whats up CP how ya doing?

Looks like you got some more followers eh?

Rocco32 · 12-07-2004, 10:00 PM

Thanks from me for the link too Cowpimp!

**CowPimp** · 12-07-2004, 10:34 PM

I'm glad that link was helpful. That entire site is great. They have videos for a lot of different lifts. That kid uses really good form too. There are a couple of other people who do the videos, but the bandanna guy is really strict. Here's the general site:

http://www.bsu.edu/webapps/strengthlab/home.htm

GoalGetter
The key is to think hips back, hips forward. The rest will come almost naturally. How were you doing them before?

BulkMeUp
It's an awesome exercise. Don't be discouraged just because it looks like your back takes a beating. It does, but in a truly good way. The first time I did good mornings was an experience to remember.

bracewater
I definitely recommend incorporating them. It's a big part of Westside. I have been neglecting them as an ME lift until recently.

I work at Dulles for Independence Air, formerly Atlantic Coast Airlines. I'm a bag slinger myself. Who did you work for?

DeadBolt
Wow, sounds like a bitchin' week. School will be over soon though! How do you expect to do in your classes grade wise?

I'm doing alright myself, thanks. I'm gonna have to start putting in 50 hour weeks myself to scrape together the money for some classes next semester. One class, which is required for exercise science, will give me my CPR certification. Then, I can get my ACE, or similar, certification over the summer. I want more money, and I want to start getting PT experience. Yes, even if it means working at Bally's or something to start.

rock4832
No problem. Now go whip that posterior into shape!

DeadBolt · 12-07-2004, 10:47 PM

Yea I've had a crazy week and the upcoming ones are going to be even busier. Classes are alright..I think I'll do decent. Only class I will have problems with is my health class LOL b/c I missed a test and he wont let me make it up so thats 33% of my test grades. Big oucher when it comes to his grading system.

Yea I just found out I got some killer financial aid so my semester is paid off...what a load off my mind! Did you file for financial aid? I got CPR cert. through the fire dept. so I don't need to take that class...I was thinking of doing the same as you and going for my PT cert this summer. I'd love to get it done in between my classes I'll be taking over the summer. I'll have to see how it works out. We will def. be conversing about this in the futur LOL before I do anything. I was thinking about ISSA..same as Rob Dimaggio..I read up on it and I like what they have to offer.

Rocco32 · 12-07-2004, 10:56 PM

Quote:

Originally Posted by CowPimp

rock4832
No problem. Now go whip that posterior into shape!

LOL. Today was actually Good AM's and SLDL. Wish I had that link before the w/o. I basically do it the way in the link but I was wondering the whole time, "Is this right". And second guessing yourself during the exercise sucks. Only difference is I have a narrower stance, but no longer

**CowPimp** · 12-07-2004, 11:13 PM

DeadBolt
I hate professors who don't give any leeway in a situation like that. Financial aid is great, but I'm not getting it this time around. I got it my first few semesters. However, due to some issues with my parent's tax information, I wasn't able to get it this time around. Next time I will be able to use my own tax information though. I'm going to do my taxes ASAP once the new year rolls around.

We'll definitely have to keep each other updated on our quests for knowledge. It sounds like we have similar goals in a lot of ways. I looked into ISSA too, and I am definitely considering that. I really wanted an NSCA cert, but you need a bachelor's degree to be eligible to take the test. NASM looks like they offer nice certifications too. However, the ISSA certification seems more complete relative to NASM. NASM seems like they suggest some pre-requisite knowledge.

rock4832
Confidence is definitely important; especially on a lift like the good morning. Also, I don't think a really wide stance is necessary. I go where it's comfortable. Same for squats.

BigDyl · 12-07-2004, 11:17 PM

Nice lifts all around Cow. I'm thinking about going Westside soon myself.

How exactly do you go heavy on good mornings, I havent figured it out yet. Also haven't figured out what a reverse hyper is.

**CowPimp** · 12-08-2004, 02:21 AM

Rest day again. I never have enough energy on days where I have school and work. I get like 6 hours of sleep, which is not enough. That just means I'll have to make sure I do my callisthenics routine the other two days this week I don't lift.

Work was crazy today. Our regular supervisor called off to take care of his sick son. I got stuck with the damned radio and had to play his role. Plus, we only had 4 people for most of the day. We're supposed to have 9 plus a supervisor, not to mention our ramps handles more cities than the other ramps. Oi, at least I have off tomorrow.

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

Snack
bag trail mix

Meal2
2 slices WW bread, 2 TBS PB, 1 scoop whey, 1 cup 2% milk, cucumber

Meal3
trioplex bar

Meal4
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery

Meal5
tin sardines, 3 oz chicken breast, 6oz hulled barley, 20G olive oil dressing & golden flax seed, lettuce, tomato

Snack
1 scoop whey, 1 cup 2% milk

Meal6
1 cup 2% cottage cheese, 2 TBS PB

**CowPimp** · 12-08-2004, 02:24 AM

Quote:

Originally Posted by BigDyl

Nice lifts all around Cow. I'm thinking about going Westside soon myself.

How exactly do you go heavy on good mornings, I havent figured it out yet. Also haven't figured out what a reverse hyper is.

Definitely look into it. Westside owns.

You use a weight that doesn't allow you to do many reps...

It's like a hyperextension, except your hips and legs are what move what your upper body remains stationary. Here's a link, although there's no picture or video:

http://www.bsu.edu/webapps/strengthl...s.asp?exid=171

Rocco32 · 12-08-2004, 02:25 AM

So what's your reasoning for doing the callisthenics routine? Are you afraid of overtraining doing that with Westside?

Randy · 12-08-2004, 02:57 AM

Quote:

Originally Posted by CowPimp

Randy
Progress will surely come. I noticed huge progress in my deadlifts. I also started with 135, although I did cleans before I did deadlifts, so that probably helped. I suggest trying to use a pronated grip as much as possible. However, at a certain point you are going to become limited by grip, and you will probably have to use an alternating grip. I have to use an alternating grip with much over 225-245.

Thanks for the words of wisdom Cow... I just started with alternating grip after seeing all the pros using that method. I figured the best was to learn and become familiar with the proper form is by practicing the way I will be lifting as an advanced lifter. It actually feels pretty comfortable to me, I did try both ways though. I didn't work out yesterday cause it was my final, and today was the aftermath of it so I took one more day off to clear the mind

. Tomorrow I go back to serious lifting.

12-06-2004, 11:28 PM	#331
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Nice PR on squats
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-06-2004, 11:33 PM	#332
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Damn, great w/o Cow. Your weights are shooting up. Are you doing reg squats or box squats?!? And do you go to failure on your accessory work?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-07-2004, 01:20 AM	#333
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	What does abort mean on squats cow?
	- 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

12-07-2004, 01:23 AM	#334
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Means he decided to re-rack and try again.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-07-2004, 01:34 AM	#337
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Yeah I just started them last week. I will be adding a little weight this week I will probably toss on 150 and go another week. I am feeling good now with the form, but the exercise is still new to me. I'm going to move up very gradual. I'm doing 3 sets of 10 now with varied grip.
	- 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

12-07-2004, 09:26 AM	#338
bracewater Registered User Join Date: Nov 2004 Location: VA Posts: 137	nice weights there cow pimp. I've been checking out your journal, nice gains in strength. I have a meal plan similar to yours. I'll check in from time to time. keep up the good work oh btw what does PR mean? and I've never heard of good mornings until I came here? sorry for the newb questions
	VisitMy Journal STATS: (As of 1/5/05) Age: 24 Height: 5'11" Weight: 195lbs Bench: 310 Squat: 365 Dead Lift: 375 TOTAL: 1050

12-07-2004, 10:30 AM	#339
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	PreMier Thanks man. Squats have always been one of my worst lifts, so it was a definite confidence booster. rock4832 I use the cumulative fatigue method. Basically, if I do 3 sets of an exercise, I try to match that number of reps on all 3 sets. My goal is to reach failure on the final set, but not the first two. However, as you can see with my decline situps, I do occasionally hit failure when attempting to increase weight or repetitions. It just gives me a goal to meet next time though. 65 x 10 x 3 is what I must accomplish for that lift. Randy Progress will surely come. I noticed huge progress in my deadlifts. I also started with 135, although I did cleans before I did deadlifts, so that probably helped. I suggest trying to use a pronated grip as much as possible. However, at a certain point you are going to become limited by grip, and you will probably have to use an alternating grip. I have to use an alternating grip with much over 225-245. bracewater Thanks for stopping in. PR stands for personal record. Some people say PB, which stands for personal best. I don't bother highlighting PRs in my accessory work, only in my max effort lifts. Good mornings are great at working the posterior chain: hamstrings, gluts, erector spinae, and calves. Here is a good description, although I don't go down quite as far as he does: http://www.bsu.edu/webapps/strengthl...s.asp?exid=168
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-07-2004, 10:44 AM	#342
bracewater Registered User Join Date: Nov 2004 Location: VA Posts: 137	Ok I get it, PR. I should be more intuitive the good mornings look like a pretty good excersize. I may have to incorporate some into my future lifts. also Cow Pimp you mentioned that you worked at the air port? which one? Dulles? BWI? Reagan? reason I ask is I used to sling baggage at Dulles for a while back in 2002 flying for free was great too
	VisitMy Journal STATS: (As of 1/5/05) Age: 24 Height: 5'11" Weight: 195lbs Bench: 310 Squat: 365 Dead Lift: 375 TOTAL: 1050

12-07-2004, 10:00 PM	#344
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Thanks from me for the link too Cowpimp!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-07-2004, 10:34 PM	#345
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I'm glad that link was helpful. That entire site is great. They have videos for a lot of different lifts. That kid uses really good form too. There are a couple of other people who do the videos, but the bandanna guy is really strict. Here's the general site: http://www.bsu.edu/webapps/strengthlab/home.htm GoalGetter The key is to think hips back, hips forward. The rest will come almost naturally. How were you doing them before? BulkMeUp It's an awesome exercise. Don't be discouraged just because it looks like your back takes a beating. It does, but in a truly good way. The first time I did good mornings was an experience to remember. bracewater I definitely recommend incorporating them. It's a big part of Westside. I have been neglecting them as an ME lift until recently. I work at Dulles for Independence Air, formerly Atlantic Coast Airlines. I'm a bag slinger myself. Who did you work for? DeadBolt Wow, sounds like a bitchin' week. School will be over soon though! How do you expect to do in your classes grade wise? I'm doing alright myself, thanks. I'm gonna have to start putting in 50 hour weeks myself to scrape together the money for some classes next semester. One class, which is required for exercise science, will give me my CPR certification. Then, I can get my ACE, or similar, certification over the summer. I want more money, and I want to start getting PT experience. Yes, even if it means working at Bally's or something to start. rock4832 No problem. Now go whip that posterior into shape!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-07-2004, 10:47 PM	#346
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Yea I've had a crazy week and the upcoming ones are going to be even busier. Classes are alright..I think I'll do decent. Only class I will have problems with is my health class LOL b/c I missed a test and he wont let me make it up so thats 33% of my test grades. Big oucher when it comes to his grading system. Yea I just found out I got some killer financial aid so my semester is paid off...what a load off my mind! Did you file for financial aid? I got CPR cert. through the fire dept. so I don't need to take that class...I was thinking of doing the same as you and going for my PT cert this summer. I'd love to get it done in between my classes I'll be taking over the summer. I'll have to see how it works out. We will def. be conversing about this in the futur LOL before I do anything. I was thinking about ISSA..same as Rob Dimaggio..I read up on it and I like what they have to offer.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

12-07-2004, 11:13 PM	#348
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	DeadBolt I hate professors who don't give any leeway in a situation like that. Financial aid is great, but I'm not getting it this time around. I got it my first few semesters. However, due to some issues with my parent's tax information, I wasn't able to get it this time around. Next time I will be able to use my own tax information though. I'm going to do my taxes ASAP once the new year rolls around. We'll definitely have to keep each other updated on our quests for knowledge. It sounds like we have similar goals in a lot of ways. I looked into ISSA too, and I am definitely considering that. I really wanted an NSCA cert, but you need a bachelor's degree to be eligible to take the test. NASM looks like they offer nice certifications too. However, the ISSA certification seems more complete relative to NASM. NASM seems like they suggest some pre-requisite knowledge. rock4832 Confidence is definitely important; especially on a lift like the good morning. Also, I don't think a really wide stance is necessary. I go where it's comfortable. Same for squats.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-08-2004, 02:21 AM	#350
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Tuesday, December 7th Rest day again. I never have enough energy on days where I have school and work. I get like 6 hours of sleep, which is not enough. That just means I'll have to make sure I do my callisthenics routine the other two days this week I don't lift. Work was crazy today. Our regular supervisor called off to take care of his sick son. I got stuck with the damned radio and had to play his role. Plus, we only had 4 people for most of the day. We're supposed to have 9 plus a supervisor, not to mention our ramps handles more cities than the other ramps. Oi, at least I have off tomorrow. 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 Snack bag trail mix Meal2 2 slices WW bread, 2 TBS PB, 1 scoop whey, 1 cup 2% milk, cucumber Meal3 trioplex bar Meal4 can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery Meal5 tin sardines, 3 oz chicken breast, 6oz hulled barley, 20G olive oil dressing & golden flax seed, lettuce, tomato Snack 1 scoop whey, 1 cup 2% milk Meal6 1 cup 2% cottage cheese, 2 TBS PB
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-08-2004, 02:25 AM	#352
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	So what's your reasoning for doing the callisthenics routine? Are you afraid of overtraining doing that with Westside?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-08-2004, 04:19 AM	#354
P-funk Patrick Super Moderator Join Date: Dec 2002