Man Boobs of Steel

**CowPimp** · 01-14-2005, 12:45 AM

Burner02
I appreciate the support. I am very confident that I will hit that weight next time. If not, I will at least hit 240, which would still be a PR for me on CGs.

JerseyDevil
If I don't hit it on my first attempt next week, then I will go for 240. I think I should be able to hit that on my own. I am very confident I will hit it though. I was as close as you can possibly get, literally. I will do some really high lockouts as my ME lift if I fail again.

rock4832
Thanks rock. I have hit PRs on second attempts if I really put my mind to it, so I usually give it one more go at least. The second attempt didn't count in my mind. I just completely slipped out of form and lost my groove.

bracewater
I know I will, but like most people, I want it all now. Thanks man.

Arnie's left nu
Just go light for a little while. As well, you should consider doing an extra couple of warm-up sets. It could definitely make a difference.

soxmuscle
I go directly from warm-ups to my 1RM attempt. I don't write out warm-up sets on accessory work, but I feel that it means more for my 1RM attempt. I almost always start with the heavier sets and bigger lifts first.

Haha, I bought it at the health food store around here. Basically it's a cake that has some "cooked until soft" apple chunks in it.

Squat/Deadlift DE:

Warm-up
5 minutes elliptical

Box Squats
Bar x 10
135 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2

Good Mornings
225 x 5
225 x 5
225 x 5

Hyperextensions
90 x 14
90 x 14
90 x 14

Captain's Chairs
10 x 15
10 x 15
10 x 15

Hack Squats
310 x 3
310 x 3
310 x 3

Cool-down
Lower body & core stretching

Another exhausting workout; just the way I like it. I wasn't quite to the point of ME day, but I was definitely struggling a little bit to finish this workout. I kept my lower back and ab work the same in terms of reps and sets, but I will attempt to increase both next workout. I added a repetition to the good mornings. I think I will try to add 2 reps next time I do good mornings. Hack squats were pretty killer. I increased the weight 20 pounds, but I dropped the number of reps by 3. I will wave it back up.

Diet was good for the most part. The only out of place items were a turkey sandwich with cheese on fake ass WW bread and a cup of Colombo yogurt with a definite noticeable amount of sugar added. Not too bad for a cheat day, I must say.

DeadBolt · 01-14-2005, 03:56 AM

Awsome w/o's bro ripping it up!! Keep up the good work my fine fellow!

**CowPimp** · 01-15-2005, 11:40 AM

DeadBolt
Thank you mang.

Alright, I'm posting this a day late, but here ya go:

Muscular Endurance:

Warm-up
100 Jumping Jacks

Rest 30 seconds

Endurance Circuit x 3 - 1 Minute RI

Situps
50
50
42

Pushups
35
30
23

Chinups
8
8
6

Fingertip Pushups
3
3
3

Squats
40
40
40

Cool-down
Full body stretching

Alright, I finally got around to doing this endurance routine. I scrapped the HIIT carido at the end and instead did the workout in a circuit using a 1 minute rest interval in between each cycle. It was definitely killer. I will, however, add some jumping jacks and rock climbers into the mix once I get my conditioning up to par. I tried using the cumulative fatigure method here too, and I like it. My endurnace is horrid, but I will get it up to a decent level quickly. Those fingertip pushups are especially hard. My God; I had no idea.

My diet was pretty standard, except I ate about 4100 calories instead of 3900 calories. I had an additional scoop of whey in 2% milk and another half a cucumber. I think I've lost a couple of pounds by drinking so much water and not quite eating as many calories on my off week. I'm like 185 solid now. I'm not an ecto either. I'm definitely an endo/meso. How much do I have to eat?!

PreMier · 01-15-2005, 12:51 PM

To gain, I usually have to eat a shit ton.. Then maintenance is lower. Thats why im begining to think P has it right with the mini cuts and bulks. To not allow your body time to really adjust.

**P-funk** · 01-15-2005, 04:08 PM

Quote:

Originally Posted by PreMier

To gain, I usually have to eat a shit ton.. Then maintenance is lower. Thats why im begining to think P has it right with the mini cuts and bulks. To not allow your body time to really adjust.

aside from the curve ball you are throwing your body and never letting it adapt to insane amounts of calories and making it struggle to stay anabolic during the hypocaloric phase it helps to keep me lean(er) as I try and add size.

yellowmoomba · 01-15-2005, 07:12 PM

Looks like a nice change of pace from the WS!!

**CowPimp** · 01-15-2005, 11:00 PM

PreMier
Yeah, that is a good idea. As I said before though, I'm trying to stay at my current weight. I didn't want to lose weight though. I'm hoping it's just a little water my body gave up since I've been drinking more. Oh well, I guess it works well toward my goal of relative strength for the time being.

P-funk
I have found that adding calories in really small increments works pretty well too; don't add more calories until weight gain stops dead. I'll try your micro cycles sometime though.

yellowmoomba
Definitely something different. I'm still doing Westside, but this will be a nice addition. Let's see if I can increase endurance and strength simultaneously...

**CowPimp** · 01-16-2005, 01:04 AM

Bench Press DE:

Warm-up
5 minutes elliptical

Bench Press - Alternating Grips
Bar x 10
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

High Lockouts (4-6")
265 x 3
265 x 3
265 x 3

Bent Rows
195 x 4
195 x 4
195 x 4

Upright Rows
125 x 6
125 x 6
125 x 6

Tate Presses
40 x 12
40 x 12
40 x 12

Cool-down
Upper body & core stretching

I finally forced myself into doing some really high lockouts. I was surprised I could use that much weight. I think I should incorporate lockout training more. I feel like it's a good idea to get me adjusted to the heavier weights. All other accessory work was intentionally kept at the same weight and reps for this return week.

Next week I'm going to change around the exercises and starting piling on the weight and reps. I'm going to do 3 plates for a single with good mornings, and I'm going to lockout the fucking bar for a single of 245 on the CG bench press. I will succeed in doing more work for all accessory work

M.J.H. · 01-16-2005, 01:44 AM

Workouts are looking solid man! Really seems like Westside is working out well for you.

Rocco32 · 01-16-2005, 05:22 AM

Nice workout Cow. Tell me, with the BB Rows do you have trouble bending over. LOL I guess that sounds weird. With me, when I get about 185lbs the bending over isn't as easy and I don't think my back is as straight. Just wondering if you notice that or not.

**CowPimp** · 01-17-2005, 01:36 AM

MonStar
It is definitely working great for me. I couldn't be happier, although I think after this cycle I will be trying something different. I have to make sure I keep it fresh so as not to lose interest.

I hope your return goes well also. Thanks.

rock4832
I used to, when I first started doing rows a long time ago. I think all the weighted core work and heavy good mornings have really helped though. I have no trouble keeping my torso steady any more. Thanks Rock.

Alright, I made a decision today. I'm going to start putting on weight again. I know I said I wanted relative strength, but dammit, I want it size too. I started with a bang. I ate ~450 calories worth of pizza me and a friend made, and another ~150 calories in salmon cake my dad made. Today, I ate a grand total of 4300 calories, and that is about the range I will be sticking with. 4100-4300 is the target range, which is about a 10% increase over my previous maintenance intake.

This will be a lean bulk, so I am going to stick with this caloric intake until weight gain stops dead. I am going to weigh myself first thing tomorrow morning. My "wakeup" weight will be what I use to gauge progress. Weighing myself at this time is a little discouraging, because I usually weigh less, but it's also fairly consistent.

As well, my cheating will no longer be planned. I will cheat when it is an opportune time. I may not cheat for a week sometimes, and I may cheat 2 days in a row sometimes. Basically, I won't cheat unless there's someone else involved. Hanging out with friends, eating dinner at my mom's, etc.

There you have it, my new plan.

DeadBolt · 01-17-2005, 10:36 AM

Quote:

Originally Posted by CowPimp

Alright, I made a decision today. I'm going to start putting on weight again. I know I said I wanted relative strength, but dammit, I want it size too. I started with a bang. I ate ~450 calories worth of pizza me and a friend made, and another ~150 calories in salmon cake my dad made. Today, I ate a grand total of 4300 calories, and that is about the range I will be sticking with. 4100-4300 is the target range, which is about a 10% increase over my previous maintenance intake.

This will be a lean bulk, so I am going to stick with this caloric intake until weight gain stops dead. I am going to weigh myself first thing tomorrow morning. My "wakeup" weight will be what I use to gauge progress. Weighing myself at this time is a little discouraging, because I usually weigh less, but it's also fairly consistent.

As well, my cheating will no longer be planned. I will cheat when it is an opportune time. I may not cheat for a week sometimes, and I may cheat 2 days in a row sometimes. Basically, I won't cheat unless there's someone else involved. Hanging out with friends, eating dinner at my mom's, etc.

There you have it, my new plan.

Sounds like a plan! Thats the way I did it one time...best time of my life LOL. I also added about 30lbs on in 5-6months. I loved every minute of it!

Best of luck to ya...hope you put on the size your looking for!

BulkMeUp · 01-17-2005, 11:15 AM

Quote:

Originally Posted by CowPimp

Alright, I made a decision today. I'm going to start putting on weight again. I know I said I wanted relative strength, but dammit, I want it size too. .

Just curious as to what made you change your mind? If remember correctly yopu originally planned to bulk in the summer, right? Did you reach your strength goals or just got tired of the routine??

Burner02 · 01-17-2005, 04:47 PM

Quote:

Originally Posted by CowPimp

[b]
As well, my cheating will no longer be planned. I will cheat when it is an opportune time. I may not cheat for a week sometimes, and I may cheat 2 days in a row sometimes. Basically, I won't cheat unless there's someone else involved. Hanging out with friends, eating dinner at my mom's, etc.

There you have it, my new plan.

May the fork be with you, young padowan..

DeadBolt · 01-17-2005, 10:28 PM

Quote:

Originally Posted by Burner02

May the fork be with you, young padowan..

Cow just dont do what Burner did...you may need to cut sooner then you think with his chub filled diet

Just messin with ya B

**CowPimp** · 01-17-2005, 11:48 PM

DeadBolt
Damn, you made some serious gains. I don't think I'll be gaining like that, but I certainly wouldn't complain. I appreciate the well wishing.

BulkMeUp
I dunno why I changed my mind really. Part of it is that I recently lost a few pounds of water weight, and I think I even lost a pound or two of fat during my off week (I let my calories slip to about 3300 or so most of those days). However, in the end, I guess I just miss adding size. Also, I'm not changing my routine; I'm still doing Westside. My changes are purely dietary. I will be eating about 400 additional calories per day.

Burner02
Oh, it's with me. I keep one in my backpack. Thanks.

**CowPimp** · 01-18-2005, 01:02 AM

Squat/Deadlift ME:

Warm-up
5 minutes elliptical

Good Mornings
Bar x 10
135 x 3
185 x 3
225 x 3
245 x 3
265 x 1
285 x 1
315 x Miss
315 x Miss

Squats
225 x 6
225 x 6
225 x 6

Hyperextensions
90 x 15
90 x 15
90 x 15

Decline Situps
65 x 12
65 x 12
65 x 12

Cool-down
Lower body & core stretching

Bodyweight
183

I can't believe I weighed in at 183. Granted, this is first thing in the morning, but still! I will be getting to 190 soon enough...

I'm dissapointed I didn't hit 3 plates on good mornings, but I guess the gains had to stop at some point. I am, however, very happy that I broke into the 300s in the first place, so I'm not too worried. I got pinned at the bottom of the lift, so next time I do good mornings as an ME lift, I will try some suspended good mornings to improve starting strength.

Accessory work went well; I saw increases all around. However, the squats were a little weird. I haven't done squats with some decent weight in several weeks. My upper body stayed nice and rigid, but I didn't quite sit back enough during the eccentric portion of the lift, and the concentric portion of the lift was a weird hybrid between olympic and powerlifting squat styles. I will be incorporating squats and deadlifts into my accessory work a little more frequently I think. Speed box squats don't cut it. I need to make sure I have the proper motor patterns burned into my brain, especially considering I did purely olympic squats for a while. On the bright side, my range of motion looked good, and the last time I did squats for reps I did 195 x 7, 195 x 7, and 195 x 6. I definitely got stronger.

DeadBolt · 01-18-2005, 09:03 AM

Good w/o man...don't sweat those Good am's. You are still putting some killer weight up and at 183...damn! Soon enough with the upcoming bulk all your numbers will be growing...you should be very pleased with how far you've come so far.

Burner02 · 01-18-2005, 05:53 PM

Quote:

Originally Posted by DeadBolt

Cow just dont do what Burner did...you may need to cut sooner then you think with his chub filled diet

Just messin with ya B

that's ok...my nachos supreme was goood...

DeadBolt · 01-18-2005, 08:47 PM

Quote:

Originally Posted by Burner02

that's ok...my nachos supreme was goood...

I bet!

**P-funk** · 01-18-2005, 09:03 PM

Quote:

I got pinned at the bottom of the lift,

**CowPimp** · 01-19-2005, 02:26 AM

DeadBolt
I'm definitely pleased with my progress. I couldn't expect my good mornings to go up infinitely. Thanks DB.

Burner02
Nachos supreme... Lead me not into temptation...

P-funk
My thoughts exactly.

I decided to be lazy and call off from work today. I'll make up for it and go work my off day Thursday, but I just couldn't get myself to do it today. I needed to switch it up. I'm not sure if I have accrued any paid sick days yet, but if I have, then all the better.

Muscular Endurance:

Warm-up
100 Jumping Jacks

Rest 30 seconds

Endurance Circuit x 3 - 1 Minute RI

Situps
50
50
50

Pushups
35
32
27

Chinups
8
8
8

Fingertip Pushups
5
5
5

Squats
45
45
45

Cool-down
5 Minutes Bench Gasping
Full body stretching

Bodyweight
181

Damned circuit training kicked my ass again. I added 5 minutes of benchg gasping to my cool down. This is where I lay on my bench gasping for air and trying to make my nausea go away. Everything improved. Squats are killer. They actually make my legs a little sore.

I'm not sure how I weighed in at 181 this morning, but I did. This is the lowest I've weighed in a while. It has to be water related. There's no way I lost 2 pounds of muscle or fat in one day, especially when I had just increased my calories a couple days prior.

My diet was totally solid today. No cheating at all. My macro breakdown looks like this (Not including vegetables):

Total: 4314
Fat: 157 1409 34%
Sat: 35 319 8%
Poly: 42 379 9%
Mono: 35 314 7%
Carbs: 378 1334 32%
Fiber: 44 0 0%
Protein: 363 1451 35%

Burner02 · 01-19-2005, 04:34 AM

Quote:

Originally Posted by CowPimp

DeadBolt
Burner02
Nachos supreme... Lead me not into temptation...

think of it as me taking one for the team...

01-14-2005, 12:45 AM	#601
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Thursday, January 13th Burner02 I appreciate the support. I am very confident that I will hit that weight next time. If not, I will at least hit 240, which would still be a PR for me on CGs. JerseyDevil If I don't hit it on my first attempt next week, then I will go for 240. I think I should be able to hit that on my own. I am very confident I will hit it though. I was as close as you can possibly get, literally. I will do some really high lockouts as my ME lift if I fail again. rock4832 Thanks rock. I have hit PRs on second attempts if I really put my mind to it, so I usually give it one more go at least. The second attempt didn't count in my mind. I just completely slipped out of form and lost my groove. bracewater I know I will, but like most people, I want it all now. Thanks man. Arnie's left nu Just go light for a little while. As well, you should consider doing an extra couple of warm-up sets. It could definitely make a difference. soxmuscle I go directly from warm-ups to my 1RM attempt. I don't write out warm-up sets on accessory work, but I feel that it means more for my 1RM attempt. I almost always start with the heavier sets and bigger lifts first. Haha, I bought it at the health food store around here. Basically it's a cake that has some "cooked until soft" apple chunks in it. Squat/Deadlift DE: Warm-up 5 minutes elliptical Box Squats Bar x 10 135 x 2 175 x 2 175 x 2 175 x 2 175 x 2 175 x 2 175 x 2 175 x 2 Good Mornings 225 x 5 225 x 5 225 x 5 Hyperextensions 90 x 14 90 x 14 90 x 14 Captain's Chairs 10 x 15 10 x 15 10 x 15 Hack Squats 310 x 3 310 x 3 310 x 3 Cool-down Lower body & core stretching Another exhausting workout; just the way I like it. I wasn't quite to the point of ME day, but I was definitely struggling a little bit to finish this workout. I kept my lower back and ab work the same in terms of reps and sets, but I will attempt to increase both next workout. I added a repetition to the good mornings. I think I will try to add 2 reps next time I do good mornings. Hack squats were pretty killer. I increased the weight 20 pounds, but I dropped the number of reps by 3. I will wave it back up. Diet was good for the most part. The only out of place items were a turkey sandwich with cheese on fake ass WW bread and a cup of Colombo yogurt with a definite noticeable amount of sugar added. Not too bad for a cheat day, I must say.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-14-2005, 03:56 AM	#602
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Awsome w/o's bro ripping it up!! Keep up the good work my fine fellow!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

01-15-2005, 11:40 AM	#603
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Friday, January 14th DeadBolt Thank you mang. Alright, I'm posting this a day late, but here ya go: Muscular Endurance: Warm-up 100 Jumping Jacks Rest 30 seconds Endurance Circuit x 3 - 1 Minute RI Situps 50 50 42 Pushups 35 30 23 Chinups 8 8 6 Fingertip Pushups 3 3 3 Squats 40 40 40 Cool-down Full body stretching Alright, I finally got around to doing this endurance routine. I scrapped the HIIT carido at the end and instead did the workout in a circuit using a 1 minute rest interval in between each cycle. It was definitely killer. I will, however, add some jumping jacks and rock climbers into the mix once I get my conditioning up to par. I tried using the cumulative fatigure method here too, and I like it. My endurnace is horrid, but I will get it up to a decent level quickly. Those fingertip pushups are especially hard. My God; I had no idea. My diet was pretty standard, except I ate about 4100 calories instead of 3900 calories. I had an additional scoop of whey in 2% milk and another half a cucumber. I think I've lost a couple of pounds by drinking so much water and not quite eating as many calories on my off week. I'm like 185 solid now. I'm not an ecto either. I'm definitely an endo/meso. How much do I have to eat?!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-15-2005, 12:51 PM	#604
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	To gain, I usually have to eat a shit ton.. Then maintenance is lower. Thats why im begining to think P has it right with the mini cuts and bulks. To not allow your body time to really adjust.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-15-2005, 07:12 PM	#606
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	Looks like a nice change of pace from the WS!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

01-15-2005, 11:00 PM	#607
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	PreMier Yeah, that is a good idea. As I said before though, I'm trying to stay at my current weight. I didn't want to lose weight though. I'm hoping it's just a little water my body gave up since I've been drinking more. Oh well, I guess it works well toward my goal of relative strength for the time being. P-funk I have found that adding calories in really small increments works pretty well too; don't add more calories until weight gain stops dead. I'll try your micro cycles sometime though. yellowmoomba Definitely something different. I'm still doing Westside, but this will be a nice addition. Let's see if I can increase endurance and strength simultaneously...
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-16-2005, 01:04 AM	#608
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Saturday, January 15th Bench Press DE: Warm-up 5 minutes elliptical Bench Press - Alternating Grips Bar x 10 125 x 3 125 x 3 125 x 3 125 x 3 125 x 3 125 x 3 125 x 3 125 x 3 High Lockouts (4-6") 265 x 3 265 x 3 265 x 3 Bent Rows 195 x 4 195 x 4 195 x 4 Upright Rows 125 x 6 125 x 6 125 x 6 Tate Presses 40 x 12 40 x 12 40 x 12 Cool-down Upper body & core stretching I finally forced myself into doing some really high lockouts. I was surprised I could use that much weight. I think I should incorporate lockout training more. I feel like it's a good idea to get me adjusted to the heavier weights. All other accessory work was intentionally kept at the same weight and reps for this return week. Next week I'm going to change around the exercises and starting piling on the weight and reps. I'm going to do 3 plates for a single with good mornings, and I'm going to lockout the fucking bar for a single of 245 on the CG bench press. I will succeed in doing more work for all accessory work
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-16-2005, 01:44 AM	#609
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Workouts are looking solid man! Really seems like Westside is working out well for you.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

01-16-2005, 05:22 AM	#610
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Nice workout Cow. Tell me, with the BB Rows do you have trouble bending over. LOL I guess that sounds weird. With me, when I get about 185lbs the bending over isn't as easy and I don't think my back is as straight. Just wondering if you notice that or not.
	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...

01-17-2005, 01:36 AM	#611
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Sunday, January 16th MonStar It is definitely working great for me. I couldn't be happier, although I think after this cycle I will be trying something different. I have to make sure I keep it fresh so as not to lose interest. I hope your return goes well also. Thanks. rock4832 I used to, when I first started doing rows a long time ago. I think all the weighted core work and heavy good mornings have really helped though. I have no trouble keeping my torso steady any more. Thanks Rock. Alright, I made a decision today. I'm going to start putting on weight again. I know I said I wanted relative strength, but dammit, I want it size too. I started with a bang. I ate ~450 calories worth of pizza me and a friend made, and another ~150 calories in salmon cake my dad made. Today, I ate a grand total of 4300 calories, and that is about the range I will be sticking with. 4100-4300 is the target range, which is about a 10% increase over my previous maintenance intake. This will be a lean bulk, so I am going to stick with this caloric intake until weight gain stops dead. I am going to weigh myself first thing tomorrow morning. My "wakeup" weight will be what I use to gauge progress. Weighing myself at this time is a little discouraging, because I usually weigh less, but it's also fairly consistent. As well, my cheating will no longer be planned. I will cheat when it is an opportune time. I may not cheat for a week sometimes, and I may cheat 2 days in a row sometimes. Basically, I won't cheat unless there's someone else involved. Hanging out with friends, eating dinner at my mom's, etc. There you have it, my new plan.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-17-2005, 11:48 PM	#616
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	DeadBolt Damn, you made some serious gains. I don't think I'll be gaining like that, but I certainly wouldn't complain. I appreciate the well wishing. BulkMeUp I dunno why I changed my mind really. Part of it is that I recently lost a few pounds of water weight, and I think I even lost a pound or two of fat during my off week (I let my calories slip to about 3300 or so most of those days). However, in the end, I guess I just miss adding size. Also, I'm not changing my routine; I'm still doing Westside. My changes are purely dietary. I will be eating about 400 additional calories per day. Burner02 Oh, it's with me. I keep one in my backpack. Thanks.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-18-2005, 01:02 AM	#617
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Monday, January 17th Squat/Deadlift ME: Warm-up 5 minutes elliptical Good Mornings Bar x 10 135 x 3 185 x 3 225 x 3 245 x 3 265 x 1 285 x 1 315 x Miss 315 x Miss Squats 225 x 6 225 x 6 225 x 6 Hyperextensions 90 x 15 90 x 15 90 x 15 Decline Situps 65 x 12 65 x 12 65 x 12 Cool-down Lower body & core stretching Bodyweight 183 I can't believe I weighed in at 183. Granted, this is first thing in the morning, but still! I will be getting to 190 soon enough... I'm dissapointed I didn't hit 3 plates on good mornings, but I guess the gains had to stop at some point. I am, however, very happy that I broke into the 300s in the first place, so I'm not too worried. I got pinned at the bottom of the lift, so next time I do good mornings as an ME lift, I will try some suspended good mornings to improve starting strength. Accessory work went well; I saw increases all around. However, the squats were a little weird. I haven't done squats with some decent weight in several weeks. My upper body stayed nice and rigid, but I didn't quite sit back enough during the eccentric portion of the lift, and the concentric portion of the lift was a weird hybrid between olympic and powerlifting squat styles. I will be incorporating squats and deadlifts into my accessory work a little more frequently I think. Speed box squats don't cut it. I need to make sure I have the proper motor patterns burned into my brain, especially considering I did purely olympic squats for a while. On the bright side, my range of motion looked good, and the last time I did squats for reps I did 195 x 7, 195 x 7, and 195 x 6. I definitely got stronger. Last edited by CowPimp : 01-18-2005 at 01:12 AM.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-18-2005, 09:03 AM	#618
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Good w/o man...don't sweat those Good am's. You are still putting some killer weight up and at 183...damn! Soon enough with the upcoming bulk all your numbers will be growing...you should be very pleased with how far you've come so far.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

01-19-2005, 02:26 AM	#622
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Tuesday, January 18th DeadBolt I'm definitely pleased with my progress. I couldn't expect my good mornings to go up infinitely. Thanks DB. Burner02 Nachos supreme... Lead me not into temptation... P-funk My thoughts exactly. I decided to be lazy and call off from work today. I'll make up for it and go work my off day Thursday, but I just couldn't get myself to do it today. I needed to switch it up. I'm not sure if I have accrued any paid sick days yet, but if I have, then all the better. Muscular Endurance: Warm-up 100 Jumping Jacks Rest 30 seconds Endurance Circuit x 3 - 1 Minute RI Situps 50 50 50 Pushups 35 32 27 Chinups 8 8 8 Fingertip Pushups 5 5 5 Squats 45 45 45 Cool-down 5 Minutes Bench Gasping Full body stretching Bodyweight 181 Damned circuit training kicked my ass again. I added 5 minutes of benchg gasping to my cool down. This is where I lay on my bench gasping for air and trying to make my nausea go away. Everything improved. Squats are killer. They actually make my legs a little sore. I'm not sure how I weighed in at 181 this morning, but I did. This is the lowest I've weighed in a while. It has to be water related. There's no way I lost 2 pounds of muscle or fat in one day, especially when I had just increased my calories a couple days prior. My diet was totally solid today. No cheating at all. My macro breakdown looks like this (Not including vegetables): Total: 4314 Fat: 157 1409 34% Sat: 35 319 8% Poly: 42 379 9% Mono: 35 314 7% Carbs: 378 1334 32% Fiber: 44 0 0% Protein: 363 1451 35%
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos