Man Boobs of Steel

**CowPimp** · 02-22-2005, 10:23 AM

Squat/Deadlift ME

Warm-up
5 minutes elliptical

Good Mornings
Bunch of warm-up sets...
285 x 1

DB SLDLs
110 x 7
110 x 7
110 x 7

Hyperextensions
100 x 8
100 x 8
100 x 8

Kneeling Cable Crunches
190 x 15
190 x 15
190 x 15

Leg Press
500 x 7
500 x 7
500 x 7

Cool-down
Lower body & core stretching

Bodyweight
190

Well, I decided to take one in the ego. Because my starting strength seems to be so weak, I made the decision that I need to start going deeper on my good mornings. No more just short of parallel crap. It knocked 20 pounds of my good mornings, and I might even try to go deeper next time, like a bit below parallel.

All my other stuff went up in terms of reps, except for hyperextensions, on which I increased to weight.

Bodyweight hanging at 190, and diet was clean.

**P-funk** · 02-22-2005, 10:29 AM

Quote:

Well, I decided to take one in the ego. Because my starting strength seems to be so weak, I made the decision that I need to start going deeper on my good mornings. No more just short of parallel crap. It knocked 20 pounds of my good mornings, and I might even try to go deeper next time, like a bit below parallel.

A wise choice my man.

I try and take mine down to parallel when i do them as well.

**CowPimp** · 02-22-2005, 11:00 AM

Quote:

Originally Posted by P-funk

A wise choice my man.

Yeah, I thought so. This quote comes to mind: "If you train your weak points you'll be strong, and if you train you strong points you'll be weak." I don't think I was going as deep as I thought I was before. I need to start looking in the mirror on the side with just the bar on my back and really get the feel for how low I must go.

Rocco32 · 02-22-2005, 11:04 AM

Nice move Cow!

And you'll have that 20lbs back and more in no time!

**CowPimp** · 02-22-2005, 11:11 AM

Oh yeah, and PreMier, I am planning on HST next. Thanks for fielding that Cold Iron.

rock4832
Thanks mang; I know I will!

Rocco32 · 02-22-2005, 11:16 AM

Are you calling me a mango?!?! Saying I'm sweet?

LOL

**CowPimp** · 02-22-2005, 11:26 AM

Quote:

Originally Posted by rock4832

Are you calling me a mango?!?! Saying I'm sweet?

LOL

Yeah honey. Your tattoos turn me on.

Rocco32 · 02-22-2005, 11:31 AM

**CowPimp** · 02-23-2005, 01:00 AM

Bodyweight
190

No workout today, but I'm glad to see my bodyweight hanging at the lovely 190 mark. In fact, I don't want it jumping up again for another week or so. I want to remain relatively lean. Diet stayed clean today.

I've decided that I start HST tomorrow. I know, it's crazy to just change my mind all of the sudden, but I'm just aching to do a full body workout and change things up. Here is the routine I have come up with:

Olympic Squats x 2
SLDLs x 2

Bent Rows x 2
Chinups x 2
Upright Rows x 1

Bench Press x 2
Decline Press x 1
Military Press x 2

Decline Situps x 2
Hyperextensions x 2
Standing Calf Raises x 2

This comes out to an even 20 sets. Direct arm work is skipped, but I don't feel it's necessary. I'm going to follow to 15-10-5-5 (A second week of 5 reps instead of negatives, as suggested on the HST site) rep scheme throughout the 8 weeks for all lifts except the last 3. I will be performing 20-15-10-10. I will be using 1 minute rest intervals.

**P-funk** · 02-23-2005, 04:10 AM

looks like a solid program.

Rocco32 · 02-23-2005, 05:15 AM

Cool man, how many times a week are you doing that?

**CowPimp** · 02-23-2005, 11:35 AM

P-funk
Your vindication is definitely a good thing. Thanks.

rock4832
3 times per week on Monday, Wednesday, and Friday. Obviously, this week it will only be twice because I did a WS workout on Monday.

As a conclusion to this Westside journal, I thought I would post my results for various exercises that have improved significantly. I started Westside on October 18th, 2004. My last workout was on February 21st, 2005. So, these gains are over the course of about 4 months:

Bench Press: 225 x 1 - 255 x 1
Squat: 255 x 1 - 305 x 1
Deadlift: 305 x 1 - 375 x 1

CG Bench Press: 175 x 5 - 205 x 5
Yates Rows: 175 x 7 - 225 x 6
SLDLs: 225 x 6 - 345 x 4
Good Mornings: 175 x 5 - 245 x 3
Decline Situps: 50 x 8 - 65 x 15 & 70 x 8
Hyperextensions: 70 x 10 - 95 x 15 & 100 x 8
Leg Press: 360 x 8 - 500 x 7

These are some of the more dramatic increases in strength. I made gains in every single lift, but I'm not going to include every lift on this list.

My overall impression of the routine is good. I enjoyed it, although it does become a little stale over time. I will definitely come back to it, but I need a change of pace. These strength gains are almost the same level as my beginner gains that I experienced years ago, so I can't argue with the results. I wasn't even bulking until the last month or so. I sort of thought I was, but I was merely maintaining.

This is it for my Westside journal. Come by and check out my next one, which I will create later tonight.

**P-funk** · 02-23-2005, 11:52 AM

i think you messed up on typing your deadlift. there is no way it could ahve done down!!

great work.

yellowmoomba · 02-23-2005, 11:55 AM

Nice Increases Cp!!

soxmuscle · 02-23-2005, 12:40 PM

Those are some excellent increases.. I know your more interested in the strength gains you recieve, but did you see some nice size gains aswell?

**CowPimp** · 02-23-2005, 01:16 PM

Quote:

Originally Posted by P-funk

i think you messed up on typing your deadlift. there is no way it could ahve done down!!

great work.

Haha, yeah, I meant 375. Thanks Funky.

yellowmoomba
I appreciate the support YM!

soxmuscle
I wasn't eating enough until the last month. Although, I did go from about 182 to 190 in the last month when I increased my calories 500 per day over maintenance. A couple pounds is surely water weight and glycogen stores, but nonetheless, that is a substantial weight gain.

GoalGetter · 02-23-2005, 01:27 PM

CP, congrats on all your gains these past four months! You're doing awesome. Can't wait to see what you've got planned for your next phase of training...

Yanick · 02-23-2005, 02:34 PM

those are some awesome strength increases CP. Your a dedicated and consistent guy i'm sure you'll do well with HST.

**CowPimp** · 02-23-2005, 09:11 PM

GoalGetter
I started my next phase already and it kicked my ass. Full body routines rule! Thanks GG.

Yanick
Thanks. I appreciate the good words.

GoalGetter · 02-23-2005, 09:51 PM

Quote:

Originally Posted by CowPimp

GoalGetter
I started my next phase already and it kicked my ass. Full body routines rule! Thanks GG.

i love total body workouts. Where's the new journal?! I wanna see what you're doing! Or did i miss something in earlier posts here?

EDIT: Never mind about seeing what you're doing. I just saw it a few posts up. (Man Boobs of Steel)

woops!

DeadBolt · 02-24-2005, 12:48 PM

Hey CP...finally changed the routine up huh? Hope you benefite from it as well as you did from westside. Best of luck to ya my man!

BulkMeUp · 02-24-2005, 01:29 PM

Quote:

Originally Posted by CowPimp

Bodyweight
190

10lbs to go and you will be at my goal!

Quote:

Originally Posted by CowPimp

but I'm just aching to do a full body workout and change things up. .

Have you done a 3x/week full body wo previously? if so, how long did it take before you felt it got too much to continue?

02-22-2005, 10:23 AM	#751
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Monday, February 21st Squat/Deadlift ME Warm-up 5 minutes elliptical Good Mornings Bunch of warm-up sets... 285 x 1 DB SLDLs 110 x 7 110 x 7 110 x 7 Hyperextensions 100 x 8 100 x 8 100 x 8 Kneeling Cable Crunches 190 x 15 190 x 15 190 x 15 Leg Press 500 x 7 500 x 7 500 x 7 Cool-down Lower body & core stretching Bodyweight 190 Well, I decided to take one in the ego. Because my starting strength seems to be so weak, I made the decision that I need to start going deeper on my good mornings. No more just short of parallel crap. It knocked 20 pounds of my good mornings, and I might even try to go deeper next time, like a bit below parallel. All my other stuff went up in terms of reps, except for hyperextensions, on which I increased to weight. Bodyweight hanging at 190, and diet was clean.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-22-2005, 11:04 AM	#754
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Nice move Cow! And you'll have that 20lbs back and more in no time!
	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...

02-22-2005, 11:11 AM	#755
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Oh yeah, and PreMier, I am planning on HST next. Thanks for fielding that Cold Iron. rock4832 Thanks mang; I know I will!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-22-2005, 11:16 AM	#756
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Are you calling me a mango?!?! Saying I'm sweet? LOL
	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...

02-22-2005, 11:31 AM	#758
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18
	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...

02-23-2005, 01:00 AM	#759
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Tuesday, February 22nd Bodyweight 190 No workout today, but I'm glad to see my bodyweight hanging at the lovely 190 mark. In fact, I don't want it jumping up again for another week or so. I want to remain relatively lean. Diet stayed clean today. I've decided that I start HST tomorrow. I know, it's crazy to just change my mind all of the sudden, but I'm just aching to do a full body workout and change things up. Here is the routine I have come up with: Olympic Squats x 2 SLDLs x 2 Bent Rows x 2 Chinups x 2 Upright Rows x 1 Bench Press x 2 Decline Press x 1 Military Press x 2 Decline Situps x 2 Hyperextensions x 2 Standing Calf Raises x 2 This comes out to an even 20 sets. Direct arm work is skipped, but I don't feel it's necessary. I'm going to follow to 15-10-5-5 (A second week of 5 reps instead of negatives, as suggested on the HST site) rep scheme throughout the 8 weeks for all lifts except the last 3. I will be performing 20-15-10-10. I will be using 1 minute rest intervals.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-23-2005, 04:10 AM	#760
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	looks like a solid program.
	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

02-23-2005, 05:15 AM	#761
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Cool man, how many times a week are you doing that?
	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...

02-23-2005, 11:35 AM	#762
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	P-funk Your vindication is definitely a good thing. Thanks. rock4832 3 times per week on Monday, Wednesday, and Friday. Obviously, this week it will only be twice because I did a WS workout on Monday. As a conclusion to this Westside journal, I thought I would post my results for various exercises that have improved significantly. I started Westside on October 18th, 2004. My last workout was on February 21st, 2005. So, these gains are over the course of about 4 months: Bench Press: 225 x 1 - 255 x 1 Squat: 255 x 1 - 305 x 1 Deadlift: 305 x 1 - 375 x 1 CG Bench Press: 175 x 5 - 205 x 5 Yates Rows: 175 x 7 - 225 x 6 SLDLs: 225 x 6 - 345 x 4 Good Mornings: 175 x 5 - 245 x 3 Decline Situps: 50 x 8 - 65 x 15 & 70 x 8 Hyperextensions: 70 x 10 - 95 x 15 & 100 x 8 Leg Press: 360 x 8 - 500 x 7 These are some of the more dramatic increases in strength. I made gains in every single lift, but I'm not going to include every lift on this list. My overall impression of the routine is good. I enjoyed it, although it does become a little stale over time. I will definitely come back to it, but I need a change of pace. These strength gains are almost the same level as my beginner gains that I experienced years ago, so I can't argue with the results. I wasn't even bulking until the last month or so. I sort of thought I was, but I was merely maintaining. This is it for my Westside journal. Come by and check out my next one, which I will create later tonight. Last edited by CowPimp : 02-23-2005 at 01:13 PM.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-23-2005, 11:52 AM	#763
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	i think you messed up on typing your deadlift. there is no way it could ahve done down!! great work.
	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

02-23-2005, 11:55 AM	#764
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,585 Photos: 2	Nice Increases Cp!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

02-23-2005, 12:40 PM	#765
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,549 Photos: 10	Those are some excellent increases.. I know your more interested in the strength gains you recieve, but did you see some nice size gains aswell?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

02-23-2005, 01:27 PM	#767
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	CP, congrats on all your gains these past four months! You're doing awesome. Can't wait to see what you've got planned for your next phase of training...

02-23-2005, 02:34 PM	#768
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	those are some awesome strength increases CP. Your a dedicated and consistent guy i'm sure you'll do well with HST.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

02-23-2005, 09:11 PM	#769
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	GoalGetter I started my next phase already and it kicked my ass. Full body routines rule! Thanks GG. Yanick Thanks. I appreciate the good words.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-24-2005, 12:48 PM	#771
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Hey CP...finally changed the routine up huh? Hope you benefite from it as well as you did from westside. Best of luck to ya my man!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Shopping List for the right man	shortstuff	Open Chat	26	12-10-2004 09:07 AM
man vs squirrel	bekahleigh23	Open Chat	4	07-14-2003 12:51 PM
An elderly man walks into a confessional...	butterfly	Open Chat	2	07-09-2003 11:04 PM
Slam man?	Rykard Maximus	Training	3	02-05-2002 01:33 AM
Man of Steel	superman76	Online Journals	5	09-28-2001 09:25 AM