Man Boobs of Steel

**CowPimp** · 11-07-2004, 01:15 AM

Bench Press DE:

Bench Press
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

CG Bench Press
185 x 6
185 x 5
185 x 5

Skullcrushers
95 x 5
95 x 5
95 x 5

Yates Rows
185 x 9
195 x 5
195 x 5

DB Arnold Press
40 x 8
40 x 8
40 x 8

Nothing to complain about with this workout. I lifted competition style for the compensatory bench press. Before I was lifting "touch and go" style. Things slowed down a little bit, but I certainly pushed with sufficient speed. Everything else went really well. I made some good increases in reps/weight on accessory stuff. I enjoyed the arnold presses. On the very last rep, my left arm almost didn't make it.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C

Meal2 - PWO
2 scoops whey protein, 1 cup oats

Meal3
2 scoops milk protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce

Meal6
tin sardines, 3oz chicken breast, 6oz pearled barley, 20G olive oil dressing & golden flax seed, lettuce tomato

Snack
1 scoop whey protein, 1 cup 2% milk

Meal7
1 cup 2% cottage cheese, 2 TBSP PB

**P-funk** · 11-07-2004, 07:13 AM

Quote:

Nothing to complain about with this workout. I lifted competition style for the compensatory bench press. Before I was lifting "touch and go" style. Things slowed down a little bit, but I certainly pushed with sufficient speed. Everything else went really well. I made some good increases in reps/weight on accessory stuff. I enjoyed the arnold presses. On the very last rep, my left arm almost didn't make it.

Good shit. Just as another idea to throw around. When I do speed work on the bench, my rest interval is 30sec. (don't know what you use), but I vary my grip during each set.....wide, real wide, normal, close, etc.....just some food for thought.

DeadBolt · 11-07-2004, 07:32 AM

Quote:

Originally Posted by CowPimp

DeadBolt
It's strange how good learning can be when it's about something that really interests you. I'm sure you'll do fine in anatomy and bio. You have some kind of base of knowledge for anatomy in what you've learned through your own research. That should help quite a bit.

Isn't that weird how you can learn so much about one thing if you are truely interested in it but if your just going through the motion its in one ear and out the other. And when you have a passion for something I think it makes it that much easier for you to learn more and really expand your mind on certaint hings. I am looking forward to the classes but from people I know that took the courses already they say that the classes are pretty hard. Should prove to be another good challenge for me lol.

Nice workout man...weights are growin! Keep it up like this your gonna be getting PR's every week lol.

**CowPimp** · 11-07-2004, 10:50 AM

P-funk
I use a 45 second rest interval. I used 60 seconds when I first started, but I have found that unecessary. Next time, I will definitely try alternating my grip throughout the sets. Such a simple tweak could make a significant difference. I appreciate the advice.

DeadBolt
It's always good to be taking at least one or two really challenging courses. The sense of accomplishment one feels when making through a class like that is great. Don't just exercise the body; exercise the mind.

Du · 11-07-2004, 01:30 PM

Lookin good bro - thanks for spelling out Westside for me... Im definitely followin along to see your gains, how you like it, etc.

Keep it up.

**CowPimp** · 11-07-2004, 11:35 PM

Quote:

Originally Posted by du510

Lookin good bro - thanks for spelling out Westside for me... Im definitely followin along to see your gains, how you like it, etc.

Keep it up.

No problem. Just remember, that is the template I am using. The basic Westside template is a little different. For more information, check out:

www.elitefts.com

This is where I got most of my Westside information, excluding journals on these forums.

I hope you enjoy the ride as much as I have been. I really like this routine.

**CowPimp** · 11-08-2004, 08:25 AM

I didn't workout yesterday. I felt like I needed an extra hour or so of sleep more than I needed the cardio. Anyway, here's what I ate yesterday:

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C

Meal2
2 scoops whey protein, 1 cup oats

Meal3
trioplex bar

Meal4
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce

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

Meal6
2 scoops milk protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal7
1 cup 2% cottage cheese, 2 TBSP PB

I'm excited. Shortly I'm going to max out on squatting. I anticipate some gains. I have been studying the form intently. Granted, they felt really good before, but there is always room for improvement. I think the key is for me to make sure that once I have completed the eccentric part of the motion, my first action is to drive my head into my traps and ensure my hips don't come up too fast. I will attempt both 265 and 275. No, scratch that; I will hit both 265 and 275.

**CowPimp** · 11-08-2004, 10:20 PM

Squat/Deadlift ME:

Squat
135 x 3
155 x 3
175 x 3
195 x 3
215 x 1
235 x 1
265 x 1
275 x Miss
275 x 1

Good Mornings
175 x 8
175 x 8
175 x 8

Decline Situps
65 x 9
65 x 9
65 x 9

SLDLs
245 x 7
245 x 7
245 x 7

Single Leg DB Calf Raise - Triple Dropset
100 x 12
80 x 10
60 x 11

Another good workout today; PRs always make it a good workout. I tried to do the negative a little too fast on my first attempt at 275. I kind of lost balance and practically fell over; I was forced to sit down and dump the weight back. I was pissed, but I made up for it by successfully hitting the weight. I just barely eeked it out though. I almost started to get pinned, but I just told myself, "You are getting this fucking weight up if it kills you." Somehow it worked. My lower back is still my weak point, definitely. Once I pushed my head back into my traps, my hips came forward really easy.

All my accessory work looked good. I was able to do more weight and/or reps on everything. I started running short on time, so I turned my calf raises into a triple dropset.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C

Meal2 - PWO
2 scoops whey protein, 1 cup oats

Meal3
2 scoops milk protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce

Meal6
tin sardines, 3oz chicken breast, 6oz pearled barley, 20G olive oil dressing & golden flax seed, lettuce tomato

Meal7
1 cup 2% cottage cheese, 2 TBSP PB

Alrighty, it is sleep time for me. I have to wake up early for class tomorrow. Goodnight all.

DeadBolt · 11-08-2004, 10:25 PM

Damn man KILLER squats...congrats on the new record!!!! Your numbers are just going throught the roof. I always hate not getting that one lift you know you can always get! I had to bail out on squats one day...I think it was only like 245 but I had to hit it so tried it again and blew my record out of the water I was so pumped...just one of things that needs to be done lol. Now I wish my bench could happen like that!

**P-funk** · 11-09-2004, 03:09 AM

Quote:

I tried to do the negative a little too fast on my first attempt at 275.

have you ever seen shane hammon squat? the dive bomd squat lol. he will squat 1000lbs and drop so fast that you would think he just blew his knee out.

DeadBolt · 11-09-2004, 08:12 AM

Quote:

Originally Posted by P-funk

have you ever seen shane hammon squat? the dive bomd squat lol. he will squat 1000lbs and drop so fast that you would think he just blew his knee out.

That just sounds painfull!

**CowPimp** · 11-09-2004, 09:33 AM

DeadBolt
Thanks man. Yeah, those lifts that get stuck when you know you have it in you are so annoying. All the more motivation to blast through it on the second attempt.

P-Funk
I found a video of him on www.irongame.com; wow, divebomb squat is right. He must have some killer quads and such to stabilize such a sudden drop. The impulse as a result of such a fast drop has to be hard on your body though.

**P-funk** · 11-09-2004, 12:11 PM

Quote:

P-Funk
I found a video of him on www.irongame.com; wow, divebomb squat is right. He must have some killer quads and such to stabilize such a sudden drop. The impulse as a result of such a fast drop has to be hard on your body though.

well, he is super explosive since he is an olympic lifter. so dropping with that much speed is nothing new to him.

**CowPimp** · 11-09-2004, 10:02 PM

Quote:

Originally Posted by P-funk

well, he is super explosive since he is an olympic lifter. so dropping with that much speed is nothing new to him.

I see. I bet that causes quite the stretch reflex too.

Randy · 11-09-2004, 10:48 PM

This gentleman has been following CowPimp's Boobs of Steel Routine too with significant growth

He's planning on conducting a "Belly of Steel" program next.

**CowPimp** · 11-10-2004, 12:47 AM

Quote:

Originally Posted by Randy

This gentleman has been following CowPimp's Boobs of Steel Routine too with significant growth

He's planning on conducting a "Belly of Steel" program next.

Nice nipples.

DeadBolt · 11-10-2004, 09:07 AM

LOL cp you better hope new comers to this site don't think thats you....there will no no respect for you there after!

BulkMeUp · 11-10-2004, 09:16 AM

Quote:

Originally Posted by Randy

This gentleman has been following CowPimp's Boobs of Steel Routine too with significant growth

He's planning on conducting a "Belly of Steel" program next.

That's some serious chest fat.
The boy needs a bra for christmas.

**CowPimp** · 11-10-2004, 10:30 AM

DeadBolt
That is me...

Randy
I want a bra for Christmas!

Oh yeah, by the way, I didn't post yesterday's journal. Let me just suffice to say it was basically my standard 7 meals with a snack thrown in.

Randy · 11-10-2004, 12:49 PM

Here Cow....

How about one like this >>>

Either that or ALBOB can hold em for ya

Randy · 11-10-2004, 12:59 PM

Even women are participating in Cows Tits of Steel Program.... Whoops, I mean breasts of steel.

This is becoming far more popular than Gopro's P/RR/S

**P-funk** · 11-10-2004, 01:01 PM

none of your pictures are working? I just see a red x

Randy · 11-10-2004, 01:20 PM

Sorry...that sucks...
Let me try to fix

11-07-2004, 01:15 AM	#91
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Bench Press DE: Bench Press 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 CG Bench Press 185 x 6 185 x 5 185 x 5 Skullcrushers 95 x 5 95 x 5 95 x 5 Yates Rows 185 x 9 195 x 5 195 x 5 DB Arnold Press 40 x 8 40 x 8 40 x 8 Nothing to complain about with this workout. I lifted competition style for the compensatory bench press. Before I was lifting "touch and go" style. Things slowed down a little bit, but I certainly pushed with sufficient speed. Everything else went really well. I made some good increases in reps/weight on accessory stuff. I enjoyed the arnold presses. On the very last rep, my left arm almost didn't make it. Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C Meal2 - PWO 2 scoops whey protein, 1 cup oats Meal3 2 scoops milk protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce Meal6 tin sardines, 3oz chicken breast, 6oz pearled barley, 20G olive oil dressing & golden flax seed, lettuce tomato Snack 1 scoop whey protein, 1 cup 2% milk Meal7 1 cup 2% cottage cheese, 2 TBSP PB
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-07-2004, 10:50 AM	#94
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	P-funk I use a 45 second rest interval. I used 60 seconds when I first started, but I have found that unecessary. Next time, I will definitely try alternating my grip throughout the sets. Such a simple tweak could make a significant difference. I appreciate the advice. DeadBolt It's always good to be taking at least one or two really challenging courses. The sense of accomplishment one feels when making through a class like that is great. Don't just exercise the body; exercise the mind.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-07-2004, 01:30 PM	#95
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,088 Photos: 5	Lookin good bro - thanks for spelling out Westside for me... Im definitely followin along to see your gains, how you like it, etc. Keep it up.
	My IronMag Journal

11-08-2004, 08:25 AM	#97
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I didn't workout yesterday. I felt like I needed an extra hour or so of sleep more than I needed the cardio. Anyway, here's what I ate yesterday: Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C Meal2 2 scoops whey protein, 1 cup oats Meal3 trioplex bar Meal4 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce Meal5 tin sardines, 3oz chicken breast, 6oz pearled barley, 20G olive oil dressing & golden flax seed, lettuce tomato Meal6 2 scoops milk protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal7 1 cup 2% cottage cheese, 2 TBSP PB I'm excited. Shortly I'm going to max out on squatting. I anticipate some gains. I have been studying the form intently. Granted, they felt really good before, but there is always room for improvement. I think the key is for me to make sure that once I have completed the eccentric part of the motion, my first action is to drive my head into my traps and ensure my hips don't come up too fast. I will attempt both 265 and 275. No, scratch that; I will hit both 265 and 275.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-08-2004, 10:20 PM	#98
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Squat/Deadlift ME: Squat 135 x 3 155 x 3 175 x 3 195 x 3 215 x 1 235 x 1 265 x 1 275 x Miss 275 x 1 Good Mornings 175 x 8 175 x 8 175 x 8 Decline Situps 65 x 9 65 x 9 65 x 9 SLDLs 245 x 7 245 x 7 245 x 7 Single Leg DB Calf Raise - Triple Dropset 100 x 12 80 x 10 60 x 11 Another good workout today; PRs always make it a good workout. I tried to do the negative a little too fast on my first attempt at 275. I kind of lost balance and practically fell over; I was forced to sit down and dump the weight back. I was pissed, but I made up for it by successfully hitting the weight. I just barely eeked it out though. I almost started to get pinned, but I just told myself, "You are getting this fucking weight up if it kills you." Somehow it worked. My lower back is still my weak point, definitely. Once I pushed my head back into my traps, my hips came forward really easy. All my accessory work looked good. I was able to do more weight and/or reps on everything. I started running short on time, so I turned my calf raises into a triple dropset. Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C Meal2 - PWO 2 scoops whey protein, 1 cup oats Meal3 2 scoops milk protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce Meal6 tin sardines, 3oz chicken breast, 6oz pearled barley, 20G olive oil dressing & golden flax seed, lettuce tomato Meal7 1 cup 2% cottage cheese, 2 TBSP PB Alrighty, it is sleep time for me. I have to wake up early for class tomorrow. Goodnight all.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-08-2004, 10:25 PM	#99
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	Damn man KILLER squats...congrats on the new record!!!! Your numbers are just going throught the roof. I always hate not getting that one lift you know you can always get! I had to bail out on squats one day...I think it was only like 245 but I had to hit it so tried it again and blew my record out of the water I was so pumped...just one of things that needs to be done lol. Now I wish my bench could happen like that!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

11-09-2004, 09:33 AM	#102
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	DeadBolt Thanks man. Yeah, those lifts that get stuck when you know you have it in you are so annoying. All the more motivation to blast through it on the second attempt. P-Funk I found a video of him on www.irongame.com; wow, divebomb squat is right. He must have some killer quads and such to stabilize such a sudden drop. The impulse as a result of such a fast drop has to be hard on your body though.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-09-2004, 10:48 PM	#105
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	This gentleman has been following CowPimp's Boobs of Steel Routine too with significant growth He's planning on conducting a "Belly of Steel" program next.
	- 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

11-10-2004, 09:07 AM	#107
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	LOL cp you better hope new comers to this site don't think thats you....there will no no respect for you there after!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

11-10-2004, 10:30 AM	#109
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	DeadBolt That is me... Randy I want a bra for Christmas! Oh yeah, by the way, I didn't post yesterday's journal. Let me just suffice to say it was basically my standard 7 meals with a snack thrown in.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-10-2004, 12:49 PM	#110
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Here Cow.... How about one like this >>> Either that or ALBOB can hold em for ya Last edited by Randy : 11-10-2004 at 01:23 PM.
	- 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

11-10-2004, 12:59 PM	#111
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Even women are participating in Cows Tits of Steel Program.... Whoops, I mean breasts of steel. This is becoming far more popular than Gopro's P/RR/S Last edited by Randy : 11-10-2004 at 01:25 PM.
	- 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

11-10-2004, 01:01 PM	#112
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	none of your pictures are working? I just see a red x
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-10-2004, 01:20 PM	#113
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Sorry...that sucks... Let me try to fix
	- 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