CowPimp Picks Up Heavy Shit

**CowPimp** · 06-21-2007, 12:13 AM

Quote:

Originally Posted by soxmuscle

God, I can't believe you're benching 230 now. It's not that I desperately want to see a picture of you with your shirt off (I'm lying), but I'd really like to see your progress in picture form (I'm gay) in the not so distant future.

That's a shitty bench for me. I should be able to hit that like 6 times at least. I also don't look that different. I have a couple more pounds of muscle, but nothing astounding. I need to work on the mass side of things a bit more.

**Gazhole** · 06-21-2007, 12:20 AM

Quote:

Originally Posted by CowPimp

Gazhole
Indeed. Give it a go. Really, that's what Westside is. They start with the ME/DE work, then finish with the RE work.

Thats true, i forgot about WS. I really enjoyed that program, but didnt make the link between what was actually going on and what you guys are talking about, haha.

Wheres that Dunce hat...

fufu · 06-21-2007, 06:52 AM

YouTube - Donovan - Hurdy Gurdy Man

**CowPimp** · 06-21-2007, 09:04 PM

Gazhole
Hah, dunce hat. I like that.

fufu
Donovan is awesome. One of my favorite performers of all time. His voice is still amazing.

Elliptical
Level 7 @ 110-120 x 1min
Level 10 @ 110-120 x 1min

8 Rounds:
Level 13 @ 110-120 x 1min
Level 13 @ 170-180 x 30sec

Level 10 @ 110-120 x 1min
Level 7 @ 110-120 x 1min

That's all. I skipped the solid state again because I was running a bit behind. I opted to hit a few stretches, just my tightest spots, as opposed to another 5-10 minutes of solid state. Got my heart rate up pretty good there though.

soxmuscle · 06-21-2007, 10:52 PM

You must've shot up quite a bit in my one year hiatus, I don't remember you being able to bench such an outstanding number.

Awesome progress.

**CowPimp** · 06-24-2007, 08:03 PM

Quote:

Originally Posted by soxmuscle

You must've shot up quite a bit in my one year hiatus, I don't remember you being able to bench such an outstanding number.

Awesome progress.

Heh, not really. My bench has stagnated for a long time really. I need to get back to a powerlifting program so I can actually get stronger again. My deadlifts always seem to go up, and some other stuff has improved too like my chinups and overhead pressing, but I want to focus on the big 3 a little more.

Hang Power Clean RI120
(Jerk on last rep)
95x3
135x3
155x2

Deadlift RI180
(Bunch of warmups)
405x2

Walking Lunge RI90
60sx4x8

Definitely weaker still for this one. Deadlifts should've had another rep. Also, I was going to go for another set but it wasn't happening. Lunges still have my glutes sore. Unloading this upcoming week to let some fatigue dissipate.

**CowPimp** · 06-24-2007, 08:04 PM

A1 DB Bench Press RI60
80sx7x8, 7
A2 Seated Row RI60
195x8x8

That's all. I wanted it short and sweet. I actually felt fairly motivated today for having gone out drinking last night and doing this off 3 hours of sleep after training a few clients. I kind of liked this 8x8 thing. I really think I need to start doing fewer exercises and more sets of them. It just seems to make more sense in terms of time and motivation during the workout.

**P-funk** · 06-24-2007, 08:25 PM

10x10

**CowPimp** · 06-25-2007, 09:54 AM

Quote:

Originally Posted by P-funk

10x10

Those 2 sets and 2 reps per set would make a big difference. I would have to drop the intensity considerably and end up doing about 50% more volume, heh.

DOMS · 06-25-2007, 10:19 AM

Quote:

Originally Posted by CowPimp

That's all. I wanted it short and sweet. I actually felt fairly motivated today for having gone out drinking last night and doing this off 3 hours of sleep after training a few clients. I kind of liked this 8x8 thing. I really think I need to start doing fewer exercises and more sets of them. It just seems to make more sense in terms of time and motivation during the workout.

You could try what Archangel turned my on to. The actual working sets only lasts (for me) about 8 to 10 minutes. And I do about 8 sets.

**CowPimp** · 06-25-2007, 08:20 PM

Quote:

Originally Posted by DOMS

You could try what Archangel turned my on to. The actual working sets only lasts (for me) about 8 to 10 minutes. And I do about 8 sets.

I've done that HIT stuff. I didn't really like it. It made me feel like garbage really fast, even only training 4-5 times every 2 weeks. I'm not saying I won't do it again, but right now I don't feel up to it.

I have lots of practical issues with HIT, though I'm glad I've tried it, and as I said, may give it another go.

A1 Squat RI60
225x3x3
A2 Dips RI60
BWx3x10

B1 Hypers RI60
(2sec iso at top)
BWx3x12
B2 NG Chinups RI60
BWx3x8

Unloading this week. I did an easy sets of squats to start, but trying to keep some semblance of intensity in there. I calculated 80% of my 1RM including my bodyweight and did 3x3 with that. All other stuff was bodyweight. Will do the same thing on Friday with a bench or something in there for a "light" strength movement.

**CowPimp** · 06-26-2007, 09:39 PM

Treadmill
3.0MPH@12% x 1.5min
3.5MPH@12% x 1.5min

2 Rounds:
4.0MPH@12% x 4min
5.5MPH@12% x 1min

Elliptical
2 Rounds:
Lv12@110-120 x 4min
Lv12@160-170 x 1min

Lv10@110-120 x 1min
Lv8@110-120 x 1min

That's all. Some aerobic intervals. I probably could've handled a bit more during the higher intensity bursts, but that was fine. Heart rate maxed out around 85% or so, which isn't too crazy. I'm already starting to feel refreshed after a couple days of solid sleep and light workouts. Come Monday I will be ready to lift some really heavy shit, hehe.

Bakerboy · 06-26-2007, 09:51 PM

Nice work Cow.

**CowPimp** · 07-02-2007, 07:52 PM

Quote:

Originally Posted by Bakerboy

Nice work Cow.

Thanks. I appreciate the positive comments.

A Good Morning RI Full Recovery
45x5
95x3
135x3
165x3
195x3
225x3
255x1
285x1
305x1
315xFail, 1

Note: The first failure was a fluke. I got kind of distracted by something in the gym, lost the tightness in my upper back, and the bar rolled forward a little bit and pinned me. Next rep I got myself in better focus and nailed it without an issue. I had another 5-10 pounds in me, but I decided to take it somewhat easy here because I hadn't done a good morning in a little bit.

B RDL RI 90sec
265x3
355x4x5

C1 1-Leg Squat RI 90sec
+25x3x6
C2 Hanging Knee Raise RI 90sec
BWx3x12

Note: Used a slow and controlled motion for the hanging knee raises, though I will make this harder in some form or fashion next week.

Okay, so I didn't skimp last week, but I didn't post my workout largely because they were lame unloading workouts. Today was pretty good though. Doing some Westside action and going to see how it goes. I've always had good success with this template in the past. I should stick to it more often, though it's fun to try new things sometimes.

Bakerboy · 07-02-2007, 10:01 PM

Kick ass wo Cow!!

Those are some nice numbers.

fufu · 07-02-2007, 10:18 PM

**CowPimp** · 07-03-2007, 08:47 PM

Aw shucks. You guys are so sweet. Free sex for both of you. Everyone else still pays the standard $5 fee.

4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10

Treadmill
4.0mph@12% x 5min

Total Time - 24:01

Okay, again I'm going to try and increase the density and beat this time. Once that starts getting too hard, then I will up the workload a little bit. My plan, this time, is to actually stay with the same workout for more than 2 sessions, haha.

**Gazhole** · 07-04-2007, 12:11 AM

$5 well spent methinks!

And the fact that you "take it easy" with 315lb Good Mornings fills my heart with wonder.

Nice one

**CowPimp** · 07-04-2007, 11:13 PM

Okay fine, free sex for you too.

A Incline Bench Press RI Full Recovery
45x5
95x3
135x3
155x3
175x1
195x1
215x1
225x1
235xFail
215x1

Note: Failure occured several inches off my chest; triceps/lockout are probably the culprit. I think with a little more speed I could've busted through that plateau. I seriously think I will hit this next week. I wasn't that far off. 225 wasn't exactly easy, but it went up pretty damned quickly.

B NG DB Bench Press RI90
65sx4
90sx4
85sx3x4

C Bent Row RI90
135x5
205x3x8

D Chinups RI90
+50x3x5

E L Lateral Raise + External Rotation RI60
20sx2x10

Not bad overall. I felt pretty good after finishing this. I know that usually heavier stuff goes first, but I prioritized the horizontal pulling because I think it will have better carryover to the bench, at least according to a few Westsiders.

Oh, and I went to a fun BBQ today. Mmmm, meat. Definitely got my fair share of calories in today.

Oh, and my whole damned backside is still sore: glutes, hammes, and traps/rhomboids. Good times.

**Gazhole** · 07-05-2007, 01:03 AM

Quote:

Originally Posted by CowPimp

Oh, and I went to a fun BBQ today. Mmmm, meat. Definitely got my fair share of calories in today.

Oh, and my whole damned backside is still sore. Good times.

Great workout though, your Bent Over Rows are awesome!

DeadBolt · 07-05-2007, 02:38 PM

Great lookin workouts bro!

Man I didn't even get any Fing BBQ this holiday I'm pissed!

**CowPimp** · 07-05-2007, 09:58 PM

Gazhole
Thanks. I've always been pretty good at those. I could do a little more if I cheated like most people, but I try to stay pretty rigid, heh.

DB
What is that all about? That's what July 4th is there for! Haha.

4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10

Treadmill
4.0mph@12% x 5min

Total Time - 22:47

Beat my previous time by 1:14. That's a huge difference. I set the bar high. Next Tuesday when I hit this workout I'm going to have to bust my ass big time. My rest was already pretty short, so I will eventually have to make up for it by dragging that fucking sled around faster, haha.

Still sore in the traps/rhomboids, but legs are back to normal. Just in time for DE squat/deadlift day tomorrow, hehe. Sleepy time now!

06-21-2007, 06:52 AM	#63
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	YouTube - Donovan - Hurdy Gurdy Man
	fufu's 1337 Journal Your diet will set you free.

06-21-2007, 09:04 PM	#64
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Thursday Gazhole Hah, dunce hat. I like that. fufu Donovan is awesome. One of my favorite performers of all time. His voice is still amazing. Elliptical Level 7 @ 110-120 x 1min Level 10 @ 110-120 x 1min 8 Rounds: Level 13 @ 110-120 x 1min Level 13 @ 170-180 x 30sec Level 10 @ 110-120 x 1min Level 7 @ 110-120 x 1min That's all. I skipped the solid state again because I was running a bit behind. I opted to hit a few stretches, just my tightest spots, as opposed to another 5-10 minutes of solid state. Got my heart rate up pretty good there though.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-21-2007, 10:52 PM	#65
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,946 Photos: 10	You must've shot up quite a bit in my one year hiatus, I don't remember you being able to bench such an outstanding number. Awesome progress.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-24-2007, 08:04 PM	#67
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Sunday A1 DB Bench Press RI60 80sx7x8, 7 A2 Seated Row RI60 195x8x8 That's all. I wanted it short and sweet. I actually felt fairly motivated today for having gone out drinking last night and doing this off 3 hours of sleep after training a few clients. I kind of liked this 8x8 thing. I really think I need to start doing fewer exercises and more sets of them. It just seems to make more sense in terms of time and motivation during the workout.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-24-2007, 08:25 PM	#68
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	10x10
	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

06-26-2007, 09:39 PM	#72
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Tuesday Treadmill 3.0MPH@12% x 1.5min 3.5MPH@12% x 1.5min 2 Rounds: 4.0MPH@12% x 4min 5.5MPH@12% x 1min Elliptical 2 Rounds: Lv12@110-120 x 4min Lv12@160-170 x 1min Lv10@110-120 x 1min Lv8@110-120 x 1min That's all. Some aerobic intervals. I probably could've handled a bit more during the higher intensity bursts, but that was fine. Heart rate maxed out around 85% or so, which isn't too crazy. I'm already starting to feel refreshed after a couple days of solid sleep and light workouts. Come Monday I will be ready to lift some really heavy shit, hehe.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-26-2007, 09:51 PM	#73
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Nice work Cow.
	No strength within, no respect without - Kasmiri Proverb

07-02-2007, 10:01 PM	#75
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Kick ass wo Cow!! Those are some nice numbers.
	No strength within, no respect without - Kasmiri Proverb

07-02-2007, 10:18 PM	#76
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	nice
	fufu's 1337 Journal Your diet will set you free.

07-03-2007, 08:47 PM	#77
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Tuesday Aw shucks. You guys are so sweet. Free sex for both of you. Everyone else still pays the standard $5 fee. 4 Rounds Sled Drag@135 x 2 Round Trips Sled Reel@90 x 1 Round Trip Jump Rope x 100 Blast Strap Push-up x 10 Treadmill 4.0mph@12% x 5min Total Time - 24:01 Okay, again I'm going to try and increase the density and beat this time. Once that starts getting too hard, then I will up the workload a little bit. My plan, this time, is to actually stay with the same workout for more than 2 sessions, haha.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-04-2007, 11:13 PM	#79
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Wednesday Okay fine, free sex for you too. A Incline Bench Press RI Full Recovery 45x5 95x3 135x3 155x3 175x1 195x1 215x1 225x1 235xFail 215x1 Note: Failure occured several inches off my chest; triceps/lockout are probably the culprit. I think with a little more speed I could've busted through that plateau. I seriously think I will hit this next week. I wasn't that far off. 225 wasn't exactly easy, but it went up pretty damned quickly. B NG DB Bench Press RI90 65sx4 90sx4 85sx3x4 C Bent Row RI90 135x5 205x3x8 D Chinups RI90 +50x3x5 E L Lateral Raise + External Rotation RI60 20sx2x10 Not bad overall. I felt pretty good after finishing this. I know that usually heavier stuff goes first, but I prioritized the horizontal pulling because I think it will have better carryover to the bench, at least according to a few Westsiders. Oh, and I went to a fun BBQ today. Mmmm, meat. Definitely got my fair share of calories in today. Oh, and my whole damned backside is still sore: glutes, hammes, and traps/rhomboids. Good times.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-05-2007, 02:38 PM	#81
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,300	Great lookin workouts bro! Man I didn't even get any Fing BBQ this holiday I'm pissed!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

07-05-2007, 09:58 PM	#82
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Thursday Gazhole Thanks. I've always been pretty good at those. I could do a little more if I cheated like most people, but I try to stay pretty rigid, heh. DB What is that all about? That's what July 4th is there for! Haha. 4 Rounds Sled Drag@135 x 2 Round Trips Sled Reel@90 x 1 Round Trip Jump Rope x 100 Blast Strap Push-up x 10 Treadmill 4.0mph@12% x 5min Total Time - 22:47 Beat my previous time by 1:14. That's a huge difference. I set the bar high. Next Tuesday when I hit this workout I'm going to have to bust my ass big time. My rest was already pretty short, so I will eventually have to make up for it by dragging that fucking sled around faster, haha. Still sore in the traps/rhomboids, but legs are back to normal. Just in time for DE squat/deadlift day tomorrow, hehe. Sleepy time now!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-05-2007, 10:10 PM	#83
DeadBolt MP Minister of Pain! Elite Member