CowPimp Picks Up Heavy Shit

**CowPimp** · 07-11-2007, 12:59 PM

I was wrong. My actual time on that was 21:32. So I really shaved off like 1:15. I had left the time still on my stopwatch and noticed it this morning. It's going to be damned near impossible to get it much lower, because I pretty much took no rest, heh.

**CowPimp** · 07-11-2007, 08:43 PM

A Incline Bench ME
45x5
95x3
135x3
155x3
175x1
195x1
215x1
225x1
235xFail,Fail

Note: I was closer on this than last time. Close enough I thought a second attempt might do it. It was just the lockout basically. Once my elbows hit 90 degrees there was a rapid slowdown.

B NG DB Bench RI90
60sx3
90sx2x4
85sx2x4

C Bent Row RI90
135x5
210x3x8

D Chinup RI90
BWx4
+60x5,4,3

Note: I used a belt this time for the first time in a long time. I almost like my DB between the feet method better because the setup is easier. I probably should've jumped only 5 pounds, but I went 10, heh.

E L Lateral + External Rotation RI60
20sx2x11

Not a bad workout. I was mad about the incline press misses, but beside that it was pretty solid. 225 went up so quick that I was surprised I couldn't eek out 235. I'll switch this exercise next week, but I'll come back to it soon because I guarantee that will be broken within the next month or so.

**Gazhole** · 07-12-2007, 12:24 AM

Great Chins! 60lbs is a lot of added weight!

Does NG mean negatives? If so you're crazy, 90second negatives?! Either im reading that wrong, or you're more godly than we first thought!

**CowPimp** · 07-12-2007, 09:34 AM

Quote:

Originally Posted by Gazhole

Great Chins! 60lbs is a lot of added weight!

Does NG mean negatives? If so you're crazy, 90second negatives?! Either im reading that wrong, or you're more godly than we first thought!

Neutral grip. So it's kind of like a close grip DB press with a hammer grip. Quite a bit harder than regular DB presses.

**Gazhole** · 07-12-2007, 09:51 AM

Quote:

Originally Posted by CowPimp

Neutral grip. So it's kind of like a close grip DB press with a hammer grip. Quite a bit harder than regular DB presses.

Thank god!

Ill have to try those. I was trying out some new grips on a few exercises the other day actually, just playing around. Its surprising how much of a difference it can make.

katt · 07-12-2007, 10:06 AM

Damn! Good Chins!

Nate K · 07-12-2007, 05:37 PM

I like the D.B. between the feet if the bar is at the right height but the doesn't normally happen.

**CowPimp** · 07-16-2007, 08:06 AM

Gaz
It absolutely makes a big difference. You have to shave a minimum of 10% off the weight you're using, sometimes more depending on where you strengths and weaknesses lie.

Katt
Thanks. I was actually a tad bit dissapointed, but it could be worse.

Nate
Well, I usually just use a bench or box to boost me up.

A Box Squat DE
45x5
95x2
135x2
155x8x2

B 1-Leg Hyper
(1sec iso at top)
+45x3x8

C Pullthrough
(1sec iso at top)
#15.5x4x12

D Prone DB Row
80sx4x8

Rest intervals were a bit different here. I worked out with another trainer at the gym. I went quite a bit heavier on the 1-leg hypers and felt pretty good with that weight too. I'll try and pump the reps up a couple this coming Friday.

I skipped the ab work. I dunno, I just think it's stupid and doesn't help very much.

**CowPimp** · 07-16-2007, 08:09 AM

A Bench Press DE
45x5
95x3
145x8x3

B CG Incline Press RI90
115x5
145x4x8
135x7

C CG Seated Row RI90
#15x8,8,8,6

D1 Face Pull RI60
(1sec iso)
#9x3x12
D2 Tate Press RI60
37sx3x12

Nothing special to report here. Started this workout kind of tired but got into it a bit more. I actually felt pretty strong come time for the seated row. I think they are 15 pound plates on that stack, so I was doing around 225.

Witchblade · 07-16-2007, 08:14 AM

Wow, 225lbs x 8,8,8,6 on cable rows!

**CowPimp** · 07-16-2007, 10:43 PM

Quote:

Originally Posted by Witchblade

Wow, 225lbs x 8,8,8,6 on cable rows!

Thanks. I would love to be rowing the stack one day, heh.

A Squat w/ Chains ME
45x5
95x3
135x3
185x3
215x1
245x1
275x1
285x1
295x1

Note: That last one was REALLY slow. Wow, I knew I had it, but that sticking point was a serious sticking point. Also, I used one pair of chains on each said. It probably added about 20 pounds at the bottom and like 50 pounds at the top or something like that, maybe more if anything. I'm not entirely sure.

B RDL RI90
285x3
375x4x4

C 1-Leg Squat RI90
+45x2x6
+25x6

I was happy with this. Everything got pretty damned hard, including the accessory work. I was definitely pleased though. That was the most I had ever used for RDLs. My grip felt surprisingly strong; I thought it might give me more trouble.

fufu · 07-16-2007, 11:25 PM

yay for PR's

I bet you could be pulling 500 by the end of this year if you wanted to.

**CowPimp** · 07-17-2007, 01:20 AM

Quote:

Originally Posted by fufu

yay for PR's

I bet you could be pulling 500 by the end of this year if you wanted to.

I will try. We shall see. I kind of want to work my squat/bench more because both are just pathetic.

fufu · 07-17-2007, 01:24 AM

Yeah

I find I don't need to train actually full deadlifts alot of the time to get better at them. Heavy squats + RDL's seemed to work pretty well for me. Maybe you are similar, who knows.

soxmuscle · 07-17-2007, 08:59 AM

How heavy are your chains? The chains I use are anywhere between 25 and 50 pounds. Do you take that weight into consideration or..

**CowPimp** · 07-18-2007, 07:33 AM

fufu
That's probably what I should be doing. Deadlifts are my strong point, so it doesn't make a lot of sense to focus on them. I should do what I suck at more often.

soxmuscle
I'm not exactly sure. I think each pair of chains is about 25 pounds, plus whatever the tiny holder chains are (Another 5 pounds or so per side?). Also, the weights I listed do not include the chains.

5 Rounds RI60
16kg kettlebells x 6 reps:
Deadlift
RDL
Bent Row
Swing
Snatch
Front Squat
Push Press

Treadmill
4.0mph@12% x 5mins

Did some complexes yesterday. I want to keep these around and really work them up. Man, they suck. This wasn't even too terrible this go around, but it gave me a taste for what's coming up when I start shaving down the rest interval and jacking up volume. Also, this is with two 16kg kettlebells.

My glutes and quads are still quite sore today (Wednesday), along with mild soreness in my scapular retractors.

fufu · 07-18-2007, 07:36 AM

that looks like a jolly fun complex.

I wish I had KB's just for style's sake. They're so cute!

**CowPimp** · 07-18-2007, 08:51 PM

Quote:

Originally Posted by fufu

that looks like a jolly fun complex.

I wish I had KB's just for style's sake. They're so cute!

Heh, kettlebells are cool. They work well in this situation.

A Rack Lockouts ME
45x5
95x3
135x3
185x3
205x1
225x1
245x1
265x1
275x1
285x1
295x1
275x1

Note: 295 moved slow, horribly slow. This was probably like 5 inches off my chest.

B NG DB Bench Press RI90
60sx3
90sx3x4
85sx3

C Bent Row RI90
145x5
215x3x8

D Chinup RI90
+60x5,5,4

E L Lateral Raise + External Rotation RI60
20sx2x12

I have no complaints here. Accessory work was solid, and my maximal effort lift was new to me. I've never pressed from that height, but I did better than I thought. I'll see if I can crack into 300 territory with it and hopefully my bench will benefit.

**Gazhole** · 07-19-2007, 03:12 AM

Awesome weights you're moving there, CP!

Nice complex too. Next program im starting on the ol' circuit training again, looking forward to wanting puke!

fufu · 07-19-2007, 07:34 AM

very nice lockouts kimosabe.

katt · 07-19-2007, 08:00 AM

What are kettlebells???

soxmuscle · 07-19-2007, 08:59 AM

Quote:

Originally Posted by katt

What are kettlebells???

soxmuscle · 07-19-2007, 09:00 AM

Those Rack Lockouts look incredible. I figured your arms were tired so I'd save you the time of answering Katt's question.

**CowPimp** · 07-23-2007, 09:05 PM

A Box Squat DE
45x5
95x2
135x2
175x8x2

B 1-Leg Hyper RI90
(1sec iso at top)
+45x3x10

C Pullthrough RI60
(3-2-X-1 tempo)
#15.5x4x10

D Prone DB Row RI90
50sx5
80sx4x9

E Chinups
100 Total

I felt pretty good for this workout, so I decided I would do 100 chinups at the end. Took me 10-15 minutes. Overall I was pleased with this workout.

07-11-2007, 12:59 PM	#91
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I was wrong. My actual time on that was 21:32. So I really shaved off like 1:15. I had left the time still on my stopwatch and noticed it this morning. It's going to be damned near impossible to get it much lower, because I pretty much took no rest, heh.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-11-2007, 08:43 PM	#92
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Wednesday A Incline Bench ME 45x5 95x3 135x3 155x3 175x1 195x1 215x1 225x1 235xFail,Fail Note: I was closer on this than last time. Close enough I thought a second attempt might do it. It was just the lockout basically. Once my elbows hit 90 degrees there was a rapid slowdown. B NG DB Bench RI90 60sx3 90sx2x4 85sx2x4 C Bent Row RI90 135x5 210x3x8 D Chinup RI90 BWx4 +60x5,4,3 Note: I used a belt this time for the first time in a long time. I almost like my DB between the feet method better because the setup is easier. I probably should've jumped only 5 pounds, but I went 10, heh. E L Lateral + External Rotation RI60 20sx2x11 Not a bad workout. I was mad about the incline press misses, but beside that it was pretty solid. 225 went up so quick that I was surprised I couldn't eek out 235. I'll switch this exercise next week, but I'll come back to it soon because I guarantee that will be broken within the next month or so.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-16-2007, 08:06 AM	#98
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Friday Gaz It absolutely makes a big difference. You have to shave a minimum of 10% off the weight you're using, sometimes more depending on where you strengths and weaknesses lie. Katt Thanks. I was actually a tad bit dissapointed, but it could be worse. Nate Well, I usually just use a bench or box to boost me up. A Box Squat DE 45x5 95x2 135x2 155x8x2 B 1-Leg Hyper (1sec iso at top) +45x3x8 C Pullthrough (1sec iso at top) #15.5x4x12 D Prone DB Row 80sx4x8 Rest intervals were a bit different here. I worked out with another trainer at the gym. I went quite a bit heavier on the 1-leg hypers and felt pretty good with that weight too. I'll try and pump the reps up a couple this coming Friday. I skipped the ab work. I dunno, I just think it's stupid and doesn't help very much.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-16-2007, 08:09 AM	#99
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Sunday A Bench Press DE 45x5 95x3 145x8x3 B CG Incline Press RI90 115x5 145x4x8 135x7 C CG Seated Row RI90 #15x8,8,8,6 D1 Face Pull RI60 (1sec iso) #9x3x12 D2 Tate Press RI60 37sx3x12 Nothing special to report here. Started this workout kind of tired but got into it a bit more. I actually felt pretty strong come time for the seated row. I think they are 15 pound plates on that stack, so I was doing around 225.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-16-2007, 08:14 AM	#100
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	Wow, 225lbs x 8,8,8,6 on cable rows!
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-12-2007, 10:06 AM	#96
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,117 Photos: 37	Damn! Good Chins!

07-12-2007, 05:37 PM	#97
Nate K Registered User Join Date: Nov 2004 Posts: 1,676 Photos: 3	I like the D.B. between the feet if the bar is at the right height but the doesn't normally happen.

07-16-2007, 11:25 PM	#102
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	yay for PR's I bet you could be pulling 500 by the end of this year if you wanted to.
	fufu's 1337 Journal Your diet will set you free.

07-17-2007, 01:24 AM	#104
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Yeah I find I don't need to train actually full deadlifts alot of the time to get better at them. Heavy squats + RDL's seemed to work pretty well for me. Maybe you are similar, who knows.
	fufu's 1337 Journal Your diet will set you free.

07-17-2007, 08:59 AM	#105
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	How heavy are your chains? The chains I use are anywhere between 25 and 50 pounds. Do you take that weight into consideration or..
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

07-18-2007, 07:33 AM	#106
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Tuesday fufu That's probably what I should be doing. Deadlifts are my strong point, so it doesn't make a lot of sense to focus on them. I should do what I suck at more often. soxmuscle I'm not exactly sure. I think each pair of chains is about 25 pounds, plus whatever the tiny holder chains are (Another 5 pounds or so per side?). Also, the weights I listed do not include the chains. 5 Rounds RI60 16kg kettlebells x 6 reps: Deadlift RDL Bent Row Swing Snatch Front Squat Push Press Treadmill 4.0mph@12% x 5mins Did some complexes yesterday. I want to keep these around and really work them up. Man, they suck. This wasn't even too terrible this go around, but it gave me a taste for what's coming up when I start shaving down the rest interval and jacking up volume. Also, this is with two 16kg kettlebells. My glutes and quads are still quite sore today (Wednesday), along with mild soreness in my scapular retractors.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-18-2007, 07:36 AM	#107
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	that looks like a jolly fun complex. I wish I had KB's just for style's sake. They're so cute!
	fufu's 1337 Journal Your diet will set you free.

07-19-2007, 07:34 AM	#110
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	very nice lockouts kimosabe.
	fufu's 1337 Journal Your diet will set you free.

07-19-2007, 08:00 AM	#111
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,117 Photos: 37	What are kettlebells???

07-19-2007, 09:00 AM	#113
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	Those Rack Lockouts look incredible. I figured your arms were tired so I'd save you the time of answering Katt's question.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

07-23-2007, 09:05 PM	#114
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Friday A Box Squat DE 45x5 95x2 135x2 175x8x2 B 1-Leg Hyper RI90 (1sec iso at top) +45x3x10 C Pullthrough RI60 (3-2-X-1 tempo) #15.5x4x10 D Prone DB Row RI90 50sx5 80sx4x9 E Chinups 100 Total I felt pretty good for this workout, so I decided I would do 100 chinups at the end. Took me 10-15 minutes. Overall I was pleased with this workout.
	The only time it's bad to feel the burn is when you're peeing...