Me CowPimp... Me Like Iron...

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  1. #1
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    Me CowPimp... Me Like Iron...

    Hey there IronMagazine folks. Old time IM poster/mod here. Every once in a while I like to pop my head in here. This time, it's in an attempt to keep a journal. I feel like it will help with my consistency. By average person standards I have remained consistent, but not by mine. I have had numerous setbacks where I floundered and didn't lift as much as I'd like, nor with the gusto that I like. I've been pretty good lately, and I thought this would help keep up the momentum. Just starting to do some stuff based around the Westside template again, for the first time in many years. So, here is my first workout:


    Speed Bench RI60
    45x5
    95x3
    160x8x3

    Miltary Press RI180
    45x5
    95x3
    125x3
    150x5x3

    Pulldown RI90
    #12x10, 10, 10, 6, 5

    Dips RI90
    +25x2x10
    BWx9, 7, 6

    Face Pull RI90
    #6x3x12

    Superset RI30
    Curls
    70x10
    55x10

    DB Skulls
    27sx12, 8



    First time doing dynamic effort work in ages, save for the occasional kettlebell swings or jumping onto a box during a conditioning circuit. Felt pretty fast. Military press was super easy, and fast/strong on all sets. For the rest of the work, I'm emphasizing the negative a little bit since the goal of the remaining accessory work is mass building. Thus, my numbers are garbage. Whatever though, I was happy with this.
    The only time it's bad to feel the burn is when you're peeing...

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  2. #2
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    ME Squat/Deadlift - Monday 10/14/13

    Front Squat RI180+
    45x5
    95x3
    135x3
    185x3
    225x3
    275x1
    295x1
    315x1
    325x2x1
    295x2

    Safety Bar Squat RI180
    70x5
    160x5
    250x4x5

    DB Prone Row RI90
    80sx10, 10, 9, 7, 6

    Hanging Pikeup
    BWx5, 5, 3, 3, 3

    Band Resisted 45 Degree Hyper
    Orangex3x12


    Pretty happy with the workout. I was kind of surprised how good the front squats felt. Totaled up 6 reps at over 90%. This is actually tied for my best front squat. Although I felt good doing these, I didn't feel up to breaking the record. I can reserve that for next week if I feel up to it then. Safety bar squats all were fast and easy. Was trying to work at about 70% 1RM with that one. I probably need to add another leg exercise on this day that I do at a higher volume. Perhaps good mornings will be added next time.
    The only time it's bad to feel the burn is when you're peeing...

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  3. #3
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    Gpp 10/15/13

    Circuit
    Sled drag reverse
    Sled row
    Sledgehammer
    Sled drag forward
    Sled press
    Jump rope



    Just did this for about 25 minutes after my movement prep stuff. This is pretty much how my conditioning workouts go usually. Just do it for general health really. Also, can't stand treadmills usually, so I only use them on occasion.
    The only time it's bad to feel the burn is when you're peeing...

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  4. #4
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    ME Bench Press 10/16/13

    Incline Bench Press RI180+
    45x5
    95x3
    135x3
    185x3
    225x1
    255x1
    275x2x1
    260x1
    250x2

    Close Grip Bench Press RI180
    45x5
    135x5
    205x4x5

    Chin Up RI90
    BWx10,7,6,6,5

    Seated Dumbbell Press RI90
    60sx10,7,5,4,4

    Machine Row RI90
    200x3x10


    Again, I was surprised at the showing on my incline press. Not a personal record, but closer than I was expecting to be. I was perfectly happy with it, and probably had a decent shot at my previous best if I got amped up and in the groove. Close grip press was really fast and easy. I used what I predicted is about 70% of my 1RM, though I'm not entirely sure as I haven't tested in a while. The other stuff still looks really weak because of a slower negative, moderate rest period, and just being later in the workout. That seated shoulder press tanked really fast. Skipped the arm work because I was running short on time, and because it's boring and relatively unimportant for my goals.
    The only time it's bad to feel the burn is when you're peeing...

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  5. #5
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    I thought I might also give any onlookers an idea of what I'm eating right now. Today my eating looked like this:

    Meal 1
    6 red potatoes
    6 whole eggs
    4oz spinach
    Cooked in olive oil

    1 banana
    2 fish oil caps

    Meal 2
    6oz grass fed beef
    4oz whole wheat pasta
    1/4 can diced tomatoes
    4oz peas
    1.25oz onions
    Cooked in olive oil

    Workout Shake
    2 scoops glycomaize
    1.5 scoops whey
    5g creatine

    Meal 3
    Chipotle burrito:
    Tortilla
    Chicken
    Brown rice
    Black beans
    Peppers
    Tomatoes
    Corn
    Cheese
    Lettuce
    Guacamole

    Meal 4
    Same as meal 2 but add in 2 more fish oil caps


    Although I'm not counting exactly, I know each meal is in the 800-100 calorie range. The shake is like 400-500 calories. So, I should be right around 4k calories for the day.
    Last edited by CowPimp; 10-16-2013 at 08:43 PM.
    The only time it's bad to feel the burn is when you're peeing...

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  6. #6
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    Subbed.

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  7. #7
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    Hey CP.....Good to see you back.

    Beastly Front Squats!!!
    Do it!

  8. #8
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    Now that's a name I thought was long gone :daydream;
    all your peptide needs: http://www.labpe.com

    for a 10% discount use Code IMCgrant

    Quote Originally Posted by heavyiron View Post
    Rats need to get hammered too...

  9. #9
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    GPP 10/17/13 & DE Squat/DL 10/18/13

    Thanks for showing interest in my journal fellas!

    For GPP there's not much to say. I just did some incline treadmill walking for about 30 minutes. Yesterday, on the 19th, was a day off. Now to the real workout I did on Friday:

    Squat DE RI60
    45x5
    95x2
    135x2
    185x2
    210x8x2

    Deadlift DE RI60
    265x8x1

    Rack Pull -Pin1- RI180
    440x5x3

    Natural GHR RI90
    4x5

    Fallouts RI90
    Kneecapx8,8,6

    Seated Row RI90
    16x10,7,6


    Again ran a little short on time. Did fewer sets than I planned on a couple things, and cut the leg extensions I was gonna do. I keep underestimating the length of these workouts, but that will be rectified this next week. I need a solid 90 minutes or so including my 10-15 minutes of movement prep. Squats were done without a box; sorry Louie Simmons. I just feel like that's going to be more beneficial for me than box squatting. Rack pulls were done about 2/3 of the way up the shin. Really not very difficult at that weight. It's going up to 465 next time.
    The only time it's bad to feel the burn is when you're peeing...

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  10. #10
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    Subbed as well! Been a long time!
    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.


  11. #11
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    DE Bench Press 10/20/2013

    Thanks again for showing interest in my humble journal!

    Bench Press DE RI60
    45x5
    95x3
    135x3
    175x8x3

    Military Press RI180
    45x5
    95x3
    135x3
    160x4x3

    Pulldown RI90
    #12x10,10,9,7,7

    Dips RI90
    +25x10,10,10,9,7

    Face Pull RI90
    #6.5x3x10

    Superset
    Barbell Curl RI45
    65x3x10
    Dumbbell Skullcrusher RI45
    27.5sx3x10


    I was pretty happy with how everything felt yesterday. Bench press felt pretty quick most sets, and military press felt strong with very consistent technique. Pulldowns and dips were still weak, but again, I suck with a slower tempo and moderate rest. I'm going to complain about that every time, lol. Had a pretty nice pump at the end of the workout too, for whatever that's worth. About to go do my max effort squat/DL workout now. I'll post that workout either late tonight or tomorrow. Also, Saturday was a rest day.
    The only time it's bad to feel the burn is when you're peeing...

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  12. #12
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    ME Squat/Deadlift 10/21/13

    Front Squat RI180+
    45x5
    95x3
    135x3
    185x3
    225x3
    275x1
    305x1
    335x1 PR
    305x2

    Safety Bar Squat RI180
    160x5
    265x3x5

    Good Morning RI90
    225x10,10,10,8,8

    Hanging Pikeup RI90
    BWx6,6,4,4,3

    Machine Row RI90
    150x10
    170x10
    190x10

    45 Degree Back Extension RI90
    (Orange Band + 25)x3x10


    Hell yeah, a PR for the first time in a while. Usually when my front squats go up, so do my back squats. I'l have to test it in in the not too distant future. I knew I was was going to get it too. The front squats just felt really great going into it. Some of it is that I spent 15 minutes foam rolling and then another 10 minutes doing more dynamic movement prep. Safety bars squats felt fine; not terribly difficult, but not terribly easy. The good mornings were more tiring than I expected. Haven't done them in a while so didn't push it as hard as I could've. Also, by that point in the workout the fatigue was starting to set in a bit. The rest of the stuff went well enough, but nothing special to report.
    The only time it's bad to feel the burn is when you're peeing...

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  13. #13
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    I would hate to be you after that squat day! looking good bro
    on a mission

  14. #14
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    Gpp 10/22/2013

    @bigcruz:
    Yeah, my hamstrings are still feeling it a bit, heh. I was definitely gassed.


    Circuit
    Sled drags
    Push ups
    Reverse sled drags
    Medicine ball front slam
    Kettlebell swing
    Jump rope


    Again, just did this for around 25 minutes after some movement prep.
    The only time it's bad to feel the burn is when you're peeing...

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  15. #15
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    ME Bench Press 10/23/2013

    Incline Bench Press RI180+
    45x5
    95x3
    135x3
    185x3
    225x1
    255x1
    275x1
    250x2

    Close Grip Bench Press RI180
    135x5
    220x3x5

    Pull Up RI90
    BWx10,8,6,6,5

    Seated Dumbbell Press RI90
    60sx10,8,6,5,5

    Bent Row RI90
    205x10,10,8

    Superset
    Pushdown RI45
    #12x3x10

    Hammer Curl RI45
    30sx10,10,8


    Was not feeling the incline press that day. Still managed to hit 275, same as last time, but it felt like shit. Granted, some of it is the shitty bench I did it on, but still, none of them felt that great. Definitely wasn't going to try for a new record today. Close grip bench felt nice and strong and fast though. Switched to bent rows for an additional pulling exercise for the day. Damn those are hard when you slow the negative down to about 3 seconds. Anyway, not the greatest workout, but not the worst either.
    The only time it's bad to feel the burn is when you're peeing...

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  16. #16
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    I put some pictures up in my gallery to give you an idea of what I looked like after I lost a bunch of weight when I was younger, then now, when I gained it all back in the form of muscle, lol. The "now" shots are a few months ago, but still pretty accurate.
    The only time it's bad to feel the burn is when you're peeing...

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  17. #17
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    Gpp 10/24/2013

    Just did some incline treadmill walking for 30 minutes. I'll probably keep one session like this in most weeks. It's just easier on the nervous system than the more circuit style sessions I do sometimes, but still good for my health.
    The only time it's bad to feel the burn is when you're peeing...

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  18. #18
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    DE Squat/DL 10/25/2013

    Squat DE RI60
    45x5
    95x2
    135x2
    185x2
    230x8x2

    Deadlift DE RI60
    290x8x1

    Rack DL -Pin1- (Mid/high shin) RI180
    465x4x3

    Leg Extension RI90
    #12x10
    #14x10
    #16x3x10

    Fallouts RI90
    Mid/low thighx10,10,8,7,6

    Seated row RI90
    #16x10,8,7

    GHR RI90
    Red bandx10,8,5


    A little slow to post, but here I am! Nothing too amazing to report in this workout. Speed workout felt pretty fast overall, and rack deadlifts were easy. I never really rack deadlift much more, if any, than off the ground. Fallouts are always brutal. Look it up if you've never tried it. If you set everything to the right position, then it's brutal. Try searching blast strap fallouts.
    The only time it's bad to feel the burn is when you're peeing...

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  19. #19
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    DE Bench Press 10/27/2013

    Bench Press DE RI60
    45x5
    95x3
    135x3
    190x8x3

    Military Press RI180
    95x3
    160x6x3

    Pulldown RI90
    #12x10,10,10,8,7

    Dips RI90
    +25x10,10,10,9,8

    NG Face Pull RI90
    #7x3x10

    Superset
    Curl RI45
    70x10,10,7

    DB Skullcrushers RI45
    30sx3x10


    Pretty solid workout. Reps went up a bit on stuff. This is start of the 3rd week on this routine, which means next week I'll deload and then change things around a bit for another 4 week training block. Still eating like a boss. Lotsa carbs. I have to tally it up, but I'm guessing about 500-600g each day.
    The only time it's bad to feel the burn is when you're peeing...

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  20. #20
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    The Pimp is back!

    What is new with you?
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  21. #21
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    Program looks well thought out as usual! Good stuff! Shifting some good weights too, man

    How's life outside the squat rack?

  22. #22
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    Looks good, brah.
    Quote Originally Posted by kbm8795 View Post
    Oh, I think Americans understand that the one thing conservatives hate the most is the idea of spending American tax money on Americans. . .in America.


    Your tax money is safe. . .in Iraq.
    Total ownage.

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