CowPimp Picks Up Heavy Shit

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  1. #1
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    CowPimp Picks Up Heavy Shit

    The title of this journal is right to the point. I started fresh on a new program today, and I'm ready to attack with all my might. As always, I want to get stronger, and I think I'm going to try and add some quality lean mass too now that I've cut down, but that will be fairly gradual, especially for the summer. Come fall/winter I may get a bit more aggressive with the weight gain.

    Also, I'm putting less emphasis on my conditioning work. I'm lifting 4 days per week, and I will do 2 days of cardio per week. I will be skipping anaerobic intervals this time around, but I do think I will stick to aerobic interval work on the days I do cardio.

    So, here's what I did today:


    A1 Back Squat RI60
    275x3
    255x4x3
    245x3x3
    A2 Reverse Cable Chop RI60
    #8x8x3

    B1 1Leg RDL RI60
    65sx3x8
    B2 Plank RI60
    +70x45sec


    That's it. That's all I needed. So, that's basically what the strength day looks like for lower body. My first two exercises are 8x3 hopefully using something I can stick with the entire 8 sets. I started too high here (Should've been better), but I'm going to work this aggressively. My squat just sucks compared to my deadlift, so it's getting priority in the strength department. Really, right now it's been sucking period. Don't know what happened there, but will see what results over than next 8-12 weeks or whatever.

    Also, I'm going to the beach for a couple of days tomorrow. I am going to find a gym in Ocean City to workout at on Wednesday, and just let me mad swimming on Tuesday be my cardio, heh. My diet will probably suck while I'm there, but overall I've been pretty strict with that throughout the past several months save for the past couple of nights, so I could use that.
    The only time it's bad to feel the burn is when you're peeing...

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  2. #2
    fiendish thingy
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    coolio!
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #3
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    Is this routine a CowPimp original? Training for anything special?

  4. #4
    Thats Dr. Keke to you!
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    Hahahaha! That is the coolest journal title of all times. I wish I would have thought of it.
    Fucking Determined!

  5. #5
    SHRUG LIKE YOU MEAN IT
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    Looks good, Pimp-O!
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  6. #6
    Lift or Die
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    Bovine Pimpster picks it uuuuup!!! Sounds like you have a good energy going ...

  7. #7
    cat burglar
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    No strength within, no respect without - Kasmiri Proverb

  8. #8
    Lexen Xtreme


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    I'd hit it.

  9. #9
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    Glad to see a new journal bro!

    You training for a meet or just personal improvement?

    Whats your weight at right now...last I knew it was like 192 or so.
    "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

    Today I do what others will not so that tomorrow I can do what others cannot!

  10. #10
    SHRUG LIKE YOU MEAN IT
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    Quote Originally Posted by Seanp156 View Post
    I'd hit it.
    Me too. The red bandana really brings out his eyes.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  11. #11
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    Wednesday

    Thanks for all the support everyone, especially the hot Asian chick.

    To answer the questions posed: yes, this is a program I made up. However, it is broken up in a concurrent fashion like Westside (2 days for strength and 2 days for power). This, however, has some additional emphasis on hypertrophy and a lower intensity ceiling. I'm not training for anything in particular, no. Just for self improvement. Also, I'm not sure my exact weight. I probably finished around 187-188 on my cut, but our scale broke at work, which was the one I had been using to track progress. After these couple of days at the beach I'm holding some definite water though. I also ate and drank an incredible amount of calories, heh.


    A1 Bench Press RI60
    225x5x3
    215x3x3
    A2 1Arm DB Row RI60
    100x8x3

    B1 1Arm OH Press RI60
    55x8
    50x2x8
    B2 Chinup RI60
    +25x2x8
    BWx8

    C1DB Hammer Curl RI60
    40sx5
    30sx10
    C2 YTA RI60
    (1 second isometrics)
    5sx2x8


    I substituted one exercise in there because I didn't feel like competing with a bunch of old people at the gym I found by our place in Bethany beach these past couple of days. I went around 11AM, so it was me and senior citizens and that's it, heh. I figured no one was going to be going for the 100lb dumbbells, so I did 1arm rows instead of doing the standing cable rows I had planned. No biggie.

    Also, my arms were so fucking fried by the time I got to the end of this workout. I had to cut my weights WAY down on the hammer curls. Chinups = bicepowned.

    I didn't really do cardio on Tuesday, but I did a few hours of swimming in the ocean both days, which can actually get pretty tiring if you're jumping around like drunken jackasses as me and my friends were, heh. I'll do some cardio today, and maybe Saturday if I really feel like it, but only if I happen to wake up early. I'm not forcing it.

    One more note: Working out with my own music is fucking great. God, how did I live without it?
    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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    Oh, one more addendum. My entire legs were SO fucking sore for Tuesday and Wednesday, I mean crippling soreness. Glutes, hammies, and quads were all friend from Monday's workout. I think they were so sore my gait was actually a bit off, heh. It's finally bearable this morning.
    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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    Thrusday

    Elliptical
    Lv8@130 x 1min
    Lv10@130 x 1min

    3 Rounds:
    Lv12@130 x 4min
    Lv12@160 x 2min

    Lv12@130 x 3min
    Lv10@130 x 1min
    Lv8@130 x 1min


    Just a little cardio today. Lasted about 25 minutes. I'm going to try and add a 4th round of those intervals. I might even go in on Saturday morning and do that, but I'm not going to be too pressed about that. Either this Saturday or next Tuesday.
    The only time it's bad to feel the burn is when you're peeing...

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  14. #14
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    Friday

    A Hang Power Clean RI90
    135x5x3

    B1 Deadlift RI60
    315x10,10,8,8
    B2 Side Bridge RI60
    BWx4x45sec

    C1 Split Squat RI60
    155x3x10
    C2 Rollout RI60
    BWx3x12


    Legs were still very mildly sore from Monday going into this workout, but pretty minor. I didn't notice in the least bit when I was warmed up. I haven't done cleans in a long time. Form definitely needs work. I will probably stick with this weight for another week or two to get back in the groove. Those reps were hit or miss. Some of them felt good, but some of them felt off. Initially I was trying to muscle it up with my upper body, but eventually got to where I was using more triple extension and shrug. The bar definitely gets more height when done properly.

    I haven't done high rep deadlifts like that in a while. My lower back will be sore tomorrow, and possibly the glutes/hammies too. My whole posterior chain was on fire after set 4. Those side bridges started to get pretty hard in this combination as well. I probably could've pulled 10 on the last set or two, but I wanted to make sure my back was locked into place.

    I will probably add a 4th set to those last two exercises in future workouts; but we shall see.
    The only time it's bad to feel the burn is when you're peeing...

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  15. #15
    cat burglar
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    I like how you mixed in your core work with your two major lifts.
    No strength within, no respect without - Kasmiri Proverb

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