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

  4. #4
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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
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    Looks good, Pimp-O!
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  6. #6
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    Bovine Pimpster picks it uuuuup!!! Sounds like you have a good energy going ...

  7. #7
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  8. #8
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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

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  10. #10
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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.
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    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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    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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    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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    I like how you mixed in your core work with your two major lifts.
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  16. #16
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    Sunday

    Quote Originally Posted by Bakerboy View Post
    I like how you mixed in your core work with your two major lifts.
    Core work makes a good superset for lower body exercises. I haven't really done much in the way of core work for a while. I figured it would be a good idea.


    A Push Press RI90
    135x5x3

    B1 DB Incline Press RI60
    75sx10
    70sx10,8
    65sx8
    B2 WG Pullup RI60
    BWx10,9,7,6

    C1 1Arm Bench Press RI60
    75x10
    70x10
    65x10L/8R
    60x10
    C2 Bent Row RI60
    195x10,10,8,8

    D1 DB Overhead Extension RI60
    70x12,8
    D2 Cable External Rotation RI60
    30x2x12


    Pretty solid workout. I tried this new gym by my house today. Pretty damned nice place, but I will probably just keep working out where I am for free. The main advantage is that they have a basketball court and a pool, which is nice to have access to.

    Anyway, man, doing 4 sets of that shit owns me. I was fried toward the end there. My strength just drops off like mad, particularly on the pressing movements. I think my shoulders are already sore, hah.
    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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    Monday

    A1 Squat RI60
    260x7x3, 2
    A2 Reverse Cable Chop RI60
    #8.5x8x3

    B1 1 Leg RDL RI60
    70sx3x8
    B2 Plank RI60
    +80x3x45sec


    Done. Man, that workout is such a bitch. Both of the lower body workouts own me. I was mad I couldn't quite make it to the 3rd rep on the very last round of squats. The last 3 sets or so were pretty damned hard and I had a serious grind on the last repetition of all those sets. The RDLs were also tough. I faltered on 2-3 reps total throughout the duration of the sets. So, I think I'll keep the weight here, possibly adding a rep to each set if I feel up to it next time around. Planks = the pwn. Christ.

    Also, my lats are quite sore today, with triceps being a close second. Shoulders and chest are also a bit sore. I like when my lats are sore, because they don't get sore all that much. Soreness just feels good.
    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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    Quote Originally Posted by CowPimp View Post
    A1 Squat RI60
    260x7x3, 2
    A2 Reverse Cable Chop RI60
    #8.5x8x3

    B1 1 Leg RDL RI60
    70sx3x8
    B2 Plank RI60
    +80x3x45sec


    Done. Man, that workout is such a bitch. Both of the lower body workouts own me. I was mad I couldn't quite make it to the 3rd rep on the very last round of squats. The last 3 sets or so were pretty damned hard and I had a serious grind on the last repetition of all those sets. The RDLs were also tough. I faltered on 2-3 reps total throughout the duration of the sets. So, I think I'll keep the weight here, possibly adding a rep to each set if I feel up to it next time around. Planks = the pwn. Christ.

    Also, my lats are quite sore today, with triceps being a close second. Shoulders and chest are also a bit sore. I like when my lats are sore, because they don't get sore all that much. Soreness just feels good.
    I hear ya on the squats...yesterday I did 10x4 on the squat with 275 and threw up when I was done, but I was amazed with myself for gutting through and finishing, I wanted to die by the 6th set.

    How are you liking these high set workouts? I am somewhat following advanced GVT and it calls for 10x5, 10x4 and 10x3 workouts over the course of 2 months, but so far I like it, it is a real bitch, I mean 10 sets is just a complete drag, but I really want to make it to the end. It calls for big jumps in the weights, if it works out. For example, I would theoretically go from 10x5 with 255 in the bench press to 10x3 with 320 over 6 bench press workouts spread out over about 2 months, so I would say that is good progress.

    Good luck on your stuff going forward

  19. #19
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    Quote Originally Posted by Stewart20 View Post
    I hear ya on the squats...yesterday I did 10x4 on the squat with 275 and threw up when I was done, but I was amazed with myself for gutting through and finishing, I wanted to die by the 6th set.

    How are you liking these high set workouts? I am somewhat following advanced GVT and it calls for 10x5, 10x4 and 10x3 workouts over the course of 2 months, but so far I like it, it is a real bitch, I mean 10 sets is just a complete drag, but I really want to make it to the end. It calls for big jumps in the weights, if it works out. For example, I would theoretically go from 10x5 with 255 in the bench press to 10x3 with 320 over 6 bench press workouts spread out over about 2 months, so I would say that is good progress.

    Good luck on your stuff going forward
    I've used 8x3 before with some pretty good results. I really like the repetition scheme. It's a great way to get in a moderate to high level of volume at an intensity that should be good for stimulating growth and neural adaptations. Man, it's a bitch though.

    If you can follow through with the workout your just laid out, then that is some awesome progress!
    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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    Diet

    So here's the macro breakdown for the diet I'm eating right now. This is generally below maintenance for me. I'm just letting my metabolism adjust from my big caloric deficit. I was down another 200-300 at the end of my cut. I'll sit here for a couple of weeks and bump it up from there:

    3398kcal
    Protein: 190g (23%)
    Carbs: 397g (42%) - 50g Fiber
    Fat: 125g (34%)

    As I add calories I will mostly increase my carb intake with a possible bump in protein intake as well. Over the next several months my caloric intake will probably hit mid to high 4Ks. Before I cut, when I was sitting at 196, my intake was around 4300. I hope to go beyond that this time, but that will be gradually over the course of several months.
    The only time it's bad to feel the burn is when you're peeing...

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  21. #21
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    Lookin solid bro!! You got one hell of a program going much grats to you for your dedication!
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  22. #22
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    Dude, the most ive ever eaten is something like 4200 cals, and that was just for a freak day. The most i can keep it at is about 4000, and you're probably eating a lot cleaner than me.

    Anyway, program is looking good. What are the goals for this program/phase?
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  23. #23
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    Tuesday

    DeadBolt
    Thank you DB. Always good to see you stop in.

    Gazhole
    Haha, I'm willing to bet I can eat 4000 calories in one meal without too much trouble. I want to get stronger as always. I'm going to start bumping up calories to put on mass too. I think I need to get myself over 200 pounds before I cut back next time. I just need to be reasonable about it for the summer so I don't start suffering from fat boy syndrome, heh.


    Elliptical
    Lv8@120 x 1.5min
    Lv10@120 x 1.5min

    8 Rounds:
    Lv12@120 x 1min
    Lv12@200 x 30sec

    Treadmill
    12%@4mph x 12min
    12%@3.5mph x 1.5min
    12%@3mph x 1.5min


    Hit up some HIIT cardio followed by a brief stint of some solid state cardio to wind myself down. I kept the intensity fairly high on the solid state stuff though. My heart rate was sitting around 80-82% of my theoretical maximum, which is not really challenging for me at this point. Felt good, and finished up with some stretching of various tight spots on myself.
    The only time it's bad to feel the burn is when you're peeing...

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  24. #24
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    You know, when i first saw your journal title a while back, what came to mind was "cowpimp picked up heavy shit??" (meaning i thought u were referring shit to poop such as doing farmers walk with two 100 lb bags of horse shit) but realized what an idiot i was

    Anyways, it looks as if your numbers have gone up. Good stuff.

  25. #25
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    if you are going off of heart rate......why not go out to the track and get an idea of your max? then you can plan rest intervals on your interval work around your heart rate and watch your improvement.
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    I don't know how you or others perform more than one leg day per week. Since I've gone to my new gym, I've stretched immediately following the workout, after I drink my protein shake in the steam room 10 minutes later, while I'm sitting in the hot tub for 15 minutes, etc. and nothing seems to get rid of those DOMS two days later.

    Good stuff, CP.
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    Quote Originally Posted by CowPimp View Post
    Gazhole
    Haha, I'm willing to bet I can eat 4000 calories in one meal without too much trouble. I want to get stronger as always. I'm going to start bumping up calories to put on mass too. I think I need to get myself over 200 pounds before I cut back next time. I just need to be reasonable about it for the summer so I don't start suffering from fat boy syndrome, heh.
    One meal? Jeez! Thats a stomach-wall workout right there.

    But yeah, strength is gooood . I was gonna go on some sort of a bulk, but for some reason i always say that near summer which probably isnt the best time, like you say, haha.

    Im not too worried since im not a swimsuit model or anything to begin with, but id rather not have to feel back my gut to put sun lotion on :P.
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  28. #28
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    shiznit
    Hahaha, that's awesome about the bags of shit. What a workout that would be.

    Also, I'm not really much stronger in most things right now. My deadlift is at an all time high, but my squat and bench are nothing special. Although, they are probably about as high as they have ever been for my current bodyweight. I have a feeling that once I get back to the heaviest I've ever been (A bit over 200), then we'll see some nice numbers.

    P-funk
    I don't go off of heart rate really, but I just check it periodically for the Hell of it. My goal is to do more work in the given time period, but I'm not quite as aggressive with this as I am with lifting more weight. However, I was considering getting a heart rate monitor and trying what you are suggesting. It would be kind of cool to get my max. I know my true max is over 200bpm; I've broken that barrier numerous times, heh.

    soxmuscle
    Yeah, last week I was still kind of sore come Friday. Usually when I start doing full body workouts after lower frequency programs my legs are sore the entire first week or two until I start to adapt.

    Gazhole
    I know what you mean, but it's still nice to look your best when you might be shirtless, heh.
    The only time it's bad to feel the burn is when you're peeing...

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    Does that make for a piss poor second workout or are you able to hit your legs hard twice in a week? I'm looking into making the jump to Westside, so I'm very curious in how quickly you feel you'll adapt.
    Age: 22 | Height: 5'8" | Weight: 150 lbs | Penis: 12 inches

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    Wednesday

    Quote Originally Posted by soxmuscle View Post
    Does that make for a piss poor second workout or are you able to hit your legs hard twice in a week? I'm looking into making the jump to Westside, so I'm very curious in how quickly you feel you'll adapt.
    It doesn't seem to be negatively affected. I've done full body workouts where I'm hitting my legs 3 times in a week, and doing HIIT work 1-2 days per week at the same time. That was a little much, but I was able to do it for a little bit.

    I also did my HIIT cardio at the end of my lower body workouts for a mesocycle when I was using the Westside template. Now THAT sucked balls. God that's hard.


    A1 Bench Press RI60
    230x3,3,2
    225x3,3
    220x3
    215x3,3
    A2 Standing 1Arm Cable Row RI60
    #12.5x8x3

    B1 1Arm Military Press RI60
    55x8,8
    50x8
    B2 Chinup RI60
    +25x8,8,7

    C1 Hammer Curl RI60
    27sx2x12
    C2 YTA RI60
    (1sec isometric)
    5sx2x8


    My workouts have been pretty good lately. In retrospect I probably should have stuck with 225 on the bench and gone for a straight 225x8x3, which I think I could've pulled off. Still, this was better than last time. Overhead pressing also felt very strong for some reason. Overall this felt great. My body is already telling me it wants to add muscle. My appetite has been increasing. I think I'm going to bump up calories a bit more the rest of this week and into next week. Being hungry sucks ass, haha.
    The only time it's bad to feel the burn is when you're peeing...

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