I am woman hear me roa... Er... What?

[boilermaker]

How's the new job going, Cowpimp? You a selling machine yet? HaHa, just kidding. In all seriousness, I bet you go far there. Teach yourself to listen. In my opionion, that's the most important part of selling, by far. Pair that with you incredible knowledge of the product you are selling and you'll do great.

 

[CowPimp]

Tuesday

gwcaton
Thank ya sir. It is definitely a great movement. I am going to make sure I make better use of unilateral movements from now on. I kind of shyed away from them for a while. Once you do them again, you remember why you stopped. Heh.

boilermaker
Heh, I just got to the point where I am transitioning from training to actually doing some real work. I just need to really learn how to bring the customers in via lead boxes and such now. I toured someone today who's going to sign up, so that's a good sign. He filled out all the paper work and stuff, he just needs to bring his payment information tomorrow. I appreciate the suggestions and compliments. It really helps!


Warmup Circuit x 6 - 45lb bar
Clean & Press
Olympic Squat
Overhead Press
Bent Row x 2

Shoulder Rehab Routine x 2
Flexion - 20 x 15, 15
Extension - 20 x 15, 15
External Rotation - 20 x 15, 15
Internal Rotation - 20 x 15, 15
Abduction - 20 x 15, 15

Warmup Circuit x 6 - 45lb bar
Clean & Jerk
Olympic Squat x 2
Overhead Press
Bent Row x 2

Cooldown Stretching

Just a little rehab and some stretching today. I went back for warmup round 2 to make sure I wasn't stretching cold muscles. Since I agreed to stay late today, I kind of schemed out 20 minutes or so to whip through this routine on the clock. I don't really workout on the clock, but there were plenty of people to hold it down.

 

[CowPimp]

Wednesday

Warmup Circuit

SLDLs
317 x 6, 6, 3

OH Press
117 x 9, 8, 7

CG Lat Pulldowns - Supinated
210 x 10, 8, 6.5

DB Shrugs
90s x 15, 15

Turkish Getups
35 x 10, 10

Cooldown Stretching

Another progressive workout. Last time I did 5, 5, 4 for SLDLs. I'm positive I could've done 5, 5, 5. Once again, my grip gave out. It's unfortunate that my grip strength went to the crapper so badly, but I'll get back there. I tried to go for a pronated static hold after a 20sec rest interval. I had the BB for about 4 seconds before I had to give up. My grip was fried. I came really close to losing the BB on the second set. Heh.

Overhead presses went great. I added 1 repetition on every single set. Progress is good. I'll probably go for all 9s next time. Also, my shoulder didn't really bother me at all during this movement.

I have never really incorporated pulldowns in my workout ever before. I guess my chinup strength transferred well though. I moved a good bit of weight for my first time out. I didn't quite get a full range of motion on my very last repetition, so I wrote it as .5 repetitions. I'll probably stick with this weight and go for 3 sets of 9 next time.

I threw in some DB shrugs mainly for grip work. My traps weren't even phased really. I just wanted to punish my grip, which I did successfully. I also threw in Turkish getups a little heavier than last time. I went up 5 pounds, but shaved a repetition off each side. Next time I'll try to add back that repetition.

 

[gwcaton]

Progression , nice

gwcaton
Thank ya sir. It is definitely a great movement. I am going to make sure I make better use of unilateral movements from now on. I kind of shyed away from them for a while. Once you do them again, you remember why you stopped. Heh.

I have a feeling you're right

 

[BigDyl]

I tried some Turkish get ups today. I turn into an idiot when my friends are in the weight room, so I showed them how to do it. We then started increasing the weight to see who could go the heaviest. My retarded ass jumped up to an 80 LB... I didn't get it, and I almost hurt my shoulder.

 

[soxmuscle]

your grip strength went to the crapper... *cough* straps *cough* -- my throat, sorry its bothering me greatly.

 

[camarosuper6]

Cow has some of the most creative workouts I have ever seen.

 

[BulkMeUp]

Cow has some of the most creative workouts I have ever seen.

I agree!

 

[CowPimp]

Thursday

gwcaton
Thank you sir.

BigDyl
Haha, I'm glad you didn't hurt yourself. How did you like the movement?

soxmuscle
Fuck straps. If I can't hold it, then I can't lift it. That's my philosophy. My grip strength is going back up. That's all that matters.

camarosuper6
Eh, I just like to throw in the odd total body killer or grip work in. Thanks though.

BulkMeUp
Hehe, thanks.


Warmup Walking

~25 Minutes Jogging

Cooldown Stretching


Just went for some active recovery jogging today. Moo.

 

[soxmuscle]

ha, i know how much you hate straps, just giving you a hard time.

 

[CowPimp]

ha, i know how much you hate straps, just giving you a hard time.

Hehe, I kind of had a feeling.

Also, as an appendix to that jogging, I did my shoulder rehab workout again.

 

[Seanp156]

This is a bit random, but I've been wondering... How are you using weights such as 317, and 117? Are some of the weights you use in KGs, so they're abnormal when converted to pounds??

 

[CowPimp]

This is a bit random, but I've been wondering... How are you using weights such as 317, and 117? Are some of the weights you use in KGs, so they're abnormal when converted to pounds??

Heh, you're not the first to ask. The collars they have at my gym weigh 1 pound each. I don't use collars for bench press variations usually just in case I get stuck under the bar. So, those movements will have normal numbers.

 

[BigDyl]

BigDyl
Haha, I'm glad you didn't hurt yourself. How did you like the movement?

.

It was interesting. It feels like it I'm really using my rotator cuff as a stabalizer. I have very long arms because I'm like 6'6, so it seemed harder for me to balance the weight overhead as I stood up. I was actually able to get a 65 LB dumbell. Then like an idiot I jumped up to 80. I should have used common sense and done a couple sets with 35's or 40's to get the form down. Oh well, I know next time.

 

[CowPimp]

It was interesting. It feels like it I'm really using my rotator cuff as a stabalizer. I have very long arms because I'm like 6'6, so it seemed harder for me to balance the weight overhead as I stood up. I was actually able to get a 65 LB dumbell. Then like an idiot I jumped up to 80. I should have used common sense and done a couple sets with 35's or 40's to get the form down. Oh well, I know next time.

A 65lb dumbbell is pretty impressive! Good job sir. Some of the old time strongmen used to use resistance greater than their own bodyweight for Turkish getups. That is some monstrous strength. I can't even imagine that.


Warmup Circuit

Unilateral DB Squats
40s x 9, 9, 9

Bench Press
185 x 7, 7, 7

Unilateral DB Rows
110 x 7, 7, 7

Seated Hamstring Curls
180 x 12, 12

Farmer's Walks
90s x 1way, 1way, 1way

Full Decline Situps
BW x 18, 18

Cooldown Stretching


I was very happy with this workout today. Every single lift went up. I gained 2 repetitions on my uni squats, increased my bench by 20 pounds while losing 3 repetitions, increased the uni rows by a repetition on each side, added 5 pounds to my farmer's walks, and added 2 repetitions to my FD situps.

I was particularly happy with my bench press. My shoulder felt way way better than the last time I bench pressed. It made me really happy. Not to mention, my strength is almost back to where it was. I just need to add a couple of repetitions at this weight on each set and I will be back to where I was before. I warmed up over 4 or 5 sets to make sure I could handle the increase. There was zero pain up to about 135. For my warmup at 165 and working sets of 185 it was extremely mild. I'm talking 20% of what it was last time I benched. Yay!

Also, I have never done seated hamstring curls before, but I will never do laying ones again. The always make me feel weird because I feel like my knees are being hyperextended. This was much more comfortable.

 

[P-funk]

we got some kettle bells in the gym a few weeks back. I did some turkish get ups with them. I try to do them while holding the bell side facing up instead of letting it roll back against the back of my arm. Brutal! It is killer on the grip.

 

[P-funk]

On the unilateral DB squat where were you holding the DB? Overhead? Off to the side? Between the legs?

 

[CowPimp]

we got some kettle bells in the gym a few weeks back. I did some turkish get ups with them. I try to do them while holding the bell side facing up instead of letting it roll back against the back of my arm. Brutal! It is killer on the grip.

I should request we get some at my gym, but they probably wouldn't. Maybe I could convince some members to whine about it. Hehe.

Just out of curiosity, what kind of weight range do kettlebells come in?

On the unilateral DB squat where were you holding the DB? Overhead? Off to the side? Between the legs?

I just hold one in each hand off to the sides. If you see me pluralize the weights (I say 40s), then I'm using 2 DBs. Maybe I should try overhead sometime...

 

[P-funk]

They come in the same range as dumbells.

We only have 3 pairs...a 20lb, 35lb and 55lb.

 

[CowPimp]

Saturday

They come in the same range as dumbells.

We only have 3 pairs...a 20lb, 35lb and 55lb.

Good stuff. I've never messed around with kettlebells. I'll have to see what all the hoopla is about one of these days.


Warmup Callisthenics

Stretching


Yesterday I just did some stretching. Did some jumping jacks, bodyweight squats, and pushups for a brief warmup before doing the stretches. My glutes are still hella sore from Friday. I was thinking about doing some form of sprinting or high intensity cardio later today, but I think I'll go with my circuit of bodyweight stuff instead for more of an active recovery workout. I'll post that up later.

 

[Pylon]

Good looking w/o's in here pimp. Well done.

 

[boilermaker]

Holy Cow, great job increasing all those weights. I like that seated ham curl too, but I seem to slide forward away from the backrest on the thing even when I clamp down hard on the quads.

 

[CowPimp]

Sunday

Pylon
Thank you sir. The wellwishing is always appreciated.

boilermaker
Thanks man. My biomechanics seem to jive pretty good with that machine, but I see where you're coming from. That's why freeweights will always be king.


Warmup Circuit

Callisthenics Circuit x 2 - 60sec RI
Squats x 25
Pullups x 5
Hyperextensions x 25
Pushups x 20
Situps x 20
Mountain Climbers x 30secs

Callisthenics Circuit x 2 - 60sec RI
Squats x 25
Body Rows x 10 (15 on 2nd run)
Hyperextensions x 25
Dips x 10
Situps x 10
Mountain Climbers x 30secs

Cooldown Stretching


Standard callisthenics run through. I'm thinking about including some lightweight movements utilizing resistance. Like I might do some C&Js with 95lbs for a bunch of reps, maybe some overhead squats, etc. I'll wing it next time I do this.

 

[gwcaton]

where do you come up with this stuff CP ? I get tired just reading what you do

 

[CowPimp]

Monday

where do you come up with this stuff CP ? I get tired just reading what you do

I just try to come up with stuff that is different to keep me entertained. Woo woo.


Warmup Circuit

Good Mornings
227 x 6, 6, 6

Steep DB Incline Press
60s x 8, 6, 6

WG Pullups
BW+20 x 6, 6, 6

Overhead Squats
45 x 8, 10

Face Pulls
60 x 15, 15

Hanging Leg Raises
BW x 14, 14

Cooldown Stretching


Made some progress in good mornings, face pulls, and hanging leg raises. I haven't done incline DB presses in a while, and next at this angle of 55-60 degrees before. Strength was about in line with what I thought, and my shoulder decided to play pretty nice. I haven't done WG pullups in a while, but the numbers are about in line with what I expected. Overhead squats are ridiculous. I couldn't even balance at first. I foresee these shooting up quick; I will definitely be implementing them more. Also, my upper back definitely likes them.

 

[Seanp156]

Some nice weights on the Good AMs there.... I'm still a little scared of doing those.

 

[soxmuscle]

i agree, sean. it's funny, because when im doing squats, on the last few reps, it'll basically be a combined squat and good morning, but when i do them solo i just can't get the right feel.

i am much more partial to romanian deadlifts now.

 

[CowPimp]

Some nice weights on the Good AMs there.... I'm still a little scared of doing those.

Thanks. Just start light and go deep. Once you get in the groove, it's easy. Just remember to keep your back in a static upright position. The motion is just hips back, then hips forward. The rest of your body will follow. It's much easier to keep tight if you remember that. I love that movement! If my brother ever gets his digital video camera fixed, then perhaps I'll videotape myself doing them. I feel my form is quite good.

soxmuscle
Romanian deadlifts kickass too, though I prefer SLDLs or regular deadlifts. But hey, whatever floats your boat.

 

[Seanp156]

Well, the thing is... I tried them light once a couple weeks ago, keep my back straight the whole time... Then I bent over to do something outside of the gym a day or two later and I had some abnormal back pain for about a week... It went away, but I don't really want that to happen again... I skipped an ME Dead day because of it. I'm not 100% sure if it was the Good AMs though, because I did the stationary bike as well, and sometimes my lower back gets screwed up from the bike for whatever reason... Maybe the combination of the two just through it over the edge .

 

[Pylon]

Romanian deadlifts kickass too, though I prefer SLDLs or regular deadlifts. But hey, whatever floats your boat.

OK, since you brought it up, what exactly bewteen SLDLs and Romanians? I've never been clear on it.