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

[CowPimp]

Tuesday

Seanp156
Hrm, very strange. Did you hold your breath until you were near lockout? It helps to increase IAP and reduce the load on your spine. Also, I find it is much more comfortable if I take a wide stance. I can still move a pretty good amount of weight with a narrow stance, but I prefer to involve the hips a little more and go deeper with a wide stance. If your biomechanics just don't juve with the movement, then they don't. However, I have a feeling that you can probably get away with doing them.

Pylon
I have actually heard two variation. One is that the Romanian deadlift is an SLDL where you deviate several inches from your shins. The other is that you do that in addition to shortening the range of motion by stopping just below your knees.


Warmup Circuit

Turkish Getups
20 x 120secs

Circuit x 3 - No Rest
Lateral Box Jumps x 30secs
Pushups x 10
Body Rows x 5

Clean & Jerks
45 x 90secs

Circuit x 6 - No Rest
Near Sprint x 1way
Pushups x 5
Near Sprint x 1way
Body Rows x 3

Cooldown Stretching


I decided to slap together a funky circuit training routine on the fly. I waited 60 seconds in between each movement or circuit. It was more brutal than I anticipated. Doing Turkish getups and C&Js for time is evil. They will wind you like none other. They probably started to get a little sloppy at the end, but I think I maintained reasonable form throughout. Also, I decided to throw in some mobility/agility training with the lateral box jumps. To clarify, when I say near sprint x 1way, I mean that I would run to one end of the gym and do pushups anI was practically wheezd run back and do the rows in the rack. All in all, it was very enjoyable. I was almost wheezing by the end of it.

 

[CowPimp]

Wednesday

Warmup Circuit - All 60sec RIs

Olympic Squats
247 x 5, 5, 5

Decline Press
205 x 6, 4, 5

WG Bent Rows
197 x 6, 6, 6

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

Overhead Squats
45 x 12, 12

Hyperextensions
55 x 15, 15

Cooldown Stretching


This workout went quite well. I was particularly happy with my squats and decline pressing. The squats were about as solid on form as you can get, even though I had to put forth a decent amount of effort on the last repetition or two of each set.

Although I stopped short on the 2nd set of declines because I kind of fell out of the groove (Let me upper back loosen too much and elbows flared), I regained my composure on the last set and all in all the sets really didn't pose much discomfort for my shoulder.

I haven't done WG bent rows in a while. My pinkies were on the rings. Lately I have been using a closer grip, but I still maintained some decent strength with this grip width.

Farmer's walks were really solid. I had some left in me, but I figured one more set over last time was sufficient. Overhead squats felt more comfortable. My elbows break slightly as I go down, but that doesn't stop my upper back from getting a beating just from stabilizing the weight. Also, I threw in some hypers which I haven't done in ages. The weight is less, but only because I used an oly bar instead of a heavy dumbbell. Once again, I did this for my upper back. The need to retract my scapula to keep the bar in place was of prime importance. Plus, I really only have to use about half the resistance as I do holding a DB against my chest.

 

[Seanp156]

Nice looking workout CP. Out of curiousity of seeing them in your journal, I looked up overhead squats... They look interesting, but also incredibly dangerous if done wrong or with too much weight.

The only difference between a power/back squat and an olympic squat and how far you go down, correct?

Have a good Thankgiving

 

[CowPimp]

Nice looking workout CP. Out of curiousity of seeing them in your journal, I looked up overhead squats... They look interesting, but also incredibly dangerous if done wrong or with too much weight.

Thanks, but believe me: if you have never done them before, then you will not be able to use too much weight. Balancing is a tough one. It's very hard for me to keep the weight behind me. My arms always drift forward upon descent and my elbows tend to "break" instead of remaining locked out.

The only difference between a power/back squat and an olympic squat and how far you go down, correct?

Not at all. One of the main differences is bar placement. You are supposed to place the bar "high" with an olympic squat (In the groove just below your traps) and "low" with a power squat (In the groove on your rear delts). By placing the bar on your rear delts, it creates favorable leverage and also tends to bring the posterior chain into play more. Also, for a power squat, most squatters tend to take a wider stance to reduce the ROM and further emphasize the hip extension portion of motion over knee extension. Although you can go deeper with a high bar and narrow stance, that is not really the prime differentiator.

Have a good Thankgiving

You too man. It's gorging time!

 

[BulkMeUp]

and "low" with a power squat (In the groove on your rear delts).

I tried that. It felt like my delts were being squished out of my body

Happy Thanksgiving!

 

[boilermaker]

Cowpimp, have a great holiday. Eat heavy and often today.

 

[Seanp156]

I tried that. It felt like my delts were being squished out of my body

Happy Thanksgiving!

Hmm, I don't think I've ever really done a "power" squat then... I've pretty much always had the weight placed on my traps... For some reason, it may be psychological, it seems like if I lower it to my delts the bar would fall .

 

[PreMier]

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

Yea, he and P do some cool shit.

 

[Devlin]

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

Not only that he is a fountain of information. I wish Cowpimp worked at my Gold's Hey any chance you could transfer south

Have a great Thanksgiving.

 

[CowPimp]

Thursday - Turkey Day

BulkMeUp
It takes a while to find the groove. Now it feels comfortable for me. I still squat high bar usually though, just because it's a little tougher. I did have a good T-day; I hope you pigged out!

boilermaker
Damned straight. We have like no leftovers. We went into gluttony mode. Woo. I hope you did the same!

Seanp156
I kind of thought that too. Trust me though, it's definitely secure there. I mean hey, the top powerlifters do it with over 1K pound on their backs. I think it will be fine with a few hundred. Heh.

PreMier
Thanks. Gotta keep the workouts interesting and dynamic.

Devlin
Aw, isn't that sweet. I appreciate it. I'll see if I can fly down their on Gold's tab. Hehe. I had a good Thanksgiving and I hope you did the same!


~30mins "Sculpt" Class

Cooldown Stretching


We had a few classes going on at our gym the morning of turkey day. I decided to join in on one for the Hell of it. Basically, the class was for muscular endurance with mild benefits in terms of cardioresperatory endurance because it was almost all done in a circuit. We used stability balls, real light dumbbells, resistance tubes, etc. I'm glad I joined in. It was more challenging than I anticipated. However, the intensity was so low that it worked perfect for an active recovery type workout.

Edit
Also, I did some shoulder rehab stuff for 10 minutes or so.

 

[Pylon]

I am always amazed at the things you come up with, pimp. Someday I may even try them myself...

 

[BulkMeUp]

BulkMeUp
It takes a while to find the groove. Now it feels comfortable for me. I still squat high bar usually though, just because it's a little tougher. I did have a good T-day; I hope you pigged out!

We pigged out over a month ago. Canadian Thanksgiving is on 11oct.

 

[Devlin]

Cowpimp-I had a relaxing day with a great workout all of which I really needed.

So you enjoyed the group fitness class. I haven't had the gluts/desire to join one yet. Plus my Gold's cancelled all group classes for the holiday.

 

[CowPimp]

Friday

Pylon
Heh, thanks. Next time you get bored with your workout, just try some whacky stuff. I never really get bored of lifting, but my GPP/active recovery stuff can get boring quick if I just stick to 30 minute jogs.

BulkMeUp
You crazy Canuck bastards! Hehe, kidding. Shows how much I know.

Devlin
Great to see that you are dedicated and you made it in there on Turkey day. Not to mention it makes you feel a little better about the gluttonous feast to be had later. Don't be afraid to try a class though. I didn't fit in at all, but I still got in a good workout.


Warmup Circuit

Deadlifts
367 x 3, 3, 2

Dips
BW x 15, 15, 15

MG Chinups
BW+35 x 5, 5, 5

Turkish Getups
35 x 12, 10

Upright Rows
97 x 12, 12

Seated Ham Curls
195 x 12, 12

Cooldown Stretching


A little more progression is always a good thing. I added a repetition on the 2nd set of deadlifts, a repetition per side for the getups, and 2 repetitions on the upright rows. I think chinups stayed about the same, but I could've done a little more. I had a tiny bit left in me after the last repetition. I added 5 pounds and lost a rep or two per set. I added 15 pounds to the ham curls and kept the repetitions the same. I had significantly more in the tank too. I haven't done dips in a while. Didn't know where I stood. They still stretch my shoulder in an uncomfortable way, so I just did bodyweight stuff. It felt better than the last time I tried them (My cardio circuits), but I will be adding weight to these slowly and carefully.

On Monday I'm going to start my new routine. I posted it a while ago, but I made some minor changes since then. I'm going to repost it in a separate post in a bit. I'll also post the diet I'm going to be following. Quite similar to the one I'm currently following, but with a slight boost in calories and implementation of a PWO insulin spike. The only concession I will have to make with the routine is concerning dips. My plan for dips was 3x8, but I will be going lighter than that until my shoulder is ready for it. No biggie.

 

[Seanp156]

Wow, 3 sets of 15 on dips? Nice work.

 

[CowPimp]

New Routine

• Rest intervals will be 60-70 seconds.

• Loading scheme will be flat. That is to say, the resistance will not change during working sets.

• Workouts will be performed Monday, Wednesday, and Friday.

• No specific tempo will be used. Eccentrics will be controlled; concentrics will be explosive.

• General and specific warmups will be implemented as necessary. The cooldown will consist of stretching.

Week A
Monday
Olympic Squats - 8x3
Steep DB Incline Presses - 4x6
CG Supinated Pulldowns - 3x8
Seated Hamstring Curls - 2x12
Hanging Leg Raises - 2x12

Wednesday
Bench Presses - 8x3
WG Bent Rows - 4x6
SLDLs - 3x8
Face Pulls - 2x12
Full Decline Situps - 2x20

Friday
MG Chinups - 8x3
Front Squats - 4x6
Dips - 3x8*
Pronted Grip Soft Bar Shrugs - 2x15
Hyperextensions - 2x12


Week B
Monday
Deadlifts - 8x3
Decline Presses - 4x6
Unilateral DB Rows - 3x8**
Overhead Squats - 2x12
Leg Raises - 2x20

Wednesday
Overhead Presses - 8x3
WG Pullups - 4x6
Unilateral DB Squats - 3x8**
Upright Rows - 2x12
Turkish Getups - 2x12***

Friday
MG Yates' Rows - 8x3
Good Mornings - 4x6
Unilateral DB Bench Presses - 3x8**
Farmer's Walks - 4x1way

(*) - I will be starting with lighter weight and more repetitions on this until I feel my shoulder is ready for the intensity prescribed here.
(**) - Repetitions listed are per appendage.
(***) - Repetitions listed are total for both appendages.

 

[CowPimp]

Wow, 3 sets of 15 on dips? Nice work.

Thank you sir.

 

[PreMier]

Nice deads man! Your getting strong

 

[CowPimp]

Bulking Diet

• Total calories are approximately 3800 per day.

• Macro breakdown: 280g/30% protein, 139g/34% fat, 362g/36% carbs, 35g fiber.

• Meal 7 may be replaced with freedom food.

• On the weekends, more cheating may ensue.

• On days with school and work, I may add in an extra meal.

• On the days I perform low intensity cardio, dextrose will be replaced by 1 cup of oats in my PWO meal.

• I do not count calories from veggies.

Meal 1 - Pre Workout
20g brewer's yeast w/ 8oz juice
.5 cup oats
1 scoop whey mixed w/ water
multivitamin/mineral
green tea

Meal 2 - Post Workout
70g dextrose
2 scoops whey
1 cup skim milk

Meal 3
2 large eggs
2 large egg whites
1 cup flax cereal
3oz 2% milk

Meal 4
2 chicken thighs (~4oz)
.5oz sunflower kernels
1.5 slices multigrain bread
1 piece fruit
cucumber slices

Meal 5
1 can tuna (~4oz)
1 tablespoon safflower mayo
10g olive oil
1.5 slices WW pita
celery

Meal 6
1 tin kipper
6.5oz brown rice
10g olive oil
lettuce
tomato

Meal 7 - Shake
1 scoop whey w/ 6oz 2% milk
5g hempseed oil
5g olive oil

Meal 8
1 cup 1% cottage cheese
2 tablespoons PB

 

[CowPimp]

Nice deads man! Your getting strong

Thanks. Hopefully I'll be able to break my previous record of 4 plates soon.

 

[CowPimp]

Saturday

Warmup Circuit

Combo
Twisting Lunges w/ 25 plate x 60secs
Bicycle Crunches x 60secs

Circuit x 6 - No Rest
Near Sprint x 1way
Pushups x 5
Near Sprint x 1way
Body Rows x 5

Turkish Getups
20 x 120secs

Circuit
Body Squats x 25
Dips x 10
Bicycle Crunches x 25
Pullups x 5
Leg Raises x 10
Farmer's Walks w/ 50s x 1round

Suicides

Cooldown Walking & Stretching


Wow, that kicked my ass today. I have no idea why I made myself do suicides at the end of that. Normally I just go straight to stretching, but I had my heart rate up so damned high after the suicides that I felt I needed to walk a couple of laps around the cardio/circuit area in our gym to allow my heart rate to settle.

 

[CowPimp]

Sunday

Warmup Callisthenics

Stretching


Seeing as how I worked out 6 days this week, I figured I should take off today. I just did some basic callisthenics to get my joints properly lubed up and my muscles warmed up. Followed with a good 15 minutes of full body stretching.

Tomorrow I start my new routine and my new diet. I have high hopes for this routine. I'm going to go make up my excel spreadsheet right now. Woo.

 

[Rocco32]

Looking good in here and great job on the Deads Do you really think it's worth doing Dips considering your shoulder? I know dips always mess with my shoulder

 

[gwcaton]

theres always something in here I don't know. What are suicides ?

 

[CowPimp]

Looking good in here and great job on the Deads Do you really think it's worth doing Dips considering your shoulder? I know dips always mess with my shoulder

Thanks. Hopefully I can catch up with your deadlifts next time I begin with Westside. Hehe.

Well, my injury shouldn't permanently be debilitating me. The functional ROM is increasing some with dips, so it should only be a matter of time. The impingment isn't too great with just my bodyweight. I will just slowly increase the resistance as I said, and if my shoulder keeps being a little huss for too long then I will probably eventually substitute another movement in for it. Also, last time I did dips during one of my cardio circuits my shoulder felt a lot better. That offered me extra reassurance that it would be ready for some loading in the not too distant future.

theres always something in here I don't know. What are suicides ?

It's a series of sprints that increases in distance each time out. They are often done on basketball courts. Start at one end, sprint to the foul line, sprint back to where you started, then sprint to half court, sprint back to where you started, sprint to the foul line at the other end, sprint back to the start, sprint all the way across the court, sprint back to the start, then work your way back. I just used 3 points of interest on my gym floor to do them.

 

[BulkMeUp]

I just used 3 points of interest on my gym floor to do them.

Your gym has that much of space where you are able to sprint back and forth!

 

[CowPimp]

Monday

Your gym has that much of space where you are able to sprint back and forth!

I mean it's not huge, but sufficient. They're not lengthy sprints; I don't want them to be. Heh.


Warmup Circuit

Olympic Squats
247 x 3, 3, 3, 3, 3, 3, 3, 3

Steep Incline DB Press
65s x 6, 6, 6, 5

CG Supinated Pulldowns
210 x 8, 8, 5

Seated Hamstring Curls
210 x 12, 12

Hanging Leg Raises
BW+5 x 12, 12

Cooldown Stretching


I really enjoyed the new workout. It takes some mental toughness to continue squatting for 8 sets. Jesus Christ. I picked a good weight though. It got pretty challenging on the last couple of sets. I will be increasing the resistance by 5 pounds next time I do these.

I was very close to getting a 6th with the inclines. I'm avoiding failure though, so I decided to cut it. I will keep this weight the same next time and get that bitch of a 6th repetition. I may even go for an extra repetition if I have it in me.

Pulldowns went about as expected. I went real close to failing on my 2nd set, which didn't leave me with a whole lot of energy for my 3rd. I did real well in terms of form though. I allowed for a full stretch at the top and virtually no swinging of the torso to get the weight down. This weight will stay the same and I will attempt to make it 3x8 next time.

I keep adding weight on these hamstring curls and I keep doing them without too much struggle. I'll be repping the stack in no time, which is 285 I believe. Finished with some hanging leg raises. I won't be using weight next time. That damned dumbbell kept smacking into my shins even if I went a bit slower. I'm also considering subbing this out for captain's chairs so I can add some resistance without issue.

All in all a good workout. I the lifting portion in just under an hour. My diet is on track for perfection as well. I'll update if I sub out my meal 7 shake for some dinner leftovers.

 

[Seanp156]

Your gym has that much of space where you are able to sprint back and forth!

Heh, yeah at my gym there's some people doing various types of cardio work behind the squat racks... That could actually be pretty dangerous though... It's (lol before edit I put "I'm") always a little annoying when I'm doing some deadlifts and there are people running right behind me...

 

[BulkMeUp]

you guys are lucky. i work out at the busiest time at my gym (after work). I cant walk 5 steps without having to dodge some equipment or someone or make a turn.

 

[boilermaker]

Looks like a great workout Cowpimp. You must get some strange looks and stares at the gym sometimes. I bet it would be funny to watch the people watching you do some of this stuff. I give you a pat on the back for having the willpower to try all these different exercises in front of an audience.