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

Muscle Gelz Transdermals
IronMag Labs Prohormones
Seanp156
Yeah, hopefully I don't clock someone with a loaded barbell next time. If I can swing it, I may try to do that stuff in our group instruction room.

BulkMeUp
One of my favorite things about an evening shift. I can workout before work and it's not crowded at all.

boilermaker
Yeah, I get some weird looks. I don't care one bit though. I love when people ask me what body part I am working with Turkish getups. The answer is simpe, "Everything." Hehe, thanks.
 
Did you time your RI on the squats?
 
PreMier said:
Did you time your RI on the squats?
Click to expand...

Yessir. All rest intervals are 60-70 seconds. I go for 60, but occasionally take a couple of extra seconds positioning myself properly and/or psyching myself up.
 
Nice
 
Seanp156 said:
CP, did you get my PM, or is your box full? :laugh:
Click to expand...

I just responded to it. I had gotten the notice previously, but passed because I was at work pulling up a link for someone who needed some help in a hurry. I forgot to go back and read it, heh.
 
Happy Birthday, Cowpimp. Don't let your friends make you that stupid drunk, puking, looking like an ass person that you see at the bar celebrating their 21st that I've seen before.

Have a great day.
 
Tuesday

yellowmoomba said:
8 sets of squats!!! :eek: ... and then four more exercises :O
Click to expand...

Well, the first several sets aren't all that brutal. About half way through it starts to get tough. The last 2 sets are pretty rough. Using a volume like that at this intensity, I have to let the fatigue accumulate over many sets. This should get my strength-endurance up a bit and hopefully be a good change of pace from my previously higher intensity routines. Hopefully it sparks some mass gains.


Thanks everyone for your wellwishing! I can't really do anything today. I have school and work both. I have about an hour break between the two that I'm on right now. I don't get home from work until a little after 11.

Most likely when I do celebrate I'll keep it simple. Go out to my friend's bar and have a few drinks later in the week, and maybe hit up a sushi restaurant and have some sake with a few buddies. I'm not a huge drinker, and I don't feel like I need to get shitfaced just because I'm 21. I have to be in the right mood for that.


Warmup Walking

~25 Minutes Jogging

Cooldown Walking & Stretching


Although a little overcast, it was pretty nice outside in terms of temparature. I decided to do some moderately paced jogging outside. It was a good change of pace from my typically brutal circuit sessions at the gym.

In terms of diet, I did end up replacing my meal 7 shake last night with some linguini and clam sauce. I kept the portion reasonable as I'm trying to keep this a pretty lean bulk. Also, as I said previously, I added in another meal today because I wake up at 7AM and will probably goto sleep at 1-2AM. I had a turkey sandwich on WW bread with a slice of cheese and a banana, so I kept it pretty clean. Alright, off to work. Peace!
 
damn, how can you jog? I find it incredibly boring and painful on the hips and lower back.
 
*ahem*

Haaaaaaaaaaaaaappy birthday to you,

happy birthday to you,

happy birthday, dear dev..um...pimp,

happy birthday to youuuuuuuuuuuuuuuuuuuuuuuu!

:dancer:
 
happy birthday!!

how old is the cow?
 
Happy b-day
 
Happy birthday, Pimp. And Pylon, you're getting good at that.
 
Triple Threat said:
Happy birthday, Pimp. And Pylon, you're getting good at that.
Click to expand...
Yeah, well...it's not my first time. :D
 
P-funk said:
damn, how can you jog? I find it incredibly boring and painful on the hips and lower back.
Click to expand...

It's a tad boring, but I don't mind it when it's nice outside. I can't stand jogging on a treadmill though. God that is some monotonous horsecrap. It doesn't really seem to bother my hips or lower back.


Thanks for all the wellwishing everyone. Despite the fact that I had a busy day, it wasn't so bad. I could've done some more entertaining things for my 21st birthday, but what the Hell.


Also, my diet was good today. A couple of notes though. In addition to the extra meal I had after school (Turkey sandwich w/ slice of cheese and a banana) as planned I replaced my meal 7 shake with a small bowl of tuna noodle casserole my dad made. Good stuff.
 
Happy Birthday, my freind. will you buy me beer this weekend? :p
 
Wednesday

soxmuscle
Haha, sure thing man. As long as you don't mind driving down to MD to get it. If I'm ever in the area, count me in. Hehe.

BulkMeUp
Thank you sir. I appreciate it!


Warmup Circuit

Bench Press
200 x 3, 3, 3, 3, 3, 3, 3, 3

WG Bent Rows
202 x 6, 6, 6, 6

SLDLs
297 x 8, 6, 4

Face Pulls
75 x 12, 12

Full Decline Situps
20, 16

Cooldown Stretching


I was so happy with my benching today. Not only did my shoulder feel really good at this weight, but I felt like I had a lot left in me and I'm back into lifting in the 200s again on bench press. I think I might go all the way to 210 next time with all the reserve I felt I had.

Bent rows went just fine. I kept my torso pretty stable and all the reps felt pretty solid. My grip gets some real good training with a grip this wide. I added a few pounds and an extra set over last time.

SLDLs were good in terms of my posterior chain, but my grip felt like slutting it up. Part of that is because I did rows right before this, but even so. Ah well, it'll keep coming back.

Face pulls were solid. I added 15 pounds, the smallest increment, and held steady at 12 reps. Since we only have 15 pound increments after 60 pounds, I will probably work this up to 15 repetitions or so before increasing the resistance.

Situps stayed about the same. I did 2x18 last time. Hopefully I can add another repetition or two next time around.

My upper back got owned today between kinda heavy benching, wide rowing, SLDLs, and face pulls. Me likey.


Diet was good today. I followed it totally on point. The only substitution was pearled barley for brown rice in one of my meals, which is of course perfectly fine and didn't even really warrant mentioning.
 
boilermaker said:
Cowpimp,
Do you do those face pulls seated with cable? What grip type do you use?

Nice work
Click to expand...

Yeah, I do it seated with the cable stack. I use one of the 2 piece ropes. As I pull toward me, my grip naturally seems to spread out to the sides. I go far enough back that the middle of the rope almost hits me face.
 
Thursday

Warmup Circuit

Circuit
Body Squats x 25
Dips x 10
Hyperextensions x 25
Body Rows x 10
Decline Situps x 20
Mountain Climbers x 30secs

Rest 60secs

Circuit
Body Squats x 25
Pushups x 20
Hyperextensions x 25
Pullups x 5
Decline Situps x 20
Mountain Climbers x 30secs

Rest 60secs

Circuit
Lateral Box Jumps x 30secs
Pushups x 10
Body Rows x 5
Forward Box Jumps x 30secs
Pushups x 10
Body Rows x 5

Rest 60secs

Suicides

Cooldown Stretching


Another killer circuit routine. Definitely put me in my place. Those lateral box jumps get tough quick. Coordination starts to go down as fatigue goes up. Anyway, good workout all in all.

Diet was good today. My after school additional meal was a roast beef sandwich (Slice of swiss, lettuce, tomato, horse radish). I also did the insulin spike seeing as how my workout was fairly intense in terms of boosting my heart rate. However, I will probably be breaking it a little tonight. I'm going out with some friends for a late birthday celebration. I'm going to keep it to a few drinks and be reasonable though.
 
CowPimp said:
Warmup Circuit

Circuit
Body Squats x 25
Dips x 10
Hyperextensions x 25
Body Rows x 10
Decline Situps x 20
Mountain Climbers x 30secs

Rest 60secs

Circuit
Body Squats x 25
Pushups x 20
Hyperextensions x 25
Pullups x 5
Decline Situps x 20
Mountain Climbers x 30secs

Rest 60secs

Circuit
Lateral Box Jumps x 30secs
Pushups x 10
Body Rows x 5
Forward Box Jumps x 30secs
Pushups x 10
Body Rows x 5

Rest 60secs

Suicides

Cooldown Stretching


Another killer circuit routine. Definitely put me in my place. Those lateral box jumps get tough quick. Coordination starts to go down as fatigue goes up. Anyway, good workout all in all.
Click to expand...
:hmmm:

Hmmm... Nice
 
Your circuit looks brutal Cow!
 
Thanks for your comments everyone. I appreciate the support.

Just wanted to report back that I had about 6 drinks last night and finished up with an omlette and some pancakes for my last meal. So much for a lean bulk, heh. I estimate I put down about 5K last night including alcohol. I know it's not even going to make a difference, but I figured I would post it anyway.

I'm not really hung over today; I always drink a lot of water with my alcohol which seems to keep that at bay. I feel mildly lethargic, but I'm still going in to get a workout in shortly.
 
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