I just wanted to add that on Monday I weighed in again. I was at 189.4. Up about a pound from a week ago.
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- Thread starter CowPimp
- Start date
CowPimp said:
Sweet!
This was exactly what my attempted dragon flags turned into... just as you described, I did a few like this trying to get the hang of it... but heck at least it's a start! lol
Wednesday
Good stuff. I hope you like this movement when you finally get it down. I like it because my natural tempo for this movement ends up being quite slow, and I hate altering my natural tempo.
Warmup Circuit
Bench Press
210 x 3, 3, 3, 3, 3, 3, 3, 3
WG Bent Rows
212 x 6, 6, 6, 6
SLDLs
297 x 8, 7, 5
Face Pulls
80 x 12, 12
Full Decline Situps
BW x 20, 20
Cooldown Stretching
Bench press felt solid again. The shoulder behaved pretty well and I added 10 pounds for all sets. It really didn't get all that tough until the last set or two. I must admit though, the very last repetition went up a bit slower than the rest, but it went up nonetheless. I will try 220 next time.
I added 10 pounds to the rows for all 4 sets. My grip wanted to give out on these. It's not that much weight, but I hold these pronated with my pinkies at the rings. Definitely a lot harder to hold than my standard shoulder width or closer grip. I will try to add 10 pounds next time, but I forsee grip issues.
I added a repetition to the second two sets for SLDLs. Once again, a grip issue here. It didn't help that I pushed the limits of my grip with the rows right beforehand, but I made progress nonetheless. It seems counterproductive to put two grip intensive exercises right after each other, but I like it this way so I don't have to add in anything extra for my grip during week 1.
I found partials for the cable stacks so I added 5 pounds. These felt pretty solid, but I definitely had to work for those last couple of reps.
Added 4 repetitions to my second set of situps. Next time I think I'll hold up a light medicine ball while I do these. That's probably going to knock downt he number of repetitions I do considerably, but I'm ready for it.
Great workout again. Progress all over the place, including that of my grip strength. Also, my NSCA textbook came in today. I have a couple of finals left this week, one tomorrow in fact. I'll definitely be at least poking my head in there in the meantime. However, real crunch time is going to be after I finish exams. I'm going to grab me another book to read in conjunction for pleasure; I've been thinking about The Bible. I kind of want to read the scriptures about the major religions. I'm not even particularly religious, but I feel it would be interesting, and it's only a half dozen books or so for a lot of knowledge and differing perspectives on life and the world.
BritChick said:
Good stuff. I hope you like this movement when you finally get it down. I like it because my natural tempo for this movement ends up being quite slow, and I hate altering my natural tempo.
Warmup Circuit
Bench Press
210 x 3, 3, 3, 3, 3, 3, 3, 3
WG Bent Rows
212 x 6, 6, 6, 6
SLDLs
297 x 8, 7, 5
Face Pulls
80 x 12, 12
Full Decline Situps
BW x 20, 20
Cooldown Stretching
Bench press felt solid again. The shoulder behaved pretty well and I added 10 pounds for all sets. It really didn't get all that tough until the last set or two. I must admit though, the very last repetition went up a bit slower than the rest, but it went up nonetheless. I will try 220 next time.
I added 10 pounds to the rows for all 4 sets. My grip wanted to give out on these. It's not that much weight, but I hold these pronated with my pinkies at the rings. Definitely a lot harder to hold than my standard shoulder width or closer grip. I will try to add 10 pounds next time, but I forsee grip issues.
I added a repetition to the second two sets for SLDLs. Once again, a grip issue here. It didn't help that I pushed the limits of my grip with the rows right beforehand, but I made progress nonetheless. It seems counterproductive to put two grip intensive exercises right after each other, but I like it this way so I don't have to add in anything extra for my grip during week 1.
I found partials for the cable stacks so I added 5 pounds. These felt pretty solid, but I definitely had to work for those last couple of reps.
Added 4 repetitions to my second set of situps. Next time I think I'll hold up a light medicine ball while I do these. That's probably going to knock downt he number of repetitions I do considerably, but I'm ready for it.
Great workout again. Progress all over the place, including that of my grip strength. Also, my NSCA textbook came in today. I have a couple of finals left this week, one tomorrow in fact. I'll definitely be at least poking my head in there in the meantime. However, real crunch time is going to be after I finish exams. I'm going to grab me another book to read in conjunction for pleasure; I've been thinking about The Bible. I kind of want to read the scriptures about the major religions. I'm not even particularly religious, but I feel it would be interesting, and it's only a half dozen books or so for a lot of knowledge and differing perspectives on life and the world.
Great w/o Cow! What's your RI on the exercises?
Increases in weights and reps
Good job, Cowpimp. How are you liking the new job now that you are settled into it?
Good job, Cowpimp. How are you liking the new job now that you are settled into it?
CowPimp said:
wanna trade weight? I hate being 165, i'd look perfect in the 190-200 range
Rocco32
Thanks Rockz0r. 60 seconds between working sets. Once I unrack I jump right into the warmup for the next movement if necessary. I usually wait about 90 seconds between my last warmup and my first working set. If I don't warmup for the exercise, then I just kind of feel it out the wait after I finish the last working set from the previous movement.
Thanks Rockz0r. 60 seconds between working sets. Once I unrack I jump right into the warmup for the next movement if necessary. I usually wait about 90 seconds between my last warmup and my first working set. If I don't warmup for the exercise, then I just kind of feel it out the wait after I finish the last working set from the previous movement.
boilermaker
Thanks. I'm liking it. I'm getting a little better. Still learning, but definitely improving. I'm at least hanging with the current employees in terms of numbers, sort of. Hehe.
PreMier
2 plates a cometh. I'm excited too. It's been a while since I've throw 2 plates around on the bench press. It's so tempting to just shoot for 225 next time, but I'll go with 220 and see how it goes.
shiznit2169
No thanks, that's almost what I weighed before I started lifting. Hehe. Just keep eating, you'll blow by me in no time. Eating is the toughest part I think.
Thanks. I'm liking it. I'm getting a little better. Still learning, but definitely improving. I'm at least hanging with the current employees in terms of numbers, sort of. Hehe.
PreMier
2 plates a cometh. I'm excited too. It's been a while since I've throw 2 plates around on the bench press. It's so tempting to just shoot for 225 next time, but I'll go with 220 and see how it goes.
shiznit2169
No thanks, that's almost what I weighed before I started lifting. Hehe. Just keep eating, you'll blow by me in no time. Eating is the toughest part I think.
Big pimp still kickin ass!
Hows the shoulder holdin up?! Looks like some decent weight your gettin under there that shoulder can't be botherng ya to much?
Almost 190 again huh? Wutcha been up to these days?
Man I'm glad to be back can't wait to catch up with everyone. Gotta go whore some more journals I'll be sure to be back in a jiffy? Check my journal out later!
Hows the shoulder holdin up?! Looks like some decent weight your gettin under there that shoulder can't be botherng ya to much?
Almost 190 again huh? Wutcha been up to these days?
Man I'm glad to be back can't wait to catch up with everyone. Gotta go whore some more journals I'll be sure to be back in a jiffy? Check my journal out later!
Great job on the workout As for the new job and holding your own, I bet you surpass them after Jan 1 
All those people coming in with New Year's resolutions to loose weight, get in shape, 
Keep up the good work.
As for the new job and holding your own, I bet you surpass them after Jan 1 All those people coming in with New Year's resolutions to loose weight, get in shape, Keep up the good work.
Nice wo CP.
297 on SLDL's
297 on SLDL's
Thursday
DeadBolt
Thanks DB, the shoulder is doing much better these days. My strength on pressing movements is like 95% back. I still get the occasional twinge, but it's really not a problem if I warmup thoroughly first.
Yeah, I'm eating heavy again. Also giving the PWO insulin spike a shot. It seems to be doing the trick. Lately I've pretty much just been working, going to school, exercising a lot, and learning as much as I can. Just got my NSCA-CPT textbook yesterday. I poked my head into it the other night. Once my last final takes place Saturday, I'll definitely be spending more time in that book.
It's good to see you back in the IM scene.
Devlin
I hope you're right. I'll do my best. One guy has been doing it for a few years, so he will be hard to beat. It's okay though, as long as I make a living I'm happy. I appreciate the support. Much love.
gwcaton
Thanks, but it's a little shy of what my posterior chain is capable of. It's my grip sucking at the moment, but it is improving. My grip will probably remain very limiting as long as I am rowing right before the SLDLs. I don't care though, grip strength is important to me. I want to pound on it hard.
Warmup Circuit
Rest 60secs
Circuit
Unilateral Box Jumps x 30secs
Hindu Pushups x 30secs
Unilateral Jump Rope x 30secs
Hindu Pushups x 30secs
Rest 60secs
Timed Exercise
Woodchoppers with 20lb DB x 120secs
Rest 60secs
Circuit
Hindu Squats x 25
Dips x 10
Hyperextensions x 25
Pullups x 5
Decline Situps x 20
Burpees x 30secs
Rest 60secs
Circuit
Prisoner Squats x 25
Pushups x 20
Reverse Hyperextensions x 25
Body Rows x 10
Leg Raises x 10
Mountain Climbers x 30secs
Rest 60secs
Suicides
Cooldown Walking & Stretching
Good little circuit today. But the news of the day is that I went to take my PE203 exam this morning; I was about 10 minutes late. My teacher directed me out of the class. I was thinking she was going to fail me for being late or something. Instead she brings the last assignment we turned in with her, hands it to me, and says, "You have an A. You don't have to take the exam." I thanked her and went on my merry way. Now time to buckle down and try to swindle a B in my biology class by rocking the exam.
DeadBolt
Thanks DB, the shoulder is doing much better these days. My strength on pressing movements is like 95% back. I still get the occasional twinge, but it's really not a problem if I warmup thoroughly first.
Yeah, I'm eating heavy again. Also giving the PWO insulin spike a shot. It seems to be doing the trick. Lately I've pretty much just been working, going to school, exercising a lot, and learning as much as I can. Just got my NSCA-CPT textbook yesterday. I poked my head into it the other night. Once my last final takes place Saturday, I'll definitely be spending more time in that book.
It's good to see you back in the IM scene.
Devlin
I hope you're right. I'll do my best. One guy has been doing it for a few years, so he will be hard to beat. It's okay though, as long as I make a living I'm happy. I appreciate the support. Much love.
gwcaton
Thanks, but it's a little shy of what my posterior chain is capable of. It's my grip sucking at the moment, but it is improving. My grip will probably remain very limiting as long as I am rowing right before the SLDLs. I don't care though, grip strength is important to me. I want to pound on it hard.
Warmup Circuit
Rest 60secs
Circuit
Unilateral Box Jumps x 30secs
Hindu Pushups x 30secs
Unilateral Jump Rope x 30secs
Hindu Pushups x 30secs
Rest 60secs
Timed Exercise
Woodchoppers with 20lb DB x 120secs
Rest 60secs
Circuit
Hindu Squats x 25
Dips x 10
Hyperextensions x 25
Pullups x 5
Decline Situps x 20
Burpees x 30secs
Rest 60secs
Circuit
Prisoner Squats x 25
Pushups x 20
Reverse Hyperextensions x 25
Body Rows x 10
Leg Raises x 10
Mountain Climbers x 30secs
Rest 60secs
Suicides
Cooldown Walking & Stretching
Good little circuit today. But the news of the day is that I went to take my PE203 exam this morning; I was about 10 minutes late. My teacher directed me out of the class. I was thinking she was going to fail me for being late or something. Instead she brings the last assignment we turned in with her, hands it to me, and says, "You have an A. You don't have to take the exam." I thanked her and went on my merry way. Now time to buckle down and try to swindle a B in my biology class by rocking the exam.
GAARRHHHHGGHHHH!!!! I'm going to stop reading your journal, Pimp. Every time I come here I get more confused. What the hell is a prisoner squat? AARRGHGHHH!!! 
Damn man much congrats on nailin that job full fledged! You know your shit man once you put your time in and people see just how great of a guy you are I dont see why you will have any problems making a living!
Also use R-ALA.
Thats one of the best reasons to come here. CP is an artist !Pylon said:GAARRHHHHGGHHHH!!!! I'm going to stop reading your journal, Pimp. Every time I come here I get more confused. What the hell is a prisoner squat? AARRGHGHHH!!!
Alright maggot ! Hands behind your head! Feet apart and Squat !! You're under arrest !
congrats, CP! Not only did you get an A, it came with a pleasent surprise of not having to take an exam! 
Friday
Pylon
It's a conspiracy to drive you mad. Hehe. You can thank Gary for the picture of the homo in spandex performing the exercise in question.
DeadBolt
Thank you sir. The next step is trainer. I begin studying the official material for it after this weekend.
PreMier
What is R-ALA? I've heard the name thrown around, but I'll admit knowledge of supplements is not my strong point.
gwcaton
Haha, an artist. That's funny. I just like to keep my cardio interesting. I still need to give cardio squats a try. Do you have a link to an article with the suggested parameters on it?
BulkMeUp
Hell yeah. I was damned happy. It was funny too, because she sort of apologized that it wasn't until that morning that she calculated our final grades. I guess she felt bad I drove all the way up there. How could I have been mad? Hah.
Warmup Circuit
MG Chinups
BW+40 x 3, 3, 3, 3, 3, 3, 3, 3
Front Squats
212 x 6, 6, 6, 6
Dips
BW+45 x 8, 8, 8
Pronated Softbar Shrugs
137 x 13, 13
Pull Throughs
180 x 12, 12
Cooldown Stretching
Chinups were pretty damned solid. I will definitely be increasing the resistance. I'll probably stick with a 5 pound increase, although I'm almost feeling like a 10 pound increase would be fine as they felt really strong. This was a 5 pound increase over last time.
Front squats felt a little more comfortable still, but holy God I had to work on that last set. This guy wanted me to spot him when I finished, and he was like, "Man, I thought you were going to get a hernia on that last set." I just laughed and moved on. This was a 10 pound increase from 2 weeks ago.
Dips felt pretty good. I got no more than a minor twinge in my shoulder the whole time. Felt good to be moving some weight on these. I definitely should be able to go up on these too though. I added 15 pounds to these, but at the expense of a couple of repetitions.
Damned bar pads are so tough to grip! This exercise kind of trains my pinch grip because I can't even full reach all the way around the pads. Good stuff though. I gained a repetition between the two sets.
I added a buttload of repetitions to the pullthroughs. Instead of 8s, I got 12s. Next time I will be throwing on a 7.5lb rubber weight to the stack.
Good workout all in all. The guy I spotted kind of talked a little too much for my tastes, but it didn't screw up my rest intervals much at all. Maybe threw things off by 10-15 seconds on the front squats.
Pylon
It's a conspiracy to drive you mad. Hehe. You can thank Gary for the picture of the homo in spandex performing the exercise in question.
DeadBolt
Thank you sir. The next step is trainer. I begin studying the official material for it after this weekend.
PreMier
What is R-ALA? I've heard the name thrown around, but I'll admit knowledge of supplements is not my strong point.
gwcaton
Haha, an artist. That's funny. I just like to keep my cardio interesting. I still need to give cardio squats a try. Do you have a link to an article with the suggested parameters on it?
BulkMeUp
Hell yeah. I was damned happy. It was funny too, because she sort of apologized that it wasn't until that morning that she calculated our final grades. I guess she felt bad I drove all the way up there. How could I have been mad? Hah.
Warmup Circuit
MG Chinups
BW+40 x 3, 3, 3, 3, 3, 3, 3, 3
Front Squats
212 x 6, 6, 6, 6
Dips
BW+45 x 8, 8, 8
Pronated Softbar Shrugs
137 x 13, 13
Pull Throughs
180 x 12, 12
Cooldown Stretching
Chinups were pretty damned solid. I will definitely be increasing the resistance. I'll probably stick with a 5 pound increase, although I'm almost feeling like a 10 pound increase would be fine as they felt really strong. This was a 5 pound increase over last time.
Front squats felt a little more comfortable still, but holy God I had to work on that last set. This guy wanted me to spot him when I finished, and he was like, "Man, I thought you were going to get a hernia on that last set." I just laughed and moved on. This was a 10 pound increase from 2 weeks ago.
Dips felt pretty good. I got no more than a minor twinge in my shoulder the whole time. Felt good to be moving some weight on these. I definitely should be able to go up on these too though. I added 15 pounds to these, but at the expense of a couple of repetitions.
Damned bar pads are so tough to grip! This exercise kind of trains my pinch grip because I can't even full reach all the way around the pads. Good stuff though. I gained a repetition between the two sets.
I added a buttload of repetitions to the pullthroughs. Instead of 8s, I got 12s. Next time I will be throwing on a 7.5lb rubber weight to the stack.
Good workout all in all. The guy I spotted kind of talked a little too much for my tastes, but it didn't screw up my rest intervals much at all. Maybe threw things off by 10-15 seconds on the front squats.
None that I know of, it was just something P-funk suggested a longtime ago. Might give him a buzz
gwcaton said:
I may do that. Google is also my friend. Heh.
BulkMeUp said:You got an A, didnt do the next exam AND you made your teacher feel bad?! Sweet!
Haha, yeah. I was damned happy about it.
Yeah, that was pretty much how I felt after I finished with that exercise.
Saturday
23mins Stairmaster
Level 6 x 5:
Lateral Steps Left x 1min
Lateral Steps Right x 1min
Double Steps x 1min
Regular Steps x 1min
Level 12:
Regular Steps x 3mins
Cooldown Level4 x 1min & Stretching
The stairmaster is pretty good as far as cardio machines go. I've never used it before, but I was sweating my ass off. It was also not quite as boring as a treadmill or elliptical as I had to concentrate a little more. I also had music which helps.
Next time I'm going to figure out how to program for interval training. I have a pretty good idea of what I want to do, but I'm just going to wing it really.
23mins Stairmaster
Level 6 x 5:
Lateral Steps Left x 1min
Lateral Steps Right x 1min
Double Steps x 1min
Regular Steps x 1min
Level 12:
Regular Steps x 3mins
Cooldown Level4 x 1min & Stretching
The stairmaster is pretty good as far as cardio machines go. I've never used it before, but I was sweating my ass off. It was also not quite as boring as a treadmill or elliptical as I had to concentrate a little more. I also had music which helps.
Next time I'm going to figure out how to program for interval training. I have a pretty good idea of what I want to do, but I'm just going to wing it really.
CowPimp said:
Sounds like you found the stairmaster with steps
I love it. It's amazing the cardio workout you get on it and I also sweat like crazy on it (then again the one I use is on a second floor of the gym so it even warmer there). I have no doubt you will figure out the prgrams on it in no time.
is that stair stepper of the stair mill (the thing that is like walking up an escalator). I hate the stepper but the stair mill is no joke! I make my clients do it (and make sure they never hold on). We go with a slow speed for 60sec and then I double the speed and they have to do skip steps for 30sec. It is brutal. they ask me if that is what i do and I say "fuck no! that shit is hard!"
Devlin said:Sounds like you found the stairmaster with steps
Yes, the one with steps. I hate the stationary resistance pedals or whatever you want to call them. They just feel wrong. I will definitely figure out how to work it, I was just running late today (As usual). Thanks for poppin' in.
P-funk said:
Yeah, the stair mill. I enjoyed it. We only have a few, and very few souls are brave enough to try it. My plan was to do 90 seconds on level 6 and 30 seconds on level 12 for 20 minutes, which would be 10 cycles. I might warmup at level 4 or something for a minute or two as well. I need to stop holding on next time. I just feel weird up there, like I'm going to get dropped.
no way. if you are holding on you may as well get off. that is like cheating. plus, i have never seen anyone have good posture on that thing when they hold on. Try and hold yourself up and give it a go. that is really hard!
I hate the stair mill. It's brutal...in a good way, though...
P-funk said:
Yeah, next time I will do it right. Believe me though, I got a good workout in. I'm sure it will be better without using my hands though. Some of it was that I didn't really feel comfortable on the thing. I wish it was one step higher. Anyway, I feel a little better with it now; I had never used it before.
Pylon
I agree. Normally I hate cardio equipment, but I can dig this.
