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

[CowPimp]

Saturday

Warmup Jogging

9 Sprints

Cooldown Walking & Stretching

I decided to give sprinting a go. I hadn't done it in a while, and I had just read a good article about some benefits of sprinting. It got me fired up. I would just sprint, then actively rest by walking. I didn't really pay attention to rest intervals or sprint intervals. I sprinted anywhere from 10-20 seconds at a time and rested for 60-80 seconds in between I would say.

 

[DeadBolt]

Heya bud glad to see your back to some lifting!!!! Good shit man!

Now its all downhill from here....keep on kickin ass!

 

[CowPimp]

Sunday

Stretching

Woohoo, my first week of stretching every day. I think I'm officially in the habit now. Hopefully I don't slack on this. It's great. My shoulder has virtually 100% range of motion without pain as long as I bear no weight on it. Also, my left hip hasn't felt sore at all since I started stretching more religiously. It would occasionally feel a little sore at the end of a work day or something, although infrequently. Nothing in the past month or so. Yay for stretching.

 

[CowPimp]

Heya bud glad to see your back to some lifting!!!! Good shit man!

Now its all downhill from here....keep on kickin ass!

Thanks buddy. You always bring the kind words in here.

 

[CowPimp]

Monday

5 Minutes Warmup Elliptical

Squats
240 x 8 + 3

DB Overhead Presses
30 x 15
35 x 10
Unilateral Uninjured Arm
57.5 x 6 + 0

Pullups
BW + 20 x 8 + 2

Steep Decline Situps
24 + 5

Cooldown Stretching

Hours later after work some shoulder rehab...

Theraband Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15

Pushups
15 x 2

Pushups Plus
15 x 2

Pretty good workout today. Squats looked good; I added a few pounds and maintained the same number of reps from the last session. Overhead presses were a little dissapointing. For some reason my arm was very fatigued going into the unilateral set. Apparently my strength endurance sucks the big one. Hopefully that will change when I goto my next planned routine, which does address this to some degree. Pullups were about on point. My shoulder acted pretty good for pullups, even in a full hang.

 

[soxmuscle]

Youre getting stronger and stonger each workout. When do you imagine your shoulder will be 100%?

 

[CowPimp]

Youre getting stronger and stonger each workout. When do you imagine your shoulder will be 100%?

Yeah, well I'm just gaining back my bit of lost strength from being forced to do purely machine movements with my lower body. Ugh. I'll exceed my previous numbers soon enough.

I have no idea when it will be good again, but I predict within 2-3 weeks. No way to say for sure. Sometimes my shoulder feels great, sometimes a little less so. For example, I just discovered that if I rotate my hand so that my knuckles are facing forward and try to abduct my shoulder it hurts pretty good when it gets to about parallel with the floor. Any other hand orientation I'm good for 100% ROM without weight. It's really annoying, but I'm not pushing anything. I'm playing it by ear.

 

[CowPimp]

Tuesday

Stretching

Yeah, I decided to get a little extra sleep today...

 

[BulkMeUp]

Yeah, I decided to get a little extra sleep today...

Extra sleep is always a good thing!

 

[CowPimp]

Wednesday

Extra sleep is always a good thing!

Indeed. Never underestimate the power of some good restin'!

5 Minutes Warmup Elliptical

DB SLDLs
110 x 11 + 3

DB Bench Press
40 x 15, 12
Unilateral Good Arm
80s x 10 + 2

Bent Rows
205 x 9 + 1

Farmer's Walk
100s x Failure + Failure + 10sec Static Hold

DB Lateral Raises
10s x 15 x 2

Cooldown Stretching

Shoulder rehab after work...

Therband Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15


Good workout today, save for the dickfuck who decided to chitchat with me and slow me down. Nice fellow, but don't talk to me while I workout. I'm busy.

Anyway, DB SLDLs improved several repetitions over the last time I did them. I was kind of surprised, since I haven't done any form of stiff-legged deadlift in months. My hamstrings are already showing signs of DOMS. I will be walking like a butt-raped prison inmate tomorrow.

DB presses felt fine on my shoulder for the most part. Still a tiny twinge at the bottom part of the movement, but I felt I would stay at the same weight anyway. No need to rush. I'll try to go up 5 pounds or so next time. Playing it by ear. My unilateral pressing with my good arm was really good.

Bent rows were 1 rep short of the last time I did them, so my strength is almost back there 100% as well. I think I should be back to where I was strength wise on everything except my fucked shoulder within a week or two. Not bad at all really.

Farmer's walks were evil. My forearms burned to all Hell. Good stuff. I decided to go heavy today. I think I'll do that more often.

Finished with some lateral raises for the shoulder. I was doing those in PT (Except on a machine), so I figured it would be a good idea to continue.

 

[Seanp156]

Good looking w/o CP

 

[CowPimp]

Thursday

Good looking w/o CP

Thank ya sir.

Warmup 5 Minutes Elliptical

4 Cycles - 60sec RI
Squats x 25
Pushups x 20
Hyperextensions x 25
Pullups x 5
Situps x 20
Rock Climbers x 20

Cooldown Stretching

Some more circuit training today. Good stuff. I suppose I will increase the number of repetitions or add a 5th cycle in at some point down the road.

 

[Seanp156]

On that circuit, I assume the squats are just bodyweight, right? As well as hyper extensions? Also, what are the rock climbers?

 

[CowPimp]

On that circuit, I assume the squats are just bodyweight, right? As well as hyper extensions? Also, what are the rock climbers?

Yes, all bodyweight stuff. I'm try to turn the workout into an active recovery session for my muscles, but a good workout for my heart. Seems to be doing the trick. I'm out of breath, but my muscles aren't experiencing undue fatigue as a result of this routine.

Let's see if I can explain rock climbers... Imagine you are at the top of a pushup. Your arms are planted about shoulder width apart and your toes on the ground with your body holding steady and straight. Bring one leg toward you. You should almost look like you're about to start running. Now, you kind of hop up just enough to switch your legs. That is, kick out the bent leg and bring in your straightened leg. Repeat for the other side. That is one repetition. They are really a great finisher.

 

[P-funk]

mountain clibers are brutal! Fuck doing them for reps though. Try doing them for time like 45sec per set.

 

[boilermaker]

Hey Cowpimp, you incorporate some of the most unique training exercises that I see on here. Keep up the good work. I'm sure that they translate very well to functional strength and agility. I think you'd be the last person I'd want to see against me in an obstacle course race!

 

[CowPimp]

Friday

mountain clibers are brutal! Fuck doing them for reps though. Try doing them for time like 45sec per set.

I'll give that a shot next time I do some circuit training. Just out of curiosity, why do you suggest going for time as opposed to repetitions?

Hey Cowpimp, you incorporate some of the most unique training exercises that I see on here. Keep up the good work. I'm sure that they translate very well to functional strength and agility. I think you'd be the last person I'd want to see against me in an obstacle course race!

Heh, thanks. I try to keep things interesting. There is more than one way to condition the cardioresperatory system and add some extra exercise to your routine!


5 Minutes Warmup Elliptical

Bottoms-up Squats
45 x 3
95 x 3
135 x 3
185 x 1
205 x 1
225 x 1
255 x 1

Unilateral DB Press Good Arm
57.5 x 10 + 1
Bilateral
35 x 10
40 x 10

Chinups
BW + 25 x 9 + 1

Leg Raises
BW x 16 + 6

Lateral Raises
10 x 15 x 2

Cooldown Stretching

A few hours later...

Theraband Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15


Nice workout today. Hit a new PR on bottoms-up squats. It came up a little slow, but I maybe could've gone for another 10 pounds. I decided to call it a PR though.

Overhead pressing was awesome. I added 4 repetitions over last time. I think I am a tad stronger now than when I was doing standard bilateral overhead presses before I got injured. Hopefully, as my shoulder recovers, I will get my other arm up to par quickly and smashing old records all over the place. Also, I went up 5 pounds on my overhead pressing with my injured shoulder and it felt just fine. There was virtually no pain with the weight I used last time (35), and only very very mild pain during the first repetition or two with 40. I might be able to move up next time, but I'll start with 40 and play it by ear.

Chinups looked about on point. My shoulder felt good enough that I went a little wider than I have been. I was happy about that. I like switching up my grip a lot on pullups/chinups for some reason. I held out on the negative of the RP repetition for quite a while. My lats and biceps were burning. Good stuff.

Leg raises are pretty killer when you RP them! Good set. Abs and other hip flexors were burning good. I'll be forced to get some ankle weights in no time like this.

 

[CowPimp]

Saturday

Warmup Couple Minutes Walking

25-30 Minutes Light Jogging

Cooldown Walking & Stretching

Went for some active recovery today. Nothing special to report. Moo.

 

[P-funk]

I'll give that a shot next time I do some circuit training. Just out of curiosity, why do you suggest going for time as opposed to repetitions?

Because it is harder...lol. You just more in. 20reps is nothing. Going for time is a better test of local muscular endurance.

 

[CowPimp]

Because it is harder...lol. You just more in. 20reps is nothing. Going for time is a better test of local muscular endurance.

Yeah, I'm not really trying to kill myself (Well sort of), but I think I can handle 45 seconds without too much trouble. I think 20 repetitions is at least 30 seconds. I count a repetition as the movement of both legs, not just one. It's really 40 repetitions.

 

[CowPimp]

Sunday

Stretching

Yay, another week of stretching every day. Got me a nice 8 hours of sleep last night.

 

[CowPimp]

Monday

Stretching

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

Pushups x 15
Pushups Plus x 15

No real workout today. I had to wake up early my 2nd interview this morning at Gold's, and it was a success. I'll start in 2 weeks when I finish up with my current employer. They already gave me a membership though, so I might go in for some circuit training tomorrow morning. I kind of planned on sprinting, but I'm tempted to go just because I'm excited to take advantage. I'll just play it by ear, but I'm gonna do one or the other. Woo, I'm happy. I don't have to work another winter outside!

 

[Seanp156]

Congrats on getting the job CP... What exactly are "Pushups Plus?"

 

[CowPimp]

Congrats on getting the job CP... What exactly are "Pushups Plus?"

Thank you sir. I read about the push-up plus in an article on EliteFTS about shoulder rehab. Check out this link:

http://www.fitrex.com/fitness_info/exercise710.html

 

[boilermaker]

Hey CP, glad to hear you got the job at Gold's. You'll bring alot of good knowledge there. I've always found that its easier to look for a job when you already have one, eh.

 

[DeadBolt]

Hey CP, glad to hear you got the job at Gold's. You'll bring alot of good knowledge there. I've always found that its easier to look for a job when you already have one, eh.

True!

 

[DeadBolt]

Wassup Pimp!! Sorry I haven't been around been really busy. Bustin my ass in the gym and getting enough sleep is leaving me without much time for personal stuff!

Looks like your shoulder is really improving!!!! Glad to see your kickin ass again. Congrats on the job when do you start??

 

[Pylon]

Thank you sir. I read about the push-up plus in an article on EliteFTS about shoulder rehab. Check out this link:

http://www.fitrex.com/fitness_info/exercise710.html

Good link, CP. That's a really funky looking move....Might try it sometime...

 

[CowPimp]

Tuesday

boilermaker
Thanks man. Unfortunately, I don't know much about sales. I'm a quick study though. Hell, I'm just happy I can walk to work (My current commute is 35 minutes of driving plus 30 minutes of shuttling) and I get a free membership to a nice gym. Not to mention I have an in for when I make the switch to trainer in the not too distant future.

DeadBolt
It's all good buddy. Even though we all need to relax and have time to ourselves, it is sometimes a good thing to be really busy. Work + school can catch up to you sometimes. My shoulder is definitely getting better, although it has its good and bad days. Anyway, thanks for making time to stop in!

Pylon
Good ol' Google. My original search string yielded countless sites about pushup bras. Haha.

Warmup 100 Jumping Jacks

4 Cycles - 60sec RI
Squats x 25
Pullups x 5
Hyperextensions x 25
Pushups x 20
Situps x 20
Rock Climbers x 30sec

Cooldown Stretching

Man, converting to timed rock climbers is a lot harder than I thought. I was going to go for 45 seconds, but my pace is faster than I estimated. 45 seconds would've left me puking by the 4th cycle, haha. Anyway, it was a nice workout, and a girl with a real nice ass wearing spandex decided to do lots of bent over stretching right in front of me while I was stretching. Needless to say I left to gym very refreshed for an early morning workout.

My shoulder was real good during the pushups, but it's a tiny bit sore right now. It gets sore sometimes at random; a general soreness. It can be ignored though for the most part.

 

[boilermaker]

You'll do fine in sales. It's 90% about being able to interact with people. From what I've seen on here, you have no problem with that. Throw in the fact that you are in an environment and selling a product that you are totally comfortable with already and you'll be off to the races. Do a little searcing on "partnership selling" or "relationship selling" if you want something to read up on.