Man Boobs of Steel

[CowPimp]

DeadBolt
Wow, that is very commendable. You work a lot, goto school, and still volunteer in the fire department. I wish I was that productive. I do my part, but damn...

bracewater
Thanks. Sadly the soreness in my triceps is gone today. Quads and lower back are still sitting pretty though.

sftwrngnr
Thanks for stopping by. Looks like I need to take some tips from you. Those are very nice numbers on your squat and deadlift. Are all those numbers raw?

PreMier
I venture to say that the lower back is most people's weakness. However, I think incorporating hyperextensions into every squat/DL day will help alleviate this problem. As well, more 1RM good mornings should definitely help.

 

[CowPimp]

Tuesday, December 14th

Man, working outside right now sucks. It is too cold to be this windy. Oh well, hopefully my company issue winter gear will come soon. Their uniform company is terribly slow. Oh well, I'll survive with what I have.

Callisthenics

Warm-up
100 Jumping Jacks

Rest ~ 30 Seconds

Plyometrics
Jump Squats x 30
Clap Pushups x 15
Calf Jumps x 50

Rest ~1 Minute

Muscular Endurance
Squats x 35
Pushups x 20
Bicycle Crunches x 50
Chinups x 10

Rest ~1 Minute

Rock Climbers x 25
Rest ~ 30 Seconds
Rock Climbers x 20

Cool-down
Full body stretching

More callisthenics. Good stuff. I'm thinking of splitting this routine into a day of plyometrics, and a day of circuit style muscular endurance training. I'm going to stick to this type of routine for a little while, but just something to ponder for the future. Next week I will make my increases.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C, vitamin E

Meal2 - PWO
1 cup oats, 2 scoops whey

Meal3
2 slices WW bread, 2 TBS PB, 2 scoops egg protein, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery

Meal6
tin sardines, 3oz chicken breast, 4oz brown rice, 1/2 WW pita, 20G olive oil dressing & flax seed, lettuce, tomato

Snack
1 cup 2% milk, 1 scoop whey

Meal7
1 cup 2% cottage cheese, 2 TBS PB

 

[CowPimp]

Oh yeah, I posted some new pictures in my gallery. The lighting sucks in a lot of them. I didn't want to make my brother take those over again though. He was trying to make his way to bed. They're good enough to serve their purpose.

 

[PreMier]

What do you do for work again? Nice pics, your lookin lean.

 

[P-funk]

lookin' solid in those photos pimp.

 

[Rocco32]

Great pics Pimp! What are your cals at right now?!? We need to talk about your calisthenics/pylometric training. I'd like to incorporate some into my training.

 

[CowPimp]

PreMier
I work for Independence Air as a ramp agent AKA bag slingah. Thanks for the positive comments, although I need to start eating more like you at some point. I checked this morning; I only weight 187!

P-funk
Thanks Funkmaster.

rock4832
Thanks Rock. I've been eating 3.7-4K a day for a while, and a little more two days per week on cheat days. This is maintenance for me. I put on a couple of pounds very slowly after I finished cutting, but the weight gains tapered off quickly. It's all good. I want to improve relative strength for the time being anyway. I will later return to fattening myself.

Feel free to ask me any questions about the callisthenics routine. However, I warn you, I put very little thought into it. I just slapped it together randomly and got surprisingly positive feedback from a few members that I highly respect on this forum. You should take a look at Dale Mabry's journal. He has an awesome plyometrics routine in there.

 

[bracewater]

pics look good pimp


I remember when the winds blew on the tarmac. BRRRRRRRRRRRRRR

 

[DeadBolt]

Lookin good cow...you going to up the cals a little now and continue adding size or are you just gonna maintain and build the strength?

My friend is trying to get me a job at the airport...de-icing the planes LOL. They need off duty fireman to work so I told him I'd give it a shot and from what they told me its not as bad of a job as everyone thinks and the pay is pretty good.

 

[Duncans Donuts]

Damn CP, page 15 already...pictures are looking good dude, I love your abs. What body fat are you sitting at?

 

[CowPimp]

bracewater
Thanks man. Yeah, pushing out planes is the worst! There is nothing there to impede the flow of wind.

DeadBolt
Appreciate the feedback. I think I'm going to maintain for a little while. I would like to crack 1.5x my bodyweight on bench press, maybe 2x my bodyweight for squats, and like 2.5x my bodyweight for deadlifts. I'll eventually get back into adding mass. I'm happy for the time being though.

I haven't de-iced yet, although I've been through training for it. It seems pretty fun compared to some of the other duties we have.

Duncans Donuts
I know, it's crazy. I don't know how it got to be so long already.

Thanks, my abs have always been one of my better parts. They are slightly visible at fairly high body fat percentages. I have no idea what I'm at. What do you estimate? Somewhere in the 8-12% range is my guess...

 

[Duncans Donuts]

I'd guess 8 or 9?

 

[BulkMeUp]

I haven't de-iced yet, although I've been through training for it. It seems pretty fun compared to some of the other duties we have.
...

Whatever you do, DONT get into customer service... take it from someone who has 15+ years of being in the travel/airline industry...thankfully not anymore.

 

[CowPimp]

Duncans Donuts
Could be. I should get calipers or something...

BulkMeUp
Believe me, I don't plan on getting into customer service. I see the crap they go through. I don't plan on being in this industry long. I don't even make enough money to take advantage of the flight benefits. I just need something to help me pay for school for the time being.

The plan is to get certified as a personal trainer over the summer and get hired by some lame gym ASAP. I know it sucks, but it's a good place to start, and a Hell of a lot better than being a ramp agent.

 

[CowPimp]

Wednesday, December 15th

I worked overtime today, which sucked. I will feel better when I get my paycheck though. Hopefully I get some cash for Christmas too. I'm going to pay for school if it's the last thing I do!

I have an optional review session for my Physics final tomorrow. I definitely want to attend, so getting to bed is of utmost importance.

Bench Press ME:

Warm-up
5 minutes elliptical

Bench Press
125 x 3
145 x 3
165 x 3
185 x 3
205 x 1
225 x 1
255 x Spot

Lockouts
255 x 1
255 x 1
255 x 1

Bent Rows
185 x 6
185 x 6
185 x 6

DB Military Press
55 x 12
55 x 12
55 x 9

DB Overhead Extensions
75 x 4
75 x 4
75 x 2

Cool-down
Upper body & core stretching

Although I missed my bench press attempt again, I'm not too dissapointed; that next increment will come soon. My accessory work made me feel better. I decided to go really heavy on my lockouts. Screw my CNS. I need to whip that whore into shape. I figure, if the triceps are having trouble handling 255, then why not get them used to handling 255. I saw nice gains in everything, although I didn't quite finish off the sets of the last two exercises as I had hoped. Oh well, gains are gains.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C, vitamin E

Meal2 - PWO
1 cup oats, 2 scoops whey

Meal3
3 slices WW bread, 2 TBS PB, 2 scoops egg protein, cucumber

Meal4
trioplex bar

Meal5
roast beef horseradish sandwich

Meal6
tin sardines, 3oz chicken breast, 1/2 cup oats, 1/2 WW pita, 20G olive oil dressing & flax seed, lettuce, tomato

Meal7
pesto chicken sandwich

Snack
1 cup 2% milk, 1 scoop whey

Meal8
1 cup 2% cottage cheese, 2 TBS PB

Some decent cheating today. I bought a couple of surprisingly tastey sandwhiches from a stand in the airport. Damned expensive, but they hit the spot.

 

[Duncans Donuts]

Diet is looking great bud. What weight are you shooting for, ball park?

 

[Rocco32]

Nice w/o. How many times have you done ME raw bench in a row?

 

[BulkMeUp]

BulkMeUp
Believe me, I don't plan on getting into customer service. I see the crap they go through. .

Good idea! Stick to working with things that dont talk back!!

[ I don't plan on being in this industry long. I don't even make enough money to take advantage of the flight benefits. I just need something to help me pay for school for the time being..

Yep, It is not really a very paying industry in general. Flight attendents get a lot more than ground staff/travel agents. But nowadays just being a pretty face dosent cut it. You have to be fluently multilingual to even get an interview.

The plan is to get certified as a personal trainer over the summer and get hired by some lame gym ASAP. I know it sucks, but it's a good place to start, and a Hell of a lot better than being a ramp agent.

Wish you luck with your career choice.

 

[Rocco32]

My wife was a flight attendant for a little while. The training is brutal!

 

[Rocco32]

I can get you a good job here possibly, pay is decent

 

[BulkMeUp]

My wife was a flight attendant for a little while. The training is brutal!

I'm sure it is. The travel industry is nowhere 'glamourous' as they make it to seem.

 

[CowPimp]

Duncans Donuts
Actually, I'm shooting to basically maintain right now. I was doing a lean bulk to add on a few pounds of muscle that I lost while cutting too aggressively. However, a couple of pounds isn't going to bother me too much. I would really like to increase my relative strength before I start adding a lot of mass again. Plus, I would like to be in a more comfortable financial situation before I start really bulkin again. 10% more food makes a big difference to me right now.

rock4832
I did it twice in a row. I'm doing something different next time. I'm thinking maybe the CG incline press, although I'm not sure.

I couldn't handle being a flight attendant. The schedule seems ridiculous. Flight benefits are always cool, but I couldn't do it nonetheless.

Where, doing what? I already drive to VA, so that's not an issue. What is it that you do anyway rock?

BulkMeUp
Hell no it isn't. Being a pilot seems like a pretty good job, or something corporate. Some people really seem to love it, but not me. It's just a fairly respectable job that offers health benefits and will help me pay for school. Nothing else.

 

[Rocco32]

That sounds good with the Incline presses. Have you though about getting and using bands? I'd love to do that but I'm afraid I'd kill myself with them LOL.

I work for Lockheed Martin in Industrial Security. You get a Top Secret Clearance with the job and the starting pay is like $32,000 right now. Great benefits and once you get your clearance the sky is the limit. I'm moving to a new job for about $20,000 more to start.

 

[CowPimp]

That sounds good with the Incline presses. Have you though about getting and using bands? I'd love to do that but I'm afraid I'd kill myself with them LOL.

I work for Lockheed Martin in Industrial Security. You get a Top Secret Clearance with the job and the starting pay is like $32,000 right now. Great benefits and once you get your clearance the sky is the limit. I'm moving to a new job for about $20,000 more to start.

I've considered using bands, but I don't feel it's necessary just yet. I will look into them in the future though.

Oh, thanks for the offer, but I refuse to work for Lockheed Martin. I would never work for a weapons manufacturer. Sorry, but it's against my beliefs and principles. I hold nothing against you, but I hope you can understand...

 

[Rocco32]

If I can figure out the bands safely I think they'll be pretty efficient to upping my numbers. So we'll see for me.

Hey, no problem on the job thing. I understand, just hope you don't hate me LOL. BTW, what belief system are you subscribing to?

 

[BulkMeUp]

BTW, great pics, cow!

 

[CowPimp]

rock4832
Yeah, I'm sure bands have huge training advantages, although they are especially useful for people lifting with gear on.

As I said, I hold nothing against you. As well, I really appreciate you offering. I, however, am a pacifist for the most part, and that is the belief system I am adhering to. I am completely anti-war. If everyone merely fought in wars as a measure of defense, then there would never be any war.

BulkMeUp
Thanks man. One day I'll get back to adding size again.

 

[CowPimp]

Thursday, December 16th

Squat/Deadlift DE:

Warm-up
5 minutes elliptical

Box Squats @ 50% 1RM
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2

SLDLs
315 x 4
315 x 4
315 x 4

Hyperextensions
90 x 11
90 x 11
90 x 11

Captain's Chair - Straight Legs
10 x 13
10 x 13
10 x 13

Hack Squats
270 x 6
270 x 6
270 x 6

Leg Press Calf Raise - Burnout
450 x 15
360 x 10
270 x 10
180 x 10

Cool-down
Lower body & core stretching

This was one of those workouts where everything went right. I was really concentrating hard on box squatting with intense acceleration. I was able to maintain awesome speed on 80-90% of the repetitions. SLDLs felt as good as ever. I really love the feeling of throwing around 3 plates; it's a big ego booster. Hyperextensions were taken up a repetition without issue, although I think I will maintain that same number next time before incrementing the weight. I also successfully incremented the captain's chair by a repetition. Hack squats went quite well considering I have never done a working set of machine hack squats, ever.

I finished my workout incredibly fast. This is the fastest I have done a Westside session since I started. This allowed me to throw in the calf work at the end. My calfs were really burning after that quadruple dropset. I bet they'll be sore tomorrow. I can't wait. I think I'm going to skip the callisthenics tomorrow, unless I'm not as sore as I anticipate. Hell, my lower back was still a little sore from a couple of days ago. I might do them after work, but that never actually happens.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C, vitamin E

Meal2
trioplex bar

Meal3
turkey florentine, meatloaf marinara, seafood pasta, string beans

Snack
trail mix

Meal4 - PWO
1 cup oats, 2 scoops whey

Meal5
egg bagel, cream cheese, sunflower kernels, banana, glass 2% milk, scoop egg protein

Meal6
salmon, 2 boca burgers, 2 slices WW bread

Meal7
1 cup 2% cottage cheese, 2 TBS PB

More cheating today. Portions were all kept reasonable, although I definitely ate beyond what I do on a normal day. I should've eaten more vegetables, but that's really my only complaint.

 

[P-funk]

looks like a solid workout

 

[JerseyDevil]

Good job on the SLDL's. I like your meal # 3.... Little bit of everything.