Nice SLDL's too CP.
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- Thread starter CowPimp
- Start date
Awsome w/o pimp...everything is lookin great.
Tuesday, December 28th
Callisthenics
Warm-up
100 Jumping Jacks
Plyometrics
Jump Squats x 20
Clap Push-ups x 10
Calf Jumps x 30
Repeat
Rest 1 Minute
Muscular Endurance
Squats x 40
Push-ups x 25
Bicycle Crunches x 55
Chinups x 11
Rest 1 Minute
Suicide
Rock Climbers x 25
Rest 30 Seconds
Repeat
Cool-down
Full body & core stretching
I changed the format of my plyometrics a little this session. I did slightly more than 50% of my previous sets, but I did them twice in a circuit. I figured this way I would be doing more work and achieving a greater level of power on each repetition. A win-win situation.
It felt good to do this type of exercising again. Although I have been very active at work (People pack HEAVY for the holidays), it's not enough. I'm going to try and do this one other time this week, and maybe even throw in some HIIT cardio too. It's been a while since I've done that.
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, sunflower kernels, glass 2% milk, 1 scoop whey, cucumber
Meal4
trioplex bar
Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery
Meal6
tin sardines, 3oz chicken breast, 6oz sweet potato, 20G flax & olive oil dressing, lettuce, tomato
Snack
glass 2% milk, 1 scoop whey
Meal7
1 cup 2% cottage cheese, 2 TBS PB
Callisthenics
Warm-up
100 Jumping Jacks
Plyometrics
Jump Squats x 20
Clap Push-ups x 10
Calf Jumps x 30
Repeat
Rest 1 Minute
Muscular Endurance
Squats x 40
Push-ups x 25
Bicycle Crunches x 55
Chinups x 11
Rest 1 Minute
Suicide
Rock Climbers x 25
Rest 30 Seconds
Repeat
Cool-down
Full body & core stretching
I changed the format of my plyometrics a little this session. I did slightly more than 50% of my previous sets, but I did them twice in a circuit. I figured this way I would be doing more work and achieving a greater level of power on each repetition. A win-win situation.
It felt good to do this type of exercising again. Although I have been very active at work (People pack HEAVY for the holidays), it's not enough. I'm going to try and do this one other time this week, and maybe even throw in some HIIT cardio too. It's been a while since I've done that.
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, sunflower kernels, glass 2% milk, 1 scoop whey, cucumber
Meal4
trioplex bar
Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery
Meal6
tin sardines, 3oz chicken breast, 6oz sweet potato, 20G flax & olive oil dressing, lettuce, tomato
Snack
glass 2% milk, 1 scoop whey
Meal7
1 cup 2% cottage cheese, 2 TBS PB
Last edited:
Thanks for the compliments everybody. They definitely mean a lot, and they are great motivation.
P-funk said:fuck you. you suck.
I love you too.
Hey, whose that girl in your picture there Premier?
CP nice implementation of WS ... good stuff...
ps. that picture is his sister, my GF !!!!
hahaha jk
ps. that picture is his sister, my GF !!!!
hahaha jk
What's happening buddy?!? I'm sure you've said this, but what time do you usually work out?
I havent checked in here for 2 weeks or so, but your lifts are progressing as good as ever CP. That christmas diet was the first time ive ever seen you cheat, I had to do a double take at it...All in all good stuff bud!
PreMier said:Yea, you guys wish you had somma this:
Yeah, and so do you.
I do want some of that, LOL. Who are you infatuated with right now?PreMier said:Not really.. im infatuated with someone else right now
Wednesday, December 29th
Bench Press ME:
Warm-up
5 minutes elliptical
CG Incline Press
85 x 3
105 x 3
125 x 3
145 x 3
165 x 1
185 x 1
215 x Cheat
215 x 1
CG Bench Press
205 x 4
205 x 4
205 x 4
Yates Rows
225 x 5
225 x 5
225 x 5
Military Press
135 x 5
135 x 5
135 x 5
DB Overhead Extensions
75 x 4
75 x 4
75 x 3
Wide Pullups
0 x 8
Cool-down
Upper body & core stretching
This workout felt really on. It wasn't way more progressive than previous workouts, but it fel awesome. I lifted my butt off the bench, most definitely this time, on the CG inclines. I decided that I am going to hit it without cheating. I will. I was thinking, "Retract your fucking scalpula, tense those goddamned lats, drive into the piece of shit floor, pull that fucking bar apart." In the words of rock, I unleashed the beast. It remained the rest of the workout.
I was hitting failure, or very close on the last sets of my lifts. The last repetition on the CG bench press and miliary presses went up slowly but at a steady pace. I think I shrugged out the last repetition on the yates rows, but I was surprised how well I did with 2 plates. I couldn't get that 4th repetition on the overhead extensions, but I still went up a repetition overall. I think I can hit it next week.
I threw in a set of wide grip pullups (Pronated) a couple repetitions short of failure just for the Hell of it.
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
lamb stew, potatoes, cheese pasta, steamed cabbage
Meal3
trioplex bar
Meal4 - PWO
1 cup oats, 2 scoops whey
Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery
Meal6
5.5 small pieces pizza (pepperoni, pineapple)
Meal7
2 glasses milk, 2 scoops whey
Meal8
1 cup 2% cottage cheese, 2 TBS PB
I crapped all over my diet today, but it was planned, so I'm not worried. 5.5 pieces of pizza sound crazy, but they were cut very small. It was like 1/3 of the pizza. Still pretty hardcore, but it's all good.
Bench Press ME:
Warm-up
5 minutes elliptical
CG Incline Press
85 x 3
105 x 3
125 x 3
145 x 3
165 x 1
185 x 1
215 x Cheat
215 x 1
CG Bench Press
205 x 4
205 x 4
205 x 4
Yates Rows
225 x 5
225 x 5
225 x 5
Military Press
135 x 5
135 x 5
135 x 5
DB Overhead Extensions
75 x 4
75 x 4
75 x 3
Wide Pullups
0 x 8
Cool-down
Upper body & core stretching
This workout felt really on. It wasn't way more progressive than previous workouts, but it fel awesome. I lifted my butt off the bench, most definitely this time, on the CG inclines. I decided that I am going to hit it without cheating. I will. I was thinking, "Retract your fucking scalpula, tense those goddamned lats, drive into the piece of shit floor, pull that fucking bar apart." In the words of rock, I unleashed the beast. It remained the rest of the workout.
I was hitting failure, or very close on the last sets of my lifts. The last repetition on the CG bench press and miliary presses went up slowly but at a steady pace. I think I shrugged out the last repetition on the yates rows, but I was surprised how well I did with 2 plates. I couldn't get that 4th repetition on the overhead extensions, but I still went up a repetition overall. I think I can hit it next week.
I threw in a set of wide grip pullups (Pronated) a couple repetitions short of failure just for the Hell of it.
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
lamb stew, potatoes, cheese pasta, steamed cabbage
Meal3
trioplex bar
Meal4 - PWO
1 cup oats, 2 scoops whey
Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery
Meal6
5.5 small pieces pizza (pepperoni, pineapple)
Meal7
2 glasses milk, 2 scoops whey
Meal8
1 cup 2% cottage cheese, 2 TBS PB
I crapped all over my diet today, but it was planned, so I'm not worried. 5.5 pieces of pizza sound crazy, but they were cut very small. It was like 1/3 of the pizza. Still pretty hardcore, but it's all good.
Ah, it's wonderful how the smut is permiating my journal now too. I knew there was something missing from this journal. Huge titties were definitely it.
Haha, well I cheated again today! Crazy stuff huh? How's your injury coming along?
Arnie's left nu said:
Haha, well I cheated again today! Crazy stuff huh? How's your injury coming along?
Lookin strong man...keep those cheats up they seem to be helping LOL. I doubt that pizza will affect you much....and when you cheat on pizza either go a whole pie or go home damnit. Does the fat guy gotta teach you everything about cheating?!?
Don't you love those days everything just fit into place perfect and everything runs just as its suppose to? It just makes ya feel like your doing everything perfect to the T. I love those days!
Don't you love those days everything just fit into place perfect and everything runs just as its suppose to? It just makes ya feel like your doing everything perfect to the T. I love those days!
Great w/o Cow. Good job "unleashing the beast" LOL! When you do your CG Bench and incline, do you rest at the bottom then push up or keep continous motion?
Good job Cow. Your strength has really shot up. Moo 
.
.
CowPimp said:
Its all good. When I cheat, I pull out all the stops. There is no single slice of pizza or 1 beer. Then afterwards, I tell myself it was just a re-feed
Regarding the injury. Honestly, im afraid to test it back out. I keep re-aggrevating it from the slightest of activities around the house or at work. I just started doing some cardio yesterday, so i'll keep that up until im ready to get back in. Being outta the game is killing me, especially being on winter break right now. Me and a couple friends are going on holidays at the beginning of may, so I promised them I would get them in shape by then. That and wanting a respectable finish in the IM comp, should drive my a$$ back into the gym at the beginning of the semester at the VERY latest.
Cheers, Happy New YR's
DeadBolt
I probably would've crushed the whole pizza, but I had some friends over my place. I couldn't just make them watch while I eat the whole thing... Or could I...
I do love those days. Hopefully there are more to come.
rock4832
The motion is pretty continuous, but I slow down a lot right before hitting my torso to make sure that I don't bounce the bar.
P-funk
Thanks funky.
JerseyDevil
I hope it keeps up like this! Thanks for the support.
Arnie's left nu
Yeah, a refeed, that's the ticket...
I hope you recover soon. I can't stand being out of the gym for even a week. It always bothers me, even if the break is planned and I know I need it.
I probably would've crushed the whole pizza, but I had some friends over my place. I couldn't just make them watch while I eat the whole thing... Or could I...
I do love those days. Hopefully there are more to come.
rock4832
The motion is pretty continuous, but I slow down a lot right before hitting my torso to make sure that I don't bounce the bar.
P-funk
Thanks funky.
JerseyDevil
I hope it keeps up like this! Thanks for the support.
Arnie's left nu
Yeah, a refeed, that's the ticket...
I hope you recover soon. I can't stand being out of the gym for even a week. It always bothers me, even if the break is planned and I know I need it.
Squat/Deadlift DE:
Warm-up
5 minutes elliptical
Box Squats @ 66%
135 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
Good Mornings
225 x 4
225 x 4
225 x 4
Hyperextensions
90 x 14
90 x 14
90 x 14
Captain's Chair
10 x 15
10 x 15
10 x 15
Hack Squats
290 x 6
290 x 6
290 x 6
Cleans
185 x 3
185 x 3
185 x 3
185 x 3
Cool-down
Lower body & core stretching
A very enjoyable workout. The speed on my box squats was better than I anticipated at this weight, although I did use 40 second rest intervals instead of 30 seconds. As well, I threw in 4 sets of cleans for some additional dynamic effort work at the end of the workout. I probably could have quite a bit heavier too, had I not been somewhat fatigued from the previous working sets.
All accessory work improved by a repetition or two. I added 20 pounds on the hack squats while maintaining the same number of repetitions, although I was definitely closer to failure on that final set.
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
1oz sunflower kernels, 2 slices WW bread, glass 2% milk, scoop whey
Meal3
trioplex bar
Meal4 - PWO
1 cup oats, 2 scoops whey
Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery, cucumber
Meal6
tin sardines, 3oz chicken breast, 5.5oz sweet potatoes, 25G flax seed & olive oil dressing, lettuce, tomato
Meal7
boca burger on 2 slices WW bread
Meal8
1 cup 2% cottage cheese, 2 TBS PB
I didn't cheat today. I figure that I will probably cheat tomorrow, and possibly with some alcohol, so I thought being good today would be wise.
Warm-up
5 minutes elliptical
Box Squats @ 66%
135 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
Good Mornings
225 x 4
225 x 4
225 x 4
Hyperextensions
90 x 14
90 x 14
90 x 14
Captain's Chair
10 x 15
10 x 15
10 x 15
Hack Squats
290 x 6
290 x 6
290 x 6
Cleans
185 x 3
185 x 3
185 x 3
185 x 3
Cool-down
Lower body & core stretching
A very enjoyable workout. The speed on my box squats was better than I anticipated at this weight, although I did use 40 second rest intervals instead of 30 seconds. As well, I threw in 4 sets of cleans for some additional dynamic effort work at the end of the workout. I probably could have quite a bit heavier too, had I not been somewhat fatigued from the previous working sets.
All accessory work improved by a repetition or two. I added 20 pounds on the hack squats while maintaining the same number of repetitions, although I was definitely closer to failure on that final set.
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
1oz sunflower kernels, 2 slices WW bread, glass 2% milk, scoop whey
Meal3
trioplex bar
Meal4 - PWO
1 cup oats, 2 scoops whey
Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery, cucumber
Meal6
tin sardines, 3oz chicken breast, 5.5oz sweet potatoes, 25G flax seed & olive oil dressing, lettuce, tomato
Meal7
boca burger on 2 slices WW bread
Meal8
1 cup 2% cottage cheese, 2 TBS PB
I didn't cheat today. I figure that I will probably cheat tomorrow, and possibly with some alcohol, so I thought being good today would be wise.
How the hell do you add in extra quad work?!? LOL. I plan to add in leg press or hack every sq/dl w/o but I'm so beat by the end I can't do it.
Friday, December 31st
I actually do cut out the quad work occasionally, although it is usually a result of time constraints. Plus, I wait 90 seconds in between sets on this routine. If my rest intervals were shorter, I'm sure it would be much harder to continue.
Just to let everyone know, I didn't workout yesterday. As well, my diet was good for about the first 5 meals, but then I had honey roasted peanuts, Asian rice crackers, and, of course, beer. Probably about 5 or 6 beers. Damned holidays ruin my diet, but it was fun. I went to a friend's party for New Years Eve and had a good time.
Happy New Years everyone!
rock4832 said:
I actually do cut out the quad work occasionally, although it is usually a result of time constraints. Plus, I wait 90 seconds in between sets on this routine. If my rest intervals were shorter, I'm sure it would be much harder to continue.
Just to let everyone know, I didn't workout yesterday. As well, my diet was good for about the first 5 meals, but then I had honey roasted peanuts, Asian rice crackers, and, of course, beer. Probably about 5 or 6 beers. Damned holidays ruin my diet, but it was fun. I went to a friend's party for New Years Eve and had a good time.
Happy New Years everyone!
And thats all that matters my friend....diet is awsome year round so last night was just about lettin' loose and havin' fun!CowPimp said:
Happy New Year Cow!
Saturday, January 1st
DeadBolt
Thanks. You're definitely right, and I have no regrets. Happy new year to you too!
No workout today because the gym was closed. I'll just do it tomorrow; not a
big deal at all. I've decided to change around my callisthenics routine. I want to increase muscular endurnace, so I will now be focusing on that. The new routine will go something like this:
Decline Situps x 3
Pushups x 3
Pullups x 3
Fingertip Pushups x 3
Body Squats x 3
HIIT jogging 15-20 minutes
I think I'll use 30 second rest intervals instead of doing them in a circuit. I may possibly wait 1 minute between different exercises if I feel it compromises the number of repetitions I can do. I'm going to try and do this 2 days per week no matter what, and 3 days per week when I want to.
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
1 cup oats, 1 cup 2% milk, 1 scoop whey, cucumber
Meal3
2 atkins bars
Meal4
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery, cucumber
Meal5
tin sardines, 3oz chicken breast, 6oz brown rice, 20G flax seed & olive oil dressing, lettuce, tomato
Meal6
1oz sunflower kernels, 2 slices WW bread, 1 cup 2% milk, scoop whey, cucumber
Meal7
1 cup 2% cottage cheese, 2 TBS PB
I forgot my Trioplex bar when I went to work, so I picked up some Atkins bars. They suck, but serve the same purpose.
DeadBolt
Thanks. You're definitely right, and I have no regrets. Happy new year to you too!
No workout today because the gym was closed. I'll just do it tomorrow; not a
big deal at all. I've decided to change around my callisthenics routine. I want to increase muscular endurnace, so I will now be focusing on that. The new routine will go something like this:
Decline Situps x 3
Pushups x 3
Pullups x 3
Fingertip Pushups x 3
Body Squats x 3
HIIT jogging 15-20 minutes
I think I'll use 30 second rest intervals instead of doing them in a circuit. I may possibly wait 1 minute between different exercises if I feel it compromises the number of repetitions I can do. I'm going to try and do this 2 days per week no matter what, and 3 days per week when I want to.
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
1 cup oats, 1 cup 2% milk, 1 scoop whey, cucumber
Meal3
2 atkins bars
Meal4
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery, cucumber
Meal5
tin sardines, 3oz chicken breast, 6oz brown rice, 20G flax seed & olive oil dressing, lettuce, tomato
Meal6
1oz sunflower kernels, 2 slices WW bread, 1 cup 2% milk, scoop whey, cucumber
Meal7
1 cup 2% cottage cheese, 2 TBS PB
I forgot my Trioplex bar when I went to work, so I picked up some Atkins bars. They suck, but serve the same purpose.
