New training looks pretty kewl man. Will those all be done with weights or just starting out body weight?
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- Thread starter CowPimp
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DeadBolt said:
It's all going to be pure bodyweight exercises. I am going for muscular endurance. It will probably be hard to optimally increase strength and muscular endurance, but we shall see.
Sounds good best of luck to ya man.CowPimp said:
Sunday, January 2nd
Bench Press DE:
Warm-up
5 minutes elliptical
Bench Press - Alternating Grips @ 56%
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
Dips
70 x 5
70 x 5
70 x 5
Bent Rows
195 x 4
195 x 4
195 x 4
Upright Rows
125 x 6
125 x 6
125 x 6
Tate Press
40 x 12
40 x 12
40 x 12
Cool-down
Upper body & core stretching
This workout went fine. I am really happy with those dips. I slapped on another 10 pounds without losing a repetition. The bent rows were great, and I think I can easily add a repetition or two next time I do them. I narrowed my grip a little, and I think it did wonders for my level of comfort during the exercise. The upright rows were the only questionable exercise. I think I got a little sloppy on the last rep or two. I'm going to match these sets next time, hopefully with better form. I'll be doing the same for the yates rows I did on ME day. I like to ensure near-spotless form before increasing the workload.
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
2 slices WW bread, 1oz sunflower kernels, 1 cup 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, 2.5oz chicken breast, 6oz brown rice, 20G flax & olive oil dressing, lettuce
Snack
1 cup 2% milk, 1 scoop whey
Meal7
1 cup 2% cottage cheese, 2 TBS PB
Bench Press DE:
Warm-up
5 minutes elliptical
Bench Press - Alternating Grips @ 56%
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
Dips
70 x 5
70 x 5
70 x 5
Bent Rows
195 x 4
195 x 4
195 x 4
Upright Rows
125 x 6
125 x 6
125 x 6
Tate Press
40 x 12
40 x 12
40 x 12
Cool-down
Upper body & core stretching
This workout went fine. I am really happy with those dips. I slapped on another 10 pounds without losing a repetition. The bent rows were great, and I think I can easily add a repetition or two next time I do them. I narrowed my grip a little, and I think it did wonders for my level of comfort during the exercise. The upright rows were the only questionable exercise. I think I got a little sloppy on the last rep or two. I'm going to match these sets next time, hopefully with better form. I'll be doing the same for the yates rows I did on ME day. I like to ensure near-spotless form before increasing the workload.
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
2 slices WW bread, 1oz sunflower kernels, 1 cup 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, 2.5oz chicken breast, 6oz brown rice, 20G flax & olive oil dressing, lettuce
Snack
1 cup 2% milk, 1 scoop whey
Meal7
1 cup 2% cottage cheese, 2 TBS PB
Nice w/o Cow. I can't believe how much some of your lifts have gone up. Really nice dips and BB Rows!
Awesome dips CP. How do you like Tate presses? Do you do them on a flat or incline bench?
rock4832
Thanks rock. The progress has been great, and I am very pleased! I will definitely be doing Westside at least one more cycle.
JerseyDevil
Thanks JD. I like tate presses, although I don't keep the dumbbells in perfect contact as much as I should. I do them on a flat bench, but I will definitely look into doing them on an incline for a change of pace at some point.
Thanks rock. The progress has been great, and I am very pleased! I will definitely be doing Westside at least one more cycle.
JerseyDevil
Thanks JD. I like tate presses, although I don't keep the dumbbells in perfect contact as much as I should. I do them on a flat bench, but I will definitely look into doing them on an incline for a change of pace at some point.
Monday, January 3rd
Well, I'm going to take off this week. It feels like about time, it's been 11 weeks since a break, and I am going to being working every day this week. I think this break is due.
I'll probably be posting sporadically, and not even really posting my diet. I will still be following it, but I think it has become monotonous to continue posting it at this point. I will, however, make note when cheating or something out of the norm goes into my system.
Goodnight all.
Well, I'm going to take off this week. It feels like about time, it's been 11 weeks since a break, and I am going to being working every day this week. I think this break is due.
I'll probably be posting sporadically, and not even really posting my diet. I will still be following it, but I think it has become monotonous to continue posting it at this point. I will, however, make note when cheating or something out of the norm goes into my system.
Goodnight all.
good stuff about a week off. It is important. Especially when doing such a high intensity workout like westside. you need a week off every now and again. or a week of active rest or low intensity training.
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was'sup, cow-
I realized..our weights are close...except u don't have the layer of 'insulation' I carry around...what is your weight at right now?
I realized..our weights are close...except u don't have the layer of 'insulation' I carry around...what is your weight at right now?
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It seems I am taking ANOTHER friggin week off...not by my choice...I have had erands to do before work...
Hit it hard for me, Jake!
Hit it hard for me, Jake!
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so...we both suck..but u have a super valid reason....
why wont you ever take a week off?PreMier said:
P-funk
Yeah, I know it's important, although it does make me a little apprehensive. The extra sleep is nice too, but I miss training already. I was considering a low intensity week, but since I am working every day this week at a physical job, I figure that would be enough activity.
Burner02
My last official weighing at a gym was 187 in my boxers. My weight hasn't really changed, so that's the number I'll be sticking with. Thanks for visiting my journal.
PreMier
Haha, I feel you on that one. I don't really like doing it, but I know it's a good idea. I'm sure you'll seriously kick some ass when you get back to the gym. Your progress was impressive on your last run.
Yeah, I know it's important, although it does make me a little apprehensive. The extra sleep is nice too, but I miss training already. I was considering a low intensity week, but since I am working every day this week at a physical job, I figure that would be enough activity.
Burner02
My last official weighing at a gym was 187 in my boxers. My weight hasn't really changed, so that's the number I'll be sticking with. Thanks for visiting my journal.
PreMier
Haha, I feel you on that one. I don't really like doing it, but I know it's a good idea. I'm sure you'll seriously kick some ass when you get back to the gym. Your progress was impressive on your last run.
I understand. I feel the same way but not because I get injured but because I have quite possibly the worst genetics in the world, to the point that I lose muscle if I skip a day of working out.PreMier said:
Better to take a break and enjoy it at the same time, Cow. Rather than have a forced one. I had a touch of flu towards christmas, wasnt extremly bad as i had taked my flu shot. But i decided to skip the gym until i got well. A week later, i slipped on some darn ice on the sidewalk and fell on my shoulder. Off the gym for the past 10days and will probably be for another week. Yesterday, seems like i got a touch of diarrhea. How? i dont know as i am sooo careful with what i eat, but... shit happens! .. 
Talk about holiday fun 
Talk about holiday fun
MonStar
Thanks Mike. I hope I come back stronger. That would be awesome.
BulkMeUp
Man, sounds like a rough couple of weeks. I was sick on Christmas day myself, and it almost forced me to take a break. Luckily, I overcame the sickness within a couple of days. I'm sure you will overcome the minor injory and squirting fun all the same.
Thanks Mike. I hope I come back stronger. That would be awesome.
BulkMeUp
Man, sounds like a rough couple of weeks. I was sick on Christmas day myself, and it almost forced me to take a break. Luckily, I overcame the sickness within a couple of days. I'm sure you will overcome the minor injory and squirting fun all the same.
I took a week off after my contest. I hated it. I just wanted to start training again. But that week off is good. It keeps you motivated and hungry for more. Look at PreMier......the guy hasn't trained in like 18months or something. He is really pumped up to get in the gym!!! LOL.
P-funk said:
Hell yeah. Last time I took a week off, my first day back to the gym was awesome. All I wanted to do was throw those weights around with ungodly intensity.
Wednesday, January 5th
Although today is a planned cheat day, I screwed up a little more than I planned. I started today by hitting up the food bar at Whole Foods after some grocery shopping. As usual, I got an assortment of small portions of a few items: lamb stew, turkey pasta, and a couple of Swedish meatballs. That was cool. However, I forgot to bring my meals to work, except for my protein bar. I ate a chicken salad sub and a fruit salad for one meal, and a roast beef horseradish sandwich for another meal. I could have done worse I suppose, and it probably means nothing, but I felt this warranted mention.
On the bright side, I decided to start buying more portable water bottles to bring to work. I can't stand the water fountains there any more. My plan is to drink about 2 liters at work. I feel I probably down another 2 liters or so at home. I always keep a gallon jug in my room. I have been slacking on my water intake as of late. It showed too. I must've peed a dozen times today, easy. My body is probably giving up some retained water. Oh yeah, and I have the bladder of a pregnant grandmother squirrel.
Although today is a planned cheat day, I screwed up a little more than I planned. I started today by hitting up the food bar at Whole Foods after some grocery shopping. As usual, I got an assortment of small portions of a few items: lamb stew, turkey pasta, and a couple of Swedish meatballs. That was cool. However, I forgot to bring my meals to work, except for my protein bar. I ate a chicken salad sub and a fruit salad for one meal, and a roast beef horseradish sandwich for another meal. I could have done worse I suppose, and it probably means nothing, but I felt this warranted mention.
On the bright side, I decided to start buying more portable water bottles to bring to work. I can't stand the water fountains there any more. My plan is to drink about 2 liters at work. I feel I probably down another 2 liters or so at home. I always keep a gallon jug in my room. I have been slacking on my water intake as of late. It showed too. I must've peed a dozen times today, easy. My body is probably giving up some retained water. Oh yeah, and I have the bladder of a pregnant grandmother squirrel.
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PreMier that was the funniest thing I've seen in a long time...LOL!!! I have to try that one day.
Yea I think I neet to go back to the good ol' carrying around a gallon of water again or I slack way to much with my water intake.
Hope your enjoying your week off Cow...rest up b/c then its back for another cycle of westside LOL.
Yea I think I neet to go back to the good ol' carrying around a gallon of water again or I slack way to much with my water intake.
Hope your enjoying your week off Cow...rest up b/c then its back for another cycle of westside LOL.
Thursday, January 7th
Nothing too notable happened today, except I am starting to get tired of working. 12 consecutive days of working is going to suck. I'm barely half way through it. Oh well, I'll live. Hopefully all this working will mean having enough money to buy the materials for and take a PT exam in the not too distant future.
I didn't really cheat today, unless you consider cereal a cheat. Of course, it was some Kaishi fiber packed cereal that my friend's girlfriend requsted.
Nothing too notable happened today, except I am starting to get tired of working. 12 consecutive days of working is going to suck. I'm barely half way through it. Oh well, I'll live. Hopefully all this working will mean having enough money to buy the materials for and take a PT exam in the not too distant future.
I didn't really cheat today, unless you consider cereal a cheat. Of course, it was some Kaishi fiber packed cereal that my friend's girlfriend requsted.
Awesome video PreMier. Haha!
Yeah, carrying around water is really the only way. I was still drining more than the average person, but not as much as I thought.
Rest is good, but I am definitely ready for cycle number 2. I am going to hit more PRs than in cycle 1.
DeadBolt said:
Yeah, carrying around water is really the only way. I was still drining more than the average person, but not as much as I thought.
Rest is good, but I am definitely ready for cycle number 2. I am going to hit more PRs than in cycle 1.
LOL how far did you launch the squirells in the end
nice journal cow pimp good luck
Neo
nice journal cow pimp good luck
Neo
