Man Boobs of Steel

[CowPimp]

Monday, February 21st

Squat/Deadlift ME

Warm-up
5 minutes elliptical

Good Mornings
Bunch of warm-up sets...
285 x 1

DB SLDLs
110 x 7
110 x 7
110 x 7

Hyperextensions
100 x 8
100 x 8
100 x 8

Kneeling Cable Crunches
190 x 15
190 x 15
190 x 15

Leg Press
500 x 7
500 x 7
500 x 7

Cool-down
Lower body & core stretching

Bodyweight
190

Well, I decided to take one in the ego. Because my starting strength seems to be so weak, I made the decision that I need to start going deeper on my good mornings. No more just short of parallel crap. It knocked 20 pounds of my good mornings, and I might even try to go deeper next time, like a bit below parallel.

All my other stuff went up in terms of reps, except for hyperextensions, on which I increased to weight.

Bodyweight hanging at 190, and diet was clean.

 

[P-funk]

Well, I decided to take one in the ego. Because my starting strength seems to be so weak, I made the decision that I need to start going deeper on my good mornings. No more just short of parallel crap. It knocked 20 pounds of my good mornings, and I might even try to go deeper next time, like a bit below parallel.

A wise choice my man.

I try and take mine down to parallel when i do them as well.

 

[CowPimp]

A wise choice my man.

Yeah, I thought so. This quote comes to mind: "If you train your weak points you'll be strong, and if you train you strong points you'll be weak." I don't think I was going as deep as I thought I was before. I need to start looking in the mirror on the side with just the bar on my back and really get the feel for how low I must go.

 

[Rocco32]

Nice move Cow! And you'll have that 20lbs back and more in no time!

 

[CowPimp]

Oh yeah, and PreMier, I am planning on HST next. Thanks for fielding that Cold Iron.

rock4832
Thanks mang; I know I will!

 

[Rocco32]

Are you calling me a mango?!?! Saying I'm sweet? LOL

 

[CowPimp]

Are you calling me a mango?!?! Saying I'm sweet? LOL

Yeah honey. Your tattoos turn me on.

 

[Rocco32]

 

[CowPimp]

Tuesday, February 22nd

Bodyweight
190

No workout today, but I'm glad to see my bodyweight hanging at the lovely 190 mark. In fact, I don't want it jumping up again for another week or so. I want to remain relatively lean. Diet stayed clean today.

I've decided that I start HST tomorrow. I know, it's crazy to just change my mind all of the sudden, but I'm just aching to do a full body workout and change things up. Here is the routine I have come up with:

Olympic Squats x 2
SLDLs x 2

Bent Rows x 2
Chinups x 2
Upright Rows x 1

Bench Press x 2
Decline Press x 1
Military Press x 2

Decline Situps x 2
Hyperextensions x 2
Standing Calf Raises x 2

This comes out to an even 20 sets. Direct arm work is skipped, but I don't feel it's necessary. I'm going to follow to 15-10-5-5 (A second week of 5 reps instead of negatives, as suggested on the HST site) rep scheme throughout the 8 weeks for all lifts except the last 3. I will be performing 20-15-10-10. I will be using 1 minute rest intervals.

 

[P-funk]

looks like a solid program.

 

[Rocco32]

Cool man, how many times a week are you doing that?

 

[CowPimp]

P-funk
Your vindication is definitely a good thing. Thanks.

rock4832
3 times per week on Monday, Wednesday, and Friday. Obviously, this week it will only be twice because I did a WS workout on Monday.

As a conclusion to this Westside journal, I thought I would post my results for various exercises that have improved significantly. I started Westside on October 18th, 2004. My last workout was on February 21st, 2005. So, these gains are over the course of about 4 months:

Bench Press: 225 x 1 - 255 x 1
Squat: 255 x 1 - 305 x 1
Deadlift: 305 x 1 - 375 x 1

CG Bench Press: 175 x 5 - 205 x 5
Yates Rows: 175 x 7 - 225 x 6
SLDLs: 225 x 6 - 345 x 4
Good Mornings: 175 x 5 - 245 x 3
Decline Situps: 50 x 8 - 65 x 15 & 70 x 8
Hyperextensions: 70 x 10 - 95 x 15 & 100 x 8
Leg Press: 360 x 8 - 500 x 7

These are some of the more dramatic increases in strength. I made gains in every single lift, but I'm not going to include every lift on this list.

My overall impression of the routine is good. I enjoyed it, although it does become a little stale over time. I will definitely come back to it, but I need a change of pace. These strength gains are almost the same level as my beginner gains that I experienced years ago, so I can't argue with the results. I wasn't even bulking until the last month or so. I sort of thought I was, but I was merely maintaining.

This is it for my Westside journal. Come by and check out my next one, which I will create later tonight.

 

[P-funk]

i think you messed up on typing your deadlift. there is no way it could ahve done down!!

great work.

 

[yellowmoomba]

Nice Increases Cp!!

 

[soxmuscle]

Those are some excellent increases.. I know your more interested in the strength gains you recieve, but did you see some nice size gains aswell?

 

[CowPimp]

i think you messed up on typing your deadlift. there is no way it could ahve done down!!

great work.

Haha, yeah, I meant 375. Thanks Funky.

yellowmoomba
I appreciate the support YM!

soxmuscle
I wasn't eating enough until the last month. Although, I did go from about 182 to 190 in the last month when I increased my calories 500 per day over maintenance. A couple pounds is surely water weight and glycogen stores, but nonetheless, that is a substantial weight gain.

 

[GoalGetter]

CP, congrats on all your gains these past four months! You're doing awesome. Can't wait to see what you've got planned for your next phase of training...

 

[Yanick]

those are some awesome strength increases CP. Your a dedicated and consistent guy i'm sure you'll do well with HST.

 

[CowPimp]

GoalGetter
I started my next phase already and it kicked my ass. Full body routines rule! Thanks GG.

Yanick
Thanks. I appreciate the good words.

 

[GoalGetter]

GoalGetter
I started my next phase already and it kicked my ass. Full body routines rule! Thanks GG.

i love total body workouts. Where's the new journal?! I wanna see what you're doing! Or did i miss something in earlier posts here?

EDIT: Never mind about seeing what you're doing. I just saw it a few posts up.

woops!

 

[DeadBolt]

Hey CP...finally changed the routine up huh? Hope you benefite from it as well as you did from westside. Best of luck to ya my man!

 

[BulkMeUp]

Bodyweight
190

10lbs to go and you will be at my goal!

but I'm just aching to do a full body workout and change things up. .

Have you done a 3x/week full body wo previously? if so, how long did it take before you felt it got too much to continue?