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kook
02-03-2003, 09:40 PM
It's my time to shine

about 2 years ago i topped off at 350lbs (damnn) time to get back in the gym... i lifted all through highschool.. played icehockey and baseball but dont know what happened senior year and first 2 years of college..maybe that and workin 60+hours a week will do it. had no time for liftin.

so it was this month 2 years ago i got up in the gym agin. this month last year i was at 250lbs. and this summer i was tippin the scale at 195(sick). but a couple of months ago i checked some old pics and damn was i small.. kook is not small.. kooks always been known as the huge scary intimidating cold hearted bastard(i'm actually kinda nice(sometimes)).

if you havent figured it out yet yes i have lost my mind... but im happier now and im not looking for it(shutup) dont question the emotions of an unstable man

this winter i started eating mass quantities of food and grew like you wouldnt believe.. now im at 225... i think some was muscle i had lost in legs(didnt train for 6 months cuz my knee was like jello)but i added about 15 lbs of muscle.

stats
225lbs bf? 20? guessin
chest 41.5" unflexed
waist 34.5"
arms 16.5" flexed
shoulders 51"
thighs 26" unflexed

goals
240(why not) bf stay same..
boulder shoulders
grow some huge wings so i can fly to the other side

and to end this intro a quote
"A pimp is the loneliest bastard on Earth. He's gotta know his whores. He can't let them know him. He's gotta be God all the way."
-Iceberg Slim

kook
02-03-2003, 09:45 PM
monday 2/3/2003

Off day.

diet.
1)banana oj
2)8oz white fish 2 ww bread 1cup yams
3)8oz white fish 2 ww
4)6oz turkey 2 ww lettuce
5)3tblspn pb 1 ww
6).. going to eat soon

this is not a typical dayit turned out to be about 1800 cals..
i usually eat 2100-2200 on off days and 2500+on training days.
and oh yeah right now.. im into a semi short cut.. start bulking in a week or 2.

kook
02-04-2003, 08:24 AM
since its leg day lets show some wheels

kook
02-04-2003, 08:25 AM
calves

JustinF
02-04-2003, 08:42 AM
Good luck with your training bro. IMO, there's no point to cutting for 2 weeks. I think you should start on the bulk. Anyways, good luck bro. :spam:

ericg
02-04-2003, 09:04 AM
legs are looking awesome man! good luck with your goals.

kook
02-04-2003, 12:11 PM
justin: i've been on a cut for about 4 weeks now.. after 8-10 weeks of gaining i rarely see much after that so had to change things up a bit before gaining agin.

eric: thanks man. i still think they're kinda skinny compared to my upper body but really i have only trained them seriously the last 8-10 weeks.. the 6 months before that i didnt touch em except for running(spring/summer) i think ther'es potential for 30" there.

alright time to go destroy the legs

JustinF
02-04-2003, 12:18 PM
Ahhhh, I probably should've read everything first. My bad. I thought you were just starting out and going to cut for onlt 2 weeks. My bad. Again, good luck.

kook
02-04-2003, 02:20 PM
justin: its all good. everybody's opinions are welcome.. i dont think i mentioned it to begin anyways

kook
02-04-2003, 02:29 PM
2/4/2003
Leg day: was pumped for today... ran about 20 min in the mornin
between each set i rest for the count of 30 breaths... roughly 1min

ham curls:
195x20 210x16 225x11

leg extensions:
195x18 210x15 225x12

hip abductor:
160x20 170x18 180x15

adductor
170x25 180x18 190x18
abductor and adductor are just rest time after hamcurls and extensions.. on cuts i do things a little diff.

superset leg press/calf raise(same machine same weight)
6platesx25/15 8platesx20/12 10platesx12/12 12platesx5/12

damn last leg press my right shoulder started hurting? think my body was yellin at me. and anytime i do leg press or squats my ears shut off and i can't hear much.

kook
02-04-2003, 06:54 PM
2/4/2003
diet
1)banana oj
2)6oz whitefish 1 cup rice 1 head broccolli 1 ww
3)4oz chicken 1 cup rice cukes
4)post workout shake/creatine
5)6oz chicken 1/2lbs yams 1cup peas
6)4oz turkey 2 ww lettuce
7) need some cals.. probably pb and ww

my gym is the most diverse and weird place i think i've ever been... i walked into the bathroom and this 40 year old guy was takin a piss with his pants around his knees? wtfff???yo this isnt kindergarten.
my membership runs out in june and i cant wait to find a new place... i was thinkin about turning my billiard area in the basement into my new gym... this gym is gonna get me in trouble.. everytime i go there i wanna choke someone, there's people hanging out in front of the water bubbler(not drinking) get the f out the way.
theres a competition goin on now, it's for whoever's stats improve the most like body fat gain/loss and muscle gain/loss. well all the trainers are telling everyone that if you eat how they tell you to then you will gain lots of muscle and lose alot of fat... only something short of a miracle can save these people.
and its just a meat market and the only thing i see male and female trainers doing.. is flirting with everyone, even if they are supposedly training someone. if someone was sposed to be training me and while im doin my reps they go and flirt id stick my fist in their juggular. (calm down damn) alright enough venting

kook
02-05-2003, 09:49 PM
2.5.2003

off day

diet
1)apple oj
2)4 eggs 2 ww
3)8oz steak(as much as i dont like red meat) cup of yams, head of broccoli.
4)2 lemon poppy seed muffins(heard the call of the poppyyy seed!!) 12 oz soy milk
5)6oz turkey breast 2 ww lettuce
6)1 ww pb
7)2 40's

i had a bad day yesterday... one of my classes sux my left nutbag c++ programming, oh well today im normal again calm and collective(time to meditate)

kook
02-06-2003, 10:19 PM
2.6.2003

off day(these are no fun)

diet
1)8oz soy milk
2)weight watchers pepperoni pizza(i dunno it was in my freezer)
8oz soy milk
3)8oz steak 1cup macaroni 8oz soy milk
4)4oz turkey 2 ww lettuce
5)3tblspns pb 1 ww
6)8oz choc soy milk

2 gals water

i just found out about 2 weeks ago that i can't drink milk... i would break out for no reason and had this premonition that it was the gallon of milk i drank everyday. so i talked to my mom about this and she said that when i was a baby and they had started giving me cow milk i broke out in a fierce rash (excema)
and the docs told my parents to switch to soy milk and it all cleared up. and when i was younger 7-12 i would get excema once in awhile.. but never thought that acne would come from dairy products.. well i cut out all dairy and its all clearing up. wish i knew this 5 years ago.

ericg
02-07-2003, 07:10 AM
dam that sucks that you just found this out now!! think your parents would ahve shared this info with ya before. sucks though - so are you drinking soy now??

kook
02-07-2003, 08:46 AM
yeh im drinkin soy milk.. just bought some the other day... actually its tastes pretty good i got vanilla and chocolate and coffee latte i think. theres 2 things i love and thats milk and white bread but i guess i gotta give both of those up.. and now no more ice cream..i quit drinkin coffee a while ago.. put milk in there.. no place to go but down now
but lets see if i can prove all those people wrong that you cant be big and drink soy milk and soy protein..

kook
02-07-2003, 08:48 AM
this weekend is workin on upper body so let's show it

kook
02-07-2003, 08:49 AM
one more

Coke
02-07-2003, 08:56 AM
Hi & Good luck - looks like you are on the right track (or have been or the right track and back again).:hello:

JustinF
02-07-2003, 09:34 AM
DAMN. Lookin pretty big bro! Keep it up! :thumbup:

kook
02-07-2003, 02:42 PM
thanks guys now ya got me pumpedd gonna go rip my chest up

kook
02-07-2003, 05:37 PM
2.7.2003

chest/tri

decline bench
225x15 245x7 245x6

flat bench flyes (first time ever doing them this way)
45x20 50x15 55x12

dips
bwx20 bwx7 bwx10 (not sure now i got more out of the last set)

tri kickbacks (one of the only isolated tri exercises that doesnt hurt my elbow)
55x15 55x12 55x11

tri rope extensions
110x14 120x11 (elbow hurtinggg) 110x10

i was pretty hungry before the workout, had ate at 2.. lifted at 5 i dont think i had enough energy for benching today. the fly machine was being used and the old guy wouldnt let me work in with him... i like the fly machine better than freeweight flys.. at the end of the movement i can feel the squeeze better.

on a side note: i was driving home today and it was snowing/raining here and this guy in front of me kept putting his hand out the window.. im like wtf.. well apparently his windshield wipers were busted so he ripped the entire wiper arm of his car and he would stick his arm out and start wipin the window with his new found arm attachment.. i laughed so hard alll the way home.

kook
02-07-2003, 10:49 PM
2.7.2003
diet

1)banana oj
2)4oz turkey 2 ww 8 oz sm
3)2 ww 3tblspn pb
4)postworkout protein/creatine shake
5)6oz salmon 1cup potatoes .5cup peas .5cup asparagus 8oz sm
6)8oz steak 1cup rice 8oz sm
7)1cup sherbet

kook
02-08-2003, 05:17 PM
2.8.2003

back/bi

completely revamped my back workout today.. was doing my old one for too long.. i liked it too much and that is when it is time to move on.

chins
same as old routine
bwx15 bwx12 bwx7

bb rows(first serious time doing these... will try them for a bit)
used to do seated rows
135x20 185x 15 185x12

db rows(first time db rows)
used to do seated alternating rows
60x15 70x12 70x11

db shrugs
same as old routine
105'sx14 115'sx10 115x5(nogrip)drop105x5

straight leg deadlifts (first time doing deads)
used to use erector spinae machine
135x20(way too light) 225x15 225x5(lost grip)

db alternating curls
same as old
45'sx15 50'sx12 55'sx8

bb curls
same as old
80x12 90x6 80x6

30min hardcore bike

love the deadlifts i picked straight leg because i dont want my knees moving around for a lift like that. never did deads before due to a few lower back injuries from hockey, but figured it was time plus i've been injury free since i've started lifting religiously 2 years now.. need to buy straps for the dead though.. 225 was pretty light but i couldnt get a grip on the bar.. it was a ****ty bar though, think i could have done 400+ easily.

kook
02-08-2003, 09:03 PM
2.8.2003

diet
1)2 eggs 1 ww oj 1/2 a cantaloupe
2)post workout shake/creatine
3)8oz steak 2 cups macaroni 1cup peas 8oz sm
4)1cup strawberries 8oz sm
5)1lb chicken 1cup mashed taters 1 cup stuffing 1cup corn 1corn bread 8oz sm
6)1cup mashed taters 1cup stuffing 1 corn bread 8oz sm

kook
02-09-2003, 11:51 AM
2.9.2003

shoulders/abs (fav day)

45degree rows
90x20 135x10 135x9

side laterals
45'sx12 50'sx10 50'sx7

military dbpress
75'sx14 85x0(dead) 75'sx12 75'sx12

front laterals
45'sx10 50'sx9 50'sx 7

upright bb rows
135x12 135x10 135x8

reverse seated flys
90x15 100x12 100x9

decline situps(45 degree)
+35x15 +35x12 +35x10

decline side to side
+25x10 +25x8 +25x6

rety999
02-09-2003, 01:05 PM
I was wondering if you were trying to pre-exhaust your shoulders on the Db military press. I suggest doing compound movements first for heavy weight, then an isolation because less weight is required, which you probably knew. If you were doing a pre-exhaust then disregard this. Good workout for shoulders.

kook
02-09-2003, 01:48 PM
rety thanks for posting. most of my workouts consist of a warmup/pre exhaust.. i have tried lots of different things and find that this is what is working best for me(right now).. although i think altogether what really works is changing your routine constantly. and i tend to concentrate on shoulders.. a big chest and arm and back may be fine but it doesnt look right without massive shoulders.

howsertrading
02-09-2003, 02:02 PM
You sure that chest measurement is right kook?
I would think it would be much larger considering your other stats,and looking at your pics.?

kook
02-09-2003, 03:18 PM
its for real. pretty sure im measuring it right.. my lats tend to dissapear when im not flexing them, if the lats stuck around for awhile im sure chest measurement would be a lot bigger

kook
02-10-2003, 08:26 AM
2.9.2003

diet(mad cheat day)
1)4oz turkey 1ww 1/2 cucumber
2)post wo protein/creatine
3)1 head broccoli wwcrackers 2 glass apple juice
4)10oz chicken 1cup mac 1cup peas
5)8oz steak .5cup mac lettuce,cucumbers
6)2pieces blueberry pie
7)ww crackers+pb
8)2italian chck sandwiches and king size fry(burker king)

alright yeh it was a bad day i think i ate a 1000 cals of pb
but burker king has the italian chicken sandwich back!!! its bee a year and a half i think and that was the last time i ate there. that thing is just too good.

when i was at the gym i have seen this guy working out before but he has some problem in which his hand didnt completely grow when he was a kid so he has a claw over it. i knew he worked out and used some machines. he was right next to me and was incline benching with dbs. i talked to him about it, if he lost control when he used higher weights and he smiled and said that he just has good spotters. we talked abit, i think its great, he could be at home watchin tv feelin sorry for himself but hes here pumpin iron. actually when i was young and lived in fburg my best friend had the same problem. later he came over and properly introduced himself.

kook
02-10-2003, 08:02 PM
*new goal*
i want some absurd abs, i mean freakshow abs,people should look at me and be like "yeh that's not normal"

kook
02-10-2003, 08:04 PM
2.10.2003

diet
1)banana oj wwcrackers
2)4oz turkey 2 ww lettuce
3)2ww 3tblspn pb
4)4oz turkey 2 ww lettuce
5)5oz chicken .5cup rice ww crackers

kook
02-11-2003, 05:37 PM
2.11.2003

Legs

squats(parallel) first time in about a year
225x14 315x9 315x11

leg extensions
195x12 210x10 225x 9

ham curls
195x20 210x13 225x8

hip abductor
160x20 170x15 180x12

leg press/calf raise supersets
7platesx20/15 9platesx15/13 11platesx10/8

nice workout... adding in squats first really ripped up my legs for later.. during ham curls it felt like my calf was running away. everyone looked at me as i waddled to the locker room after.
the walk to my car felt like a mile and a half(cant wait to be limpin up and down stairs tomorrow)

kook
02-11-2003, 09:45 PM
2.11.2003

diet
1)apple oj
2)ww crackers pb
3)2 cups mac+ marinara sauce
4)2 ww 3tblspn pb
5)post workout protein/creatine
6)3slice pepperoni,pear
7)2slice pepperoni,apple

yeh yeh i know. i have ate up all the stores in my house pretty much and was scrounging today. need to shop in the morning.

JustinF
02-12-2003, 07:19 AM
Nice leg session bro! :thumbup:

kook
02-12-2003, 08:57 PM
2.12.2003

diet
1)apple apple juice
2)2 slice pizza 3 glass pepsi (was in the fridge usually have soda once a year
3)2 lemon poppy seed muffins
4)6oz chicken 3 eggs 1 cup yams
5)2 ww 3tblspn pb
6)40oz

the righteous hurt in my abba dabbas is finally fading from sunday
legs hurt wonderfully, cant wait till tomorrow

JustinF
02-13-2003, 03:26 AM
LOL, meal 6 rocks!!

Coke
02-13-2003, 06:30 AM
Kook,

Be careful now Bro:D

kook
02-13-2003, 09:41 PM
justin: meal 6 was pretty ghetto, my fav of the day, whats even more ghetto i was so broke i hade to buy it with all quarters hehe

cocoa: im tryin man, i've been pretty sore lately ,and this girl is weighin on my mind.. we'll see what happens

kook
02-13-2003, 09:43 PM
2.13.2003

diet
1)4oz kielbasa 6 eggs 2 ww 2 cup sm
2)6oz chicken 1 cup yams 1ww 2cup sm
3)1 pear 2 carrots
4)protein shake
5)2 ww 3tblspn pb
6) who knows but im hungry

kook
02-14-2003, 05:09 PM
2.14.2003

chest/tri

pec dec
180x14 190x13 200x11

decline bb bench
225x8 225x7 205x9

dips
bw+25x9 bw+25x7 bw+25x6

kickbacks
55x14 55x12 55x11

tri extension rope
110x14 120x12 120x10

30min bike

kook
02-14-2003, 09:55 PM
2.14.2003

diet
1)4oz kielbasa 6 eggs 2cup sm
2)2ww 3tblspn pb
3)6oz chicken 1cup yams 1ww 1cup sm
4)post wo protein/creatine
5)6oz salmon 1cup potatoes 1cup peas 2cup apple juice
6)too many chocolates
7)protein shake

kook
02-15-2003, 10:31 AM
2.15.2003

back/bi

chins
bw+25x9 bw+25x6 bwx9 bwx7

bb rows
155x12 185x8 185x7

db rows
75x14 80x12 85x10

db shrugs
100x12 110x9 110x8

sldl
225x12 245x8 275x7 225x6

alternating db curls
45'sx10 50'sx8 55'sx7

bb curl
80x10 90x8 90x8

kook
02-15-2003, 08:06 PM
alright i was looking through some old photos tonight and check this one i found when i was just a wee lass at 1 year.

kook
02-15-2003, 09:45 PM
2.15.2003

diet
1)4oz kielbasa 6eggs 2 ww
2)post wo protein/creatine
3)5oz chicken 1cup yams 2 ww apple juice
4)4cups hot dog soup
5)1cup strawberries 1banana oj
6)protein shake

kook
02-16-2003, 12:56 PM
2.16.2003

shoulders/abs

45 degree rows
90x18 135x12 160x8

side laterals
45'sx12 50'sx6 45'sx8

db military press
80'sx12 80'sx12 80'sx10

alternating db front raises
45'sx9 50'sx7 50'sx6

upright rows
135x12 155x8 155x6

reverse pec dec
90x15 100x12 110x10

weight decline situps
+35x8 +25x12 +25x12

weight side to side situps
+25x12 +25x12 +25x12

workout pretty good shoulders started to die at military press and abba dabba still raw from last sunday's workout.

kook
02-16-2003, 10:00 PM
2.16.2003

diet
1)4oz kielbasa 6 eggs 2 ww
2)post wo protein/creatine
3)5oz chicken 2cups yams head of broccoli
4)ww crackers pb 1pear
5)4cups chili handful nachos
6)2cups chili handful nachos
7)protein shake

kook
02-17-2003, 10:40 PM
2.17.2003

off day

diet
1)6eggs 2 ww 2cups oj 1 cup honeydew melon
2)4oz chicken 1ww
3)ww crackers 6tblspn pb
4)2ww 3tblspn pb
5)2cups chili handful nachos
6)5oz veal 1cup potatoes 1cup peas
7)2pieces cake
8)protein shake

kook
02-18-2003, 03:18 PM
2.18.2003

legs

squats
225x18 315x12 335x9 365x7

leg extensions
195x15 210x12 225x10

leg curls
210x18 225x12 225x10

hip adductor
150x18 170x15 180x12

leg press/calf raises superset
7platesx15/12 9platesx15/12 11platesx8/12

hams hurt on everything today and arse was burnin on the squats oh well i'm in love with pain

im lookin into the ABCDE diet, i weighed 232 today, gained very little fat since i was at 225, but i still want to try it at least till the end of this semester about 12 weeks.

if anyone knows any good articles or have tried it themselves please tell me all ya know

kook
02-18-2003, 08:37 PM
2.18.2003

diet
1)6eggs 2 ww coffee 2cup oj
2)5oz veal 2 cups potatoes 1head broccolli
3)2ww 4tblspn pb
4)post workout protein/creatine 2cup oj
5)7oz chicken 1cup macaroni .5cup peas
6)5 choc chip cookies
7)2cups chili

JustinF
02-19-2003, 05:26 AM
Nice squats bro! :thumbup:

kook
02-19-2003, 08:59 AM
justin thanks man, their kickin my ass but im lovin it and when im down parallel all the veins in my head bulge out an inch or so it looks pretty sick hehe

i was thinkin everyone was scared of me no one posts in here

MonStar
02-19-2003, 10:33 AM
Squat strength is excellent man, nice work. Whats your 1RM for your squats like? Those are to parallel, correct?

kook
02-19-2003, 12:06 PM
thanx for checkin in monstar... really i've never tried 1RM for squats.. or anything really...bench a couple of months ago but thats about it.. the numbers don't really matter much to me right now

plus i havent had a training partner for a year and a half and not to many real lifters in my gym that could give a spot even if i wanted to try a 1rm i mean damn 350 on your shoulders is scary enough without anyone around to help you if you get stuck

kook
02-19-2003, 12:08 PM
no one said anything about my pic... i know what happened i had to make it too small for memory space reasons and you probly can't see it but its a BEER im drinkin at 1!

kook
02-20-2003, 05:16 AM
2.19.2003
off day

diet
1)6eggs .5cup oatmeal 3cup oj 2ww
2)2cup hot dog soup
3)bk italian chicken sandwich large fry
4)2cup chili
5)2ww 4tblspn pb
6)40oz
7)protein shake

kook
02-20-2003, 02:39 PM
2.20.2003

chest/tris

flat bb bench
135x12 225x12 245x7 275x3

pec dec
180x15 190x12 200x12

dips
bw+35x8 bw+35x5 bw+35x8

kickbacks
60x13 60x12 60x10

rope extensions
120x12 130x10 130x7

30min bike

nice workout definetely like the progression on the dips.. 2 weeks ago was just doing body weight now i got a 35 strapped to me. Not really sure why i got 8 then 5 then 8 again, but i'll take it. I always rest the same amount between each set, the count of 30 breaths or about 1 min. right shoulder started to hurt right after flat bench

kook
02-20-2003, 07:03 PM
2.20.2003

diet
1)7eggs .5cup oatmeal 2 ww 2cup oj
2)1lb grapes
3)1cup chili 1cup peas
4)10oz chicken 1cup potatoes 1 ww 2cup sm
5)post wo protein shake
6)10oz chicken 1cup macaroni .5cup corn 2cup sm
7)1cup strawberries
8)protein shake

kook
02-21-2003, 08:52 PM
2.21.2003
off day
diet
1)6eggs 2ww 2cups sm
2)6oz chicken 2ww 1 head of broccoli
3)6oz chicken 2ww 2tblspn pb
4)2ww 4tblspn pb
5)1muffin 1wwcrackers 6tblspn pb
6)protein shake

shoulder still hurts today.. went and bought some wriststraps for deads and rows tomorrow

kook
02-22-2003, 01:29 PM
2.22.2003

back/bis

wide grip pullups
bw+35x5 bw+25x5 bw+25x5 bwx12

bb rows
135x13 185x12 205x8

db rows
90x13 95x11 95x10

db shrugs
100'sx15 110'sx10 110'x8

deads
135x15 225x12 275x8 315x5 405x1.5

alternating db curls
45'sx10 50'sx9 55'sx7

bb ezcurl
80x12 90x12 100x9

some preps were squattin a massive 135 while i was doin dead, felt like i had to pull some big weight. and damn 3rd week doing dead and i pull 405 pretty good i think, kinda contemplating doin some powerlifting... who knows... talked to an ex powerlifter last week at my gym and we talked about workin out together once in awhile

kook
02-23-2003, 11:17 AM
2.22.2003
diet

1)6eggs 2ww 1cup sm
2)post workout protein shake
3)8oz kielbasa 4 slices white bread 2cup sm
4)8oz kielbasa 4 slices white bread 2cup sm
5)1lb chicken 1cup rice 2 cup sm

kook
02-23-2003, 11:21 AM
2.23.2003

shoulders/abs

45degree rows
115x15 160x12 160x10

side laterals
45'sx14 50'sx8 45'sx11

db sh press
80'sx13 80'sx12 80'sx10

db alternating front raises
45'sx10 50'sx7 50'sx6

upright rows
155x12 155x9 155x8

reverse pecdec
100x15 110x12 110x10

weighted decline situps
+35x20 +45x15 +45x12

weighted decline side to side
+25x12 +25x12 +25x12

kook
02-23-2003, 08:09 PM
2.23.2003
diet
1)6eggs 2 ww 2cup sm
2)post workout protein shake
3)8oz chicken 2 cup rice 2cup sm
4)6 doughnuts
5)4oz turkey 2ww 2cup sm
6)10ww crackers 5tlbspn pb

kook
02-24-2003, 08:04 PM
2.24.2003
diet
1)6eggs 2ww 2cup sm
2)2slices turkey 2ww lettuce
3)10 ww crackers pb 2cup sm
4)2ww pb
5)6oz salmon .5cup macaroni 1cup sm

apparently i'm starting to cut,didnt eat much today and wasnt very hungry and im back to workin 8 hour days +school so no time to eat oh well i was feelin fat anyways

kook
02-25-2003, 05:22 PM
2.25.2003
legs

squats
225x13 315x10 405x2 <first one went below parrallel and second one i started seeing stars 315x10

leg extensions<some fancy new equip measures in kilos
80kgx12 85kgx10 90kgx7

leg curls <same deal measuring in kilos
80kgx12 85kgx11 90kgx9

leg press/calf raise superset
9platesx15/15 11platesx12/12 11platesx5/12

kook
02-28-2003, 06:01 PM
2.24.2003

chest/tris

decline bb bench
135x15 225x13 245x7 265x6

fly machine
140x15 160x13 180x12

dips
bw+35x8 bw+35x7 bw+35x6 bwx9

kickbacks
60x12 60x12 60x12

rope extensions
110x12 110x12 110x12 <elbow hurt pretty bad, took it easy

30 min bike

kook
03-01-2003, 04:05 PM
3.1.2003

back/bi's

wide grip chins
bw+25x8 bw+25x7 bw+25x6 bwx9

bent over bb rows
135x15 205x10 225x9

db rows
95x12 95x10 95x10

db shrugs>3sec pause up top
100x15 115x10 115x8

sldl
135x15 225x12 315x8 405x0 315x6

alternating db curls
45'sx10 55'sx9 55'sx9

bb curls
80x12 90x6 100x4

20min bike

kook
03-02-2003, 11:28 AM
3.2.2003

shoulders/abs

side laterals
45'sx14 50'sx12 50'sx10

db sh press
80'sx12 85'sx10 85'sx0 80x0 <<<bs

db alternating front laterals
45'sx10 50'sx8 50'sx8

upright rows
135x12 155x7 135x6

reverse pec dec
100x12 110x12 110x8

decline situps
+45x15 +45x12 +45x12

decline side to sides
+25x12 +25x12 +25x10

felt weak today... couldnt get the 85's off my shoulders on the third set... tried to drop to 80's and they wouldnt move either
oh well... i havent been eating much or posting what i eat. but im looking pretty good, lot of water weight dissapeared, im about one week into the cut, another week then start bulk agin(trying abcde)

kook
03-04-2003, 04:01 PM
2.4.2003

legs

squats
135x10 225x12 315x12 365x10 385x8

ham curls
195x13 210x12 225x12

leg extensions
195x12 210x12 225x12

hip abductors
150x12 160x12 160x12

leg press/calf raises
10platesx12/12 10x8/12 10x8/12

JustinF
03-05-2003, 03:11 AM
Looking strong bro. Keep up the good work.

MonStar
03-05-2003, 03:36 AM
50s for 12 on side-laterals? :eek::eek: Awesome strength kook, extremely impressive. What are your stats like man?

kook
03-06-2003, 12:23 PM
justin: thanks man i need the support..things suck lately except for liftin

monstar: thanks... stats.. 5'10" at 230lbs bf~17% about a year ago my shoulders looked freakishly small compared to the rest of my body so i switched to a new routine, same as what im doing now but i also had arnold presses in there, back then i could press 55lb dbs now im at 85..wish i could put up 100's, so i right now i really concentrate on delts, thats why it has its own day, and since then they have blown up.

kook
03-07-2003, 04:42 PM
2.7.2003
chest/tri

flat bb bench
135x12 225x12 245x8 265x5

pec dec
180x15 190x12 200x10

dips
bw+45x9 bw+45x3 bw+25x6 bw9

kickbacks
60x12 60x10

rope extensions
110x12 120x10 130x9

30 min bike

felt pretty strong today, on my last set of flat bench when i got to the top of my last rep, some guy came from behind and grabbed the bar to help me rack it? anyways the dips are coming along i was at +35 last week

kook
03-08-2003, 11:02 AM
2.8.2003
back/bi

wide grip pullups
bw+25x6 bw+25x6 bw+25x6 bw+9

bb rows
135x12 225x12 245x8

db rows
95x12 95x19 95x8

db shrugs 3 second hold
110x12 115x10 115x8

sldl
135x12 225x12 315x10
conventional deads
365x1 405x1 425x1

alternatin db curls
45'sx8 50'sx6 55'sx4

30 min bike

pullups sucked today, and the whole session took a long time for some reason so i cut off the bb curls, dead are comin along decent think i could have pulled more but was all set for today

kook
03-09-2003, 02:30 PM
2.9.2003
shoulders/abs

45degree rows
45x20 160x12 160x10

lateral raise
45'sx12 50'sx7 50'sx10

db military press
80'sx12 80'sx10 80'sx10

alternating front raises
45'sx9 50'sx7 50'sx6

upright rows
135x12 155x10 155x8

reverse pecdec
100x12 110x12 110x10

decline situps
+45x20 +45x15 +45x12

decline side to side
+25x6 +25x6

30min bike

kook
03-11-2003, 07:13 PM
2.11.2003

legs

squats
135x10 225x10 315x10 365x8 405x5

ham curls
195x15 210x13 225x12

leg extensions
195x13 210x12 225x8

leg press
9px15 11px12 9px10 7px10 5px10 3px15 1px20

another guy doin squats asked for a spot right when i got don ehe 405 and had been watchin and said i was goin mad deep, he had about 525 on the bar and i was like shxte, but he only went about halfway to parrallel, and later proceeded to go pretty deep with lighter weight, i think his reasoning was that he goes big weight not so deep, and his parallel squat will go up? who knows. my left big toe hurt like krazy and couldnt do any calf work

Coke
03-14-2003, 10:38 AM
Thought I told you to be careful dude, you are really getting off the hook with some of them poundages bro - and that is very good :thumbup:

kook
03-14-2003, 05:45 PM
3.14.2003
chest/tris

flat bb bench
135x10 245x8 265x6 225x10 135x15

pecdec
180x12 190x12 200x10

dips
bw+25x12 bw+25x8 bw+25x6 bwx10

rope extensions
120x12 130x12 140x10

drop sets on bench tore it apart, think i'll be doing these all the time

kook
03-14-2003, 05:47 PM
cocoa: thanx for lookin out for me man. i have to push the big weights, its how i keep my sanity :help: :)

kook
03-15-2003, 09:59 PM
3.15.2003
back/bis

wide grip pullups
bwx12 bw+25x8 bw+25x6 bwx7

bent over bb rows
135x12 225x10 245x8 185x11

db rows
100x9 100x8 100x9

db shrugs 3 second hold at top
110x10 110x10 110x10

sldl
135x10 225x10 315x8

conventional dead
405x1 455xmiss (6 inches off ground)

superset bb curls/db curls
80x15 45'sx10 90x12 45'sx8

kook
03-16-2003, 01:32 PM
3.16.2003
shoulders/abs

45degree rows
45x15 160x10 160x10

lateral raises
45'sx12 50'sx8 50'sx9

db sh press seated
80'sx12 85'sx9 85'sx6drop65'sx4

alternating db front raises
45'sx10 50'sx8 50'sx6

upright rows
135x12 155x10 155x8

reverse pecdec
100x12 110x10 110x8

decline situps
+45x20 +50x15 +50x12

decline side to sides
+25x8+25x10 +25x6

kook
03-18-2003, 05:51 PM
3.18.2003
legs(don't know what i was doing today, self inflicted punishment maybe?)

squats
135x10 225x10 315x8 365x7 405x6 ->135x15 ass touching heels

ham curls (one long drop set)15 second rest between each set
100kgx6
95x6
90x6
85x6
80x7
75x7
70x8
65x8
60x10
55x10
50x10
45x12
40x15

leg extensions (another drop set) 15 second rest
240lbsx12
225x11
210x11
190x10
175x10
160x10
145x10
130x9
115x9
100x9
85x9
60x10

leg press calf raise 15 sec rest
10platesx12/10 8px10/10 6px8/10 4px12/10 2px15/10

think i lost about 6 gallons of water during this workout, and really cant walk well, signs of a good leg day

JustinF
03-19-2003, 03:34 AM
Weights are looking insane bro. Keep it up. Can ya walk today? :D

Coke
03-19-2003, 12:02 PM
You did enough for two people :p You must be after 30 inchers. :) Seriously though, good work (this is what I need to be doing).

kook
03-19-2003, 08:16 PM
justin: thanks man, surprisingly... i can :), but my lower back hurt though. and today.. i was up and down a ladder all day long, and for some reason decided to do a back workout today? whats wrong with me

cocoa:thank you, actually yeah 30 inches is kind of a goal of mine, this day was kind of out of the ordinary though, i don't recommend it every week, i just felt my leg days weren't intense enough

kook
03-19-2003, 08:20 PM
3.20.2003

bonus back day

wide grip pullups
bwx12 bw+25x6 bw+25x4 bwx10

bent over bb rows
135x12 205x8 205x6 135x12

db rows
100x9 100x9 100x7

db shrugs 3 second hold at top
110'sx12 115'sx10 115'sx6

sldl
135x12 225x12

superset bb curls db curls
80x12/45'sx8 100x10/45'sx8

MonStar
03-19-2003, 08:23 PM
Nice strength kook, impressive man. Keep up the good workouts, your dedication is outstanding. Good to see lots of journals getting started here at WBB, and people sticking with them.

kook
03-21-2003, 06:49 PM
3.21.2003
chest/tri

flat bb bench
135x12 225x12 245x8 265x3 225x8 135x15

fly machine
160x12 170x12 180x12

incline bench (1.5 reps) dont know how to explain this one other than this, do .5 of rom, then 1 full rom and that is one rep.
135x12 185x8 185x6

pec dec
180x12 190x12 200x10

dips
bwx12 bw+35x8 bw+35x4 bwx6

rope extensions 15 sec between reps
150x6
140x6
130x7
120x7
110x8
100x7
95x8
90x9
85x9
80x10

kook
03-22-2003, 11:28 AM
3.22.2003

back/bi

wide grip chins
bwx10 bw+25x6 bw+25x4 bwx8

bent over bb rows
135x15 205x10 205x9 135x14

db rows
100x10 100x9 100x7

db shrugs 3 second hold at top
110x8 115x6 120x6

sldl
135x15 225x8 225x7 <-kept losing grip with 225

superset bbcurl/db curl
90x12045'sx8 100x10 45'sx6

kook
03-23-2003, 03:37 PM
3.23.2003

shoulders abs
45degree rows
45x15 160x12 185x10

lateral raises
45'sx12 50'sx8 50'sx6 >45'sx4

db sh press
80'sx13 75'sx10

alternating db front raises
45'sx12 50'sx10 55'sx9

reverse pec dec
100x12 110x10 120x8

decline weighted situps
+55x15 +55x12 +55x12

lower back hurt... all last night and all this morning, shoulders were dead, was underneath a car all yesterday drilling and cutting so they were pre fatigued. decided that i start dieting. can see top 2 abs.... must see at least 6 this summer... girls already askin me when we're going to the beach.

kook
03-25-2003, 05:08 PM
3.25.2003

legs

squats
225x12 315x12 365x8 405x5->6th one i got down to parallel, started to come up... went back down and had to drop it

ham curls
195x15 210x12 225x10

leg extensions
210x12 225x10 225x9

leg press
12px6 10px7 8px8 6px10 4px15 2px30

kook
03-25-2003, 05:11 PM
cutting season....
so heres some stats
230lbs ~17%
chest-under armpits 43.5"
around belly button-36"
waist -34.5"
arms -17"
neck 16"
around shoulders 54"
thighs-26.5"

kook
03-28-2003, 06:16 PM
3.28.2003
chest/tris

flat bb bench
135x15 225x12 245x7 265x5 225x10 135x15

pec dec
180x15 190x12 200x10

dips
bwx14 bw+25x10 bw+25x7 bwx8

rop extensions
150x7 140x7 130x7 120x8 110x10 100x10 95x10 90x8 85x15

kook
03-29-2003, 07:53 PM
3.30.2003

back

chins
bwx12 bwx10 bwx5??

bent over bb rows
135x15 205x9 205x8 135x12

db rows
100x10 100x9 100x7

db shrugs 3sec hold
110'sx12 120'sx6 120'sx5

sldl
135x14 225x13 315x0<-bs

sort of lat/cross cable pulldown
40each side x15 50x14 60x12

lower back has been killing me, i think its broken
deads have sucked lately cuz of it

kook
03-30-2003, 07:43 PM
3.30.2003

shoulders abs

45degree rows
1platex15 3px12 4px10

lateral raises
45'sx12 45'sx8 45'sx6

db sh press
75'sx13 80'sx12 80'sx10

front raises
45'sx10 55'sx8 55'sx5

upright rows
135x14 155x10 155x7

reverse pec dec
100x12 110x11 120x7

weight decline situps
+55x12 +55x12

situps hurt my back, its definetely broken, need to see chiro real quick like.

kook
04-01-2003, 05:35 PM
4.1.2003

legs(easy day)

squats
135x12 225x14 315x12 365x10 <-pretty nice i hit 6 usually.but i usually also go for 405 for reps.. not today

leg curls(drop 15 second rest)
240x15 2 225x7 210x7 195x8 180x8 165x10

leg extensions (drp 15 sec rest)
255x8 240x8 225x8 210x9 195x10 180x8

and thats it, my back is tweaking out every so often, mustsee chiro saturday

Coke
04-03-2003, 05:15 AM
:thumbup: Nice work on the squats, and everything else too!

kook
04-04-2003, 07:16 PM
4.4.2003
chest tris

flat bb bench
135x12 225x10 245x6 265x4 225x6 135x12

dips
bwx13 bw+25x8 bw+35x7 bwx10

pec dec
180x13 190x11 200x8

rope extensions
130x8 120x8 110x8 100x7 90x8 80x8 70x9 60x10

20 min hardcore bike

kook
04-04-2003, 07:23 PM
cocoa: thanx for checkin in, i've felt mad weak lately, im rippin up for the beaches and eating kind of low carb diet, i blame it on that

on my 225 drop set for bench the last rep took about 15-20 sec to get up and i saw a guy standing in behind me pushin me on, surprising i got it moving again after it stopped halfway up, he didnt touch it, just kept yellin at me. when it was all said and done he said"nice effort there" , well i get up and hes got close to a 400 on the bench that he's pressing for reps. so i say "nice effort? you got almost 400 your pushing", his reply was.. "**** like that is what gets you to this point"
now i need to at least get that 315 mark

kook
04-05-2003, 09:25 PM
4.5.2003

back

wide grip pullups
bwx13 bw+25x8 bw+25x4 bwx8

bent over bb rows
135x13 225x10 245x6 225x8 135x15

db rows
105x9 105x8 105x7

bb shrugs3 sec holds
225x12 245x7 245x7

sldl
135x12 225x12 315x8 405x1 455x0

lat/cross cable pulldown
60 each side x15 65x12 70x12

kook
04-06-2003, 04:11 PM
4.6.2003

shoulders/abs

45 degree rows
1plate x13 3px12 4px8

db lateral raise
45'sx12 50'sx8 45'sx10

db military press
80x12 85x8 70x12

db alternating front raises
45'sx7 50'sx6 50'sx6

upright rows
135x13 165x9 165x7

reverse pecdec
100x12 110x11 110x9

45 degree decline situps
+55x15 +55x12 +55x12

45 degree decline side to sides
+25x12 +25x10 +25x10

when eating mass quantities of food my strength seems to go through the roof. but when dieting on low carbs my strength seems to just stop, at least it levels off but doesnt usually decrease, but its still an ego thing to move big weight.

this week will be the 3rd week of cut, tues i will post weight and stats agin, and i will be getting r-ala, acetyl l carnitine, and cla in the mail,
-i am going to be upping the carbs to a decent amount ~200g
and with each higher carb meal will take 200mg rala, 500mg gla, 3g cla, 250mg acetyl l carnitine, 1g biotin,
-plus salmon oil, 3g a day spaced accordingly, plus multi vit

vascularity is realling coming out only after 2-3 lbs lost, i am guessing 15%now, but it's really stuck only on abs, love handles and chest,

kook
04-08-2003, 06:02 PM
4.8.2003
legs

squats
135x10 225x12 315x12 365x10 <415x10>?nice

leg extensions(the cute girl who is on this machine every tuesday at 5.00 when i get to it was not there today.. but then agin i saw her on the highway on sat and her wheel fell of her truck...woopss)
210x12 225x12 240x9

ham curls
195x16 210x12 225x11

standing calf raises
175x12 200x12 225x12

and thats it.. after squats i couldnt catch my breath.. pretty weird feeling, but the drive home i felt like i was gonna puke and couldnt hear out of my right hear for a good hour? but im absolutely tired

kook
04-08-2003, 06:14 PM
second week into massive spring ripping session

weigh-in 225.5

chest-under armpits 42"
around belly button-36"
waist -34"
arms -17"
neck 15.5"
around shoulders 52"
thighs-26"

ordering bf calipers to meausure.. on my journey sub10%

JustinF
04-09-2003, 03:00 AM
Originally posted by kook
4.8.2003


and thats it.. after squats i couldnt catch my breath.. pretty weird feeling, but the drive home i felt like i was gonna puke and couldnt hear out of my right hear for a good hour? but im absolutely tired

AWESOME!! :thumbup: The true sign of a good leg session. Damn bro, squats are looking strong a ****! Keep it up.

Coke
04-09-2003, 05:35 AM
Ridiculous leg day Kook! :) It must be nice to get over 405lbs on the squat...and with reps too, damn ;)

kook
04-09-2003, 03:05 PM
justin: holy f it was a crazy day i just couldnt even think after that workout.. i tried talking to some people and stuttered the whole time and other than the squats i didn't really do much compared to normal.. but then later in the day i was hyper as hell and couldnt get to bed

cocoa:thanx man, but hey, its not that i dont worry about how much i can lift, but i work as hard as i can at what i can lift.. and bigger weights will come, i know an old finn thats friends with my dad and boss and he's 64.. and can deadlift 650 and bench 332, i talked to him a week ago and he said dont get nervous about throwing alot of weight on, just add a little bit every week and work like a bastard(oh yeh and eat)

kook
04-11-2003, 05:45 PM
4.11.2003

chest tris

flat bb bench
135x12 225x12 245x8 275x4

pec dec
180x12 190x12 200x9

dips
bwx12 bw+45x8 bw+45x6 bwx7

rope extensions
120x12 130x12 140x10

15min hardcore bike


although weights went up a bit in bench and dips... my shoulder was killing me and it just didnt seem to have that intensity like most workouts have

kook
04-12-2003, 11:14 AM
4.12.2003

back

chins
bwx12 bw+25x6 bw+25x4 bwx8

bb rows
135x12 225x8 225x8 135x12

db rows
110x7 110x7 110x7

db shrugs 3second hold
110x12 120x10 120x10

deads
135x12 225x12 315x2 315x2 315x2 just workin on form with these

cable lat pulldowns
each side 65x12 70x12 75x12


lower back is hurting so bad, need some time off so i think the next whole week ill take off from lifting starting monday

Coke
04-12-2003, 11:17 AM
Lets be like that 64yr old friend, keep adding the plates slowly and surely ;)
Keep up the good work my friend! :)

kook
04-13-2003, 12:03 PM
4.13.2003

shoulders

45 degree rows
1platex12 3px12 4px10

lateral raises
45'sx12 50'sx8 50'sx6

db sh press
80'sx12 80'sx12

front raises
45'sx8

i cut everything short today, my elbow hurt, my back hurt, my shoulder hurt, i said f it, somene stopped to talk to me for almost 15 minutes in the middle of my workout, its actually a good thing today cuz i just shouldnt have been working out, talked to another guy after that for 10 mins.

cocoa, thanks for checking up, actually after i was done talking, my friend came to say hi, and i was wrong he is not 64, he's 67 and i helped him load his weights and get all the info out of him that i could. it was his deadlift day, he does just sldl, and he started out with 405, next 455 twice then 505 for 2, and 555 for 1 and 605 for 1, next was behind the back deads with the 605 twice, then back to sldls from 605x1 555x1 505x1 455x1 405x1
and after that he does a grip exercise, he started out with 135 on a barbell, grabs it with one hand in the middle and picks it up, while bent over a bit and holds it as long as he can, acouple of these for each hand, than he went to 185 for a couple, normally its 225 but he said he was a little tired. his next comp is may3 i might go check it out

its krazy, i got a couple of pointers from him that i should put into effect, i hope to hell i can do half of that when im his age

kook
04-17-2003, 12:13 PM
4.17.2003

legs

leg extensions
195x15 210x13 225x12 240x10 255x9

ham curls
210x18 225x13 240x10

calf raises(drop set)
didnt even look at how much weight was there..
but got 8or 9 every set

squats
225x20 275x16

i said i was gonna take an entire week off but i felt pretty good today, just have to really stretch the back out and its good to go,

weighed in at 234 at the gym today... doesnt make much sense, 2weeks ago i was down to 226 i think, but i look better than i did then, really need some bf calipers

MonStar
04-17-2003, 12:15 PM
Nice leg session kook. I cant imagine doing squats at the end of my workout, damn, you they must have been painful.

I used to like starting off with leg extensions though, good way to pre-exhaust your quads.

kook
04-17-2003, 01:05 PM
yeh i know it, usually i stick squats first, but decided to mix it up and i love pre exhausting in every workout.

oh yeah... they were smith machine squats, im gonna stick to the smith for a bit, only because free weight squats puts a lot of strain on my lower back and in the smith i can keep more stable, but until its 100% im gonna be working on a lot of fast reps for the extra power.

kook
04-19-2003, 09:25 PM
4.19.2003

explosive chest day

flat bb bench
205x5x5x5x5x7 all sets today were fast, explosive and powerful, except dips, but i was trying

incline
185x5x5x5x5x5

pec dec
140x7x7x7x7x7

dips
bwx10 bw+45x5 bw+45x5 bwx8

rope extensions
70x9 80x7x7x7x7

15min hiit style bike

kook
04-20-2003, 07:45 PM
4.20.2003

shoulders/abs

45 degree rows
2platesx12 4px10 4px8

laterals
45'sx12 50'sx8 50'sx6

db sh press
85's wouldnt go past sticking point
same with the 80's
75's x 7 on the way down the db started to move backward and away from me so i tossed it.

alternating front raises
45'sx12 50'sx10 50'sx10

upright rows
135x12 155x7 155x6

reverse pec dec
100x12 110x11 120x10

decline situps
+55x20 +55x12 +65x12

side to side decline
+25x12 +25x10 +25x10

kook
04-21-2003, 05:39 PM
4.21.2003

back

wide grip pullups
bwx10 bw+35x6 bw+35x4 bwx8

bb rows 5 second holds
135x12 205x12 205x8 135x10

seated rows
180x12 200x8 200x8

sldl 5" off ground
225x1 315x1 365x1 405x1

conventional deads 5" off ground
455x1<-a beautiful thing 405x1 405x1 405x1

one handed holds 7' barbell swapped hands, held till failure
1st set 135 2nd set 155 3: 155 4: 155

JustinF
04-23-2003, 03:03 AM
Nice sessions bro. Deads are looing good!

Coke
04-23-2003, 07:01 AM
Excellent work - sessions lookin very good KookDogg ;) lol

kook
04-23-2003, 12:23 PM
justin and cocoa: thanks guys, my form was completely off on the deads and i was messing my lower back up, i was pretty much using just the spinal erectors to lift 400 before, i was keeping the bar maybe 6 inches away from my legs. so i've been workin with this powerlifter and he's got my form down perfect now, he's 67 and has records for his age and has weightclass.. dead and bench

kook
04-23-2003, 12:27 PM
4.23.2003

legs
squats(smith machine.. yeh yeh)
225x10 315x10 405x7 315x10

leg extensions
195x13 210x11 225x11 240x10

leg press
6px12 8px12 10px11 8x11 6x8 4x15

ham curls
65kgx12 75x11 85x8

12 min hiit bike

while doing squats a guy started talking to me(40's), he was pretty nice, but then proceeded to tell me that i should not lift heavy weights and i lost allll respect for him :)

kook
04-25-2003, 12:10 PM
4.25.2003

back

sldl off the floor
225x3 315x3 405x1

convention deads (different stances...sumo.. shoulder width stance... feet in v pattern)
405x1 455x1 pr 455x1 405x1 405x1

deads 9 inches off floor
475x0 405x1 405x1

backwards deads
405x3 405x3 385x3 385x3

1 handed bb grips
135 each hand 195 each handx2

wide grip pullups
bwx10fast +35x6 +45x4 +55x2 +55x3

bb rows
135x10 5sec hold 225x8 225x6 225x6 135x10fast

db shrugs
110x12 125x12 125x10

hiit the bike 12 min

kook
04-25-2003, 12:11 PM
can pull 455 off the floor but th 475 would not come up 9 inches off the ground.. so this tells me my legs are pretty powerful and my back is weak... so i'll add some hyperextensions in on sunday

Coke
04-25-2003, 02:05 PM
You really ought not be liftin so much man,lol :D Good work especially on the deads, now that is an excellent thing! :)

kook
04-26-2003, 07:20 PM
4.26.2003

chest tris

flat bb bench (fast and powerful)
205x5x5x5x5x6

incline bb(fast and powerful)
205x6x6x6x6x6

pec dec
180x12 190x10 200x10

dips
bwx4 +45x11 +70x8 +80x6 bwx4

rope extensions(drop sets 10sec rest)
120x12 110x11 100x10 95x10 90x10 85x10 80x10

hiit the bike 12 min

kook
04-26-2003, 07:24 PM
cocoa: i'm actually surpised i can already pull that much off the ground compared to the length of time i've been deadlifting, actually my powerlifting buddy that i'm doing deads with all the time says i have some natural strength and he's now training me to compete this summer in a competition around here, we both think i'll be a bit over 500 by then, i think first time competitors have their own class and he said i should do damn good in that, he hasn't seen a first timer do more than 400 so we'll see.

oh yeah how's your deadlifts coming??

kook
04-27-2003, 04:40 PM
4.27.2003

shoulders abs
45 degree rows
2px12 4px10

lateral raise
45'sx10x10

db sh press
75'sx12 85'sx11

front raises
55'sx12 55'sx14

upright rows
135x12 185x6

decline situps
+70x12x12x12

side to side decline situps
+25x12x12x12

hyperextensions
+45x12x12 +70x12

hiit the bike 12min

Meat_Head
04-27-2003, 10:36 PM
WUTUP NINJA!! I'm down wit the clown to :D

You're a huge strong ass mutherfooka!

What are backward deadlifts?

GhettoSmurf
04-28-2003, 05:07 AM
Originally posted by xMeat_Headx

You're a huge strong ass mutherfooka!
:withstupi

JustinF
04-28-2003, 06:01 AM
Originally posted by GhettoSmurf
:withstupi

:nod:

Meat_Head
04-28-2003, 06:38 PM
:D ;) tuttut

kook
04-28-2003, 09:15 PM
juggaloo!! mcl

baackwards? oh behind the back deads.. keep the bar behind your knees grab on and pull.. i dont go all the wayup so i'd be standingstraight, but come a couple inches short

justin: thanx as always.. hey im deadliftin with this guy and he's makin me compete this summer down at the civic center in fitchburg, and you should be going for your bench...

ghettosmurf: whatsup nice to see new faces around here,thanx,but i'm not that strong... maybe in a year or so ill be decentstrong

kook
04-29-2003, 04:25 PM
4.29.2003

legs

squats <-guy i know was doing squats when i walked in and he already had 315 on so made that the warmup(was a mistake)
315x10 405x7 315x12 365x8 135x15 fast and on floor

ham curls
225x15 240x12 255x10 200x12

leg extensions
225x12 240x11 255x9 210x5 195x5 180x5 165x5 150x5 135x5

as i have been told my ham's overpower my quads.. but my quads are much bigger than ham's anywaysmy squats sucked today and i dont think the first 3 sets were parallel so maybe they were half squats, going to lower weights and drop to the ground for the next 4 weeks, and make them very powerful, right now i've been getting down there, and almost pausing then pushing up while i watch my head explode, i think today was just bad,i was sweatin profusely in the gym, right during the first set even,

seriously this nyc stack has me sweating like a pimp wit one hoe

Meat_Head
04-29-2003, 06:32 PM
Your hams should always overpower your quads by ALOT!

The belief that they should be of equal strength is idiotic. If your hams are weak, you're likely to get injured, and any lift that uses the posterior chain will be extremely weak. You're hams have a much greater potential strength level. If your quads are weak, you'll only be a little off on your squats, deadlifts, etc, but if your hammies are, you won't be able to do the lift. You're hams can't be helped by your quads and glutes, but your quads can be helped by your hams and glutes if that makes any sense.

Just what I've learned from having weak hams myself :( I'm workin on it tho

kook
04-29-2003, 06:39 PM
of course they should be much much stronger but i believe my quads are on the weak side.. and i need all the strength i can get in my legs for a very big dead.. and i need more strength in my back too..

kook
05-01-2003, 02:49 PM
5.1.2003

chest tris

flat bb bench(fast, explosive)
135x5 warmup
205x5x5 225x5x5x5

inline bb
225x5x5x5x5x5

pec dec
180x16 190x12 200x7

dips
bwx7 +45x8 +70x6 +90x3 bwx5

extensions
130x14 140x12 140x10

hiit the bike 12 min

Skillz
05-01-2003, 05:10 PM
wsup kook! just decided to check out ur journal, ur lifts r lookin pretty tight..nice lateral raises, got some real strength goin on in those...and in upright rows...if i'm not mistaken, its lookin good in all your lifts! nice squattin too, ur messin wit sum mad weights...keep up the good work

Skillz

kook
05-01-2003, 09:32 PM
skillzz! thanx man.. im tryin im tryin, i still dont think the weights are that big, but soon i'll make them semilarge

kook
05-01-2003, 09:41 PM
5.1.2003

2nd time today in the gym(i was bored, and feelin fat)

30min kookykardio

dbsh press
80'sx11 75'sx10 70'sx7

lateral raise
45'sx12x11

front raises
55'sx10x10

upright rows
155x10x7

reverse pecdec
90x14x12

decline situps
+70x14 x15

30min kookykardio

i felt fat this morning, and this afternoon, i drove all way to school to find out that we werent having class cuz someone else was using the room we are usually in. i drove 45 mins for nuttin, so i hit the gym for 2nd time today, was great, i sweat off maybe 10lbs it was great, and i;m finally getting some respect from the hardcore lifters in my gym, its kool cuz i lift with alot of them now, and share ideas and training tricks, but now i talk alot more in the gym, sometimes i need the rest but somedays im fired and just wanna bang it out, oh wel today was great, i should sleep nice today!!

Skillz
05-01-2003, 11:26 PM
weights r lookin good and big to me man! keep it up

Skillz

kook
05-03-2003, 11:59 AM
5.3.2003

sldl(5 inch off ground)
225x1 315x1 405x1

conventional deads(5 inch of ground)
465x0 455x1 455x1 405x1 405x1

behind the back
465x1 475x1 495x1

one handed static holds
155x10sec left and right 155x8sec left and right

wide grip pullups
bwx8 +45x6 +55x3 +45x3 +45x3

bb rows
135x10 5second holds 225x8 245x6 225x5 135x10

db shrugs
125'sx12 3sec hold
bbshrugs
275x8 325x7 325x6

bbcurls superset alternatind db curls
100x8 50'sx5 110x8 50'sx4

20minkookykardio

Skillz
05-03-2003, 01:40 PM
back is lookin solid, keep pullin those heavy weights!
Skillz

kook
05-03-2003, 08:59 PM
5.3.2003

5minkardiowarmup

squats(more bottom than bottom even)
225x12 x12 x12 x12

leg extensions(15sec rest)
255x12 240x10 225x8 210x8 195x7

ham curls
255x15 240x12 225x10 210x7 195x7

kook
05-03-2003, 09:01 PM
skillz: thanx man, feelin weak though lately, must be all the nonexistent food i'm eating

kook
05-04-2003, 05:54 PM
5.4.2003

shoulders abs

db sh press
80'sx12 85'sx12 90'sx8<--pr i think

laterals
50'sx9 50'sx8

alternating db front raises
50'sx8 50'sx7

upright rows
155x9 155x8

decline situps
+80x14 +80x12 +80x12

decline side to sides
+25x12 +25x8

hyperextensions
bwx8 +45x10 +90x12

reverse pec dec
100x12 110x12

15 minkardio

kook
05-05-2003, 08:20 PM
lady at the grocery market couldn't telli lifted, i was insulted and decided i must work harder...

so i punished myself by going for a mile run

only the second time this spring, last time was a month ago, damn it messed me up, last year i would run at least a 10 miles in a week, but i was 195 then

kook
05-05-2003, 08:27 PM
took these yesterday, the digi with a flash inside sucks, because in the mirror my legs were looking much more cut up, but they're measuring 27"

kook
05-05-2003, 08:31 PM
quads, again flash sucks!!! in person i can see much more definition

kook
05-05-2003, 08:33 PM
everything looks smooth here, and yesterday when i took em i had vascularity poppin out everywhere :cry:

kook
05-06-2003, 06:33 PM
5.6.2003
legs

squats
135x12 225x12 275x12 225x20 225x20

hamcurls(15sec rest)
255x12 240x10 225x10 210x9 195x9

leg extensions
210x14 225x12 240x10

Skillz
05-06-2003, 09:19 PM
nice pics man!

nice squattin too, u tore it up

you have some nice sized legs (non-fruity compliment lol)
Skillz

kook
05-08-2003, 10:16 PM
dont worry skillz it was taken in a completely non fruity way..
but thanx.. 30 inches is soon to come!!

kook
05-08-2003, 10:20 PM
5.8.2003
chest tris

flat bb bench (fast explosive(135x5warmup
235x5x5x5x5x5

pecdec
180x18 190x10 200x8

incline bench(fast explosive)
225x5x5x5x5x5

dips
bwx8 +45x9 +90x3 +100x0 +45x7 bwx4slipped then bwx4

tri extensions drop set(15sec rest)
120x20 110x15 100x13 95x13 90x20

5min bike

kook
05-10-2003, 12:02 PM
5.10.2003

back

sldl (5 inchracked)
225x3 315x3 405x1

conventional deads (5inch racked)
465x1 475x1<-pr!!

behind the back deads
505x1 525x1<-pr!!

sldl
405x1 315x3 225x3

wide pullups
bwx8 +45x3 +55x3 bwx8

bb rows
135x12 225x12 245x9 135x12

shrugs 3 sec holds
225x12 325x6 325x6 225x8

pulldowns
180x12 195x10 210x4

i love the sumo style!!!

Skillz
05-10-2003, 12:26 PM
good job on the pr's man!
Skillz

kook
05-10-2003, 07:24 PM
5.10.2003

legs

squats
225x12 275x12 275x10

1 leg leg extensions
90x12 each 105x11

1 leg ham curls
90x13each 105x12

standing calf raises
didn't even look at weight but was very light
x15 x15

kook
05-11-2003, 02:26 PM
5.11.2003
shoulders abs

45degree rows
2px12 4px12

db sh press
85'sx12x8x8

lateral raise
50'sx8

front raises
50'sx16

upright rows
155x8x8

reverse pec dec
100x12 110x12

decline situps
+75x15 +75x12 +80x20

side to side declines
+25x12 +25x10

hyperextensions
bwx12 +45x10 +90x9 bwx10

kook
05-12-2003, 08:27 PM
5.13.2003

walked in the gym not knowing what to do, but just felt like i needed to be there to get my fix, i was fiendin

30 min bike

pullups(wanted to do 50 no matter how many sets it took but wasn't happenin)
bwx10x7x5x4x4 (30)

seated rows(poifect form and 5 second squeezes at back)
150x12x12x12

a pulldown..forget what its called, stand in front of bar, arms straight and press down....damn its called a press down i think
60x12 80x12 100x12

pulldowns(3 second squeezes)
150x12 135x12 120x14

kneeling pulldown done in cable area
50each sidex12 60x12 70x12

15min bike

and my lats are fried

Skillz
05-12-2003, 09:21 PM
keep those lats fryin like eggs man

Skillz

GhettoSmurf
05-13-2003, 04:42 AM
Originally posted by Skillz
keep those lats fryin like eggs man

Skillz

i agree, looks like an intense workout. nice job, you'll hit 50 pull-ups next time ;)

kook
05-13-2003, 05:34 PM
5.13.2003

legs

squats
225x12 295x12 315x10 225x15

leg extensions
240x13 255x12x10x10

ham curls
240x15 255x10 240x12

leg press(fast, sled leaves my feet at the top when i do them this way about an inch)

8px12 10px12

i want to start doing some type of jumping exercises, maybe some bands strapped to a bar and attached to a rack by my feet.. who knows.. but my leg day is gettin mad boring
any suggestions?

kook
05-13-2003, 05:37 PM
skillz and ghetto: thanx... i dont think i even want to go to 50 pullups.. might die actually the bar at my gym is attached to the cable setup with bolts and when i add like a 45 or more, im surprised this apparatus doesnt collapse on itself, when i hang there it come down at least an inch from where it should be, and shakes like krazy,
anyways the workout destroyed my lats, but was pretty boring, i just wanted to be at the gym

GhettoSmurf
05-13-2003, 07:33 PM
Originally posted by kook
i just wanted to be at the gym

i have that same problem too. when im at home, i want to be in the gym, and when im at the gym, i never want to leave.

kook
05-13-2003, 07:47 PM
damn right, and now im all done this semester!! and so what the hell am i sposed to do now? go to the gym 7 days a week!!

JustinF
05-14-2003, 06:23 AM
Originally posted by kook
damn right, and now im all done this semester!! and so what the hell am i sposed to do now? go to the gym 7 days a week!!

:nod:


LOL

kook
05-15-2003, 08:58 PM
5.15.2003

chest/tris

flat bench(fast)135x5warmup
235x5x5x5x5x5

pec dec
180x16 190x11 200x12

incline bench(fast)
225x5x5x5x5x5

dips
bwx8 +45x8 +70x7 +90x4<nicee bwx8

cable extensions
120x16 130x12 140x5elbow went sloppy 100x5

paranoia is setting in again, people stare at me in the gym, people stare at me in their cars, people stare at me when im the only one around

kook
05-17-2003, 06:57 PM
5.7.2003

back


sldl(off ground)
135x1 225x1 315x1 405x1

sumostyle(off ground)
455x1 475x1<---whuttt i said whuttt 495x0 couldnt get this so the guys that were deadin next to me were like damnn"use my straps" alright so i pull with straps and nothing so we set up the rack for 5inches, the lowest it goes
"here you go use the straps" i think a bit, nah ill do it raw, no chalk in my gym and...andd

5 inch sumosyle
495x1 whuttt

behind the back
545x1 565x1 it was a beautiful day

sldl
315x5

wide pullups
bwx12 +45x6 +25x6 bwx7

bb rows
135x12 205x8 205x6 135x8

shrugs
225x8 275x8

damn deads were nutty today, and those guys were pushin me so i did better, but this fried my forearms and the rest of the workout sucked but who cares????

Skillz
05-18-2003, 12:24 AM
tight job, ur pullin sum hella mad weight kook! kookoo for weight liftin or wat?!
Skillz

GhettoSmurf
05-18-2003, 06:04 AM
that is some serious weight on the DL's, great job man

kook
05-18-2003, 08:43 PM
5.18.2003

shoulders abs

dbsh press
80'sx12 85'sx12x10 man i felt weak today

lots of talking
lots of spotting
finally another exercise

laterals
50'sx12

front raises
50'sx12

upright rows
155x8

decline situps
+95x10x10x10

wow my forearms hurt so bad today, could barely hold onto the dbs

kook
05-18-2003, 08:45 PM
skillz and ghetto thanx guys i mean, that had me on cloud nine, i was so pumped i wanted to stick my head through the wall, but im pretty calm and dont show it in the gym, but yeh i was happy

next week12 plates behind the back!!
and 500 9inch rack pull wooooo

Skillz
05-18-2003, 09:32 PM
next time u should run around n hug everyone, especially the fine chicas up in there..

"YES YES!!!"
*runs up to a fine 20 year old heina, squeezes her in a huge hug*
*6'5, 275 lb boyfriend comes up from behind the power racks*
"Uh Oh..."

Skillz

kook
05-18-2003, 10:22 PM
haha that hilarious

but i've come to the realization that all girls are scared/intimidated by me, both of my sisters have told people on separate occasions that even though im their brother i still scare them. i have only met 2 or 3 girls that werent skerred and weren't afraid to tell me, and they'd try to get me to do something about it, they were hoping i'd go ballistic on em

Skillz
05-18-2003, 10:23 PM
maybe they think ur a Natural Born Killa (TM)

:D
Skillz

kook
05-19-2003, 08:46 PM
5.19.2003

endurance day(or something)

30 min kookykardio

40pullups(5 sets i think it took)

40dips(3 sets it took)

50 +25 biggest decline(3 sets)

30 min kookykardio

kook
05-19-2003, 08:47 PM
Originally posted by Skillz
maybe they think ur a Natural Born Killa (TM)

:D
Skillz

haha hell yeah

natural born killa
natural born money maka
and cereal killa (i killed tony, lucky charms and the cereal rabbit)

Skillz
05-19-2003, 09:28 PM
lol u into hardcore and underground rap eh?

geto boys, tight stuff man

old schoo ice and dre as well

Skillz

kook
05-19-2003, 09:44 PM
ice and dre..man i grew up with them and eazy e.. i was too young and dumb to know what was reallin goin on between the 2 at the time but maybe it was better

geto boys ghetto mafia... atl rappers got it going on, cee lo solo was tight, goodiemob outkast wooooo

detroit acid rap!! esham the creator(multikillionaire), icp

feminems a bxtch!!!!!!

Skillz
05-19-2003, 10:12 PM
lol....

u should check out chino xl sumtime, of course i'm luvin 2pac's stuff....ras kass is tight, so is wu, and onyx...

Skillz

kook
05-19-2003, 10:34 PM
2 pac....biggy.....wu, rza as bobby digital.. love it!! can't stop playin that one and its been like 4 years, onyx hell yes, man now im pumped, but i gotta go to bed!!!!need a 24 hour gym

Rastaman
05-19-2003, 10:38 PM
Originally posted by kook
damn right, and now im all done this semester!! and so what the hell am i sposed to do now? go to the gym 7 days a week!!


Hahaha, thats the spirit! :strong:

Impressive strength man, very impressive.

kook
05-20-2003, 05:44 PM
5.20.2003

legs

squats
225x12 315x9 365x2 335x8 225x20 <-yeh i love that 20 repper at the end, it puts you in this place, its like no feeling any drug could ever give you

leg extensions
240x12 255x10 255x9

ham curls
70kgx15 75kgx12 75kgx8 <-machine fell apart doing the last one, that was badass, scared me though

leg press20sec rest
10px12 8px12 6px12 4px15

2nd half of my workout i hit the buffet line!

kook
05-20-2003, 05:46 PM
rasta whats up? i think its decent, thanx for checkin in and thanx for the complement

r u a rasta or u just live the rasta life??(puffpuffgive)

kook
05-21-2003, 09:06 PM
5.22.2003

whoknows

15min bike

dbshpress
80'sx12 90'sx8 90'sx12drop55'sx10

front raises
55'sx14

laterals
50'sxx8

upright rows
155x10

10min bike

the hardcore guys in my gym, the one that give respect.. i love you guys, i'm feedin off your energy, i want this badder than ever before

Skillz
05-21-2003, 09:21 PM
u kno kook, u'd make the perfect work out partner...get pumped n crazy, u kno it
Skillz

kook
05-21-2003, 09:33 PM
fxck yeh.. i stuck my head through the wall today .. and it was someone else doin squats..i was workin shoulders!!!!

kook
05-22-2003, 07:19 PM
5.22.2003

chest

flat bbbench
135x5 245x5 275x2 295x1 275x2 225x10 <-think 315 is my max but wrist hurt today

pec dec
180x18 190x14 200x10

dips
bwx10 +45x10 +70x6 +90x4 bwx8

incline
225x10x10

bike 30 min

feel fat, weighed in at 237 even after the workout, it should read below230, but a guy yesterday was yellin at the scale too cuz it read too high, maybe its the scale, i think i'm just holding water though

kook
05-24-2003, 04:34 PM
5.24.2003

back

sldl(5inch rack)
135x2 225x2 315x2 405x1

sumo (5 inch rack)
495x1 515x1 <---whuttttttt 20lbs more than last week

behind the back(5inch rack)
585<------whutttttt thats 12 plates hehe

wide grip pullups
bwx10 +45x3 +25x8 forearms are dead, hands are burning, skin is falling off

shrugs
225x12 315x12 365x8

couldnt finish the whole back day, my forearms were tore apart and the deads tired me out pretty good, i might just do deads and shrugs on one day from now on, and leave the back for another

Skillz
05-25-2003, 12:51 AM
whole back day is lookin tight man! keep up the good work

i'm serious tho, u hittin sum mad weight

hey btw, u got aim or msn?

hit me up on there sumtime if u got either, check the sig out for em

Skillz

kook
05-25-2003, 12:56 AM
skillz thanx man, i only got yahoo and icq.....i'll probably get msn cuz everyone is on that

kook
05-25-2003, 01:03 PM
5.25.2003

shoulder abs

db sh press
85'sx12 90'sx10 95'sx8

laterals
55'sx8 50'sx5

front raises
55'sx12

upright rows
155x8

reverse pec dec
120x12 130x8

decline situps
+95x12x12x8

hyperextensions
bwx12 +45x12x12

kook
05-25-2003, 01:06 PM
i gotta drop about 10-15 lbs in a month, the comp i'm going for i would like to be under 220

so protein diet here i come, i'll be posting my diet in here again just so i keep with it, carbs will be the devilll

kook
05-25-2003, 09:37 PM
5.25.2003

diet

6eggs 2cup soy milk
20oz pork
4 hot dogs
12oz chicken
10g flax
8tblspn pb

~325g pro ~25 g fat(probably more) ~40g carb

~2000cals

kook
05-27-2003, 07:19 PM
5.27.2003

legs

squats
225x12 275x12 315x8 335x6 245x15

leg extensions drop sets (15sec rest)
255x15 240x8 225x6 210x6 190x6 185x6 160x6

ham curls drop sets (15 sec rest)
80kgx10 75x10 70x10
we have 2 ham curls, one in lbs, one in kgs, the one in kgs sucks, puts too much pressure on your knees so cut out quick

hack squat machine(first time using this thing)
12px12 14px12

damn my ass hurts from these, i like this machine but it will only hold 16plates, i've seen alot of guys add a bar up top and put more plates on that if i ever feel the need, and 2 guys i know have 2 225lb guys sit on the plates on each side and do it, i watched and saw some of the metal bracing bending while doing it and its 4 inch square tubing holding it together, so sooner or later this thing is gonna break and it's pretty new

GhettoSmurf
05-27-2003, 07:51 PM
how did the hack squat machine work?

me and a few other members @ my gym have been asking the owner if he would be willing to invest some money into a hack-squat sled. ive been keeping my fingures crossed :)

nice job with the leg extensions and leg curls, as well as the squats. my legs are quivering just looking @ the sets.

kook
05-27-2003, 09:47 PM
the place you stand is at an angle..about 15degrees to the ground. you place your shoulders in this harness contraption kinda like standing calf raises, and the whole machine just has one pivot point wit a bar that releases itself when you push up, then you have to step on a plate to move the bar, let down and the whole thing rests on it

kook
05-29-2003, 11:23 PM
5.29.2003
chest tris

flat bb bench
135x8 225x6 315x0<---but got it forced 315x0<- got it forced
245x6 225x8 135x20

pec dec
180x15 190x10 200x10

incline bench
205x9x9x9x9x9

dips
bwx8 +45x6 +70x5 +25x8 bwx8

extensions(10 sec rests)
150x15 140x10 120x10 100x10 80x10 60x10

30min bike

dammit my shoulders hurtttttttttt

actually someone told me today they could see in my face that i've been losin weight, damn last year my jawbone was allll cut up and it looked so good, i lost it for a bit but it's coming back

kook
05-31-2003, 11:34 AM
5.31.2003
back

sldl(off floor)
135x3 225x3 315x3 405x1

sumo(off floor)
495x0x0x0x0<-was sure i could pull it(got it an inch off) but nothing happened

rack pull(9inch off ground)
455x1 505x1 525x1

behind back (9inch off)
595x1 615x1 685x1<---beautiful!!

shrugs
405x6 315x12

bb rows
225x8x8 135x12

one handed static hold
135 till failure twice both hands

pullups
bwx8 +25x4 bwx6

low carb sucks!! no strength today but i'm down to 226!

JustinASU
05-31-2003, 12:18 PM
Kook-
Hey man I know you hear this a lot but you got some crazy strength. How about some back pics? That should be massive at this point right?

kook
05-31-2003, 09:33 PM
justin: thanx man, my back, i would say is decent sized, i think my lats are small in proportion to the rest, i'm not posting anymore pics until im down to at least 12% which should be this summer.
do not mistake strength for size, my chest is propably the easiest thing to make grow on me, but i cannot push 315, and i think my back is the hardest thing to get to grow but i can lift decent weight with it.
and my legs are my strongest point, but they do not reflect it in size.

so i guess im fxcked

kook
06-01-2003, 04:51 PM
6.1.2003

shoulders abs

db sh press
80'sx12 80'sx12

laterals
50'sx8

front raises
55'sx12

upright rows
155x9

bent over laterals
35'sx12

decline situps
+90x12x10x10

30min bike

kook
06-03-2003, 08:24 PM
6.2.2003

legs

squats
225x12 315x12deeep 365x2 3rd one failed and had to drop
225x20

leg extensions
225x15 240x12 255x10+3forced

ham curls
240x15 255x13

hack squat
6px12 8px12 10px12

messed around with calves a bit but i hate it so much, need something not so mainstream for those little freaks

Skillz
06-03-2003, 10:05 PM
been a while kook! just flippin by the journal, still lookin tight, 3 plates to 12 hella deep is tight, keep it up...get msn already! :D
Skillz

Coke
06-04-2003, 06:11 AM
:withstupi

You never know what Kook is kookin! ;)

JustinF
06-04-2003, 08:04 AM
Nice session kook. Hella strong!

kook
06-04-2003, 07:27 PM
skillzz: thanx son, i was pushing myself cuz i was working out with a guy i know that hasn't done legs for a year!! haha he's probably cursing me out as we speak, and im gonna dl msn tonight!

cocoa:long time no seee, you know me.. always something up the sleeve

justin: thanx man, i actually think mystrength went down a bit, but im low carbin it, it sux...

should i get big big? as in 250lbs big? and roughly 10% i know it is possible, and it's easier for me to get bigger, or should i get below 220 for the weight class and be the biggest in that class.. this not eating stuff sucks nonetheless

kook
06-05-2003, 07:40 PM
6.5.2003

chest

flat bench
135x5 225x5 275x3 245x5 225x8 135x16

pec dec
180x15 190x12 200x10

incline db bench
60'sx15 80'sx8 60'sx15

dips
bwx8 +45x7 +70x6+1forced +90x2+1forced

extensions(15sec rest)
150x15 140x9 130x9 120x9 110x9 95x12 75x18

30min kookykardio

kook
06-07-2003, 11:51 AM
6.7.2003

back

sumo deads off ground
135x3 225x3 315x1 405x1 495x1<---whut 515x1<------whuttttttttttt?!!!
525x0

sldl off ground
405x1 405x1 315x8 225x8

wide pullups
bwx8x8x8

shrugs
405x8 315x8 225x12(5 sec holds)

bb rows
225x12 225x8 135x12

one handed bb static holds
135 twice each hand

515...krazy.. no straps...no chalk....just a belt
it was beautiful, thats all i'll say about that

kook
06-08-2003, 12:07 PM
6.8.2003

shoulder abs

db sh press
80'sx12 90'sx12 95'sx8 100'sx6<---most forced

laterals
50'sx10

fronts
55'sx8

upright
155x10 135x12

decline situps
+85x15x15 +90x15

JustinF
06-10-2003, 03:39 AM
Awesome sessions bro! 515 with no chalk or straps? Damn bro! Good job!!

kook
06-10-2003, 08:48 PM
6.10.2003

legs

squats
225x12 315x8 365x3 315x12 225x12

leg extensions(15 sec rest)
255x13 240x7 225x7 210x7 165x8

hack squats
6px12 8px12 10px12

365 squat destroyed me, the second rep was very deep, it actually hit the safety bars and i pressed it from there, my eyes went instantly blood shot, now my lower back hurts and my hips hurt.

kook
06-10-2003, 08:50 PM
justin: thanx man, it got me pretty psyched, i got a comp in about a week and a half now, just for deadlift, it will be my first and i dont know what to expect but it will be fun.

GhettoSmurf
06-11-2003, 04:43 AM
Originally posted by kook
my eyes went instantly blood shot, now my lower back hurts and my hips hurt.

sounds like signs of a great back day! :D great job

JustinF
06-12-2003, 05:32 AM
Originally posted by kook
justin: thanx man, it got me pretty psyched, i got a comp in about a week and a half now, just for deadlift, it will be my first and i dont know what to expect but it will be fun.

Awesome, good luck with that bro. I'm sure you'll do great.

kook
06-12-2003, 11:51 PM
6.13.2003

chest

bench
135x8 225x5 245x5 225x5 225x5 135x15

pec dec
180x12 190x10 200x10

dips
bwx8 +45x8 +70x6 +90x4 bwx8

tri extensions
140x15 130x10 120x10 110x10 100x10 90x10 60x15

met up with my deadlift coach/mentor and he gave me a suit of his that fit me perfect and he went over a bunch of stuff with me about the comp, whats gonna happen and what the judges are looking for and all that and he made me pull some weight with the suit on
so
sumo dead(off ground)
405x1 495x1 525x1<---perfect, this was my goal i set about 2 months ago for this comp and i got it a week early
525x1 495x1

coach said my form is perfect, and told me to start off with 500, then go to 520 and for the last lift, do whatever i feel like

kook
06-12-2003, 11:52 PM
Originally posted by GhettoSmurf


sounds like signs of a great back day! :D great job

true, but it was a LEG day...

kook
06-12-2003, 11:53 PM
Originally posted by JustinF


Awesome, good luck with that bro. I'm sure you'll do great.

thanx justin i appreciate it

kook
06-14-2003, 11:10 AM
6.14.2003

back

rack sldl(7inch off ground)
135x3 225x3 315x3 405x1

sumo rack pulls(7inch off)
495x1 545x1

behind back(7 inch off)
12px1 12p+50x1 14px1

sldl (7inch off)
405x3 315x5 225x8

wide pullups
bwx10 +25x8 bwx10

shrugs
405x8 315x10 225x15

bb rows
225x12 135x12

one handed bb static holds
135x10seconds each handx2

kook
06-15-2003, 07:54 PM
6.15.2003
shoulders abs

db sh press
80'sx12x12x12

laterals
45'sx12

front raises
50'sx8

upright rows
135x12

reverse pec dec
100x12 110x12

weighted decline situps
+85x12x12x12

30min kardio

i was winded the whole workout, felt like some brickwall hit me and knocked the life out, had a function i went to last night and me and the old man were getting pretty loose with the cape codders, maybe its due to the strict protein diet and then adding some carbs in for the refeed yesterday, but was super super hot all day, sweatin like a pimp with one hoe

Skillz
06-16-2003, 11:40 AM
just thought i'd drop by n say wsup kook! i'm out the country right now, limited access to the net...so i wanted to hit u up, see wats happenin u kno, let u kno i'm still alive, haha....by the way, lifts still lookin great!

peace

Skillz

kook
06-17-2003, 05:11 PM
6.17.2003

legs(easy day)

squats
225x12x10x10

leg extensions
195x12x12x12

ham curls
210x12x12x12

20 min bike

skillz!! u the man, wassup, hope that trip is pretty fresh, thanx for checkin in here with the little time you got over there.

this cat at my gym im friends with is training for powerlifting bench and he put up 455 last week, he ordered a bench shirt and damn are those things tight, he put it on and it ripped up his skin everywhere, and 405 wouldn't even go down to his chest, it was a workout for him just to try to pull it down there, if i ever go for the bench i think i'll go with a pretty loose shirt after seeing that fiasco

Coke
06-19-2003, 07:20 AM
Just dropping in for a minute. You have to be one of the most consistent guys around, I guess that is why you can go compete! ;) See you later Kookdogg (check out my new journal).

kook
06-19-2003, 04:36 PM
6.19.2003

chest

flat bb bench
135x8 225x5 245x5 225x5

incline db
70'sx10 80'sx10x10

dips
bwx10 +45x10x8 bwx10

pec dec
180x12 190x12 200x8

kook
06-19-2003, 04:39 PM
kokoa u krazy..thanx man, yeh i guess im pretty damn consistent, rarely miss workouts or plan ahead to squeeze them in somewhere, i love it at the gym, the guys there..they just put me in that kinda mood where "you might smile when you feel like frowning"<--bishop don "magic" juan

and a new journal?? ill have to check that

kook
06-22-2003, 09:36 PM
k..... so today was my deadlift comp day...

so the massachusetts deadlift state record in the 20-23year old 220 class was 430, i started out with a 500?! ha

then i went to 520, 3rd lift 540, they all felt easy, all 3 white lights
so on my 4th for another state record attempt i went 560, and it went up but i jerked it a bit at the top to lock it out so i got 1 white and 2 reds so no good, but anyways took 3rd in the 20-23 juniors class

the meet was in norwich conn. ryan desmond who has a gym down the road here from me, and who has close to a 800 bench was lifting down there, we talked to him a bit before and said he would start with a 730, but he had taken quite a bit of time off and had only been training for 6 weeks, he attempted 730 twice but it didnt go, either way the man is like 6'5 and 340+, a massive massive man.

but it was pretty fun and i guess i have a state record for now

im out, im mad tired, got there at 8.30am and left at 8.30 pm

aka23
06-22-2003, 11:45 PM
Originally posted by kook
but it was pretty fun and i guess i have a state record for now

Congratulations on the state record. Those are some impressive lifts.

Coke
06-23-2003, 05:27 AM
:thumbup:

That is great man! Fantastic news :)

kook
06-24-2003, 05:38 PM
6.24.2003

legs

squats
225x12 275x10 315x6 365x3 385x3 225x20
----i learned pick some point above me and look at that instead of straight ahead, it keeps my back straight and i dont lean forward as much

leg extensions(15 sec rest) drop set
255x15 240x8 225x8 210x8 195x8 180x9 165x8 105x12

hack squat machine(wide stance, little below parallel)
8px12 10px10 12px10

hyperextensions
bwx12 +45x12 +45x12

kook
06-24-2003, 05:40 PM
aka and kokoa: thanks guys, it really hasn't hit me yet, but still i placed 3rd in my class which means i still have some ways to go but it was a non tested meet so who knows how id do in a tested meet

next meet is august 30th and i hope to pull 600+ by then

JustinF
06-25-2003, 04:39 AM
awesome job bro! Congrats.

kook
06-25-2003, 11:04 AM
6.25.2003

shoulders abs
db sh press
80'sx12 85'sx12 90'sx12 <---been eating again and strength shows again

laterals
50'sx8

front raises
55'sx8

upright rows
155x8

reverse pec dec
100x12 110x12

decline situps
+90x12x12x12

3 day carb load and strength is back, i love it, but still want to get to 10% this year

kook
06-25-2003, 11:05 AM
justin: thanks bro i really appreciate it

kook
06-26-2003, 09:39 AM
6.26.2003
chest tri

flat bb bench
135x8 225x5 275x3 295x1 315xalmost(barely forced)
225x5 185x8 135x10

pec dec
180x12 190x12 200x10

incline dbs
80'sx10x10 60'sx10

dips
bwx8 +45x8 +70x5 +90x3 +45x5 bwx8

tri cable extensions(15sec rest)
150x15 140x12 130x10 120x9 110x9 100x9 60x15

Skillz
06-26-2003, 12:48 PM
great job on the record man, thas hella tight!!!!!

Skillz

kook
06-27-2003, 12:54 PM
6.27.2003

back

sldl(7inch off ground)
135x5 225x3 315x3 405x2

rack pull deads(7inch)
495x1 545x1x1

behind back
12px1 14px1

wide pullups
bwx8 +35x4x4 bwx8

shrugs
365x8 315x8

bentover bb rows
225x12 135x12

one hand static holds
135lbs 10 secs each hand twice

kook
06-30-2003, 04:13 PM
6.29.2003

some sort of kardio endurance day

30 min kooky kardio

25 pullup (4 sets)
15 hyperextensions(this always calm my hams down, and they were tweakin out today)
30 dips(3 sets)

30 min kooky kardio

kook
07-01-2003, 06:35 PM
7.1.2003

legs

squats
225x10 315x10 365x5 365x3 315x5 225x12 <-- wanted to hit 405 for a couple today but 2 out of the 5 365 were below parallel and pretty much drained me

leg extensions(15 sec rest)
255x12 240x8 225x6 210x6 195x6

hack squat machine(wide stance, all below parallel)
8px12 10px12 12px10

hyperextensions
bwx12 +45x12 +45x10

kook
07-03-2003, 07:50 PM
7.3.2003

chest tris

flat bb bench
135x10 225x8 275x2 315x.75<-almost dammit! 275x1 245x5 225x5 135x10

pec dec
180x12 190x12 200x12

incline db press
80'sx6 x6

dips
bwx8 +45x8 +70x5 +90x5+1forced bwx8

tri extensions(15 sec rests)
150x12 140x10 130x10 120x10 110x10 60x12

kook
07-05-2003, 02:55 PM
7.5.2003

back

sldl
135x3 225x3 315x3 405x1

deads
495x1 545x1<perfect 565x0.

pullups
bwx8x8x8

shrugs
315x10x10

bb rows
225x12 135x12

pruneman
07-05-2003, 06:37 PM
Nice workout kook!

JustinF
07-07-2003, 10:17 AM
:birthday: Happy B-Day bro. Hope ya have a good one. Oh, nice sessions!!

Coke
07-07-2003, 10:26 AM
You are so kool man, Happy B'day!

kook
07-12-2003, 08:26 AM
justin and cocoa!! thanx guys my bday was pretty fun, actually the whole 4th of july wknd was pretty krazy

i havent been slacking with the workouts, i've only been slacking in putting them in my journal, ill get back on track with it today

kook
07-12-2003, 11:32 AM
7.12.2003

deadlifts


sldl(7inch rack)
135x5 225x5 315x5 405x3

sumo dead (7inch rack)
495x1 565x1

behind back dead(7 inch rack)
12px1 14px1

sldl(7inch rack)
405x1 315x8 225x15

one handed barbell static hold
135x15secs each hand twice

kook
07-13-2003, 01:27 PM
7.13.2003

shoulders abs

db sh press
80'sx12 85'sx10x6

laterals
50'sx10

front raises
55'sx6

upright rows
135x10

reverse pec dec
100x12 110x10 120x9

decline weighted situps
+85x12x12x12

kook
07-15-2003, 08:10 PM
legs
squats(all below parallel)
225x10 315x8 365x3 225x10 <- upper leg where it meets your pelvic bone hurt like a bastard after first set, but still banged it all out

leg extensions
225x12 240x12 255x8

hack squat
10px12below parrallel 12px8 belowparrallel

kook
07-19-2003, 12:35 PM
7.19.2003

back

sldl (off ground)\
135x5 225x5 315x2 405x1

sumo dead (off ground)
495x1 565x0 545x.75 495x1

sldl(off ground)
405x2 315x3 225x10

wide pullups
bwx7x7x7

bb rows supersetted with db rows
135x12/75x8 135x10/75x5

Coke
08-06-2003, 11:25 AM
At bottom of page 3 - time to bump Kook! - ;)

:spam:

kook
08-18-2003, 08:05 PM
damn cocoa thanx for the bummp

anyways since you bumped me ill refresh things a bit, the journal thing has flopped a bit but training is still rolling on, and how much does kooky weigh in at now????

250!? booyaaa

JustinF
08-19-2003, 04:35 AM
God Damn bro. Sessions must be going good, 250? Awesome. Looking forward to seeing something in here mang!!

Coke
08-19-2003, 05:26 AM
Kook Dogg is back, Yeah! - :)

Glad to see it mang, and putting on the weight too, I'm sure from lifting so big all the time. Fantastic bro!