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Coke
03-12-2003, 10:50 AM
wednesday 3-12-03

BACK

T-bar Rowing
90 x 6, 90 x 6, 90 x 5

bar Pulldowns
135 x 6, 135 x 6, 135 x 5

seated Row
110 x 8, 135 x 5, 135 x 5

ISO Pulldown
140 x 5, 140 x 4, 140 x 5

db one arm Row
55 x 6, 55 x 6, 60 x 5

seated Pullover
100 x 8, 110 x 8, 120 x 7

SHOULDERS

machine Press
100 x 8, 130 x 6, 140 x 4

seated machine Laterals
80 x 6, 80 x 6, 80 x 6

seated rear delt Row
70 x 8, 90 x 6, 90 x 7

machine Shrugs
180 x 8, 180 x 8, 180 x 8


warning: You will be covered in chocolate if you actually enter here, the following people have already been dipped in the order which they came:

Big-Ron
JustinF
EricG
Kook
Franjipani
Fuzz
Workhorse
Savannah
Tryska
Mik
Monstar
Carolinagirl
ECTX

:p ;)

CoCoa

Mik
03-12-2003, 11:01 AM
What's this? Another opportunity to :spam:

Welcome back man. Nice to see you posting weights.

Workhorse
03-12-2003, 11:16 AM
Hey, good to have you back man!!

Oh, and :spam: lol

Tryska
03-12-2003, 11:33 AM
you were jsut missing a bracket, my chocolate-covered bonbon. ;)


and :spam:

xraygirl
03-12-2003, 05:42 PM
:hello:

kook
03-12-2003, 09:21 PM
and why were you so worried about your weights? they are very respectable weights.

MonStar
03-12-2003, 09:25 PM
Great to see you back man!

:spam::spam:

I always use double-smileys, lol, and those are some respectable weights. Nothing to be ashamed of at all man.

Coke
03-14-2003, 05:36 AM
quote for the day:
courage is the atom of change.--

Mik, Workhorse, Kook, and MonStar
The continued support is truly appreciated guys...Who knows why I didn't submit the weights in the first place? :confused: Now if I can just swap stats with Workhorse :D lol

Tryska and Xraygirl
:) :) Can't you see how happy I am to see you girls! :) Certainly I am lucky and I am also grateful.

______________________________________________

Here is a view of my proposed split:

1) LEGS
2) Chest/Arms
3) day off
4) Back/Shoulders
5) day off
6) repeat

If all goes as planned, I should be going full circle in a few days and that will be great - just in time for spring. :thumbup:

Franjipani
03-14-2003, 06:07 AM
:hello: hey there cocoa,

Ohhh errr, I've been dipped:eek: ;)

Tis great to see your new journal complete with weight;)

carolinagirl
03-14-2003, 07:00 AM
Yay! You're back! (And the weights look good, silly - what were you embarrassed about?) :D

runt
03-14-2003, 07:01 AM
Just stopped in to see what you were up to and got the added benefit of being dipped. I'm hoping it's dark and bitter.

Good looking workout. I've never seen a shrug machine, what do they look like?

Workhorse
03-14-2003, 07:28 AM
Originally posted by CoCoa
Mik, Workhorse, Kook, and MonStar
The continued support is truly appreciated guys...Who knows why I didn't submit the weights in the first place? :confused: Now if I can just swap stats with Workhorse :D lol
C, wow man, thanks. You're doing great, keep up the awesome work. Your split looks good, although that chest/arm day may get a little long/tiring, but good luck, give it all ya got boy!! :thumbup:

Coke
03-14-2003, 09:00 AM
:hello: Franjipani and Carolinagirl - Hi, Thanks for coming back to say hello, I need all the reinforcement I can get! :)

Workhorse - The split I'm going to try should be ok as long as I keep the volume of work I do in check. As far as your stats are concerned, you are undoubtedly one of the more symetrical people around no matter where you happen to go. :bow: Thanks Bro!

Runt
Thanks for coming, you've been dipped too :D On the Shrug machine you have the option of standing or sitting, but it is the same as regular shrugs with a barbell or dumbbell where you just grab the bar and raise it up with you traps. Come back and say something again one day dude - you are welcome.

WillKuenzel
03-14-2003, 09:51 AM
Split looks pretty good there CoCoa. Are your arms still a little sore going into your back/shoulder day?

Coke
03-14-2003, 10:03 AM
Homeyield - Hi Guy. Yes, I think this split will work but I am somewhat sore though not directly in my biceps. It is more sore near the very, very top of the forearms where it connects the arm. Glad you came through here dude! :cool:

MonStar
03-14-2003, 10:36 AM
I think that split looks pretty good, but I personally would throw in some more rest days to be honest. Just my personal opinion though CoCoa. Good luck with it.

Coke
03-14-2003, 10:48 AM
MonStar - Thanks for giving me your thoughts, I appreciate it as I have been also considering adding in an extra day of rest. I was pretty much proposing to give my body a workout about every 5 days for each body part. One thing I feel is for certain, I am asking for some trouble if I skip 2 days in between :(

rookiebldr
03-14-2003, 10:55 AM
I've just got to get myself added to the list! Sooooo :spam:


;)

Coke
03-14-2003, 10:58 AM
Rookiebldr - You have no doubt been added to the lucky people :) Thanks for stopping into the Chocolate Factory ;)

rookiebldr
03-14-2003, 11:14 AM
munch, munch, munch - hmmm so good. Chocolate!

ericg
03-14-2003, 11:39 AM
covered in chocolate, nice. mmmmmm chocolate.

Nice weights! Nothing wrong with that - and i hear year about swapping stats with WH. Some day WE will get there.

Workhorse
03-14-2003, 11:44 AM
Damn you guys is makin' my ego grow... I don't see it that way, but thanks for the compliments!

Coke
03-14-2003, 11:47 AM
EricG - Thanks for stopping through, glad to see you :) You are absolutely right, lol ...one of these days ;)

Coke
03-17-2003, 05:20 AM
:hello: Hi Y'all

Today starts my revised split:

Chest/Arms
rest day
Back/Shoulders
rest day
Legs
rest day
Repeat

________________________________________

monday 3-17-03

CHEST/ARMS

Bench Press
185 x 4, 185 x 4, 185 x 3

db Incline
55 x 4, 55 x 4, 55 x 4

Close Grip Press
115 x 8, 125 x 6, 125 x 6

one arm Extensions
25 x 6, 25 x 8, 25 x 8

ez bar Curls
50 x 8, 60 x 5, 60 x 5

ez Reverse curl
30 x 6, 30 x 8, 30 x 8

seated calf raises
90 x 10, 90 x 10

standing calf raise
160 x 12, 160 x 12

;)

Silverback
03-17-2003, 05:29 AM
woohooo! :D i was dipped first, it was so chocolatey:drooling:

Nice workout fella,

Your strength looks good, and the routine split appears to be well thought out. Only thing i would say is about the number of reps; 3-4 on the bench seems a little low for hypertrophy, more based on strength, or is it strength your after?

keep it up :)

Coke
03-17-2003, 09:57 AM
Big-Ron - No doubt about it Numero Uno ;) I'm after everything man, I'll just get the reps up next session.

ericg
03-17-2003, 10:15 AM
Nice job with the pressing!!

Coke
03-17-2003, 12:08 PM
Thanks! I appreciate you man. Hopefully I am just getting started :cool:

Shankerr
03-17-2003, 02:34 PM
Nice pressing! Keep it rockin'!!

WillKuenzel
03-17-2003, 02:56 PM
Nice chest and arms workout. Looks like you added calves in there too. Calves are always nice. :)

Coke
03-17-2003, 03:08 PM
Shankerr and Homeyield - Thanks for the encouragement! I wish to be rocking more like you guys this summer. ;) EricG - Thanks Again :)

captain piddles
03-17-2003, 08:03 PM
mmmmmm chocolate. I love your avatar, great lifts by the way!

Coke
03-18-2003, 07:18 AM
Captain Piddles - Hi Capt, you are welcome to come back. Thanks for the compliments.

Shankerr - I didn't dip you in the chocolate yet :p You probably don't even care especially after them green beers :D

runt
03-18-2003, 08:10 AM
Hey CoCoa, nice chset/arm/calf day. Do you do warm-up sets?
By the way we're pretty simalar in our weights excejpt my bench sucks but I'm working on it.

Coke
03-18-2003, 08:32 AM
Runt - The first sets serve as warmups for the most part :cool: Keep making them improvements. :)

bradley
03-18-2003, 11:29 AM
Nice workout Cocoa. Keep up the hard work:thumbup:

Skillz
03-18-2003, 04:44 PM
i wanna be dipped too!

wsup Cocoa, split looks pretty tight..keep postin up the days to see how u progress....keep it up too!
Skillz

JustinF
03-19-2003, 03:28 AM
Good to see you back Cocoa. Keep up the good work. Nice sessions!!

Coke
03-19-2003, 05:28 AM
Bradley, Skillz, and JustinF - Thanks guys for coming through here with the kind words!

wednesday 3-19-03

BACK/SHOULDERS

T-bar Row
90 x 8, 100 x 5, 100 x 5

bar Pulldown
150 x 5, 150 x 5, 150 x 5

seated Rowing
140 x 6, 150 x 6, 160 x 4

ISO Pulldown
140 x 6, 150 x 4, 150 x 6

one arm Row
60 x 6, 65 x 5, 70 x 4

seated Press machine
110 x 6, 140 x 4, 140 x 4

seated machine Laterals
80 x 8, 90 x 6, 90 x 6

reverse Pec Fly
70 x 6, 80 x 6, 90 x 4

barbell Shrugs
225 x 6, 225 x 6, 225 x 6

standing Calf Raises
200 x 8, 200 x 9, 200 x 7

Ab Isolator
90 x 12, 90 x 12

Leg Raises
15, 15

ericg
03-19-2003, 06:56 AM
Strong workout CoCoa! How do you perform the Tbars? Is it a machine? Or are you placing a BB in the corner of a room and throwing plates on the other end?

Workhorse
03-19-2003, 07:41 AM
Damn man, now that's a lot of volume!! That's like 30 working sets... how long did the workout take???

Anyways, hope the gains keep coming... good job!

Coke
03-19-2003, 12:13 PM
EricG - The t-bar is the body supported machine type. There is another at the gym that gives no support. I haven't tried the bar rows you are talking about yet. Thanks!

Workhorse - ...lol I almost did too much and this made me think about changing my split so that shoulders would have its own day. :) Do you think working out 5 days straight is too much? I may change things up soon enough when I get stronger! ;)

Workhorse
03-19-2003, 12:16 PM
If you have 5 days straight of the day you just had... yes, I think you'd be overtraining. Hell, I think those 30 sets are quite a lot to handle. The only way to know though is to see how your body reacts to what you're doing... if you're not making gains and you know you're eating enough... change your routine. If you are making gains, keep at 'er and keep eating. Just my $0.02.

Mik
03-19-2003, 12:22 PM
Damn nice workout CoCoa. I agree with Workhorse. Personally, I couldn't train 5 days straight but only you know what your body can handle. Keep up the good work mate!

Coke
03-19-2003, 12:24 PM
Maybe I should try this:

1) legs
2) chest
3) back
4) shoulders
5) arms
6) off
then repeat... That would be much for many evenso I am thinking of giving it a try. I am unsure on what to do. Do you think I should wait to try this?

Mik
03-19-2003, 12:36 PM
Originally posted by CoCoa
Maybe I should try this:

1) legs
2) chest
3) back
4) shoulders
5) arms
6) off
then repeat... That would be much for many evenso I am thinking of giving it a try. I am unsure on what to do. Do you think I should wait to try this?

I like the split basically. Personally, I would put legs in after chest and back so you split up upper body a bit more and have another rest day in there somewhere, say before shoulders. Just my $0.02

Coke
03-19-2003, 12:42 PM
Thanks for replying Mik - I going to take your suggestion into consideration. Workhorse, let me know what you think too on changing my split.

Workhorse
03-19-2003, 12:46 PM
I'm biased... I don't like 5 day splits... I find my body doesn't get enough rest. I do a 4 day split that's actualyl brand new. I just started it a couple of weeks ago and I love it.

Day1: Legs
Day2: Chest/tri's
Day3: Off
Day4: Back/bi's
Day5: Off
Day6: Shoulders/traps
Day7: Off

WillKuenzel
03-19-2003, 01:01 PM
Workhorse has a very good split. I too like 4 day splits. My routine is pretty similar in most regards. The 4 day split based off a 7 day rotation is a very good split. You might have been trying to get too much done with only working it around a 6 day rotation. My 2 anyway.

runt
03-19-2003, 02:34 PM
I don't know about you guys but I like my off day after legs - I usually need it. I like Workhorses split but I would make day 1 chest shift everthing up and make day 6 legs. And yet another 2.

kook
03-19-2003, 08:26 PM
cocoa ... krazy workout, doing that all the time you'll get burnt out no doubt, its good once in awhile. and i like workhorses split but as runt said i like to get a day of rest the day after legs.
much luck

MonStar
03-19-2003, 08:29 PM
1) legs
2) chest
3) back
4) shoulders
5) arms
6) off

Ah... I dont know CoCoa, thats a lot of continual training if you ask me. I think you should give your body a break before hitting the gym one day, after another, after another, etc. Whatever split you choose, good luck.

Alke
03-19-2003, 08:41 PM
going to the gym everyday for a diferent bodypart would work okay up to a point. Depends how much intensity your putting into the workouts......

I think everyday is a good plan if your just starting out out, but as you progress and hit heavier and heavier weights I would have to go with monstar, you need to have those days off to recover.

Your pushing some good weight around now, and could be you have a high tolerance for hitting it everyday, but I would go with some of the others and hit a three or four day split and up the intensity. my 2 cents:)

Whatever you decide I'm sure it'll work for ya, Really nice lifts thus far!!!!

Coke
03-20-2003, 06:47 AM
:cool: Mik, Workhorse, Homeyield, Runt, Kook, MonStar, and KENN - Thanks for lookin out and replying. I think what I am going to do is stick to the orginal plan, at least long enough to get a good gut reaction as to which way to go next time. :cool:

Coke
03-21-2003, 05:15 AM
Did you know today is the first day of spring? :nod:

friday march 21, 2003

LEGS

Squats
135 x 6, 185 x 6, 205 x 5

Hack squats
180 x 4, 180 x 4

Leg Extensions
100 x 8, 100 x 8

Standing Leg Curl
40 x 6, 40 x 6, 40 x 6

Standing Calf raises
120 x 8, 120 x 8, 120 x 8

bradley
03-21-2003, 02:12 PM
Nice squattin' Cocoa:thumbup:

Got the split sorted out yet?

Bam Bam
03-21-2003, 02:14 PM
hmmmm reeses

runt
03-21-2003, 03:38 PM
Hmmm, hack squats. You're makin me feel guilty. I don't like 'em. I think I'll work them this weekend.

Coke
03-21-2003, 04:20 PM
Bradley - Thanks. :) I am following the same program right now. Why change it when I just got started? I will tweak it to make the best of things.

Bam Bam - I appreciate hearing from you. Looks like I may need you later on to watch my back.

Runt - I didn't want to do them hack squats either but they cool tho just like you man :cool: Have a good weekend!

rookiebldr
03-21-2003, 09:18 PM
Originally posted by CoCoa
Did you know today is the first day of spring? :nod:

friday march 21, 2003


OMG, I completely forgot it was spring. Where was the sun, the singing birds, the... I've been waiting so long for spring and then it comes and I ****ing forget to cheer.

It was raining and foggy here all day and I never saw the sun. :(

MonStar
03-21-2003, 10:17 PM
Nice job CoCoa on the squats and hack squats. Leg strength is really impressive man, keep up the hard work.

bradley
03-22-2003, 05:19 AM
Bradley - Thanks. I am following the same program right now. Why change it when I just got started? I will tweak it to make the best of things.


I agree with you. If it is working then go with it. I have always been taught not to mess with a good thing:)

Mik
03-22-2003, 12:25 PM
Nice leg day CoCoa, keep up the good work man. Yayy for spring!!!!!!

Coke
03-23-2003, 05:35 AM
Rookiebldr, MonStar, Bradley, and Mik -
Its gonna be getting hot around herre! :D Thanks much for words of support and encouragement, they are appreciated now more than ever ;)

sunday 3-23-03

Bench Press
135 x 8, 215 x 3, 215 x 3, 215 x 2

cable crossovers
60 x 8, 60 x 8

Close grip Bench
135 x6, 135 x 6, 135 x 6

Pushdowns
80 x 8, 80 x 8

db Curls
35 x 8, 40 x 6, 45 x 4

Cable curls
55 x 6, 60 x 5

EZ Reverse Curls
40 x 6, 40 x 6, 40 x 6

captain piddles
03-23-2003, 03:31 PM
215 x 3

nice benching :thumbup:

bradley
03-23-2003, 04:47 PM
Cocoa have you thought about maybe dropping down to maybe 205x5 and see how you do. Three reps seems like a low rep range unless you are going for strength, but either way your bench is still strong. Just thought I would throw that out there. Keep it up:)

kAiXuan
03-24-2003, 01:28 AM
how much do you weigh bro?
the bench looks good, I need to catch up

Coke
03-24-2003, 05:51 AM
Thanks for the remarks.... Hi Kaixuan

JustinF
03-24-2003, 06:25 AM
Your sessions are looking good Cocoa. Keep up the good work.

Isaac Wilkins
03-24-2003, 09:15 AM
Nice benching, man! I haven't had a chance to run through the last page of the journal, but are you trying for a 3x3, then bumping?

:thumbup:

Mik
03-24-2003, 09:17 AM
Nice bench strength CoCoa. Keep up the good work mate.

Coke
03-24-2003, 12:53 PM
JustinF, Borris, and Mik - I am grateful for the kind words! :) The weights used were ok but I will be happier with handling at least 225lbs on the regular Bench Press :p

Coke
03-25-2003, 05:15 AM
tuesday march 25, 2003

T-bar Row
110 x 5, 110 x 5

Pulldowns
160 x 5, 160 x 5

Seated rowing
160 x 6, 160 x 6

Reverse Pec Fly
90 x 6, 90 x 6

seated Laterals
100 x 8, 100 x 8

machine Press
110 x 6, 110 x 6

Coke
03-25-2003, 10:05 AM
quote for the day:
A journey of a thousand miles must begin with a single step

WillKuenzel
03-25-2003, 10:59 AM
Back and shoulder session looks good man. Are you trying in chins on this day too? I think you'd see some amazing results when you start adding those.

I like the quote too. Very true.

Isaac Wilkins
03-25-2003, 11:01 AM
Originally posted by CoCoa
JustinF, Borris, and Mik - I am grateful for the kind words! :) The weights used were ok but I will be happier with handling at least 225lbs on the regular Bench Press :p

No worries, bro. You'll get there soon enough.

Bam Bam
03-25-2003, 11:19 AM
co coa your avatar makes it hard for me to diet ! i must infiltrate the choclate factory and destroy the avatar

btw nice lifts bro

Workhorse
03-25-2003, 11:48 AM
Great job C, keep up the awesome work. Your strength is growing everyday... keep it up!! :thumbup:

Coke
03-25-2003, 12:21 PM
Homeyield - Yes, I plan to start adding in the chins, deadlifts, and upright rows too. I need to be doing what I haven't done much of yet to round things out. ;)

Borris - ... lol, most people don't feel too productive unless they have at least 2 of the 45lbs plates on each side, myself included. :cool:

Bam Bam - don't mess with the Reese's bro...j/k :p Thanks for the support

Workhorse - Thank You, I am doing better now indeed :)

Coke
03-29-2003, 03:22 AM
saturday 3-29-03

Bench Press
135 x 6, 195 x 6, 225 x 1, 195 x 6

close grip Bench
135 x 6, 145 x 6, 145 x 6

db Curls
45 x 6, 55 x 3, 55 x 3

Ab Isolator
100 x 8, 100 x 8, 100 x 8

Tank23
03-29-2003, 10:08 AM
looking good man...keep it up

-tank

runt
03-29-2003, 01:31 PM
Nice bench work!

Coke
03-30-2003, 07:09 AM
Tank23 - Thanks and welcome here! :) I am going to keep things on track.

Runt - Glad to have you lookin out :cool:

Coke
03-31-2003, 05:19 AM
monday 3-31-03

T-bar Rowing
70 x 6, 95 x 6, 120 x 5, 120 x 5

Seated Row
140 x 8, 170 x 5, 170 x 5

Press machine
100 x 8, 120 x 6, 130 x 4, 130 x 4

reverse pec fly
90 x 6, 100 x 6, 100 x 6

standing Calf raise
140 x 12, 180 x 10, 180 x 10

ericg
03-31-2003, 05:45 AM
Workouts are progressing nicely. Keep up the hard work!

Coke
03-31-2003, 10:22 AM
ERICG - Thanks, I see no reason to slow this thing down.

WillKuenzel
03-31-2003, 10:32 AM
Question for ya CoCoa, why did you toss in that press machine in that last workout? Is that for shoulders or chest?

Coke
03-31-2003, 11:26 AM
hi HY, that was actually a shoulder press machine used...

ElPietro
03-31-2003, 11:48 AM
Looks like you have really improved your bench numbers. Where you coming from having some time off? Or just starting out? Or did you just start off light and not go anywhere near failure. Good progress so far regardless.

Workhorse
03-31-2003, 12:11 PM
Keep up the great work C... weights are progressing nicely... keep it up! :clap:

Coke
03-31-2003, 12:20 PM
ElPietro - Big welcome mat for you Pete! :) I've lifted before so I am not a novice but I have such a long way to go. Even I look forward to seeing when I will plateau.

Workhorse - I'm slowly and surely approaching weights that are more respectable. Thanks a mil.

bradley
03-31-2003, 04:57 PM
Workouts looking good Cocoa:thumbup: Your bench numbers are getting up there. 195x6 is respectable IMO:)

Coke
04-01-2003, 06:09 AM
quote for the day

Growth itself contains the germ of happiness.*

Coke
04-01-2003, 06:14 AM
Bradley - Thanks for being supportive!

JustinF
04-01-2003, 06:39 AM
Looks good bro, continually progressing. :thumbup:

Mik
04-01-2003, 08:47 AM
Nice progress CoCoa! Your weights have realy shot up lately. You're obviously doing something right.

Coke
04-01-2003, 09:14 AM
JustinF and Mik - Really glad to hear from you guys! I've been getting to the gym regularly is all ;)

IceRgrrl
04-01-2003, 09:55 AM
Hi CoCoa...since you dropped in on my journal, I thought it was only polite to return the favor ;) I like your routine--nice and simple and covers all bases with the compounds plus a few bonuses. It's a lot like the routine I was doing before I switched over to sports specific training. And for a "novice," you're pretty dman strong!

Coke
04-01-2003, 10:21 AM
IceRgrrl - Nice of you to stop by. Thanks for the kind words. I wanted to be very basic at first with my workouts. :cool: I've experienced too much to consider myself a novice, its more like an early immediate level, lol... ;)

Isaac Wilkins
04-01-2003, 10:37 AM
Nice workouts, man! The close-grips will be coming up very soon, I'm betting.

I know what you mean about simplicity. It's nice to just go in, pound some heavy compound movements, and be done.

Silverback
04-01-2003, 02:06 PM
Cocoa im liking your simplicity :)

It obviously seems to be pushing you in the right direction, your lifts are starting to flurrish :thumbup:

What you weighing in at the moment? the 196 bench is a pretty sweet achievement and your physique will certainly back this up, providing your not eating chocolate every meal of the day of course! :D

keep it sweet, ya meathead

Coke
04-02-2003, 10:32 AM
Borris and Big-Ron - Thanks a lot, good to hear from you guys. :) I'm fighting cold symptoms the last couple of days :( hopefully this won't throw me off too far my next Bench day.

Mik
04-02-2003, 10:42 AM
That sucks! I've been fighting one for awhile as well (I think it's gone now). Get some rest and you'll be good to go in no time.

Coke
04-03-2003, 06:02 AM
:hello: Hi MIK I will be alright! :)

Coke
04-08-2003, 05:16 AM
monday 4-7-03

BACK

T-bar Rowing
90 x 6, 135 x 4, 135 x 4, 135 x 4

bar Pulldowns
160 x 4, 160 x 4, 160 x 4

seated Rowing
160 x 5, 185 x 2, 185 x 4

HS Pulldowns
180 x 3, 180 x 3

db one arm Row
70 x 6, 75 x 5, 80 x 5

seated machine Pullovers
130 x 6, 160 x 4, 160 x 4

kook
04-08-2003, 07:38 AM
Originally posted by CoCoa

seated Rowing
160 x 5, 185 x 2, 185 x 4



you got 2 on second set and 4 on the third set..
damn you must have been pulling hard
its a beautiful thing

Workhorse
04-08-2003, 08:03 AM
Good back day C... way to go!! :clap:

JustinF
04-09-2003, 02:48 AM
Nice back session bro, keep up the hard work.

Coke
04-09-2003, 05:27 AM
Kook - ...lol, it was nice that time and dude you know I don't play

Workhorse and JustinF - Thanks, I hope to be 100% soon.

Mik
04-09-2003, 09:45 AM
Nice back day for not being 100%! W00t! Keep up the hard work C.

ericg
04-09-2003, 09:52 AM
Nice back session man. Keep up the hard work!!

Coke
04-09-2003, 11:54 AM
Mik and EricG - You guys are great, the continuous support is greatly appreciated! :)

Manveet
04-09-2003, 06:17 PM
seated row strength is looking good. Great work.

Miss Rezza
04-09-2003, 07:43 PM
Awesome back strength you got goin' on Cocoa!! :D

Sux to hear about your cold, but it's good to hear you're almost 100% (...... although i think you may have passed your symptoms onto me!! :()

Ciao.

Coke
04-10-2003, 06:15 AM
Manveet - Thanks for giving props and coming to my journal.

Miss Rezza - Glad to see you :) lol, colds are no fun...

rookiebldr
04-10-2003, 06:29 AM
Tons of volume there on the back day. Sweet.

Coke
04-10-2003, 06:52 AM
Rookiebldr - I still have yet to get them deadlifts going ;)

WillKuenzel
04-10-2003, 07:18 AM
What are you waiting on to do deadlifts? Do you have an injury or something?

Coke
04-10-2003, 07:50 AM
HY - I do not have an injury, it is simply a matter of starting them which I will probably do next time :cool:

Mik
04-10-2003, 08:42 AM
Next time? Next time? I want 4 sets done today by lunch! :whip: :D

WillKuenzel
04-10-2003, 08:47 AM
:withstupi


Don't worry about anything. Even though you hear alot about technique and stuff its just picking up weight off the floor. Keep ya back straight and lift more with ya legs but you'll feel it in your lower back too. Just do it. You'll be much happier you did. :D

Coke
04-10-2003, 11:09 AM
Mik and Homeyield - I will get started on these pdq, lol... I know it is crazy not to do one of the main lifts but they are coming guys! :)

rookiebldr
04-10-2003, 02:41 PM
CoCoa, It wasn't until I joined this site that I started doing deads. I was not a fan of them so when I switched to HST, I dropped them like a hot potato. I was concerned that they would take too much out of my workout. However, since putting them back in at the beginning of the year, focusing on the form with the lighter weights and then moving up, I have finally become an advocate. I like them better then squats or bench pressing, maybe because I can see progress here and deads take advantage of my back strength. I feel they have helped a lot.

so DO them, wuss! ;)

bradley
04-11-2003, 03:21 AM
:spam:

*listens to crowd chanting DEADLIFT!!*:D

Coke
04-11-2003, 05:37 AM
Rookiebldr and Bradley - lol, you guys are crazy! :p
These appear to be the 'guy thing', all one needs to do is take a look at the Deadlift thread. :) I wish to become an advocate too bros. :cool:

JustinF
04-11-2003, 09:09 AM
DO IT COCOA, DO IT!!!!!!!!!!! ;)

Coke
04-12-2003, 11:06 AM
JustinF - Biggest Bro, you and some of the others ain't gonna give me no slack on this. :zipit: :)

Alex.V
04-12-2003, 11:12 AM
Deadlifts rule.

Coke
04-12-2003, 12:16 PM
Belial - Yes, those deadlifts do rule and so do you, and don't forget it - no matter how many thugs show up around here, You's the Man! :)

Coke
04-16-2003, 08:52 AM
quote for the day
Patience is the companion of wisdom.--

I will not be around for a few more days. :cool:
Its been nice so far and I wish the following people a Happy Spring and Summer:

Big-Ron
JustinF
EricG
Kook
Franjipani
Fuzz
Workhorse
Savannah
Tryska
Mik
MonStar
CarolinaGirl
ECTX
XrayGirl
Runt
Homeyield
Rookiebldr
Shankerr
Captain Piddles
Bradley
Skillz
Kenn
Bam Bam
KaiXuan
Borris
Tank23
ElPietro
IceRgrrl
Manveet
Miss Rezza
Belial
YoBrickWall *
Mixta *

Thanks a mil for supporting my efforts!:thumbup:

Mik
04-16-2003, 08:57 AM
CoCoa you better not be leaving without doing any Deadlifts!!!!!!;)

bradley
04-16-2003, 02:00 PM
You coming back Cocoa?

ericg
04-16-2003, 03:09 PM
Yeah man - whats going on anyways???

kook
04-16-2003, 09:42 PM
you better come back!!!
your the only that cares about kookdoggy

but u have a nice spring/summer too

JustinF
04-17-2003, 03:22 AM
What's up Cocoa, how long you leaving for?

Coke
04-17-2003, 10:56 AM
Mik, Bradley, EricG, Kook, and JustinF - I ain't goin nowhere, not just yet anyways. I am a professional consultant and can get overwhelmed at times though I dare admit it. :)

I have been thinking about changing my program, so we will see what I come up with. And more than likely I will start the new thing first of next week, I just don't know yet...

What I do know is this, I am not against hate. I'm not against anything or anybody. I simply cannot understand how someone (Budiak) can say they hate me when all I was doing was visiting my friend (Bradley).

What I also know is this, If the so called 'moderators' allow too many black jokes or racial slurs to run rampant around here, I may bail for real, and that ain't no joke. Meanwhile I wish to have fun with this as I originally intended.

By the way, Is this why Mystic Eric left? Whatever the reason I bet it wasn't even worth it and he could have stayed. Can't no monkey(s) ever stop CoCoa's show! :cool:

bradley
04-17-2003, 04:48 PM
Hey man just try and not let it bother you. I take what people say with a grain of salt sometimes (as my mom says:D). I would hate to see you leave and PM me if I can help with any problems.

Try not to work too hard.

Mik
04-19-2003, 03:27 PM
:withstupi

Coke
04-19-2003, 10:49 PM
Bradley - You have been blessed with a very wise mom :)

Mik - I was just sayin, "can't we all just get along", lol...;)

I've chosen to do the 5 day split, and it came about from gut instinct and also from some suggestions made, so Thanks Guys for giving your 2 cents earlier on, especially Mik.

SUNDAY
CHEST

MONDAY
BACK

TUESDAY
NO WORKOUT

WEDNESDAY
SHOULDERS

THURSDAY
ARMS

FRIDAY
NO WORKOUT

SATURDAY
LEGS

Silverback
04-20-2003, 02:57 AM
I hear what your saying about the racism and some of the members (not going to name, because it isnt my place to say) opinions are totally unjustified and unfair. Its no reason to pack your bags and leave, like brad said take it with a pinch of salt :)

Looking at your routine it seems a bit high on volume, think about it you grow when you rest and for me only 2 days of rest a week would seriously hamper my progress, i believe that a 3/4 day split would yield greater gains.

just my 2C though

B-R

YoBrickWall
04-20-2003, 07:00 AM
yo- happy easter

ybw

Coke
04-21-2003, 10:42 AM
Big-Ron - Thanks for being supportive, I don't want to lose friends for nothing. As a matter of fact I want more friends and associates from this site :) I wanted to give the 5 day split a try because I'd really like to train each body part by itself.

YoBrickWall - Thanks for wishing me well for Easter. It was a good day. Good luck with your next show! I am happy to hear from you and hope you will visit me again :cool:

WillKuenzel
04-21-2003, 10:50 AM
Your routine looks pretty similar to mine except I tend to put legs before shoulders so I can get a little bit more rest time in there for the upper body.

Good luck with the new routine. I like working out 4-5 days a week myself. Sometimes more but I really shouldn't. ;) (gotta have that rest)

bradley
04-21-2003, 02:12 PM
Best of luck with the new routine Cocoa. Don't forget to throw some deads in there somewhere;)

Isaac Wilkins
04-21-2003, 02:16 PM
Nice looking split, CoCoa.

I only question whether shoulders need their own day?

Workhorse
04-21-2003, 02:23 PM
Saturday - Legs
Sunday - Chest
Monday - Back

You're going to get tired... I promise. Your back workout will suffer from these 3 harsh days in a row.

ElPietro
04-21-2003, 04:34 PM
Do your deadlifts.

Coke
04-21-2003, 08:46 PM
Homeyield, Bradley, Borris, Workhorse, and ElPietro
Thanks for coming to say hello and giving me your input. It is much appreciated and always welcome! :) and, lol...
I will be sure to do them deadlifts on both back and leg days (probably rotate). :p

Skillz
04-21-2003, 09:59 PM
good luck wit the new routine, cocoa! looks kinda high volume, but who knows, i once did a 6 day split and gained! so u never know, its always good to experiment! best of luck with that

and about the racism, dont even trip man....think about this way....who doesnt like chocolate? only people with problems dont like chocolate :-D...must be bitter people too, cuz chocolate can be a sweet thing, aint i right? haha, like i said good luck wit the new split and everythin else

Skillz

Coke
04-22-2003, 06:06 AM
Skillz - Yes indeed, it is good to experiment. It was becoming obvious I needed to make changes. ;)
Thanks for being so thoughtful and kind - a little of that goes a long way. :)

Budiak - I do not dislike you or anyone else on this site, simply because I have not been here long enough, but I do know you seem extremely talented but maybe a little confused with how to present it. :p

mixta
04-22-2003, 06:46 AM
Hey there CoCoa, just had a bit of a browse, looks good. All the best with the new routine :D

Workhorse
04-22-2003, 07:28 AM
Just thought I'd pop in and say hi. Good luck with the new routine... :thumbup:

Coke
04-22-2003, 10:32 AM
:hello: Mixta and Workhorse - Thanks for wishing me well.

I know, I know, "where is the workouts?" - I promise to go in tomorrow and get started on it :D

Mik
04-22-2003, 10:41 AM
We'll be waiting!

Alke
04-22-2003, 06:15 PM
Not near enough workouts in this journal.....c'mon cocoa! lets see some weights!!!!

Coke
04-23-2003, 05:29 AM
Hi Mik and Kenn

4-23-03
WEDNESDAY
SHOULDERS

DB Press
35 x 12, 45 x 10, 50 x 4, 50 x 4

DB Lateral Raise
25 x 8, 30 x 6, 30 x 6

DB Bent Over Raises
30 x 8, 35 x 6, 35 x 6

BB Shrugs
175 x 10, 225 x 8, 225 x 8

Shoulder Press machine
80 x 8, 90 x 8

Reverse Pec Fly
70 x 8, 80 x 6

To be honest about it, I am not pleased but what should I expect? :(

mixta
04-23-2003, 06:25 AM
Looks good to me, I doubt my shoulders could handle that much work. What do you think about the reverse pec fly, ive tried them a few times and I dont mind doing them.

Mik
04-23-2003, 07:03 AM
What's not to be pleased about man? Looks like a solid shoulder day to me. I used to love reverse pec deck when I lifted at a gym. Db presses look good.

WillKuenzel
04-23-2003, 07:12 AM
What's bothering you about the workout man? Looks good to me. DB pressing is looking strong and the raises are looking good. You should be pretty well pleased with that workout. As long as you increased in something and didn't take any steps backwards then it was a good workout. Don't beat yourself up about it, we all have bad days.


Keep going. You're doing a great job man! :)

Tank23
04-23-2003, 08:06 AM
Hey CoCoa, good luck with the new split man.

I agree with workhorse, I think you could benfit with a rest day on either sunday or monday.

Nice shoulder workout dude.

-Tank

btw....i missed that post where you wished some of us a good spring or summer. My name was on that list...so thanks for that mate :) You have yourself a good summer/spring too eh!

......oh yeh....and it's autumn here in australia right now :D

kook
04-23-2003, 12:17 PM
cocoa thats a great shoulder day, i was putting up numbers like that not too long ago.. untill i started eating and then they skyrocketed. dont get down on yourself, keep ya head up you know your gonna get there real soon

Coke
04-24-2003, 06:15 AM
Mixta, Mik, Homeyield, Tank23, and Kook - Thanks for being so encouraging :)

GhettoSmurf
04-24-2003, 07:13 AM
i agree, with everyone else. that looks like a great workout. i'd love to be able to DB Press 50x4

and if your still down about it, then wait until next week and beat the snot out of your shoulders :D

bradley
04-25-2003, 03:43 AM
As long as you are progressing don't worry about the weights. Your muscles don't know the difference between a 50 and a 75lb. dumbell. They just now that you are lifting something heavy:) Keep up the hard work.

Coke
04-25-2003, 07:46 AM
GhettoSmurf - You are new, cool, and ghetto too ;) lol, ...wait till next week.

Bradley - I'm off to a slow start,, but at least it is in the right direction. :cool:

Workhorse
04-25-2003, 08:10 AM
That was a nice shoulder day C... keep it up boy, you're doing great!! :hello:

Coke
04-25-2003, 10:57 AM
Workhorse - Thanks. You have been giving me support from the beginning and I am grateful for it :) The new stats you have can cause me to turn green :D lol, j/k I am happy for you and you deserve it from working so hard!

Workhorse
04-25-2003, 11:04 AM
thanks man, but you're working hard too!! Keep it up!! :D :thumbup:

JustinF
04-28-2003, 05:51 AM
Hey, keep up the good work bro.

Mik
04-29-2003, 07:27 AM
Hey CoCoa, thought I'd check in. Where are the updates bro?

Coke
05-08-2003, 12:50 PM
:hello: Workhorse, JustinF, and Mik

:hello: Hi Everybody

Sorry for taking so long, I really don't mean to be on hiatus or anything. ;)

I am still doing the 5 day split but with a twist, almost like JustinF:

SUNDAY
LEGS

MONDAY
NO WORKOUT

TUESDAY
CHEST

WEDNESDAY
BACK

THURSDAY
NO WORKOUT

FRIDAY
SHOULDERS and ARMS

SATURDAY
NO WORKOUT

:)

YoBrickWall
05-08-2003, 01:04 PM
yo cocoa- lik yo workout. i used to do it that way.

ybw

Skillz
05-08-2003, 05:32 PM
split looks nice.....i used to use a couple different 5 day splits, sum worked pretty good...n glad to hav u back, u aint been here in a while

Skillz

Coke
05-10-2003, 07:00 AM
YoBrickWall - Thanks for coming back and it is good to have someone helpful like you around the site, I've seen how you have given good advice to those who wish to compete. :)

Skillz - It is always a pleasure to hear from you. Good to see you being consistent and sticking to your plan :cool:
Also, I do hope to be around more too. ;)

Coke
05-15-2003, 10:26 AM
quote for the day
All great achievements require time

I am doing ok and I hope all is well with you all. :)

I feel bad about not posting as much as before and I thank the many people who keep coming to the Chocolate Factory for me - you make me feel special in the short time I've been here. :cool:

Thanks for the kindness given to me. I am indeed grateful for those who have interest in my well being regardless as to whether I am around or not. So Thanks again! ;)

Skillz
05-15-2003, 03:41 PM
quote sounds right my guy, i'd hav to agree

glad to hear ur doin ok, stay up man, just keep doin ur thing n dont let nobody or no thing get in ur way

Skillz

JustinF
05-17-2003, 03:24 AM
What up CoCoa- keep at it bro.

Coke
05-17-2003, 05:41 AM
Skillz and JustinF - I chill at will, lol... almost like both you guys :)

bradley
05-17-2003, 05:42 AM
Don't be a stranger Cocoa:)

Let us see some of these workouts.

Coke
05-17-2003, 05:52 AM
Bradley - I hear you...I will be posting more. Today I ain't doing nothin - :cool:
Tomorrow I have tickets to Matrix2 :thumbup: and I'm supposed to do Legs in the morning. I am weaker so don't be laughing at my weights, lol ;)

Skillz
05-17-2003, 11:24 AM
tell me how the movie is! i might go see that tonite
Skillz

Coke
05-21-2003, 05:19 AM
Skillz - Matrix Reloaded was ridiculous and I don't go to too many movies opening weekend - :cool:
I was not disappointed, go see it dude! :)

mixta
05-21-2003, 05:26 AM
Ill have to see Matrix Reloaded soon, lets see some of those workouts CoCoa! :D

Coke
05-21-2003, 05:56 AM
Mixta - Whats been going on lately?

I don't want to appear so inconstant when I miss a workout here and there, and I had been doing too much of that.
So I am determined to be more consistent and may detail it once I do, meanwhile I have no other choice than to hang out a little...;) :D

quote for the day
Action conquers fear

:)

Skillz
05-21-2003, 07:48 AM
Cocoa, i went to see M2....i was a lil disappointed, kinda i guess lol....i was kinda lost durin the whole movie, so the plot was kinda wierd to me

but thats the best effects i've ever seen in my life, definately on top with the fighting and action scenes

i'd hav to say it was ok overall, i just think the plot would've been better

neways, havent seen u in a while, wats new?
Skillz

Coke
05-21-2003, 08:03 AM
Skillz - The movie was brilliant, especially being that the followup was done at the same time - An Herculean event for the Production! :cool:

The action and effects alone are worth viewing. This is probably the best movie of the year so far, with the possible exception of Bringing Down the House. :)

Alke
05-21-2003, 01:22 PM
Yeah I saw the matrix2 and thought ROCKED. I like all the effects and violence, I mean its a movie (I dont understand the people who say theres too much violence in movies, I mean- its just a movie for crying out loud) and I have always liked sfi-fi fantasy stuff.

the next one is supposed to be out in november I think?

Coke
05-22-2003, 06:35 AM
Kenn - Hey man, good to hear from you - The Matrix 'Revolutions" is scheduled for the fall.

I have been experimenting some with diets and what not, just to see what direction I will take later on. It should be decent but I will need more time to complete the actual plan I use. :)

Coke
05-26-2003, 06:05 AM
quote for the day
It is not where you begin, it is where you end that counts

:)

Workhorse
05-27-2003, 09:59 AM
Just thought I'd pop in and say howdy. I'm back. Keep up the great work C!

Coke
05-29-2003, 10:40 AM
Workhorse - It is good to know that you are around! :thumbup:

quote for the day
We become what we do.

JustinF
05-29-2003, 11:24 AM
:hello: Cocoa what's up bro? Where ya been? Where's the workouts?

Coke
05-29-2003, 12:14 PM
JustinF - Hey Big Bro, glad to hear from you. I am doing fine but have slacked in my training. That will change very soon and I should be posting more workouts ;)

mixta
05-31-2003, 12:03 AM
looking forward to seeing more workouts CoCoa, good to see youre doing fine- BTW I like the quotes for the day, adds a nice touch to the journal :)

Isaac Wilkins
05-31-2003, 12:02 PM
:hello:

'sup, CoCoa? Hopefully you'll start posting workouts again soon.

What kind of diet experiments are you doing? Diet is my pet project. ;)

Coke
06-04-2003, 05:27 AM
Mixta and Borris - Hi guys, Thanks for coming around here again.

The word "diet" may be misused. What I am doing is controlling what I eat and don't eat and when. Also I am more interested in what affects certain foods have on me. But I like to try eating the same things for 3 days in a row at least. There is a lot to see when you control your diet.

:)

Coke
06-12-2003, 09:00 AM
quote for the day
There's only one thing that can guarantee our failure, and that's if we quit.

This journal is near its end and I plan to start a new one, featuring more real bodybuilding and less general entries on my part - not that I have a real problem with that type of journal, its just not the style I need right now.

I appreciate my physique but need to take it for granted less and make obvious efforts to cultivate it in every way! :cool:

AdamGberg
06-12-2003, 09:04 AM
:lurk:

Coke
06-12-2003, 09:07 AM
AdamGberg - I don't know what to say, hope this is a vote of confidence.
:thumbup:

Coke
06-12-2003, 09:12 AM
another quote for the day
Experience is not what happens to a man; it is what a man does with what happens to him.

Coke
06-12-2003, 09:15 AM
final quote for today
Everything that happens happens as it should, and if you observe carefully, you will find this to be so.