PDA

View Full Version : The Chocolate BAR



Pages : [1] 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56

Coke
06-15-2003, 04:44 AM
June 15, 2003 - SUNDAY

QUADS

SQUATS
165 X 5, 165 X 5, 165 X 5

HACK SQUATS
140 X 5, 140 X 5, 140 X 5

SEATED CALF
60 X 15, 60 X 15, 60 X 15

Today's workout was preceded by a 5 minute walk and warmup set.

Budiak
06-15-2003, 04:48 AM
:hello:

GhettoSmurf
06-15-2003, 06:00 AM
Originally posted by Budiak
:hello: :withstupi

JustinF
06-16-2003, 03:16 AM
Wohoo!! Do I see a workout!! Welcome back bro!! :D
Let me be the first to offer you some :spam:

Rastaman
06-16-2003, 04:25 AM
:spam: :spam:

Budiak
06-16-2003, 05:41 AM
Dude I totally spammed this pad first.



*struts




*pisses on bush, trots away

JustinF
06-16-2003, 06:26 AM
Originally posted by Budiak
Dude I totally spammed this pad first.



*struts




*pisses on bush, trots away

Yeah, but I put in the first :spam:man!!! :p


*struts further


*pisses on bush androck

Coke
06-16-2003, 07:27 AM
Budiak - GhettoSmurf - JustinF - Rastaman
:) Glad you guys made it to the grand opening of my bar. This was a journal waiting to happen. ;)
Thanks for coming, now push off, will you? :p

Mik
06-16-2003, 07:31 AM
*peeks in, looks around, dances on bar* :D

Coke
06-16-2003, 11:13 AM
Mik - You are the "life of the party" special guest always. :cool:

Skillz
06-16-2003, 11:38 AM
glad to see u wit a new journal! everythin lookin tight...n good luck wit all that, its good to see u workin out...keep hittin those squats, numbers lookin good!
peace

Skillz

Wikked1
06-16-2003, 11:39 AM
Hey alright.......the chocolate bar......yeah now I know where to find all the chics in my office :D

Coke
06-16-2003, 12:41 PM
Skillz - Wikked1 - Thanks a mil for the fine sendoff - This is where the real journey starts!

AdamGberg
06-16-2003, 03:48 PM
:D just stopping in to say hi...good work on the squats! it is cool when girl's can do more than just a 45 on each side...i am impressed!!! :bow:

Praetorian
06-16-2003, 04:04 PM
*grabs a chocolate bar*

rock on man!

Isaac Wilkins
06-16-2003, 08:27 PM
Where are all of the good looking girlies dancing on the bar?

*looks around*

Nice workout, man! Do you use the hack squat sled, or a barbell?

*goes looking for bar girls*

fuzz
06-16-2003, 10:20 PM
Uh I don't think cocoa is a girl.

Also, good luck with the new journal, man!


Originally posted by AdamGberg
:D just stopping in to say hi...good work on the squats! it is cool when girl's can do more than just a 45 on each side...i am impressed!!! :bow:

Coke
06-17-2003, 05:46 AM
AdamGberg - Centaurion - Borris - Fuzz
:whazzup: I been lookin for you peeps!

June 17, 2003 - TUESDAY

CHEST

BENCH PRESS
175 X 5, 175 X 5, 175 X 5

INCLINE DB PRESS
50 X 5, 50 X 5

AB ISOLATOR
70 X 10, 70 X 10

Tank23
06-17-2003, 08:43 AM
Hey dude, just realised u got a new journal.

Whatever happened to the old one? So now we have 'the chocolate bar' but 'CoCoa's chocolate factory' is out of commision, so, may i ask, who is making these bars!?!? :D

Squats are looking good, we're at about the same level on them ;) What are your stats dude?

Geez, that bench press is lookin really nice too. You're way ahead of me on that one.

-Tank

PowerManDL
06-17-2003, 08:52 AM
This is the gheyest journal evah!

Coke
06-17-2003, 08:57 AM
Tank - PowermanDL
look at what the cat drug in here, lol j/k

The Chocolate Factory will never close....:)

Wikked1
06-17-2003, 09:16 AM
Cocoa you must be a morning person huh? Those AM workouts always kicked my butt. What's the Ab isolator a Machine??
What kind of split are you using? OK only 18 more questions to go (J/K).....nice AM workout!

Coke
06-17-2003, 10:09 AM
Wikked1 - I'm making the effort to get in and get done before work, and it is very challenging - Nowdays just getting to the gym is the key :) Yes, that is a machine for the abs - similar to sit ups but are done while seated.

Big & Tall
06-17-2003, 10:16 AM
:spam:

er, howdy :hello:

btw, why only one muscle group/day?

ericg
06-17-2003, 10:38 AM
nice to see you got a journal again bro - and some workouts as well.

also welcome to WBBB

Coke
06-17-2003, 11:50 AM
Big & Tall - EricG
Good to see you guys. I'm gonna have to wait and see what happens as far as any split goes, but at this point I just better get in there and do something. Nothing from nothing will leave nothing...;)

AdamGberg
06-17-2003, 02:28 PM
cocoa, what are your stats?

Coke
06-18-2003, 05:32 AM
AdamGberg - I stand around 5'9, and presently weigh less than I need to. I am guessing about 155lbs but I don't know and at this point don't want to know. As far as stats, we know I don't have Workhorse stats...

June 18, 2003 - WEDNESDAY

BACK

DEADLIFTS
225 X 6, 275 X 4, 275 X 4

DB ROWING
65 X 6, 70 X 5, 75 X 5

T-BAR ROW
100 X 3, 100 X 3, 100 X 3

PULLDOWNS
140 X 6, 150 X 4, 150 X 4

SEATED ROWING
160 X 4, 160 X 5, 160 X 5

BACK PULLUPS
BW X 3, BW X 3

AB ISOLATOR MACHINE
80 X 10, 80 X 10

ANGLED STANDING CALF
140 X 10, 140 X 10

ericg
06-18-2003, 05:43 AM
Nice back day - great job with the deads!! What kind of T-Bar row do you do? Is it a machine or is it with a BB tucked in a corner?? What kind of grip on the bar or machine do you use?

Wikked1
06-18-2003, 08:05 AM
Originally posted by CoCoa
Wikked1 - I'm making the effort to get in and get done before work, and it is very challenging - Nowdays just getting to the gym is the key :)


CoCoa Yes agreed consistency above everything else will get you some good results! Nice back day!!!

Coke
06-18-2003, 08:48 AM
EricG - Wikked1 - Thanks to both of you!
I used a regular grip just outside of shoulder width on the T-bar rowing machine (the chest supported variety).

Coke
06-20-2003, 05:28 AM
June 20, 2003 - FRIDAY

DELTS - TRICEPS

DB SHOULDER PRESS
45 X 5, 45 X 5, 45 X 5

DB LATERAL RAISE
25 X 7, 25 X 7, 25 X 7

DB BENT LATERALS
30 X 8, 30 X 8, 30 X 8

PUSHDOWNS
60 X 8, 70 X 6, 70 X 6

DB TRICEP EXTENSIONS
25 X 6, 30 X 5, 30 X 5

EZ-BAR LYING EXTENSIONS
35 X 6, 35 X 7, 35 X 7

Today's workout was preceded by a 5 minute walk and warmup set.

JustinF
06-20-2003, 05:50 AM
Nice session bro. Have you ever thought about doing dips? Those are the #1 tri exercise IMHO. Keep up the good work!

Wikked1
06-20-2003, 07:59 AM
Originally posted by JustinF
Nice session bro. Have you ever thought about doing dips? Those are the #1 tri exercise IMHO. Keep up the good work!
Agreed! Yeah dips are awesome ! You got a nice routine going CoCoa....keep it up! Dips might be a little too much at the moment but the sooner you can get after them the more your tris will thank you....you can always do some bench dips with your heels on the floor to get a good feel for this exercise....just my two cents.

Coke
06-20-2003, 10:42 AM
JustinF - Wikked1
Hey Guys, Thanks...I will have to add in those dips soon.

I thought yesterday was beautiful, it is hard to describe but it was probably the closest I've ever been to "nirvana" :cool:

WillKuenzel
06-20-2003, 10:43 AM
I just realized I hadn't posted in here yet! *Bad HomeYield* :D


Looks like you had a great workout. I too would also like to recommend dips but then again I am a little bias towards them. :)

Mik
06-20-2003, 10:49 AM
Dips rule! Enough said. :D

Coke
06-20-2003, 11:02 AM
Homeyield - Mik
You are my favs and can do no wrong - the 2 cents is appreciated!

Tankette
06-20-2003, 09:23 PM
Not that my opinion counts for much, but I love doing bench dips w/ my heels on an opposing bench and a 45lb DB in my lap. I find them positively addicting :).

Budiak
06-21-2003, 08:46 AM
The neat organization of your reps, weights, and sets is starting to make me nauseous.

Coke
06-22-2003, 05:27 AM
Tankette - Budiak
Who asked U2 anything? :p

Did you know there is a drink called the FU2 ??..lol, here are its contents:

FU2
(Shot. Alcoholic.)
Ingredients: Goldschlager, Midori melon liqueur, Rumple Minze, Jägermeister, 151 proof rum

Coke
06-22-2003, 10:31 PM
June 22, 2003 - SUNDAY

LEGS

SQUATS
185 X 5, 185 X 5, 185 X 5

HACK SQUATS
150 X 5, 150 X 5, 150 X 5

SL DEADLIFT
85 X 6, 135 X 6

STANDING LEG CURL
40 X 6, 40 X 6

LYING LEG CURL
50 X 7, 65 X 6

SEATED CALF RAISE
65 X 15, 65 X 15, 65 X 15

Wikked1
06-24-2003, 08:21 AM
Dude that drink sounds NASTY! Leg day yesterday Huh? Looks good keep it up! Squats are looking good!

Workhorse
06-24-2003, 08:26 AM
No wonder I haven't received an email from your journal... I just noticed this morning that you start a new one... damn I'm slow........ but here.... just for you.....
:spam:

I'll be in here more often now.... keep up the good work C!!!

clvmike19
06-24-2003, 08:31 AM
Nice leg day.

I think Id cry if I tried to drink that shot. BAH!!!

Big & Tall
06-24-2003, 09:09 AM
That is one nasty sounding shot.

Nice sessions, btw.

Coke
06-24-2003, 10:32 AM
Wikked1 - Workhorse - Clvmike19 - Big & Tall
You guys rock! Thanks - I am glad you showed up :) And I have to agree, that drink looks like an MF :D

ericg
06-24-2003, 11:01 AM
Nice session CC - the shot looks tasty as well!! Help the blood cicrculation for sure! Keep up the hard work man!!

Coke
06-24-2003, 12:31 PM
EricG
It is always good when friends stop in, and you are one of these. Thanks! :)

Coke
06-25-2003, 05:23 AM
June 25, 2003 - WEDNESDAY

CHEST & BACK

BENCH PRESS
185 X 5, 185 X 5, 185 X 5

DB INCLINE PRESS
55 X 4, 55 X 4, 55 X 4

T-BAR ROW
100 X 5, 110 X 5, 110 X 5

PULLDOWNS
120 X 6, 160 X 3, 160 X 3

STANDING CALF RAISES
160 X 10, 160 X 10

Mik
06-25-2003, 06:40 AM
Solid workout C. Keep up the great work man.

Wikked1
06-25-2003, 07:07 AM
Consistency...still hitting the gym good deal!! Keep getting after it CoCoa. You're winning the battle of getting in there! COOL!

Workhorse
06-25-2003, 07:48 AM
Great job C... keep up the good workouts!!!!

Coke
06-25-2003, 08:55 AM
Mik - Wikked1 - Workhorse
I like this continued support ;) I better be constant because it will not just show up in my backyard, you know? :)

Isaac Wilkins
06-25-2003, 09:22 AM
Nice benching, bro! Next week: 190!!!

kook
06-25-2003, 10:56 AM
kokoa!! you have workouts in this journal!! beautiful, and they're short, sweet and to the point, i like it

are they those kind where you run around to get everything done and bang it all out in a half hour? thats what i would be doin if it was before work like your doing

much luck

Coke
06-25-2003, 12:13 PM
Borris - Kook
Bros, the encouragement goes a long way. The morning workout pace is faster than normal but I must keep on - Pump it up!

Coke
06-27-2003, 09:57 AM
June 27, 2003 - FRIDAY

LEGS - DELTS

LEG EXTENSIONS
80 X 10, 90 X 10, 110 X 10, 140 X 8

LEG CURLS
100 X 10, 110 X 10, 120 X 8, 130 X 6, 130 X 6

CALF RAISES
140 X 10, 200 X 8, 200 X 8

SHOULDER PRESS MACHINE
130 X 8, 150 X 6, 170 X 3, 170 X 3

DB LATERALS
30 X 6, 30 X 6, 35 X 4, 35 X 4

REAR DELT ROW MACHINE
130 X 6, 130 X 6, 150 X 4, 150 X 4

Bruteman
06-27-2003, 10:23 AM
What, a leg day without Squats! You might get shunned if you keep that up! jk

Nice workout! You wanna trade me shoulders? I'de kill to lateral raise more than a 25!

fuzz
06-27-2003, 10:24 AM
Whats up C? Hows the diet been lately?

Wikked1
06-27-2003, 11:07 AM
Cocoa,Shoulder press machine? Damn is that Military style? Nice:D
What's with the volume have you decided to work in more sets?
Doesn't matter....good to see you're getting in there....nice workout man!

Coke
06-28-2003, 05:21 AM
Bruteman - those leg exercises were done to help the legs out, I should be doing legs tomorrow.

Fuzz - hey man, my diet is better but I just have to eat more.

Wikked1 - dude, you have become very helpful.


June 28, 2003 - SATURDAY

ARMS

DIPS
BW X 8, BW+20 X 6, BW+20 X 6

PUSHDOWNS
80 X 6, 80 X 6, 80 X 6

DB EXTENSIONS
35 X 4, 35 X 4, 35 X 4

DB ALTERNATE CURLS
35 X 7, 50 X 3, 50 X 3

EZ BAR CURLS
55 X 8, 65 X 5, 65 X 5

:)

Big & Tall
06-28-2003, 06:38 AM
Nice lifting, man. I especially like the laterals and dips. :thumbup:

I'd be a little wary of working tris the day right after my shoulder workout, but I guess you didn't do too much pressing so it's probably okay. Did you notice any soreness on your tri work?

cphafner
06-28-2003, 10:14 PM
workouts are looking nice cocoa. I love me some weighted dips. In your honor I am going to go drink a chocolate protein shake.

Coke
06-29-2003, 09:47 PM
Big & Tall - Cphafner
Thanks guys for lookin out and checking things out...:)
Doing tris the day after shoulders really did not have much impact on the session.

June 29, 2003 - SUNDAY

LEGS

SQUATS
205 X 5, 205 X 5, 205 X 5

HACK SQUATS
160 X 5, 160 X 5, 160 X 5

STANDING LEG CURLS
50 X 5, 50 X 5, 60 X 3

SEATED CALF RAISE
70 X 15, 70 X 15, 70 X 15

Today's workout was preceded by a 10 minute walk and warmup set.

Isaac Wilkins
06-30-2003, 01:02 AM
Nice leg volume, bro! Quick and to the point. That's what I like to see.

:thumbup:

Coke
06-30-2003, 05:13 AM
Borris
Good to hear from you again man, and as you can see I am sort of following your lead! ;)

June 30, 2003 - MONDAY

CHEST

BENCH PRESS
195 X 3, 195 X 3, 195 X 3

SEATED CHEST PRESS MACHINE
100 X 6, 100 X 6

CABLE CROSSOVERS
65 X 6, 65 X 6

AB ISOLATOR
90 X 10, 90 X 10

pruneman
06-30-2003, 05:38 AM
Originally posted by CoCoa
Big & Tall - Cphafner
Today's workout was preceded by a 10 minute walk and warmup set.

Workouts look solid man...short and intense! Good idea with the warmup. I find that warming (especially before lifting my legs) really helps. I usually ride my bike to the gym so I'm warm when I get there and I get a cooldown riding home.

keep up the hard work!

Coke
06-30-2003, 10:37 AM
Pruneman - My usual warmup is an actual running-walk on the treadmill and I may try the bike soon enough. I am glad to see you made some weight gains:thumbup:

Coke
07-01-2003, 05:18 AM
July 1, 2003 - TUESDAY

BACK

SEATED ROWING
140 X 10, 180 X 6, 190 X 4, 190 X 4

T-BAR ROW
110 X 4, 120 X 4, 130 X 3, 130 X 3

PULLDOWNS
170 X 3, 170 X 3, 170 X 3

AB ISOLATOR MACHINE
110 X 10, 110 X 10

STANDING CALF RAISE
220 X 8, 220 X 8

SEATED CALF RAISES
90 X 8, 90 X 8

Today's workout was preceded by a 5 minute running-walk.

JustinF
07-01-2003, 05:25 AM
Nice session bro. Good to see you back consistantly!! Kep up the good work.

Franjipani
07-01-2003, 05:55 AM
Ohhh errrr I see workouts :eek: ;)

:hello:

Coke
07-01-2003, 07:07 AM
JustinF - Franjipani
I've been getting in there as I should and feeling great - Thanks.
;)

aka23
07-01-2003, 07:22 AM
Nice workout. You had some good gains on the back exercises. I am curious about your split. You seem to have worked out for each of the past 5 days. Did you recently separate the back/chest and go to a 5-day split or is this just temporary during the transition?

cphafner
07-01-2003, 08:17 AM
Cocoa: how do you perform you sets when you do multiple sets of the same weight. For exaple you did 3 sets of 185 for 3 reps. Are you holding back on the first two? Are you getting spotted on all three?

Coke
07-01-2003, 09:10 AM
Aka23 - I missed my chest workout last Tuesday and so did it the following day with back. Presently I am in transition and don't have a concrete plan just the desire to train more and get stronger. Meanwhile it is probably best to take it one day at a time and also avoid overtraining.

Cphafner - I'm not holding back on any set, but I have more control of the situation by moving the weights up slow and surely.

YoBrickWall
07-01-2003, 10:32 AM
yo coccoa- one day at a time is the best plan.
looked at yo workout. i lik doing high volume but kinda the way yo do yo reps. right now im doing a high rep. just giving it a try
yo right pup and i have alot a fun. evryone wants to workout with us but they cant keep up. when we leave the gym ther sitting next door at the bar. priorty, i guess.

ybw

Wikked1
07-01-2003, 11:33 AM
I saw some DIPS in there....way to go Cocoa! Keep getting in there man......every day. Your arm workout is looking good!

Coke
07-01-2003, 12:00 PM
YoBrickWall
When you have a training partner situation like you guys have that is sheer luck. One day I may switch up and do the higher repetitions for variety plus that is how to get the look...;)

Wikked1
Thanks for the compliments - I appreciate the kind words always.

McBain
07-01-2003, 08:01 PM
keep it up CoCoa looks liek you are going ace!

pruneman
07-01-2003, 08:19 PM
nice back day man. for your pulldowns, what sort of grip do you use? just curious

iLUDEd
07-02-2003, 07:46 AM
so do you eat? just curious :scratch:
nice lifts dude.. :p

ElPietro
07-02-2003, 09:08 AM
Sorry if I've asked before, but how much do you weigh? Good job on bench.

clvmike19
07-02-2003, 09:18 AM
more eat. Good workouts!

Coke
07-02-2003, 11:04 AM
McBain - Thanks a mil man, I am glad you put it that way :)

Pruneman - The workouts are decent, thanks. Dude, i'm using the wide grips on the pulldowns.

iLUDed - lol, my appetite has stepped up a bit since I am in the gym more :D

ElPietro - My guess is around 155 lbs but I really have not weighed myself in some time. I feel better and I'm finally starting to see results.

clvMike19 - We gotta eat, don't we man? Thanks.

:)

Coke
07-03-2003, 05:32 AM
July 3, 2003 - THURSDAY

SHOULDERS

DB SHOULDER PRESS
55 X 3, 55 X 3, 55 X 3, 55 X 3

DB LATERAL RAISE
30 X 6, 30 X 6, 30 X 6, 30 X 6

DB BENT LATERALS
40 X 4, 40 X 4, 40 X 4, 40 X 4

DB ALT FRONT RAISES
25 X 6, 25 X 6, 25 X 6, 25 X 6

UPRIGHT ROW
35 X 6, 45 X 6, 55 X 6, 55 X 6

DB SHRUGS
80 X 10, 85 X 8, 85 X 8

AB ISOLATOR MACHINE
120 X 8, 120 X 8, 120 X 8

STANDING CALF RAISE
220 X 8, 220 X 8, 220 X 8

Workhorse
07-03-2003, 07:35 AM
Great shoulder day C... those weights are lookin' really good!! :thumbup: :thumbup: :thumbup: :thumbup:

Coke
07-03-2003, 08:25 AM
Thanks! I am not pleased with the presses. I hate to admit this, but I tried the 60's and did not get one rep bro...

Workhorse
07-03-2003, 08:30 AM
DB Militaries are incredbily hard to get up for the first rep... I know that when I have a spotter for my first rep, I can usually push out 2 more reps that set, easily. No worries, keep at it... you're getting stronger!! :D

Frozenmoses
07-03-2003, 08:35 AM
Impressive weights! You've got some very good strength for your weight. Oh, and won't you have some :spam:

Coke
07-03-2003, 08:55 AM
Workhorse - FrozenMoses
I guess I'm good pound for pound, I thought I could jump up faster but it is all good. Thanks for the compliments.

Coke
07-03-2003, 03:45 PM
Here is a drink called the 4th of July:

Fourth of July
(Shot. Alcoholic.)
Ingredients: Grenadine, Blue Curacao, Cream

pruneman
07-03-2003, 09:15 PM
man your shoulders must be fried...thats some killer volume.:strong:

Coke
07-04-2003, 01:44 PM
Pruneman
There is some soreness but not as much as you'd think, and it is actually kind of good to feel this way. Maybe I will do the same next session ;)

Wikked1
07-04-2003, 01:50 PM
Shoulder workout is looking Good Dude! Nice press work! LIke the sounds of the 4th of july drink.....got any spares? :D

Coke
07-04-2003, 03:02 PM
Wikked1
Good to see you mang, and on the 4th of July too...drink up dude!

McBain
07-04-2003, 03:26 PM
is the 4th of july independence day?

Coke
07-04-2003, 03:37 PM
McBain
Hope things are well for you as of late. Yes, this is the official day the USA celebratres freedom as its own country. :)

McBain
07-04-2003, 03:41 PM
thank you CoCoa,

i also hope you are in good health, may you live long and prosperous.

Coke
07-04-2003, 04:25 PM
That is so cool...Thanks, these workouts should take us in the right direction.

Sara
07-04-2003, 07:08 PM
Hi Cocoa nice journal!! I noticed your wieght training exercises are almost similar to mine freakishly cool!!

pruneman
07-05-2003, 10:24 AM
Originally posted by CoCoa
Pruneman
There is some soreness but not as much as you'd think, and it is actually kind of good to feel this way. Maybe I will do the same next session ;)

cool

Franjipani
07-05-2003, 06:51 PM
Originally posted by CoCoa
Thanks, these workouts should take us in the right direction.

Indeed......:D

I certainly hope you were suitably sore (my hamstrings are still sore from last Monday's workout for goodness sake...:eek: ). Its all good:thumbup:

Coke
07-06-2003, 05:37 AM
:)

Sara - PruneMan - Franjipani
Friends like you are fantastic...

July 6, 2003 - SUNDAY

LEGS

SQUATS
225 x 3, 225 x 3, 225 x 3, 225 x 3

HACK SQUATS
170 x 4, 170 x 4, 170 x 4, 170 x 4

STANDING LEG CURL
70 x 5, 70 x 5, 70 x 5, 70 x 5

SEATED CALF
110 x 10, 110 x 10

pruneman
07-06-2003, 07:01 AM
How those legs feelin?

Just out of curiousity, is there a reason why you keep the weight constant throughout your exercises? I've never seen it really done like this...then again i'm new to the BBing thing so I could be missing something.

Wikked1
07-06-2003, 12:21 PM
Nice Leg day Cocoa.....4 sets on the squats cool!
Keep those workouts coming dude!

Isaac Wilkins
07-06-2003, 04:03 PM
Nice leg day, CoCoa! Are you going to progress to 225 for four sets of five reps, or have you hit your goal by snagging three and are going to bump next week?

You'll be getting strong as a mule soon enough!

Coke
07-07-2003, 06:28 AM
PruneMan - Wikked1 - Borris
Thanks guys, my plan is to bump to 245 on squats the next leg session.

Workhorse
07-07-2003, 08:24 AM
Great job C... you're doinf awesome... great job!! :thumbup:

Mik
07-07-2003, 08:41 AM
Good work C. You'll get the 245 next time for sure.

Isaac Wilkins
07-07-2003, 08:42 AM
Originally posted by CoCoa
PruneMan - Wikked1 - Borris
Thanks guys, my plan is to bump to 245 on squats the next leg session.

That's what I'm talking about!

Coke
07-07-2003, 10:03 AM
Workhorse - Mik - Borris
The time is coming for me to trick these weights instead of having them trick me, lol :p

Coke
07-09-2003, 06:03 AM
July 9, 2003 - WEDNESDAY

CHEST & BACK

BENCH PRESS
205 X 3, 205 X 3, 205 X 3

SEATED CHEST PRESS MACHINE
130 X 3, 130 X 3, 130 X 3

T-BAR ROW
130 X 3, 130 X 3, 140 X 2, 140 X 2

PULLDOWNS
180 X 4, 180 X 3, 180 X 3

AB ISOLATOR
130 X 8, 140 X 8

ANGLED CALF MACHINE
240 X 8, 240 X 8

Workhorse
07-09-2003, 08:15 AM
Good chest and back day Cocoa!! How are you finding the volume you do? Are you liking it?

fuzz
07-09-2003, 09:08 AM
Good job, Cocoa - keeping consistent! =)

Coke
07-09-2003, 10:01 AM
Workhorse - Fuzz
I'm on course even if I miss a day though I really prefer to work each body part on its own. The volume of work I do I guess is cool, but I know I need more reps.

Thanks
:)

JustinF
07-09-2003, 11:25 AM
Hey bro, did you pick 3 as your work set, or is that where you fail? Nice session BTW.

Mik
07-09-2003, 11:28 AM
Nice session C. I was wondering the same thing as Justin.

Coke
07-09-2003, 11:35 AM
JustinF - Mik
Hi Guys, them three reps was all I could muster, lol :D

ElPietro
07-09-2003, 11:38 AM
Is this like a 3x3 routine you are doing? As in some freaky modification of a 5x5 routine?

Coke
07-09-2003, 11:44 AM
ElPietro
Glad you dropped in man.

To answer your question, yes. I originally planned to do at least 4 x 5, but more recently with the last couple of workouts I'm only able to get 3 to 4 reps. That is ok so long as I'm still able to bump...;)

ElPietro
07-09-2003, 11:51 AM
Cool, you may find progress grind to a halt sooner than later though. Lifting in low rep range is fine for a bit but it can plateau much quicker. I do it, but mainly because I am progressing, and haven't really determined all my maxes. Generally if I fail, I can do it the next week. But generally will only focus on one big compound in such low rep ranges and then follow up with higher rep sets, and higher rep sets on the isolation work as well.

When I saw your sets at first I thought it was speed work, not a bastardized form of 5x5. :p

Coke
07-09-2003, 11:55 AM
You know I thought the same thing. I know I will reach a peak sooner and the greater reps are inevitable. I am not ready to complain just yet but the adjustments will be made shortly...

Frozenmoses
07-09-2003, 03:00 PM
Awesome Chest and Back day, CoCoa. Very interesting rep scheme. What kind of future adjustments didja have in mind?

Bruteman
07-09-2003, 05:30 PM
I was going to ask a question about your sets and reps, looks like everyone beat me to the punch! So I guess I'll say "hi!" and nice chest and back workout.

pruneman
07-09-2003, 06:35 PM
That was a nice session today cocoa.

I haven't made it the whole way through your journal so it may be posted already, but what are your stats? Weight, BF, etc?

ryan1117
07-09-2003, 07:07 PM
Nice job on the bench. Have you tried for 225 yet?

aka23
07-09-2003, 08:55 PM
Nice gains with the chest exercises and pulldowns. I am curious, do you do any exercises that emphasize your lower back, such as the ones listed at http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1945210 ?

mixta
07-10-2003, 06:19 AM
:hello:

Nice workout CoCoa!

Coke
07-10-2003, 06:54 AM
FrozenMoses - Bruteman - Pruneman - Ryan1117 - AKA23 - Mixta

Thanks to you all for the compliments, and I am indeed grateful to hear from you!

...I have been a little guilty of neglecting deadlifts on back day last couple of sessions but that is ok for now.

;)

JustinF
07-10-2003, 07:33 AM
Originally posted by CoCoa
FrozenMoses - Bruteman - Pruneman - Ryan1117 - AKA23 - Mixta

Thanks to you all for the compliments, and I am indeed grateful to hear from you!

...I have been a little guilty of neglecting deadlifts on back day last couple of sessions but that is ok for now.

;)

tuttut That's the staple of any workout bro!! j/k. Sessions are looking good bro.

Workhorse
07-10-2003, 07:59 AM
I hardly ever do deads.....

*runs and hides*

Mik
07-10-2003, 08:03 AM
Originally posted by Workhorse
I hardly ever do deads.....

*runs and hides*


:eek:

Workhorse
07-10-2003, 08:20 AM
But everytime I do them I make PR's... its weird. :eek: :D

Coke
07-10-2003, 09:43 AM
Justinf - Workhorse - Mik - Gee, Thanks for being such understanding cats, lol...

Coke
07-11-2003, 10:52 AM
July 11, 2003 - FRIDAY

DELTS

DB SHOULDER PRESS
55 X 5, 60 X 2, 60 X 2

DB LATERAL RAISE
35 X 6, 40 X 5, 40 X 5

REVERSE PEC FLY
60 X 10, 90 X 7, 120 X 3

SHOULDER PRESS MACHINE
100 X 6, 110 X 4

Today's workout was done on the fly (lunch hour), and at least I got those 60's... Otherwise it was nothing to write home about.

Mik
07-11-2003, 11:46 AM
Looks like aq good session to me CoCoa. Good work on the 60s.

Bruteman
07-11-2003, 04:55 PM
Nice shoulder work CoCoa! You've got some balls doing doubles on DB Shoulder press. :thumbup:

mixta
07-12-2003, 07:51 AM
Today's workout was done on the fly (lunch hour), and at least I got those 60's...

Nice shoulder workout CoCoa :thumbup:

Wikked1
07-14-2003, 07:59 AM
Yeah now that's what I like to see.....dedication a lunch hour workout way to go dude!

cphafner
07-14-2003, 09:07 AM
fridays workout looked good. Short, sweet, and to the point. The 60's are on tb db press were nice.

McBain
07-14-2003, 08:48 PM
woohoo!

nice work CoCoa-i been thinking about going to teh gym during lunchbreak but i dont really trust the showers tuttut

Coke
07-14-2003, 09:31 PM
Mik - Bruteman - Mixta - Wikked1 - Cphafner - McBain

Thanks a mil guys for coming and giving props on my last effort. :)

And I am always happy to have friends drop by to keep this place rockin... ;)

Coke
07-16-2003, 05:29 AM
July 16, 2003 - WEDNESDAY

LEGS & CHEST

SQUATS
195 X 4, 245 X 4, 245 X 4, 245 X 4

HACK SQUATS
180 X 4, 180 X 4, 180 X 4

STANDING LEG CURL
80 X 4, 80 X 4, 80 X 4

ANGLED CALF RAISES
260 X 8, 260 X 8, 260 X 8

SEATED CHEST PRESS MACHINE
120 X 6, 140 X 3, 140 X 3, 150 X 2

CABLE CROSSOVERS
70 X 7, 75 X 5, 75 X 5

I had to miss my last couple of workouts due to going away last weekend - I even had to take off work on Monday but 10 days later I still did those squats and reached the 245's ;) ....

Mik
07-16-2003, 05:46 AM
Nice leg day C. Those squats are lookin' really strong. Doesn't going away really screw things up? Hope you had a good time.

Coke
07-16-2003, 05:49 AM
I had way too much fun (if there is such a thing) but I was not sure if I could still bump it 10 days later and went in there and proved it.

JustinF
07-16-2003, 06:20 AM
Nice job on the squats bro. Don't worry about missing a little time, sometimes it's good for ya.

Coke
07-16-2003, 07:00 AM
Thanks for stopping by Big Bro and giving the compliment!

Wikked1
07-16-2003, 08:31 AM
Looking good on the Squats CoCoa! Nice progression on the weight!
Missed a couple workouts and still got right back into it? Good deal.....stick with it man keep on getting your butt in there and cranking out those wieghts that IS the crucial element!

Coke
07-16-2003, 08:40 AM
Thanks for the encouragement.
:) I am glad to see you back around...

cphafner
07-16-2003, 09:30 AM
nice squattin. Whats up with the chest movements? Making up for those missed workouts, or just trying to work it twice?

Coke
07-16-2003, 10:21 AM
Thanks man. I'm just trying to make sure I don't get off track! I plan on doing back the next session.

pruneman
07-16-2003, 08:31 PM
That's a nice looking leg day cocoa. You seem to be very dedicated to your workouts. I'm sure you're seeing some good gains in the mirror as well as the weights. Keep up the hard work.

Coke
07-17-2003, 05:31 AM
Pruneman - I am seeing a little something something, as they say lol ;) Thanks!
__________________________________

July 17, 2003 - THURSDAY

BACK & SHOULDERS

SEATED ROWING
160 X 8, 200 X 5, 210 X 4, 210 X 4

T-BAR ROW
100 X 5, 140 X 3, 140 X 3, 150 X 2, 150 X 2

PULLDOWNS
140 X 8, 190 X 3, 190 X 3, 190 X 3

SHOULDER PRESS MACHINE
90 X 8, 110 X 6, 140 X 3, 150 X 2, 150 X 2

DB LATERAL RAISE
35 X 5, 40 X 5, 45 X 2, 45 X 2

DB BENT LATERALS
45 X 5, 50 X 4, 50 X 4

REVERSE PEC FLY
90 X 4, 110 X 2

Today's workout was preceded by a 5 minute walk

Wikked1
07-17-2003, 06:25 AM
CoCoa,Hey man....you're really progressing on the weight dept. Lat raises look good, I'm wincing even thinking about throwing 45's out that far!

JustinF
07-17-2003, 06:48 AM
Nice session bro. Keep it up.

ericg
07-17-2003, 08:37 AM
Nice lifting man. You ever think about doing some chins for your back?

Frozenmoses
07-17-2003, 08:39 AM
Originally posted by Wikked1
CoCoa,Hey man....you're really progressing on the weight dept. Lat raises look good, I'm wincing even thinking about throwing 45's out that far!

I agree. I think my arms would go flying off at the top of the ROM using 45's, lol. Awesome job, CoCoa!

Coke
07-17-2003, 09:09 AM
Wikked1 - Justinf - Ericg - FroMo
:thumbup: The support you guys provide goes a long way to help keep CoCoactivated, lol

McBain
07-18-2003, 12:37 AM
:spam:

:thumbup:

Coke
07-18-2003, 05:40 AM
Glad you stopped by to say hello McBain.

As the ole saying goes, Thank God its Friday! And this is the start of the weekend for many:

Three Day Weekend
Ingredients: Jägermeister, Malibu rum, Pineapple juice, Grenadine (or cherry juice)

:)

Wikked1
07-18-2003, 06:30 AM
CoCoa that sounds good but the Jagermeister in with all that tropical stuff? WHEW....I guess I'd have to try if before I critique it.

cphafner
07-18-2003, 08:59 AM
Originally posted by CoCoa
Glad you stopped by to say hello McBain.

As the ole saying goes, Thank God its Friday! And this is the start of the weekend for many:

Three Day Weekend
Ingredients: Jägermeister, Malibu rum, Pineapple juice, Grenadine (or cherry juice)

:)


surfers on acid is my favorite shot(all of the above minus grenadine). Do you float the grenadine in that shot, or is it on the bottom?

Coke
07-18-2003, 11:33 AM
Hey guys, good afternoon...with the drink you top off with the pineapple juice and grenadine.

There is indeed a drink known as the surfer on acid without the grenadine (thanks Cphafner - very good man, you know about it)...

Surfer on Acid (Shot. Alcoholic.)
Ingredients: Jägermeister, Malibu rum, Pineapple juice

:)

cphafner
07-18-2003, 11:40 AM
cphafer=ex bartender

Bruteman
07-18-2003, 12:56 PM
:lurk:

Coke
07-18-2003, 01:13 PM
Hi Guys, here is my workout this afternoon:

July 18, 2003 - FRIDAY

ARMS

FRENCH CURL MACHINE
80 X 4, 80 X 4, 90 X 2

PUSHDOWNS
90 X 6, 90 X 6, 90 X 6

DB EXTENSIONS
35 X 6, 40 X 2, 40 X 2

DB ALTERNATE CURLS
40 X 8, 50 X 5, 55 X 3

EZ BAR CURL
75 X 6, 85 X 4, 85 X 4

Isaac Wilkins
07-19-2003, 10:40 AM
Damn it, son, you're gonna get strong if you keep lifting like that!

tuttut

:D


PS The Jaeger and I are old friends.

Coke
07-20-2003, 06:11 PM
Borris
You and the jaeger, why I find that hard to believe man, lol...:p
Thanks!

:)

July 20, 2003 - SUNDAY

LEGS

SQUATS
265 X 2, 265 X 2, 265 X 2

STANDING LEG CURLS
90 X 2, 90 X 2

LYING LEG CURL
110 X 3, 110 X 3

ANGLED CALF RAISES
280 X 6, 280 X 6

AB ISOLATOR
140 X 8, 140 X 8

It was tough today and I really should have waited a couple more days before even doing the squats again, but I still bumped regardless...

ryan1117
07-20-2003, 06:23 PM
Why did you do squats so close together? Do you have a busy week coming up and wanted to get them done?

ericg
07-21-2003, 06:00 AM
Nice sessions man. Keep up the hard work and keep posting those drinks!

Wikked1
07-21-2003, 06:34 AM
Hey Man,Nice Squats! Keep hammering away at them.....yeah those drink recipes are wild......damn good thing I don't try them! I'd have a real hard time recuperating!

Coke
07-21-2003, 07:26 AM
Ryan1117 - Ericg - Wikked1
Happy to see you again...I need friends like you all!

July 21, 2003 - MONDAY

CHEST & BACK

BENCH PRESS
185 X 3, 215 X 3, 215 X 3, 215 X 3

CABLE CROSSOVERS
75 X 6, 80 X 5, 85 X 4, 85 X 4

SEATED CHEST PRESS MACHINE
130 X 5, 160 X 2, 160 X 2

SEATED ROWING
180 X 5, 220 X 2, 230 X 2, 230 X 2

T-BAR ROW
110 X 5, 160 X 2, 160 X 2, 160 X 2

PULLDOWNS
160 X 4, 200 X 2, 200 X 2

Bruteman
07-21-2003, 10:35 AM
Hey there CoCoa. Workouts looking good. If you keep progressing like this your gonna pass me up! Can't be having that now!

*leaves to eat and lift more*

ElPietro
07-21-2003, 01:17 PM
Nice benching. Just wondering why you only did 3 sets of 2 squats? I don't understand the point of these. Are they heavy doubles? If so I guess I understand then, but if they aren't extremely taxing, then I don't think you are doing enough to facilitate growth, or spark an increase in strength, in my opinion. Just wondering.

Alke
07-21-2003, 04:49 PM
hey cocoa, damn looks like you turned up the intensity a few notches there....NICE!

I am just now catching up on journals and hey, I gotta say you have really been having some nice sessions.

Tank23
07-22-2003, 12:35 AM
Yeh I agree with everyone here...things are lookin really good CoCoa. You've got some nice strength happening there.

Coke
07-22-2003, 05:21 AM
Bruteman - ElPietro - Kenn - Tank23
Thanks a mil guys for the kind words...

Pete, the whole idea was to bump and use heavier weights on the next session 'regardless' of the reps...

:)

July 22, 2003 - TUESDAY

SHOULDERS

DB SHOULDER PRESS
55 X 5, 60 X 3, 60 X 3, 60 X 3

SHOULDER PRESS MACHINE
150 X 2, 150 X 2, 150 X 2

DB LATERAL RAISE
35 X 5, 45 X 3, 45 X 3, 45 X 3

DB BENT LATERALS
45 X 6, 55 X 3, 55 X 4, 55 X 4

DB SHRUGS
90 X 8, 95 X 6, 95 X 6

SHRUG BAR
230 X 5, 230 X 5, 230 X 5

REVERSE PEC FLY
100 X 5, 100 X 5, 100 X 5

LATERAL RAISE MACHINE
100 X 10, 100 X 10

ANGLED CALF RAISES
300 X 6, 300 X 6, 300 X 6

SEATED CALF RAISE
100 X 10, 110 X 8, 110 X 8

CALF RAISES ON LEG PRESS
400 X 8, 400 X 8

LEG RAISES - 3 X 12

AB ISOLATOR
150 X 8, 150 X 8, 150 X 8

Wikked1
07-22-2003, 06:17 AM
Shoulder routine is looking good CoCoa and all of it early this morning! I still have mine to look forward to! :D MAN those LAT raises are looking STRONG DAMN,and the shrugs are coming along like gangbusters! Keep up the good work Man!

Shane
07-22-2003, 06:57 PM
I think we have the same level of shoulder strength Cocoa, except for those lat. raises. Damn, how do you get that much weight up!

Coke
07-23-2003, 05:33 AM
Wikked1 - Shane
Thanks for the props on my shoulder session, the laterals are a stonger suit...

:)

... thanks again!

Wikked1
07-23-2003, 06:52 AM
Man I am glad you can do it.......good going keep it up! props hell man you deserve them.....been hitting it regulary like clockwork and if I rememner right that was your #1 priority.....so keep it up !!

Coke
07-23-2003, 06:57 AM
Wikked1
.. You got it man, getting in the gym is key - there is no way around it...

;)

Its been happening too, thanks man as always! :)

Coke
07-24-2003, 11:12 AM
July 24, 2003 - THURSDAY

ARMS

FRENCH CURL MACHINE
80 X 5, 90 X 4, 100 X 2

PUSHDOWNS
100 X 3, 100 X 3, 100 X 3

DB EXTENSIONS
40 X 4, 40 X 4, 40 X 4

DB ALTERNATE CURLS
50 X 4, 55 X 5, 60 X 2

EZ BAR CURL
85 X 6, 95 X 3, 95 X 3

:)

Wikked1
07-24-2003, 11:18 AM
Yo WHOA hey what's going on here?.....your weights are progressing so damn fast I can't keep track! Good job!!! You're going by leaps and bounds man.....don't you think it's time you slowed down somewhat?? (j/k) keep it up and I better not blink cause it looks like next week you'll be curling 75's at this rate!

Coke
07-24-2003, 12:06 PM
Wikked1
The way I felt this week has been subpar, but I still went in this afternoon since I skipped this morning. I was happy to still be able to bump some...:)

Dude, you have become most supportive and I am glad to see you are doing well - you have clearly stepped it up a few notches! :thumbup:

Bruteman
07-24-2003, 09:44 PM
Workout= :thumbup:


Do you sit down or lie down for DB extensions?

Coke
07-25-2003, 05:41 AM
Bruteman
Thank you, man I usually do the db tricep extensions standing up - just from habit...

Wikked1
07-25-2003, 09:42 AM
Well CoCoa man the weekend is here so hope you're up to snuff by then....hope you get feeling better and hhhmmm no workout posted yet....maybe you're in the gym right now like you should be!

Coke
07-25-2003, 09:49 AM
Wikked1
Wish me lots of luck man, I plan on legs the next go round...

steveo
07-25-2003, 12:29 PM
damn dude you have some serious strenght on some of those lifts there. Nice work.

Coke
07-25-2003, 12:42 PM
Steveo
I have been almost on autopilot as far as getting to the gym is concerned, and it goes a long way to establish the habit man. I'd like to think I am just getting started ;)

Thanks for the kind words...:)

McBain
07-25-2003, 09:38 PM
hey meataxe what else is there left to say except for.....

:spam:

ectx
07-25-2003, 10:37 PM
Oooohhhhh....another curl jockey.


:spam:

Coke
07-26-2003, 06:23 AM
McBain - ECTX

Hello fellas, whats with this back to back spam shxx? - :D , j/k

Another day in paradise, ohh err I mean the gym...

July 26, 2003 - SATURDAY

LEGS

SQUATS
285 X 1, 285 X 2, 285 X 2

STANDING LEG CURL
90 X 2, 90 X 2

LYING LEG CURL
110 X 3, 125 x 2

ANGLED CALF RAISE
300 X 6, 300 X 6

----------------------------

CHEST & BACK

SEATED CHEST PRESS MACHINE
150 X 3, 160 X 2, 160 X 3

CABLE CROSSOVERS
75 X 8, 80 X 5, 80 X 5

PEC DEC FLYS
70 X 8, 90 X 6

T-BAR ROW
110 X 6, 140 X 3, 160 X 2, 160 X 2, 170 X 2

PULLDOWNS
180 X 4, 210 X 2, 210 X 2, 210 X 2

DB ROWING
75 X 5, 85 X 3, 95 X 3, 95 X 3

AB ISOLATOR
160 X 6, 160 X 6, 160 X 6

LEG RAISES
3 X 12

AB BENCH
5 X 9

It was important for me to mix things up some today, and maybe tomorrow or the next day too... The 285's were tough, but like that song - when the going gets tough the tough gets going (it was a real mf too)

Coke
07-27-2003, 05:28 AM
July 27, 2003 - SUNDAY

SHOULDERS & ARMS

DB SHOULDER PRESS
45 X 8, 60 X 5, 60 X 4

DB LATERAL RAISE
40 X 5, 45 X 5

DB BENT LATERALS
45 X 5, 55 X 5

DIPS
35 X 6, 35 X 5

SEATED TRICEP MACHINE
80 X 8, 100 X 6

SEATED CURL MACHINE
110 X 5, 120 X 3

ONE ARM CABLE CURLS
70 X 6, 75 X 4

AB ISOLATOR
170 X 8, 180 X 7

ANGLED CALF RAISES
320 X 6, 320 X 6

------------------------------

LEGS

HACK SQUATS
190 X 6, 200 X 3, 210 X 4, 220 X 4

STANDING LEG CURLS
60 X 4, 80 X 4

LYING LEG CURL
95 X 6, 110 X 3

SEATED CALF RAISES
90 X 12, 100 X 10

These were actually two sessions - am/pm, unlike yesterday which was all done in one fell swoop...

;)

pruneman
07-27-2003, 02:10 PM
Nice workouts man...that's some impressive calf work.

BTW i haven't been meaning to neglect your journal...this is the first time i've been on in a while...work is killing me. Also, just a little tid-bit...I work in the cocoa capitol of the world...Hershey. Peace bro

Coke
07-27-2003, 03:24 PM
Pruneman
..it is always nice to have you drop by - thanks for your compliment. No way man, I did not know you were in PA :)

pruneman
07-27-2003, 06:03 PM
Originally posted by CoCoa
Pruneman
..it is always nice to have you drop by - thanks for your compliment. No way man, I did not know you were in PA :)

Thanks man.

you're not a local are ya?

Coke
07-27-2003, 09:59 PM
Not you again dude, lol :p - I live in Toledo, Ohio...

Wikked1
07-28-2003, 06:25 AM
Hey Dude,your weights are through the roof woo-hoo! And.....YUP (I had to dbl check) but I saw some dips in there too!Excellent! :D

Bruteman
07-28-2003, 06:51 AM
Holy Cow that's a lot of working out in 2 days! :bow:

Toledo huh. There are some comps up there I can enter. I'll let you know if I'm up that way and you can watch me get pummled.

Coke
07-28-2003, 08:33 AM
Wikked1
You saw correct my friend, I have not done the dips lately - they felt good too. Thanks!

Bruteman
Tell me about it dude, I may have crossed the ever delicate overtraining line with all that work, lol-:D

I go to Maryland a couple of times per year and pass through your area. Do you live near the turnpikes l-80 or l-76, if so I can stop for a minute to take a break and say hello in person.

You are welcome anytime - just let me know when you are in the area!

Workhorse
07-28-2003, 08:55 AM
:hello:

fuzz
07-28-2003, 09:06 AM
So when you hitting 3 plates on the squat, mang?

Sara
07-28-2003, 09:40 AM
Cocoa, hey whassup wanted to come check on you, btw very impressive curling numbers, make me feel like I'm using nose scratchers!!

Coke
07-28-2003, 10:19 AM
Workhorse - Fuzz - Sara
Thanks for dropping in to say hello...

I doubt if I bump this week on the squats. I want a better handle on those 285's squats and get the reps up first - ;)

Big & Tall
07-29-2003, 11:08 AM
Damn, man, I don't stop in for a couple of weeks and your weights go through the roof! Everything is looking ace--nice leg work especially.

Isaac Wilkins
07-29-2003, 11:45 AM
Weren't you just squatting like 240 something? :eek:

Damn, bro! Keep packin' it on!!!

Coke
07-29-2003, 12:11 PM
Big & Tall - Borris
..wonders never cease, I got the partners up in herre - :p

I have been moving up 20lbs each week on average for legs (squats), everything else about 10lbs. Now I am finally slowing up because those heavy weights can be challenging but that is this game... ;)

Thanks to you both!

YoBrickWall
07-29-2003, 06:46 PM
yo cocoa- i didnt know yo was from the detroit area/ maybe next spring yo can go to grayling for the northern michigan bodybuilding championship

ybw

pruneman
07-29-2003, 08:24 PM
:hello:
You don't need me to tell you that you're workouts are kickin' a$$

...but I will anyhow.

Good job bro...keep pushin that weight!

prune

JustinF
07-30-2003, 04:46 AM
Damn. Hella nice sessions you're having. Your dedication is paying off. Keep it up.

Wikked1
07-30-2003, 09:02 AM
Where's the workout......I must be in here at the wrong time....I'm sure you're still hitting it maybe just no time to post I will check back later....I expect to see some big weights! :D

Coke
07-31-2003, 05:39 AM
YoBrickWall - PruneMan - JustinF - Wikked1
Hey BB Gang, good to see you... :)

I knew earlier my schedule would be chaotic but I did not anticipate this. Lately I have been living on hardly any sleep, and I was lucky to even get that. The food consumption has been lower as well - so I thought it best to take a couple of days off... I am about to go into the next phase tomorrow...

:)

Wikked1
07-31-2003, 06:15 AM
Get some sleep man! Couple days off is good for you ONCE IN A WHILE.......have a good couple days off.

Coke
07-31-2003, 08:45 AM
Wikked1 - :hello:
Hi top poster of the last 7 days...:D , I made the top 10 too and for the first time dude...;)

There is no drink that is presently my fav - but this used to be one of em:

Black Russian (Cocktail. Alcoholic.)
Ingredients: Vodka, Kahlua

:)

JustinF
07-31-2003, 08:51 AM
MMMMM, those are good. :D

Coke
08-01-2003, 02:15 PM
JustinF
...Can you believe some of them drinks are good for you too? - I sure do at times, lol - ;)

August 1, 2003 - FRIDAY

CHEST & BACK

DB INCLINE PRESS
60 X 6, 65 X 5, 70 X 3

CHEST PRESS MACHINE
120 X 6, 160 X 5, 180 X 4

PEC DEC FLYS
120 X 6, 135 X 5, 150 X 4

SEATED ROWING
185 X 5, 210 X 4, 210 X 4

PULLDOWNS
185 X 3, 185 X 3, 185 X 3

ANGLED SEATED CALF
300 X 10, 320 X 8, 340 X 6

AB ISOLATOR
160 X 8, 180 X 8, 200 X 8

:)

Wikked1
08-01-2003, 02:38 PM
Yeah I don't know what's up with the top poster thing ....I must be spending too much time here or something.......must get back to work......nah work sux my projects load is crap this week.....*yawn*
Nice workout.....I thought you were taking some time off?
Yeah I guess everyone else is slowing down on the posts cause I remember some guys having 200+ posts when I first visited this place.....

Coke
08-02-2003, 06:02 AM
Wikked1
Glad you dropped by mang...

August 2, 2003 - SATURDAY

SHOULDERS & ARMS

DB SHOULDER PRESS
50 X 8, 65 X 2, 65 X 2

DB LATERALS
45 X 6, 50 X 3, 50 X 3

DB BENT LATERALS
50 X 6, 60 X 3, 60 X 3

DIPS
45 X 5, 45 X 5, 45 X 5

SEATED TRICEP MACHINE
120 X 6, 130 X 5, 140 X 5

DB EXTENSIONS
40 X 6, 45 X 2, 45 X 2

DB ALTERNATE CURLS
50 X 8, 55 X 5

SEATED CURL MACHINE
120 X 6, 130 X 3

ONE ARM CABLE CURL
80 X 4, 85 X 2

Bruteman
08-02-2003, 07:22 AM
Yet again, another nice workout!

I don't live close enough to those turnpikes for you to just stop in. I will let you know if I'm in your area though.

Coke
08-04-2003, 05:23 AM
Bruteman
...it is always a pleasure to see you - your have some good pics man - :)

Wikked1
08-04-2003, 07:20 AM
Shoulders and arms are looking good dude! Dips are looking real good.......damn impressive gains every single time that's awesome and you're still getting in there.....way to go!

pruneman
08-04-2003, 07:23 AM
Good looking workout man. One question...for the dips...is that BW+45lb? or are you using a machine or something?

Your workouts are really looking ace man. Your dedication must really be paying off. Keep up the hard work!

-prune

JustinF
08-04-2003, 08:43 AM
Nice workouts bro. Keep up the good work. Ever thought about putting up some pics?

Coke
08-04-2003, 10:09 AM
Wikked1 - Pruneman - JustinF
...;) ...You all are my peeps and don't forget it...:p

I simply strap on the belt with some weights for dips (no machine just yet, but the gym does have one).

??Pics, one of these days Big Bro. - :)

Isaac Wilkins
08-04-2003, 11:20 AM
Nice work, bro!

Have you thought of moving dips to the beginning of your workout? I think you may find you're even stronger if you're fresh. They're more of a compound movement than the laterals and whatnot.

Of course, who am I to argue with your progress? ;)


:thumbup:

Coke
08-04-2003, 12:32 PM
Borris - :hello:
Thanks for the compliments.

I hear you on the dips and I really mean to do arms by themselves...

cphafner
08-04-2003, 04:02 PM
Cocoa: Strength is coming along great. Love seeing the 45's on dips. That is a big hurdle, looks cool as hell when you're doing it too. I'm sure a second 45 won't be far off...u hit 315 on squats yet?

ryan1117
08-04-2003, 04:42 PM
Do you seem to progress better with lower reps? I'm asking that because I noticed you do low reps on most exercises. (not that I think anything is wrong with that since I usually do low reps on deadlifts)

Coke
08-05-2003, 05:27 AM
Cphafner
...Hey dude, I am liking the dips - ;) , I don't think the 315's are too far off.

Ryan1117
The low reps came about by accident and really make me work for it. I just do what I can to bump the weights! - :)

August 5, 2003 - TUESDAY

LEGS

SQUATS
225 X 5, 275 X 3, 275 X 3, 275 X 3

HACK SQUATS
230 X 3, 230 X 3, 230 X 3, 240 X 2

STANDING LEG CURL
50 X 5, 90 X 3, 90 X 3, 90 X 3

ANGLED CALF RAISES
340 X 6, 340 X 6

JustinF
08-05-2003, 05:32 AM
Good looking session bro. :thumbup:

Wikked1
08-05-2003, 07:17 AM
DAMN knocking out some big weights CoCoa! Leg day is looking real strong! 315 on squats? A matter of a couple more leg days huh? AWESOME progress!

Coke
08-05-2003, 07:22 AM
JustinF - Wikked1
..Thanks Bros!

I'm trying to be sure to warmup before everything, particularly squats - I know I hurt myself some last time I did them because I had not warmed up like I should...:) ...today was fine.

Mik
08-05-2003, 09:19 AM
Nice sessions lately CoCoa. I'm liking the dips man, and the squats are looking ace. Keep up the good work mate.

Bruteman
08-05-2003, 10:57 AM
The Chocolate one bustin' ass in the weight room again! Nice w/o!

Coke
08-05-2003, 11:47 AM
Mik
Thanks man...
I am very happy to see you back to stir things up some - It is good that you were off, everybody needs a break.:)

Bruteman
I think I almost broke my ass off in there today- :D -but it was cool, Thanks!

fuzz
08-05-2003, 12:19 PM
As always, nice squatting man.

pruneman
08-05-2003, 01:41 PM
Yo cocoa. The weights are really coming along! I just checked the first workout you posted in your journal and you've really increased the weights a ton in the past 2 months. Congrats man and keep up the hard work.

ectx
08-05-2003, 11:14 PM
Nice squatting :spam: man....



oooh....some :spam: pizza for you! enjoy.

Coke
08-06-2003, 10:13 AM
Fuzz - Pruneman - ECTX
...Glad to see you all come through here and give some support, and the damn spam too - :p

EdgarMex
08-06-2003, 10:47 AM
Great workout, CoCoa, you're moving some nice weights there :)

Bam Bam
08-06-2003, 12:16 PM
nice squats

Coke
08-07-2003, 05:42 AM
EdgarMex - Bam Bam
...Thanks to both you guys for the kind words - :)

August 6, 2003 - WEDNESDAY

CHEST

DB INCLINE PRESS
45 X 5, 75 X 3, 75 X 3

SEATED CHEST PRESS
190 X 5, 200 X 3, 200 X 3

PEC DEC FLY
90 X 6, 120 X 5

This short and sweet session took place yesterday and almost did not happen! - :D

JustinF
08-07-2003, 05:55 AM
Originally posted by CoCoa


This short and sweet session took place yesterday and almost did not happen! - :D

But it did happen and that's why you're making such great progress. Excellent dedication bro.

Bruteman
08-07-2003, 07:18 AM
:withstupi

Bump on that!

Wikked1
08-07-2003, 07:28 AM
Damn look at those inclines !!! I'm still not there yet .....nice job CoCoa.....oh and Uhhhmmm err yeah what Justin & Bruteman said....these are the sessions that MAKE the difference!

Tank23
08-07-2003, 09:31 AM
geez cocoa! i'm impressed by your sessions man....

Those squats are looking really good, and them inclines too. Nice work on the dips as well, that'd look mad having a 45 hanging from ya!

good work dude

Coke
08-07-2003, 10:13 AM
JustinF - Bruteman - Wikked1 - Tank23 - :) -
It is no wonder I am making strides - I'm receiving this kind of backing from you all and it is mucho appreciated!