View Full Version : so much beauty in the subconscious
i used to post on this site quite some time ago, i checked it out for the first time in a long time last night and saw my old friend cocoa tearing it up, so i looked back at what i've been doing and i've been slacking.
i never stopped going to the gym, and my strength is there, but the fire is not, the intensity is not there. i gained about 60-70lbs since what i would believe would have been the greatest shape of my life, i was 220 at about 12-14 percent anyways i weighed in today at 277, and a guess of 25-30 percent body fat. well that has to change. so i'm back at it. i need to start training serious again, because i miss it. because i love it.
so i'll start it off with tonights workout
LEGS (hams first then quads)
135x5 225x5 315x5 375x5 375x5 375x5
315x3 375x4 375x4 375x4
190x10 210x10 225x10
hack squat(machine) close stance and to ankles
10px5 12px5 14px5
4px10 6px10 6p+2Q x 10
210x10 225x10 240x8
my knees have been sore, just a dull sore and a bit tight, usually i would freebar squat but not today.
diet for thursday
(diet is the thing i probably need the most help with)
meal 1: 12 egg whites, 2 oz healthy choice kielbasa 2 piece wheat toast, coffee
meal 2: metrx protein bar
meal 3: protein shake
meal 4: chicken sandwich(50g P 150 g C)
meal 5:post workout shake
meal 6:12oz chicken
actually at 277 its probably not enough food
I see you share some of that mad strength with Coke, too :)
Good luck with your goals. With that kind of muscle, you should be able to get back to leanness super-fast.
What a great way to commence this new, funky and beautiful thing with a super leg day. You are Krazy Kool with it all Kook, its actually kind of scary to see you with an agenda this way...you'll do great!!
triple T and cocoa thanks for checking in on me
speaking about goals.....
i used to do wide overhand pullups with 2 plates for about 5, i wish i could do that again. also.... dips with 2 plates for a couple.
my bench has always sucked.. but i want to hit 400 for the first time.. training hard for it i've gotten 355 raw and got a 400 with a shirt.
and... i think i said I was 277 but i dont know what i was thinking, its actually 287
so i'd like to be around 250....by christmas?
135x6 225x2+1f 225x1f 185x5 135x10
70x5 80x6 90x4+1f
135x10 155x6 155x6 155x5
shrugs (5second holds)
225x10 315x6 315x5 225x10
haven't done shoulders i na month due to an injury. something was pulled in my left shoulder, it was quite painful to do anything with it but i can at least lift some weight with it know, chiropractor has been working on it. right now there are some muscles pressing on a tendon, so the tendon is tight spinning my arms in circles makes the tendon move back and forth still and you can hear it moving if your in the same room.
Wonder what the regular doc would have to say about the shoulders bro...damn good work just the same.
F the reg doc anyways... i work for myself, im not getting health ins, till i have a kid or a fam. anyways my chiro has always been better than a reg doc, i've been going since i was 12
Flat BB 135x5 225x5 315x1+1F 315x1+1F 315x1 335x1F 275x5 275x5 225x8 225x8
90x5 100x5 110x0 110x0(couldnt even get them off my chest with help)
50x8 40x10 40x 10
one hand behind the neck
35x10 40 x 8 40 x 6
excurl behind head standing
70x10 90x6 70x15
one handed underhand pressdowns
60 x 10 75x10 85x8
shoulder is still holding me back, just a dull feeling in there and sometimes it just won't let me do what i want it to. all in all its healing well
some terrible eating went on this wknd so i weighed in at 290.. it has to start changing... i think liquor shut my metabolism down, so i have to stop drinking on the weekends.
Great way to work around the shoulder...KookDogg is serious, thats some super chest and tricep work man.
t bar rows
4px5 5px5 6px5 7px3 6px5 5px5 4px5
independentt lat pulldown machine
6px5 7px3 8px0 6px5
rack pulls(just below knees)
225x5 315x5 405x5 495x1 545xo 495x1 405x5
one hand bb holds
155 x 10seconds 155 x 11 seconds 155x 8 seconds
seated rows wide
210x8 230x10 250x5
110x8 110x8 110x8
and damn my back is fried now, 28 something sets? insanity, but it felt strong and actually this workout happened in less than an hour, so my endurance is starting to creep back up on me but i still feel like im lacking in that department.
cocoa: to tell you the truth i feel so week in the chest.. its always been a poor performer for me, if anybody has some pointers let me hear it
I thought your bench numbers were still pretty good.
And that shoulder injury sounds kind of disturbing (the noise part) :)
Keep these kind of workouts going and you're on your way to rippedness!
Reps with 275lbs on the flat bench is respectable imo, not weak at all...awesome back workout, super tbars!!
triple T thanks for the support bro, i hope i get all ripped up for once , I know theres a monster under this layer of fat, and my shoulder is definetely getting better, actually since you said something about the noise i just tried that move again and its about half as loud now
cocoa i mean i love the clout, back day is wheres its at
but really i havent gained on my chest, actually gotten weaker in my chest in the last 2 years, thats why i'm down on it,
BB military press
135x8 225x2f 205x2+1f 205x2+1f 205x1+1f
80x8 70x10 60x10
front raise db
40x6 40x5 45x4
135x8 155x6 165x5
shrugs(5 second holds)
225x10 315x5 335x5 335x5
my back was destroyed this whole workout, just sitting here typing and my back muscles keep spazzin out even a day later, i love it.
on a side note i had to bring my dog to get fixed today, i was truly sad and i think he will never forgive me.
Poor dog, lol - :D ...tremendous shoulder workout!!
16px5 18x5 20x5 22x5 23x3
225x3 315x5 405x1 455x1
210x10 225x10 240x10
315x5 385x5 385x5 385x4
stiff legs (w/quarters
345x5 345x5 345x4
damnn, workout lasted about 35 minutes so a bit intense, my lower back was fried by the end so i was done.
Impressively strong leg day Kook...you wrapped all that up in under 45 minutes, super intensity bro - :thumbup:
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