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kook
10-20-2005, 08:42 PM
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.

kook
10-20-2005, 08:48 PM
so i'll start it off with tonights workout

thursday


LEGS (hams first then quads)

Goodmornings
135x5 225x5 315x5 375x5 375x5 375x5

stiff leg
315x3 375x4 375x4 375x4

ham curls
190x10 210x10 225x10

hack squat(machine) close stance and to ankles
10px5 12px5 14px5

1leg press
4px10 6px10 6p+2Q x 10

leg extensions
210x10 225x10 240x8

my knees have been sore, just a dull sore and a bit tight, usually i would freebar squat but not today.

kook
10-20-2005, 08:54 PM
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)
wo
meal 5:post workout shake
meal 6:12oz chicken

actually at 277 its probably not enough food

TTT
10-20-2005, 08:56 PM
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.

Coke
10-21-2005, 09:03 AM
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!!

kook
10-21-2005, 08:21 PM
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?

kook
10-21-2005, 08:27 PM
Friday

Shoulders (F=forced)

BB military
135x6 225x2+1f 225x1f 185x5 135x10

db military
70x5 80x6 90x4+1f

front raise
30x10 25x10

upright rows
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.

Coke
10-23-2005, 12:50 PM
Wonder what the regular doc would have to say about the shoulders bro...damn good work just the same.

kook
10-23-2005, 09:07 PM
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

kook
10-24-2005, 08:25 PM
monday

Chest

Flat BB 135x5 225x5 315x1+1F 315x1+1F 315x1 335x1F 275x5 275x5 225x8 225x8

incline db

90x5 100x5 110x0 110x0(couldnt even get them off my chest with help)
100x5

db flies
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.

Coke
10-25-2005, 06:36 AM
Great way to work around the shoulder...KookDogg is serious, thats some super chest and tricep work man.

kook
10-25-2005, 08:32 PM
tuesday

BACK

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

db rows

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.

kook
10-25-2005, 08:35 PM
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

TTT
10-25-2005, 09:03 PM
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!

Coke
10-26-2005, 09:56 AM
Reps with 275lbs on the flat bench is respectable imo, not weak at all...awesome back workout, super tbars!!

kook
10-26-2005, 08:55 PM
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,

kook
10-26-2005, 09:07 PM
Wednesday

Shoulders

BB military press

135x8 225x2f 205x2+1f 205x2+1f 205x1+1f

db press
80x8 70x10 60x10

front raise db
40x6 40x5 45x4

upright rows
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.

Coke
10-27-2005, 05:21 AM
Poor dog, lol - :D ...tremendous shoulder workout!!

kook
10-29-2005, 09:22 PM
friday


Legs

leg press
16px5 18x5 20x5 22x5 23x3

squats(raw)
225x3 315x5 405x1 455x1

leg extensions
210x10 225x10 240x10

goodmornings
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.

Coke
10-30-2005, 12:56 PM
Impressively strong leg day Kook...you wrapped all that up in under 45 minutes, super intensity bro - :thumbup: