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Thread: The Chocolate BAR
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insande pullups coke
All armies ever to have marched,
All ships ever to have sailed the seas,
All parliaments that ever sat,
All kings that ever reigned,
...have not had such a profound influence on the people of this planet
as did this carpenters life! JESUS YOU REIGN!
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Goals (kg) 272.5/165/305
- Join Date
- Aug 2010
- Location
- Manawatu, New Zealand
- Posts
- 3,360
Smashing it Coke, love the work thats going in!
Best Raw Lifts
Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)
My Journal
Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
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Coke, same as always plenty of solid solid work!!
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
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Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 532
As always your back strength's unreal!
Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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Man.... I had no idea this was your log Coke. I always see it and always skip over reading because of the name I guess lol. Glad I finally clicked on it.
Had no idea you were this hard into it bro, that's some awesome work I saw from going back a couple pages!
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Great workouts Coke. I hope your enjoying the different style. Switching to shorter rest periods is nice. The intensity helps keep you focused.
Originally Posted by Coke
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WBB Team Captain
- Join Date
- Feb 2003
- Location
- Jacob's ladder
- Posts
- 34,970
Scott - Bill - Tom183 - ChaseTrusnovec - Hayden - NickAus - Kong - Rileigh - DrewHass
Appreciate you all individually and everyone who has taken a moment with a word in here along the way!!
Been at this for years and will still be at it for years to come, God willing and the creek don't rise, lol.
April 20, 2012 - FRIDAY
WHOLE BODY WORKOUT
LEGS
HACK SQUATS
185 x 8, 245 x 8, 305 x 8
ROTARY CALF RAISES
3 sets of 15 reps
SEATED LEG CURLS
3 sets of 8 reps
LEG PRESS one-legged
3 sets of 8 reps
CALF RAISES leg press
3 sets of 15 reps
------
UPPER BODY
CLOSE GRIP BENCH PRESS
3 sets of 8 reps
BB REVERSE PREACHER CURLS ez-bar
3 sets of 8 reps
DIPS
3 sets of 8 reps
INCLINE PRESS
3 sets of 8 reps
CABLE CURLS seated row
3 sets of 8
BENCH PRESS
3 sets of 8 reps
AB CRUNCH MACHINE
3 sets of 8 reps
super-sets
DB CURLS alternate - standing
3 sets of 8 reps
BB CURLS
3 sets of 8 reps
This was all done in one fell swoop, great deal of energy and desire going on here.Last edited by Coke; 04-20-2012 at 10:18 AM.
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Senior Member
- Join Date
- Aug 2008
- Location
- Alabama, USA
- Posts
- 1,510
Freakish back strength Coke!!!!!
Proudly Sponsored by Titan Support Systems Inc. and 'Monster Barbell'
Training log: (Mastermonster's Quest For The Records)
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Dude. That was a marathon workout. Great work
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Senior Member
- Join Date
- Dec 2008
- Location
- Jersey
- Posts
- 1,057
Solid efforts as usual Terry.
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marathon is right terry!!!
All armies ever to have marched,
All ships ever to have sailed the seas,
All parliaments that ever sat,
All kings that ever reigned,
...have not had such a profound influence on the people of this planet
as did this carpenters life! JESUS YOU REIGN!
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LuNa
- Join Date
- Apr 2009
- Location
- Tilburg, The Netherlands
- Posts
- 3,721
LOL, i cant believe you did all that in one session. Awesome!
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Senior Member
- Join Date
- Nov 2008
- Location
- Australia
- Posts
- 2,966
Solod work both sessions.
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 172.5kg (380lb)
D: 227.5kg (502lb)
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Moderator
- Join Date
- Nov 2008
- Location
- Lakeland, Florida
- Posts
- 11,805
Wow, thats alot of work, nice job Coke!!!
Accept the challenges so that you can feel the exhilaration of victory.
George S. Patton
My Training Log
My YouTube page
My New Dimensions
Training by Tone Barbaccio
Best geared lifts @ 242:
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242:
665SQ, 435BP, 722DL and 1815 Total
Sponsored By:
AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
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+80 lbs on chins is where it is at!
AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
Just get under the bar!
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Goals (kg) 272.5/165/305
- Join Date
- Aug 2010
- Location
- Manawatu, New Zealand
- Posts
- 3,360
huge session! Massive workload!
Best Raw Lifts
Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)
My Journal
Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
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Nice workout! What's your diet like? You must be eating a lot to handle all that volume. Or maybe you're doing teh juice?
D 435 / S 340 / B 305
Journal
"I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB
"OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL
"Test does a body good." - Severed Ties
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Senior Member
- Join Date
- Apr 2003
- Location
- The Big Apple
- Posts
- 7,688
nice workous, like the one legged leg press
My Journal
http://wannabebigforums.com/showthread.php?t=119765
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
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Seems you've been loving the hack squats lately. Seen any quad growth?
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Senior Member
- Join Date
- Oct 2010
- Location
- Nottingham, England, UK
- Posts
- 2,983
Strong and consistent, Coke, as always!
Add me on Facebook: Gaz Pengelly
Best Lifts: | Goals:
SQ167.5(368.5) | 180(396)
BE110(241) | 120(265)
DL200(440) | 220(484)
www.garethkpengelly.co.uk
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Youll be beasting it still in 20 years bro!!
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
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Senior Member
- Join Date
- Nov 2006
- Location
- Albuquerque,NM
- Posts
- 2,904
Originally Posted by Coke
Always such a wordsmith.
Awesome work as always coke, glad to see you still kickin ass.
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WBB Team Captain
- Join Date
- Feb 2003
- Location
- Jacob's ladder
- Posts
- 34,970
Buddy - LennySpero - Bill - ChaseTrusnovec - Luna - Tom183 - BrianHopper
Matt - Hayden - Beast - Conor - Ryan - GazzyG - NickAus - Borracho
My present diet is moderate compared to what it would be if I was actually able to go all out...been laid off work since early December, so 'extra curricular activities' in any shape or form have been out of the question for quite some time now.
Being in the ranks of the unemployed is no joke, but at least I appear to be making a positive situation out of it by turning it into a kinetic type energy while in the gym.
Lifting weights and working out in general has high therapeutic values of which I'm sure most people who read this are well aware!
April 23, 2012 - MONDAY
CHEST/DELTS & ARMS
BENCH PRESS
3 sets of 5 reps
3 sets of 3 reps
EZ BAR CURLS
5 sets of 5 reps
DB SHOULDER PRESS
3 sets of 5 reps
3 sets of 3 reps
1 set of 8 reps
CLOSE GRIP BENCH PRESS
4 sets of 5 reps
HS SHOULDER PRESS
4 sets of 5 reps
ROTARY CALF MACHINE
4 sets of 10 reps
AB CRUNCH MACHINE
4 sets of 8 reps
SEATED CHEST PRESS
3 sets of 10 reps
---------------------------------------------------
April 24, 2012 - TUESDAY
LEGS
LEG PRESS
3 sets of 12 reps
CALF RAISES leg press
3 sets of 12 reps
HACK SQUATS
3 sets of 8 reps
ROTARY CALF RAISES
3 sets of 12 reps
SEATED LEG CURLS
3 sets of 8 reps
SEATED LEG PRESS one-legged
3 sets of 8 reps
STAIRMASTER
1 round
Only one of the two locations where I lift has the hack squats, so while I do like doing them, they sometimes just help me escape the harsh reality of regular squats, lol.Last edited by Coke; 04-24-2012 at 12:49 PM.
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Senior Member
- Join Date
- Aug 2010
- Location
- Knoxville, TN
- Posts
- 1,104
Hope the unemployment gets sorted for you soon. Definately puttin in work at the gym. Great job Coke.
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Rob Schilke | GFX Designer
- Join Date
- May 2010
- Location
- Ann Arbor, MI
- Posts
- 1,803
Why not do barbell hacks? I'll echo blong about getting that stuff resolved. Hope it works out for ya soon!
My road to powerlifting:
===thecityalive is dead meat===
Current RAW PRs:
Bench: 250 (9/16/11)
Dead: 495 (3/19/12)
Squat: 425 (4/23/12) <------- [NEW PR!]
Total: 1170 lbs.
twitter @thecityalive
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