The Chocolate BAR

[HJP]

Great sessions! Looking forward to the frequency stepping up. Got to do what you can though man. Nothing wrong with two solid sessions a week

[ironwill727]

Congrats on the new job and good solid lifting.

[J L S]

congrats on the new job coke!

[blong]

Great stuff happening in here. Love to hear when life is going good for good people.

[borracho]

Still getting your work in and stickingwith a routine which is all it taks, dude..good to see.

[NickAus]

Congrats brother!!!!!

[Coke]

GazzyG - Tom183 - NickP8 - Patz - Hayden - Bill - Jay - BrianLong - Borracho - NickAus

No doubt fellas, some kind of consistency is where it's at on all levels, no matter what the project or plan happens to be.

I am ever grateful to have this type of support in here on a perpetual basis, make no mistake!!

October 1, 2012 - MONDAY

CHEST/DELTS & LEGS

super-sets
INCLINE PRESS
2 sets of 8 reps
2 sets of 6 reps
BENCH PRESS
2 sets of 8 reps
2 sets of 6 reps

super-sets
HACK SQUATS
3 sets of 8 reps
LEG PRESS
3 sets of 8 reps

ROTARY CALF RAISES
3 sets of 15 reps

INCLINE CHEST PRESS
2 sets of 8 reps

SEATED CHEST PRESS
2 sets of 8 reps

super-sets
DB LATERAL RAISES
3 sets of 8 reps
DB FRONT RAISES
3 sets of 8 reps

HS DECLINE PRESS
3 sets of 8 reps

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

October 7, 2012 - SUNDAY

CHEST & ABS

BENCH PRESS
5 sets of 5 reps
3 sets of 3 reps

PEC FLY MACHINE
3 sets of 12 reps

DB INCLINE PRESS
4 sets of 10 reps

BB INCLINE PRESS
4 sets of 6 reps
3 sets of 3 reps

HANGING LEG RAISES
4 sets of 12 reps

AB CRUNCH MACHINE
4 sets of 15 reps

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

October 8, 2012 - MONDAY

LEGS & CALVES

HACK SQUATS
9 sets of 5 reps

STANDING CALF RAISES
3 sets of 20 reps

SEATED LEG CURLS
4 sets of 12 reps

LEG PRESS
5 sets of 8 reps

ROTARY CALF RAISES
3 sets of 15 reps

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

October 11, 2012 - THURSDAY

UPPER BODY

PULLUPS
4 sets of 8 reps

PULLOVERS
4 sets of 8 reps

STIFF ARM PULLDOWNS
4 sets of 8 reps

BB ROWS reverse grip
4 sets of 8 reps

HS SHRUGS
4 sets of 8 reps

HS SHOULDER PRESS
4 sets of 8 reps

DB CURLS
4 sets of 8 reps

DB BENT OVER LATERALS
4 sets of 8 reps

DB TRICEP EXTENSIONS seated
3 sets of 8 reps

SHOULDER PRESS MACHINE
3 sets of 8 reps

UPRIGHT ROWS
3 sets of 8 reps

DB CURLS alternate
3 sets of 8 reps

BB FRONT RAISES
3 sets of 8 reps

DB LATERAL RAISES
3 sets of 8 reps

ROTARY CALF RAISES
3 sets of 15 reps

[tom183]

Strong work and lots of volume as always.

[Brian Hopper]

Solid sessions Coke!

[mrelwooddowd]

Good stuff. Way to stick with it and keep up your legendary consistency!

[ironwill727]

Beastly supersets and lots of volume.

[HJP]

Liking those chest an leg supersets!! Killer. Nice stuff bro

[Coke]

Tom183 - BrianHopper - Patz - Bill - Hayden

Hearing from you guys this way never gets old - Thanks for taking the time to share a word or two!

October 14, 2012 - SUNDAY

CHEST & ABS

INCLINE PRESS
7 sets of 5 reps
3 sets of 3 reps

SEATED CHEST PRESS
4 sets of 6 reps

BENCH PRESS
4 sets of 5 reps

HANGING LEG RAISES
3 sets of 12 reps

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

October 15, 2012 - MONDAY

LEGS & CALVES

LEG PRESS
4 sets of 8 reps

SEATED LEG PRESS single leg
5 sets of 8 reps
6 sets of 6 reps

HACK SQUATS
5 sets of 5 reps

STANDING CALF RAISES
3 sets of 15 reps

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

October 16, 2012 - TUESDAY

UPPER BODY

PULLUPS
3 sets of 8 reps

SEATED ROWS
3 sets of 8 reps

PULLDOWN MACHINE
5 sets of 6 reps

GHETTO ROWS
2 sets of 8 reps
2 sets of 6 reps

DB TRICEP EXTENSIONS
4 sets of 8 reps

DB CURLS alternate
3 sets of 8 reps

PULLUPS smith machine
3 sets of 8 reps

DB CURLS alternate/front
3 sets of 8 reps

SHOULDER PRESS MACHINE
3 sets of 8 reps

CABLE CURLS
3 sets of 8 reps

DB LATERAL RAISES
3 sets of 8 reps

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

October 18, 2012 - THURSDAY

UPPER BODY

PULLUPS
3 sets of 6 reps

STIFF ARM PULLDOWNS
3 sets of 8 reps

BB ROWS reverse grip
3 sets of 8 reps

SHRUGS smith machine
3 sets of 8 reps

ROPE PULLDOWNS rear delts
3 sets of 8 reps

HS SHRUGS
3 sets of 8 reps

PUSHDOWNS
4 sets of 8 reps

BB CURLS
3 sets of 8 reps

PREACHER CURLS ez-bar
3 sets of 8 reps

DB BENT OVER LATERALS
3 sets of 8 reps

SHOULDER PRESS MACHINE
3 sets of 6 reps

UPRIGHT ROWS
3 sets of 8 reps

LATERAL RAISES 6-ways
3 sets of 6 reps

CLOSE GRIP BENCH PRESS
3 sets of 8 reps

ROTARY CALF RAISES
3 sets of 25 reps

STANDING CALF RAISES
3 sets of 25 reps

[Blaine-O]

Lifting like it's your job in here, nice work like always man.

[tom183]

Damn, that upper body session must have kept you in the gym half the day. Great dedication.

[HJP]

How long did that upper session take? Some serious work in that session!!

[Brian Hopper]

Nice work Coke!!!

[GazzyG]

What an upper body session!

[J L S]

haha that upper body session was an absolute monster! anybody would think you're crazy watching on! bet you didnt stop

[Coke]

BlaineO - Tom183 - Hayden - BrianHopper - GazzyG - Jay

No workout the second half of this week, we thought we were going to lose my nephew, he was passenger in a terrible accident and got the brunt of it all. He's starting to recover but not out of the woods as yet.

Don't be taking life for granted folks, love the people in your life.

October 22, 2012 - MONDAY

CHEST & TRICEPS

INCLINE PRESS
7 sets of 5 reps

BENCH PRESS
5 sets of 5 reps

DB TRICEP EXTENSIONS
5 sets of 8 reps

INCLINE CHEST PRESS
3 sets of 8 reps

FLY PEC MACHINE
3 sets of 8 reps

ROPE PUSHDOWNS
3 sets of 8 reps

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

October 23, 2012 - TUESDAY

BACK

PULLUPS
3 sets of 8 reps

SEATED ROWS
3 sets of 8 reps

PULLDOWN MACHINE
4 sets of 8 reps

GHETTO ROWS
3 sets of 8 reps

[Brian Hopper]

Damn bro, I'm sorry to hear that. My prayers go out to you and your family!!!

[tom183]

Sorry to hear that, Terry. Hoping he pulls through.

[HJP]

Sorry to hear about the accident terry, hope he recovers well mate. Thoughts an prayers for you guys

[NickAus]

VOLUME!!

Great work as usual Coke!!

[ironwill727]

Nice solid lifting.