The Chocolate BAR

**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

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.

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.

**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

**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

**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?

Thread: The Chocolate BAR

Thread Tools

Display

Support Wannabebig and use AtLarge Nutrition Supplements!

Bookmarks

Bookmarks

Posting Permissions