The Chocolate BAR

[Al19067]

Hey do you have any pics of urself, putting up those numbers u should b big

[Al19067]

Damn man I looked at them, u have great size

[Kiaran]

Looks like you've gotten things well back on track, Coke. Solid work, bro.

[sharkall2003]

Nice stuff in here. Keeping it strong.

[Unreal]

Keep up the good work. I've been doing good and making solid progress just too lazy to update my journal.

[McLaughlin]

Wow, I never looked at your journal before and I was amazed to see how strong you are. I know there's strong guys around the site, but damn. Keep up the good work here, you're an inspiration for me.

[jed]

still outstanding work my man. keep inspiring!

[Unholy]

Wowzers. Thats my goal for this offseason!!!

[Coke]

Gatorman2K6 - Borracho - Piercey - MattBurns - Time+Patience - Joey54 - Ogrok - View 1 - SpecialK
Brian999 - Brihead301 - Al19067 - Kiaran - Sharkey - Unreal - McLaughlin - Jed - Paul

You guys are great, I appreciate you all for stopping in with a word or two concerning my effort(s).

One day I benched 405 raw for a couple of reps, maybe even three - I thought I ruled the gym that day but that was a few years back. Obviously that was when I peaked and haven't approached those numbers since, but at the same time, I've strayed away from the flat bench.

The same applies to my 6pps squats, now that's huge and very difficult to maintain on a regular basis.

October 16, 2009 - FRIDAY

CHEST/DELTS & TRICEPS

BB SHOULDER PRESS
135 x 5, 175 x 5, 215 x 5, 255 x 2, 275 x 2

SEATED DIPS MACHINE
120 x 6, 140 x 6, 160 x 6, 180 x 6, 180 x 6

CABLE CROSSOVERS
70 x 8, 80 x 8, 90 x 10, 90 x 10

HS DECLINE PRESS
230 x 6, 230 x 6, 230 x 6

PUSHDOWNS
80 x 6, 80 x 6, 80 x 6

INCLINE PRESS
185 x 8, 225 x 6, 245 x 3, 265 x 2

To this day, I got lots of luv for WBB and all the folks therein, some things never change -

[Al19067]

Damn man very strong lifts all around, I wish I get there one day

[View 1]

I see your bringing a little more volume back, great pressing coke.

[Chase Karnes]

Very strong numbers man. Keep training hard.

[SpecialK]

Impressive shoulder presses as always, coke!

[Cards]

damn coke you're putting almost 3 plates overhead for reps, that's crazy bro. keep up those numbers!

[Stumprrp]

big shoulder presses mang

[Coke]

Al19067 - View 1 - ChaseKarnes - SpecialK - Cards - Rob

Truly appreciate it fellas, I'm holding it down fairly well as of late.

October 19, 2009 - MONDAY

BACK/TRAPS & BICEPS

BB ROWS
225 x 6, 295 x 6, 365 x 6, 405 x 6

BB SHRUGS
475 x 5, 545 x 4, 585 x 3, 605 x 3

HS PREACHER CURLS
135 x 4, 135 x 4, 135 x 4, 135 x 4

BENT OVER CABLE LATERAL RAISES
70 x 8, 70 x 8, 70 x 8, 70 x 8

[Detard]

Wow man nice bent over rows. 405x6 is huge haha

[borracho]

I am sorta done with commenting on your back workouts...bastard.

Nice pressing last session....looks like those inclines are doing good...especially after the BB shoulder stuff...great work coke!!

[Stumprrp]

great rows as always

[Barbaccio]

Some nice back work Co. Those thing will get you balls strong. I love rows although I don't do them nearly enough.

[View 1]

Impressive back workout as always coke. I was gonna ask you do you ever get lower back pain shruging so much? Or do you wear a belt?

[-JM-]

Solid sessions back to back there Coke. Benching 405 for reps? You could get there again.

You are quite the wordsmith too lol..

[pbal17]

keep on going, huge numbers.

[brihead301]

I can't wait to see you hit the 3 plate OH press man. That would be bada**!

[Pete22]

Massive back work there Coke, those shrugs are insane.