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Thread: The Chocolate BAR

  1. #10051
    WBB Team Captain Coke's Avatar
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    December 9, 2009 - WEDNESDAY

    LEGS

    SQUATS
    195 x 6, 265 x 4, 335 x 3, 405 x 2
    405 x 2, 405 x 2, 405 x 2

    DONKEY CALF RAISES
    450 x 8, 450 x 8, 450 x 8, 450 x 8

    POWER SQUATS
    360 x 5, 450 x 5, 540 x 5, 630 x 5

    LYING LEG CURLS
    70 x 8, 90 x 8, 110 x 5, 130 x 3

    STANDING SINGLE LEG CURL
    50 x 5, 60 x 5, 70 x 4

    Wasn't feeling it with the squats, just stuck with 4pps but had a decent workout overall and just few people around.

    Gym was freezing inside...been ridiculously cold lately, holding steady at 17 degrees the past 24 hours here in town.
    Last edited by Coke; 12-10-2009 at 11:03 AM.

  2. #10052
    TJW
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    Nice leg work Coke! Multiple sets with 4pps is awesome! Sucks that the gym was freezing. My gym on campus was like that for a week or two and then they finally put on the heat so it feels pretty nice in there now.

  3. #10053
    I wannabebig!
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    im a wuss, i couldn't workout in a cold gym... haha

  4. #10054
    Senior Member brihead301's Avatar
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    Nice session here. I wish I was squatting 4 plates brotha! I'm assuming you mean 17C....us damn Americans with our weird unit systems.
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  5. #10055
    Moderator Off Road's Avatar
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    Nice squat session.
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  6. #10056
    Loves gravy mattburns's Avatar
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    Still a very strong session pal.

    Wish you the best of luck getting a job in these tough times mate.

  7. #10057
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    Damn coke squats are crazy strong

  8. #10058
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    Big squats from a big man bud..sucks to workout in the cold. When I was living at my parents house FT and I'd just gotten into lifting I'd try working out in the garage..20*F was a tad bit too cold to do good work in.

    Anyway...nice effort coke!

  9. #10059
    Determined View 1's Avatar
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    Your squats are rock solid coke, 405 is some serious weight. And I feel you on some days the form is just off form some reason, glad to see you stuck in there with them though and still knocked em out. And 17 degrees!!! Man we were at 33 degrees two days ago and I thought that was cold.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  10. #10060
    JERSEY IRON Brian C's Avatar
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    Your still an animal...that is all
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  11. #10061
    Resolute -JM-'s Avatar
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    The multi sets of 405 doubles are bound to have heated things up a bit. Nice session maestro.

    Does us good to train in ****ty conditions now and then.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  12. #10062
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    damn nig leg work Big Nig
    2000 or bust

  13. #10063
    Former Fatass Unreal's Avatar
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    Keep it up buddy. Your journal is always an inspiration.
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  14. #10064
    WBB Team Captain Coke's Avatar
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    December 12, 2009 - SATURDAY

    CHEST/DELTS & TRICEPS

    BB SHOULDER PRESS
    155 x 5, 195 x 4, 235 x 3, 255 x 1, 225 x 3

    SEATED DIPS MACHINE
    140 x 6, 160 x 5, 180 x 5, 200 x 5

    HS SEATED CHEST PRESS
    180 x 6, 200 x 6, 220 x 6

    CABLE LATERAL RAISES
    50 x 6, 50 x 6, 50 x 6

    BB DECLINE PRESS
    185 x 6, 185 x 6, 185 x 6

    HS SHOULDER PRESS
    160 x 6, 160 x 6, 160 x 6

    Last edited by Coke; 12-12-2009 at 11:05 AM.

  15. #10065
    TJW
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    Solid work all around Coke! Keep up the strong work!

  16. #10066
    Clean Bulk in Progress james_w8lifter's Avatar
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    Heavy pressing, I like it. An awesome leg session a couple days back as well. Keep it up!
    6' 1.... 211lbs.
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  17. #10067
    Rory Parker Behemoth's Avatar
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    That's simply awesome squatting that much weight set after set, your current squats are my distant goals. What do you mean by power squats? PL style?
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  18. #10068
    Determined View 1's Avatar
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    Great pressing as always coke. Ive tried declines several times, but they always felt off to me so I just gave up on them.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  19. #10069
    Moderator joey54's Avatar
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    Good pressing efforts.

  20. #10070
    Moderator Off Road's Avatar
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    Coke, you are a strong son-of-a-gun. Keep it up.
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  21. #10071
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    Nice upper and lower days Coke.

  22. #10072
    Squat junkie Painzer's Avatar
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    Nice leg day coke, even for a day when you're not feeling it. Nice upper day too.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

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  23. #10073
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    Nice workouts this week. keep warm!
    JERSEY IRON MEMBER
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    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    745@275 SP

  24. #10074
    JERSEY IRON Brian C's Avatar
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    Mo sheeeen pal. Great work
    JERSEY IRON POWERLIFTING
    198/220 Pro
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    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
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  25. #10075
    WBB Team Captain Coke's Avatar
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    Gatorman2k6 - James w8lifter - Behemoth - View 1
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    I've done maybe a handful of bb decline presses during all my years of lifting, including the most recent one and it's a nice movement I might add.

    Here is a link that illustrates the power squats, we have one at our gym similar to the one shown:

    http://www.sportsunlimitedinc.com/yo...l?CID=shopping

    December 15, 2009 - TUESDAY

    BACK/TRAPS & BICEPS

    supersets
    RACK DEADS
    315 x 3, 405 x 3, 495 x 3, 545 x 3, 585 x 2
    BB SHRUGS
    315 x 3, 405 x 3, 495 x 3, 545 x 3, 585 x 2

    BB ROWS
    325 x 4, 355 x 4, 385 x 4, 415 x 3

    HS PREACHER CURLS
    110 x 6, 125 x 4, 135 x 4, 145 x 2

    CABLE CURLS
    90 x 12, 110 x 10, 130 x 8

    GHETTO ROWS
    200 x 6, 200 x 6
    Last edited by Coke; 12-15-2009 at 10:06 AM.

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