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Thread: The Chocolate BAR

  1. #10076
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    Huge back work coke! I bet your traps were feeling a bit tight after those supersets!

  2. #10077
    Senior Member brihead301's Avatar
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    Damn dude, that is one sick superset - rack deads/shrugs....you've got some killer grip strength there brotha! Nice work!
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  3. #10078
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    Nice back workout Coke. What are ghetto rows?

  4. #10079
    Resolute -JM-'s Avatar
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    Awesome session for the back and bis big guy. Like the Rack Deads. Christ, we might even see some deadlifts in here at some stage!
    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

  5. #10080
    Determined View 1's Avatar
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    Monster back session, glad to see you kept the rack deads/shrug supper set in there, that looks brutal. I might have to try that after I deload next week.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  6. #10081
    Senior Member OGROK's Avatar
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    Quote Originally Posted by CoCoa View Post
    Gatorman2k6 - James w8lifter - Behemoth - View 1
    Joey54 - OffRoad - Darracq - Painzer - tGale - BrianC

    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
    That is a lot of work. Nice job Terry. How high are the pins on these rack deads? I find I get the most out of it when it's all below the knee.

  7. #10082
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    Coke your back work is intense! Keep it up man because it is motivating/inspiring.

  8. #10083
    Loves gravy mattburns's Avatar
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    Sick deads coke lad!

    Keep pumping it up!

  9. #10084
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    Sick shrugs coke!

  10. #10085
    East End Barbell rob spitzner's Avatar
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    strong back session coke!

  11. #10086
    WBB Team Captain Coke's Avatar
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    My grip strength is decent but remember it's augmented with the help of the straps. The rack deads are done below knee level...I like to superset rack deads and bb shrugs from time to time for convenience and practicality.

    December 18, 2009 - FRIDAY

    LEGS

    SQUATS
    205 x 5, 265 x 5, 325 x 5, 385 x 5, 455 x 2

    POWER SQUATS
    450 x 6, 540 x 6, 630 x 4, 720 x 4

    LYING LEG CURLS
    90 x 6, 90 x 6, 90 x 6, 90 x 6, 90 x 6

    DONKEY CALF RAISES
    460 x 8, 460 x 8, 460 x 8, 460 x 8

    Last edited by Coke; 12-18-2009 at 07:49 AM.

  12. #10087
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    Quote Originally Posted by CoCoa View Post
    The rack deads are done below knee level...I like to superset rack deads and bb shrugs from time to time cause I am a sick bastard and I can do things like that.

    Fixed


    Nice leg day coke!!!

  13. #10088
    Senior Member EatMyWay2TheTop's Avatar
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    Super leg day once again
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  14. #10089
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    big squattin dog
    2000 or bust

  15. #10090
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    Nice squatting Coke. For power squats is that all the plates your machine will hold?

  16. #10091
    Senior Member Phillip Wylie's Avatar
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    Nice workouts, Coke!
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  17. #10092
    Determined View 1's Avatar
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    Great squating coke, I cant wait till I can squat over 400 for reps. I do kind of miss the power squat, the old location I went to had one, but the one I go to now does not.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  18. #10093
    A gallon a day, everyday! ThomasG's Avatar
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    Nice to see someone doing ronnie rows!
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  19. #10094
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    Nice leg work Coke!

  20. #10095
    Senior Member cphafner's Avatar
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    legs are looking strong Terry!
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  21. #10096
    WBB Team Captain Coke's Avatar
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    Power squats machine can load 10 plates per side, so the max is 900 plus carriage if I am not mistaken.

    I appreciate any and all compliments concerning the effort(s), who doesn't, lol.

    December 21, 2009 - MONDAY

    CHEST/DELTS & TRICEPS

    INCLINE PRESS
    165 x 6, 195 x 6, 225 x 6
    255 x 5, 285 x 3, 315 x 2

    HS DECLINE PRESS
    180 x 6, 230 x 6, 270 x 6

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

    INCLINE PRESS
    225 x 6, 225 x 6, 225 x 6

    PUSHDOWNS
    80 x 6, 90 x 6, 90 x 6

    BB SHOULDER PRESS
    185 x 6, 185 x 6, 185 x 6

    HS SHOULDER PRESS
    160 x 6, 160 x 6

    Session went smoothly, was feeling very good just being in the gym and doing my thing today -
    Last edited by Coke; 12-22-2009 at 09:04 AM.

  22. #10097
    Go Bears Pete22's Avatar
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    Solid chest and shoulder work today Coke. Any reason why you hit the inclines, did a few other movements, then went went back to incline? Just wondering.
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  23. #10098
    THE IRON NEVER LIES given'er's Avatar
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    Strong session Coke

  24. #10099
    Senior Member Invain's Avatar
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    Strong pressing big guy.
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  25. #10100
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    Nice pressing Coke! Impressive numbers as usual.

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