Coops road to beefcakeness (New Pics, 1/08/07)

Well, finally back from San Diego... Didn't get the oportunity to workout like I wanted, ended up working like 14+ hour days... but I was able to keep the diet fairly stable... although I was only able to get 5 meals in at best... Weighed in at 217 this morning so I guess I am doing well.. Will have to check BF in a few days, tonight I am hopeing to get back in the gym, but the little ones are clinging to me so I dont want to dump em for the gym the first night I am back.. we will see.

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

Good times, back to the gym last night.... This whole getting manager, traveling on the companies buck really isn't as good as I thought...
 
Weighed in and am doing quite well came in at 216.8, BF% is 20.35..... nearly to the teens in BF!! 40 Lbs of flabby fat to go, then I would be 0% in theory..... ehehe... so like 10% is a realistic number :). Me so sexy fat boy..
 
Back, Shoulder, Biceps:
 
Standing row/ smith: 105-12/ 115-10/ 125-8
Bent Row: 75-12/ 85-10/ 95-8
Seated Row: 80-12**looked at the wifes number for last time ha ha\ 140-12\ 160-8\ 180-6
Lat pulls: 195-12/ 205-10/ 215-7
Cable Curls: 100-12/ 120-8.5/ 130-6
Preacher Curls: 100-8/ 90-7/ 95-8 **Starting to get really sore and tired
Lateral Raises: 105-12/ 110-10
 
All in all good night... gotta get my diet back on track... been living off protein bars for the past 2 weeks, not getting in my vitamins every day either...
 
Starting today I am also starting my full load of supps:
 
1X Multi Vitamin
1X B Complex
2X Fish Oil
2X Glucosamine w/ condotrine, and MSM
2X Amino Acids
1X Green Tea
2X Vitamin C
1X potassium
2X 5MG Creatine
3X NOS
 
 
 

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

Last night was legs night..happy days, all went good, was just really tired by the end of it didnt get as much done as I wanted but its all good, there is next week... quads and hams were killing my by the end..... and my knee was ticking out again... dunno wtf that is about.
 
Squat: 135-12/ 225-10/ 275-8/ 300-6
Hack Squat: 90-12/ 110-10/ 130-8
Stiff Legged Dead lift: 115-12/ 135-10/ 155-10
Standing Calve press: 260-12/ 280-10/ 300-8
 

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

Chest/Tri day:
Flat Bench: 135-12/ 140-10/ 145-8
Decline: 135-12/ 150-8/ 155-3
Tricep cable push down: 140-12/ 150-10/ 160-8
Seated Dips: 220-12/ 230-10/ 220-8
 
Started feeling like I was gunna puke again... got to find out what is causing this.... didnt do shoulder press's or inclines today...  

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

SHoulder night again, still a bit sore from last time, but after a good warmup felt alot better, didnt get to do lat pull downs as some asses were taking up the entire row of pull downs... good news, the veins down my arms into my biceps are starting to really stick out, not just seeing em, but actually sticking out..... alot!! ok its the simple things that make me happy.... freakage here I come!!!
 
Standing row smith: 110-12/ 120-10/ 130-8 *note this was alot tougher than last weeks weight, had to have a bit of spotting on the last 1-2 on each set..
 
Bent rows: 90-12/ 100-10/ 105-8
 
Seated rows: 140-12/ 150-10/ 160-8 *these felt great tonight, felt things pulling in ways I usually dont
 
Lat pulls= big fat zero...
 
Preacher curls: 90-12/ 95-10/ 105-8 *Took it down from last week, really felt these ones... veins in my arms came out looking like a garden hose.... a really small hose but still
 
lateral raises: 110-12/ 115-10/ 120-8
 
Shrugs: 270-12/ 290-10/ 310-8 I almost passed out doing these as stupid as it sounds but I found I was holding my breath doing em hehe...

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

Legs day yesterday.... when doing leg presses I think I about passed out... THe area above my eye started acheing really bad and god painful.... then my vision got blurry, ears started ringing.. and felt dizzy.... it was after I stood up really quick.... so I need to sit down for a few after each set before I pop up...
 
Squats:
135-12, 155-10, 185-8, 235-8
 
Stiff legged dead lifts
135-12, 155-10, 175-10
 
Leg presses:
220-12, 310-10, 400-8
 
Standing Calves:
180-12, 200-10, 220-8
 

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

Still did my chest workout this week, just so late after not worth writing out here, been a tiring week at work...
 
Last night was back night and the pain above my eye started again, but my diet was all jacked yesterday so I don't know if its I'm hungry or what.... went away after I ate dinner...
 
Back, shoulders, biceps
 
Seated rows: 160-12, 170-10, 180-8
Lateral pull downs: 200-12, 205-10, 210-8
Standing rows: 65-12, 70-10, 75-8
Shrugs: 90-12, 180-10, 270-8 - starting to get really tired
Preacher curls: 95-12, 100-10, 110-8
Cable curls: 110-12, 120-10
 
 
 

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

Holy crap, its been a few workouts since I've posted, I am not going to go back and update em all, but rest assured that I have been working out my 3 on 1 off routine been busy at work (yeah, actually working) so not alot of time to update this.
 
Tonight was legs, felt good, I think I jacked my back a bit, did a decent amount of weight and on my way down during a squat I felt myself leaning forward to try to get lower, when I felt this I pulled back and felt a bit of movement in my back... not a pop or anything, but enough that my upper back is sore.. either way fantastic night.
 
Free Bar Squats: 140-12/ 180-10/ 270-8 ** same weight as last legs, but form is getting better and better....
Stiff Legged dead lifts: 100-12/ 110-10/ 120-8
Standing calf presses: 260-12/ 280-10/ 300-8/ 310-8
Leg presses: 180-12/ 270-10/ 360-8/ 450-3 ok... 450 was too much on #4 my legs failed and the emergancy catch saved my butt...
Machine crunches: 95-20/ 100-20/ 105-20
 
Ok now to my diet, my weightloss is a bit funky right now, I think when I was down to 215 last week it was alot of water weight I lost while on the road, over the weekend I was back up to 219-220, and I got my diet back on track, and lowered my cals a few hundred (havnt updated my intake since I was 245) weight seems to be coming off slowely again, down to 217.5... its been a tough week I've been feeling really discouraged and just plain fat... I know its not the case really anymore but old habbits die hard.... but getting the diet on track is helping this mindset alot..

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

Crappy weekend, just didnt have any drive saturday... its getting cold here (like less than 70 lol) so my joints are starting to really kill me... Started taking this stuff called wobemzium to help my shoulder that pings out all the time... and boy did I not feel any pain DURING this workout, but it let me work out so hard I got my traps hurting really bad last night and through this morning... I think I overdid the shrugs..
 
SHoulder/Back/Biceps
 
Standing rows freebar: 65-12/ 75-10/ 80-8
Bent Rows: 80-12/ 90-10/ 100-8
Preacher Curls: 105-12/ 110-10/ 115-7
Lateral cable pulls: 205-12/ 210-10/ 215-8
Lateral Raises: 100-12/ 105-10/ 110-8
Cable Curls: 120-12/ 130-10/ 140-8
Shrugs: 180-12/ 270-10/ 360-8
 
 

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

Legs day again... and again I think I forgot to post back... either way...
 
Squats:
135-12/ 205-10/ 275-8/ 315-6
 
Stiff Legged dead lifts:
155-12/ 165-10/ 175-8
 
Leg extensions:
100-12/ 105-10/ 110-6 *God effing lord... I havnt done these since I started going all free weight... hurts like hell...
 
Calve raises:
280-12/ 300-10/ 300-10
 
abs machine... 100-20/ 105-20/ 110-20
 
Ugh... bad past week and a half... I am having a tough time getting into a grove... I think I may be getting sick but a few hours after a shot of airborn I am fine...
 
I recently stopped taking stratera for my ADHD as the side affects were getting too much to handle... The doc put me on welbuterin XL.... I guess a off self use is for ADHD... well the crap is messing me up big time... Since I have started I have been completely agitated over everything, freak out on my kids... then 10 minutes later am crying cause I freaked out on my kids.... *no nothing physical just chewing them out for not doing things in a not nice manner* I dont like this crap and am stopping I feel I am loseing alot of drive on this stuff as well... going to try to get on Adderal XR people say I probably wont have the emotional side affects on it....

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

That sucks, man.  It's bad enough trying to remember to take all these supplement pills at the right times, I can't immagine what it must be like trying to balance mood-altering pharmacology (with all its side effects) on top of that 

I know when I was at the peak of my last bulking attempt, and my hormones were screaming like bloody hell, I had to be careful not to stare at the ladies in my office.  But after three months of work-related stress, and no serious lifting, my libido is in the sh*tter.

This game is as much about mood swings and frustration as it is about appetite and motivation.

Look at you... squattin' 315!  Be careful you don't go and inspire me or anything

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Thanks for the support Vegg!
 
I had to take some more time off last legs work out and shoulder workout killed me.... I have barely been able to sit for a week without pain in my ham strings, then the shrugs I did last week hurt my traps so bad I could look up or to the side without pain... This speaks wonders to the theory of not overtraining....
 
Next item of buisness at the recommendation of alot of people I say a ortho dr today about the sharp pain in my shoulder and the clicking feel in it, he says my left AC joint isnt in the best shape that from what he can feel (No X-ray ) I have a small piece of cartalledge broken in my AC joint, and begining arthitis (the rough squishy feeling in it) so... looks like I am doomed from the start... he suggest giving up benching all togather cause it causes the pain or get a cortizone shot in my shoulder... F' it, no shot (yet) and I will just lighten the bench up and build up I guess... Body builders suffer from all kinds of joint injuries and it doesnt stop them! ok nuff of that.
 
Standing rows: 50-12/ 60-10/ 70-8
Bent Rows: 75-12/ 85-12/ 100-8
Lat pull downs: 190-12/ 200-10/ 210-8
Lat raises: 100-12/ 110-10/ 120-8
Preachercurls: 100-12/ 105-10/ 110-8
 
My weight has gone up over the past few weeks by a few pounds and I think its because lately I have been so hungry I am eating a little more than normal... nothing bad, cept the tablespoon of peanut butter every day... but my body fat has not gone up... so looks like I am putting a bit of muscle on me now ...

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.

Well that's good news (the last part, that is...).  Definitely steer clear of that cortisone bulls**t as long as you can.  All it does is break down the muscle, and once it wears of in a few months, not only will you have to do it again, it will require a bigger dose to have the same effect.

I find that DB flyes and cable cross-overs are much more forgiving on your glenohumoral joints and have less of an aggravating effect on nerve impingements than straight-up bench pressing.  Every once in a while, my left shoulder cops an attitude and I have to lay off benching for a few weeks, but flyes with a lighter weight and bench dips usually fill that gap nicely.

PB is the bulking dieter's best friend.  There may be a lot of fat in it, but it's good fat, and you can pack away a truckload of high-protein calories real fast with it.  Ironically, that also makes it a perfect food for fat-loss dieters, though perhaps not in the same amounts

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

I agree with veg, man.  Be careful, though.  Coming out of a joint injury is frustrating as hell and if you go too hard too fast, you'll set yourself back even farther.

Think of all the ways that you can strengthen the injured/weak area, and then go for it.  One way to mitigate a joint injury is to strengthen everything around it so it has some "support."

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Thanks for the posts guys. Its tough because I am getting the the point that I really need to get some mass in my pecs as I have some excess skin that needs some filling .... Chest day is tomarrow and I think I will try something new, like Vegg suggested I'm gunna go pec flys and mutilate my chest the best I can.... I am going to kill it so hard I wont even be able to... hmm... dunno... what do you use your chest for on a daily basis.... I know... that my wife will have to be on top as I will not be able to support myself! Thats my story and I'm sticking to it..
 
Legs night
Freebar squats:
135-12/ 205-10/ 315-7
Leg press:
140-12/ 180-10/ 270-10
Calve raises standing:
300-12/ 310-10/ 310-10 maxed out the machine... gotta tie something to my waist next time
Crunch machine
100-20/ 105-20/ 110-20
 
I really had to baby my legs, especially my hams tonight.. they are still very tender and to the point that it still hurts to stretch em... but I still wanted to get a bit of a legs night in and figure the squats and presses got em to move a bit, and got the blood floeing to em.. I am really struggling to get back into the habbit of going to the gym lately it has been easy to get into the frame of mind that I can skip a night.... not any more though... its KILL KILL KILL...

Eat...Lift....Sleep......Repeat

Enjoy the process.. but crave the goal.