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

That's the way, Coop!  Don't rush into things.  You been on the bench for a while, and we don't want you crawling back to it with an injury 

Remember:  The suffering will pass rapidly.  You'll be crushing plateaus and laying waste to obstacles in no time!

Glad to have you back!

P.S.  Cheese and RICE!  540 POUND SQUATS??!!  Am I reading that right, Mr. Platz??

ORIGINAL: veggeep

That's the way, Coop!  Don't rush into things.  You been on the bench for a while, and we don't want you crawling back to it with an injury 

Remember:  The suffering will pass rapidly.  You'll be crushing plateaus and laying waste to obstacles in no time!

Glad to have you back!

P.S.  Cheese and RICE!  540 POUND SQUATS??!!  Am I reading that right, Mr. Platz??

 
LOL yeah, but it was on a sissy machine with the padded shoulder pad things.... but I figured I would let ye old knees, and such get used to the weight then more back into the big boy part of the gym...

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

Enjoy the process.. but crave the goal.

Nice chest day... felt a pinch in a ac joint, but other than that went well, but most importantly chest is sore, and tight, and rock hard right now woooootness.....I did do free weigghts but took the weight way the eff down.
 
Flat Bench:120-12, 130-10, 140-8
 
Butterfly curl** need to cut these out, they are what put pressure on my joint- 65-12, 75-10, 85-8
 
Shoulder press: 90-12, 100-10, 110-8
 
Tricept cable push- 120-12, 130-10, 140-8
 
Seated Dips: 210-12, 220-10, 230-8
 
Feeling good all togather, legs sore from yesterday which feels soooo good

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

Enjoy the process.. but crave the goal.

Funny how that works... You drop the weight and you end up twice as sore   I don't know if you've been following my last week of entries, but Greg finally convinced me to pull my head out of my ass and take a new approach to my leg workouts.

It seems that it is a lot easier to constantly tell everyone else to "leave their ego at the gym door and lift what you need to lift to stimulate growth" than it is to acutally do it myrself, LOL!  Well, I dropped two full plates off my squat poundages and forced myself to eat some nice, slow, deliberate, deeeeeep squats, and let me tell you, I am sore in places I didn't even know I had places

Same thing with bench pressing.  I stopped trying to lift what I thought I "should be lifting by now", and went for broke with about 70% of that weight.  I got a sicker contraction in my pecs and a more immediate feedback from the muscle than I have ever felt.  It's like someone flipped a switch and my workouts have gone from being satisfactory to sublime

I agree on the butterfly curls -I think they unnecessarily compromise the muscle too (too much stretch at the start of the concentric contraction; it's the same position must guys blow a biceps tendon when doing alternate grip deadlifts).  I think you can get the same stimulous with plain old seated curls, since sitting takes your hips out of the equation and makes it harder to cheat.

Wow.... My chest hasn't been this tight in a while, its so tight I feel it pulling in my arms and its great...
 
 
but bad news for today, they didn't post signs at the gym about the kids club being closed and lo and behold, the kids club was closed... so no babysitter, no gym... tis all good though give me a extra recoop <-- lol get it coop... nm....ok back on track, an extra recoop day and I will hit it hard in the tomarrow.... 
 
Which in fact marks the first work out of the new year, and could be better timing, no new company trips in sight, no vacations, nothing that will even vaguely get in my way....  All in all 06 wasn't a bad year at all, went from 300lbs to to 217.... grew my stamina, grew my strength and most importantly wasn't sick 2-3 times a month.... all in all not bad, now time to just hit the three fingered salute and reboot this beast...
 
Good time for 07 goals I guess,
 
This year I want to get to 195-200 pounds, and hit 10% BF, that means I need to loose about 10% BF and lose 20 pounds or so.... hoping to hit this in 4 months, 5 pounds a month should be nothing, while maintaining my muscle... then the last 8 months get into a moderate bulking mode of high clean cals and hit 225 maintaining 10-13%BF.... Year end goal of having a disgusting large 6-8 pack that with a shirt on could be confused for a lumpy beer belly....
 
 

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

Enjoy the process.. but crave the goal.

So got a new pic phone the other day and was bored at work so here is a new bicep shot, think there is some definate meat under the shell.

Dont think its too shabby as I havnt been in the gym this month cept for this week.



[image]local://11372/A0CDD3E62745494EB7ABBBD3DEB4FDDF.jpg[/image]

Attached Image(s)

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

Enjoy the process.. but crave the goal.

300 down to 217?  I dare say, sir, you are poised on the very brink of beefcakeage.  It's time to bring it in for a landing   You could always give me those pounds you're trying to lose.  In fact, consider that my challenge.  For every pound of BF that you lose, I must gain a pound of lean mass.  I'm gonna gain it anyway, LOL, but as long as we're both trying to up the beefcake ante, I don't see why we can't have the same trajectory.

I fully expect you to be treating the Mrs. to a beach vacation this summer, wherein there will be observed one sizzling hot, shredded stud muffin of a Coop, sending all the other ladies to bed alone, crying and heartbroken after an afternoon of strutting his painstakingly sculpted bod on the sun-drenched sand.

It's your turn, Coop.  THIS is your year, Bro.  2006 saw some radical improvements, but Summer 2007 belongs to Coop and his monster beefcake success story -it's got your name written all over it.  Now TAKE IT!

ORIGINAL: Coop

So got a new pic phone the other day and was bored at work so here is a new bicep shot, think there is some definate meat under the shell.

Dont think its too shabby as I havnt been in the gym this month cept for this week.

Note to self: Sh*t.  That's just great.  Dude's gonna shred down those last few pounds of bodyfat and he's gonna have freakin' 17-inch guns   Looks like I have my work cut out for me...

Damn.  Nice bicep.  Your wife must be appreciative!

"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"

IN the gym today overcame soemthing that usually causesme to not go, one of the kids hurt their leg, and usually when the wife doesnt go I don't, but the lil man is ok so I went alone... I know it sounds stupid but its something I was able to get past, I enjoy working with the wife...
 
As for the workout it was back, shoulder, bicep day...
 
Standing rows, 80-12, 90-10, 100-8
 
Seated rows, 110-12, 120-10, 130-8
 
Lat pulls: 160-12, 170-10, 180-8
 
lat raises: 80-12, 90-10, 100-8
 
preacher curls: 85-12, 90-10, 95-7
 
Cable curls: 100-10, 110-7, 120-4
 
Back machine thingy: 170-12, 180-10, 190-10

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

Enjoy the process.. but crave the goal.

Today I re learned why I loved leg nights so much a few months ago.... got in my car and was still out of breath, Im back in the days in which I feel like I am in cardio my entire lifting routine.... getting tired of adding 45's to the squats is a good feeling... loving it again, and I can honestly say Coop is back in to fugging groove again!!! Diet is 85% there, working up a new spreadsheet calorie breakdown in the morning, got my workout groove down, and am back to full blown cardio again, 5LBS a month is going to be cake... loving life, I think a break was just what the doc orderd.
 
Legs, legs , and more legs
 
Machine squats (yes still taking it slow on the knees)
200-12, 320-10, 410-8, 500-7, 540-6---- last set is getting very close to full horizontal, about 90% there but builind up stamina
 
Leg Curls: 110-12, 120-10, 130-8
 
Standing clave raises: 280-12, 300-10, 305-10
 
Abbductors: 125-12, 135-10, 145-8
 
Abductors: 125-12, 135-10, 145-8
 
Ab crunch machine: 145-12, 155-10, 165-8... Im taking a new approach to my abs, I'm going to go to a 12, 10, 8 split with heavy weight apposed to 20, 20, 20 with less, I want to have a steel kettle for abs..
 
15 minutes of cardio.... tired, time to eat yum yum shrimp
 
 

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

Enjoy the process.. but crave the goal.

ORIGINAL: Coop

Im back in the days in which I feel like I am in cardio my entire lifting routine.... getting tired of adding 45's to the squats is a good feeling... loving it again, and I can honestly say Coop is back in to fugging groove again!!!

Off days got you doing a pee-pee dance yet?  Mwaaaah HA HA HA HA HA!!!  Groovitude!

hmmm.... can you explain what the pee pee dance is?
 
Heck, you can even post a drawing demonstrating it... this intrigues me..

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

Enjoy the process.. but crave the goal.

Oh, COME ON!  Don't feign ignorance with me!  You have KIDS! 

Okay fine.  maybe the workout scrabled your marbles.  Perfectly understandable.  I'll give you the benefit of doubt this time.

For your consideration