Coops road to beefcakeness (New Pics, 1/08/07)
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Coops road to beefcakeness (New Pics, 1/08/07) - 7/23/2006 6:32:43 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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So I figure its about time I start one of these up, not only for amusement of all, but also would be nice to have backup of my workout booklet in case it has a mis-fortunate accident with a animal...or toilet....or children....
1 Year Goals:
220 Pounds
10% Body Fat
100% Beefcakeness
Starting info as of about March 2006:
300 pounds
unknown body fat (over 37%)
-10% Beefcakeness
Current info:
245 Pounds
25% Body Fat
20% Beefcakeness
< Message edited by Coop -- 1/8/2007 6:50:33 PM >
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
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RE: Coop's road to sick beefcakeage... - 7/23/2006 6:53:43 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Since I have been working out for a few months now I wanted to post some of what I was able to do, to my most recent routine.
End of May (After a month or so of work outs hadn't been tracking up until then also note crappy form doing this weight)
Chest Tri
Bench:
30 Lbs 15 reps/ 50 Lbs 10 reps/ 50 Lbs 9 reps
Military Press:
40 Lbs 10 reps/ 50 - 7/ 40 - 10
Seated Dips
95 Lbs 20 reps/ 140 - 15/ 150 - 10
Triceps extensions
55Lbs 25 reps/ 65 - 12/ 70 - 9
Legs
Hack Squats
50 Lbs - 12 reps/ 70 - 12/ 90 - 12
Leg Curls
90 Lbs - 25/ 120 - 13/ 130 - 10
Calve Press
50 Lbs 25/ 90 - 20
Back Bi's
Lat Pull downs:
100Lbs - 25/ 130 - 20/ 155 - 10
Seated Row
90 Lbs-10/ 95 - 10/ 100 - 8
Bicep Curls
35Lbs 15/ 40 - 12 / 50 - 10
Shrugs
40Lbs - 20/ 40-20/ 40-25
Back ups - note sure of name but 10 reps x 3
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 7/24/2006 7:55:00 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Well I still seem to be having some bad stomach issues...everytime I drink whey or MM I get major gas........its hell working out, I get a good ab workout trying to keep any squeakers in... Didn't sleep well last night, had a crappy day at work, so I decided I would hurt some machines...or myself in the process.. But good day all in all I broke alot of new weight records for me, notably 100 pound curls...I think alot of this is coming from my muscle is still learning how to utilize its self more efficiently. Form was good today as well, no slouching or kipping.
Lastly I hit a big marker, I had to use a scratch aul to punch 2 new holes in my belt, as I now have a 40 waist, was a 46 over 4 months ago. OMW to 34
Good ol Back and Bicep day
15 minutes of pre workout cardio
Bicep Curls: 85-12/ 90-10/ 100-8 set of 21's for 70 pounds (100 was a all time high, as well as 70 for a full set of 21's)
Lat Pull Downs: 205-12/ 215-10/ 225-8
Lat Raises: 80-12/ 90-10/ 100-8
Seated Rows: 125-12/ 145-11/ 155-9
Shrugs: 180-20/ 200-15/ 220-12
No post workout cardio my stomach cramps were so bad I didn't want to deal with it....Tomarrow is a new day and it's my favorite day, get to demolish some leg fibers 
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 7/24/2006 9:02:40 PM
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The Sheep Man
Posts: 2487
Joined: 3/27/2005
Status: offline
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whey gives me the same problem... I often have to avoid stiff legged deads and the like... aswell as cardio when working out. (If the gym is busy)
_____________________________
5'9"
March 23rd: 189lbs
BF: 20% BF
http://sheep-manland.myminicity.com/ind
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 7/24/2006 9:21:24 PM
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The Sheep Man
Posts: 2487
Joined: 3/27/2005
Status: offline
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No say that to me! I love milk... I think its the liquid protein thats doing it.
_____________________________
5'9"
March 23rd: 189lbs
BF: 20% BF
http://sheep-manland.myminicity.com/ind
(in reply to Marc David)
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RE: Coop's road to sick beefcakeage... - 7/25/2006 7:46:45 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Fantastic night at the gym tonight, probably over-trained but I wasn't feeling worn at all, and broke some cool new weight records. I think some of this is since last leg's day I started doing treadmills instead of ellipticals and I think that is helping me with some stamina, and showing me what my legs can really do, not just what I think they can do. Lactaid worked well, no pains, no cramps....guess I started having problems with it after several months of no problems...either way felt great.
I don't know if I am right feeling this but it almost feels off balance as weak as my back, chest, and arms are but legs I am getting some stuff done....could be they carried a fat ass around for so long...any feedback on this?
Legs:
Cardio: Did elliptical cause jogging tends to give me shinsplints like feelings..not a good feeling on leg day, 20 minutes on high elevation high resistance
Squats: 250-12, 280-10, 320-8 (woot broke the 300 bar!!)
Leg curls: 145-12, 155-9.5, 160-7 (may want to lower the weights about 5 lbs next time, don't know but I don't feel right about not hitting 8 on the last set)
Leg extensions: 200-13, 215-10, 230-8
Abductors: 145-15, 160-12, 175-9
Adductor's: 145-15, 160-13, 175-7
Calf Raises: 140-20, 160-20, 170-15
No post workout cardio.....I got to get back into this, I'm getting lazy and am not going to lose the fat I want if I keep doing this.....Have to force myself to get in 20 at the end....
< Message edited by Coop -- 7/26/2006 8:11:14 AM >
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 7/27/2006 6:38:10 AM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Good night last night....forgot to update so I'll post now.
Chest
Bench: 125-12/ 135-10/ 150-6
Incline Bench: 95-12/ 100-10/ 105-7
Overhead Press: 90-12/ 100-10/ 105-8
Seated Dips: 190-20/ 215-12/ 245-10
Pec Fly: 100-15/ 115-12/ 130-10
Cable tricep's: 47.5-12/ 52.5-12/ 57.5-9
Today is break day...for the first time in a while happy for break day, I feel like poopie and my wrist has been bothering me since my last chest day 4 days ago...I think I tweaked it doing some skull crushers.....
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 7/28/2006 7:50:38 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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It's nights like tonight that I feel like I should set my sights a bit lower than beefcake....mabe something like more than porkchop... But with Blackwmw's advice I actually left my pride at the door and used a pull-up assist bar, and honestly I didn't feel like everyone was watching me and snickering type of thing, although I wont disclose the weight I used, I will say I have alot of room for growth, I think my shoulders are truly one place where I am starting from square one, but getting bigger up top, just takes time though 
Back\Shoulders Biceps:
pull-up assist: 10- a decent amount of counterweight\ 6- 30 pounds less than first
Lat pull-downs: 210-12/ 220-10/ 230-8
Seated Cable Rows: 140-12/ 150-9.5/ 160-9
Lat raise: 85-12/ 95-10/ 105-8
Bicep curls: 90-12/ 95-9.5/ 100-5 (I realized that maybe I should have not done the pull-ups first at this point, starting to feel like poop at this point)
Shrugs:
180-20/ 230-15/ 230-15
Back ups: 20- holding 10 lbs of weight x3 sets
Crunches (Note I have been doing these every night, just forgot to post) 20 x 3 sets
I'm sure all I have to do is keep up at the pull up assist bar slowly lowering the weight and eventually I will beef up on in the shoulders, Thanks again Blackwmw, I think this is what my shoulders was missing, lately haven't been feeling quite so challenged on shoulder night.
< Message edited by Coop -- 7/28/2006 8:56:32 PM >
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 7/31/2006 9:21:39 AM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Ugh...forgot to update over the weekend, I'll do it later when I get my book, but weigh in time this weekend.
I am down to 241 and 24.8% BF, still going in a nice downward trend. Only 30-40 pounds till its bulking time. If I get to 210 pounds, without loseing to much muscle I will be around 13% body fat....If I get down to 200 that will be 9% or so....either way I will cross that bridge when I get there in several months.
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 7/31/2006 7:51:30 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Ugh, not a good night, should have been my night off but my Saturday work out got kinda screwed so I worked again tonight.. weight went down, and reps went down.. I have a personal trainer I see 1 time a month to work on form, but this weekend he had a stick up his @#$#@$ and worked really switched it up and worked every muscle group to the point I was at exhaustion....I just need to suck it up and shut up, he is just pushing me and not everything will fit in my "perfect world" not his fault...just venting...
Sat: Everything psycho guy day.... walking lunges, to push ups, to curls, to triceps, to overhead press, to bent over rows, back to walking lunges.....no breaks set to set to set...
Sun: Pissed off because I didn't get legs day in, so Today will be legs day
Squats: 270-12/ 320-10/ 360-9
Leg Curls: 130-15/ 140-10/ 150-7.5
adductor's: 150-12/ 160-12/ 175-10
Abductors: 150-12/ 160-10/ 175-10
Standing calf raises: 140-20/ 160-20/ 200-20
Seated calf press: 140-20/ 155-20
Note.....now legs are feeling like crap of the walking lunges the day before.... I see the reason to split up the workouts..
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 7/31/2006 7:59:02 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Ok, so today should be my break day, I'm feeling sick, everything hurts, I didn't get 3 of my meals in, so I am way under carbs, protein, and calories.... but noo.... I'm frigging stubborn and I am going to get my freaking chest day in this day set..weight went down, reps went down... crappy....On a side note the lactaid I was taking stopped working and started to notice my stomach was getting upset with each meal, but BlackMwM mentioned something in a earlier post about a protein digestive enzyme, so I figured I would try, went to GnC and got the "buy our superior brand" sale, so being me, I was like Oh boy, sure. But the stuff seemed to work, no gas, no stomach pains, working well.
Chest: Bench: 130-12/ 140-7.5/ 140-6
Incline Bench: 85-9.5/ 80-10/ 85-8
Overhead Press: 90-11.5/ 95-10/ 100-7.5
Seated Dips: 200-20/ 230-15/ 245-10
Triceps extension: 135-15/ 140-12/ 145-10
Peck Fly: 100-20/ 110-13/ 120-12
I got to learn to listen to my body, today could have set me back.... I will have a good day tomorrow doing nothing in the evening.
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 8/6/2006 6:05:48 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Happy day at the gym, I don't know what it was but like 3 different people came up to myself and my wife and made comments about how much weight we have lost and how good we are looking, I do note that I am starting to notice alot of defenition in my arms..especially getting some good peaks in my arms, and triceps are starting to stick out alot.. just don't look like 16.5 inch tootsie rolls... so looks like hard work is starting to show.
All this week I have decided to go for reprange and have decreased the weight alot, should be interesting to see how it goes
Back\Biceps
10 assisted pull upsX2 sets, increase the amount of reps by a few again, next shoulder day I am going for 10x3, then its time to start decreasing weight on the assist.
Lal pull downs: 150-12/ 160-12/ 170-12
Seated rows: 90-12/ 100-12/ 110-12
Lat Raises: 65-12/ 70-12/ 80-12
Bicep Curls: 60-12/ 70-12/ 80-12
Shrugs: 180-12/ 230-12/ 280-12
Then the usualy leg raises, crunches, and oblique crunches 20x3 each...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coop's road to sick beefcakeage... - 8/7/2006 8:04:19 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Great legs day, looked fvorward to it since... last legs day. With lowering the weight some I was really able to get the burn going.... Sadly used my last scoop of cell mass... but its cool I will stop all of that stuff for a while then start some new cheaper stuff and see if I grow a tail or anything funky like that.
Only problem I had tonight is kind of the same problem I have every legs night, I have a really hard time getting my calves to feel like I am working them, I rarely feel burn with them, its either not nearly enough weight, or to much that it feels like I dont have good form... If anyone reads this and has suggestions I am all ears.
Legs:
Squats: 230-12/ 250-12/ 270-12
Leg Extensions: 180-12/ 190-12/ 200-12
Leg Curls: 110-12/ 120-12/ 130-12
Abductors: 110-12/ 120-12/ 130-12
Adductors: 110-12/ 120-12/ 130-12
Calve Raises: 90-12/ 110-12/ 130-12
Calve Presses: 90-12/ 110-12/ 140-15
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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