RE: Coops road to beefcakeness
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RE: Coops road to beefcakeness - 3/17/2007 8:37:31 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
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For the first time ever, I went in and did cardio on an off day (Yesterday) did 40 minutes, moderate inten, 129-146 HR burned 390 Cals...
Today was Back, Shoulder, Biceps, decent day..
Front Barbel raises 12x10x8
Side Cable Lat Raises 12x10x8 (Each side)
Fetal position rotator's 12x10x8 (Each Side)
Lat Pulls wide grip 12x10x8
Standing Rows 12x10x8
Behind the back shrugs 12x10x8
Preacher curls 12x10x8
Cardio 35 minutes, 138-145HR
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/19/2007 8:58:16 AM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Good legs day yesterday..
Legs:
Barbell Squats Ultra low: 12X10X8.... then was working on my wifes form so I did like another 40 with her lol...
Stiff Legged: 12x10x8
Claves:12x10x8
Cardio
35 minutes of cardio... HR 129-143... 380 Cals Burned... Weight loss is still a bit slow... but it is coming off... more importantly I have cycled creatine on and have not gained any type of water weight from it... or at least I am loseing fat and holding in more water... so i am sure I am loseing just not showing in the numbers yet... 205 on sunday... I am so close to 199 I can taste it...
On a side note, but still very impoartant to my sucess is my wifes progress, she is still having some issues getting her thyroid dosage rock solid, but she is hanging in there, and ultimatly not gaining weight, but more importantly her diet is looking pretty solid, and she is hanging in their with me on the cardio extraveganza... its getting tough for her though, she is really feeling the slow down of weight loss and getting demotivated... although she has lost 50LBS and for a female who has had kids, is extremely impressive, and nearly every female at my work would kill to just not gain weight in a year let alone lose 50 pounds of crappy fat....
Chest night tonigh... and my shoulder is feeling better today, so hopeing no pings..
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/19/2007 2:59:48 PM
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twistedlink
Posts: 3096
Joined: 5/31/2005
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Looking through your entire journal ive calculated a MAJOR fat loss and slight lean mass loss.
I bet youre feeling TONNES healthier now?
As soon as you hit 10%BF are you gonna start a clean bulk to get BB big or is your main goal just losing the fat (which you dont have too much of now really!) and thats it?
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http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/19/2007 4:05:47 PM
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twistedlink
Posts: 3096
Joined: 5/31/2005
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Yeah 27 is still VERY young, you have plenty of years ahead of you.
well it seems your frame can hold quite a bit of lean mass naturally already, so id say 250lbs at 8-10% BF is rather a good goal.
Out of interest how tall are you? Because at 6ft im considering 220lbs at 6-8% BF pretty darn BEEFY, and youre pumping ahead with 30lbs more than my longterm goal, albiet a few percentiles higher BF, but that only accounts for 6-8lbs of fat at most, still leaving a good 20-25lbs of lean muscle!
It will be great to see you beefed up, to see your first pic where you was overweight to then being a muscle man would certainly be one of DBB.com most popular and well known success stories and a good sticky to have for people for motivation purposes!
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http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/20/2007 11:14:51 AM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Chest night last night... feeling pretty tired this morning... well dragging to be frank..
Chest:
Flat Bench wide grip: 12x10x8
Incline Dumbell Press: 12x10x8
Skull crushers: 12x10x8
Reverse curls: 12x10x8
Cabble tripcep press: 12x10x8
Cable flys: 12x10x8
Cardio 35 minutes... 385 Calories burned... HR went up this time... 132-149.... This weekend I want to shoot for an intensity level high enough to hit 400 calories in 35 minutes...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/21/2007 1:19:47 AM
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twistedlink
Posts: 3096
Joined: 5/31/2005
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well arnold was 235lbs contest weight, and despite common thinking, he was NOT 6'2", he was around 6ft
http://www.celebheights.com/s/Arnold-Schwarzenegger-177.html
It says his peak height was 6'1.5"
I disagree and say it was 6'1" max, but meh whatever.
The point is he was 3-4% BF at contest, and if you want to be 235lbs at 8-10% BF at 5'10" id say its possible with a lot of work, like ive said before, the mass isnt too hard to get naturally, as some people are naturally damn beefy, its the low BF% that makes me question steroids or not.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/21/2007 9:02:48 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Hehehe... sweet... he is shrinking...
BTW twisted, thanks for posting, nice to see someone still reads this from time to time
Today was back, shoulder bicep day
Front barbell lifts: 12x10x8
Lat cable raises: 12x10x8
standing rows: 12x10x8
lat pulls: 12x10x8
preacher curls: 12x10x8.... I have een trying to stay away from weights on my journal lately as the weight isnt really important, but today I broke a plateu with these, did 105 pounds 8 reps full range, with absolutely no spotting whatsoever...
Behind the back shrugs: 12x10
Cardio 35 minutes 379 cals burned... 129-142 HR... was sweating like a pig tonight... dont know whats up... could be its starting to heat up here to around low 90's
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to twistedlink)
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RE: Coops road to beefcakeness - 3/23/2007 10:08:11 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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spent nearly 6 hours of driving to go to a 2 hour meeting in Phoenix... Was great to get to the gym tonight and let some energy fly...
Chest night:
Flat bench: 12x10x8
Incline dumbell press: 12x10x8
Skull Crushers: 12x10x8
Cable Flys: 12x10x8
Cable overhead tricep: 12x10
Cable Tricep Press: 12x10x8
35 minutes of cardio.... MP# player died at 5 minutes and the gyms music is horrid... lol... allowed me to focus on the sweat in my eyes, smelling like a pig, and achyness in my leggs from yesterdays leg workout lol... Still enjoyed every minute of it.... HR was higher than usual... not as many strides per minute... still burned around 360 though
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/25/2007 12:54:18 PM
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twistedlink
Posts: 3096
Joined: 5/31/2005
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haha dont worry i do read your journal i just dont make a habit of posting in it unless its really needed or wanted by me, i wished to congratulate you on such a brilliant performance-so posted.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/25/2007 7:15:30 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Great back day...
Front Dumbell lifts: 12x10x8
laying rotator lifts?? : 12x10x8 each arm
Cable Lat Raises: 12x10x8
Standing cable rows: 12x10x8
Rear Shrugs: 12x10
Lat Pulls: 12x10x8
Preacher Curls 12x10x8.... Hit 115 max today.... my arms are tripping me out... moving up weight quickly over the past week or two... although today on preachers I bopped my forehead pretty good... got a good bruise.. lol
35 mintues cardio... Max Intensity... 130-156HR... about 185 strides per minute... buuut... I Hit a huge goal of 414 calories burned... And to book dropped .5% Bodyfat over last week...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to twistedlink)
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RE: Coops road to beefcakeness - 3/27/2007 6:39:12 AM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Still slugging away,
Last night was legs night... pretty exhausting...
Perfect squats, but touching the floor types
Squats 12x10x8
Stiff legs: 12x10x8
Calve Press: 12x10x10
Abductors: 12x10x8
Adductors: 12x10x8
35 minutes of cardio moderate intensity.... tired... only 372 burned...
Today (tuesday) is a big day, got a job interview, for my same job, but overseeing Phoenix instead of tucson... We will see how it goes, but chest is going to suck cause I wont be back until at least 6-7PM
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/30/2007 2:11:30 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Back shoulders last night, decent night, pissed bruned 394 calories in 35 minutes of cardio... sooo close to the 400... just not enough drive after working an enire day I guess... either way I'm gunna break that damn oliptical..
Front Barbell lifts:12x10x8
side rotators: 12x10x8
Side lat cable lifts: 12x10x8
Lat Pulls: 12x10x8
preacher curls: 12x8x7
Rear shrugs: 12x10x8
My delts seem to be improving in size... im sure most of it is just pump... but either way, looking decent...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/30/2007 10:32:10 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Legs night....
Barbell Squats: 12x10x8
Stiff Legged: 12x10x8
Calve Press: 12x10x8
Abbductors:12x10x8
Adductors: 12x10x8
No cardio... felt sick... Tomarrow is going to be hell... I havnt done 4 days of lifting straight in a while... but since I missed chest on tuesday, this is what will be required... but am still going to have sunday off... I might treat myself to Sunday and Monday off as I havet had 2 days off for a few months except when I was sick...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/31/2007 4:49:17 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Chest day... burned out on my first set as I switched up the rotation a bit..
Incline DB press: 12x10x8
Flat Bench: 12x8.... shoulder pinged out hard... and it was on super light weight
Pev Fly: 12x10x8
Skull Crushers: 12x10x8
Tricep Rope Pulls: 12x10x8
35 minutes of cardio... 416 calories burned.... weight is staying consistant at 206... which is decent... BF is still the same...
On a good note, the wifes BF dropped by .65 which is really good... she is starting to do really well...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 3/31/2007 5:26:38 PM
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twistedlink
Posts: 3096
Joined: 5/31/2005
Status: offline
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quote:
side rotators: 12x10x8
What exercise is this and where does it primarily target?
Never heard of this exercise before.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to Coop)
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