RE: Coops road to beefcakeness
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RE: Coops road to beefcakeness - 3/31/2007 8:17:03 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
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Dunno the real name, but you lay on your side with your arm at a 90 angle... than holding a very light dumbell or Band, rotate the weight upward, it helps rotator cuff injuries... something I learend while in Phys therapy after my wreck...
I'm sure there is a name for em lol
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Enjoy the process.. but crave the goal.
(in reply to twistedlink)
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RE: Coops road to beefcakeness - 4/3/2007 8:52:50 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Back bicep day... my shoulders is giving me some pain.... which is unusaly for this day, usually shows up on chests... I think I overdid it...
Front barbel raises: 12x10x8
side cable raises: 12x10x8
standing row:12x10x8
bent row:12x10x8
Lat pull: 12x10x8
Preachers: went up 30 pounds less reps: 12x6x4
done.. nuff said..
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 4/4/2007 8:55:31 AM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Most of it is time and the fact that my gym book stays in my car so I dont forget it..
I have been progressing weight over the past few months, nothing is going down, but with that said, about 3 months ago I took alot of my weights down and started with the basics and got spot on perfect form...
Squats for example I was able to go horizontal with around 275-300, and less than horrizantal with 300+...
Since I have dropped to 150 and allow my legs to completely collapse, butt touching the floor 
Same with everything else, I am working for perfection now, and feeling the target muscle give out, instead of secondary muscles giving out....
As for the rotator thing be sure to go very very light weight, or better yet, bands.... I can only handle up to 12-15 pound dumbell doing these... usually something like 8x12, 10x10, and 12x8... if not you can really jack yourself up...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to twistedlink)
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RE: Coops road to beefcakeness - 4/4/2007 7:18:13 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Legs..
Boss dropped a giant project on me... well like 4 large projects and each one needed to be done in like 2 hours... My fault though, I need to push back and tell him its food time, couldnt even get out of my office, out of oatmeal, protein powder, bars which is my usually EMT diet kit... Diet was effed today got 2 meals in... just about to get dinner... but I feel so sick to my stomache not sure it will stay down...... not good at all... All my weights went way down, struggled to keep good form and felt like cheating a whole lot, but I pushed through it....
squats: 12x10x8
Stiff leggs: 12x10x8
calve raises: 12x10x8
Abductors: 12x10x8
Adductors: 12x10x8
I'm not sure, but I think cardio was not the best thing I could have done today as I was allready way under calories...
but I did 35 minutes, and struggled through every stinking minute... Nothin like cardio to further push you into starvation...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 4/5/2007 8:16:51 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Chest night, was really nice, no should problems, not tenden pops, just plain old burn...
Flat Bench: 12x10x7
Incline Dumbell Press: 12x9x7
Skull crushers: 12x10x8
Tricep Press: 12x10x8
Cable flys: 11x9x7 (These were unusually hard tonight)
Forgot shoulder press... oh well...
Cardio 35 minutes burned 385 Calories.... Blood pressure went through the roof today, vision started shaking when I first got to the gym... This is so not cool...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 4/10/2007 11:30:31 AM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Forgot to post for a few days,
Did Back and Shoulders Saturday, Sunday the kids club was closed so no gym for me, then did legs yesterday...
I did a bit a a switch up on legs, I realized I dont have any lower back lifts in my current routine, so I added hyperextensions, and a machine extension for backs on legs, worked out well with squats and deadlifts...
I did 45 minutes of cardio last night and broke 500 Cals burned... happy days.
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 4/19/2007 1:35:36 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Been a while since I posted, got my clock all messed up last week, due to a serious problem worked a few days straight, so I went into fail mode and just focused on getting my workouts done, no time for anything else..
But I've still been on it, got a deep tissue massage this weekend for the first time, and was quite amazed on some results I got, alot of pains I was getting when lifting were virtually gone.... we will so how long this lasts... no forearm pain, shoulder pain was minimal, no ham string pain.. its been great.
My weightloss is looking a bit odd right now but looks like I have gained a bit of mass... I am sitting at 173-74 pounds of lean mass sitting around 16% BF but hanging around 208Lbs.... my delts have grown quite a bit, and my traps have really grown.. Ill post some pics soon... I have a company picinic soon, and am in desperate need of a tan, so we will see 
Last night was legs night
Squats: 12x10x8
Stiff Legs: 12x10x8
Calves: 12x12x10
Adductors:12x10x8
Abductors: 12x10x8
Lower back hyper extension: 12x10x8
WEighted ab crunches: 12x10x10
Weighted torso rotations: 12x10x10
35 minutes of cardio 390 calories burned...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 4/20/2007 9:56:55 AM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Chest night was incredible last night, absolutely no pain in my shoudler... this massage thing really did the trick...
Chest
Flat Bench: 12x10x8
Incline DB press: 12x10x8
Decline Cable Fly: 12x10x7
Skull Crusher: 12x10x8
Cable Tricep Press: 12x10x7
Standing SHoulder Press: 12x10x8
Obliques: 12x12x12
Weighted Abs: 12x12x12
38 minutes of cardio, 440 Calories burned.
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 4/27/2007 3:09:46 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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I finished out my routine on monday with chest again, and decided to take a few days off... I think I was in the advanced stages of overtraining and combined with my recent work load at work felt the need to rest.... I am waking up everyone morning feeling like poop, and have no energy reserves.... Today I am feeling quite a bit better and am debating if I'm going to start again tonight... most likely wait until the morning...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 4/29/2007 3:33:13 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Started out yesterday again, was a good 4 day rest.... well needed... now I just need some time away from work..
Back day yesterday, started at or above the weight I was doing before I stopped monday... was very happy with this...
My weight is hanging around 206-208 my BF seems to be going down, I was showing 15-16% last week and this week as well... So I think I am finding a bit of a balance of weight loss and muscle gain.. but it is going slow..
I have am off of no-explode again... but am still finishing out my tub-o-cellmass.. we'll see what happens..
Today was legs day, I really didnt have the drive to do squats (GASP?!?!?) so did leg press's, curls, extensions, calves, adductors, abductors, lower back hyperextensions, abs, and obliques..
I think for the next few weeks I am going to put a large amount of focus on my core muscle groups such as abs, obliques and lower back... the message therapist the other week said I am getting dispropotionate... legs, arms, chest, and shoulders are getting huge, but abs, obliques, and lower back are underdeveloped... which could be a problem I guess..
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 5/21/2007 8:15:05 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Still working at this... Been working out 3 on 1 off since last post... even better I was out of town for a week and was able to maintain working out... something that in the past didnt work well...
I am going to move away from the 12x10x8 and go 8x6x4... or 6x5x4 super heavy... been doing it for a week and have noticed some improvements my traps have grown quite a bit (for me being the skinny shouldered phucktard that I am) yeah... skinny shoulders and a bit gut was never a good combo for me...
Ill start posting some weights soon, just been getting killed from all angles of life right now....
On a side note I have been having some significant diet problems and some problems stemming from that...
Been having some problems at work lately and the boss brought me and got real worried as my face is starting to sink in, eyes are getting huge bags under them, and am just not looking healthy any more... sent me to our farging EAP (after a manditory piss test thinking something else is going on.. which it wasnt)
so bottom line they said I am getting something called execise bulimia, and im begining to go too far with it... Then saying I need to see my doc as it looks like I am starting to have some medical problems as a result...
WTF am I supposed to do.... I was FAT... people talk crap... I lose weight, now people talk crap... There is no damn in between... its either one way or the other.. I am worried as I cannot get off of this cut... part of it is that I have not reached my goal yet, but part is I just cant bring myself to up the cals when I do hit the low BF not sure how I can get out of it... I have been on a cut for like 14 months now..
Did I say I have lost 98 pounds now... woot... nice someone decided to crap all over it..
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 5/30/2007 9:02:32 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Still at it... New routine of 6-5-4 super heavy weight, seems to be working well... only part of my body that is having a hard time adapting is my forearms... the curls I was doing has really got to em..
Tonight was legs, staying away from squats for a few weeks to let this out of place rib thing fully heal and work back into position...
Leg Extensions: 5x5x5x5
Leg Curls: 7-6-4
Calve Raises: 7-5-4
Adductors: 6-5-4
Abductors: 7-5-4
All done, only got 3 hours of sleep last night, so its nighty night time...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 6/5/2007 8:39:55 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Still going at the heavy weight low reps, On sunday I switched things up on legs a bit, and have barely been able to walk since...
Leg Press: 360x8, 450X7, 530x6
High tempo, light weight legg press: 90x30, 50x35, 25x40 <--(this one did me in lol... seens lite until I have barely move my legs cause they are so pumped up lol.. wonderful :)
Leg Curl: 150x7 ,160x5, 170x5
Calve press 180x8, 270x6, 360x5 (On the leg press machine.. kinda new feel)
Adductors: 170-7, 180-4, 190-2
Abductors: 170-5, 180-3, 190-2
Abs..
I had to miss the gym last night as I worked from 5:00AM-2:30AM.. problems at work... but got in chest tonight
Chest Press: 160x6, 180x5, 185x4
Incline: 145-7, 155x5, 160x3
Decline: 140-12, 180-8
Tricep push: 180x7, 190x6, 200x4
Shoulder Press: 150x8, 160x5, 165x3
did cardio for 30 minutes... kinda tired, and sore lol.. we will see how tomarrow goes pain wise.. hopefully be fine by the next set on thursday...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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RE: Coops road to beefcakeness - 7/10/2007 7:22:12 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Legs night:
Leg Press: 300-12/ 390-10/ 480-8/ 570-6
Calve Press: 309-12/ 480-12/ 570-10
Prone Leg curls: 135-10/ 145-8/ 155-6
Abductors: 145-10/ 155-8/ 165-6
Adductors: 155-10/ 165-8/ 175-6
Machine crunches: 95-20x3sets
Back Hyperextensions: no weightx20-3 sets
35 minutes of cardio...
201.3 tonight...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Coop)
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