The Donut Shop (aka Cops Place)

cops25 · 09-11-2004, 12:03 AM

My old jobs was 12's (two on, two off, three on, two off). It was a huge chore trying to get to the gym...when you count in an hour before work for the wakeup routine, an hour after travel (either home or to the gym), plus the six to eight hours of sleep (closer to eight when your pulling those kinds of shifts), you only wind up with two hours or so to do the gym, try to assemble some sort of social life, etc...I know where your coming from.

Burner02 · 09-11-2004, 12:12 AM

sonds about right. I do a 3,2,2,3 split. I get every other friday, saturday, sunday off.
on mids, I get up (hopefully) around 1:30. Eat, get cleaned up, wake up..and if no errands, have to be in the gym by 3:30 to be at work at 6pm...
if I over sleep, I miss my window..

cops25 · 09-12-2004, 12:31 AM

12's definately suck...I'm glad to be done with them. My new challenge though, is to stick with the healthy stuff throughout my midnite tour...One small saving grace is we have a 24 hour diner here that caters to all the locals, and they whip up a mean ass scrambled egg platter...just choose the amount of eggs you want. I asked the waitress today for 7 eggs scrambled, she didnt bat an eye. But the best part of the night was when we were discussing tattoos (I have 12, with many of them on my arms). She was checking out some tribal I have on my left arm, and asked what else I have (there are now three of them standing there...I felt like a sideshow). I pulled up my sleeve, and the one says "forget the tattoo, I want see more of the muscles"

I think I gained an inch in my arms and chest just from that comment

Burner02 · 09-12-2004, 12:39 AM

That's always a good feeling when you get a compliment like that!
Watched the season premere of COPs tonight....it sucked.
They did roll w/ 2 hot female officers though, not all was lost!
I would like to....As the wise Sherrif Roscoe P. Coltrain once said:
Cuff-em and stuff-em!

Where those eggs..egg whites? 9grams of fat per yolk!

cops25 · 09-12-2004, 08:54 PM

Just eggs...I was hungry enough to eat a horse by the time I could grab a meal-break, and I just asked for the seven eggs, not even thinking about having them use whites...One small slip this week. I did wind up running later (not by choice), so I was probably still in defecit for the day.

cops25 · 09-13-2004, 03:53 PM

Woooohooooo....chest day

I started the db flat bench at 75lbs (up from 70 last week), they felt real good, so I figured I'd try 80's...never realized how heavy 5lbs is...enough babble...been doin to much of that lately.

9-13-04

DB Flat: 6x75, 6x75, 3x80, 3x80 (I got a partial 4th outta each set of 80's, but I
m not counting them)
DB Incline: 6x65, 5x65, 4x65, 6x60
Flye: 10x150, 10x170, 8x170 (maxed the stack on the machine...Huge mental booster!

)
Dip: 5 full, 1 partial, second set: 5

Preacher: 7x70, 5x75, 5x75
Standing Alt Curl: 8x30, 6x35, 6x35 (40's and 45's were in use)
Spyder Mach: 10x50, 8x70, 8x80, 6x60
Furearm curls (set of palm up, followed by palm down): 12x25, 12x25, 10x25

That's all for today kids...comment/critique away

cops25 · 09-13-2004, 03:58 PM

ok, I lied. some more babble....

Now that my diet is fairly in check, I'm gonna start some glutamine and BCAA's.
I'm also going to get some Dextrose to throw in my PWO shakes.

I'm also thinking of trying the S1+/M1T stack that was outlined in another post...I've done a few PH cycles, and dont think I'll have a problem with it.

Diet question: I know I'm opening myself up for jokes here, but is it ok to eat bacon if you blot the fat? I see they have a decent protein count, and it's one of the things I miss eating...

Burner02 · 09-13-2004, 05:10 PM

Hey!
do'nt worry about the 5lbs. It's all mental!
As the popular saying around here is:
'lite w8, baby!'
It really is mental. Do you have a spotter?
If you do...I bet if he handed you 80's and said they were 75's, you'd be able to hammer them out.
Kinda like when you are bar bell benching. Looking at the big plates on the bar can be imtimidating. You know you can do it, it just looks heavy, you tell yourself it is heavy and then your mind acts accordingly. Get your muscle / mind link (at least what I think of it as) and just do it.
I am about to hit the road here to nail my chest. Check my journal by tomorrow afternon to see if my mind hooked up. (I gotta go to work after the workout, so might not have time to post tonight

cops25 · 09-15-2004, 01:06 PM

I'll post todays w/o after work, But I wanted to put in here that I tried Good Mornings today, and can sum it up in two words:

Hamstrings, Owwww

Burner02 · 09-16-2004, 01:59 AM

so, you like them?

DeadBolt · 09-19-2004, 04:02 PM

Damn its been a while since I've been around, finally got cable and my dial up was gone like 2 weeks ago so I just got everything up and running.

Congrats on the 80's bro!! Don't sweat the low numbers at least you got em up for 3, next time it will be much lighter.

So whats the deal how ya been?? hows work treatin ya?? hows the lifts?? glad the kids are in school already?? Damn its been to long I need to catch up. I have to go post like 3 weeks worth of lifts in my journal so I'm keeping gthis short heh.

cops25 · 09-27-2004, 09:35 AM

Damn I've been slacking...I have four w/o's to post up. Last week sucked big time. I worked 25 hours due to a fld (it was murder, but the OT check will be sweet), then off to Dover, De for the races this weekend. I did manage to avoid beer, but I ate all kinds of crap I shouldn't have...oh well, it only happens once a year.

9/15/04
Weight: 221

Cable Row: 8x130, 8x150, 8x160, 8x170
Pulldown (behind neck): 6x130, 6x130, 4x130, 8x110
1 Arm Row: 8x60, 8x60, 7x60, 6x60
Good Mornings: 2 sets of 10 with just the bar, 1x15, just the bar

Tri Press: 8x70, 8x70, 7x80, 6x80
Dip Mach: 10x180, 10x200, 10x200
V-bar pulldown:10x120, 10x120, 6x130

cops25 · 09-27-2004, 09:37 AM

9/17/04
Weight 222

Leg Press: 8x490, 6x490, 6x520, 4x530
Hams Ext: 12x110, 12x110, 8x120
Seated Calf: 10x125, 10x125, 15x105

No quads today...they were jelly after the press.

cops25 · 09-27-2004, 09:41 AM

9/20/04
Weight 224

Flat Db: 8x65, 6x75, 4x80, 3x80
Incl Db: 8x65, 6x65, 6x65, 3x65
Dip: 2 sets 6 reps
Flye: 10x170, 10x170, 8x170

Preacher Curl: 6x80, 4x80, 5x70
Spyder: 8x60, 6x70, 6x80
Cable curls to failure

DeadBolt · 09-27-2004, 09:44 AM

Quote:

Originally Posted by cops25

[b]9/17/04Leg Press: 8x490, 6x490, 6x520, 4x530

Yea baby

Heya man damn I thought you gave up. That sux you had to do so much damn overtime, but the check will be very nice.

How were the races in Del? I didn't get a chance to watch em I was busy working. Don't worry about the diet, its only every so often...just get back into the swing of things and your set!

Off to do a little power chest/delts, I'll catch ya laterz!

cops25 · 09-27-2004, 09:50 AM

9/24/04
weight 228 (gorging on food, 10g creatine ed, BF hasnt changed much)

Pulldown: 10x130, 6x150, 4x170, 2x180
Cable Row: 10x160, 6x180, 5x180
Straight arm pulldown (cable): 10x90, 8x110, 6x120 (I'll be doing these for awhile...I like the feel of it)
Hyper Ext: 18xbw, 12xbw, 10xbw
Shrug: 15x50, 10x75, 10x75

Tri Press: 6x85, 7x85, 6x85, 3x85
Dip Mach: 10x180, 8x200, 8x210, 6x220
Cable P.D.: 15x80, 15x90, 15x100, 10x110

I bumped my carbs up a bit, eating potatoes or w.w. pasta at every meal. I'm really happy with the weight gain...I measured my upper arms and chest today...chest is a hair over 47.25, up from 46.5 a month ago, Upper arms are 16.25 (right is like another 1/8" bigger), up from 15.5 a month ago.

cops25 · 09-27-2004, 09:54 AM

Race was ok...no real action this time (still beats seeing it on TV). Newman led 325 out of 400, four cautions (one was debris on track, no mishap), and a semi-wicked sunburn on my right arm.

I only get to Nascar once a year (live), but I get out to Atco or Bridgeport (buddy races Outlaw Enduro there, and I may be next year

) at least once a month...I'm somewhat of a fanatical motorhead...I'd watch two riding mowers race if it were on.

cops25 · 09-27-2004, 01:07 PM

9/27/04
Weight 229

Flat Db: 6x75, 6x75, 6x80, 6x85
Dec Db: 7x70, 6x80, 7x80, 5x90
Dip: 1x7, 1x6

Preacher: 8x70, 6x80, 5x80
Standing Curl: 8x30, 6x30, 4x40 (supinating wrists as they go up)
Spyder Mach: 8x70, 6x80, 6x80

I decided to give the decline bench a shot for awhile...I've been doing inclines for well over a month, and while I'm still seeing good results, it was getting a little boring.
I noticed something while doing my Preacher curls...I've been using an ez bar, but lately, I've been getting a little "jolt" in a nerve near my left wrist. It's not a pain, and I dont feel it when I'm not lifting, but I have also noticed it before on the spyder (usually during my final set). Anybody else experience this? I thought it was arm placement, but I've tried varying it, with no change. I'm not overly concerned, as it doesnt hurt, and it's only during curls, but it is odd...
Also, if I were to switch up and do bb flat benches for awhile, where would be a good starting point? I know I can go in and start with a low weight, then throw some more on, etc...just seems like a lot of time if there is a way I can gauge it based in my DB lifts.

Burner02 · 09-27-2004, 04:18 PM

hey cops!
Glad to see ya back!
I've ben slacking...myself...that is about to change tho!
I saw that you are still doing things behind your neck? I've read (magazines and here) that it puts your rotator cuffs in a bad position and could lead to an injury. Plus, I do not believe it has any extra benefits than doing in front. just my .02 worth.

I am not sure what you mean by starting opint for your bb benches. Do you have a spotter? I'd say, start with a reasonably light weight and go for reps. Follow the rule: If you can do it more than 10 reps, it's too light, adjust your weight and depending on what rep range you go to lift accordingly. (if less then 4 - 6 reps) too heavy.
Pyramid: 12 10 8 6 6?

DeadBolt · 09-27-2004, 04:53 PM

Quote:

Originally Posted by cops25

I'm somewhat of a fanatical motorhead...I'd watch two riding mowers race if it were on.

LMFAO!!

Yea I only get to go to the pocono 500 every year. Its just like a traditional thing me and the family do. Its sparatic with me watching anything on TV b/c I never have time for it.

DeadBolt · 09-27-2004, 05:03 PM

Quote:

Originally Posted by Burner02

hey cops!
I saw that you are still doing things behind your neck? I've read (magazines and here) that it puts your rotator cuffs in a bad position and could lead to an injury. Plus, I do not believe it has any extra benefits than doing in front. just my .02 worth.

No need to do them honestly. You can severely screw up your cuff by doing these and thats not fun!!! I slightly tore my left cuff about a 7-8 months ago and just within the last month or so i have been able to start addinng some weight without pain. Its not an experience you want....hurts like a mofo.

And whats up with those pull downs, get rid of them and throw in some good ol' fashion bent rows! J/K I know thats still a bit much for the back...how is it, healing at all?

I am not sure what you mean by starting opint for your bb benches. Do you have a spotter? I'd say, start with a reasonably light weight and go for reps. Follow the rule: If you can do it more than 10 reps, it's too light, adjust your weight and depending on what rep range you go to lift accordingly. (if less then 4 - 6 reps) too heavy.
Pyramid: 12 10 8 6 6?

A decent starting point, well its really hard to judge. If you haven't really ever done them much it takes time to get the form down and get use to the lift. I know I never really do them (started today) and the from is tricky to adjust to. Id say start somewhere that you know you can handle for at least like 8 reps, then judge what you can bang out getting closer to 4-6 if thats how heavy you want to go. Maybe 165? I managed 165x4 today and my DB's are no where near yours so you should be fine there.

Be sure to read up proper form for these and stick to it from the begining. Here try these on for size:
http://www.t-nation.com/findArticle....=body_101bench

http://www.ironmagazineforums.com/sh...threadid=11158 (How to Bench Big)

cops25 · 09-27-2004, 06:34 PM

The behind the necks were just done as a change of pace...I did read articles both for and against them, just figured I'd give em a shot.

Which pulldowns were you talking about? The stiff arm? those felt awesome...I could feel it through the entire ROM. The deads are still a nogo, but I'm working the good mornings in, so the deads shouldn't be to far in the future

For the bb bench, I've done them before, it's just been a long time. I'm happy with the db's, I get a real good stretch and kick ass results from them, but I didn't know whehter I should throw some bb work in there once in awhile.

Deadbolt, you gotta get to Dover....It blows Pocono away

We have almost a whole row in section 206 (in the middle of turn 1 and 2, where all the crashes are). Were close enough to feel heat from car fires, yet far enough to see the whole field. If you wanna get some tix, we pre-purchase them in Nov.

DeadBolt · 09-27-2004, 07:04 PM

Quote:

Originally Posted by cops25

Which pulldowns were you talking about? The stiff arm? those felt awesome...I could feel it through the entire ROM. The deads are still a nogo, but I'm working the good mornings in, so the deads shouldn't be to far in the future
Once you get well enough for the deads you should try some light bent over rows instead of the pull downs (regular not stiff arms). They are a much better lat workout and my lats have just exploded since I've started doing them.

For the bb bench, I've done them before, it's just been a long time. I'm happy with the db's, I get a real good stretch and kick ass results from them, but I didn't know whehter I should throw some bb work in there once in awhile.
The feeling is totaly different! i was use to the DB's so I did some BB today and they felt awsome, rather then getting that stretched/pumped feeling its like a total brute force I'm jacked feeling lol. No other way to explain the chest after a killer heavy BB workout.

Deadbolt, you gotta get to Dover....It blows Pocono away

We have almost a whole row in section 206 (in the middle of turn 1 and 2, where all the crashes are). Were close enough to feel heat from car fires, yet far enough to see the whole field. If you wanna get some tix, we pre-purchase them in Nov.Man I may have to grab a seat with you guys, those must be some killer seats!

cops25 · 09-27-2004, 07:31 PM

There is a machine at our gym, where you lay face down at an angle, and pull up a bar (with side grips), would that be better than the pulldowns? I have yet to give it a serious try...

That's the reason I wanted to give the bb a shot once in awhile. I dont get the chest pump that I do with the db, but more of an overall upper body "tightness"

If you want to go to Dover next year with us, PM me...there's still plenty of time till Nov though. What do you pay for your Pocono tix? I havent been there in years, so I dont have the slightest idea (I think mine were Gen Admin when I went). Our Dover tix run 84 (I think it goes to 86 for 2005), but for the veiw, plus the fact it's only once a year, it's not that bad...especially when you pack your own food (4 bucks for a burger....pffft

)
You could always come up to Bridgeport...alot cheaper, and closer to what Nascar used to be. only difference is you come home covered in dirt as opposed to tire bugers. Hell, next year you can watch me race

.
As much as a motorhead that I am, I'm not as bad as a freind of mine...he named his kids Shelby and Dana (Dana makes diff gears, Shelby needs no explainin). Worst I did was name my kid TJ.

DeadBolt · 09-27-2004, 07:43 PM

Quote:

Originally Posted by cops25

There is a machine at our gym, where you lay face down at an angle, and pull up a bar (with side grips), would that be better than the pulldowns? I have yet to give it a serious try...
There are many variations of bent rows in machine standards., but nothing truely hits the lats like a real BB bent row. I'm sure of the machines could get you started though, much better then pulldowns.

That's the reason I wanted to give the bb a shot once in awhile. I dont get the chest pump that I do with the db, but more of an overall upper body "tightness"

If you want to go to Dover next year with us, PM me...there's still plenty of time till Nov though. What do you pay for your Pocono tix? I havent been there in years, so I dont have the slightest idea (I think mine were Gen Admin when I went). Our Dover tix run 84 (I think it goes to 86 for 2005), but for the veiw, plus the fact it's only once a year, it's not that bad...especially when you pack your own food (4 bucks for a burger....pffft

)
You could always come up to Bridgeport...alot cheaper, and closer to what Nascar used to be. only difference is you come home covered in dirt as opposed to tire bugers. Hell, next year you can watch me race

.
As much as a motorhead that I am, I'm not as bad as a freind of mine...he named his kids Shelby and Dana (Dana makes diff gears, Shelby needs no explainin). Worst I did was name my kid TJ.

I think I pay 80 or 85 for poconos. We go with about 15 of us family and friends. Yea food is killer, we ussually pack our own lunch. Hey just as long as nothing comes up in the next few months I may be able to take some time and head up there. Sounds like fun to me man!

cops25 · 09-27-2004, 08:16 PM

Oh yea...after talking about it a month ago, I'm finally starting my 4 day split this week (court, etc prevented it up until now). I got alot of good advice in a seperated thread, and here's what I'll be doing:

Mon: Chest/Bi
Tue: Legs
Wed: Off
Thur: Shoulder/Tri
Fri: Back/Traps

I'll try it for a month, and go from there, adjusting as needed.
I was dreading working my 6 week midnite rotation, and trying to keep up the gains, but it's been working out really well. Much better than when I'm on 3-11's. I get home, take a nap, hit the gym, then do whatever business I have to take care of, then grab 4 hours of sleep before work. Whats nice is on eve and mids, I'm at the gym when everyone else is at work...no waiting, no idiots to deal with. The hard part with mids is trying to track six meals, and when to take my supps (creatine, bcaa's, glutamine, multi)

09-11-2004, 12:03 AM	#61
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	My old jobs was 12's (two on, two off, three on, two off). It was a huge chore trying to get to the gym...when you count in an hour before work for the wakeup routine, an hour after travel (either home or to the gym), plus the six to eight hours of sleep (closer to eight when your pulling those kinds of shifts), you only wind up with two hours or so to do the gym, try to assemble some sort of social life, etc...I know where your coming from.
	My journal: The Donut Shop

09-11-2004, 12:12 AM	#62
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	sonds about right. I do a 3,2,2,3 split. I get every other friday, saturday, sunday off. on mids, I get up (hopefully) around 1:30. Eat, get cleaned up, wake up..and if no errands, have to be in the gym by 3:30 to be at work at 6pm... if I over sleep, I miss my window..
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-12-2004, 12:31 AM	#63
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	12's definately suck...I'm glad to be done with them. My new challenge though, is to stick with the healthy stuff throughout my midnite tour...One small saving grace is we have a 24 hour diner here that caters to all the locals, and they whip up a mean ass scrambled egg platter...just choose the amount of eggs you want. I asked the waitress today for 7 eggs scrambled, she didnt bat an eye. But the best part of the night was when we were discussing tattoos (I have 12, with many of them on my arms). She was checking out some tribal I have on my left arm, and asked what else I have (there are now three of them standing there...I felt like a sideshow). I pulled up my sleeve, and the one says "forget the tattoo, I want see more of the muscles" I think I gained an inch in my arms and chest just from that comment
	My journal: The Donut Shop

09-12-2004, 12:39 AM	#64
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	That's always a good feeling when you get a compliment like that! Watched the season premere of COPs tonight....it sucked. They did roll w/ 2 hot female officers though, not all was lost! I would like to....As the wise Sherrif Roscoe P. Coltrain once said: Cuff-em and stuff-em! Where those eggs..egg whites? 9grams of fat per yolk!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-12-2004, 08:54 PM	#65
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	Just eggs...I was hungry enough to eat a horse by the time I could grab a meal-break, and I just asked for the seven eggs, not even thinking about having them use whites...One small slip this week. I did wind up running later (not by choice), so I was probably still in defecit for the day.
	My journal: The Donut Shop

09-13-2004, 03:53 PM	#66
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	Woooohooooo....chest day I started the db flat bench at 75lbs (up from 70 last week), they felt real good, so I figured I'd try 80's...never realized how heavy 5lbs is...enough babble...been doin to much of that lately. 9-13-04 DB Flat: 6x75, 6x75, 3x80, 3x80 (I got a partial 4th outta each set of 80's, but I m not counting them) DB Incline: 6x65, 5x65, 4x65, 6x60 Flye: 10x150, 10x170, 8x170 (maxed the stack on the machine...Huge mental booster! ) Dip: 5 full, 1 partial, second set: 5 Preacher: 7x70, 5x75, 5x75 Standing Alt Curl: 8x30, 6x35, 6x35 (40's and 45's were in use) Spyder Mach: 10x50, 8x70, 8x80, 6x60 Furearm curls (set of palm up, followed by palm down): 12x25, 12x25, 10x25 That's all for today kids...comment/critique away
	My journal: The Donut Shop

09-13-2004, 03:58 PM	#67
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	ok, I lied. some more babble.... Now that my diet is fairly in check, I'm gonna start some glutamine and BCAA's. I'm also going to get some Dextrose to throw in my PWO shakes. I'm also thinking of trying the S1+/M1T stack that was outlined in another post...I've done a few PH cycles, and dont think I'll have a problem with it. Diet question: I know I'm opening myself up for jokes here, but is it ok to eat bacon if you blot the fat? I see they have a decent protein count, and it's one of the things I miss eating...
	My journal: The Donut Shop

09-13-2004, 05:10 PM	#68
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	Hey! do'nt worry about the 5lbs. It's all mental! As the popular saying around here is: 'lite w8, baby!' It really is mental. Do you have a spotter? If you do...I bet if he handed you 80's and said they were 75's, you'd be able to hammer them out. Kinda like when you are bar bell benching. Looking at the big plates on the bar can be imtimidating. You know you can do it, it just looks heavy, you tell yourself it is heavy and then your mind acts accordingly. Get your muscle / mind link (at least what I think of it as) and just do it. I am about to hit the road here to nail my chest. Check my journal by tomorrow afternon to see if my mind hooked up. (I gotta go to work after the workout, so might not have time to post tonight
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-15-2004, 01:06 PM	#69
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	I'll post todays w/o after work, But I wanted to put in here that I tried Good Mornings today, and can sum it up in two words: Hamstrings, Owwww
	My journal: The Donut Shop

09-16-2004, 01:59 AM	#70
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	so, you like them?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-19-2004, 04:02 PM	#71
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Damn its been a while since I've been around, finally got cable and my dial up was gone like 2 weeks ago so I just got everything up and running. Congrats on the 80's bro!! Don't sweat the low numbers at least you got em up for 3, next time it will be much lighter. So whats the deal how ya been?? hows work treatin ya?? hows the lifts?? glad the kids are in school already?? Damn its been to long I need to catch up. I have to go post like 3 weeks worth of lifts in my journal so I'm keeping gthis short heh.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

09-27-2004, 09:35 AM	#72
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	Damn I've been slacking...I have four w/o's to post up. Last week sucked big time. I worked 25 hours due to a fld (it was murder, but the OT check will be sweet), then off to Dover, De for the races this weekend. I did manage to avoid beer, but I ate all kinds of crap I shouldn't have...oh well, it only happens once a year. 9/15/04 Weight: 221 Cable Row: 8x130, 8x150, 8x160, 8x170 Pulldown (behind neck): 6x130, 6x130, 4x130, 8x110 1 Arm Row: 8x60, 8x60, 7x60, 6x60 Good Mornings: 2 sets of 10 with just the bar, 1x15, just the bar Tri Press: 8x70, 8x70, 7x80, 6x80 Dip Mach: 10x180, 10x200, 10x200 V-bar pulldown:10x120, 10x120, 6x130
	My journal: The Donut Shop

09-27-2004, 09:37 AM	#73
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	9/17/04 Weight 222 Leg Press: 8x490, 6x490, 6x520, 4x530 Hams Ext: 12x110, 12x110, 8x120 Seated Calf: 10x125, 10x125, 15x105 No quads today...they were jelly after the press.
	My journal: The Donut Shop

09-27-2004, 09:41 AM	#74
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	9/20/04 Weight 224 Flat Db: 8x65, 6x75, 4x80, 3x80 Incl Db: 8x65, 6x65, 6x65, 3x65 Dip: 2 sets 6 reps Flye: 10x170, 10x170, 8x170 Preacher Curl: 6x80, 4x80, 5x70 Spyder: 8x60, 6x70, 6x80 Cable curls to failure Last edited by cops25 : 09-27-2004 at 09:57 AM. Reason: wrong excersize listed
	My journal: The Donut Shop

09-27-2004, 09:50 AM	#76
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	9/24/04 weight 228 (gorging on food, 10g creatine ed, BF hasnt changed much) Pulldown: 10x130, 6x150, 4x170, 2x180 Cable Row: 10x160, 6x180, 5x180 Straight arm pulldown (cable): 10x90, 8x110, 6x120 (I'll be doing these for awhile...I like the feel of it) Hyper Ext: 18xbw, 12xbw, 10xbw Shrug: 15x50, 10x75, 10x75 Tri Press: 6x85, 7x85, 6x85, 3x85 Dip Mach: 10x180, 8x200, 8x210, 6x220 Cable P.D.: 15x80, 15x90, 15x100, 10x110 I bumped my carbs up a bit, eating potatoes or w.w. pasta at every meal. I'm really happy with the weight gain...I measured my upper arms and chest today...chest is a hair over 47.25, up from 46.5 a month ago, Upper arms are 16.25 (right is like another 1/8" bigger), up from 15.5 a month ago.
	My journal: The Donut Shop

09-27-2004, 09:54 AM	#77
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	Race was ok...no real action this time (still beats seeing it on TV). Newman led 325 out of 400, four cautions (one was debris on track, no mishap), and a semi-wicked sunburn on my right arm. I only get to Nascar once a year (live), but I get out to Atco or Bridgeport (buddy races Outlaw Enduro there, and I may be next year ) at least once a month...I'm somewhat of a fanatical motorhead...I'd watch two riding mowers race if it were on.
	My journal: The Donut Shop

09-27-2004, 01:07 PM	#78
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	9/27/04 Weight 229 Flat Db: 6x75, 6x75, 6x80, 6x85 Dec Db: 7x70, 6x80, 7x80, 5x90 Dip: 1x7, 1x6 Preacher: 8x70, 6x80, 5x80 Standing Curl: 8x30, 6x30, 4x40 (supinating wrists as they go up) Spyder Mach: 8x70, 6x80, 6x80 I decided to give the decline bench a shot for awhile...I've been doing inclines for well over a month, and while I'm still seeing good results, it was getting a little boring. I noticed something while doing my Preacher curls...I've been using an ez bar, but lately, I've been getting a little "jolt" in a nerve near my left wrist. It's not a pain, and I dont feel it when I'm not lifting, but I have also noticed it before on the spyder (usually during my final set). Anybody else experience this? I thought it was arm placement, but I've tried varying it, with no change. I'm not overly concerned, as it doesnt hurt, and it's only during curls, but it is odd... Also, if I were to switch up and do bb flat benches for awhile, where would be a good starting point? I know I can go in and start with a low weight, then throw some more on, etc...just seems like a lot of time if there is a way I can gauge it based in my DB lifts.
	My journal: The Donut Shop

09-27-2004, 04:18 PM	#79
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	hey cops! Glad to see ya back! I've ben slacking...myself...that is about to change tho! I saw that you are still doing things behind your neck? I've read (magazines and here) that it puts your rotator cuffs in a bad position and could lead to an injury. Plus, I do not believe it has any extra benefits than doing in front. just my .02 worth. I am not sure what you mean by starting opint for your bb benches. Do you have a spotter? I'd say, start with a reasonably light weight and go for reps. Follow the rule: If you can do it more than 10 reps, it's too light, adjust your weight and depending on what rep range you go to lift accordingly. (if less then 4 - 6 reps) too heavy. Pyramid: 12 10 8 6 6?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-27-2004, 06:34 PM	#82
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	The behind the necks were just done as a change of pace...I did read articles both for and against them, just figured I'd give em a shot. Which pulldowns were you talking about? The stiff arm? those felt awesome...I could feel it through the entire ROM. The deads are still a nogo, but I'm working the good mornings in, so the deads shouldn't be to far in the future For the bb bench, I've done them before, it's just been a long time. I'm happy with the db's, I get a real good stretch and kick ass results from them, but I didn't know whehter I should throw some bb work in there once in awhile. Deadbolt, you gotta get to Dover....It blows Pocono away We have almost a whole row in section 206 (in the middle of turn 1 and 2, where all the crashes are). Were close enough to feel heat from car fires, yet far enough to see the whole field. If you wanna get some tix, we pre-purchase them in Nov.
	My journal: The Donut Shop

09-27-2004, 07:31 PM	#84
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	There is a machine at our gym, where you lay face down at an angle, and pull up a bar (with side grips), would that be better than the pulldowns? I have yet to give it a serious try... That's the reason I wanted to give the bb a shot once in awhile. I dont get the chest pump that I do with the db, but more of an overall upper body "tightness" If you want to go to Dover next year with us, PM me...there's still plenty of time till Nov though. What do you pay for your Pocono tix? I havent been there in years, so I dont have the slightest idea (I think mine were Gen Admin when I went). Our Dover tix run 84 (I think it goes to 86 for 2005), but for the veiw, plus the fact it's only once a year, it's not that bad...especially when you pack your own food (4 bucks for a burger....pffft ) You could always come up to Bridgeport...alot cheaper, and closer to what Nascar used to be. only difference is you come home covered in dirt as opposed to tire bugers. Hell, next year you can watch me race . As much as a motorhead that I am, I'm not as bad as a freind of mine...he named his kids Shelby and Dana (Dana makes diff gears, Shelby needs no explainin). Worst I did was name my kid TJ.
	My journal: The Donut Shop

09-27-2004, 08:16 PM	#86
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	Oh yea...after talking about it a month ago, I'm finally starting my 4 day split this week (court, etc prevented it up until now). I got alot of good advice in a seperated thread, and here's what I'll be doing: Mon: Chest/Bi Tue: Legs Wed: Off Thur: Shoulder/Tri Fri: Back/Traps I'll try it for a month, and go from there, adjusting as needed. I was dreading working my 6 week midnite rotation, and trying to keep up the gains, but it's been working out really well. Much better than when I'm on 3-11's. I get home, take a nap, hit the gym, then do whatever business I have to take care of, then grab 4 hours of sleep before work. Whats nice is on eve and mids, I'm at the gym when everyone else is at work...no waiting, no idiots to deal with. The hard part with mids is trying to track six meals, and when to take my supps (creatine, bcaa's, glutamine, multi)
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