The Donut Shop (aka Cops Place)

[Burner02]

Does your gym have that gravitron machine, cops?
It's also teaching the muscles the mvement...
Hey, as long as your #'s are going up (reps) keep banging on them!

 

[DeadBolt]

Yea that gravitational machine is pretty kewl, it got me started with my dips and now I add plenty of weight to them. I wish I could say the same for my pullups. I have do them on that machine and did em there for a LONG timw with no improvements....it seems the only way I truely improve is by getting someone to hold my legs and spot me. I gradually gained a little strength with the pullldowns but not enough improvement...I one day will be able to do pullups. Maybe once I strengthen my back up a little more then cut some of this extra fat off.....

 

[cops25]

Nah, no grvitational machines here...I gotta do it the old school way

 

[cops25]

I've discovered two things...
1) I dont think I'll ever get to a four day split (worked a double due to more damn flooding, so no 4th day this week)
2) I really, really suck at pullups (might have something to do with hoisting 230lbs up into the air, but I still suck)

9/30/04
Weight: 230

1 arm row: 10x60, 8x60, 8x70, 6x70
Pullup: 1...that's it, just 1
Pulldowns: 6x150, 5x160, 4x170
Cable Row: 8x150, 8x160, 6x170, 4x170
Stiff arm pulldown: 8x110, 8x110, 6x120, 5x120

Tri Press: 10x65, 8x85, 7x85, 6x85
Dip Mach: 9x210, 7x230, 8x240, 6x250 (I had to sit a plate in my lap, weight was higher than my BW...But I did draw some onlookers cheering me on LOL)
Bench dips, no weight, to failure (didnt count em...2 sets)
1 arm tri ext (cable): 12x40, 11x40, 9x40, 8x40


The tri workout cheered me up some after being disgruntled over my pullups...I thought my triceps were going to pop...I love that feeling when they're so pumped you cant fully bend your arm.

 

[cops25]

On a side note, I'm testing for a neighboring dept, and I have until Nov 20th to run 1.5 miles in 14 minutes (something I havent done since the academy...9 years ago). Everyone is saying "no prob", but I cant run for shit. I can sprint, but never had the need to run distances (how many foot pursuits last longer than a block or two? hint: less than my pullups). I cut smoking way down, and I'm going to start running next Sunday (on my non-w/o days)...great, gotta up the cals AGAIN

Did I mention I despise running? ugh.

 

[DeadBolt]

Hey bro don't sweat those pullups...you can do more then me. I have never had a strong back but I just keep working at it....so should you. The only way to get some numbers on those pullups is to keep doing them. Rest of the workouts are solid so just keep at the lifting and eating right and those muskles will grow in no time my man!

Yea some just can't manage a 4 day split...I use to be that way but no longer. Now I can manage a 7 day if I wanted...only go in for 4 though.

Running + Me = HELL! I hate running with a passion and I never do it! I really should start but eh maybe once I cut heh. I had to run for school this semester a 1.5 mile and I actually timed a 14. I was surprised. I'm sure you can do it if you tried man. Come sunday when you run do a 1.5 mile run to see where you are at then work from there to try and increase your stamina and strength to lower that time. Is it treadmill or track the test is on? Also compensate the weather...cold weather sux to run in...takes more energy and breath IMO.

Just work on your stamina...keep increasing the time you can run even if you have to start real low. Keep your heart rate up and every time you run add some more distance/time.

 

[DeadBolt]

Hey Hey whats up man......where ya been?

 

[cops25]

workin my a$$ off. I got a cheesy leg w/o in Friday (better than nuttin, but it still sucked).
I was kinda pissed...I lost four pounds between work in the doubles (and diet suffering) and crap for food at Dover.

But, this week is a new week, and a new start

 

[DeadBolt]

workin my a$$ off. I got a cheesy leg w/o in Friday (better than nuttin, but it still sucked).
I was kinda pissed...I lost four pounds between work in the doubles (and diet suffering) and crap for food at Dover.

But, this week is a new week, and a new start

Eh don't worry about the scale my man, live by looks not by numbers. Glad to see your up and going to get started again lol.

 

[Burner02]

hey cops!
Yeah..don't get discouraged by the Pull Ups. Just keep trying to do them. Keep them before your pull downs when you are fresh.
Hey, if the next time you manage 2, that will be a 100% gain! Just keep working on them as DB says!
Same thing as your running.
I can't run for shiat now. When I used to...when I was in the military. I marked out my 1.5 miles and after shift, as soon as I got back to the dorms, I changed into my sweats and got out there. At first I could not even run a whole 1.5 miles. I had to stop different times. That next day, I tried to go farther without stopping and so on until I made my ru w/out stopping. Onec that goal was accomplished, I tried to run faster, then I started going further. My best ever was a 5 mile in 38 minutes. Not great by a runner's stance, but I was happy.
Same thing for you bud, just get out there and start. as with everything else, yo have to find your rhythem and pace and it will get easier.
Find things to ease yourself. It is going to sound kind of silly, but what helped me keep my pace and my mind off my running and getting tired, wsa:
I sang some cadences from my military days, or I'd snap my finger evertime my left heel would strike the ground. It probably sounds silly, but I found it to help me keep going.

 

[cops25]

Pretty good day today. Weight is still down, but going by looks I cant tell. I did re-caliper myself, and BF is down to 12.5, so that kicks ass (now that Im trying to bulk for the winter )

I also discovered that women in the gym are dangerous. We only have three at our place (only one decent one, as I discovered today), which is good (and why I picked the place)...I have no coherent thought when they're around. So I'm adjusting the pin on the flye machine, and from where I'm kneeling, there is a perfect view of said hottie doing her thing. I proceed to stand up and catch a support bar squarely in the noggin. I try to play it off, and start to w/o on the machine, and I feel like the top of my head is sweating....come to find out, I was bleeding (not to much, thank god...how would I explain that one at the hospital)

In my defense, I did finish my workout.

 

[Burner02]

that's a good one!
Heh heh...i flew off te back of a lat pull down machine a few weeks ago!
I recently switched gyms..the old gym's Lat machin's seat was fairly long.
This one..wasn't...after my set I got my knees from under that pad adn went to scoot back...and ended up on my back! Luckily, it was later in the evening and not too many people there to see that!

 

[cops25]

10/5/04
Weight: 228
BF: 12.5%

Flat DB Bench: 6x80, 4x90, 4x90
Decline DB: 6x80, 6x80, 4x90, 1x100
Dips: 2 sets of 10...I guess it's time to start doing weighted dips (never thought I'd say that)
Flye Mach: 10x170, 10x170, 10x170, 1xsplit coconut

Hammer bar curl: 6x75, 8x75, 6x80, 5x80 (it's a bar that looks like an ez, but puts your hands in the hammer curl position...burned the crap outta my forearms)
Standing curl: 8x30, 3 sets
Spyder: 8x70, 6x80, 6x80, 12x50

 

[Burner02]

there ya go!
keep pushing!

 

[DeadBolt]

Damn man your getting beastly! I need to start juicin to match those numbers lol. For now I'll stay clean and broke. Keep it up brotha. Thats a decent BF to, mine will be alot higher then that I'm sure...I get it check tomorrow in school.

Everyone has those mishaps in the gym. I train with my cousin and he is like 6 inches shorter then me so he moves in and out of the gym fast because he can duck under everything. A few weeks ago I was staring at some girl on the treadmil...full out run!!...and knocked straight into the military press BB. Knocked my ass right out and made me take a few minutes before I started my workout. Luckily I never broke skin lol.

 

[cops25]

Im happy with the strength increases, but I'd like to have more size to go with it. I know a good chunk of it is muscle memory, and another part is finally eating right (If you guys saw how I ate before, I'd probably be banned for life). But I am at the highest weight/lowest bf I've ever attained...which is a whole new mental jolt. (that and finally hitting triple digits...even for 1 rep...I was euphoric the rest of the day)
I got to talking with an Ofc. from a neighboring dept who's into powerlifting, and the way he describes it, I dont know what path I'm on...I tried upping the weight and lowering reps tfor a bit, and see what it brings. Worst comes to worst, I'll go back to my old routine if it dont work out...no biggie.

Ain't gotta tell me about broke...damn civil servant salaries. I gotta scrape change together to keep up with my protein powder, creatine, and vitamins. I started M1T/4AD Saturday, so it's still too early too see anything, but it will be interesting to see how the next 4 weeks pan out.

 

[cops25]

bf wise, I'm not overly concerned now that cool weather (and bulky clothes) is here...I did it more out of curiosity than anything. I'll start attacking it again when spring draws closer.

 

[cops25]

Today kicked ass. I was tired when I went in (almost bagged it for today), but once I got going, I didn't want to stop. I tried some new excersizes (and probably bordered on overtraining), and I couldn't wear myself out...

10/7/04
Weight: 229

Cable Row: 8x150, 6x170, 6x170, 6x180
Lower back Row(same machine): 10x130, 10x150, 8x160
Hi-Row (on a Biangular Mach): 6x204, 8x204, 8x204
Incline Lat Row (on same mach): 8x204, 6x216, 6x228
Shrugs: 10x70, 10x80, 10x90

O.H. Tri Press: 8x75, 8x85, 6x85, 6x90, 4x90 (felt really good, so I did an extra set)
Dip Machine: 8x220, 8x250, 8x270, 4x290 (had to have a buddy hold me down)
Cable pushdown (reverse grip on V-bar): 12x60, 13x70, 12x70

 

[DeadBolt]

Lookin solid bro!!!

Yea at 12% or so I wouldn't be concerned but I found out I'm at 18% so I am just going to keep it clean and see if I can just work out an equal balance this winter then come january time I'll start cutting up some. Hey shit happens then ya move on right? I am happy winter is here though I can finally where those bulky sweatshirts and stuff to hide in lol.

Make sure you keep us posted on your M1T/4AD cycle. Gees now its really gonna be tuff to keep up lol. I hope the best for ya.

Damn man 28 sets you animal.....I remember when I use to do that much. Hey if ya had the energy and it was feeling good go for it, nothin stoppin ya there. Especially now with the m1t and such you may need a heavier workout load with more volume. Try and see what works best for ya.

 

[cops25]

Wow...I didnt even realize it was that many sets till you pointed it out. I dunno what was up yesterday, I was just bouncing off the walls once I dragged myself into the gym. I can tell you my tris are sore as hell today (but a good sore). I'll try and up the weights before doing more sets next time.

Today is leg day (after a nap....damn midnite shift), we'll see how much energy I have after that LOL. I usually wipe myself out on the press, plus I've been wanting to try some DB squats (semi-squats? lol) just to get the motion down without the extra stress of the bb on my shoulders....It's not gonna be anything mindblowing, as my back has been acting up the past few days.

 

[DeadBolt]

Yea those midnights suck. Make sure your rested for a leg day or else you just die out mid way. Defenitly try some squats, and maybe even use your own body weight. Or grap something light like a broom handle and start with that just to get the feel of it. Don't rush into adding much weight b/c if you bother your lower back again your gonna be in trouble....simply go through the motion until your back is 100% healed.

 

[cops25]

(the following has bad language...if your easily offended, skip this post)

10/8/04
Weight: 232 (dont know where three lbs came in 1 day, weighed myself the same way I do everday...oh well, it's all good)

I did 2 sets of unweighted squats as my warmup, and to start working on my form.

Leg Press: 8x510, 8x530, 6x550, 4x570
Ham curl: 8x100, 8x120, 6x120
Quad Ext: 10x120, 10x130, 10x130
Calf: 12x100, 10x125, 10x125 (followed by a set of 12 b/w on edge of the steps)

Shoulder Press: 6x60, 8x60, 8x60
Cable Lateral (1 arm): 8x30, 10x20, 8x20, 8x20

All I have to say about today is fuuuuuuuuuck my legs feel like jello! But I do plan on hitting 600x2 next week

 

[DeadBolt]

You beast!!!!

Don't sweat those 3lbs, probably just water weight or something. Might be retaining water...that time of the month already eh?

I'm not gonna comment ont the weights because its just building my urge to hit the weights even harder next week.....this damn week off crap is over rated!

 

[cops25]

I'm not sweating it, I'm happy bout it...My goal is 240 by springtime at or below my current bf level (so if I shoot back up to 15%, I'll have to go on a cut before it gets nice out again )

It just struck me as odd...I usually weigh myself first thing in the am, that way I know food/water in my gut isnt a factor. I think it's way too early to chalk it up as M1 weight. I did eat about 6500 cals (clean cals...), but I didnt think it would show up 24 hours later.
I had found an article in one of the supplement ads, I mean, muscle mags
that talked about doubling your calories once a week (theory being your body gets shocked with the excess cals, but as it's only once per, it doesnt go into "fat storage" mode). I didnt want to try a whole 100% increase, so I settled on 6500.

Kinda sounds half good info, half bs...I'll try and find the article and post a link or scan it in.

 

[DeadBolt]

I don't know if it would me the M1 yet or not...whats it been a week or so right?

I yea I forgot your trying to add some mass on now...then thats a good 3lbs lol. Just as long as you gain some strength with that size its all good.

I've read something about shocking the body with a high amount of cals but i don't remember anything else about it. It will either cause the body to go into shock and then once that day is over store everything as fat plus that one days crazy cal jump or I will do the reverse. I know if you increase your cals to fast to soon you have a greater chance of gaining fat so don't know what the 100% cal raise would do to you.

 

[cops25]

Yea, it's only been a week now, so I haven't expected much.
The mag was M&F, so consider the source. Right now, I take in about 5000 a day (roughly). For me to double it would be a whopping 10000 calories, which I cant see doing. Even getting the extra 1500 is pretty difficult, and probably wont be something I try every week.

 

[DeadBolt]

Damn thats alot of cals. I remember this past summer I went a week or so of taking in 7k plus cals lol...I have no idea what I was thinking but it was hard as hell to do but it got done!!

 

[cops25]

how did you react to 7 k for a week?

 

[DeadBolt]

I felt like I was going to barf all week lol. I managed the 7k for a week and a week before and after I took in about 5-6k every day. I gained alot of fat from doing that becuase of the sudden jump in cals. I wouldn't suggest anyone ever going from extreme to extreme for to long...but for one day I don't know how bad it would be.