StaCkedCop's training journal - A Iron Addict's Log -

[StackedCop]

Yup just stick with it, that is the hardest part for some people is getting the commitment. I have faith in you though bud, you seem like the determined set their mind to it and get it done type person

Haha thanks brother!

[StackedCop]

2/2

Chest

Flat Bb bench
135-15
185-12
225-12
275-10
315-5
275-7 drop set 225-7

Incline DB
100-10
100-11
100-8
100-8 drop 90-6 drop 70 6 negatives 6 sec count

Incline db flys
75-8
75-9
70-10 drop 60-7

Super set cable fly / super incline hammer strength bench

30-15 / 185-10
42-12 / 185-8 drop 135 6

Cable flys 20.15,12,12,12

I'm on stair master now overall was a good workout I'm happy with the numbers. It took me up until recently to be able to rep out 275 like that. Up until about a month ago I was only getting for 6-8 reps. New goal is 315 for sets a 10 lol I'm thinking maybe this time in 2013

Gonna do 40 mins cardio then sledding with my nephew whoop whoop oh yea I ummm I'm... Off work sick cough ...cough ........ Got over 20' snow ftw

I also did 20 min abs ripper X this morning that **** is hard haha

[JudoJosh]

You will reach your goal man, as long as you stick with APS :wink:

I just finished attending a super bowl party at my sons school and ended up eating a couple pieces of pizza and was thinking of what workout I can do tonight to justify the extra food then I check your log and see you did a P90x workout and I think I am gonna do a DVD tonight too! Thanks!

[StackedCop]

You will reach your goal man, as long as you stick with APS :wink:

I just finished attending a super bowl party at my sons school and ended up eating a couple pieces of pizza and was thinking of what workout I can do tonight to justify the extra food then I check your log and see you did a P90x workout and I think I am gonna do a DVD tonight too! Thanks!

That's why I love this forum were always able to help each other even when were not trying haha

[StackedCop]

2/3

Back day baby!!!

Behind the neck pull downs 4x15

BB rows
135-20
185-15 > warm ups
225-12
---------------
275-12
315-10
315-8
335-8 drop set 275-8
275-10 drop 225-12

DB rows
150-12
150-12
150-11
150-10 drop 135-8

150's were feelin a little light... Might have to bust this b!tech out next week



Close grip cable rows
210-12
210-10
Stack-5 drop 210-5 drop 160-6

Wide grip cable row (to nipples) super set V grip pull ups
I didn't record my weight for these sets... Cable weight is all BS anyway.... IMO but i did 4 super sets to failure 10-15 rep range.

Wide grip pull downs
5 sets 10-12 reps

DB Hammer curls super set with wrist curls

50-12 / 100-15
55-10 / 100-15
60-8 / 100-12
45-10 / 100-12

20 mins stair master
10 mins sprints

Vascular as fuuuuuuuuck for being a fat ass haha Jk I can see most my abs!!

I skipped dead lifts today because my SI joint (lower left back) still is a little sore. I can most definitely feel a deference since I started the PVC, foam, and dog toy rolling. That sh!t is awesome! I will never let my body get this tight again... I think I'll avoid a lot of feature injuries if I keep up with the "stretching".

Also, I bought like 100 cans of tuna, baby! Time to get ripped haha hope I don't lose to much strength though.

Another cardio day tomorrow, hopefully....

I'll do ab ripper x and some other PX90 with my girl after dinner #2

[JudoJosh]

Glad to hear those techniques are helping you! I can't wait to get my cable pulley setup in my basement so I can do rows and pull downs. I suck at pullups I am little better at chinups but horrible at pullups. I do then with one of the eliteFTS bands for assistance.

I think I have the same DB handle BTW

Why so much tuna? Was on sale? Or do you just love it so much? I don't know if there is a trader joes near you but they carry a brand of tuna that is freaking delicious!!

[StackedCop]

That dumb bell handle saved my ass when i worked out at a gym with only 100lb DBs! I hate tuna but when I eat it the fat drrrroooooooppppsss! Oh... And I'm just sick of steak and chicken so I'm on a fish kick. Also picked up a bunch of cod and tilapia. Both on sale.. I see the trader joes but never stopped in. I'm cheap when it comes to food and usually stock up on stuff when it's on sale. What's the brand of tuna they sale that's so good? I also LOVE tuna sushi yumm had some with dinner.

Isn't aps creatine the sh!t? Haha

[JudoJosh]

I would imagine a ton of weight falling off with a all fish and veggie diet! And NO steak never gets old.. Chicken yes but steak NEVER!!! When I was keto all I would eat is eggs, pork and beef. I gotta check the brand when I get home but it is the best especially when mixed with salad dressing mayo. I recently got put on to a mix of tuna, mayo, relish, mustard and cayenne pepper.. That mix is the bomb!! A friend told me he eats his tuna mixed with egg and mayo, he swears by it but I dunno how it taste

How do you like to cook your fish? I got some white fish in the freezer that I wanna make but I'm tired of the standard butter, old bay, lemon juice way. I recently started putting a sun dried tomatoes mix on my salmon and that's pretty good.

[AntonG42O]

335 for 8 on BB rows? i feel like such a b!tch

[StackedCop]

I would imagine a ton of weight falling off with a all fish and veggie diet! And NO steak never gets old.. Chicken yes but steak NEVER!!! When I was keto all I would eat is eggs, pork and beef. I gotta check the brand when I get home but it is the best especially when mixed with salad dressing mayo. I recently got put on to a mix of tuna, mayo, relish, mustard and cayenne pepper.. That mix is the bomb!! A friend told me he eats his tuna mixed with egg and mayo, he swears by it but I dunno how it taste

How do you like to cook your fish? I got some white fish in the freezer that I wanna make but I'm tired of the standard butter, old bay, lemon juice way. I recently started putting a sun dried tomatoes mix on my salmon and that's pretty good.

I can throw down in the kitchen man! But when it comes to fish I leave it to my girl. She makes some awesome white fish with lots of garlic, lemon and only god knows what else... Oh and olive oil of corse!!

Sun dried tomatoes make any meal better and I've read the acid in the tomatoes helps digest fat. I think that's a old school theory not sure if there's any truth to it.

[StackedCop]

335 for 8 on BB rows? i feel like such a b!tch

DUDE!! You lean mother fuc*er!!! I've eating a sh!t ton of tuna in an on going attempt to achieve abs like yours! Haha also putting in over time in the cardio dept. I eat healthy and clean but my appetite can not be controlled.

Anyway, who needs to row 335 when u could knock me out before I even have a chance to unholster my taser LOL I'm lucky all the fights I've been on duty are with drunks and their so easily over powered it's not even funny.

Brb... Signing up for boxing lessons

[AntonG42O]

DUDE!! You lean mother fuc*er!!! I've eating a sh!t ton of tuna in an on going attempt to achieve abs like yours! Haha also putting in over time in the cardio dept. I eat healthy and clean but my appetite can not be controlled.

Anyway, who needs to row 335 when u could knock me out before I even have a chance to unholster my taser LOL I'm lucky all the fights I've been on duty are with drunks and their so easily over powered it's not even funny.

Brb... Signing up for boxing lessons

hahaha i guess grass is always greener. i recommend Jiu jitsu for your specific purpose. the workouts are super intense and will help you get leaner, also you can really apply grappling at work against all kinds of people. your grip will get strong and with your strength you'll be able to take anyone down with proper technique. look up a brazilian jiu jitsu school around you

[StackedCop]

hahaha i guess grass is always greener. i recommend Jiu jitsu for your specific purpose. the workouts are super intense and will help you get leaner, also you can really apply grappling at work against all kinds of people. your grip will get strong and with your strength you'll be able to take anyone down with proper technique. look up a brazilian jiu jitsu school around you

BJJ here I come! Sounds like it beats putting in over time on the stair master... Even tho I always have a nice view haha ! and eating this damn tuna!!!

[AntonG42O]

yeahhh bjj will get you lean and super mean

[StackedCop]

Shoulders 02/05
DB shoulder press
80-12
90-10
100-8
100-8

Smith M Military press
225-10
225-10
225- 12 > I have no clue where those last two reps came from haha

Behind the next Bb press
135-15
185-8 drop 135 7

For every set of shoulder press I did one set of dumbbell shrugs.

DB laterals
25-15
30-12
35-10
30-10

At this time i kinda just went off on a rampage and did a ton of super sets with cables...

30 mins stair master - lots of sweat! Plained on doing an hour but I left my work cloths at home...

[punthra]

In for the win! The training is looking beastly!

[jlinteris]

Nice lifts. You are one strong guy. I will be watching this one.

[StackedCop]

I forgot to log my arm workout on Sunday but they're sore so it must have been a good one

Legs 2/6
Legs
Front squats
135-15
135-15
225-12
315-10
365-6
365-6
315-8
315-7

Hack squats (plates means total # of 45lb plates)
8 plates-12
12 plates-10
16 plates-5

Hack squat superset leg press
10 plates-10/10-10
10plates-10/16-8
8plates-10 plus 2 negatives / 16-8 drop 2 plates -5 drop 2 plates 5

One leg leg press
5plates-15
6plates-12
5plates-14
5plates-12

Burn out leg extensions
Found a weight I could only do 15 reps with then took a 10 second break and repeated until I could only do 10 reps. Took only 4 sets lol

Did a total of 10 sets for calfs using the standing calf raise.

No extra hamstring work today... Not sure why, but I'll make up for it on back day.

This was a good leg day IMO it seems with the extra cardio I've been doing my legs look smaller haven't taken measurements tho..... See ya tomorrow for CHEST!!

[jlinteris]

I forgot to log my arm workout on Sunday but they're sore so it must have been a good one

Legs 2/6
Legs
Front squats
135-15
135-15
225-12
315-10
365-6
365-6
315-8
315-7

Hack squats (plates means total # of 45lb plates)
8 plates-12
12 plates-10
16 plates-5

Hack squat superset leg press
10 plates-10/10-10
10plates-10/16-8
8plates-10 plus 2 negatives / 16-8 drop 2 plates -5 drop 2 plates 5

One leg leg press
5plates-15
6plates-12
5plates-14
5plates-12

Burn out leg extensions
Found a weight I could only do 15 reps with then took a 10 second break and repeated until I could only do 10 reps. Took only 4 sets lol

Did a total of 10 sets for calfs using the standing calf raise.

No extra hamstring work today... Not sure why, but I'll make up for it on back day.

This was a good leg day IMO it seems with the extra cardio I've been doing my legs look smaller haven't taken measurements tho..... See ya tomorrow for CHEST!!

You are a front squat maching! Question for ya. Do you use a belt and knee wraps on these or what is your setup? Regardless, that is impressive as ****.

[AntonG42O]

thats some beast squats bro. parallel or below?