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

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    Quote Originally Posted by StakedCop View Post
    Woman and guns are hot! just not if you get caught cheating lol
    well put....


    "caught" is the difference between it being illegal and being fun....think about it
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html

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    Quote Originally Posted by morry View Post
    well put....


    "caught" is the difference between it being illegal and being fun....think about it
    Like when I'm driving and I approach a stop sign... I look around make sure no ones around and just drive right thru and say out load "No cop; no stop" lmao

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    Quote Originally Posted by StakedCop View Post
    Like when I'm driving and I approach a stop sign... I look around make sure no ones around and just drive right thru and say out load "No cop; no stop" lmao
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html
    •   
       

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    Quote Originally Posted by StakedCop View Post
    Like when I'm driving and I approach a stop sign... I look around make sure no ones around and just drive right thru and say out load "No cop; no stop" lmao
    That's like turning on your lights, going though a traffic light, then turning them off.
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    Quote Originally Posted by bluehealer View Post
    That's like turning on your lights, going though a traffic light, then turning them off.
    I drive around for 8 hours a day... Why would I turn my lights on to go thru a red light? So I can hurry up and get to the next one!

    Anyway, there's only one red light in this town lol and it blinks after 10pm!!!

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    Quote Originally Posted by StakedCop View Post
    I drive around for 8 hours a day... Why would I turn my lights on to go thru a red light? So I can hurry up and get to the next one!

    Anyway, there's only one red light in this town lol and it blinks after 10pm!!!
    The turds around here do that at the busiest intersections down town. It really chaps my a$$, especially after I've been sitting there through 3 or 4 light cycles.

    May be a non-emergency call, I don't know.
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    Quote Originally Posted by bluehealer View Post
    The turds around here do that at the busiest intersections down town. It really chaps my a$$, especially after I've been sitting there through 3 or 4 light cycles.

    May be a non-emergency call, I don't know.
    Lol dang don gone big city coppers!! probable had to get the rental movie back to block busters or pick up the dry cleaning. The only time I use my lights is if I'm late for a meal and shift change!!

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    Chest 2/9

    DB flat bench
    100-12
    110-10
    120-8
    120-8
    120-8
    120-6 drop 100-5

    Incline db
    100-10
    105-8
    100-8
    95-10

    Incline BB
    185-12
    225-6
    245-6 drop 185 5 drop 135-6 negatives

    Incline DB flys
    80-10
    75-10
    75-10
    65-12

    Cable flys 30 sec rest between sets (didn't count the weights / cable weights is bull****)
    20/15/15/15/12/12

    I jumped in and did some flat bench with a buddy that was just getting started did 225-10 the got it for 6 thought I was gonna be able to hit 315 for2 or 3 but struggled to get one rep.... Everyone in the gym was looking at my like i was a pu*ssy lol

    As I get stronger and am able to use the heavier dumb bells I'm notice I'm having a much harder time locking out. Last week when benching the 130s I almost dropped them on my face... So I wanted to focus on a lot of Db moves and was trying to aim for 8-10 reps on my "heavy sets" instead of 6-8.

    Today marks one whole week with tuna being my main source of whole food protein. I think I'm gonna switch it up with other white fish. I haven't weighed in since I started but I am already looking leaner. Also I've been hitting my goal of 10-12 whole eggs a day.

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    Flounder Nutrition Information




    Nutrient Units 1 fillet
    -------
    127 g

    --------------------------------------------------------------------------------
    Proximates
    --------------------------------------------------------------------------------

    Water g 92.913
    Energy kcal 148.590
    Energy kj 622.300
    Protein g 30.683
    Total lipid (fat) g 1.943
    Ash g 1.905
    Carbohydrate, by difference g 0.000
    Fiber, total dietary g 0.000

    --------------------------------------------------------------------------------
    Minerals
    --------------------------------------------------------------------------------

    Calcium, Ca mg 22.860
    Iron, Fe mg 0.432
    Magnesium, Mg mg 73.660
    Phosphorus, P mg 367.030
    Potassium, K mg 436.880
    Sodium, Na mg 133.350
    Zinc, Zn mg 0.800
    Copper, Cu mg 0.033
    Manganese, Mn mg 0.025
    Selenium, Se mcg 73.914

    --------------------------------------------------------------------------------
    Vitamins
    --------------------------------------------------------------------------------

    Vitamin C, total ascorbic acid mg 0.000
    Thiamin mg 0.102
    Riboflavin mg 0.145
    Niacin mg 2.767
    Pantothenic acid mg 0.737
    Vitamin B-6 mg 0.305
    Folate, total mcg 11.430
    Folic acid mcg 0.000
    Folate, food mcg 11.430
    Folate, DFE mcg_DFE 11.430
    Vitamin B-12 mcg 3.188
    Vitamin A, IU IU 48.260
    Retinol mcg 13.970
    Vitamin A, RAE mcg_RAE 13.970
    Vitamin E mg_ATE 2.400


    --------------------------------------------------------------------------------
    Lipids
    --------------------------------------------------------------------------------

    Fatty acids, total saturated g 0.461
    4:0 g 0.000
    6:0 g 0.000
    8:0 g 0.000
    10:0 g 0.000
    12:0 g 0.000
    14:0 g 0.072
    16:0 g 0.287
    18:0 g 0.070
    Fatty acids, total monounsaturated g 0.300
    16:1 undifferentiated g 0.085
    18:1 undifferentiated g 0.196
    20:1 g 0.044
    22:1 undifferentiated g 0.025
    Fatty acids, total polyunsaturated g 0.820
    18:2 undifferentiated g 0.018
    18:3 undifferentiated g 0.020
    18:4 g 0.000
    20:4 undifferentiated g 0.061
    20:5 n-3 g 0.309
    22:5 n-3 g 0.058
    22:6 n-3 g 0.328
    Cholesterol mg 86.360

    --------------------------------------------------------------------------------
    Amino acids
    --------------------------------------------------------------------------------

    Tryptophan g 0.344
    Threonine g 1.345
    Isoleucine g 1.414
    Leucine g 2.493
    Lysine g 2.818
    Methionine g 0.908
    Cystine g 0.329
    Phenylalanine g 1.198
    Tyrosine g 1.036
    Valine g 1.581
    Arginine g 1.836
    Histidine g 0.903
    Alanine g 1.855
    Aspartic acid g 3.142
    Glutamic acid g 4.580
    Glycine g 1.473
    Proline g 1.085
    Serine g 1.25
  10. Elite Member
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    What site did you get that from? Nutrition data?

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    ew! almost 2 grams of ash in that filet! lol
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    ew! almost 2 grams of ash in that filet! lol
    Thought it tasted funny.....

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    Quote Originally Posted by StakedCop View Post
    What site did you get that from? Nutrition data?
    http://www.personalhealthzone.com/nu.../flounder.html
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    Quote Originally Posted by AntonG42O View Post
    ew! almost 2 grams of ash in that filet! lol
    Gives it that outdoor cooking flavor.
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    I woke up yesterday with a cold but ya know... Still have to get my iron on!

    2/10 back day
    Wide grip cable pulldowns
    20/15/12

    Wide grip pull ups
    10/10

    BB rows

    225-15
    315-10
    315-10
    315-10
    365-5
    315-8 drop 225-10

    One arm DB rows
    150-10
    140-12
    14014
    150-12 drop 130-8

    Dead lifts
    315-12
    405-8
    405-7 (farted as I locked out...... Lol
    405-6

    V bar low cable rows
    15/12/12/10 drop 6

    Also did my wrist curls supper set with hammer curls for 4 sets

    I'm running a fever and I'm thinking about doing a 24 hour fast since my throat hurts and I just feel like ass. I slept last night for 14 hours so I should have just started my fast when I woke up but I ate breakfast and whole pizza (homemade wheat with all healthy stuff lol)

    I figured since I'm off tomorrow and I'll prob sleep 12-15 hours that the fast should be easy.... Oh and this is my first fast...

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    deadlift fart is a sign of good effort
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    deadlift fart is a sign of good effort
    Indeed... Also starting using Bulk DAA again and you one that **** tears my stomach up!! I was crop dusting like a mother ****er lol

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    I've been dosing 2g. vit.C twice a day for a few months, this is the first winter in YEARS that I do not get sick.
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    Quote Originally Posted by bluehealer View Post
    I've been dosing 2g. vit.C twice a day for a few months, this is the first winter in YEARS that I do not get sick.
    I take 2g twice a day plus I eat lots of grape fruit which is high in Vitc. My problem is I don't get enough rest....

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    Talking


    Quote Originally Posted by StakedCop View Post
    Indeed... Also starting using Bulk DAA again and you one that **** tears my stomach up!! I was crop dusting like a mother ****er lol
    Haha, that is funny. If you are not farting occasionally while deadlifting or squatting then you are just pretending. Call people over to experience the scent with you. Wear the smell like a weightlifters badge. Chicks will dig it!
    I will sleep with you AND your pet for 50 bucks!
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    Quote Originally Posted by jlinteris View Post
    Haha, that is funny. If you are not farting occasionally while deadlifting or squatting then you are just pretending. Call people over to experience the scent with you. Wear the smell like a weightlifters badge. Chicks will dig it!
    LOL it was nasty... The amount of gas I had ruined my workout. When starting on DAA I will have to make sure I take it a few hours before my workout and not add it to my pre workout drink. 2 hours after my workout I was fine but holy crap (no pun intended) I was one gassy SOB!

    I'm feeling a little better today... the fast only lasted about 17 hours before I broke down and ate, lol. Slept for about 14 hours (on and off) also I called off work so I can go to the gym whenever I feel up to it.

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    Shoulders 2/12

    DB shoulder press

    80-12
    90-9
    90-10
    95-10
    100-7
    90-9

    Incline BB bench
    185-10
    225-8
    225-6 rest pause x 2
    235-5 drop 185-5 drop 135-8 + 2 negatives

    DB side later raises
    25-15
    30-12
    35-10
    35-8 drop 30-6 drop 25-8

    Rear delts (bent lateral raises) super set DB shrugs

    40-12 / 110-15
    4010 / 125-12
    40-10 125-12
    40-10 / 125-10

    Cable side later raise super set with front raise
    15/12
    12/12
    12/12

    Hammer strength shrugs
    12/12/12/10/8

    30mins stair master

    Today's quote

    Reflect how you are to govern a people who think they ought to be free, and think they are not.

    Edmund Burke, 1774

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    Your outta the south burbs? You around the Orland area at all by any chance?
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    Quote Originally Posted by Steelwolf View Post
    Your outta the south burbs? You around the Orland area at all by any chance?
    Don't really wanna say were I live, but I know the area you speak of

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    Quote Originally Posted by StakedCop View Post
    Don't really wanna say were I live, but I know the area you speak of
    If you are ever up for training sometime do PM me then.

    I'm around the area myself
  26. Senior Member
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    beast shoulder press bro
    BJJ = life
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    My shoulders have always been a weak spot for me, manly because they hurt! I watched a YouTube video on foam rolling for shoulders and holy shti!! I did this before leaving for the gym and no pain during my workout. That 15 dollar rolling is a life saver.

    I just need that steal bar for my hams and buttocks and ill be set lol hmmm I'm looking at a fire extinguisher now... That might just do the trick!

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    Quads

    Squats
    135-15
    135-15
    225-12
    315-10
    405-6
    405-6
    405-6
    315-15

    One leg presses
    All done with 3 plates a side
    15,12,12,12

    Hack squat
    405-12
    495-10
    495-10 drop 405 8

    Hammer strength leg extensions (one leg)
    12,12,12,12

    20 min incline walk

    Had to hurry up the wife made steak and lobster!

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    Chest 2/16

    225-12
    275-9
    315-5
    315-5
    275-10
    275-6 drop 225-6

    Incline DB press
    90-12
    100-9
    100-8
    95-7 drop 70-8

    Incline DB flys
    65-12
    75-10
    85-8
    70-12

    Super incline hammer strength press
    8-8-10

    Cable flys
    18-15-12-10-10-12

    20 min jog 6mph
    20 min elliptical
    Total 40 mins around 600 cals max heart rate 170 avg 141

    Strength is hanging on considering I've cut cals and am leaning out. Triceps were still sore from Sundays workout which confused the **** out of me and pissed me off. 315 felt light for the first 3 reps then got crazy heavy.

    Took yesterday off to rest. Still suffering from this dome cold.

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    Quote Originally Posted by StakedCop View Post
    Chest 2/16

    225-12
    275-9
    315-5
    315-5
    275-10
    275-6 drop 225-6

    Incline DB press
    90-12
    100-9
    100-8
    95-7 drop 70-8

    Incline DB flys
    65-12
    75-10
    85-8
    70-12

    Super incline hammer strength press
    8-8-10

    Cable flys
    18-15-12-10-10-12

    20 min jog 6mph
    20 min elliptical
    Total 40 mins around 600 cals max heart rate 170 avg 141

    Strength is hanging on considering I've cut cals and am leaning out. Triceps were still sore from Sundays workout which confused the **** out of me and pissed me off. 315 felt light for the first 3 reps then got crazy heavy.

    Took yesterday off to rest. Still suffering from this dome cold.
    Killin it man! Those are some impressive numbers. Thats something to be proud of and I bet you are. Keep killin it.
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html
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    Nice looking workout man!
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    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    That's awesome lol

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    LOL!!!!!!!!!
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    who's driving the cop car???

    little ppl.....
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html
  36. Elite Member
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    Quote Originally Posted by morry View Post
    who's driving the cop car???

    little ppl.....
    I'm a little person deep down inside...

    Haha

    Joking!!!

  37. Elite Member
    StackedCop's Avatar
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    6'1"  220 lbs.
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    Legs 2/21

    Warms up 10 mins bike and light leg extensions

    Front Squats

    135-15 x 2
    225-12
    315-8 x2
    315-8 drop 225 10

    One leg leg press pps plates per side
    2pps-20
    3pps15 x 2
    4pps-12
    4pps-10
    3pps-10

    ^^^ these killed my hams and quads!!

    Leg extensions (one leg)
    15,15,15,12-drop-10

    Standing calf raises
    4 sets 12-15 reps

    40 mins cardio
    Incline walk and run

  38. Elite Member
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    2/22 was a cardio day - 65mins mostly all treadmill action

    2/23-Chest

    Incline DB
    80-15
    90-12
    100-10
    ___________^warm ups
    105-10
    110-8
    115-7
    110-6

    BB flat bench
    225-10 x 3
    225-8

    Incline DB flys
    85-8
    75-10
    65-10 x 2

    Pec deck
    18,15,12,12,10

    20 min treadmill
    25 min elliptical

  39. Elite Member
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    2/24 back
    Back

    Hammer strength Wide grip behind neck pull downs
    20,15,12,12

    BB row
    225-12
    275-12
    315-8
    275-10

    One arm DB rows
    130's-12
    140-12
    150-10
    150-10 drop 130 for 8

    One arm hammer strength rows (pps=plates per side)
    3pps-15
    4pps-12
    5pls-10

    Wide grip cable rows (high)
    15,15,12

    At this time i did about 10 burn out sets of various pull downs and pull ups. my goal was 100 reps but I lost count

    Both of my legs were still spent from mondays leg workout so I skipped dead lifts AGAIN

  40. New Member
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    Both of my legs were still spent from mondays leg workout so I skipped dead lifts AGAIN
    BOOOOOOOOOOOOOOOOO!!!!
    Gotta do the excercise that seperates the men from the boys. You are making Punthra-like excuses. haha
    I will sleep with you AND your pet for 50 bucks!
  

  
 

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