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

jlinteris said:
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!
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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.
 
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
 
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!
 
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!
 
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.
 
StakedCop said:
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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Killin it man! Those are some impressive numbers. Thats something to be proud of and I bet you are. Keep killin it.
 
Nice looking workout man!
 
who's driving the cop car???

little ppl.....
 
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
 
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
 
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 :( :( :(
 
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
 
jlinteris said:
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
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Lol, a few years ago I would have made myself do the dead lifts and would have probable got hurt!
 
Yeah I hear ya. Off topic a bit, is your avatar you at 235, or where you lighter to be that lean?
 
Wow, now i'm getting harrassed by Jlinteris for backing off...I don't like injuries and your currently going through one due to not backing off. Damn training partners think they know everything! LOL!!!!
 
Sorry to thread hijack, but if you are interested I posted 8 week progress pics, bf comparison and other stuff.

Just my firsting pinning.


StokedCop, you're a beast and sorry for the thread HiJack, but thought some of the crowd here might be interested....
 
morry said:
Sorry to thread hijack, but if you are interested I posted 8 week progress pics, bf comparison and other stuff.

Just my firsting pinning.


StokedCop, you're a beast and sorry for the thread HiJack, but thought some of the crowd here might be interested....
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Saw your pics bro, great job.
 
jlinteris said:
Hey! Why don't my abs look like that!!?? :(
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I've been doing a **** ton of cardio lol it's starting to pay off but this diet is straight killing my strength. Mainly why I haven't been updating in here lol I could only DL 405 for 6 reps today!! WTF I get sets of 10 on the easy I'd wanna be fat again!! Lol Jk
 
StakedCop said:
I've been doing a **** ton of cardio lol it's starting to pay off but this diet is straight killing my strength. Mainly why I haven't been updating in here lol I could only DL 405 for 6 reps today!! WTF I get sets of 10 on the easy I'd wanna be fat again!! Lol Jk
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Well, gotta give up strength to take the low BF%. At the end of the day only guys care about what you lift anyways. Woman however will drool over that ****. Definate hard work is showing off.
 
jlinteris said:
Well, gotta give up strength to take the low BF%. At the end of the day only guys care about what you lift anyways. Woman however will drool over that ****. Definate hard work is showing off.
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Thanks man

I was maintaing my strength for a while then bam! Gone Like the wind... But the wifey can't keep her hands off me lol :dance:
 
StakedCop said:
Thanks man

I was maintaing my strength for a while then bam! Gone Like the wind... But the wifey can't keep her hands off me lol :dance:
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I should be in the same boat soon enough. Day 10 on this keto diet. Strength is here, but tommorow it might be completely gone. As for my wife she is like a hooker. I will have to buy her something for her to put her hands on me. haha
 
jlinteris said:
I should be in the same boat soon enough. Day 10 on this keto diet. Strength is here, but tommorow it might be completely gone. As for my wife she is like a hooker. I will have to buy her something for her to put her hands on me. haha
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Lmfao :friday: buy her some lube and give her a rub down. If she don't fall asleep you sure to get laid haha
 
StakedCop said:
Don't make me flex!!

Invalid Link Removed

Lol I really don't care if u hijack... I haven't showed this thread any love :/
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looking good bro.. (no homo..... well maybe a little over them abs you got peaking at me :spank:)
 
StakedCop said:
Don't make me flex!!

Invalid Link Removed

Lol I really don't care if u hijack... I haven't showed this thread any love :/
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A little strength loss is worth it bro. Abs are coming in nice. Guess I need to step up my cardio, beach in 3 months. I've been working the hell out of my abs.
 
I won't lie... I don't try abs much... I forget half the time. Gonna step that up and get back to logging my workouts with abs and cardio. I'll get over the strength loss lol

On another note I started using x factor advanced along with my creatine nitrate and never ending cycle of test boosters lol
 
I'm up to 2 sets of 10 dragonflags and 1 set of 20 decline weighted situps (40lbs.) on an ab day. I don't like to sit idol so on non-ab days I work abs or calves between regular sets.
 
StakedCop said:
Have you been lurking in my training log? :)
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yeaa budday, you know I'm always lurking around AM, especially in logs filled with beast mode style heavy compound lifting :AR15firing::AR15firing:

I would love to make one myself, but honestly sometimes when I'm lifting I just zone in and crank em, no journal, no counting, just me, my ipod and the weight kinda thing .. Doesn't make for the best logging :240:


Kill it this week brotha!!!!
 
StakedCop said:
Looks like I found my abs workout for today haha
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Deadlifing and Squats will do more for your abs than just about anything else.

From a hypertrophy stand point and from a metabolic stand point. Both will show abs quicker than a million crunches. :147:

Just my .02
 
mikemd21289 said:
yeaa budday, you know I'm always lurking around AM, especially in logs filled with beast mode style heavy compound lifting :AR15firing::AR15firing:

I would love to make one myself, but honestly sometimes when I'm lifting I just zone in and crank em, no journal, no counting, just me, my ipod and the weight kinda thing .. Doesn't make for the best logging :240:


Kill it this week brotha!!!!
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I hear you on the "zone" well lifting. Thats why I haven't had any updates, lol. I can't quite explain the feeling I have while lifting but I bet you know what I'm talkin about! :)

Plus i bought a new case for my iPhone and the touch screen doesn't work to well with it. So it makes it a mother ****er to type in my lifts as I go.
 
morry said:
Deadlifing and Squats will do more for your abs than just about anything else.

From a hypertrophy stand point and from a metabolic stand point. Both will show abs quicker than a million crunches. :147:

Just my .02
Click to expand...

Maybe that's why I've always had abs even tho I almost NEVER train them.
 
StakedCop said:
Maybe that's why I've always had abs even tho I almost NEVER train them.
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Yup, that'dbe why. You roast em when you squat and DL.

With some practice, you can train yourself to pull your abs more into a DL movement and really feel the connecting muscles the next day.

My torso is very commonly sore after a "light" DL, but it is bc I'm focusing on the middle contraction and using my core rather than my legs.
Whereas on a "heavy" day, my lower back, upper back and quads are the muscles that are sore
 
Legs!!!!!

Squat
135-15x2
225-12
315-10
405-8
405-6x2
365-10
315-19 ftw!

One legged leg press
2pps12
3pps10
3pps12
3 1/2 pps10
4pps-10
4pps8 drop 3pps 8

One Leg extensions
90-15x2
130-8
110-10 drop 70-9

One leg leg curls
15,15,12,12,10

Seated calfs
Standing calfs

Got ten mins of cardio in before I was called into work early fml! O was ready to bang out a hour easy.


Fyi Last week I hit 405 for 6 Reps 4 sets on squat. So my leg strength isn't hurting much... The weekend cheating paid off!
 
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