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

i wanna make a mess on her face....
 
Advice needed! It's a cardio day should I use my treadmill or go to the gym?!

Cardio at home = full entertainment center and no D bag losers. Plus save money on gas since I didn't work today..

Gym = tons of fine ass chicks and the never ending possibility of me cheating on my wife... Lol
 
StakedCop said:
Advice needed! It's a cardio day should I use my treadmill or go to the gym?!

Cardio at home = full entertainment center and no D bag losers. Plus save money on gas since I didn't work today..

Gym = tons of fine ass chicks and the never ending possibility of me cheating on my wife... Lol
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NOOOOO! You are one of those guys that go to the gym for chicks rather than to rip apart Dumbbells with such force that they bleed. Gym time is man's time where you sweat your ass off to be a muscular manly man. Bitches only get in the way. Outside of the gym however is fair game. Do you jog with lululemon pants on? LOL. With abs like that you don't need to be in the gym to have endless possibilites, man. You just gotta show up!
 
jlinteris said:
NOOOOO! You are one of those guys that go to the gym for chicks rather than to rip apart Dumbbells with such force that they bleed. Gym time is man's time where you sweat your ass off to be a muscular manly man. Bitches only get in the way. Outside of the gym however is fair game. Do you jog with lululemon pants on? LOL. With abs like that you don't need to be in the gym to have endless possibilites, man. You just gotta show up!
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Lol I said it's cardio day!! On weight training day i don't talk or even look at chicks. Weight training is almost like meditating (sp) for me. Like yesterdays back workout I started logging my workout in my iPhones notepad and 15 sets later all I have was "pull downs" lmao

So NO I'm not one of those dbags that goes to the gym for girls lol I hate them guys. However, I don't mind looking at some of the lovely woman while I'm doing CARDIO. Makes the time go by lol

So to prove this to you (Bc now I feel like I have to LOL) today's cardio session will be done in my one bedroom apt :p
 
StakedCop said:
Lol I said it's cardio day!! On weight training day i don't talk or even look at chicks. Weight training is almost like meditating (sp) for me. Like yesterdays back workout I started logging my workout in my iPhones notepad and 15 sets later all I have was "pull downs" lmao

So NO I'm not one of those dbags that goes to the gym for girls lol I hate them guys. However, I don't mind looking at some of the lovely woman while I'm doing CARDIO. Makes the time go by lol

So to prove this to you (Bc now I feel like I have to LOL) today's cardio session will be done in my one bedroom apt :p
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You are off the hook! You have a very valid defense. For that I shall allow you to go and gawk at the women in the gym.
 
Always good scenery over at the cardio equipment.

I've been eyeballing some of your cardio routines Staked......I think I'll try and give it a go in the coming months.

I mainly do a bike or treadmill warmup, jumprope, and ladder sprints....but it's good to switch things up.
 
Massive update due to lazy logging!!


Back 03/10

Bb row
225-12
275-10
275-10
315-8
315-8 Drop 225/6

Deads
315-5
405-8
405-6
405-6

One arm hammer strength Rows
4pps-10
5pps-8x2
5pps-6 drop 4-8

This is as much as I could remember lol I know after this did a bunch of pull ups and hammer strength pull downs... Also is forearms

3/11 cardio
1 hour incline walk on my treadmill watched rocky and didn't wanna stop walking.

Shoulders 3/12

Db press
70-15
80-12
90-10
100-6
90-8
90-8 drop 80-8

Seated side laterals
20-13
25-12
30-12
35-10 drop 20-10
30-10

Front db raises
35-12
40-12
45-10 drop 40-3

Seated hammer strength srugs
3pps-10-15 reps 8 sets

3/13 arms
Worked out at the gym back in the old hood. Was a good time but didn't log the workout. Did a total of 16 sets for arms. Also did weighted dips for the first time in a while felt great!

Last week i did fasted cardio upon waking 4 days in a row. I know it's only 4 days but i don't think I can tell a difference between doing it upon waking or after lifting. If anything I felt a littler weaker in the gym....
 
LOL, this happens to me all the time prob because I log in two places (plus i'm super forgetful)
405 on deads is awesome!
 
Mrodz said:
LOL, this happens to me all the time prob because I log in two places (plus i'm super forgetful)
405 on deads is awesome!
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I just zone out and get so caught up in the moment. Lifting weights is like making love lol

Here's a pick of the dumb bell rack at my home town gym.

Invalid Link Removed

I love that place and miss it sooooooo much!!! I work out at a yuppie fitness center now with rubber dumb bells :( nothing like a old warehouse with crumbling lime stone walls.
 
StakedCop said:
I just zone out and get so caught up in the moment. Lifting weights is like making love lol

Here's a pick of the dumb bell rack at my home town gym.

Invalid Link Removed

I love that place and miss it sooooooo much!!! I work out at a yuppie fitness center now with rubber dumb bells :( nothing like a old warehouse with crumbling lime stone walls.
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Agreed. Gyms like that are badass. No frills, no gimmicks, just basic **** needed for awesome results. My hometown gym that my bud owns is like that. Awesome bars, huge dumbbells, no flashy **** you dont need.
 
At first I read home gym was like omg!

miss the gym a lot too, any gym really. On a budget so I'm relying on my little home gym :( Really miss the heavy weights for legs, it gets tough for me to put enough weight on my shoulders to feel like I've had a decent squat weight.
 
StakedCop said:
Massive update due to lazy logging!!


Back 03/10

Bb row
225-12
275-10
275-10
315-8
315-8 Drop 225/6

Deads
315-5
405-8
405-6
405-6

One arm hammer strength Rows
4pps-10
5pps-8x2
5pps-6 drop 4-8

This is as much as I could remember lol I know after this did a bunch of pull ups and hammer strength pull downs... Also is forearms

3/11 cardio
1 hour incline walk on my treadmill watched rocky and didn't wanna stop walking.

Shoulders 3/12

Db press
70-15
80-12
90-10
100-6
90-8
90-8 drop 80-8

Seated side laterals
20-13
25-12
30-12
35-10 drop 20-10
30-10

Front db raises
35-12
40-12
45-10 drop 40-3

Seated hammer strength srugs
3pps-10-15 reps 8 sets

3/13 arms
Worked out at the gym back in the old hood. Was a good time but didn't log the workout. Did a total of 16 sets for arms. Also did weighted dips for the first time in a while felt great!

Last week i did fasted cardio upon waking 4 days in a row. I know it's only 4 days but i don't think I can tell a difference between doing it upon waking or after lifting. If anything I felt a littler weaker in the gym....
Click to expand...

Nice work man. You've got some big numbers there. I especially like the DB shoulder press.

The gym looks as if a few people might run out of there when a cop walks in, lol.
 
Hawk said:
Staked, do you use a machine or DBs when you do your side laterals?
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I switch it up from dumbbells to cables one arm to two arms. Once in while I'll use the side lateral machine but it's been awhile since I've used that thing because someones always on it!!
 
LEGS!!!!!!

10 minutes on the bike

Squats
Bar
135-15
135-12
225-12
315-10
405-8
405-6
405-7
405-8
405-7 drop 315-12
Now i don't like spotters but if I had a spot I would have went for 495

One leg leg pres
3pps-12x3
4pps-10x2

BB lunges
135-12x3

Standing hammer leg curls
15,12,12,12,12

Hammer strength leg extensions (one leg)
1pps15x4

Calfs

No cardio Because this workout took 2 hours and I think i forgot to log a few sets lol

Quick diet note I will be eating every 3 hours instead of 2 and will work my way to eating every 3.5-4 hours. Following the work of layne norton. Also 5 grams of BCAAs between every meal.
 
StakedCop said:
LEGS!!!!!!

10 minutes on the bike

Squats
Bar
135-15
135-12
225-12
315-10
405-8
405-6
405-7
405-8
405-7 drop 315-12
Now i don't like spotters but if I had a spot I would have went for 495

One leg leg pres
3pps-12x3
4pps-10x2

BB lunges
135-12x3

Standing hammer leg curls
15,12,12,12,12

Hammer strength leg extensions (one leg)
1pps15x4

Calfs

No cardio Because this workout took 2 hours and I think i forgot to log a few sets lol

Quick diet note I will be eating every 3 hours instead of 2 and will work my way to eating every 3.5-4 hours. Following the work of layne norton. Also 5 grams of BCAAs between every meal.
Click to expand...


Listen copper, you go for 495 you better put up a video of that ****!
Oh, and badass training session. 405 x 4 sets is manly. I bet you had triple the chest hair after this workout.
 
jlinteris said:
Listen copper, you go for 495 you better put up a video of that ****!
Oh, and badass training session. 405 x 4 sets is manly. I bet you had triple the chest hair after this workout.
Click to expand...

405x5 ;) I don't know what go into me lol my legs have been crazy strong but yet my chest and back no so much. I think my strength comes in cycles like my chest will kick ass for a few weeks then blah but my legs will be freakishly strong. :/ you ever experience that type of stuff? Also my stance was much closer then normal on the last 2 sets.
 
StakedCop said:
405x5 ;) I don't know what go into me lol my legs have been crazy strong but yet my chest and back no so much. I think my strength comes in cycles like my chest will kick ass for a few weeks then blah but my legs will be freakishly strong. :/ you ever experience that type of stuff? Also my stance was much closer then normal on the last 2 sets.
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Oh yeah. When I am training heavier (when I have not self destructed like my current state) something always seems to kick ass. Normally if I am going to make some wicked gains it is on back. Deadlifts are generally my excercise where I start making awesome gains. (lifetime best of 500x15 easy-ish) and when that happened my bench wasnt great. Seems like it is too overwhelming for your body to have strength peak at everything at once.... well for us natural lifters anyways. You should be happy to have your legs strong and your chest lacking. At the end of the day deadlifts and squats show how strong you are. Bench press really means **** all. I would trade an awesome squat day like you had today for a ****ty bench anytime.
 
jlinteris said:
Oh yeah. When I am training heavier (when I have not self destructed like my current state) something always seems to kick ass. Normally if I am going to make some wicked gains it is on back. Deadlifts are generally my excercise where I start making awesome gains. (lifetime best of 500x15 easy-ish) and when that happened my bench wasnt great. Seems like it is too overwhelming for your body to have strength peak at everything at once.... well for us natural lifters anyways. You should be happy to have your legs strong and your chest lacking. At the end of the day deadlifts and squats show how strong you are. Bench press really means **** all. I would trade an awesome squat day like you had today for a ****ty bench anytime.
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Agree 100%! I hate when people ask me how much can I bench.. I always respond how much can you dead lift. You won't believe how often I get the response " I don't dead lift because its bad for your back" or "squatting is bad for your knees" :slap:

Currently in my program I have eliminated the bench and use a standing military press for my upper body days. Gonna bench again in a couple weeks to see if strength lost, maintained or maybe even gained.
 
Ain't noting like a good squat day! I'd say I get a great leg day maybe once a month. Dead lift is still king of strong man lifts and 15 reps on that is beast lol WTF
Doesn't even make sense!
 
jlinteris said:
Oh yeah. When I am training heavier (when I have not self destructed like my current state) something always seems to kick ass. Normally if I am going to make some wicked gains it is on back. Deadlifts are generally my excercise where I start making awesome gains. (lifetime best of 500x15 easy-ish) and when that happened my bench wasnt great. Seems like it is too overwhelming for your body to have strength peak at everything at once.... well for us natural lifters anyways. You should be happy to have your legs strong and your chest lacking. At the end of the day deadlifts and squats show how strong you are. Bench press really means **** all. I would trade an awesome squat day like you had today for a ****ty bench anytime.
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me too.

I'm gonna read this workout again tomorrow see if I absorb some great leg day energy before my workout LOL
 
JudoJosh said:
Agree 100%! I hate when people ask me how much can I bench.. I always respond how much can you dead lift. You won't believe how often I get the response " I don't dead lift because its bad for your back" or "squatting is bad for your knees" :slap:

Currently in my program I have eliminated the bench and use a standing military press for my upper body days. Gonna bench again in a couple weeks to see if strength lost, maintained or maybe even gained.
Click to expand...

Ahhhh!!!! I hate when this question is asked! I tell people I lift for gains not for glory it usually confuses them and they no longer seem to care how much I bench, lol. I do notice after training shoulders my chest is full... I like to do incline bench after I do a few sets of shoulders just to fully kill it. Anyway, flat bench gives me bitch tits :think:
 
StakedCop said:
LEGS!!!!!!

10 minutes on the bike

Squats
Bar
135-15
135-12
225-12
315-10
405-8
405-6
405-7
405-8
405-7 drop 315-12
Now i don't like spotters but if I had a spot I would have went for 495

One leg leg pres
3pps-12x3
4pps-10x2

BB lunges
135-12x3

Standing hammer leg curls
15,12,12,12,12

Hammer strength leg extensions (one leg)
1pps15x4

Calfs

No cardio Because this workout took 2 hours and I think i forgot to log a few sets lol

Quick diet note I will be eating every 3 hours instead of 2 and will work my way to eating every 3.5-4 hours. Following the work of layne norton. Also 5 grams of BCAAs between every meal.
Click to expand...

Looks like today would be the day to commit a crime in your jurisdiction, lol.
Solid leg work bro!!

I'm partial to back, seems to be my strong point. Years of lifting diesel engine heads while leaning over the engine I guess.
 
bluehealer said:
Looks like today would be the day to commit a crime in your jurisdiction, lol.
Solid leg work bro!!

I'm partial to back, seems to be my strong point. Years of lifting diesel engine heads while leaning over the engine I guess.
Click to expand...

My legs feel fine so far lol but my backs a little tight. Going for my monthly check up at the chiro this after noon.
 
StakedCop said:
My legs feel fine so far lol but my backs a little tight. Going for my monthly check up at the chiro this after noon.
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Still rolling on the hammy and hips bud? How that fire extinguisher work out for you?
 
JudoJosh said:
Still rolling on the hammy and hips bud? How that fire extinguisher work out for you?
Click to expand...

I love foam rolling!! I did a half hour last night plus the tennis ball. The tennis ball is great for loosening up the gluts. No more fire extinguisher lol that sh!t hurt!
 
StakedCop said:
Tennis ball is great for shoulders it's like a deep tissue rub down!
Click to expand...

New thing I have been doing is you take 2 ball (tennis, lax or whatever) and put them in a big long tube sock. Then you tie knots to separate them and keep the separated on each side that lay on them and roll. You get pressure on both shoulder or lays or wherever and it helps keeps the ball from sliding out
 
JudoJosh said:
New thing I have been doing is you take 2 ball (tennis, lax or whatever) and put them in a big long tube sock. Then you tie knots to separate them and keep the separated on each side that lay on them and roll. You get pressure on both shoulder or lays or wherever and it helps keeps the ball from sliding out
Click to expand...

2 balls and a tube sock, sounds like a red hot chilly peppers performance ;)

lol, no seriously good idea, I've never tried any of that rolling.
 
JudoJosh said:
New thing I have been doing is you take 2 ball (tennis, lax or whatever) and put them in a big long tube sock. Then you tie knots to separate them and keep the separated on each side that lay on them and roll. You get pressure on both shoulder or lays or wherever and it helps keeps the ball from sliding out
Click to expand...

Sounds like an old lady's tits. :23:
 
JudoJosh said:
New thing I have been doing is you take 2 ball (tennis, lax or whatever) and put them in a big long tube sock. Then you tie knots to separate them and keep the separated on each side that lay on them and roll. You get pressure on both shoulder or lays or wherever and it helps keeps the ball from sliding out
Click to expand...

You know women got some saggy tits when they are naked and they have a patch of fur between them.
 
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