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Thread: Cook`s journal
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04-20-2012, 07:57 AM #16
Thanks BM I will try that.I will be starting the split I posted next Saturday with legs so I may blow beets the first time I work them with something in my stomach but if it gives me better workouts and everyone does it so there must be something to it.
Today I worked shoulders and hams.Still at commercial gym.
I did smith machine shoulder presses
135x10
185x10
225x11
185x6
135x14
the last three sets were done in drop set fashion
I know it was on a smith machine so the weights are actually lower than posted but I don`t know whart else to call it.
Lateral raises 30,35,40 x10
front raises with barbell 45x10.65x10
Barbell shrugs 315x12 for 3 sets
Leg curls
70x15
130x12
110x15
standing leg curls ss with seated leg curls
standing 55x12
seated ?plate had an 8 on it
anyway 3 sets non stop back and fourth
then 30 minutes on the treadmill and then furiously slammed down a protein shake and went to work.
Workout felt good and I followed my diet perfectly yesterday so I feel a lot better today.Thanks for stopping by guys you don`t know how much your support and knowledge is appreciated.Anyone who reads this and wants to comment please do and of course should any hot chicks want to comment I will agree with everything you say.
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04-20-2012, 07:58 AM #17
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04-20-2012, 08:11 AM #18
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04-20-2012, 03:40 PM #19
You're off to a good start Cook. Keep at it!
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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04-20-2012, 03:45 PM #20
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04-20-2012, 06:24 PM #21
There you go one day at a time. I always find diet to be the hardest to adhere to. I am running into that daily right now too. So easy to just eat what everyone else is eating but then you have to pay the consequence of looking like them.
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04-20-2012, 06:42 PM #22
Very true... I always think back to being at the local county fair last summer and seeing this huge, ripped guy in a tank with his family... And telling my brother that's what I wanted to look like.. and bus response was then you better stop eating the fried dough... You don't see him eating anything like that...
Ofcourse he was right...
last
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04-20-2012, 07:11 PM #23
Two top annoying questions
"can't you just be normal today?"
"can't you skip the gym?"
To me, my eating makes me not average. I do this to not be average. This is a lifestyle. Who wants to be average?Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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04-20-2012, 07:40 PM #24
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04-20-2012, 07:44 PM #25
Mines used to it and supports me
Back on topic. How's the diet today Cook?Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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04-21-2012, 05:27 PM #26
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04-21-2012, 05:56 PM #27
Wake up COOK!
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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04-22-2012, 12:13 PM #28
Update Cook, update.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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04-22-2012, 12:55 PM #29
Here I am,couldn`t get to a few minutes to sit down yeaterday.Had a good quad workout Sat.Today is a day off.
An idea of what my workout looked like.
leg extensions
50x15
100x15
150x15 these were light warmups
230 X 17 reps all were good reps with a pause and the 17th rep was just short of complete
with no rest I did 3 drop sets at 150,100 and then 80 these reps were getting a little sloppy.i did each weight till failure.
went straight to a hack squat machine about 6 feet away and did a set of 12 with 220 lbs.It was a weight stack
straight back with no rest to the leg extension and repped out with 100 and then 50 lbs.After a few reps I was barely able to rep 50 and was breathing pretty hard.I was hoping no one would walk in at this moment.
Straight back to the hack and did 9 reps with 200 failed on number 10
I then walked about 40 feet to the dumbell rack and picked uo a pair of 40s and did a set of walking lunges for 20 steps.
Finally this giant set was over.I tell you I was breathing so hard and I didn`t measure my heartbeat but it was so fast it had to be maxed out.I sat down and it hurt to sit so I stood up and it hurt to stand.I started wondering if the guy at the desk knew CPR.
Finally after about five minutes I did one more set of walking lunges for 20 steps.
Then I got on the treadmill for 30 minutes.Actually felt pretty good once I recovered a hit.
I stuck to my diet all day yesterday and so far today.I got my son to take a few pictures I will put them here Tuesday when I get on my work computor.I`m not really a comp expert but I know how to do it from that computor.
Thanks for stopping by everyone and I look forward to your feedback.
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04-22-2012, 01:34 PM #30
Dropsets FTW
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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