Memcop's WJ

[bullrider_IL]

Back and Biceps Tuesday

T-bar supported row machine

45x10
70x6
70x6
105x7
105x7
105x7
105x7
45x20

Chins
2x10 bw Usually get three sets of ten pretty easy, not today, time to add some later in the week. Did 16 the other day cold while hanging with some skinny cousins talking ****. Brb easy 20$ weighed in at 230 as well.

Wide lat pull downs
2x15@130

Close grip lat pull downs
2x15@130

Bicep curl db
10@25
10x2@40

Cable curl
triple drop set
20@70
10@80
5@90
x2

I wish I could do that many sets and get out of the gym lol

Good workout bro! I need to start doing some T Bar Rows

[Kezzyukbrah]

Naw mang, I assume I used poor form and exhausted my shoulders first. They were sore this morning. I tend to do that if I dont set the rack high enough on the comp bench we use (just an after thought)

Ah ok mang. I've only recently found perfect form (for me) because I kept ruining my shoulders and had to miss shoulder day but I found if I just do a couple sets of skullcrushers etc my bench is a breeze. Broke my PR twice recently

[memcop]

Shoulders

OHP
DB 10x55 warm up
105x6
105x6
155x6
155x7
155x7
155x6
115x20


Superset side raises with front raises x2
35x10 side
25x10 front

[VAPump]

Been feeling better lately?

I think today is gonna be an OHP day for me.

[memcop]

Did some stretching and rolling out, more than usual. Squated a couple of re-acclamation round of 135x10 and 2 sets of 225x10 and my groin was telling me to stop. Will put them back under stress for a couple sets monday and hopefully cruise into regular but lighter work. Back/hip felt okay but the weight felt heavy. sooooooooooooooooooon

[memcop]

Been feeling better lately?

I think today is gonna be an OHP day for me.

The nagging pain has ceased thanks for asking. No DL for a while and I might go to get an alignment but feeling good, supposed to be at a 430+ squat by now

[VAPump]

The nagging pain has ceased thanks for asking. No DL for a while and I might go to get an alignment but feeling good, supposed to be at a 430+ squat by now

yea i've been meaning to get an alignment for months now. need to stop putting it off.

[phoenixr2]

Shoulders

OHP
DB 10x55 warm up
105x6
105x6
155x6
155x7
155x7
155x6
115x20


Superset side raises with front raises x2
35x10 side
25x10 front

maybe I cant read. Are you saying you put up 115dbs on OH press for 20 reps? Or is that just a db warmup and the rest was BB?

[Bobgnarley]

Shoulders

OHP
DB 10x55 warm up
105x6
105x6
155x6
155x7
155x7
155x6
115x20


Superset side raises with front raises x2
35x10 side
25x10 front

I've been doing sets like these lately the day after I was sore as hell. Still have to work my way up to 20 reps with most of my workout though.

[memcop]

maybe I cant read. Are you saying you put up 115dbs on OH press for 20 reps? Or is that just a db warmup and the rest was BB?

LOL no I wish, barbell. That was just the warm up.



@ bob yeah just trying to hit all different rep ranges. Love the rep outs at the end.

[Kezzyukbrah]

LOL no I wish, barbell. That was just the warm up.



@ bob yeah just trying to hit all different rep ranges. Love the rep outs at the end.

I've heard its good to mix up low rep heavy weights and high rep low weights in the same workout

[bullrider_IL]

LOL no I wish, barbell. That was just the warm up.



@ bob yeah just trying to hit all different rep ranges. Love the rep outs at the end.

I may try this for one chest day/week. Looking for a good way to change things up other than going from BB to DB.

Y u no sub my log yet?

[Filmbuff81]

My shoulders feel tired just looking at that OHP work.

[Kezzyukbrah]

Dam memcop you still injured? Came in for updates on memlog

[memcop]

Dam memcop you still injured? Came in for updates on memlog

Still working out Have some residual pain but its not too bad.

[memcop]

Chest max bench


Bench

135x10
185x4
295x1
315x1 *PR [08-20-2012 max was 280]
225x10
225x5
135x15

Floor press (DB)
3x15@55

Dips
3x10@BW

Incline medicine ball throws
3x20+ (palms no fingers)

Legs on big ball sit ups x20

Laying on bench leg ups then balancing on shoulders x15

Was supposed to be chest and tris but I fried my arms in the process to I am content with missing specific tri work as it all was activated and used today.

Good w/o hit a PR at 315 since being "fat strong"

[memcop]

Going to run a two week minicut, see what I can strip off in that time. I'll list morning weight tomorrow as starting weight.

[bullrider_IL]

Going to run a two week minicut, see what I can strip off in that time. I'll list morning weight tomorrow as starting weight.

I've been thinking about backing off calories for a couple weeks, but so much gainz...

I no wanna

[memcop]

I've been thinking about backing off calories for a couple weeks, but so much gainz...

I no wanna

I know that feel, I need to look back but I think I made a 30+ gain on my bench, awe kindz of gainz.

[D3Baseball]

What kind of cal goal you setting for your minicut? Trying to cut a lot or just damage control?

[memcop]

What kind of cal goal you setting for your minicut? Trying to cut a lot or just damage control?

More damage control than anything else. There however needs to be a longer cut towards spring. I'm an old married dude so aesthetics isnt being rushed and patience is being exercised inb4 product solicitation JK check negs fgt

I dont desire much else besides the physique that comes with being an above average athlete.

Hows skoo? Keeping then knuckles heads in check over there?

[bullrider_IL]

I know that feel, I need to look back but I think I made a 30+ gain on my bench, awe kindz of gainz.

Just looked. On 9/18 I was doing 155x7 tricep press (Reverse grip)

Today I did 225x5

Bang.

Gainz. AWE KINES OF EM

[pUniCepts]

Sup mem. Haven't been in here in awhile but just noticed you had to change the OP. Sad because it actually helped me (srs).

[phoenixr2]

Sup mem. Haven't been in here in awhile but just noticed you had to change the OP. Sad because it actually helped me (srs).

for those of us who dont venture out or never read it can you share, or can mem fill us in? I read the OP when he first moved it to our LF forums and was curious about it.

[memcop]

Just looked. On 9/18 I was doing 155x7 tricep press (Reverse grip)

Today I did 225x5

Bang.

Gainz. AWE KINES OF EM

Erections err where. wait wut?

Sup mem. Haven't been in here in awhile but just noticed you had to change the OP. Sad because it actually helped me (srs).

Nice things are hard to have here.

for those of us who dont venture out or never read it can you share, or can mem fill us in? I read the OP when he first moved it to our LF forums and was curious about it.

Hurting people although justified can be painful and if not dealt with in a healthy way things can get out of control.

[memcop]

Back and Biceps Tuesday

T-bar supported row machine

45x10
70x6
70x6
105x7
105x7
105x7
105x7
45x20

Chins
3x10 bw

Wide lat pull downs, isolated lat pull downs with bands over head and around elbows (chicken wings)
3x10@130 LPD
3x15 chicken wings iso-lats


Bicep curl db
10@35x3

Cable curl
triple drop set
20@80
10@90
5@100
x2

[400Lb Gorilla]

Chest max bench


Bench

315x1 *PR [08-20-2012 max was 280]

dat 3 plate bench!!! sexy as fawk brah!

[D3Baseball]

More damage control than anything else. There however needs to be a longer cut towards spring. I'm an old married dude so aesthetics isnt being rushed and patience is being exercised inb4 product solicitation JK check negs fgt

I dont desire much else besides the physique that comes with being an above average athlete.

Hows skoo? Keeping then knuckles heads in check over there?

I'd be keeping the knuckleheads in check if I weren't so busy ensuring the financial future of Campbell Clinic with my throwing shoulder

[memcop]

I'd be keeping the knuckleheads in check if I weren't so busy ensuring the financial future of Campbell Clinic with my throwing shoulder

love that clinic, been there several times over the course of two on duty boxers fractures. They canceled them but Memphisortho is okay I guess. Hope you heal up, I'm sure they are taking good care of you, they do great work. Brb in the waiting room with pro athletes.

[memcop]

dat 3 plate bench!!! sexy as fawk brah!

Did it all 4 you even though I denied your fb friend request sucka.