Memcop's WJ

[Sawa3]

we have a 1000 limit. and still not enough

I feel for ya. It's a tough job.

[Kezzyukbrah]

we have a 1000 limit. and still not enough

Isn't a 1000 nudes enough

[Bobgnarley]

Any updates with the bb.com supps? I won some Scream and enjoyed it so I may give the casein and creatine a try. Happy Thanksgiving!

[memcop]

Been working on some personal stuff. Be back sooooooooooon.

[Filmbuff81]

Some big dips and incline presses mem.

I've been lurking, but lazy on my posting.

[400Lb Gorilla]

The more **** you stir the more doo doo you get on your boots.

Lol this is true. I havent gotten past 500 in the last 4 weeks. Feels good

[phoenixr2]

You all need more storage. It takes too much time to clear that and keep up. Sometimes you need the pm for record.
Being a mod is like being president. You can't win the love of everyone.

I would think it's safe to assume they don't want the love of 95% of the trolls here LOL.
So the question is do you read/reply to all these PMs or some do you just straight delete based on username/PM title lol?

[redraider86]

Been working on some personal stuff. Be back sooooooooooon.

Hope all is well!

[Robination]

Been working on some personal stuff. Be back sooooooooooon.

Hope all is well!

^^^

[memcop]

Started PHAT again today...............

Bent row

135x10
225x5
225x5
225x5

Weighted Pullups
6x25lbs
6x25lbs

Taking it east on these, I've had some tendinitis issues before.

Rack Chins

10xbw
10xbw

Flat DB press

90x10 Warmup
110x5
120x4
120x5

Weighted Dips

6x70lbs
5x70lbs

Cambered bar curls

3x10@105

Seated over head triceps press

3x10@100

Felt good to get back on this program. It felt good to get back in the gym. Ive had a rough couple of days and needed the release, I took the week off to settle some unfinished things. We had the vent removed yesterday and my grandfather died peacefully while I held his hand rubbed his head. Right before he died he shed a small tear. BE THERE, THEY KNOW YOU ARE THERE!!!!!



Thanks guys for the nice words. It is much appreciated.

[phoenixr2]

Wow So sorry for your loss memcop. Lost people but cant say I have been there like that. Good for you though, and keeping your family in my thoughts. Keep your head up and stay positive, let us know if you need anything.

[Sawa3]

There is something about a good work out to make you feel better. I'm sorry for your loss. It's great you could be there, but its also very hard. I pray you and your family can adjust.

Started PHAT again today...............

Bent row

135x10
225x5
225x5
225x5

Weighted Pullups
6x25lbs
6x25lbs

Taking it east on these, I've had some tendinitis issues before.

Rack Chins

10xbw
10xbw

Flat DB press

90x10 Warmup
110x5
120x4
120x5

Weighted Dips

6x70lbs
5x70lbs

Cambered bar curls

3x10@105

Seated over head triceps press

3x10@100

Felt good to get back on this program. It felt good to get back in the gym. Ive had a rough couple of days and needed the release, I took the week off to settle some unfinished things. We had the vent removed yesterday and my grandfather died peacefully while I held his hand rubbed his head. Right before he died he shed a small tear. BE THERE, THEY KNOW YOU ARE THERE!!!!!



Thanks guys for the nice words. It is much appreciated.

[krete77]

Sincerely sorry for your loss Memcop.

[redraider86]

Had no idea Memcop, so sorry for your loss. Take all the time you need. You know where I'm at if you need anything.

[memcop]

Thanks guys for all the kind words.

[memcop]

Squats

135x10
225x8
335x3
315x3
315x3

Hack squats (bb)
135x10
135x10
1st time doing these kept it light until form is good

Leg extensions
250x 10 warmup
305x6
305x5
290x6
Been a long time since I did these or even belonged to a gym that had one. Gonna hurt later man.

Stiff leg deadlift (deficit)
185x10
185x10
185x10

I was done after these, went and walked a few laps until the sick faded.

[memcop]

Bent row
3x185x6 speed work

Rack chins
3x12@bw

Low cable row
8x140x3

DB rows opposite on rack
15x70x2

Close grip pull downs
15x130x2

Seated DB press
8x75x3

Upright rows
2x85x2

Side lat raise
3x25x15

Some numbers may be off didnt log it when I should have YESTERDAY

[ScivationLead]

U been busy brah?

[400Lb Gorilla]

Sorry for your loss mem. Sounds like it has been a rough time lately. Solid work in the weight room as well. Great job there

[ScivationLead]

U been busy brah?

So sorry. Just saw the update. Still getting over the loss of my mom last year. Found out she passed away while I was flying and it has made me hate doing my job

[memcop]

Flat BB speed work
3x185x6

Incline DB press
8x90x3

Iso-wide Hammer strength
12x2 plates each side

Pec Deck
15x140x2

preacher curls
machine 120

Concentration curls
15x17.5x2

Spider curls
15x75x2

Seated tricep ext (db)
12x100x2

Cable press downs
15x65x2

Tricep kick back
30lbs x15x2

[memcop]

Thanks guys been busy moving/sorting/donating everything out.

[Bobgnarley]

damn very sorry to hear that hope you and the family are doing well!

[memcop]

My new jam........ Leg day draws near

[bullrider_IL]

My new jam........ Leg day draws near

aaaaaaaaaaaannnnnnnnnnnnnnnnnnnnnddddddddddddddddd ddddddddddd.......................

[memcop]

aaaaaaaaaaaannnnnnnnnnnnnnnnnnnnnddddddddddddddddd ddddddddddd.......................

I about throwed up. I need to log it.

Box squats at 185 5 sets of 6 plus the rest of phat Hypertrophy leg day.

[bullrider_IL]

I about throwed up. I need to log it.

Box squats at 185 5 sets of 6 plus the rest of phat Hypertrophy leg day.

I have a PHAT question. Knee problems make it hard to squat very much (at all). You think I could do leg press/BB Hacks in place of squats? Idk if BB hacks will be any better but I've been trying to figure out what to do because this whole 21" quads 18" calves thing is pissing me off. brb tree stump legs

Bout threw up last leg day too. Tried going for 2 reps of 365 DL and it didn't happen. Lightheaded, bout to hurl. Don't know what stopped it lol

[memcop]

I don't see going template with a leg sled. Keep your phat routine and change and adapt the leg days to something like YT3 or DTP for hypertrophy on both days both will hurt but will probably give you the results you're looking for. Imagine loading plate after plate to only do 3x3-5 on a non-compound......but hey man, its just advice.......

[bullrider_IL]

I don't see going template with a leg sled. Keep your phat routine and change and adapt the leg days to something like YT3 or DTP for hypertrophy on both days both will hurt but will probably give you the results you're looking for. Imagine loading plate after plate to only do 3x3-5 on a non-compound......but hey man, its just advice.......

Makes sense. I guess I'll have to figure it out lol. Thanks bro! Looks like you could use some reps, but I'm on r/c

[gregorymcm]

keep beastin memcop! Phat is a great program tht yields supreme results!

Never give up!