Memcop's WJ

[Kezzyukbrah]

The main reason I find e c stack effective is you don't really do any cardio with it which is brilliant because i don't have the time to lift and do cardio

[memcop]

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 85lbs

Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 10 85lbs

Hypertrophy pressing movement: Hammer strength chest press incline
3 sets of 15 reps 55lbs

Hypertrophy fly movement: Incline cable flyes
2 sets of 15 reps 25lbs

Hypertrophy curling exercise: Cambered bar preacher curls (machine)
3 sets of 12 reps 125lbs

Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12 reps 20lbs

Hypertrophy curling exercise: Spider curls (standing cable)
2x15 50lbs

Hypertrophy extension exercise: Seated tricep extension (db)
3 sets of 12 reps 100lbs

Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 15 reps 50lbs

Hypertrophy extension exercise: Cable kickbacks
2 sets of 20 reps

total cal 1,808
p145
c89
f121

Ran 20 minutes after workout
Woke up and ran 2 miles at a lol time of 21 minutes.

[memcop]

Off day today no exercise

total cal 1,256
p90
c40
f120



mix pb and syrup ermagerd

[Kezzyukbrah]

Off day today no exercise

total cal 1,256
p90
c40
f120





mix pb and syrup ermagerd

Lol that egg looks so out of place

Happy new year

[memcop]

Upper Power

DB bench press
120x4
110x5
110x5

Seated DB ovehead extentions
100x10x3

Curls cambered bar
105x6x3


Got off work late, thats all

ran 10 walked 10 post workout

1,451
c139
f59
p104

[ScivationLead]

No NYE stories from work?

[memcop]

Lower power

Deadlift day

225x10
315x2
405x3
475x1
500x1 Fail
475x1

Leg extentions
stackx10x3

Seated leg curl
dunnox10x2

Got off work late again. Work was miserable. Busy as hell.

First day I have deadlifted since my injury a few months ago. Felt okay.




2,160
c166
f113
p97

[memcop]

No NYE stories from work?

Worked 5 crashes in a night. Rained its ass off. A new record. fuking sucked

[ScivationLead]

Worked 5 crashes in a night. Rained its ass off. A new record. fuking sucked

Ugh. Been off work 2 weeks. Dreading going back. Next week it's back to work for me and Sarah starts this "college" thing

[memcop]

Ugh. Been off work 2 weeks. Dreading going back. Next week it's back to work for me and Sarah starts this "college" thing

lol so I saw a post or two about it

[SemperMachina]

Nice log.

In. Better late than never.

[Sawa3]

lol so I saw a post or two about it

Lol. And sorry about the crazy nye!!! Gotta love it.

[memcop]

Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps 185

Hypertrophy pulling movement: chins
12 neutral
8 wide
12 neutral

Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps 140

Hypertrophy pulling movement: Dumbbell rows
2 sets of 15 reps 80lbs

Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15 140lbs

Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 12 reps 70lbs

Hypertrophy shoulder movement: Upright cable rows
2 sets of 15 reps 55lbs

Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 15 25lbs

1663
p126
c128
f72

[Kezzyukbrah]

Strong bent over rows . Everything back to normal now? I know we all let ourselves binge over Christmas

[memcop]

Strong bent over rows . Everything back to normal now? I know we all let ourselves binge over Christmas

Err thing is good.

[memcop]

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps 225

Hypertrophy pressing movement: Leg presses
2 sets of 15 reps machine 270 ? i forget

Hypertrophy extension movement: Leg extensions
2 sets of 20 reps
1 set of 15

Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8 225

Hypertrophy curling movement: Seated leg curls
2 sets of 20 reps

Hypertrophy calf movement: Donkey calf raises
4 sets of 15 reps

Hypertrophy calf movement: Seated calf raises
3 sets of 15 reps

Eat day
2,746
p158
c177
f155

[memcop]

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 80lbs

Hypertrophy pressing movement: Incline dumbbell presses
85x12
85x10
85x8

Hypertrophy pressing movement: Hammer strength chest press (incline)
3 sets of 12 one plate

Hypertrophy fly movement: Incline cable flyes
2 sets of 20 reps 20lb setting

Hypertrophy curling exercise: Cambered bar preacher curls (machine)
3 sets of 12 reps 125

Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12 reps 20lbs

Hypertrophy curling exercise: Spider curls (standing cable)
2 sets of 20 45lbs

Hypertrophy extension exercise: Seated tricep extension overhead press
3 sets of 12 reps 100lbs db

Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 15 reps 50lbs

Hypertrophy extension exercise: Cable kickbacks
2 sets of 20 reps 20lbs

1706
p148
c144
f65

[ScivationLead]

Any chance of an upcoming 5k or other race?

[memcop]

Any chance of an upcoming 5k or other race?

It's cold outside daveman. Maybe in the spring.

[Sawa3]

It's cold outside daveman. Maybe in the spring.

There aren't many until march usually anyway.
I don't run outside if snow or ice is there and it's below about 30. Otherwise I will here or there. I'm spoiled with a treadmill at home.

[ScivationLead]

It's cold outside daveman. Maybe in the spring.

Now is the time for a few miles here and there to be ready for the spring!

[Kezzyukbrah]

Im pretty new around here so its nice to look at log this long and pick up lots of tips
thanks for the help

Memcop can also advise some mean ways to strengthen dem gluteus

[memcop]

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
135x10
245x5x3

Assistance Pulling movement: Weighted Pull ups
2 sets of 6 with 45lbs
*could have done more {babying elbow}

Auxiliary Pulling movement: Rack chins
2 sets of 10 reps

Pressing Power Movement: Flat dumbbell presses
120x3
120x3
120x4
*losing strength

Assistance pressing movement: Weighted dips
2 sets of 10 45lbs

Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6 80lbs

Auxiliary curling movement: Cambered bar curls
3 sets of 10 reps 105

Auxiliary extension movement: seated overhead cambered bar
3 sets of 10 105

1,472
p164
c87
f56

Weighed in at 217

[memcop]

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3 315

Assistance pressing movement: Glute bridges (smith)
2 sets of 10 230

Assistance extension movement: Leg extensions
2 sets of 10 reps Whole stack

Assistance pulling movement: Stiff legged deadlifts
3 sets of 8 reps 230

Assistance pulling/curling movement: Glute ham raises
2 sets of 5 (assisted)

Auxiliary calf movement: Standing calf raise (super set with next)
3 sets of 10 reps

Auxiliary calf movement: Seated calf raise
3 sets of 10 reps

Total 2,212
P 157
C 111
F 131

[Kezzyukbrah]

Nice power leg day. Fats abit high but no biggie. Any cardio days squeezed in yet? And X-ray results back and no break booyaah!

[memcop]

Nice power leg day. Fats abit high but no biggie. Any cardio days squeezed in yet? And X-ray results back and no break booyaah!

LOL Fat got in with a protein cheese cake I made today. Was only supposed to eat half but I impressed myself with how good it came out and killed it in one sitting. Could use the hormonal boost every now and again too.

Yeah I run post workout 20 minutes or so. I walk the dogs in the evening a couple of miles. Was running in the evening but backed off a bit after some inward shin inflammation.

[Kezzyukbrah]

LOL Fat got in with a protein cheese cake I made today. Was only supposed to eat half but I impressed myself with how good it came out and killed it in one sitting. Could use the hormonal boost every now and again too.

Yeah I run post workout 20 minutes or so. I walk the dogs in the evening a couple of miles. Was running in the evening but backed off a bit after some inward shin inflammation.

Oh yeah I remember you mentioned that shin splints thing and when I had that in my forearm the only thing that made it go away was rest. Srsly my mouth started watering when I heard protein cheesecake . You should see my fat intake on a binge day oh lawd

[memcop]

1,526
p90
c150
f64

yesterday, off day

[Kezzyukbrah]

1,526
p90
c150
f64

yesterday, off day

No cheesecake today

[memcop]

No cheesecake today

Faurk I wish.

That was yesterday, today is a new day I havent concocted todays calories

Waiting on a package from FedEx then gym time.

EDIT ITS here!!!!!!!