Memcop's WJ

[Kezzyukbrah]

She was hammered, she was tryin to blow me with a neck brace on. Smh lol

Wow what did I miss so when you pulled youre trunction/baton out is that when she said "whats that little thing? Take a look at all this!"

[memcop]

Plyo Friday

Two Scoops White Flood (watermelon) with bb.com micronized creatine
Swim 750m
200/200/150/150

Overhead Throw x20
One arm Plyo x15 15/15
March Jump x10 (high box)

Overhead Throw x20
One arm Plyo x15 15/15
March Jump x10 (high box)

Overhead Throw x20
One arm Plyo x15 15/15
Box Jump x10

Twist Throw x20 10/10
Depth Push Up x15
Box Jump x10

Twist Throw x20 10/10
Depth Push Up x15

Twist Throw x20 10/10
Depth Push Up x15

Sit Up Chest Pass x20
Plank Shuffle x15

Sit Up Chest Pass x20
Plank Shuffle x15

Sit Up Chest Pass x20
Plank Shuffle x15


Walked 20 minutes

Animal Flex, BB.com Multi, Now taurine/potassium

NO COUNT
PX
CX
FX
Sushi/TCBY (13$weigh in lol)

[memcop]

reminds me of a girl I once knew

[justfive]

is this some crazy before/after picture wizarded into one image?

[memcop]

is this some crazy before/after picture wizarded into one image?

To thwart authorities, thanks for the paper trail.

[ScivationLead]

I need to get better at swimming. 15 minutes or so of swimming and I am always bored/out of breath.

[Robination]

[IMG]http://i963.photobucket.com/albums/ae115/memcop/IMAG0514_zps628fc714.jpg[IMG]

Booked a chick in with this bag full of gear. Lololololololol ahhhhhh

hello and what is this

[memcop]

I need to get better at swimming. 15 minutes or so of swimming and I am always bored/out of breath.

I have made strides in my swimming ability. For now I'm just pushing it in various measurements, like sprinting 100s 200s and things like that. I could slow motion for time but thats no fun.

hello and what is this

It's your go-bag

[ScivationLead]

Picked up one of these babies and it helps with the swimming

[memcop]

Picked up one of these babies and it helps with the swimming

link? Is there a blue tooth one for swimming?

[ScivationLead]

link? Is there a blue tooth one for swimming?

It's waterproof and just plugs into your computer like a USB drive. I have had mine for 3 years. Love it. Just attaches to any goggles.
http://m.bestbuy.com/m/e/product/det...=1218402869343

[Kezzyukbrah]

hello and what is this

This is a sleepover, bring your own "toys"

[memcop]

Plyo Monday

Swim 600y

One arm Plyo Push-up x20 20/20
Box Jump x15
Overhead Throw x15

One arm Plyo Push-up x20 20/20
Box Jump x15
Overhead Throw x15

One arm Plyo Push-up x20 20/20
Box Jump x15
Twist Throw x10 10/10

Shoulder Tap Push-up x20
High March x15 15/15
Twist Throw x10 10/10

Shoulder Tap Push-up x20
High March x15 15/15

Shoulder Tap Push-up x20
High March x15 15/15

Plank Shuffle x20 10/10
Lateral Step X15 15/15

Plank Shuffle x20 10/10
Lateral Step X15 15/15

Plank Shuffle x20 10/10
Lateral Step X15 15/15

Walked 20 minutes


1844
P170
C100
F72

OHP/SQUAT


OHP
Barx10
135x10
145x6
135x8


Super set
Front Raise
30lbsx10x2

Side Lateral raise
30lbsx10x2

Reverse pec deck
145x8x2

Squat
135x10
225x10
315x3
315x3
275x5

* Felt like ****, weak and difficult to recover. OHP suffered too. just a bad day I suppose.

Leg extensions
stackx8x2

SLDL
225x10x2

Walk 20 minutes
No swim to tired


1742
P140
C100
F71

Sprint Day

Took two scoops of Universal Grape Storm and a Bronkaid.
Made Pronom French toast for fast breaker. (will post pic and recipe/macros later)

Walk 5min run 2min (warm up)



Turn tread mill up to 14 and sprint for 15 seconds

Walk for 3 minutes.

Did this for 5 intervals.



Swim 800y in about 20 minutes.

15 pull-ups before and after work.


1844
P170
C100
F72

Chest/Back
Super Pump Max Uncle Richies sour apple 2 scoops in 3 oz water /pucker face
Bench BB
135x10
225x8
225x7
225x6
135x35 (spicy)

Flat incline DB
75x8x2

Incline cable fly
35lbsx8x2



Bent row (45 degrees below knee to naval)
135x10
225x8
185x10
205x8

Chins
12bw
8bw

Hammer strength row
2 plates x10x2

Walk 20 minutes

Swim 20 minutes 700y

15 chins before and after work

Supplement
Animal flex, Now taurine/potassium gluconate and a bb.com multi with dinner

Drank about a gallon of water yesterday needed more

will photo gaspari Myo PB cookie dough waffles later


1801
P164
C115
F88

Plyo Friday

Two Scoops White Flood (watermelon) with bb.com micronized creatine
Swim 750m
200/200/150/150

Overhead Throw x20
One arm Plyo x15 15/15
March Jump x10 (high box)

Overhead Throw x20
One arm Plyo x15 15/15
March Jump x10 (high box)

Overhead Throw x20
One arm Plyo x15 15/15
Box Jump x10

Twist Throw x20 10/10
Depth Push Up x15
Box Jump x10

Twist Throw x20 10/10
Depth Push Up x15

Twist Throw x20 10/10
Depth Push Up x15

Sit Up Chest Pass x20
Plank Shuffle x15

Sit Up Chest Pass x20
Plank Shuffle x15

Sit Up Chest Pass x20
Plank Shuffle x15


Walked 20 minutes

Animal Flex, BB.com Multi, Now taurine/potassium

NO COUNT
PX
CX
FX
Sushi/TCBY (13$weigh in lol)

Rest Saturday

1,608
P143
C112
F63

Rest Sunday

1,830
P155
C120
F73

[Jeff the Repper]

Booked a chick in with this bag full of gear. Lololololololol ahhhhhh

now that is some junk in the trunk

maybe kr1kit's GF ?


edit : Nope, no Double Ball D

[memcop]

Plyo Monday


No pre, forgot my cup

One arm Plyo Push-up x20 20/20
Box March high x15 15/15
Twist Throw x10 10/10

One arm Plyo Push-up x20 20/20
Box March high x15 15/15
Twist Throw x10 10/10

One arm Plyo Push-up x20 20/20
Box March high x15 15/15
Twist Throw x10 10/10

Shoulder tap push-up x20
Lateral Jump x15 15/15
Swiss ball chest pass over head throw x10 10/10

Shoulder tap push-up x20
Lateral Jump x15 15/15
Swiss ball chest pass over head throw x10 10/10

Shoulder tap push-up x20
Lateral Jump x15 15/15

Plank Shuffle x20
Box Jump x15

Plank Shuffle x20
Box Jump x15

Plank Shuffle x20
Box Jump x15

Swim
200y
150y
50y sprint x4 (avg 35 seconds brb turtle)

No walking had court.

Supplements
Flex, BB.com multi
Got some new Phase 8 in, milk chocolate was pretty good.

1,736
P146
C115
F77

[Kezzyukbrah]

Lold at turtle brah . You ever looked at the insanity workout?

[memcop]

Lold at turtle brah . You ever looked at the insanity workout?

Yeah I know the premise but I'm not interested in anything like that.

[COUNTRYMIKE]

Now that's my kinda chic

[Kezzyukbrah]

Yeah I know the premise but I'm not interested in anything like that.

Just heard alot of big things about it I thought you might of tried it

[memcop]

Just heard alot of big things about it I thought you might of tried it

It would kill me and my gains. Lol plus I dont think I could stand the host everyday.

[Kezzyukbrah]

It would kill me and my gains. Lol plus I dont think I could stand the host everyday.

Lol I looked at it but thought I would ask about first but I certainly dont wanna ruin my gains and end up too skinny so will look the other way ill just stick to e.c stack instead

[memcop]

Squat/OHP Tuesday

PRE
Had some Blue Razberry C4 w/ half scoop BB.com micro creatine

OHP
Barx10
135x10
145x8
165x8 (2 strict 6 push press)

Cable upright row
65x10x2

Side Lateral raise
30lbsx10x2

Shrugs db
100x8x2

Squat
225x6
315x5

Front squat
185x8x2 (ouch)

Leg extensions
stackx8x2

Seated Ham curl
165x10x2

Swim 20 minutes
(no distance kept)

1,964
P161
C143
F83

Had to hurry home and pay for a new garage door. Between that and the new sleep number bed I bought....... fuk me

[memcop]

r

Lol I looked at it but thought I would ask about first but I certainly dont wanna ruin my gains and end up too skinny so will look the other way ill just stick to e.c stack instead

We all have different looks we are striving for and goals as well. That method just wouldnt be for me. I am expanding and trying new things though with the plyo.

[redraider86]

Would love to sneak a peek of the inside of that chick's bedside table.

[memcop]

Would love to sneak a peek of the inside of that chick's bedside table.

Whatchu talking about willis?

[redraider86]

Whatchu talking about willis?

Well this is awkward. Did I just hallucinate the picture of the butt plugs (words I NEVER thought I would type?) I know I'm on a lot of meds at the moment but pretty sure that's posted on this page?

[Robination]

Well this is awkward. Did I just hallucinate the picture of the butt plugs (words I NEVER thought I would type?) I know I'm on a lot of meds at the moment but pretty sure that's posted on this page?

oh so that's what i was looking at

oh

okay

[memcop]

Well this is awkward. Did I just hallucinate the picture of the butt plugs (words I NEVER thought I would type?) I know I'm on a lot of meds at the moment but pretty sure that's posted on this page?

Lol yeah sorry, I wouldnt want to anywhere near her dungeon.

Was looking at your FP thread, lime and cilantro brown rice looked tasty. Then I remembered cilantro tasted like soap to me.

oh so that's what i was looking at

oh

okay

I know you're 12 and that what that was.
And bro, it's Canadian cop talk in the LE thread. Go get you some.

[Robination]

I know you're 12 and that what that was.
And bro, it's Canadian cop talk in the LE thread. Go get you some.

what was that now

i dunno what they're talking about

[memcop]

what was that now

i dunno what they're talking aboot

fixed