Memcop's WJ

[memcop]

I used to spend a whole shift up there.

And I'm aware of east.

[Robination]

[IMG]http://i963.photobucket.com/albums/ae115/memcop/IMAG0245.jpg[IMG]

Plotting a puke....ehem I mean leg day.

zircher squats?

zircher?

[gashcader]

Last weeks awesome 385 double......



I purposely went for a heavy double after a heavy workout so I could feel my week points.

I found it.

this could have gone a lot worse.

[memcop]

zircher squats?

zircher?

Prollem?

this could have gone a lot worse.

I dont see how knowing you limits and passing them is bad. I can ride failure into the rack, its pretty easy actually.

[gashcader]

Prollem?


I dont see how knowing you limits and passing them is bad. I can ride failure into the rack, its pretty easy actually.

i wasn't saying it was bad at all. i was impressed with the bail out skills. i've seen people keep pushing with the legs and let their back collapse.

[VAPump]

Prollem?


I dont see how knowing you limits and passing them is bad. I can ride failure into the rack, its pretty easy actually.

Zercher

[memcop]

i wasn't saying it was bad at all. i was impressed with the bail out skills. i've seen people keep pushing with the legs and let their back collapse.

That's no good, I think "be the ball" then roll forward. LOL

Zercher

Was hanging out with my bro picking him for ideas he said z?rcher squatz I said okay ill look them up. Ive never seen or done one. He said it smokes your middle as you are basically cradling it at your naval while squatting.

[Robination]

Was hanging out with my bro picking him for ideas he said z?rcher squatz I said okay ill look them up. Ive never seen or done one. He said it smokes your middle as you are basically cradling it at your naval while squatting.

lols let me know how it goes...never tried those before

[VAPump]

lols let me know how it goes...never tried those before

they're a poor mans front squat

[Robination]

they're a poor mans front squat

taking lifting advice from VA...might as well take advice from myself

[VAPump]

taking lifting advice from VA...might as well take advice from myself

when you can beat me in ANY test of physical strength/stamina/skill (except how many times one can whack off in a day - i'm sure you would win that one) then you can make comments.

[Robination]

when you can beat me in ANY test of physical strength/stamina/skill (except how many times one can whack off in a day - i'm sure you would win that one) then you can make comments.

that is the goal (foreal)

[memcop]

they're a poor mans front squat

Looking for something to accent a strengthen my humping skills. I'll let you know Robi, I might record it. Dunno.


As you guise can see its an off training day, I need it as I'm coming off of working a seven day stretch at work. Going into a 30+hr fast today and overnight.

[VAPump]

Looking for something to accent a strengthen my humping skills. I'll let you know Robi, I might record it. Dunno.


As you guise can see its an off training day, I need it as I'm coming off of working a seven day stretch at work. Going into a 30+hr fast today and overnight.

30 hour fast? da fuk? that's about 29 hours longer than i can make it

[memcop]

30 hour fast? da fuk? that's about 29 hours longer than i can make it

Totaled 32 hours, it took me forever to get out of court.

Murdered a footlong oven roasted chicken breast.

Murdered..........



Back/shoulder day in a lil bit.

[400Lb Gorilla]

where the hell is the workout?

[blkbelt42]

Totaled 32 hours, it took me forever to get out of court.

Murdered a footlong oven roasted chicken breast.

Murdered..........



Back/shoulder day in a lil bit.

I'm calling the Police.

[memcop]

Back day was

A workout with a bodybuilder bro

BB rows
6x10-12 145
Shrugs
6x10-12 225
Power Shrugs
3x6-8 @315
Prowler low row (my deal)
180+sled at 50 yards
Prowler face pulls
180+sled at 50 yards

Pyramid pull-up starting with
5 wide 5 neutral 5 chins 15
4 " " 12
3 " " 9
2 " " 6
1 " " 3

I would have liked to do more but didnt want to stress my elbow to much.

I was out of gas after the fast lasting so long so I made some light shoulder work

Shoulder press (seated db)
3x8@75lbs
Super set side lateral raises with front raises
3 sets at 35lbs

macros

f55
c200
p140

Protons were short but I needed the carbs.

[memcop]

Waking weight was 220 this morning.

Interested how today's legs are going to go. Thank god its my re-feed day, I'm going to push it hard and do something different (after my speed chained squats that is).

Looking forward to the sushi by the pound.

[blkbelt42]

work those legs bro!!

[fitcopforlife]

Updates// or are you still on the toilet from your re-feed.

re-feed doesnt mean eat everything in sight

[memcop]

Updates// or are you still on the toilet from your re-feed.

re-feed doesnt mean eat everything in sight

Sorry will update soon, had issues last few times I logged on. Trolls posting code etc etc

[400Lb Gorilla]

1. good back workout
B. i weigh more than you
IV. need more workouts
17. thats about it i just wanted 4 numbers in my list. thnx

[VAPump]

1. good back workout
B. i weigh more than you
IV. need more workouts
17. thats about it i just wanted 4 numbers in my list. thnx

This guy....

[400Lb Gorilla]

This guy....

shut up i weigh more than you too

[VAPump]

shut up i weigh more than you too

Eh, I'm pretty bloated, so it's probably close.

[memcop]

Monday heavy upper

Flat bb press
135x10x2 w/u
225x5
235x5
245x4
275x1.5

ISO wide hammer strength 3 plates
3x8

T-bar row
5x5 two plates

Wide lat pull down
2x15

Low row (hammer strength) two plates
2x15

Standing ohp strict
5x135
5x145
5x145
3x155
5x135

Super set 15x15x3
30lb dbs side lateral raises/front raises dat burns

Felt okay but strength and recovery between sets is taking longer due to deficit, long haul effects of dieting and lifting heavy are in full swing.

[400Lb Gorilla]

solid work. love the volume on the OHP

the solution to the recover issue is an easy one... eat MOOOOOOAARRRRR!!!!

[redraider86]

solid work. love the volume on the OHP

the solution to the recover issue is an easy one... eat MOOOOOOAARRRRR!!!!

What I would give for someone to tell me that....

Strong lateral raises. My shoulder hurts thinking about it, but nice work!

[memcop]

solid work. love the volume on the OHP

the solution to the recover issue is an easy one... eat MOOOOOOAARRRRR!!!!

Instead plenty this morning pre deadlift, I wish I could eat more. I'm a stubborn fat losser but i get to up my cals some as i got 2-3 miles to run every weekday afternoon

What I would give for someone to tell me that....

Strong lateral raises. My shoulder hurts thinking about it, but nice work!

This upright look.....

I'm digging it

Those two of course are hypertrophy work but they have definitely put some width on me, front and lat raise that is. Feels like a small fire in there. Lol


Deadlifted this morning

Reverse hypers
10-15 with 105 on x2

Deadlift
135x10
225x5
225x10
315x10
365x5
405x5
465x3
465x2

No failure involved slight cramping from the e/c in my back, time for some gluconate.

Reverse hypers same as before, stretched my erecters on the hyper extension machine then bounced.