Thanks Jen and Saph! :)

Chest/Calves RR

IBB-
190x8, 195x5, 185x6

DB Press-
70x10, 80x8, 75x8

Butterfly-
120x10, 100x10, 90x12

Standing Calf-
120x15, 120x12, 90x14

Great W/O today, personal best on Incline BB for RR week. Went to a new gym today also and I think I really like it. It's the gym I'm doing Jiu-Jitsu at. Further away but it saves alot of time to go and w/o before my class. It's a hell of a w/o though too. Lift weights for 45 min, drink a shake and then grapple for 90 min. I'm sooooo tired right now with 2 black eyes and a busted lip. I can't fight worth crap but I can take a beating :) I'm going to another class tonight for another 90 min.

:rocker: Way to go on the personal best on incline bench ! You da man !!!!! :thumb:

Thanks Gary! :) But your still the man!!

Back/Traps RR-

CG Pull-up-
15x5, 10x6

CG Pull-down-
135x8, 150x7

Bent Row-
155x8, 135x10

T-Bar Row-
45x12, 55x10

Seated Shrug-
140x12, 160x10

Standing DB Shrug-
90x10, 90x10

Not a bad w/o. Was dissapointed with Pull-ups and Bent Row. The Bent Row felt like a million pounds to me! And I'm used to doing more than that. WTF?

Oh and guess what, arms are hurting. And it's not from lifting this time but from all the grappling. I never even thought about that. Crap!!

Why are you taking jiu-jitsu? Did you get on with Lockheed? Or do you just want to be even MORE badass?

Hey Jake, I thought it would be a good fun way to loose weight and get in better shape. Plus it can't hurt with Lockheed! I don't officially have the job yet but they made me a offer that will be good once they finish preliminarys with me. I'm going crazy here!

Thats so cool! I wanted to start taking some kind of MA. I was leaning more towards Mui thai though. I want to be able to kick peoples heads off lol

Thats so cool! I wanted to start taking some kind of MA. I was leaning more towards Mui thai though. I want to be able to kick peoples heads off lol


yeah, that is just what you need to learn how to do. :rolleyes:



:laugh:

Kicking is cool but Jiu-Jitsu is the more practical thing to take. I've been watching some of the UFC Fights and if you don't know how to grapple your ass is grass! :) Muy Thai is pretty hardcore though!!

If you like UFC watch the movie "Smashing Machine". It is a documentary of Japanese pride fighter and later UFC fitgher Mark "smashing machine" Kerr. He was a champion college wrestler at University of Syracuse and then went to competitive fighing. He is unbeivable and has never been beaten save for a time one guy borke some rules and kicked his ass in the ring but was disqulaified. He gets really depressed and fucked up on drungs and pain killers. It is an awsome story though. Great DVD!

yeah, that is just what you need to learn how to do. :rolleyes:



:laugh:

Whaaaaat... :shrug:
The thing is "amateur ultimate fighting" is allowed here, and they do it at an arena now. You should see the women these dudes drag in, plus it would be cool to be famous :D

Kicking is cool but Jiu-Jitsu is the more practical thing to take. I've been watching some of the UFC Fights and if you don't know how to grapple your ass is grass! :) Muy Thai is pretty hardcore though!!

Jiu-jitsu more practical? Sure, if its 1on1.. but what if its 2 on 1? What then? :)
This is why I want to take mui-thai. To be like Mirko :D http://216.40.244.4/highlights/32-MirkoFilipovicLQ.zip

I always wanted to do MA too, but I got bored at the first classes where you just learn how to stand and bow and crap.. I wanna fight damnit :box:

Rock,

Look what you started ! Now everybody will be kungfu fighting !

Morning Rock :wave2:

Hey David, where are you?

Jenny, No fighting! Pretty girls dont fight!

Jenny, No fighting! Pretty girls dont fight!

:blah: :mean: :2punch: :D

Patrick- Thanks for the heads up on the DVD! I'll have to pick it up. I got Lisa to only watch one fight with me, she couldn't handle anymore LOL. In her defense it was pretty bloody.

Jake- If it's 2-on-1 you don't think that'll go to the ground too? Plus, if you learn Jiu-Jitsu and fight a street fighter that doesn't know Jiu-Jitsu it's fairly easy to incapacitate them quickly! I'd love to take Kung-fu though too :) The beginning scene in Rambo III was Muy Thai, I love that scene. Oh, and if you think pretty girls can't fight you might want to talk to Justin about that! LOL I've heard some horror stories about how vicious Jen can be :)

Jenny- Hey buddy! I know what you mean, that's one reason I kept quitting different schools. Too much tradition and not enough skills LOL. Plus they hand out belts (or charge for them) like crazy. They are called "Mcdojos". :)

Gary- Just like the song eh? LOL. How about you, you look like you've got a great body for MA.

Rock,

Here i go again showing how old i am. I was doing Japanese Karate when you were 1-2 years old ! I think i might be depressed now :laugh: Only took it for about a year . mainly for the exercise, never tested for any rank though.

You think THAT'S old? I just turned 27!!!! LOL Sorry, couldn't resist. You should take something up, you might like it and get some good cardio. Not to be gay but you really have the perfect body for something like that!

:blah: :mean: :2punch: :D


You tell em Jenny! :laugh: :thumb: :)

Not to be gay but you really have the perfect body for something like that!
:laugh: :laugh: :laugh: :thumb:

Shoulders/Calves RR

DB Press-
70x6.5, 65x6.5 (just couldn't get that last one)

Standing DB Press ( Palms facing each other)-
40x8, 40x7

Bent Lateral-
20x10, 25x10, 30x8

Side Lat Raise-
20x12, 15x16

Sitting Calf-
50x18, 50x15, 50x13

Forearm curl standing behind back-
45x20, 75x16

Also ran a few miles with Meghan and did Jiu-Jitsu class. Dislocated little finger and can't move my neck. Had a great time!! :)

Does the wife not come out for the jogs anymore :D

Haha, she made it once. That was all :)

:blah: :mean: :2punch: :D

Jenny--->http://www.xtrememass.com/forum//images/smilies/1203/wtcslap.gif<---PreMier

Dislocated finger? Ouch..

Dislocated little finger and can't move my neck. Had a great time!! :)
Rock,
did you land on your head at some point in time ? That's a great time ? ! LOL J/K glad your enjoying it. I did when I was doing it.

Hey Dave, go here (http://www.ironmagazineforums.com/showpost.php?p=699667&postcount=283) .

Don't kick my ass when you come ova to visit :scared:

Jenny--->http://www.xtrememass.com/forum//images/smilies/1203/wtcslap.gif<---PreMier
That is hilarious!!

Rock,
did you land on your head at some point in time ? That's a great time ? ! LOL J/K glad your enjoying it. I did when I was doing it.
I spent most of the 2 hours on my head and neck I think. Today I am really sore. No class today, i don't even know if I can lift weights LOL

I don't think you have to worry about me Ris! You are going to do so well at that Comp!

Bi's/Tri's RR

Dips-
35x7, 35x7, 35x6

Incline DB Curl-
35x12, 40x8

CG Incline Bench-
115x10, 135x9, 135x5

Concentration Curl-
30x12, 30x9

Rope Pushdown-
60x12, 70x8

Reverse BB Curl-
65x11, 65x9

My arms are killing me again! :( And I think now that I broke the finger, it hurt soooo bad trying to curl and bench. It's all black and blue, swollen and I can't move it. Oh well, it's just a little finger :)

Oh well, it's just a little finger :)
:lol:

Chest Shock-

HS Bench Dropset, 2 sets-
150x12/100x12/50x10
150x8/100x8/50x12

Butterfly Dropset, 2 sets-
120x11/90x10/70x12
120x10/90x9/70x11

Incline DB (100 reps in 6 sets), 6 sets-
35x25/35x18/35x15/35x15/35x13/35x14

Decline Sit-ups, 2 sets-
15, 10

For those not familiar with GP's Shock week, this is not the optimum Shock routine. I had to tailor it because of availability and arm problems. Right now I cannot do flyes and that sucks!!! :) That last set of Incline DB Presses was a killer. I picked the perfect weight also. Next time I'll do 40, prob take 7-8 sets to get to 100. Not sure how I'll do back yet for Shock. And holy crap does my finger hurt lifting weights. I took the splint off of it to lift but I think it's going back on :)

Morning Rock! :wave2: Sorry you're having problems with injuries again :(

Jenny--->http://www.xtrememass.com/forum//images/smilies/1203/wtcslap.gif<---PreMier

:rofl: :teeth: :booty:

Morning Jenny! Thanks, I just need to get creative about working around these injuries :) Have a great rest of your day!!

And you do that very well buddy :D I'm of to bed :p

Night Ris!

Hey Rock! :wave:

Hey Saph! Having a good day?

Back Shock

Lat Pulldown SS with Reverse Pulldown, 3 sets-
135x 10,9/ 125x 10,8/ 110x 12, 8

Cable Row SS with Underhand WG Row, 2 sets-
105, 75x12, 120,90x 10

WG Bent Row, 100 reps in 6 sets-
85x22/85x16/85x17/85x14/85x16/85x15

W/O kicked my butt today. I went to work traps and had no grip left or energy.

Wuss :p

You act like you have a broken finger or something :)

Wuss :p

You act like you have a broken finger or something :)
:laugh: :laugh: :laugh: Thats funny !!!!! But a killer wo nonetheless. I was half way through reading it and thought OMG what is this guy doing !? :thumb:

Wuss :p

You act like you have a broken finger or something :)
You crack me up buddy! Holding weights definately hurts it but what really killed it was rope pushdowns on Saturday. Nothing between the knotted rope and the pressure except a poor little broken pinky :( :)

:laugh: :laugh: :laugh: Thats funny !!!!! But a killer wo nonetheless. I was half way through reading it and thought OMG what is this guy doing !? :thumb:
Thanks Gary. Your w/o's are killers! Mine can't compare to what you do. I've been thinking of stealing your exercises :)

W/O kicked my butt today. I went to work traps and had no grip left or energy.
thats what straps are for :rolleyes: :p

I HAD straps smartass!!! :) I couldn't grip them!! LOL

Is that a Laura Croft cartoon, or Belle from beauty and the beast?

Thanks Gary. Your w/o's are killers! Mine can't compare to what you do. I've been thinking of stealing your exercises :)
Nice new avatar !

My exercises are yours to steal anytime :thumb: :laugh:

I HAD straps smartass!!! :) I couldn't grip them!! LOL
:rofl: I use figure 8 straps and you can just let the w8 hang on your wrists :p

Rock ,

where ya at man ? :confused:

He is on Holidays, he'll be back in a couple weeks. Don't worry he could never leave this place

He is on Holidays, he'll be back in a couple weeks. Don't worry he could never leave this place
:thumb:

he's too much of an addicted whore :hehe:

I'M BACK!!!! Anyone miss me? And I start my NEW job at Lockheed on Monday!!!!

Ris is right!!

Keep on working it Rock... and get everything straightened out that you need to. A hardcore mind requires a hard core life. Its sometimes takes a bit of getting used to, doind what needs to be done and tossing the rest in the garbage. But hey, you know whats necessary and whats not. I see Jenny hasnt been merciful... well thats life bro. Be serious, hit those weights and add some muscle, thats what my summer has been done on. That and spending time with my honey, but obviously I digress.

Let me give you a tip to lifting large in the legs. You need to build stamina. When I got big on legs in Italy, I was running a good bit. Now, I'm trying the same thing, and my squats arent going up half as fast. Try running a bit, perhaps 3x a week, but never exceed 30 minutes. Pick up the pace if it gets too easy. Your squat will increase. Lots. Anyways, put some wieght on that squat and I'll buy you some damn beers. Thats as good as it gets. See you in a few months bro.

Oh, and Rock, what are you doing at the Lock?

Hey rock welcome back from holidays. And as Eggs said, just what will you be doing at Lockheed Martin?

Holy crap it's Justin!! I've missed you buddy. I'm starting out security at Lockheed, after I get my Clearance (fingers crossed) we'll see at that point. Skies the limit :) I have been running lately. About 3 x a week for 45 min. Can't wait for you to come back man!

Hey Hee, another person I haven't heard from in forever. How are you doing buddy?

Heee's a bastard, dont listen to him :grin:

Hrmmm, security at Lock... Thats good and bad. If they had somethíng hardcore Iäd come and play too :p Damn civis dont know how to do it right thoug :grumble:

Yeah, I've been out for some time. Just putting on some mass and what not. Enjoying Jenny too... thats been the best. What do you have going for the next couple months as far as fun stuff? It'd be some good fun doing something in DC with yours and the lady... whats going on over there?

Nothing really. You know i'm lazy and boring. I want to take a trip to Atlantic City though sometime soon! How long till your back? How much weight have you put on?

I am doing good rock Yup I am a bastard Eggs!
Just got back myself from Virginia Tuesday night after a week and half there.
So you are getting out of nursing? What about semonary school, are you going to do that? That I remember something that you said you might be doing that.

Where in VA? Yeah, I'm outta nursing and took my first Seminary class last semester. I'm putting that on hold right now while I get my life in order and sort some things out. What are you up too? Freelancing?

Was in Chatham, Danville Va and in North Carolina also. Visiting family and also still looking at law enforcement jobs there.
Still kinda sorta free lancing doing construction here. Am off for a few days til I look at other options. Hate it up here wanna move back south, but that might have to wait.
I too am doing the sorting out life thing also. That is all I seem to be doing lately.

Law enforcement huh? Cool. Be great if you moved around this area! Lockheed is hiring :)

W ell I'm not doing so much sorting out crap myself :P Really though... I know what you guys are talking about and understand. Not just verbally either :shrug:

I get back to the US on the 10th of August. You want to give Jenny and I a ride down to Lynchburg :p Any more info on that though can be passed on via PM... dont want that riding open.

I've put on a little weight... I vary between 184 dry and 187 with a full days meals in meal. Will probably throw some creatine in when I get back and knock that up to 195lbs or so. Hey, all for fun and gains right ;)

Atlantic city? Sounds like a good deal... whats the skinny on it? Hows life going for you over there? You know what I'm talking about :)

Hee - You up for a get together with Rock and myself? I think we need to start up some sort of Virginia/East coast thing. Limited membership of course ;)

Rock,

Glad to see you are back and congrats on the new job ! I suppose you will be carrying ? :eek:

Of course Eggs would love to meet up with you and rock.
Getting, or "feeling" fat myself. Havent been able to get to gym but once in the past 3 weeks since being in VA and the work schedule I had prior to that. But now things are slow workwise again for me until stuff picks up so maybe I can get back into gym and loose the 15 pounds I need to loose.

Also if I do wind up relocating Lynchburgh aint that for from Danville either, even though I havent been to Lychburg always see the sign travelleing in Danville area to get to it. It is like 45 mins or so away from there.

Sounds good Hee.. I wont be living in Lynchburg this next year though, will be in Harrisonburg. About an hour to 90 minutes further North/North East.

Regardless, since Rock is where he is, I think we could all find an agreeable meeting place. I need some beach time too guys... and some cold brews.

Hee, well getting and feeling fat are both temporary set backs in looking/being your best. No worries though, I've felt that way before, and not so far past. I feel a whole lot different these days though. What kind of iron are you throwing aroung in the gym?

Was doing great throwing around the weights. Just before my Hiatus I was doing deads for reps no straps/belt 365
Had to also change the way I did other things cause of a shoulder problem I had so I kind of forgo the heavy benches and do more isolation exercises for chest, and do some rotator cuff exersise to help my shoulders get back to par. The last ime I worked out which was Sunday in Danville I did 315 deads for a few reps no straps/belt after not being in gym for the prior 2 1/2 to 2 weeks.
Got to get back into it, will have a little time this week but am thinking just take summer off. I jsut got to wait and see.
As for the beach, I live on the Jersey shore, see it everyday. My room mate is at the beach now at a party [I didnt feel like going]

Well the beach sounds nice to me... I'm sure Rock would agree on that.

The lifts sound good, with everything as it is though I think that isolation movements on that Rotator cuff just like you're doing are a good idea. I've had issues with mine in the past... but nothing permanent. Keep on working hard. Cant help but make gains as long as you do that and get rest and food.

Definitely a good idea to rest on the parties and just relax. Everyone needs a break from all that now and again. What gym are you going to right now?

Hey Dave, Had a good time hey.....? New job.... you just wanna practice your new found fighting skills dont you :hehe: :2punch:
I'm off to the snow next Saturday for a whole week :D Try not to break anything or i wont be able to compete :rolleyes:

The gym I go to was Golds Gym got sold now called Jesey Shore Fitness but we all still know it as Golds since we joined it when it was called that before the sale some years ago.

I was going to a Golds in Lynchburg... not sure where I'll be going when I get back. Ah well, good luck with your lifting Hee :)

Congrats on the new job! I knew you would get it.

W ell I'm not doing so much sorting out crap myself :P Really though... I know what you guys are talking about and understand. Not just verbally either :shrug:

I get back to the US on the 10th of August. You want to give Jenny and I a ride down to Lynchburg :p Any more info on that though can be passed on via PM... dont want that riding open.

I've put on a little weight... I vary between 184 dry and 187 with a full days meals in meal. Will probably throw some creatine in when I get back and knock that up to 195lbs or so. Hey, all for fun and gains right ;)

Atlantic city? Sounds like a good deal... whats the skinny on it? Hows life going for you over there? You know what I'm talking about :)

Hee - You up for a get together with Rock and myself? I think we need to start up some sort of Virginia/East coast thing. Limited membership of course ;)
What day is that on? If I'm off, sure. I may need to rent a car though :)

Rock,

Glad to see you are back and congrats on the new job ! I suppose you will be carrying ? :eek:
Thanks man. I won't be carrying till i get my clearance. Then I get some cool toys :)

Hey Dave, Had a good time hey.....? New job.... you just wanna practice your new found fighting skills dont you :hehe: :2punch:
I'm off to the snow next Saturday for a whole week :D Try not to break anything or i wont be able to compete :rolleyes:
Fighting skills? The only thing I've learned so far is how to block punches with my face LOL! My instructor says I'm a natural at it :)

Snow? Have fun and good luck. Be careful Mate

Congrats on the new job! I knew you would get it.
Thanks Jake, now I'm worried about the clearance. I could be laid off from work if I don't get clearance. That's a big worry on my shoulder.

Thanks Jake, now I'm worried about the clearance. I could be laid off from work if I don't get clearance. That's a big worry on my shoulder.
Why wouldn't you get clearance ? Shady past ? lol

Not shady but I have horrible credit. And accounts say maybe 8 years past due... :( Finances and making payments is not exactly my strong suit and when I was a missionary I had hernia operations that I still owe money for. But I'm hoping that they've already kinda searched my credit and think I can still get my clearance. Why else offer me a job and spend 40K trying to get me a clearance they don't think I can get?

no worries ! You're in there ! :thumb:

Fighting skills? The only thing I've learned so far is how to block punches with my face LOL! My instructor says I'm a natural at it :)

Snow? Have fun and good luck. Be careful Mate
:laugh: I can do that too :D You'll be suprised what skills you've learned when you need them ;)

40k for clearance? Sounds like the top one. I work for CSC in New Jersey and just had to go through a basic background check for the FAA work we do.

Going to Atlantic City? I live close to there and worked there a long time ago. Keep your money and credit cards at home:laugh:

Hey!
We have CSC contractors that work in my facility as well. Good luck w/ the clearance, Randy! I'm about to go thru something that might affect my clearance, but it will all work out.
I used to roll down to AC once in a while to check it out. Was never much of a gambler, plus then, me being an E-4 with a car payment, didn't leave much spending cash!
:)

Oh yeah, I forgot about the car thing :p Ah well, no probs. Hrmm, as to the clearance... well, hopefully those things wont be an issue. You might want to contact those that you owe money to sometime and try to work out a payment deal or something. On the bright side, besides your debts you're pretty clean I'd venture. Thats got to be pretty good for you. Good luck with the clearance though!

40k for clearance? Sounds like the top one. I work for CSC in New Jersey and just had to go through a basic background check for the FAA work we do.

Going to Atlantic City? I live close to there and worked there a long time ago. Keep your money and credit cards at home:laugh:
Yeah, it's the highest clearance there is. I love to gamble, not to bad either :) Just can't get greedy, that's when I lose it

Hey!
We have CSC contractors that work in my facility as well. Good luck w/ the clearance, Randy! I'm about to go thru something that might affect my clearance, but it will all work out.
I used to roll down to AC once in a while to check it out. Was never much of a gambler, plus then, me being an E-4 with a car payment, didn't leave much spending cash!
:)Did you call me Randy? LOL. Thanks. What are you about to go through? You don't have to tell if you don't want to, don't want to pry.

Oh yeah, I forgot about the car thing :p Ah well, no probs. Hrmm, as to the clearance... well, hopefully those things wont be an issue. You might want to contact those that you owe money to sometime and try to work out a payment deal or something. On the bright side, besides your debts you're pretty clean I'd venture. Thats got to be pretty good for you. Good luck with the clearance though!
Renting a car is no prob though Justin. Let me know which day and like I said if I'm off it's no prob! I'd like to see you guys. (Just don't know if I'll be off or not)

Yeah, I'm contacting them now, it's just sooooo many and I don't understand the credit report. I feel way in over my head right now, but oh well :)

About to head to the gym. Did HIIT on the track this morning. 8 100 meter sprints. Need to build my endurance back up, that about killed me :)

Welcome Back Rock, congrats on the job :)

Thanks Iain! It's good to be back :)

Chest and Back

Bench Press, 5 sets-
135x12/ 165x10/ 185x7/ 205x3 WTF??!!/ 135x12

Bent Row, 5 sets-
95x12/ 115x10/ 135x8/ 155x5/ 95x12

Incline DB, 3 sets-
60x12/ 60x10/ 60x8

Pulldown, 3 sets-
110x8/ 90x10/ 90x8

Cable CG Row, 2 sets-
80x11/ 70x12

Good W/O today, it kicked my butt. Little disappointed with 205x3 for BP, but oh well. Can only go up from there :)

I'm not planning on doing Chest and Back together, just missed my w/o yesterday so I combined them today. I plan to pyramid the main exercise of the day, like Bench and go for 8-12 on all accessory lifts. See how that goes :)

Renting a car is no prob though Justin. Let me know which day and like I said if I'm off it's no prob! I'd like to see you guys. (Just don't know if I'll be off or not)

Yeah, I'm contacting them now, it's just sooooo many and I don't understand the credit report. I feel way in over my head right now, but oh well :)

Hey Rock! :)
We already got a ride, but thanks! :) You're so sweet :) We're coming on the 10th, a WEEK from now :banana:

Justin is coming to my spin class tonight, I'm going to kick his butt :evil:

Cool, let me know if anything changes. I do have the 10th off :) Can't wait for you guys to get here and settled!

Workout looked pretty good . What do you plan for chest and back when you get them done on their regular day ?As far as exercises I mean .

Nice DB presses :)

Workout looked pretty good . What do you plan for chest and back when you get them done on their regular day ?As far as exercises I mean .
Thanks buddy. I don't really know yet, just what I feel. I'll prob alternate between Flat Bench and Incline and switch it up on the DB's then too. I'd like to do a shock type exercise each w/o too, we'll see. As far as back it'll prob be different everytime. There's so many great exercises for that.