Nice DB presses :)
Thanks Jake! I actually thought it was kinda light.

Thanks Jake! I actually thought it was kinda light.
Yeah.... me too :p

See you in a week bud, i might ring you if i get bored while i'm at the snow.
The people we are going with aren't party animals like me :evil: At least that will make it easier to diet :D

i have had alot on my mind lately Rock, good luck with the new journal!!!!
train smart and train intense, good things will happen!!!!

Yeah.... me too :p

See you in a week bud, i might ring you if i get bored while i'm at the snow.
The people we are going with aren't party animals like me :evil: At least that will make it easier to diet :D
Have fun in the snow!! Yeah, give me a buzz if you want. I might not be here though, working different shifts now. Good luck

i have had alot on my mind lately Rock, good luck with the new journal!!!!
train smart and train intense, good things will happen!!!!
Hey, thanks Tank. Been a long time, hope everything is going great with you!

Shoulders-

Standing MP, 5 sets-
45x13/ 75x10/ 95x8/ 115x6/ 135x0 :(/ 45x15

Side Lateral Raise, 3 sets-
20x9/ 15x10/ 15x15 (long rest inbetween here, some guy kept talking to me :()

Reverse Pec Deck, 3 sets-
120x12/ 135x10/ 135x6

Lying Side Lateral Raise, 2 sets-
10x12/ 15x8

Overall a good w/o today. Those Standing MP kills me. I do MUCH less weight than sitting down, but I feel it less in my tri's and more in shoulders for some reason doing them standing.

Hey there Rock! Just thought I would stop in and say hello!! :wave:

Shoulders-Side Lateral Raise, 3 sets-
20x9/ 15x10/ 15x15 (long rest inbetween here, some guy kept talking to me :()
Was he picking your brain for training tips ? Good wo ! :thumb:

No, he was gay and just talking if you know what I mean! :) Thanks.

No, he was gay and just talking if you know what I mean! :) Thanks.
That was my first guess, but went with my 2nd guess instead ! :funny:

LOL, he used to bother me all the time about working out with him. (He's a captain with the EMS company) I eventually had to change my w/o time to avoid him and then he started bothering me at work. I haven't seen him for like 3 or 4 months, but lucky me I saw him today :)

:laugh: Could be worse I guess, somehow.

Oh man... Apppuncture in person :eek:

Hey Jake! What's up? I got your email. For some reason I'm getting emails but it says error when I try to send one. But that's awesome man!!! :)

Did HIIT this morning. Went with Meghan and she just didn't have the stamina. Only did 5 sprints. We would sprint 100 meters and then walk 300 meters. It's fine though, she'll get used to it. I still felt sick by the end.

Ok, good to know you got it. :)

Wow... rarely have I heard that a girl that doesnt have the stamina of a man... You truly are a Rock :hehe:

Yeah, thanks for the email! Oh, and funny... :)

Arms-

CG Bench, 5 sets-
135x12/ 155x8/ 185x3/ 175x4+1/ 135x10

Preacher, 3 sets-
55x12/ 65x9/ 75x5

Str8 Bar Pushdown, 3 sets-90x12/ 95x11/ 95x9

Alt DB Curl, 3 sets-
30x12/ 30x11/ 30x10

Reverse one arm Pushdown, 2 sets-
20x12/ 30x8

Hammer DB Curl, 2 sets-
30x10/ 30x9

Good w/o today! And NO ARM PAIN!!!! :) But I'm going to help my brother move today and I'm afraid of what that means for my arms. Just need to take it easy, but I know they'll rely on me for the big stuff, really no way out of that :(

Hey ,

You're on a roll with the no pain thing :thumb: Do you feel you are making any other progress ?

Hey ,

You're on a roll with the no pain thing :thumb: Do you feel you are making any other progress ?
Yeah, I feel I'm making pretty good progress so far. It's only been a week but I feel better if that makes sense. My bench went up today (not what it used to be but more than last week :)) so that's a good thing. I'll have to give it a few weeks to really see if it's working or not.

Chest/Calves/Abs

Bench, 5 sets-
135x12/ 175x10/ 205x6/ 215x3/ 155x11

Incline DB, 3 sets-
65x9/ 65x8/ 60x8

HS Decline, 3 sets-
160x12/ 180x8+2/ 180x8

DB Flye, 3 sets-
20x12/ 30x10/ 30x8

Sitting Calf, 3 sets-
45x20/ 65x14/ 55x15

Swiss Ball Crunch, 3 sets-
25/ 25/ 20

Rope Crunch, 2 sets-
95x25/ 95x20

Great W/O Today. I think I have a mental block on some of these exercises. Last time I did 205 I hardly got 3 reps. Today I thought I had 195 on instead of 205 and I did 6 reps. Hmmmmmm.... Gotta get past my mental problems!! :) My Incline DB wasn't as good as last week, but I also had a back exercise inbetween each chest exercise and I didn't do that today so that explains that to me. Didn't want to do too much on calves today because it's been a few weeks and I would like to walk tomorrow :)

Nice wo Rock. Looks like you've recovered from your vacation :).

Yeah, I'm getting there LOL! Thanks.

Back-

Bent Row, 5 sets-
115x12/ 135x10/ 155x8/ 175x5/135x9

Pulldown, 3 sets-
110x11/ 110x9/ 100x11

CG Pulley row, 3 sets-
90x11/ 90x10/ 90x8

Deadlift (from floor), 3 sets-
225x10/ 225x8/ 225x6

BB Shrug, 3 sets-
185x12/ 205x10/ 205x9

Great W/O today. The Deadlifts were horrible though. I can go much heavier on lower reps but 225 for 10 was about to kill me! All done w/out straps so I'm proud of that :)

Are you going to stop using straps all together?

Those are some good deads too :)

Thanks Jake. I'm not going to stop altogether, I'll use them for accessory work sometimes when I know I'm going to be doing heavy deads or shrugs. Is that Lincoln Park in your AVI?

No, its Tiger Army.

Great workout, Rock! :thumb:

Hey thanks Var! What's up buddy?

Nothing wrong with those deads! Especially after doing bent rows, pulldowns, and CG pulley rows first.

Concerning straps. I stopped using them years ago, and felt like that was a good decision. But recently I started using them for the last couple of heavy sets of bent rows, SLDL's and Romanian deads, and racks pulls (just below the knee). For full deadlifts and rack pulls 6" off the ground, no straps. So far, this seems to be working well.

Thanks Jersey! I think it's good to moderate strap usage. I think I've realised for me at least that they can still be useful if I don't use them as a crutch. I'm pretty much where you are with that.

Shoulders-

Standing MP, 5 sets-
45x15/ 95x10/ 105x7/ 115x6/ 125x4

DB Rear Lateral Raise, 3 sets-
20x12/ 20x10+2/ 20x8+3

Arnold Press, 3 sets-
40x12/ 40x9+2/ 40x8+3

Cable Side Lateral Raise, 3 sets-
20x12/ 20x9+3/ 20x8+3

Reverse Peck Deck, 6 sets- (goal is 100 in 6 sets or less)
75x23/ 75x19/ 75x15/ 75x15/ 75x14/ 75x14

W/O Damn near killed me LOL. My first workout after starting the Midnight Shift and it wasn't easy. Standing MP is sooooo freaking hard for me. I feel I'm leaning back to far. Went up in weight a little bit.

What I've been trying to do is do as many reps as I can, then take a 10-15 sec rest and knock out a few more reps. Seems to be working fairly well.

Nice standing militaries Rock! Yeah, standing mil's are a lot harder then seated for me too. I have the same problem with feeling like I lean back too far.

Man, I couldnt even imagine working graveyard. How do you like the job?

Your getting strong man.

Hey bud, sorry i didn't call. I just got side tracked every day. i was Fluey but the snow was good and i spent ALOT of time with Caleb trying to teach him how to board..... It was good fun though :D Glad to see you hard at it ;)

Nice standing militaries Rock! Yeah, standing mil's are a lot harder then seated for me too. I have the same problem with feeling like I lean back too far.
Glad I'm not the only one. And they kill my wrists for some reason. :confused:

Man, I couldnt even imagine working graveyard. How do you like the job?

Your getting strong man.
I love the job, and now I'm getting used to the graveyard shift. But Tue will be my last day on it for a week, then another week of graveyard, LOL. Thanks, but I don't feel like I'm getting strong. I feel like I get weaker every week :(

Hey bud, sorry i didn't call. I just got side tracked every day. i was Fluey but the snow was good and i spent ALOT of time with Caleb trying to teach him how to board..... It was good fun though :D Glad to see you hard at it ;)
Welcome back! Glad you had a good time, sorry you were sick though :( Glad your back with us though! :thumb:

Chest/Calves-

Bench, 5 sets-
135x12/ 175x10/ 205x6/ 225x3/ 175x8

Incline Bench, 3 sets-
135x10/ 135x6+8/ 115x8+3

HS Decline, 3 sets-
180x12/ 200x8+2/ 200x6+1

DB Flye, 3 sets-
25x12/ 30x10/ 30x9

Donkey Calf, 3 sets-
90x23/ 90x19/ 90x14+6

Swiss ball crunch, 3 sets-
25/25/25

Where's those hovers mister :finger: You want abs dont you....???

:haha:

Where's those hovers mister :finger: You want abs dont you....???
:blah:






:p

Not funny Jake!!!! :)

J/K Ris. I don't feel anything when I do hovers. They are the same as planks correct? Maybe I'm not doing them right.

Correct if you are not feeling anything move your elbows further out and flex your abs while doing them ;)

I'll have to give that a try again on Thursday then! :)

Back/Bi's

BB Row, 5 sets-
115x12/ 135x10/ 155x8/ 185x4/ 135x10+2

Lat Pulldown, 3 sets-
110x11/ 110x8/ 100x8+3

CG Row, 3 sets-
90x12/ 90x11/ 90x10

Alt DB Curl, 3 sets-
30x12/ 30x12/ 30x11

Hammer Curl, 2 sets-
30x9/ 30x9

BB Shrug, 3 sets-
205x12/ 225x9/ 225x8

I tried deads at the end but just didn't have anything left. I guess that's a good thing LOL :) Normally I don't do Bi's with Back, but this week I need to work Bi's and Tri's in with others because I won't be able to hit the gym on Saturday.

Hey Rock!
I didn't care for standing mil. presses either. It too bothers my lower back, as I feel i am leaning back too far.
My wrists are bothered by them though.
Speaking of which..I have to miss my workot today, as I have to go help my father move some things before I have to go to work.
You switch back and forth every other week? I stay on mids for 2 months, then to days for 2 and back...every other week really screws up the body clock! Good luck!

Hey Burner! What's up buddy? I think I'm done with Standing MP. It's an accident waiting to happen LOL.

I work 7 days Mids, 3 days off, 7 days on Days, 2 days off, 5 days on evening (2-10pm) and then 4 days off. It's kinda rough so far but I hope my body adjusts soon. The worst part is changing meal times and workout times.

Shoulders-

MP, 5 sets-
95x10/ 115x8/ 135x6/ 145x3/ 95x8

Side Lateral Raise, 3 sets-
20x12/ 20x10+2/ 20x7+2

Reverse Peck Deck, 3 sets-
135x10/ 135x8/ 120x10

Lying Side Lateral, 2 sets-
15x12/ 15x10

Front Cable Raise, 3 sets-
25x10/ 25x10/ 30x7+2

Behind Back BB Wrist Curl, 3 sets-
65x20/ 65x18/ 65x16

DB Reverse Forearm curl, 2 sets-
20x15/ 20x15

Hey Rock!

Hovers are awesome!! OUCH!! Put a weight on your back, you WILL feel them!!!! :thumb: :thumb:

What week are you in? Power? That doesnt look like a P/RR/S workout to me!! :finger:

Hey Saph!! I stopped doing PRRS when you never put MY ass in your sig! I figured, fine, forget it then. :)

Send me a pic of your ass, I will add it! :thumb: :thumb: :thumb:

Awww, thanks. But I don't think you have enough space for my ass, LOL :) Instead I want to see more of your :thumb:

Hey Rock!
Look at you, ya playa!
(BTW...Saphi...I would also put in an order for your tushie..)
:)

Good luck on that schedule! It will take a while to adjust. It takes the extra effort.
When I was in the military, I did a 6 on, 3 off schedule: 3 swing shift (2 - 10) then 3 mids: (10pm - 6 am) then 3 days off. My body clock was warped!
I now work a 3 -2 -2 -3, 12 hour day. 3 on, 2 off, 2 on, 3 off. I work day shift for two months, then rotate to mids for two then back. Right now, I am on mids, and if I over sleep, I lose my window to work out and can't go...it really sux!
I hate shift work! Not to whine..but I used to look pretty good..when I worked 10 hour days...never missed a workout...these past 2 1/2 years have really been a bear on me..but I do what I can...
Find your groove with the shifts and then go!
I gotta go do my delts and tris here in a bit myself!

What do you do exactly? Thats a weird ass schedule, it would make me mad to keep switching workout times..

who, me or rock? I do network securit in a 24 / 7 operations center on an AF base.
Stil don't know what rock does..

Who's journal is this? :p

Yea, I know what you do. You hang out with your friends eating papa johns in the computer room :D

Rock,

how do you like the db wrist curls ? Those were always killers for me. I really like the roll up thing with the rope for forearms , a hell of a workout and incredible pump . Cheap and easy to make for your home gym.

What do you do exactly? Thats a weird ass schedule, it would make me mad to keep switching workout times..
It takes getting used to, but it's alright (the schedule). right now i watch movies, read and do nothing LOL. I'm not cleared yet so I can't do anything important since everything is classified. and then once i get my clearance i'm not supposed to talk about what I do LOL :) It's great though, if you want to apply, I'll hand in your resume personally!

Rock,

how do you like the db wrist curls ? Those were always killers for me. I really like the roll up thing with the rope for forearms , a hell of a workout and incredible pump . Cheap and easy to make for your home gym.

I'd rather the rope roll up also, but I'm too lazy to make one! :) I've found a few good ones on the web though, maybe I'll have to buy one.

Legs/Tri's

Squats, 4 sets-
115x12/ 135x10/ 155x8/ 175x6

CG Bench, 4 sets-
135x12/ 155x8/ 175x5/ 185x4

Pushdown, 3 sets-
100x12/ 100x10/ 100x10

Overhead Tri Ext, 3 sets-
30x12/ 40x12/ 50x9

Went real easy on legs today, haven't done them in forever and don't want to overdo them. So just some squats. First time doing overhead tri ext's, really liked them.

Chest-

BP, 5 sets-
135x12/ 175x10/ 205x6/ 225x4/ 175x7

IDB, 3 sets-
65x10/ 65x8/ 65x7

HS Decline, 3 sets-
200x10/ 200x7+2/ 200x6

Incline Flye, 3 sets-
25x12/ 30x11/ 30x10

Standing Calf, 3 sets-
95x20/ 115x15/ 115x11

Didn't feel like a great workout today and I don't see much improvement anywhere from last week :( Oh well, gotta keep going :)

It takes getting used to, but it's alright (the schedule). right now i watch movies, read and do nothing LOL. I'm not cleared yet so I can't do anything important since everything is classified. and then once i get my clearance i'm not supposed to talk about what I do LOL :) It's great though, if you want to apply, I'll hand in your resume personally!

How long untill your classified?
That would eb awesome. Need to take care some things here first. I will let you know if I do plan a move :)

anywhere from 4months to 16 months. I'm actually hoping for longer so I can get my credit in order. Just let me know, I'd definately vouch for you!

Thanks buddy, that means a lot :)

Chest-
BP, 5 sets-
135x12/ 175x10/ 205x6/ 225x4/ 175x7

No progress? Just a couple of weeks ago you were at 205 x 3 IIRC. 225 x 4 is about one rep short of your best. Keep on, keeping on.... you'll smash your PR.

No progress? Just a couple of weeks ago you were at 205 x 3 IIRC. 225 x 4 is about one rep short of your best. Keep on, keeping on.... you'll smash your PR.
ditto. been doing alittle reading here and there, be patient bro!!!things are looking good Rock :thumb: :thumb:

ditto. been doing alittle reading here and there, be patient bro!!!things are looking good Rock :thumb: :thumb:
Yeah , listen to Tank ! And JD !

Thanks buddy, that means a lot :) :thumb:

No progress? Just a couple of weeks ago you were at 205 x 3 IIRC. 225 x 4 is about one rep short of your best. Keep on, keeping on.... you'll smash your PR.
Thanks buddy. But I was looking through w/o's 2 months ago and i benched 245 for 4 reps :( And 225 feels freaking heavy, LOL!

ditto. been doing alittle reading here and there, be patient bro!!!things are looking good Rock :thumb: :thumb:
Hey, thanks Tank. I always like it when you drop in here. I'm trying to be patient but it's hard when you feel your going downhill. Just in my mind though I know :)

Yeah , listen to Tank ! And JD !
Thanks Gary! :p

Yeah , listen to Tank ! And JD !
and listen to Gary too :thumb: :thumb:

Back-

Bent Row, 5 sets-
135x10/ 155x8/ 185x5+1/ 195x4/ 145x8+2

Pulldown, 3 sets-
115x10/ 115x8/ 115x7

Reverse Pulldown, 3 sets-
100x9/ 100x9/ 100x8

Cable Row, 3 sets-
100x10/ 100x9/ 100x8

BB Shrug, 1 sets-
225x10

I was exhausted during this w/o. When I got to shrugs I couldn't finish them :( I think my schedule is really catching up to me. Came off of nights for 2 days on day shift, tomorrow night I'm back on for nights for another week. :( I'm tired :)

and listen to Gary too :thumb: :thumb:
:laugh: Thanks Tank !

Things are looking good Rock, don't get discouraged about the weight you are lifting, it is very impressive.

Why did you drop from 245x4 to 205x4. Your injuries?

What about M1T? do you notice gains go down off cycle?

Hey Iain. Yeah, my injuries. I had to lay off the weights for a few weeks and that was also at the end of an M1T cycle. So when I went back I was struggling with 205. Usually my gains don't go down too much after a M1T cycle as long as I keep the intensity up after the cycle. But more often than not I hurt myself and have to lay off and start again, LOL.

Hey Iain. Yeah, my injuries. I had to lay off the weights for a few weeks and that was also at the end of an M1T cycle. So when I went back I was struggling with 205. Usually my gains don't go down too much after a M1T cycle as long as I keep the intensity up after the cycle. But more often than not I hurt myself and have to lay off and start again, LOL.
Rock,are you still taking any bcaas,pre/during workouts?

Actually no Tank. I want to still take ICE during my w/o but ran into financial problems and haven't been able to get any for the last month or so.

I am taking a side(David Tolson) and gonna say BCAA's are pretty much worthless :grin:

Nice PR on the bent rows :thumb:

I am taking a side(David Tolson) and gonna say BCAA's are pretty much worthless :grin:

Nice PR on the bent rows :thumb:
give me a link please Pre, so i can do some more reading! thanks! :D

Hi Tank! Here ya go :) First post top of the page, http://forum.avantlabs.com/?act=ST&f=25&t=9073&st=60

Then the link goes to here: http://forum.avantlabs.com/?act=ST&f=1&t=8741

Here is a quote
Many people swear by BCAA's.

Many people swear by glutamine.

If you give someone a placebo, many people will swear by it.

I will not deny your personal experience. But I will say that I do not think it should constitute a convincing argument for others. I argue that the scientific evidence does not favor BCAA supplementation. If people go on to use them based on feedback that is their prerogative.

http://www.ironmagazineforums.com/showpost.php?p=601960&postcount=157
David thinks Glutamine is crap too.

wow,tons of reading!! thanks pre! :thumb:

Not a problem. Avant has tonz of information, just stay open minded, read, and make up your own mind. I am sick of debating how I feel about certian issues, and I feel that people should make their own INFORMED decisions. If something works for you, great!

Hey guys! Premi, I'm not arguing with you here. But I started taking ICE again today. It could be the placebo effect, but I notice a major difference in my workout and recovery when I take ICE as opposed to not taking it. Not based on informed information, just how I feel. I plan to read those articles tonight at work though! :)

New workout schedule! :) I'm going to try the push/pull routine again. Mon, Tue, Thur, Fri. Then once a month I'll do a week of isolated BP's. (mon- chest, tue- back...) And go heavy for that week. Still trying to find what works best for me.

Push, 1A-

Incline Bench, 3 sets-
165x8/ 165x7/ 155x7

DB Bench, 3 sets-
70x9/ 70x8/ 70x7

Incline Flye, 1 set-
30x10

Hack Squat, 3 sets-
70x10/ 90x10/ 100x9

Leg Press, 3 sets-
270x10/ 360x10/ 450x10

HS Military, 3 sets-
90x12/ 140x10/ 140x8

Side Lateral Cable, 2 sets-
25x12/ 30x9

Pushdown, 2 sets-
100x12/ 110x8

Cable Overhead Tri Ext, 2 sets-
50x10/ 50x70

Sitting Calf, 2 sets-
90x15/ 100x12

Donkey Calf, 2 sets-
90x15/ 90x14

W/O took exactly 1 hour. Very draining also, LOL :) Tried not to go to failure on any of the exercises, but fairly close. Wanted to do CG Bench for Tri's but after everything else I could barely lift the bar :) Also hurt my left leg at some point in the past few weeks. I have trouble bending over and when I did the leg press I couldn't extend my left leg all the way out. :(

Anyways, new schedule so I'm very open to suggestions and comments about things to change or moving exercises around etc...

Oh, and as for abs. I plan to do them aside from my workouts at home. Just crunches/ hovers (yeah Ris), Bicycles, reverse crunches, etc... Any other at home ab suggestions?

What about doing vacuum's too?

Its all good. The articles provide useful info, but liek I said, if you like the way something works, then use it. Science isnt 100% because we are all different :)

Hey, good idea. I'll definately do Vacuums! Thanks for the idea. I'm thinking about starting yoga or something too. i really need to loosen up and I'm just not good at traditional stretching.

Hey Rock! :hello: Dropping in on you! So much cathching up to do as well! Things are looking great! :dancer:

I have thought about yoga before. I ma sooo unflexible, its not even funny. If you decide to take it, let me know how it goes.

Hey Jen, thanks for dropping in. If you have any advice, I always respect what you have to say!

Jake- I was thinking about getting a DVD or something. Do it at home. I get to nervous about taking group classes :(

Hmm.. to each their own.

Are you still jogging with your friend? What about taking jiu-jitsu?

Yeah, I'm still jogging about 2 a week with meghan but I hardly break a sweat. :( I haven't been to jiu-jitsu since I broke my finger. I want to go back but I'm so busy right now and I'm afraid it'll just rebreak my finger in a few seconds.

Pull 2B

Bent Row, 3 sets-
185x8/ 185x7/ 185x6+1

Pulldown, 3 sets-
120x8/ 120x8/ 120x6+1

CG Cable, 1 sets-
110x10

DB Shrug, 3 sets-
110x9/ 110x9/ 110x9

Lying Leg Curl, 3 sets-
110x9/ 120x8/ 120x8

SLDL, 3 sets-
135x10/ 185x9/ 205x8

Preacher, 3 sets-
75x9/ 75x5/ 55x9

Alt DB Curl, 2 sets-
35x8/ 30x10

Hammer Curl, 2 sets-
30x10/ 30x9

Another good w/o. This high volume really wears on me though. I'm exhausted by the end and can't stop shaking. Meant to do forearms at the end but I ran out of time so I had to jet. Took about 1hour. Now working nights is really starting to wear on me! It was soooo hard to make it to the gym this afternoon!

Nights suck. I hate them, even though im not graveyard. It totally screws your bodys chemistry up too.

Yeah it does. It wasn't soo bad at first, but now I'm real tired and my eyes are bloodshot.

I worked 'rotating shifts' for three years in my younger days... and man did that suck. Two weeks days, two weeks evening, and two weeks graveyard. Talk about being lethargic. :)

Oh, and as for abs. I plan to do them aside from my workouts at home. Just crunches/ hovers (yeah Ris), Bicycles, reverse crunches, etc... Any other at home ab suggestions?
Get a fitball ;)
Finally catching up on some reading, how you feeling now?? Are you liking push pull better??