Alright, new program new journal :) Out of all the programs I've tried P/RR/S has been the best suited for my body. I know which exercises to avoid and which ones not to go Power on so it seems my best shot to make gains and stay injury free! :)

Diet will be Atkins style with refeeds every 4-5 days. I'm really skeptical about this to be honest but I like trying new things. I really like Carb Cycling but I want to save that for Contest diet, I can't do it year round w/out going crazy. Please critique my diet as I'm not sure if I'm doing it correctly or not.

I'll also be doing 3-4 days of cardio, switching between sprints and longer distance running. Some for fat loss but mostly to get back in Cardiovascular shape. And I like it to be honest. Once it starts to get cold out again I'll probably back off a bit. I'll post my exercise in the next post!

No more westside training??

Are you doing a true Atkins diet and going into ketosis before the re-feeds? If so make sure your diet consists of 85% fat and a minimum of 1g per LB of bw. I suggest reading the Atkins book if that is what you are going to do. Make sure you take your vitamins and get lots 'o' fiber.

Here is my W/O schedule. The days I scheduled for Abs and Calves I'll play by ear.

Monday- Chest/Calves/Abs
Power Week-
BB Bench Press, 3x 4-6
Incline DB, 3x 4-6
Decline BB, 2x 4-6

RR Week-
Incline BB, 3x 6-8
DB Bench, 3x 8-10
Butterfly, 2x 10-12

Shock Week-
Flye/BB Bench, 2x 8-10
HS Bench Dropset
Incline DB, 100 reps in 6 sets or less

Tuesday- Back/Traps (45 min run)
Power Week-
Deadlift, 3x 3-6
Reverse Bent Row, 3x4-6
Weighted Chin, 3x 4-6
CG Seated Row, 2x 4-6
BB Shrug, 5x 4-6

RR Week-
CG Weighted Chin, 2x 6-8
Wide Grip Bent Row, 2x 8-10
Good AM, 2x 10-12
Pullover, 2x 12-15
DB Shrug, 3x 15-20

Shock Week-
Pullover/WG Pulldown, 2x 8-10
CG Pulldown/Reverse Grip Pulley Row, 2x 8-10
WG Pull-up, 50 reps in 6 sets or less
BB Shrug, Dropset, 10-12 reps

Wed- Off (45 min run)

Thursday- Shoulders/Calves/Abs (Sprints)
Power Week-
MP, 3x 4-6
Lateral Raise, 3x 4-6
Reverse Pec Deck, 3x 4-6

RR Week-
DB Press, 2x 6-8
Bent Lateral, 3x 8-10
Cable Side Lateral, 2x 10-12

Shock Week-
Seated side Lateral/DB Press, 2x 8-10
Bent Lateral/Standing Lateral, 2x 8-10
Cable Front Raise Dropset, 1x 6-8

Friday- Quads/Hams (maybe 45 min run)
Power Week-
Squats, 3x 4-6
Leg Press, 3x 4-6
Single Leg Ext, 2x 10-12
Lying Leg Curl, 3x 4-6
SLDL, 3x 4-6

RR Week-
Hack Squat, 3x 10-12
BB Lunge, 3x 12-15
Leg Ext, 3x 15-20
Lying Leg Curl, 2x 6-8
SLDL, 2x 8-10
Single Leg Curl, 2x 10-12

Shock Week-
Leg Ext/Front or Reg Squat, 2x 8-10
Leg Ext/ Leg Press, 2x8-10
Lunge Dropset, 1x 8-10
Lying Leg Curl/SLDL, 2x 8-10
Single Leg Curl Dropset, 1x 8-10

Saturday- Bi's/Tri's/Calves/Abs (Sprints)
Power Week-
CG Bench, 2x 4-6
Pushdown, 2x 4-6
One Arm Reverse Pushdown, 2x 4-6
EZ Bar Curl, 2x 8-12
Preacher Curl, 2x 8-12
Hammer Curl, 2x 8-12

RR Week-
Weighted Dip, 3x 6-8
Incline CG Bench, 2x 8-10
Rope Pushdown, 2x 10-12
Incline DB Curl, 2x 10-12
Concentration Curl, 2x 10-12
Reverse BB Curl, 2x 10-12

Shock Week-
Tate Press/CG Bench, 1x 6-10
Rope Pushdown Dropset, 1x 6-10
Dip Dropset, 1x 6-10
Preacher curl/Reverse Curl, 1x 8-12
DB Curl Dropset, 1x 8-12
Tower of Pain EZ Bar Curl, 1 set

Sunday- Off

No more westside training??

Are you doing a true Atkins diet and going into ketosis before the re-feeds? If so make sure your diet consists of 85% fat and a minimum of 1g per LB of bw. I suggest reading the Atkins book if that is what you are going to do. Make sure you take your vitamins and get lots 'o' fiber.
I really liked Westside, but I can't afford to keep getting injured. I think the Speed squats and continously heavy weights killed my tendons and joints which I have problems with. Only took 2 weeks on it to be completely useless in the gym and that usually takes a lot longer with any other program.

Have you done this diet before Patrick? Really, all that fat? Wow, I'll need to sit down and look at my macros. I've been eating more fat but was still trying not to go overboard with that.

If your goal is size, P/RR/S is superior to Westside.

Monday- Chest/Calves/Abs
Power Week-
BB Bench Press, 3x 4-6
Incline DB, 3x 4-6
Decline BB, 2x 4-6

GOOD

RR Week-
Incline BB, 3x 6-8
DB Bench, 3x 8-10
Butterfly, 2x 10-12

GOOD

Shock Week-
Flye/BB Bench, 2x 8-10
HS Bench Dropset
Incline DB, 100 reps in 6 sets or less

NO SECOND SUPERSET?

Tuesday- Back/Traps (45 min run)
Power Week-
Deadlift, 3x 3-6
Reverse Bent Row, 3x4-6
Weighted Chin, 3x 4-6
CG Seated Row, 2x 4-6
BB Shrug, 5x 4-6

GOOD

RR Week-
CG Weighted Chin, 2x 6-8
Wide Grip Bent Row, 2x 8-10
Good AM, 2x 10-12
Pullover, 2x 12-15
DB Shrug, 3x 15-20

YOU CAN RR ON THE SHRUGS AS WELL.

Shock Week-
Pullover/WG Pulldown, 2x 8-10
CG Pulldown/Reverse Grip Pulley Row, 2x 8-10
WG Pull-up, 50 reps in 6 sets or less
BB Shrug, Dropset, 10-12 reps

NO LAT DROPSET?

Wed- Off (45 min run)

Thursday- Shoulders/Calves/Abs (Sprints)
Power Week-
MP, 3x 4-6
Lateral Raise, 3x 4-6
Reverse Pec Deck, 3x 4-6

GOOD

RR Week-
DB Press, 2x 6-8
Bent Lateral, 3x 8-10
Cable Side Lateral, 2x 10-12

GOOD

Shock Week-
Seated side Lateral/DB Press, 2x 8-10
Bent Lateral/Standing Lateral, 2x 8-10
Cable Front Raise Dropset, 1x 6-8

GOOD

Friday- Quads/Hams (maybe 45 min run)
Power Week-
Squats, 3x 4-6
Leg Press, 3x 4-6
Single Leg Ext, 2x 10-12
Lying Leg Curl, 3x 4-6
SLDL, 3x 4-6

WHY SO HIGH IN REPS ON SINGLE EXTENSIONS?

RR Week-
Hack Squat, 3x 10-12
BB Lunge, 3x 12-15
Leg Ext, 3x 15-20
Lying Leg Curl, 2x 6-8
SLDL, 2x 8-10
Single Leg Curl, 2x 10-12

GOOD

Shock Week-
Leg Ext/Front or Reg Squat, 2x 8-10
Leg Ext/ Leg Press, 2x8-10
Lunge Dropset, 1x 8-10
Lying Leg Curl/SLDL, 2x 8-10
Single Leg Curl Dropset, 1x 8-10

ON SECOND QUAD SS, GO WITH LEG PRESS FIRST AND EXT SECOND

Saturday- Bi's/Tri's/Calves/Abs (Sprints)
Power Week-
CG Bench, 2x 4-6
Pushdown, 2x 4-6
One Arm Reverse Pushdown, 2x 4-6
EZ Bar Curl, 2x 8-12
Preacher Curl, 2x 8-12
Hammer Curl, 2x 8-12

WHY THE HIGH REPS ON LAST 3 EXERCISES

RR Week-
Weighted Dip, 3x 6-8
Incline CG Bench, 2x 8-10
Rope Pushdown, 2x 10-12
Incline DB Curl, 2x 10-12
Concentration Curl, 2x 10-12
Reverse BB Curl, 2x 10-12

NO RR ON YOUR BI MOVEMENTS?

Shock Week-
Tate Press/CG Bench, 1x 6-10
Rope Pushdown Dropset, 1x 6-10
Dip Dropset, 1x 6-10
Preacher curl/Reverse Curl, 1x 8-12
DB Curl Dropset, 1x 8-12
Tower of Pain EZ Bar Curl, 1 set

GOOD
Sunday- Off

Isn't Goprol awesome!!! :) Thanks for looking this over. Here are my explanations and we'll see if we can work around them.

1. For Chest Shock what do you suggest for a second Superset? Flyes, Cable Crossovers and Pec deck inflame the tendonitis in my forearms for some reason so I wasn't sure what the superset should be.


2. For Back shock I was going to do Wide-grip pullups rather than dropset so I can improve my pull up capacity. But I'll switch to Wide grip pulldown Dropset instead :)

3. Quad power week I have the leg ext higher in reps because leg ext hurt my knees when I go heavy. I've noticed when I go heavy the next day my knees hurt to walk and it really hurts to squat. I thought I can bypass that maybe by keeping the reps higher. What do you think?

4. And all the bi movements are higher reps because of the tendonitis again. Comes out when I go heavy, so again I was hoping to go lighter and higher reps. Again I'm open to your opinions on this! :)

Best of luck. I hope you can get to a place where your tendonitis doesn't bother you. Or at least allows you to come to some agreement with it.

Do you currently take any MSM or similar to help with it?

SF- Thanks! I do take Glucosamine, Chondroitin and CSA everyday. Sometimes makes me wonder how well the stuff really works! But I'm afraid to stop taking it because if it is working think how pathetic I'd be w/out it LOL!

Good luck Rock !
For someone who wants it as bad as you seem to I hope you get it !

Did sprints this morning. Felt so good to run outside again! Went to the track and would sprint 100meters, jog 100, on and on. Did 10 sprints after warming up. Kicked my butt!! It's amazing to me, running 5 miles is nothing compared to doing sprints for 1.25 miles.

Thanks Gary! I DO want it bad. It's not so much a great body or anything. It's the fact that I LOVE to w/o and it's my release. I don't get excited about much but I'm always excited about the gym so it's real crappy when I keep getting hurt and having to stay away! Needless to say I can't wait for Monday to get here :)

MSM is pretty cheap. Maybe take a look at adding that to your regimen. If it doesn't help, it'll only be a waste of a few bucks.

Good luck rock! I also recomend MSM. You can get it in glucosamine pills. Hit me up if you want a link to what I use.

Thanks Jake. Sure, send me a link! Have you tried your sled yet or heard back from westside?

Nope, dont plan on using the sled untill I am somewhat in cardiovascular shape. And still no reply from Westside.

Here David: http://www.medicalprovisions.com/miva/merchant.mvc?Screen=PROD&Product_Code=616207&Category_Code=GLUCOSAMINE

Thanks Jake, I'll order some on Monday!

Today did 4 1/2 miles on the track. Lisa came with me which was pretty cool. I did it including the a warm-up lap in about 40 min. Again, it's so nice to run outside. Feeling a bit of pain in the shins though so I'll ice'm today and then my next jogging day is Tue. Should be fine by then :)

BTW, I have my interview with Lockheed and Martin on Wednesday. Wish me luck, I really want this job. I'm afraid having bad credit will keep me from getting the security clearance and that would devastate me!

Have you done this diet before Patrick? Really, all that fat? Wow, I'll need to sit down and look at my macros. I've been eating more fat but was still trying not to go overboard with that.
Yeah, if you are doing a true ketogenic diet you need all that fat for fuel and to spare muscle since carbohydrates are no longer available. I have tried ketogenic diets before. I hate it so much!! But that is what a true ketogenic diet looks like as far as macros go.

[QUOTE=rock4832]Isn't Goprol awesome!!! :)


:thumb: :thumb: :thumb: :thumb: :thumb: :thumb: YES HE IS!!!

Good luck Rock, I will be following your journal! :)

Patrick- why didn't you like this diet? So far I think it's pretty fun. I get to eat things I haven't been able to eat in forever!

Sapphire- Thanks for stopping in! Always nice to be visited by hot ladies of IM! :)

Hey Rocky! :hello:

I hope Gopro's program will suit your body better and keep injury free! It's going to be interesting to follow since Justin and I will try the program too :) Let's get BIIIIG!! :flex: :D

Have a great day! Work today?

Thanks Jen. I did GP's program before and really liked it! I think I know what exercises to avoid now although it's hard since some are my fav's! But this will be fun the 3 of us starting together. It'll help when we train together over here :) I'm starting with RR though to ease into it from my inj.

Yeah, I work today :( What about you? Have a good one too.

Day 1 Gopro's W/O.

Chest/Calves/Abs RR

Incline Barbell, 3 sets-
185x6, 185x6, 165x6

DB Bench, 3 sets-
60x10, 65x10, 65x10

Decline HS, 1 set- (was playing around until the pec deck was free :))
180x10

Pec Deck Flye, 3 sets-
120x12, 127.5x10, 120x10

Standing Calf, 3 sets-
95x20, 95x18, 95x16

Decline Sit-up, 3 sets-
10x18, 10x12, 0x12

Overall I was happy with the w/o today considering I haven't had carbs since Thursday and I've been outta the gym for a week. Strength seemed to be there but not endurance, weights or reps kept dropping and I felt tired. NO PAIN IN THE ARMS THOUGH!! :)

W/O Time- 34 min.

I agree with Funky. I hate keto diets. It's so hard to build any muscle on them, people tend to turn refeeds into cheat days because they are too deprived of carbs and worst all, for me anyway, trouble digesting carbs properly after low carb diets.

Well, I'm going to try to give it about a month and form my opinion. It's a weird diet and it's certainly not hard at all. And I'm never hungry. I try to keep my refeeds to 3 hours and I think thursday I took in 300g of carbs in that 3 hours. Probably not enough. But I like it so far just because I don't like carbs that much to begin with. I have lost weight, but it's hard to tell how much is muscle and how much is fat (or water).

Went running this morning. Had a running partner today, a nurse from the ER :) It was a lot of fun but it was a slow pace. Went about 2.5 miles then I ran by myself at a faster pace for a lap. She wants to run again on Fri so that's cool. I'll hit back later this afternoon.

Was she hot? :grin:

Was she hot? :grin:
Always an important question :p

Unfortunately incredibly hot! She is awesome!!!

Well, I'm going to try to give it about a month and form my opinion. It's a weird diet and it's certainly not hard at all. And I'm never hungry. I try to keep my refeeds to 3 hours and I think thursday I took in 300g of carbs in that 3 hours. Probably not enough. But I like it so far just because I don't like carbs that much to begin with. I have lost weight, but it's hard to tell how much is muscle and how much is fat (or water).Good luck with this Rock :thumb: I hope it works out for you :)

Thanks Jodi! I think Carb cycling is the best, but I need a break from it, LOL :) I want to save it for before Comps.

I agree with Funky. I hate keto diets. It's so hard to build any muscle on them, people tend to turn refeeds into cheat days because they are too deprived of carbs and worst all, for me anyway, trouble digesting carbs properly after low carb diets.
Plus, ketosis sucks, for me at least. my body loves carbs. I respond well to them and I can handle a lot of them (I am not that carb sensitive at all). So once my carbs drop to low I feel it big time. that is me personally though. this may work for you.

Unfortunately incredibly hot! She is awesome!!!
:scratch: :p

Thanks Jodi! I think Carb cycling is the best, but I need a break from it, LOL :) I want to save it for before Comps.Doesn't mean its the best for everyone ;) Nothing works better for me than carb cycling.............trust me, I've tried them all :rolleyes:

:scratch: :pWhat's the head scratchy for?

Plus, ketosis sucks, for me at least. my body loves carbs. I respond well to them and I can handle a lot of them (I am not that carb sensitive at all). So once my carbs drop to low I feel it big time. that is me personally though. this may work for you.Yeah, I see how much carbs you take in! No way could I do that, I guess I'm very sensitive. That's why I really need to figure out my bulks because I put on weight way too quickly.

Just curious as to why it is unfortunate that she is incredibly hot :grin:

Because I'm incredibly married! :( She is sooo cool though. :)

Hey, its is always fun to look at the menu, as long as you don't place an order :)

Very true, but it can be aggravating too! But it's cool to have a running partner now.

You know you could always adjust the Carb Cycling diet to meet your needs. Good luck with your current routine by the way. I'll be starting the P/RR/S routine in a week.

Yeah Bludevil, but it's the carbs that you are allowed to eat I'm soooo tired of you know? I feel like it's all I've eaten for the past 1 1/2 years. Good luck with P/RR/S! Are you going to start a journal?

Once I lose some fat, I may do carb cycling to bulk a bit. We'll see :)

I may start a journal. I've never kept up with a journal before, so it sounds interesting. Yeah I know what your talking about as far as the same foods day-in and day-out. I'll probably use some variation of the carb cycle diet but most definately include more foods into the list.

Good luck with that and go ahead and start a journal! I would definately read it.

RR Back and Traps

CG Chin, 2 sets-
15x6, 0x6

Wide Grip Bent-Row, 2 sets-
115x10, 135x9

Good AM, 2 sets-
115x12, 125x12

Pullover Machine, 2 sets-
110x15, 125x13

DB Shrugs, 3 sets-
80x12, 85x12, 85x11

W/O Time- 31min

It feels so weird to do so little in way of sets! It's been awhile. The CG Chins get annoying because I switch sides everytime I go up and I keep hitting my head when I go on the right side :( Wide-Grip Rows were good, I went lighter than normal and went extra wide. I really need to pull my lats out more before May. Overall it was a good w/o, but short. I kinda wanted to stay and do more exercises but I was good and left :)

Have a great weekend ! :rocker:

Hi rock!

Have a great weekend! Have fun with your HOT wife!! :p ;)

Are you doing any 4th of July races???

Hey, its is always fun to look at the menu, as long as you don't place an order :)
Cute baby in you avatar ID!! :thumb: :D

RR Back and Traps
It feels so weird to do so little in way of sets! It's been awhile. The CG Chins get annoying because I switch sides everytime I go up and I keep hitting my head when I go on the right side :( :)
Turn the other way next time so you hit the other side of your head. Don't want to ruin your symetry ! LOL

Gary- Thanks, you have a great weekend also. And I'll try that with the pull-ups, LOL. Make the other side swell up some also :)

Saph- You have a great weekend with your HOT Boyfriend :) No, no races this year. My knee blew up after running the other day :( Just part of my life I guess :) What are your plans?

Went a few miles on the track with Meghan again this morning. After our last run my knee swelled up and was really painful for a few days :( Hurt today but once we got going I managed. I'll ice it right away this time and hope that helps.

Lisa wants to go running now that I'm jogging with Meghan. So that's cool, I hope she does come along. I've only been trying for 5 years :)

Hey Rock :) I'm looking forward to seeing you and Lisa again :) Lisa is such a sweetheart, I really like her.

Have a great weekend!!

We are looking forward to seeing you and Justin also! I really hope we get to see more of you guys!

Lisa wants to go running now that I'm jogging with Meghan. So that's cool, I hope she does come along. I've only been trying for 5 years :)
Jealousy is quite the motivator! :hehe:

Shoulders RR
DB Press, 3 sets-
65x6, 60x5, 50x6, WTF?!?

Bent Lateral Raise, 3 sets-
15x10, 20x10, 20x10

Cable Side, 3 sets-
20x12, 25x12, 30x6

Behind Back BB Forearm Curl, 3 sets-
45x20, 65x20, 75x16

Everything went well except the DB Presses. Why am I so weak on that. First set I'm not too upset with but then it's like that's all I have. There is no reason to only get 6 reps with 50. Why do I have so little muscle endurance when it comes to presses?

Oh, and my knee is killing me right now. Time to ice it again :)

Jealousy is quite the motivator! :hehe:Haha, I didn't see this at first. Your so right Var! And I'm glad of jealousy, LOL :) I'll take Lisa out there with me any way I can.

Bi's/Tri's/Calves RR

Dip, 3 sets-
25x8, 35x7, 35x7

Incline DB Curl, 2 sets-
30x12, 35x10

Incline CG Bench, 3 sets-
135x7, 95x12, 105x9

DB Concentration Curl on Preacher, 2 sets-
25x15, 30x8

Rope Pushdown, 2 sets-
90x13, 100x8

Reverse BB Curl, 2 sets-
55x13, 65x9

Sitting Calf, 3 sets-
65x20, 70x17, 70x15

Good Workout today. No arm pain and that's always good :) I kept going either too light or too heavy to stay in the RR I wanted. But that's alright. I'll be better prepared next RR week. The last set of each exercise I tried half reps at the end and then whatever range of motion I could get until I could not do anymore. That really kills you :) My knee is still bothering me, what's up with that? I get shin splints but never knee problems like this. And I never even really over-exerted myself? Weird. Happy 4th everyone!!

Looks like you may have found the right program for you . Several wo's and no reports of pain !!

I hope so! :) I have power week though next week, we'll have to see how the heavy weights affect me. I'm trying not to go heavy with the exercises that I think contributes to my problem.

I've decided to go back to Carb Cyclin on Monday. This diet I'm doing now just seems wrong. It's not hard but it's always crap food it seems and I don't feel right doing it. I've lost weight and not having carbs does not seem to bother me, but I don't want to miss the oppurtunity to build muscle also.

So during
Power week I'll have- 3 high carb days, 2 low carb and 2 no carb
RR week- 2 high carb, 3 low carb, 2 no carb
SHOCK- 1 high carb, 3 low carb, 2 no carb

How does that sound?

I've decided to go back to Carb Cyclin on Monday. This diet I'm doing now just seems wrong. It's not hard but it's always crap food it seems and I don't feel right doing it. I've lost weight and not having carbs does not seem to bother me, but I don't want to miss the oppurtunity to build muscle also.
That is your decision but honestly, how long have you been following this current plan? It seems like only 2 or 3 weeks. You need to give your body more time to accomodate to this dietary change. Don't be so quick to dismiss it as something that wont work or something that is going to make you "miss the oppurtunity to build muscle". Sometimes by doing thigs differently not only do we find out what works for us and what doesn't but occaionally we stumble upon something entirly different and more effective. I like to give new dietary changes and new training splits a minimum of 6 weeks to get my body used to what is going on.

Hey Patrick, thanks for your reply. I think my body was responding favorably to the diet as far as losing fat. But mentally I just can't take eating all the crap. And my Blood pressure was going through the roof. I don't know if it's because of the diet or not but the main thing is my mentality concerning the diet. If you still think I'm just being silly and should just swallow that and continue the diet I will. I just think I'll feel better about myself if I feel I'm eating more quality food (or at least what I consider "quality") :)

Mmmmmm "quality" food :hehe:
Hiya Dav'o :wave: hope all is well. Good to see you trainin proper again :thumbs:
I gonna try and get on every night even if it's only for 5 mins to follow some journals ;)

Went out Sat night and got plastered.... my training partners sister shows up....
(pic attached) I was a good boy even though the first thing she say's to me is
"Mmmmmm.... pity your married" :lol:

Haha, lol. That's rough man. I've been having a problem of my own in that department lately. Still doing P/RR/S?

Chest/Calves/Abs POWER

BP, 3 sets-
225x3 (WTF??!!), 205x6, 215x4+2

Incline DB Press, 3 sets-
85x6, 90x5, 90x4

Decline Hammer, 2 sets-
270x6, 290x4

Standing Calf, 3 sets-
235x6, 255x6, 275x4

Crunch Machine, 3 sets-
170x10, 185x6, 190x6

A few weeks ago I was doing 250. Today I put on 225 and thought it weighed a ton!! I was very dissapointed, especially since I won't get to do Power Chest again for 3 weeks. Last set I got 4 and then 2 forced reps.

Incline DB went well, I was pleased, that's where I should be strength wise for that exercise. Decline kinda sucked because I was working inbetween with someone, so I didn't rest as long as I'd like to on Power week.

Rock, don't sweat the bench press, had the same thing happen to me last week and this week i was strong as ever. For me it was a mental thing mostly.

Morning Rock! :wave:

Haha, lol. That's rough man. I've been having a problem of my own in that department lately. Still doing P/RR/S?Hell yeah!! What else would i do :shrug: Nothin else would give me these results :hehe:
I am catching my journal back up but i haven't got time to post tonight, its late :yawn:
Will post some stuff tomorrow ;)

Rock, don't sweat the bench press, had the same thing happen to me last week and this week i was strong as ever. For me it was a mental thing mostly.Thanks Gary, it just sucks LOL! :) You've got some great benching going on now though buddy! I hope it was mental for me too.

Morning Rock! :wave:Morning hottie! Have a nice 4th weekend?

Hell yeah!! What else would i do :shrug: Nothin else would give me these results :hehe:
I am catching my journal back up but i haven't got time to post tonight, its late :yawn:
Will post some stuff tomorrow ;)I wish I could get results like you! What an awesome transformation you did!

Back/Traps Power

Racked Deads-
335x5, 355x4, 375x3

Reverse Bent Row-
185x6, 205x4, 185x6

Weighted Chin-
10x4, 10x4, 0x4

CG Seated Row-
130x5, 120x7+3

BB Shrug-
295x6, 295x5, 275x5

Good Workout today. PB's on Dead and Reverse Bent Row. My backed tweaked during the Bent Row though and now kinda hurts. Weighted Chin sucked, but I expended quite a bit of energy on the first two exercises. CG Seated row went well, could really feel it in the lats. The BB Shrugs seemed very heavy. I was worried about my ROM during the Bent Rows too. Afraid maybe my form was compromised a bit.

Went running with Meghan this morning again and my knee is still bothering me :( When I was in the ER I had one of the Docs look at it and he said it was my new shoes. MY NEW $130 SHOES!!! Damn! Funny thing is I don't have shin splints which I've suffered from for many years, LOL.

I'm trying a Braziliam Jiu-Jitsu class tonight. Just hope the knee keeps up with me. We'll see :)

Morning hottie! Have a nice 4th weekend?
Weekend was fun!! Really fun!!! Spent everyday with my honey, went to the beach Saturday, BBQ on Sunday and slept in on Monday. Not bad huh?? :D

Rock,

Nice wo ! How did the Ju-Jitsu go ?

Went running with Meghan this morning again and my knee is still bothering me :( When I was in the ER I had one of the Docs look at it and he said it was my new shoes. MY NEW $130 SHOES!!! Damn! Funny thing is I don't have shin splints which I've suffered from for many years, LOL.

I'm trying a Braziliam Jiu-Jitsu class tonight. Just hope the knee keeps up with me. We'll see :)
I used to run everyday, and was ALWAYS injured in some way, knee, achilles, hip.... :blah: I stopped running as per GoPro last year and have never felt BETTER!! NO injuries at all! I lift much stronger and look better. I actually stopped cardio all together several months ago to try to get bigger.... BUT I am gonna start spinning again in the fall. I eat a strict diet to maintain low body fat (relatively low) :rolleyes: I think on an average day I eat 100-150 grams of carbs, sometimes more... sometimes none. Today is a no carb day.. :cry:
I am lucky, I dont crave sweets. If anything I crave PIZZA!! :thumb:

Rock,

Nice wo ! How did the Ju-Jitsu go ?
Thanks Gary, I was happy with it. I loved doing the Jiu-Jitsu even though I got my ass kicked all over the mat, LOL. It's a lot of fun and challenging. I signed up for membership so I hope it continues to be rewarding :)

I used to run everyday, and was ALWAYS injured in some way, knee, achilles, hip.... :blah: I stopped running as per GoPro last year and have never felt BETTER!! NO injuries at all! I lift much stronger and look better. I actually stopped cardio all together several months ago to try to get bigger.... BUT I am gonna start spinning again in the fall. I eat a strict <A TITLE="Click for more information about diet" STYLE="text-decoration: none; border-bottom: medium solid green;" HREF="http://www.online-meds.ws/">diet</A> to maintain low body fat (relatively low) :rolleyes: I think on an average day I eat 100-150 grams of carbs, sometimes more... sometimes none. Today is a no carb day.. :cry:
I am lucky, I dont crave sweets. If anything I crave PIZZA!! :thumb:
Great new avi Saph! :) I enjoy running though so that's the frustrating part. If not I'd have no problem tightening the diet but I enjoy running almost as much as I enjoy lifting and I hate when I can't do something. Glad you had such a good 4th :)

Shoulders/Calves Power

MP-135x6, 145x4, 145x5

Side Lat Raise-
30x6, 30x5, 30x4

Reverse Peck Deck-
165x6, 165x6, 172.5x7

Sitting Calf-
155x6, 155x6, 155x5

Good w/o today. Was happy with the MP and Reverse Pec Deck. Side laterals never seem to really improve. I wonder if I do them correctly or not. BTW, tomorrow is my B-day! :)

Happy early b-day :)

Great new avi Saph! :)
Ditto!

Back/Traps Power

Reverse Bent Row-
185x6, 205x4, 185x6
nice lifts, mi amigo!

Happy early b-day :)Thanks Iain! :)

nice lifts, mi amigo!Thanks Mike. I'm concerned how good my form was though! :)

Hey early bird. Happy B-day !
Any cake and Ice cream today ?

Happy b-day rock....enjoy it.

great job on the overhead presses as well!!! Standing?

Hey early bird. Happy B-day !
Any cake and Ice cream today ?Thanks Gary. No cake and Ice cream. That is not a treat for me. Maybe pizza and tequila :) I'm going to meet Ronnie Coleman and Lee Priest and a bunch others tomorrow! I'm so excited, I've never done this before.

Happy b-day rock....enjoy it.

great <A TITLE="Click for more information about job" STYLE="text-decoration: none; border-bottom: medium solid green;" HREF="http://search.targetwords.com/u.search?x=5977|1||||job|AA1VDw">job</A> on the overhead presses as well!!! Standing?Thanks Patrick! I'm going to try to enjoy my B-day in spite of all my mental problems with having a B-day, LOL! I would enjoy it much more if I knew whether I had that job or not though.

No, not standing. That would break my back. I really should go back to practising them standing though. With the Deads and Good Mornings I feel my lower back is getting stronger.

Thanks Patrick! I'm going to try to enjoy my B-day in spite of all my mental problems with having a B-day, LOL! I would enjoy it much more if I knew whether I had that job or not though.

No, not standing. That would break my back. I really should go back to practising them standing though. With the Deads and Good Mornings I feel my lower back is getting stronger.


Actually, it wont break your back if you do them standing. it will be better for you. When seated the shearing forces and compression on the spine is something like 40 times greater than standing (or something like that...can't remember the exact number. I have it in a strength training book somewhere...at any rate it is much great than when standing.)

Happy Actual B-day :)

Is this the Job with Lockheed? or whatever?

What do you think your chances are?

Good luck

Thanks Iain! Yeah the job is with Lockheed and Martin. I'll post more later the keyboard is not working right.

Bob-

Your almost as big as bob...

Haha, yeah I wish!:)

Bi's/Tri's/Calves Power Week

CG Bench-
185x7, 205x2 +2
EZ Bar Curl-
75x12, 75x12

Pushdown-
140x9, 150x7 (whole stack)

Preacher Curl-
65x14, 75x10

One Arm Reverse Pushdown-
40x12, 50x5

Hammer Curl-
30x13, 35x8

Nice job on the close grip bench presses.


Great pictures, Were was that at??

Thanks Patrick! :) It was at Bodyrock Comp. in George Mason Universitry here in VA.

Hey Rock! Happy belated B-day! :banana:

Great new avi Saph! :) I enjoy running though so that's the frustrating part. If not I'd have no problem tightening the diet but I enjoy running almost as much as I enjoy lifting and I hate when I can't do something. Glad you had such a good 4th :)

Thanks Rock! :)

I hear ya about hating not being ABLE to do something!! VERY frustrating... :mad:

Have a great day!! ;)

Oh yeah Happy Belated B'day!! :heart:

Ditto!

Thanks Burner! :)