Competition Body [Forum Archive]

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Competition Body

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Posted by: Rocco32

Hey everybody, some of you know me and my questions and others are fortunate to have been shielded from me.

Here is some info on myself and what my goals are. I lost about 110 lbs in the past year which is great, but I lost a lot of muscle as well. (improper diet). I went down to 168lbs. I am currently at 181 lbs. I want to bulk up and put on more muscle, so I know some fat will come with it. I am 26 yrs old and 5'11". I train M,T,TH, and F. I don't do cardio presently.

I also work in an Emergency Room and attend college full-time, so meal arrangements are not always the best. I would really like to compete locally some day. I'm competitive so if I set a goal like that I'm more likely to reach that goal. The ultimate goal is to look good and have optimum health. The idea of competing is something to drive me in that direction.

Also, I usually have a lot of questions so feel free to say whatever you think would be helpful in this journal!

Posted by: Rocco32

Ok, first day of Journal- 9/7/03

I'm working 12 hours today in the ER

6:30 am- 1 cup oatmeal, 40g Opt Nut Protein, 1/2 cup berries, 1 tbsp heavy whipping cream, 1 serving Swole v2 (2nd day taking it)

10:00- 1 cup brown rice, 1 tbsp tatziki sauce, 5.5 oz of tuna w/ FF Cheese (no sugar), and 1 tbsp Ceasar Dressing (no sugar)

1:00- 1 cup brown rice, 6 oz grilled chicken strips w/ mustard.

4:00- 1 cup brown rice, 1 tbsp tatziki sauce, 5.5 oz of tuna w/ FF Cheese (no sugar), and 1 tbsp Ceasar Dressing (no sugar)

7:30- 1 cup brown rice, 1 1/2 Turkey burger (lean) w/ mustard

10:30- 40g Micellar Protein, 1 tbsp heavy whipping cream, 2 tbsp organic PB.

Now I know there are no veggies

I usually add a cup of broccoli to each meal, but I ran out this morning and had to get to work

Posted by: Rocco32

9-8-03

Today is Shoulders and Forearms. Question first though, I tried to mix my oatmeal in with my protein shake for breakfast, but it just settled to the bottom after I blended it. How do I keep that from happening?!?

(all with 2 min rest between sets)
DB Military Press, 3 sets- 10x50, 8x55, 5x60
Pec Dec Reverse, 3 sets- 120x10, 127.5x8, 135 x 5
Sitting side Lateral (straight arm), 2 sets- 15x10, 20x8
Side again but drop set, 20x6, 15x5, 10x7, 5x6 (First time I did a drop set, it killed my shoulders)

(1 min rest between)
BB Wrist Curl, 3 sets- 75x12, 95x7, 95x5
BB Reverse wrist Curl, 3 sets- 30x18, 30x15, 30x10

That is all for my workout for today. Post food later!

Posted by: Rocco32

Meal 1- Mixed 1 cup oatmeal, 40g Prot, and 2 frozen strawberrys and 1 tbsp Heavy whipping cream and Swole V2

Meal 2- PWO Shake w/ 40g Prot, 1 frozen banana, 4 frozen strawberrys, and 1 apple w/ 1/2 cup milk and 1 cup Gatorade

Meal 3- 1 cup rice, 6 oz grilled Chicken, 1 cup of Brocc.

Meal 4- 1 can Tuna, 1 cup rice, 1 cup Brocc.

Meal 5- 8 oz yam, 1 1/2 Turkey Burger, 1/2 Cucumber, and Swole V2

Meal 6- 40g Micellar Protein, 1 tbsp Heavy whipping cream, 2 tbsp PB

Yesterday and today I've been having pretty bad stomach cramping. Do you think that is from the Swole v2? I started it on Friday.

Posted by: SolidToTheCORE

I can't see if you are getting enough fat, FIBER or veggies --
I think it is diet related.

Posted by: shortstuff

ok solid you crack me up, you sound just like my buddy who is a marine, the no holds barred thalk, he just whatever the hell he feels like saying whenever he wants LOL

Posted by: Rocco32

Yeah, I'm going to the can fine LOL. It's only been two days w/out veggies, my wife is picking some more up. It's not written there, but each meal or shake (except pwo) I have a tbsp of heavy whipping cream, or a tbsp of salad dressing (for the tuna) or EFA pills.

Posted by: SolidToTheCORE

I will edit the last post for you guys ... maybe drinking 1cup of oatmeal each morning is doing it.... how much protein you getting in? and water?

Posted by: shortstuff

no no no it is ok, you didn't have to eadit it

I was just noticing a resemblance, a good one, brings good memories

Posted by: Rocco32

What, you edit yours and leave me hanging there saying I go to the can just fine, out of the blue?

I think the oatmeal and the apple. Plus, I do normally eat 3-4 veggies a day. My protein averages about 270-300g a day. I drink lot's of water. I don't measure it because I'm constantly drinking. I had a heat stroke during training in the Army 8 years ago. Ever since my body constantly demands water.

Posted by: SolidToTheCORE

I to have had a heat stroke (two). Is you stomach upset today?
I sometimes will recommend that my clients take -- TUMS (for calc and upset stomach)-- with their vitamins the morning.

Posted by: SolidToTheCORE

Your protein seems high .... 181 lbs right?

1 gram per - 1lbs of LBW or 1 gram per - 1lbs of TBW.

Posted by: Rocco32

Since I'm bulking I'm going for around 1.5g per TBW. My diet is about 40/40/20 ratio. P/C/F Do you think that's too high?

Yeah, my stomach starts hurting when I eat something.

Posted by: SolidToTheCORE

Do you feel like you are going to throw up or is does it burn?

Posted by: Rocco32

It's cramping, and at times like I could hurl, but not necessarily have to.

Posted by: SolidToTheCORE

BMR 2000 x 1.55= 3100

103 30% F / 310 40%C / 234 30% P

I like this brakedown for your "bulking"

Posted by: SolidToTheCORE

It sounds like you are not eating enought fats. IMO, It may be the Tuna, something is fuqen you up. Too much of a certain food will do the same to me. -- thats is why once it works I rarely change. --- For now I would pound water drink as much as you can without throwing up -- It seems like you gotta shit bro.

Posted by: Rocco32

Thanks. It could be the tuna. I usually only have one can a day and yesterday I had to eat 3 cans and thats when it started. I get fat from the PB and the Heavy Whipping Cream. I try to take EFA pills at meals I don't have other fat. Is that not good?

I'll try your bulk breakdown and see how it works. Could it be that I'm eating too much rice?

Posted by: SolidToTheCORE

yea the rice will do too ... That used to happen all the time to me when I was in the Corps ... I would eat INSTANT RICE AND TUNA. I can't touch it now.

Posted by: Rocco32

So what do you eat for carbs?

Posted by: Rocco32

Back and Calves

Lat Pulldown (Front), 3 sets- 90x10, 100x8, 110x7
BB Row, 3 sets- 95x10, 105x8, 115x7 (but I can't do 135 once, why?)
Deadlift- 135x10, 155x8, 175x6 (I have to be real careful with these because I get sciatica)

Standing calf, 3 sets- 100x10, 120x10, 140x10
Seated Calf, 3 sets- 70x10, 90x8, 100x7

I've been thinking about doing a 3 on 1-2 off schedule so I have less than 7 days between bodyparts. What do you think. Day 1- Shoulders and tris, Day 2- Chest, Bi's, Day 3- Legs, Back. I'm only doing 9 sets for larger Bodyparts anyway.

Posted by: Rocco32

Meal 1- Mixed 1 cup oatmeal, 40g Prot, and 3 frozen strawberrys and 1 tbsp Heavy whipping cream and Swole V2

Meal 2- PWO Shake w/ 40g Prot, 1 frozen banana, 4 frozen strawberrys, and 1 apple w/ 1/2 cup milk and 1 cup Gatorade

Meal 3- 1 cup rice, 6 oz grilled Chicken, 1 cup of Brocc.

Meal 4- 1 can Tuna, 1 cup rice, 1 cup Brocc.

Meal 5- 1 cup of rice, 1 Turkey Burger, 1/2 Cucumber, and Swole V2

Meal 6- 40g Micellar Protein, 1 tbsp Heavy whipping cream, 2 tbsp PB

No stomach problems today!!

Posted by: SolidToTheCORE

no stomach problems sweet ---

my carbs -- I switch between pasta and rice.

Posted by: Rocco32

Chest and Bi's

I started taking Swole v2 last Fri. Maybe I'm expecting too much but it's been about a week and I haven't noticed any change at all. Oh well, here is today.

Incline BB, 3 sets- 145x10, 165x6, 185x5
BB Curl, 3 sets- 65x10, 85x6, 95x5
BB Bench, 3 sets- 145x10, 165x8, 175x6
Alt standing curl, 2 sets- 40x10, 45x7
Fly machine, 3 sets- 135x10, 150x7, 157.5x5
Concentration curl, 2 sets- 30x7, 30x5

I got my walden farms salad dressing in the mail yesterday. This is no calories, no sugar, no fat. Taste isn't the best, but it's not bad. I like it!

Does anyone have any suggestion for ab routines to do?

Posted by: Rocco32

Meals

Meal 1, Morning Shake- 1 cup oatmeal, 1 tbsp PB, 1 tbsp Heavy whipping cream, 40g protein, 3 Strawberries, swole v2

Meal 2- 6oz chicken breast, 9oz yam, 1 cup broccoli

Meal 3, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein

Meal 4- 1 1/2 cup rice, 1 cup broc, 1 turkey burger, 1 tbsp flax oil

Meal 5- 1 cup rice, 1/2 turk burger, 1 cup broc

Meal 6- Micellar protein 40g, 1 tbsp heavy whipping cream, 1 tbsp pb.

Cals- 2926
Pro- 226g, 31%
Carb- 347g - 43%
Fat- 81g- 25%

Posted by: SolidToTheCORE

I like fat in my salad dressing ... EFA's

Ab routines --- look into pilates and yoga based exercises that build core strength. Your six pack will develop nicely with a base core. To me CORE strength is underated.

Posted by: SolidToTheCORE

Cals- 2926
Pro- 226g, 31%
Carb- 347g - 43%
Fat- 81g- 25%

Your meals are looking good -- SOLID job.

Posted by: Rocco32

Thanks man! I like the calorie free Salad dressing because I use it for everything.

Posted by: Rocco32

Tendonitis is flaring up in my L arm from going heavy. I'm going to start switching up reps next week.

Legs and Tris-

Smith Squat, 3 sets- 115x10, 135x8, 165x6
Skull Crusher, 3 sets- 75x10, 85x8, 95x4
Leg Press, 3 sets- 270x10, 360x8, 450x6
Pushdown, 3 sets- 120x10, 130x7, 130x4
Lying Leg curl, 3 sets- 70x10, 90x8, 110x6
One arm Tri Ext, 1 set- 35x4

Posted by: Jodi

Quote:

Meal 3, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein

Posted by: Rocco32

Quote:

Originally posted by Jodi

I know Jodi, I feel guilty. I've tried the other shakes suggested, but this is the only one that steadies me after my workout. I still feel shaky with the other shakes but not with this one. I'll try w/ protein, apple and 1/2 oatmeal again. But today is too late

Posted by: Rocco32

Meal 1, Morning Shake- 1 cup oatmeal, 2 tbsp PB, 1 tbsp Heavy whipping cream, 40g protein, 3 Strawberries, swole v2

Meal 2, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein

Meal 3- 6oz chicken breast, 1 1/2 cup rice, 1 cup broccoli

Meal 4- 1 can Tuna, 1 1/2 cup rice, 1 cup Brocc.

Meal 5- 1 cup rice, 1 cup broc, 1 turkey burger

Meal 6- Micellar protein 40g, 1 tbsp heavy whipping cream, 1 tbsp pb.

Cals- 3,132
Pro- 296g, 39%
Carb- 348g, 40%
Fat- 72g, 21%

What protein could I cut out of this to have about 230g? Or is it ok since some of this protein is counted from the rice and oatmeal which doesn't really matter?

Posted by: Rocco32

By the way, here is my weight over the past couple of days-

Last fri- 181
Monday- 180.8
Tue- 181.2
Thur- 181.4
Today- 183.4

I always weigh first thing in AM after bathroom.

Posted by: Jodi

Quote:

Originally posted by rock4832
Meal 1, Morning Shake- 1 cup oatmeal, 2 tbsp PB, 1 tbsp Heavy whipping cream, 40g protein, 3 Strawberries, swole v2

Meal 2, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein

Meal 3- 6oz chicken breast, 1 1/2 cup rice, 1 cup broccoli

Meal 4- 1 can Tuna, 1 1/2 cup rice, 1 cup Brocc.

Meal 5- 1 cup rice, 1 cup broc, 1 turkey burger

Meal 6- Micellar protein 40g, 1 tbsp heavy whipping cream, 1 tbsp pb.

Cals- 3,132
Pro- 296g, 39%
Carb- 348g, 40%
Fat- 72g, 21%

What protein could I cut out of this to have about 230g? Or is it ok since some of this protein is counted from the rice and oatmeal which doesn't really matter?

Don't worry about the protein from other sources.

Posted by: SolidToTheCORE

A lil Post Workout SUGAR

Posted by: SolidToTheCORE

STOP WEIGHING YOURSELF

It is like watching water boil. Do it every week if you must.

Your meal brake downs are looking good overall. I would not worry about the little stuff this early in the game. You gotta stay sane.

If you are feeling shaking coming out of the gym:

1. What time are you eating before you train?
2. If your PWO meal is liquid, what time is do you eat your next solid meal?

Posted by: Rocco32

Quote:

Originally posted by SolidToTheCORE
STOP WEIGHING YOURSELF

1- I eat about 15 min before I train, and drink the PWO about 15-20 min after, when I can get home.

2- My next solid meal is 3 hours later. I go straight to work following the PWO, so it's hard to eat right away.

Posted by: Rocco32

By the way, my cheat meal is Saturday nights, which is tomorrow. Any suggestions? I always end up with pizza!!

Posted by: SolidToTheCORE

IMO, cheat in the morning-PIZZA and BEN and JERRY"S

Quote:

Meal 1, Morning Shake- 1 cup oatmeal, 2 tbsp PB, 1 tbsp Heavy whipping cream, 40g protein, 3 Strawberries, swole v2

Meal 2, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein

IMO, you need more solid food in the morning. PWO for me is within 30 mins liquid and then within 1 1/2 hr a loaded meal----
So for your brake down it would have seven "meals" on a training day.

I also don't like you getting your FAT from whipping cream, IMO you are better off going with any fats NOT taken from animals.

Posted by: Rocco32

Seven meals is hard to swing with school and work. Unless it was a protein bar or something.

For the PWO shake, if I drop the banana and strawberries and milk and gatorade and just had prot, oatmeal and an apple, would that be better for solid food?

Instead of whipping cream, would flax or PB be better?

Any ideas on any bars w/ carbs and prot good for a meal (w/out sugar)

Posted by: SolidToTheCORE

I go to school full time and work full time. I just pack all my food and take it with me.

I do recommend Flax Oil and PB over whipping cream. I have never seen people use whipping cream until I saw it on this board( go here and see the stats on it http://www.ntwrks.com/~mikev/)

IMO you need to eat something solid within 1 - 2 hours. IMO it helps you gain LBM, without lossing to much. I always felt like my body EATS UP my PWO meal and it doesn't really count (I know it counts, but I think you know what I mean)

You don't eat a solid meal until your 3rd meal (10am ??). IMO that is too long to wait to get a solid meal in. Don't get me wrong you are not doing bad. I am just going with experience if it is working for you DO IT.

Quote:

Any ideas on any bars w/ carbs and prot good for a meal (w/out sugar)

IMO ALL (MOST) BARS SUCK.

(Drop the FAT before your workout)
Meal 1, Morning Shake- 1 cup oatmeal, 3 Strawberries, swole v2

Meal 2, PWO- MRP (or whatever you want)

(1hour after )
Meal 3- 3oz chicken breast, 1/2 cup rice,
(When I was in the CORPS we would premix rice/tuna/and natural mayo)

(2hour after - should be normal time)
Meal 4- 6oz chicken breast, 1 1/2 cup rice, 1 cup broccoli

Meal 5- 1 can Tuna, 1 1/2 cup rice, 1 cup Brocc.

Meal 6- 1 cup rice, 1 cup broc, 1 turkey burger

Meal 7- Micellar protein 40g, 1 tbsp pb, 1 tbsp Flax Oil.

Does that look like it will work for yah?

Posted by: SolidToTheCORE

Chest and Bi's

Try This one on for size (TRUST ME)

60 seconds REST - TEMPO 3-1-2

Hammer Strenght Incline 5 sets of 12
Hammer Strenght Bench 5 sets of 12
DB Incline Flyes 3 sets of 12
Push Ups 3 set til FAILURE.

STR8 bar curl 5 sets of 12
Standing Alternating DB curls - 3 sets of the (*RACK)
Standing Hammer Curls 3 sets of 12
Cybex Machine curls 3 sets of 12

* start with a weight you can easily do 10 reps with, go 5 pounds heavier, do 10 reps or failure which ever is first, go 5 pounds heavier, do 10 reps or failure whick ever is first, rest for 1.1 seconds and go back down to the way you came. 30,35,40,35,30.

BE SORE BE HAPPY

Posted by: Rocco32

That's 30 sets Solid. I'm willing to try it, but everybody on this forum told me to do 6-9 sets for larger muscles and 6-7 sets for smaller muscles. You don't think that is overtraining? Can I intersperse the biceps and chest? Do you think I can work this every 5-6 days? What have you got for Back + Legs, and Shoulders + Tri's?

You don't think I should have PB in my pre-workout drink? I was told to have fat in the pre so my body continues to process it through the workout.

The tempo, is that 3 on positive, 1 on contraction, 2 on neg?

Thanks Solid, I appreciate it!

Posted by: Rocco32

And yeah, I think I can swing that diet. Thanks, I'll just grab that meal right before my shift begins.

Posted by: Rocco32

The sets where I do 5 sets of 12 reps, is that to failure (hard to get 12) each time. Or is the first couple of sets easy. Do I lower the weight as I go?

Posted by: Jodi

I personally think your plan is fine Rock. Its been working for you and its something you can stick to. I would say keep it and continue with what your doing. When progress slows, change. Don't fix something that aint' broke

Posted by: Jodi

Oh and I cheat in the last meal of the day. Reason being is because shortly afterwards you are going to bed. It gives your body a chance to fight the sugar cravings after a cheat. THink about it, if you cheat in the morning, now you have all day to try and eat healthy and fight off sugar cravings. It taikes 3 days to get rid of the cravings so why do it first thing in the morning. Also its for mental reasons. By cheating in your last meal you don't have all day to think, well I already blew it today what's one more cheat. See what I mean?

1.5 Grams of protein is great! Remember protein is the building blocks of muscle. Not enough protein, no muscle repair. Shit, I eat 1.5 - 2 G a day.

Posted by: SolidToTheCORE

Quote:

That's 30 sets Solid. I'm willing to try it, but everybody on this forum told me to do 6-9 sets for larger muscles and 6-7 sets for smaller muscles. You don't think that is overtraining? Can I intersperse the biceps and chest? Do you think I can work this every 5-6 days? What have you got for Back + Legs, and Shoulders + Tri's?

IMO, do what you think you can this would be a BLITZ type workout -- hit it up, maybe once a month. I dn't think it is overtraining -- IMO you don't overtrain in the gym. (Overtraining to me is going 6 days a week and not resting) Unless you are going over 90 min ( 60 min is ideal ) I don't agree with doing 6-9 sets per large muscle groups, but if it works for you do it. I always change it up. I rarely do the same WO twice in a month.

Quote:

You don't think I should have PB in my pre-workout drink? I was told to have fat in the pre so my body continues to process it through the workout.

-Eating before exercise
If you're using a blender to make a pre- workout "meal," then drink it from forty-five minutes to an hour before you work out. If you're a solid food fan, then eat between 90 minutes and two hours before you work out. If you're eating solid foods, a bowl of cereal with a little fruit on it is pretty much ideal.
But this is one of the rare times when you may not want a meal high in fiber. Although fiber tends to decrease overall gastointestinal transit time (the time from eating something to the time what remains passing out) it's more difficult to digest.
-Nutrient content
The pre-exercise meal should contain about 50 carbohydrates, 5 to 10 grams of protein, and total approximately 250 calories. A mixture of simple and complex carbohydrates is best before working out, with a little more emphasis on having fast-burning simple carbohydrates available quickly for energy.
If endurance training is a big part of your training regimen, make sure that your pre-exercise meal contains significant amounts of branched chain amino acids (BCAAs). Kleiner suggest milk as a good source.
-Post exercise nutrition
Te role of post-exercise nutrition is to replenish glycogen stores, begin muscular repair and rebuilding, and quickly restore immune system function (which is compromised in high intensity workouts, particularly heavy weight-training).
Timing
There are three 'windows' of opportunity to replenish glycogen," explains Kleiner. "The first and best declines rapidly about 30 minutes after working out, so getting the post-exercise meal consumed within a half-hour after exercise works best." This decline continues and then dives severely about two hours after working out. "If you can't get the meal into the body within two hours, it can take days to adequately produce glycogen for intense workouts." If you're an athlete involved in tournament or pool play over a long period, it's important to use small "post workout" meals after events so that you don't get fatigued.

- Max Muscle, Issue 19, March 2000

Quote:

The tempo, is that 3 on positive, 1 on contraction, 2 on neg?

yeah -- I always play with it. 3-1-5, 3-2-2, whatever ... don't play around too much the neg. normal Tempo is 3-1-2 or 2-1-2

Quote:

THink about it, if you cheat in the morning, now you have all day to try and eat healthy and fight off sugar cravings. It taikes 3 days to get rid of the cravings so why do it first thing in the morning. Also its for mental reasons. By cheating in your last meal you don't have all day to think, well I already blew it today what's one more cheat. See what I mean?

That seems like a great way to look at it, I always cheat in the mid morning - those days- I get more focused because I know that I have to make today count. I don't cheat at night because I don't want to take those shitty calories to bed with me. I don't know about the 3-day thing ...

Quote:

1.5 Grams of protein is great! Remember protein is the building blocks of muscle. Not enough protein, no muscle repair. Shit, I eat 1.5 - 2 G a day.

Consuming more protein than your body can utilize can result in an increase in fat storage. Your liver virtually converts the excess protein into fat. Another problem can arise with overconsumption of protein. When an extremely high intake of protein is practiced for a prolonged period of time, the formation of an highly toxic ammoinia called urea becomes possible. This excess ureas is often resonsible for a form of arthriris known as gout.

Egg protein contains all the essential amino acids in proper proportions and has the highest PER available.

Remember that your fat cells do not require protein, So it doesn't make any sense to compute your protein from your total body weight.
This is the Hatfield Estimate for Determining Daily Protein Intake
LBW 100 lbs = 90 grams
LBW 150 lbs = 135 grams
LBW 170 lbs = 153 grams

- page 201,Basic Fitness Nutrition Theory, Hatfiel, Ph.D., FISSA, M.S., MSS, www.FitnessEducation.com

This is more for you Jodi. -- Rock you are 180, I would make sure you are getting at least this from your PROTEIN source like Jodi said before don't count the protein from the PB or RICE as the PER is low.

Posted by: Jodi

1.5 G of protein is BY FAR NOT too much protein and it is not enough to for your liver to turn to glycogen. Yes, sugar cravings remain for 3 days. Some less than others. And I don't give a RAT's ASS what Max Muscle says his pre-exercise meal should not contain simple sugars. Period. Rock and I didn't just do some candid diet here. I helped him with his diet to suit his needs and also to find a way for him to stick to it. Solid, not everybody should can be given a standard diet, told to eat 6 meals a day and stick to it, we have to work on this slowly. He is doing great but he is still learning, he is still to new to this, he needs to learn his body and how it works because you start throwing new ideas or changes on him.

You don't just mess around with something that works either. He is succeeding with a 1.5 - 2 increments. Why Fuck with something that is working. Give the poor guy a chance to learn his body and how it reacts before you start fucking with someones plan. You make changes and he will never learn what works for him and what doesn't and I don't give a fuck what his BMR or LBM, its not the same for everyone, we all differ. I don't fit in those standard guidelines by far. Those are just standard numbers pulled from a fucking book and don't mean shit on an individual basis

Rock, do what you want but personally, again If it ain't broke don't fix it.

Posted by: SolidToTheCORE

Quote:

And I don't give a RAT's ASS what Max Muscle says his pre-exercise meal should not contain simple sugars

That article is posted in a Max Muscle Mag by refence. The author is nutritionist Susan Kleiner, Ph.D., R.D., author of the best-selling Power Eating. I was passing on information that is why I posted the reference so one could look it up if they like. I know everyone here is a RD, and has a PhD

And this isn't just a canned program or just a book. --

Basic Fitness Nutrition Theory, International Sports Sciences Association., Frederick C. Hatfield, Ph.D., FISSA, M.S., MSS, www.FitnessEducation.com

I am only stating facts. You really should not cuss at me that isn't nice. I am only trying to help a little bit. Not make changes and your theory of the 3 day sugar thing is unfounded.

I will stop posting on this board, has I have been attacked and yelled at too many times. I am not a gym rat. I have a LITTLE bit of fitness knowledge. Jodi, sorry I didn't know that you designed his diet plan for him. I will not bother you again ROCK -- my bad.

www.SolidToTheCORE.com

Posted by: Jodi

No I'm sorry I have a trucker mouth but I wasn't swearing at you, just in general.

Just when you try to help someone be sure you know all the facts. Make sure to find out what they have been doing, if its working or not and what they would like to do. If you have too many people helping 1 person they get confused and you can't take several methods and do them all and expect results. They need to listen to one person at a time and find out what works for them. I'm not saying your advice is bad but it does not work with what we have set up for him. Now if he doesn't want to follow what we worked out and follow what you have then thats fine and it doesn't bother me at all. Different strokes for different folks, however he cannot mix the two methods or the poor guy is going to be all screwed up.

Again, I apologize, I flew off the handle which doesn't happen too often.

Posted by: Rocco32

Alrighty then. Today was my bad cheat meal day. So here it is.

Meal 1- Shake w/ 40g protein, 2tbsp PB, swole v2, 1 cup oatmeal, 1/2 cup blueberries

Meal 2- 6oz Chicken, 8oz yam, 1 cup brocc

Meal 3- 3 Cheese breadsticks (Pizza Hut), 5 slices pizza w/ pepperoni and sausage, 2 MGD Beer, and 1 cup cookies and cream ice cream while watching the "Usual Suspects", awesome movie.

I know, bad for the day. But I'm always on track the next day for the week.

Jodi and Solid- I appreciate both of your advice a lot! (and anybody else that would like to critique my journal, that's what it's here for). Jodi, you've helped me completely rearrange my diet and I feel much better and am doing much better now because of it. I still want your help and input. Solid, you've helped me quite a bit with training, encouraging and tips with how to do things and I really appreciate that. I don't want either of you two to stop helping me. I get confused sometimes because of being told 2 or 3 completely different things, but I don't necessarily consider that bad, as long as people explain the reasoning behind it. Jodi definately knows that! I'm still with you Jodi and doing good, and I hope you stick around Solid, I really like getting your posts and learning different things!

Posted by: Rocco32

Here's todays meals. Little low on calories because I slept in before work, lost a meal.

Meal 1- Shake w/ 40g protein, 2 tbsp PB, 1 cup oatmeal, 4 strawberries.

Meal 2- 6oz chicken, 1 1/2 cup rice, 1 cup brocc.

Meal 3- 1 can tuna, 1 1/2 cup rice, half cucumber

Meal 4- 1 turkey burger, 1 cup rice

Meal 5- 40g Micellar Prot, 2 tbsp PB

Cals- 2,470
Pro- 242g, 40%
Carb- 260g, 38%
Fat- 57g, 21%

Posted by: Rocco32

Today was shoulders and Tri's. I forgot to take my journal to the gym however so I can't be too specific. It wasn't a good workout however.

I tried close-grip benches today for triceps, but really didn't like them. I'm looking for some good mass-building exercises for Tri's.

I also started HIIT training again today. Only 13 minutes, but I usually don't go much past 15 min. I'm doing it twice a week.

I'm starting a new Workout schedule this week-
Mon- Shoulders, Tri's, Traps
Tue- Legs, Back, Calves
Wed- Chest, Bi's, Forearms
off 1-2 days, repeat

The first 3 days is heavy with low reps and 2-3 min rest between sets, after the 1-2 days the 2nd 3 days is 45-60sec between sets with 10-12 reps per exercise. Any comments, suggestions?

Posted by: Jodi

Quote:

Originally posted by rock4832
Here's todays meals. Little low on calories because I slept in before work, lost a meal.

Meal 1- Shake w/ 40g protein, 2 tbsp PB, 1 cup oatmeal, 4 strawberries.

Meal 2- 6oz chicken, 1 1/2 cup rice, 1 cup brocc.

Meal 3- 1 can tuna, 1 1/2 cup rice, half cucumber

Meal 4- 1 turkey burger, 1 cup rice

Meal 5- 40g Micellar Prot, 2 tbsp PB

Cals- 2,470
Pro- 242g, 40%
Carb- 260g, 38%
Fat- 57g, 21%

If you realize your not going to make all your meals for the day, then add a bit more protein to each meal so you at least come closer to your daily protein intake.

Posted by: Rocco32

Good tip Jodi, thanks!

Posted by: Rocco32

Here is today's breakdown:

Meal 1, preworkout shake- 1 cup oatmeal, 2 tbsp PB, 4 Strawberries, 40g Protein

Meal 2, PWO shake- 1/2 cup oatmeal, 40g protein, 3 strawberries

Meal 3- 6oz chicken, 1 cup rice

Meal 4- 8oz Yam, 1 can tuna, 2 tbsp tzatziki sauce, 2 artichoke hearts

Meal 5- 1 Turkey Burger, 1 1/2 cup rice, 1 mushroom cap, 2 tbsp tzatziki sauce

Meal 6- 40g Micellar Prot, 2 tbsp PB

Cals- 2,639
Pro- 278g, 42%
Carb- 256g, 36%
Fat- 64g, 22%

Jodi- Do you think I'm eating too much PB? I'm not including veggies in my daily totals. Is Artichoke hearts and Mushroom caps good veggies? I'm getting sick of Brocc.

Posted by: Rocco32

Haven't posted for a few days, kinda under the weather but my diet remained the same. Today was Chest and Bi's w/ more volume and 45-60sec rest in-between. Thought I was going to puke, it's been awhile.

Hammer Incline, 5 sets- 130x12, 140x12, 140x9, 120x9, 100x12
BB Curl, 5 sets- 45x12, 65x12, 55x12, 55x10, 45x10
Hammer Bench, 5 sets- 90x12, 110x11, 100x8, 90x7, 70x10
Alt DB Rack, 2 sets- 25,30,35x10,8,3 35,30,25x5,5,6
DB Incline Flye, 3 sets- 25x10, 25x12, 25x8
Standing Hammer, 3 sets- 25x12, 25x12, 25x10
Push ups, 3 sets- 20, 11, 10
Cybex preacher, 3 sets- 30x12, 30x11, 30x8

I'm not sure how much I like using the Hammer equipment, I don't feel it in my chest, just my shoulders. I'll try it again, but if it's nothing, I'll prob switch to DB's for the higher rep days.

Posted by: J'Bo

Quote:

Originally posted by rock4832
Since I'm bulking I'm going for around 1.5g per TBW. My diet is about 40/40/20 ratio. P/C/F Do you think that's too high?

Yeah, my stomach starts hurting when I eat something.

If you are trying to bulk up i would up your fat and carbs a bit...you are eating alot already...diet looks great

no that isnt alot of protein for you at all

Otherwise just keep doing the diet Jodi gave you because it looks really good...although you are quite low in bf% already and gaining a little fat may help you put on some good muscle. You agree Jodi?

Posted by: Jodi

If you are bulking you can stick with the 40/40/20 Ratio but increase your cals. Go for 15G per pound of bodyweight oppose to 13 or 12 cals. That way you can still eat the same foods but more of it.

Posted by: Rocco32

Alright, today is Back and Legs.

Wide Grip Pull-ups on assisted Machine, 3 sets- setting 7x8, 6x6, 5x5. This is pretty good for me, I could never do Wide grips.
Hack Squat, 3sets- 70x10, 90x8, 110x8
BB Row, 3 sets- 95x10, 115x8, 125x6
Leg Press, 3 sets- 360x10, 450x8, 500x6
Deadlift, 3 sets- 135x10, 165x8, 185x6
Leg Curl, 3 sets- 90x10, 110x6, 115x4
Standing Calf, 3 sets- 140x10, 160x10, 180x8

Posted by: Jodi

Back and Legs are 2 large muscle groups. I would think about splitting them up. I don't think you have enough exercises for them

JMHO!

Posted by: Rocco32

No, go with it Jodi. I'm trying a 3 day split, how would you split the exercises? And what would you add? For todays workout I'm going lower reps, more weight w/ 2 min rest inbetween. Took me 53 min. On Tue when I do it again, I'll do higher reps 10-12 with 45sec-60sec rest. Give me your opinions.

Posted by: J'Bo

i would stick with high weights and low reps for a while unless you want to lean down...which i dont think you want to do right now.

try.
back and bis
shoulders
chest and tris
legs and calves

Posted by: Jodi

Quote:

Originally posted by rock4832
No, go with it Jodi. I'm trying a 3 day split, how would you split the exercises? And what would you add? For todays workout I'm going lower reps, more weight w/ 2 min rest inbetween. Took me 53 min. On Tue when I do it again, I'll do higher reps 10-12 with 45sec-60sec rest. Give me your opinions.

Back/Tris
Chest/Bis
Legs
Shoulders

Legs I would add in ditch the hack for now and do some heavy squats, also add SLDL (or Good mornings),
Back I would add in TBar Row & Hammer Strength WG Pulldown

Posted by: Rocco32

Quote:

Originally posted by J'Bo
i would stick with high weights and low reps for a while unless you want to lean down...which i dont think you want to do right now.

try.
back and bis
shoulders and tris
chest
legs and calves

I know, but with high weights consistently, my tendonitis comes out- all over. That's why I keep switching back and forth, to give my tendons a break.

Posted by: Rocco32

What a horrible day at the hospital!! Here is my meals today, felt bloated.

Meal 1, Preworkout shake- 1 cup oatmeal, 2 tbsp PB, Swole V2, 40g Prot

Meal 2, PWO Shake- 1/2 cup oatmeal, 40g. Protein

Meal 3- 3oz Chicken Breast, 1/2 cup rice, 2 artichoke hearts

Meal 4- 6oz Chicken Breast, 1 1/2 cup rice

Meal 5- 1 can tuna, 1 mushroom cap, 1 1/2 cup rice

Meal 6- 8 oz Chicken Breast, 1 cup rice, 2 artichoke hearts

Meal 7- 40g Micellar protein, 2 tbsp PB

Cals- 3,000
Pro- 325g, 44%
Carb- 284g, 35%
Fat- 70g, 21%

Tomorrow is my cheat meal. I'm thinking either Uno's or Pizza!

Posted by: butterfly

WTF... no pics

Posted by: Rocco32

Sorry BF, here you go:
Name: David aka Rock
Age: 26
Height: 5'11"

Current Weight: 183lbs @ about 16%BF
Goals: Bulk up and cut down w/ more muscle

Stats:
Neck- 16
Chest- 43 3/4
Waist- 34
Shoulders- 50 1/2
R. Bicep- 16
L. Bicep- 15 3/4
Legs- 22 1/2
Calves- 14 1/2

Posted by: Rocco32

Posted by: Rocco32

Jodi- I looked when at the gym today, they don't have T-bar row or Wide grip Hammer.

Today was Shoulders/Tri's

Arnold Press- 30x12, 35x12, 35x10
Overhead Tri Ext- 55x12, 65x8, 55x12
Side Delt- 15x12, 15x12, 15x8
Rope Pushdown- 50x12, 60x12, 60x8
Rear Delts, Cable- 15x12, 15x12, 15x11
Overhead one arm Ext- 20x12, 15x10, 15x9
BB Shrugs- 135x12, 155x12, 155x10
Reverse Pushdown, one arm- 15x12, 20x12, 20x9

1 min rest between sets

Posted by: Rocco32

Quote:

How long would you rest between sets?

Posted by: Rocco32

And do you pyramid the 3 sets or keep a steady weight?

Posted by: Jodi

60-90 seconds

If your gym doesnt have those, I know they have these. WG Lat Pulldown & Cable Row

Posted by: Rocco32

Quote:

Originally posted by Jodi
60-90 seconds

If your gym doesnt have those, I know they have these. WG Lat Pulldown & Cable Row

Definately!

I've been switching WG Lat Pulldown, with WG Pull-ups. I've been doing the Pulldowns on lighter days, because I have trouble getting the bar down on heavy days.

What is the benefit of Cable row and should that be wide grip or narrow?

Posted by: J'Bo

yes i also rest 60-90 sec and do one warm up and then increase weights if i can....my rule is that if i can lift for 8reps without failure i need to raise my weight....for off season building that is.

personally i think that you should do all your shoulder exercises and then do your tri exercises cause it looks as though your shoulders need to be built more than your tris

Posted by: Jodi

J'Bo, thats why shoulders has its own day. Thats why I made the suggested split that I did, because that way shoulders has its own day so he can go higher volume.

Rock - Keep the WG Pullups and also do the WG pulldowns but do them to your chest NOT behind the neck.

Posted by: J'Bo

opps well i hadent seen his pics before i suggested the split.
i agree with jodi that her split is best because its your shoulders that need the most work. sorry

Posted by: Rocco32

Hey, Honesty I like that! What would you recommend as a program for shoulders? For now I'll prob still keep them with another BP because I want the 3 day split for awhile. I'll revamp that soon though.

Posted by: Jodi

1 Arm DB Press
Bent over Rear Laterals
Upright Rows
Front Raise
Lateral Raise
Shrugs

I could go on

Posted by: Rocco32

Thanks Jodi, but I was going for a more structured plan based on what you see in my pics I need to work on. I know all the exercises! But you may want to wait until after you've won your Comp before you put thought into this! I don't want to distract you even more!

Posted by: Jodi

That is the plan.

3 sets of each exercise. Just switch things around. Do DB's for your raises one week and cables the next etc. DB Shrugs one week BB the next. Cable or BB Uprights etc.

Posted by: J'Bo

Personally i do a multi muscle exercise first to warm up the shoulders like a push press cause my wrists are week and give out before my shoulders burn.

This is my routine....just giving you options

Jodi's looks good too.

3sets of 6-8reps of:
Push Presses (1 warm up 2 working sets)
Arnold Press or Overhead DB Press
Seated Laterals or Standing Cable Laterals
Lying Incline Laterals
Bent Over Laterals or Pec Dec
Upright Rows or Shrugs

Posted by: Rocco32

Thanks ladies! What's the benifit of one arm DB press and how do you do laying laterals?

Posted by: 8 pak man

[QUOTE]Originally posted by rock4832
Jodi- I looked when at the gym today, they don't have T-bar row or Wide grip Hammer.

for rows just take a bench bar add weigths to one end and lift that, that is great for back

Posted by: Rissole

Hey rock Just thought i'd call in and say hi. Best of luck to you.
If you do as 8 pak suggests with the bar, see if your gym has a small V handle to put under the bar for grip, we have one the you can use for Close Grip seated rows or CG lat pulldowns.

Posted by: firestorm

Hey Rock pics look great my man. Glad your in the comp. Hey not to butt in but I see your talking about shoulders. Now I could go on and give you a routine, but to be honest, I really like the workout GoPro set up called: Power, Rep/Range, Shock program. now you may not want to follow his routine but he does have 3 workouts for shoulders in there that you may be interested in. (go to Training forum; there is a sticky there).
Regarding the one arm DB presses,, I don't like them for personnal reasons. They bother my back. I have to do both at the same time. I do like DB's over barbell but I still do both. And as mentioned above by I think Jodi, barbells to the front and Pulldowns. pulling and pushing behind the neck is an unnatural angle for the shoulder joint.
I'll tell you this though Rock here is the Key to any shoulder routine regardless of the excercises you pick. Whatever you decide, you MUST do A form of a Press, some form of SIDE and REAR lateral work, and shrug movement for traps. Those are manditory. Now to spice it up a bit, you can add Close grip, upright rows(traps), or a wider grip Upright row(medial deltoids), Arnold Presses for a 3 shoulder heads(primarily front delts. Like jodi said we can just go on and on. Keep in mind though Shoulders are not a large muslce group (similar to arms), so they don't require the same amount of sets and reps as would Back or Legs. Seriously,, look at Gopros workout.

Posted by: Rocco32

Thanks guys for visiting my journal! I'll try that with the bar (t-bar rows) but I don't know how it'll go. I'm in a nicer gym and they like things where they are, I don't know if I can find an area like that.

Hey Fire, I've checked out GoPro's routine. The hardest part of shoulders for me is Rear shoulders. I have trouble doing the exercises with good form and I never feel it in my shoulders. And yeah, I can't go behind my head, I use to try but it would hurt after awhile. Upright rows kinda pinch my shoulders to and inflame the tendonitis in my wrists. Thanks for the advice!!

Posted by: Rocco32

Arlright, here are the meals for today-

Meal 1, Shake- 1 cup oatmeal, 2 tbsp PB, 40g Pro

Meal 2- 7oz Chicken Breast, 1 1/2 cup rice, 2 artichoke hearts

Meal 3, Shake- 1 1/3 cup oatmeal, 40g Micellar prot, 2 tbsp PB

Meal 4- 6oz Chicken Breast, 1 1/2 cup rice, 1 mushroom cap

Meal 5- 40g Micellar protein, 2 tbsp PB

Cals- 2,683
Pro- 274g, 41%
Carb- 232g, 31%
Fat- 81g, 27%

Posted by: Rocco32

By the way, do you guy's think I should be doing HIIT Training right now or not?

Posted by: Jodi

Hell No!!!!

If you want, do 2 20 min. cardio sessions at 65% HR but thats it. No more than that

Posted by: J'Bo

thats right listen to the warden

btw warden....how the hell are you up at this hour after 4 days of no carbs

rock...whats with the artichoke hearts? and you may want to add another source of EFA's instead of pb...something like Flax, Fish Oil, Hemp or Udo's

Posted by: Leslie

Just stopping in to wish you luck. Otherwise it would appear as if I have favorites

So ....GOOD LUCK

Posted by: firestorm

Hey Fire, I've checked out GoPro's routine. The hardest part of shoulders for me is Rear shoulders.
I have trouble doing the exercises with good form and I never feel it in my shoulders.

I hear you loud and clear here and I have the perfect and I mean perfect advise for you. I know because I feel the same way you do. I never do DB "rear" lateral raises with both hands. I only do them one arm at a time. I lean with one hand on the dumbell rack and do one arm at a time. My rears delts get "blasted" that way. Every so often I'll try doing them again with both arms either sitting backwards on an inclilne bench or seated and leaning forward a bit and they just never feel the same as the one arms. I suggest you try doing them this way at least one or 2 times and I can guarentee you will LOVE them and the gains you'll get.

********************
And yeah, I can't go behind my head, I use to try but it would hurt after awhile.

Case closed on that then. We're in agreement here.
********************

Upright rows kinda pinch my shoulders to and inflame the tendonitis in my wrists. Thanks for the advice!! [/QUOTE]

I hear you there too. Now I don't know how bad these aggrivate you but when I go too close on the bar I feel discomfort in the wrists also.
my suggestion here is not to quit on them until you at least try various width grips on the bar. I found my "special spot" to grasp the bar without any problems. Try to find yours.

If you still find there is no hope,, I have one last suggestion.
One handed cable rows. Attach a handle grip to a low cable pulley. Stand off to lets say your left and grip in right hand by your side. Step back little bit and grasp the apparatus(machine) with your free hand for stability if needed. now pull straight up and make sure your elbow is always higher then your hand. I do these from time to time also and they work both medial and rear heads of the shoulder. It just depends on how far away you are. the straighter the cable line is the more it hits the medial head. Step back more where the cable is coming up at an angle and it hits the rear real nice.

give these suggestions a try, you have nothing to loose by trying them.

Posted by: Rocco32

Quote:

Originally posted by Leslie
Just stopping in to wish you luck. Otherwise it would appear as if I have favorites

So ....GOOD LUCK

WHAT?!?! I thought I was going to be your favorite. Oh, well Crap!!

Posted by: Rocco32

Quote:

Originally posted by Jodi
Hell No!!!!

If you want, do 2 20 min. cardio sessions at 65% HR but thats it. No more than that

Thanks Jodi! Will do!!

Posted by: Rocco32

Quote:

Originally posted by J'Bo
thats right listen to the warden

btw warden....how the hell are you up at this hour after 4 days of no carbs

rock...whats with the artichoke hearts? and you may want to add another source of EFA's instead of pb...something like Flax, Fish Oil, Hemp or Udo's

Artichoke hearts was on the approved fibrous veggies Jodi posted awhile ago. I'm so sick of broccoli and most of the other stuff I don't like!

Should I cut out some PB or keep it and add in some Flax oil? I have 2 meals I generally don't get much fat. Add it there and keep my PB? (It flavors and thickens my shakes)

Posted by: Rocco32

Thanks Fire, those are some great tips. I normally do Rear's on the pec deck (figure I can't mess it up with that to much even though I still don't necessarily feel it) but I'll definately try one at a time on Wed!! I'll work with the upright row. Maybe I need to rotate it higher up in the workout instead or towards the end. I tried Gopro's Powerweek today for Chest and Bi's, did my own exercises though. That get's posted next!

Posted by: Rocco32

Today is Chest and Bi's. Low Rep High Weight (FOR ME)

Incline BB, 3 sets- 165x6, 185x4, 195x3
BB Curl, 3 sets- 85x6, 95x4, 105x3 (inflames tendonitis!)
DB Bench, 3 sets- 70x8, 80x6, 90x3
Alt Curl, 2 sets- 45x4, 50x4
Flye Machine, 3 sets- 150x8, 165x6, 180x5
Hammer Curl, 2 sets- 40x5, 45x4

When I do low reps, I don't feel too much. I'm shaking at the end of my workout, but my muscles don't feel engorged or anything. Also, I noticed the veins aren't popping out in my arms anymore like they used to since I lost all the weight. Does that mean I'm putting on BF and that's covering the veins?!?

Posted by: Jodi

Quote:

Originally posted by rock4832
Artichoke hearts was on the approved fibrous veggies Jodi posted awhile ago. I'm so sick of broccoli and most of the other stuff I don't like!

Should I cut out some PB or keep it and add in some Flax oil? I have 2 meals I generally don't get much fat. Add it there and keep my PB? (It flavors and thickens my shakes)

I would suggest either 15 fish caps a day or 1 T. Flax Oil yes. Preferably the fish oil.

Artichokes are fine.

Posted by: Rocco32

Quote:

Originally posted by Jodi
I would suggest either 15 fish caps a day or 1 T. Flax Oil yes. Preferably the fish oil.

Artichokes are fine.

is the fish oil w/ the pb (not at the same time, but I can keep PB?)

Posted by: Jodi

You can continue with the PB just cut out 1 T. of it and replace it with the fish oil. Spread the fish oil caps throughout your meals. In other words we are taking 15G Fat from PB and replacing it with 15G of Fat from Fish Oil.

Posted by: Rocco32

Alright Jodi, I picked up EPA-DHA Omega-3 Fish Oil from the Vitamin Shoppe. That was $40 dollars, and with 15 softgels a day this will last only 20 days. Know of anything cheaper?

Posted by: Jodi

yeah, got to Sam's Club and get the 300 count bottle for $6.00

Seriously! They are just as good.

Posted by: butterfly

Jodi is right Rock! There are only a couple of vitamin manufacturers around and they all manufacture the same vitamins and distribute them under different labels.

So buy the inexpensive generic label and save yourself a bunch of $$

Posted by: Rocco32

Cool, I have Costco here. I'll try when these are gone!

Posted by: Rissole

Quote:

Originally posted by rock4832
Today is Chest and Bi's. Low Rep High Weight (FOR ME)

Incline BB, 3 sets- 165x6, 185x4, 195x3
BB Curl, 3 sets- 85x6, 95x4, 105x3 (inflames tendonitis!)
DB Bench, 3 sets- 70x8, 80x6, 90x3
Alt Curl, 2 sets- 45x4, 50x4
Flye Machine, 3 sets- 150x8, 165x6, 180x5
Hammer Curl, 2 sets- 40x5, 45x4

When I do low reps, I don't feel too much. I'm shaking at the end of my workout, but my muscles don't feel engorged or anything. Also, I noticed the veins aren't popping out in my arms anymore like they used to since I lost all the weight. Does that mean I'm putting on BF and that's covering the veins?!?

Yes your miuscles wont feel as engorged but thats ok, the more you do heavy stuff the more you'll get used to it and you'll get a better hit. There is a posibility thats you are covering your veins with fat, is your w8 still going up? By how much?
Why are you doing 1 chest 1 bi exercise?

"For this reason i remind you to fan into flame the gift of God, which is in you through the laying on of hands"

Posted by: Rocco32

I haven't weighed myself lately, maybe tomorrow morning, but it's been going up about 1/2-1 lb a week it seemed.

I'm switching it up to give a break between pressing movements and mentally it helps keep going. I'm not finishing one bp and then have to finish another, but when I'm done I'm done. What do you think?

Don't know that verse.

Posted by: Rocco32

Meals for Today-

Meal 1, Shake- 1 cup oatmeal, 2 tbsp PB, 40g Pro

Meal 2, PWO- 1/2 cup oatmeal, 40g Pro

Meal 3- 4oz Chicken, 1 cup rice, 2 artichoke hearts, Tzatiki Sauce

Meal 4, Shake- 1 1/2 cup oatmeal, 2 tbsp PB, 40g Micellar Pro

Meal 5- 10oz Yam, 1 Chicken Breast, 2 artichoke hearts, 3 Fish oil caps

Meal 6- 1/2 cup rice, 1/2 chicken breast

Meal 7- 40g Micellar Pro, 1tbsp PB

Didn't figure in Fish oil in fat today

Cals- 3,277
Pro- 334g, 42%
Carb- 334g, 37%
Fat- 80g, 27%

Posted by: Rissole

Quote:

Originally posted by rock4832
I haven't weighed myself lately, maybe tomorrow morning, but it's been going up about 1/2-1 lb a week it seemed.

I'm switching it up to give a break between pressing movements and mentally it helps keep going. I'm not finishing one bp and then have to finish another, but when I'm done I'm done. What do you think?

Don't know that verse.

Thats prob a good rate..

I've never seen or heard of anyone doin that thats all, dont know if it would be good or bad..... Need to find out, always just done one bp then the next.

2 Tim 1:6

Posted by: Rocco32

Quote:

Originally posted by Rissole
Thats prob a good rate..

I've never seen or heard of anyone doin that thats all, dont know if it would be good or bad..... Need to find out, always just done one bp then the next.

2 Tim 1:6

I memorised the next verse 7 years ago, and haven't looked there since, lol. Awesome man! Alternating BP seems to be working well I think, I have energy up on each new exercise to lift heavy.

Posted by: Rissole

Quote:

Originally posted by rock4832
and haven't looked there since, lol

Posted by: J'Bo

do you eat fresh articoke hearts? or canned?

Posted by: Rocco32

Canned with vinegar.

Posted by: J'Bo

hum gotta try those.

Posted by: Rocco32

They're pretty good J'Bo, easy to eat!

Posted by: Rocco32

Alright Back and Legs today. Now I know I'm going to hear something about this so let me clarify it now. I couldn't get on the Leg Press machine to do that exercise. People were on it and the other was broken (I realised after I put all the plates on). I'm trying GoPro's Heavy week this workout period. Here we go-

Wide-grip Pull-up Assistance, 3 sets- #5x6, #4x5, BWx4
Smith Squat, 3 sets- 165x6, 185x4, 195x5
BB Row, 3 sets- 125x6, 135x5, 145x4
Leg Press- xxx
CG Sitting Row, 3 sets- 100x6, 120x6, 130x4
Lying Leg Curl, 3 sets- 110x6, 115x5, 120x4
Deadlift, 3 sets- 185x6, 205x5, 225x4

Posted by: J'Bo

great workout hun

keep on trekin

Posted by: Rissole

Shoulda done some free squats instead of the leg press.
And Damn Bro, thats a huge workout.... back and legs.... How many days a week you working out...

Posted by: Rocco32

Can't do free squats. Work 3 days on 2 off, etc... Thinking about going back to 5 days, one bp a day again.

Posted by: Jodi

Rock, why can't you do squats?

Posted by: Rocco32

Can't stay on my heels, and every time I've tried I've had to stay out of the gym because I get sciatica. So I don't even try anymore.

Posted by: Rocco32

This is my food from yesterday-

Meal 1, Shake- 1 cup oatmeal, 40g prot, 2 tbsp PB

Meal 2- 1 1/2 cup rice, 6 oz grilled Chicken Breast, 2 tbsp Tatziki sauce, 2 artichoke hearts, 3 fish oil gelcaps

Meal 3, Shake- 1 1/2 cup oatmeal, 2 tbsp PB, 30g protein

Meal 4- 1 1/2 cup rice, 5oz Beef round top, 2 artichoke hearts, 3 fish oil gelcaps

Meal 5- 40g Micellar Prot, 2 tbsp PB

Cals- 3,084
Pro- 273g, 36%
Carb- 293g, 34%
Fat- 98g, 29%

Posted by: ponyboy

Quote:

Originally posted by rock4832
Can't stay on my heels, and every time I've tried I've had to stay out of the gym because I get sciatica. So I don't even try anymore.

I'd almost guarantee that you have mobility problems due to shortened muscles (most commonly hamstrings and hip flexors) and possibly a hip dysfunction. Sciatica is most commonly caused by this.

Do you stretch your lower body? Including your hips? Because if you don't, eventually this will lead to lower back issues and that's a major pain. Coming from somebody who has been through it.

Posted by: Rocco32

Your prob right PB. No, I don't stretch like I should. It's always hurt to stretch the hips.

Posted by: Rocco32

I plan on doing abs 2 a week. Can anybody help with an ab program? I like using the ball for crunches!

Posted by: Rocco32

Shoulders/Power Week

I've decided to do Jodi's split suggestion w/ GoPro's P/RR/S routine.

DB Press, 3 sets- 60x6, 65x6, 70x4
Side Lateral Raise sitting, 3 sets- 20x6, 25x5, 25x4
Reverse Pec Deck, 3 sets- 135x6, 142x5, 150x4
Upright Row, 3 sets- 75x6, 85x6, 95x5
Shrug BB, 3 sets- 185x10, 205x8, 225x6

I don't think I can do upright rows again. They kill the tendonitis in my forearms!! Does that look like a good number of exercises for shoulders?

Posted by: Rocco32

Oh, and can I eat 1-2 pieces of whole wheat bread now that I'm bulkings? Or should I still not.

Plus I picked up some Fiber 1. That's a good carb source also right?

Posted by: Rissole

Some rear delt stuff

Posted by: Rissole

Quote:

Originally posted by rock4832
I plan on doing abs 2 a week. Can anybody help with an ab program? I like using the ball for crunches!

Ok Rock, i like doing the same on abs and calves as what cycle i'm in with P,RR,S. I like to do day one crunch from the top, day 2 crunch from the bottom
So for abs here's and example,
Week 1.

W8'd fit ball crunches, cable x mach take cable from bottom with rope, lie on ball with head at stack head in the V (--<o ) put rope over shoulders and crunch away. try and keep reps 12-15.

W8'd fit ball leg raise, try first with just legs extended, find something behind your head to hang on to

When you can to more than 15 or so stick a dumbbell between your feet.

Week 2.
Do any thing ya want but get your reps 20+ Decline crunches, cable crunches, legs lifts, hovers.....

Week 3.
I like to pick any exercise and superset with hovers, use the fitball with hovers too

Forearms on ball roll it away from you, start on your knees and when you can hold for more than 1 min go onto your toes

Hope thats of some help

Posted by: Rocco32

Cool, thanks alot! You do leg raises on the ball? How many sets and different exercises do you do for abs?

Posted by: Jodi

Quote:

Originally posted by rock4832
Oh, and can I eat 1-2 pieces of whole wheat bread now that I'm bulkings? Or should I still not.

Plus I picked up some Fiber 1. That's a good carb source also right?

Yes and yes

Also, if you want to bring up your rear delts, TP gave me some good tips and it worked like a charm. Before any other shoulder work do the following

3 Sets Pec Deck to failure: 10, 12, 10
3 Sets Bent over rear delt to failur: 6, 6, 6

So use a weight heavy enough so you fail at these reps.

Abs, this is what I do, just to give you some alternatives:

Day 1:
3 sets Swiss Ball Crunch: 30-50
3 Reverse Crunch: 30-50
3 Sets Bicycle Tucks: 30-50
3 Sets Side Bends on hyper: 30

Day 2:
3 Sets Weighted Decline: 12-20
3 Sets V-Ups: 12-15
3 Sets Cable Crunch: 12-15
3 Sets Weighted Tick Tocks: 12-20

Posted by: Rissole

Leg raises on the ball are

Lie on your back grap something near your head with your hands and lft dem legs

When you add the w8

I always end up about 6 sets, in a rush 4
Only the one type of exercise on heavy week, maybe 2 different types for rep week, and 2 types for shock week.

Posted by: Rissole

Quote:

Originally posted by Jodi
Abs, this is what I do, just to give you some alternatives:

Day 1:
3 sets Swiss Ball Crunch: 30-50
3 Reverse Crunch: 30-50
3 Sets Bicycle Tucks: 30-50
3 Sets Side Bends on hyper: 30

Day 2:
3 Sets Weighted Decline: 12-20
3 Sets V-Ups: 12-15
3 Sets Cable Crunch: 12-15
3 Sets Weighted Tick Tocks: 12-20

Damn thats alot Jode....

Posted by: Rocco32

Thanks Jodi. Now do you go from one exercise to the next, or finish all sets for one then move on. Does that make sense? And how long inbetween sets.

Rissole- What's a hover?

Posted by: J'Bo

Rock...now i know why you call yourself the rock...cause you rock

this journal is filled with useful stuff

Posted by: Jodi

Quote:

Originally posted by rock4832
Thanks Jodi. Now do you go from one exercise to the next, or finish all sets for one then move on. Does that make sense? And how long inbetween sets.

Rissole- What's a hover?

Sorry, Day 1 I do one after another, meaning 1 exercise after another and then rest and repeat the sequence again 90 sec. later

Day 2 I don't superset because I'm using heavy weights, so I do 1 set, rest 30 sec. do then repeat the same set and move on. Hope that makes sense.

Posted by: Rocco32

Quote:

Originally posted by J'Bo
Rock...now i know why you call yourself the rock...cause you rock

this journal is filled with useful stuff

Thanks J'Bo, I appreciate that!

I tried the ab routine Jodi, didn't get very far with it! It's been a looonnnggg time since I've worked abs. Guess I have to work up to it.

Posted by: Rocco32

Alright, today I did arms. I'll start the new split on Monday. Unfortunately, I may have to lay off of Bi's for a couple of weeks, the upright rows really inflammed my tendonitis, oh well- live and learn!

French Press, 3 sets- 85x6, 95x6, 105x4
BB Curl, 2 sets- 95x5, 100x4
Pushdown, 3 sets- 130x6, 140x6, 150x3
Preacher, 2 sets- 75x6, 85x4
One arm overhead ext, 2 sets- 30x6, 35x5
Hammer Curl, 1 set- 40x6

Abs- Not to well, working up to it.

Swiss ball cruch, 1 set- 30
Reverse Crunch, 1 set- 15 (did it on a bench, grabbing the bar behind me. felt pain in the site of my old hernia operation)
Bicycles, 1 set- 10 (was kinda off balance for this, need to practice)
Side bends, 1 set- 15 (where should I keep my hands?)

Posted by: Rocco32

Meals Today-

Meal 1, Shake- 4 strawberries, 40g prot, 1 cup oatmeal, 2 tbsp pb

Meal 2, PWO Shake- 1/2 cup oatmeal, 40g prot

Meal 3- 3 oz chicken, 1 cup rice

Meal 4- 6 oz chicken, 1 1/2 cup rice, 3 fish oil caps

Meal 5, shake- 1 cup oatmeal, 1 tbsp pb, 40g micellar protein

Meal 6- 1 can tuna, 2 slices whole wheat bread, 1/2 cup Fiber one, 3 fish oil caps

Meal 7- 2 tbsp PB, 40g Micellar Prot

Cals- 3,276
Pro- 307g, 40%
Carb- 338g, 36%
Fat- 81g, 24%

I need to cut out some somewhere. I'm gaining weight too quickly now (about 4lbs in 3 days) when before I was hardly gaining anything. But you can see my cals have jumped a bit also.

Posted by: Jodi

Monitor it for a few more days. Its probably just water.

Posted by: Rocco32

Jodi, what is a weight tick-tock, and how do you do your reverse crunches. I've always been ackward (at best) performing these.

Posted by: Jenny

Doing great Rock!

Me, Justin, Rock and his wife are all meeting up in Washington when I get there

We're going to compare abs and have coffee

It's going to be fun

Posted by: Jodi

Quote:

Originally posted by rock4832
Jodi, what is a weight tick-tock, and how do you do your reverse crunches. I've always been ackward (at best) performing these.

Here you go

Posted by: Rocco32

Quote:

Originally posted by Jenny
Doing great Rock!

Me, Justin, Rock and his wife are all meeting up in Washington when I get there

We're going to compare abs and have coffee

It's going to be fun

Yeah, I'm looking forward to it! Sad to say, I think we'll only be looking at Jen and Justin's abs, mine get a bit more covered up day by day. This bulking is really making me nervous!!

Posted by: Rocco32

Quote:

Originally posted by Jodi
Here you go

Your competing today! Your gonna do awesome Jodi, we want to hear all about soon as it's over!

Won't tick-tocks kinda make you stocky on the sides?

Posted by: Rocco32

Alright, food for today. I didn't post yesterday, but it was my cheat day. Let's leave it with Subway and a Dominoes pizza and buffalo wings

Meal 1, shake- 2 tbsp PB, 1 cup Oatmeal, 40g prot, 4 strawberries

Meal 2- 1 can tuna, 2 pieces wheat bread, 1/2 cup Fiber one

Meal 3, shake- 2 tbsp PB, 1 cup oatmeal, 4 strawberries

Meal 4- 6oz chicken strips, 1 1/2 cup rice

Meal 5- 40g Micellar Protein, 2 tbsp PB

Cals- 2,720
Pro- 235g, 37%
Carb- 275g, 36%
Fat- 75g, 27%

Posted by: Rocco32

I was thinking of this for a split, what does everyone think?

Mon- Legs, forearms
Tue- Shoulders, abs, calves
Thurs- Chest, Bi's, forearms
Fri- Back, Tri's, abs
Saturday- Shoulders, calves

That way since I need to bring my shoulders up I can work them twice a week. The second time would be less of course, just stimulation.

Posted by: Rocco32

Jodi- do you think hanging Knee-ups can replace reverse crunches? Same number of reps.

Posted by: Jodi

Try feet elevated crunches instead.

Posted by: Rocco32

Feet elevated in the air at 90*? Does that work lower?

Posted by: firestorm

Quote:

Originally posted by rock4832
I was thinking of this for a split, what does everyone think?

Mon- Legs, forearms
Tue- Shoulders, abs, calves
Thurs- Chest, Bi's, forearms
Fri- Back, Tri's, abs
Saturday- Shoulders, calves

That way since I need to bring my shoulders up I can work them twice a week. The second time would be less of course, just stimulation.

**************
The split looks fine but I don't think shoulders 2 times a week is the answer. How about more intensity on that 1 workout?

Also I wouldn't do them the day before chest because then your chest will begin to lag. Front delts are a secondary muscle used for bench presses and Incline movements so they may suffer if you kicked the hell out of your shoulders the day prior.

I would put them at the end of the week. You always train the big muscle groups 1st then the smaller muscle groups. Your shoulders are getting a second workout whenever you do chest(front delts) and Back (primarily rear delts) expectially with rowing movements.

Posted by: Rocco32

Alright Fire, how about:

Mon- Chest, forarms, abs
Tue- Legs, calves
Wed-Off
Thurs- Back, forearms, abs
Fri- Shoulders, calves
Sat- Arms, abs
Sun- Off

???? How many exercises and sets do you do for each workout Fire? I've tried different things with my shoulders, but I can't remember the last time they were sore after a shoulder workout.

Posted by: Jodi

Quote:

Originally posted by rock4832
Feet elevated in the air at 90*? Does that work lower?

IMO there is no such thing as working lower or upper. It works all. Yes 90 degrees.

Posted by: Rocco32

Thanks Jodi! Still waiting to hear how yesterday went!!!

Posted by: Rocco32

Chest Day, RR 1 min rest between sets (That's hard after power week when your used to 3 min rest!)

Incline DB, 3 sets- 70x8, 75x6, 70x6
BP, 3 sets- 155x8, 135x9, 125x9 ( I was really disappointed with this, but my arms were already tired by the time I got to this)
Hammer Decline, 3 sets- 110x10, 130x10, 150x10
Incline Flye, 2 sets- 25x12, 30x7
BB Wrist Curl, 2 sets- 50x20, 50x20
Reverse BB wrist curl, 2 sets- 20x20, 20x20

Swiss ball crunch- 30
Reverse crunch- 20
Bicycles- 10
Side bends- 20

Posted by: Rocco32

Meals for Today

Meal 1, shake- 4 strawberries, 2 tbsp PB, 40g prot., 1 cup oatmeal

Meal 2, pwo shake- 40g protein, 1/2 cup oatmeal

Meal 3- 1 can tuna, 2 slice wheat bread, 1/2 Fiber one, 4 fish oil tabs

Meal 4, Shake- 1 cup oatmeal, 40g Protein, 2 tbsp PB

Meal 5- 6oz Ground turkey, 1 1/2 cup rice, 4 fish oil tabs

Meal 6- 40g prot, 2 tbsp PB

Cals- 3,007
Pro- 286g, 41%
Carb- 287g, 34%
Fat- 87g, 25%

Posted by: ponyboy

Hey Rock, can you tell me how the oatmeal in your shake tastes? I'm thinking it might be a good idea for me, but if I can't drink it then I'm not going to bother forcing it down.

I'm assuming it is a little gritty...do you have a problem swallowing it?

Posted by: Rocco32

I love the protein shake, but you gotta use PB!! I put in two cups of water, no more so it's thick and then transfer it to a large Gatorade bottle after I blend it. That way, in-between drinking, I swirl it to keep the oatmeal from settling on the bottom. I kinda chew it while I drink, but that's just me, you can prob drink it right down. Try it a couple of times, try different ways of making it till you like it. I'm glad I found a way that I like, saves a lot of time! Let me know how you like it!

Posted by: firestorm

Quote:

Originally posted by rock4832
Alright Fire, how about:

Mon- Chest, forarms, abs
Tue- Legs, calves
Wed-Off
Thurs- Back, forearms, abs
Fri- Shoulders, calves
Sat- Arms, abs
Sun- Off

???? How many exercises and sets do you do for each workout Fire? I've tried different things with my shoulders, but I can't remember the last time they were sore after a shoulder workout.

OK Rock one word for this workout: I love it. I expecially like how you had the a good sense to throw legs in between the Chest and Back.
To be totally honest with you,, that is "one" of my workout schedules also, so I'm a bit biased towards it. hahahaha
I think you will love it too Rock.

Posted by: Rocco32

Great, thanks man! I'm always questioning my splits, thanks for confirming this one!! Now I'll just question what I'm doing during workouts!

Posted by: firestorm

Rock no need to question. that is what we are here for. I can give you some REAL GOOD ADVICE THOUGH. I don't know if your familiar with GOPROS workout. Power / Rep Range / Shock but I can tell you this, it is outstanding and was working wonderfully for me last year before my injurie(s). All non workout related. hahaha

Posted by: Rocco32

Yeah FS, I started that last week, but I'm doing different exercises. My confusion with it is the rest times. Gopro seems to suggest to long rest periods than I think is good. And I hope I'm doing enough exercises to last a week!

Posted by: firestorm

I don't know what GP suggested but my rest times are 1 1/2 mins. between sets. On Power days, they may go sometimes 2 mins. How much are your rest times and what did GP suggest?

Posted by: Rocco32

For power he suggested 3-4 min. And for RR 2-3 min.

I'm doing 2-3 min for Power and 1 min for RR

Posted by: J'Bo

Quote:

Originally posted by rock4832
Meals for Today

Meal 1, shake- 4 strawberries, 2 tbsp PB, 40g prot., 1 cup oatmeal

Meal 2, pwo shake- 40g protein, 1/2 cup oatmeal

Meal 3- 1 can tuna, 2 slice wheat bread, 1/2 Fiber one, 4 fish oil tabs

Meal 4, Shake- 1 cup oatmeal, 40g Protein, 2 tbsp PB

Meal 5- 6oz Ground turkey, 1 1/2 cup rice, 4 fish oil tabs

Meal 6- 40g prot, 2 tbsp PB

Cals- 3,007
Pro- 286g, 41%
Carb- 287g, 34%
Fat- 87g, 25%

My suggestions would be to only have one piece of bread in meal 3 and add a piece of fruit...might want to cut down on the pb too...you sound like me about 6 monthes ago when i would go through a 5lb tub of pb in 2 weeks

Posted by: firestorm

Rock, 2-2 for Power I feel is fine. It's pretty close to what I also do as I stated. Now I have to say,, I am something of a mad man when I train. My intensity goes through the roof and my eyes have that serial killer look in them ever time I get ready for my next set and I can tell you,,, 1 minute for RR would never be enough for me. I swear that in most cases I can't wait to start my next set and literally stare at the second hand so I can jump into the next set but I always wait the 1 1/2 mins. Not because I mentally need it but moreso to give the muscles just enough time to recooperate so I can still hit them heavy enough to get my preset number of reps. I think you would really benifit by giving yourself that extra 30 seconds on RR day. Your reps will be sharper and you'll probably be able to handle a bit more weight.

Posted by: Rocco32

That's good advice Fire. I'm like you, i'm ready to jump into the next set, but like today I didn't feel good about the lifts because I was still so weak from the previous. I'll try 1 1/2 min.

Posted by: firestorm

Well that should have been a sure sign to you Rock. Listen to your body. It needed a bigger break even though you mentally didn't think so.

Posted by: Rocco32

Quote:

Originally posted by firestorm
Well that should have been a sure sign to you Rock. Listen to your body. It needed a bigger break even though you mentally didn't think so.

Yeah, I agree with you Fire, but sometimes like then it's hard to know what to plunge ahead with and what to hold back. The whole point of the gym is fatigue, pain and failure.

Posted by: Rocco32

Well, today is supposed to be Leg day RR, but I slept nill last night, and I've got 12 hours of work to head to. No Legs this week I guess. I was really looking forward to it too!

Posted by: Rocco32

Quote:

Originally posted by J'Bo
My suggestions would be to only have one piece of bread in meal 3 and add a piece of fruit...might want to cut down on the pb too...you sound like me about 6 monthes ago when i would go through a 5lb tub of pb in 2 weeks

Yeah, Jodi says to cut some out and do Flax seed or Fish oil caps. It's hard, I like PB! I'm going to start today w/ only 4 tbsp of PB.

Posted by: Rocco32

Meals for today-

Meal 1, Shake- 1 cup oatmeal, 40g protein, 4 strawberries, 2 tbsp PB
Meal 2- 2 pieces Wheat bread, 1 can tuna, 1/2 cup Fiber one, 4 fish oil tabs
Meal 3, shake- 1 1/2 cup oatmeal, 40g protein, 4 strawberries, 2 tbsp PB
Meal 4- 6 oz ground turkey, 1 1/2 cup rice, 4 fish oil tabs
Meal 5- 40g protein, 1 tbsp flax seed oil

Cals- 2,967
Pro- 249g, 37%
Carb- 306g, 38%
Fat- 85g, 26%

Posted by: Jodi

Looking good. How's this weeks progress?

Posted by: Rocco32

Quote:

Originally posted by Jodi

Looking good. How's this weeks progress?

I still feel bad about putting on weight. It's prob all in my head but I feel my waist is getting bigger. And I'm a bit bummed about my tendonitis, I'm afraid I won't be able to do arms this week either, it's not feeling any better

Posted by: Rocco32

Leg Day, since I missed yesterday i decided to do legs on my off day and just take it easier rather than miss it for a week. This is still RR Week.

Leg Ext, 2 sets- 50x10, 60x8
Hack Squat, 2 sets- 50x12, 60x10
One Leg Leg Press, 2 sets- 50x15, 70x15
Lying Leg Curl, 2 sets- 100x8, 100x8
SLDL, 2 sets- 95x10, 115x8
Single Leg Curl, 2 sets- 30x12, 50x10
Standing Calf, 2 sets- 140x15, 160x12

Posted by: Jodi

Quote:

Originally posted by rock4832
I still feel bad about putting on weight. It's prob all in my head but I feel my waist is getting bigger. And I'm a bit bummed about my tendonitis, I'm afraid I won't be able to do arms this week either, it's not feeling any better

Are you gaining too much too fast?

Posted by: Rocco32

5 lbs since the 20th. Is that too much? I'm 188 now a couple days ago I was 190 at 3,200 cal's a day so I dropped to 2,900-3,050 a day and I'm at a stand still. But I feel like I'm getting fat you know?

Posted by: Jodi

Your not getting fat. The goal is 1-2lbs per week. Lift heavy, heavy, heavy and start packing on the muscle. Just keep the diet clean and you'll be fine. If you start gaining more than that, then cut back on the cals.

Posted by: Rocco32

Thanks Jodi, I am eating very clean (except for Saturdays, is that detrimental during my bulk?)

Posted by: Rocco32

Today's Meals-

Meal 1, Shake- 1 cup oatmeal, 40g protein, 4 strawberries, 2 tbsp PB

Meal 2- 6oz chicken, 1 cup rice, 4 fish oil caps

Meal 3, PWO shake- 40g prot, 1/2 cup oats

Meal 4- 2 slices wheat bread, 1 can tuna, 1/2 cup Fiber 1, 4 fish oil caps

Meal 5- 8 oz top round beef, 1 1/2 cup rice, 2 artichoke hearts

Meal 6- 40g prot, 2 tbsp PB

Cals- 3,011
Pro- 310g, 43%
Carb- 265g, 31%
Fat- 89g, 25%

Posted by: Rocco32

Not feeling good today, but still made it to the gym. Back day/ RR

CG Chin, no extra weight 2 sets- 6, 6
Bent over Reverse grip Row, 2 sets- 85x10, 105x9
DB Row, 2 sets- 35x12, 40x11
Pullover machine, 2 sets- 80x15, 95x12

Wrist Curl, 60x20, 60x16
Reverse Wrist Curl, 2 sets- 30x20, 30x15

Decline sit-ups, 2 sets- 15, 9
V-ups (really off balance on these!), 2 sets- 9, 7
Crunch Machine, 2 sets- 80x15, 80x15
Tick Tocks, 2 sets- 20x20, 35x15

Posted by: Rocco32

Shoulder RR Week

DB Press, 2 sets- 60x8, 65x6
Bent Lateral one arm, 2 sets- 15x10, 15x10
Cable Side Lat, 2 sets- 10x12, 15x12
Reverse Pec Deck, 2 sets- 120x12, 120x10
Shrug BB, 2 sets- 185x15, 195x12
Shrug DB, 2 sets- 70x15, 80x12

Posted by: Rocco32

Today is RR for Arms, not alot today, still not feeling good!

Dips, 2 sets BW- 10,10
Alt DB Curl, 2 sets- 40x8, 40x7
Rope Pushdown, 2 sets- 70x10, 80x10
Cable Curl, 2 sets- 60x10, 80x9
Reverse one arm pushdown, 2 sets- 20x12, 30x12
Concentration curl, 1 set- 30x10

Swiss Ball- 30
Knee-ups- 20
Bicycles- 15
Side Bends- 25

Posted by: firestorm

Quote:

Originally posted by rock4832
Yeah, I agree with you Fire, but sometimes like then it's hard to know what to plunge ahead with and what to hold back. The whole point of the gym is fatigue, pain and failure.

True. but,, you need to know how to guage that fatigue and failure. You don't want it coming too soon in your workout. As for pain, you have to know the difference between pain and injury (which I'm sure you do). My point is, it is hard to guage when your ready for the next set when your pacing like a race horse. So the best thing to do is before you even touch a weight decide at that time, what your doing. if it is a Heavy day, be sure to put 1 1/2 mins to 2 mins between each set. If it is a light day or whatever give yourself a minute between. Point is, make the rest time adequate enough for the type of workout your performing.

Posted by: Rocco32

I started Shock week today. I did the pec deck, could barely squeeze 10 reps out and went straight to Incline BB. I had 155lbs on it (which I can normally do 10 reps easy) and couldn't do more than 5 reps. I ended dropping the weight to 115lbs to get in my reps. Is that normal for that much of a drop in weight when supersetting?

Pec Deck superset with BB Incline, 3 sets/Pec Deck- 165x10, 165x8, 150x8/Incline BB- 155x5, 115x8, 115x8

Incline Flye superset w/ Dip, 2 sets/Flye- 30x10, 30x10/Dip- 7,5

HS Incline Drop set, 2 sets- 40x10, 30x10/ 50x10, 40x6

Wrist Curl superset w/reverse wrist curl, 2 sets/Wrist curl- 60x20, 60x20/Reverse wrist curl- 30x20, 30x20

Swiss ball- 30, 15
Knee up- 25, 15
Bicycle- 15, 10

My shoulders were burning at the end of this workout, not so much my shoulders. I didn't feel it at all in my chest during dips. And I started getting a deep burning in my left elbow that is still there. Everytime I went down with the fly, I thought my arm was going to collapse from the pain in the elbow.

Posted by: ponyboy

Yup, those shock sets are killer. The point is to totally exhaust your muscles in a short period of time with low volume and no rest periods, so as long as you did that, then you're fine.

Wait until leg shock day!

Posted by: Rocco32

That's tomorrow PB, right before a 12 hour shift in the ER. Good thing they got Wheelchairs there!!

Posted by: Jodi

So ummm, wheres the meal updates?

Posted by: Rocco32

Sorry Jodi, I'll start again tomorrow. I just feel I write the same thing down day after day...

Posted by: Rocco32

Today is Shock for Legs. I had trouble going up the stairs in the Gym afterwards!

Leg Ext, 2 sets- 50x10, 60x10 Superset w/
Squat, 2 sets- 115x10, 135x10

Leg Ext, 2 sets- 60x10, 65x9 Superset w/
Leg Press, 2 sets- 230x10, 320x10

Lunge, dropset- 20x10, 10x9

Lying Leg Curl, 2 sets- 90x10, 100x9 Superset w/
SLDL, 2 sets- 95x10, 105x10

Single Leg Cur, drop set- 50x10, 30x7

Standing Calf Raise, 1 set- 160x15
Standing Calf Raise, drop set- 160x12, 120x8, 80x8

Posted by: Rocco32

Here are my meals for today. I'm glad you asked me to do this Jodi, I realised my cals are too high, but too late for today.

Meal 1, Shake- 4 strawberries, 40g protein, 1 1/2 cup oatmeal, 2 tbsp pb

Meal 2, PWO shake- 40g protein, 1/2 cup oatmeal

Meal 3- 3oz chicken strips grilled, 1/2 cup rice 4 fish oil caps

Meal 4- 1 piece wheat bread, 1 can tuna, 1/2 cup fiber 1, 1 orange

Meal 5, shake- 1 1/2 cup oatmeal, 2 tbsp pb, 40g protein

Meal 6- 1 cup rice, 8 oz turkey

Meal 7, shake- 40g protein, 1 tbsp flax seed oil

Cals- 3,345
Pro- 299, 39%
Carb- 311, 31%
Fat- 96g, 28%

Posted by: Rocco32

OK, how do I equal my diet out better to 40/40/20 without adding too many calories, and not dropping cal's below 2,900? The only day I eat 7 meals is Tue and Fri.

Posted by: Jodi

How many cals you looking to eat?

Posted by: Rocco32

Let's see, I weighed in at 193 this morning. So for a bulk maybe 3,000-3,150? That would be a slow bulk correct?

Posted by: Rocco32

I have a problem with Thursday's however. I start clinicals this Thursday. That means I leave for the place at 6am. Clinical starts @ 7am and goes until 12noon. During that 5 hours I'll have nothing to eat. We've already be told we can't bring any bags or anything like that since there would be no place to put it. The best I can think of is take a shake to drink right before clinical and have a protein bar that I can keep in my pocket to eat around 9:30. Any helpful thoughts or suggestions?

Posted by: Rocco32

Today is Shock for Back

Pullover, 3 sets- 110x10, 125x10, 140x10 Superset w/
WG Pulldown, 3 sets- 90x10, 95x10, 100x7

Row Machine, 2 sets- 50x10, 60x10 Superset w/
Reverse Grip Bent Row, 2 sets- 105x10, 95x10

CG Row, 1 dropset- 100x8, 80x6, 60x6

Wrist Curl, 2 sets- 70x20, 70x10 Superset w/
Reverse wrist curl, 2 sets- 40x13, 40x10

Decline Sit-up- 2.5x12, 2.5x8
V-ups- 12, 8
Machine Crunch- 85x15, 85x15

I don't like the Row Machine. Anyone think of a good back exercise to superset w/ reverse grip row?

Posted by: Rocco32

Food for Today

Meal 1, Shake- 2 ice cubes, 40g protein, 1 1/2 cup oatmeal, 1 tbsp pb

Meal 2- 1 cup rice, 8oz Ground Turkey

Meal 3, Shake- 1 tbsp PB, 40g Protein, 1 cup oatmeal

Meal 4, PWO Shake- 40g prot, 1/2 cup oatmeal

Meal 5- 1 Whole Wheat Bread, 1 can tuna, 1/2 cup Fiber one

Meal 6- 8oz Steak, 1 cup rice

Meal 7- 40g protein, 1 tbsp flax seed oil

Cals- 3,498
Pro- 345, 42%
Carb- 294, 31%
Fat- 99g, 27%

Posted by: Rocco32

I think I'd like to use TP's Carb cycling to help Bulk. Jodi or TP, do you have the time to help me put that together?

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