Chunky Monkey to Hunky [Forum Archive]

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Chunky Monkey to Hunky

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Posted by: rock4832

Alright, this will be my Journal Starting Feb 1- 12 weeks out from my first BB Competition. AAAaahhhhhgggggg!

No Whoring in this Journal, only training and diet posts. Feel free to whore up my other journal though

Posted by: rock4832

I will be doing TP's Carb Cycling with Jodi as my mentor and coach! Yeeaaahhhh Jodi!

The following are the supplements I will be taking:
Optimum Nutritions Whey Protein
Body Tech Creatine (may cut it out soon)
ALA
ECY Stack
Leptigen
Xtreme Formulation's ICE
Xtreme Formulation's Ulitimate Peptide
Fish Oil
Lipoderm-ultra/Ab-solved
and a whole slew of vitamins!

I'll start Cardio in 6 weeks, that will be 6 weeks out from the Competiton.

Posted by: Jenny

I love the name

Looks great in here my friend

Posted by: Rissole

All the best my good buddy

Go da hunky

Posted by: rock4832

Thanks Jen and Ris!

Although Ris- that bicep is intimadating me in here!

J/K

Sunday will be my first High Carb day. I will also work out and go to work, so it should look something like this:

9:00am Meal 1, Prew/o Shake- 1.5 cup Oats, 40g Protein, 1 TBSP PB, 3 Fish oil Tabs, 1 plum

11:30am Meal 2, Post w/o Shake- 1 cup oats, 1 pear, 50g Protein

1:00pm- Leptigen

2:30pm Meal 3- 1 cup of rice, 2 Turkey Burgers, 1 cup of green beans, 1 plum, 3 fish oil tabs

5:30pm Meal 4- I'll be at work doing Sec, so I'll need like a shake for this meal. Shake- 40g Protein, 13 fish oil Tabs (no fat in the shake)

6:30- Leptigen
8:00pm Meal 5- 1 cup rice, 1 cup Zucchuni, 1 plum, 5oz Steak, 3 fish oil tabs.

11:15pm Meal 6 Shake- 30g protein, 10 fish oil tabs

How does this look? This is harder putting together than I thought!

Posted by: Jodi

Quote:

Originally posted by rock4832
Thanks Jen and Ris!

Although Ris- that bicep is intimadating me in here!

J/K

Sunday will be my first High Carb day. I will also work out and go to work, so it should look something like this:

To start, you have too much fat. Let's see how we can fix this up.

9:00am Meal 1, Prew/o Shake- 1.5 cup Oats, 40g Protein, 1 TBSP PB, 3 Fish oil Tabs, 1 plum

Take out the PB because you have the Turkey Burgers which is 1 High Fat Protein, then you have the Steak which is your second high fat protein meal. Also, make it 5 Fish Oil

11:30am Meal 2, Post w/o Shake- 1 cup oats, 1 pear, 50g Protein

Good

1:00pm- Leptigen

2:30pm Meal 3- 1 cup of rice, 2 Turkey Burgers, 1 cup of green beans, 1 plum, 3 fish oil tabs

Make it 5 Fish Oil

5:30pm Meal 4- I'll be at work doing Sec, so I'll need like a shake for this meal. Shake- 40g Protein, 13 fish oil Tabs (no fat in the shake)

Only 5 Fish oil. This diets is not high in fat but not low in fat either.

6:30- Leptigen
8:00pm Meal 5- 1 cup rice, 1 cup Zucchuni, 1 plum, 5oz Steak, 3 fish oil tabs.

Skip the Fish Oil

11:15pm Meal 6 Shake- 30g protein, 10 fish oil tabs

Make it only 5 Fish oil

How does this look? This is harder putting together than I thought!

Other than the fat it looks good. You only need 20 fish oil caps per day

Posted by: atherjen

GOOO ROCK!!!!!

Best of luck hun, Ill def be following along!!

Posted by: rock4832

Thanks Atherjen! I'm so glad you visit my journal, you always have great things to say!

Alright, Sundays High Carb is settled with Jodi's corrections!

Now- Monday's Low Carb

9:00am Meal 1, Prew/o Shake- 1.5 cup Oats, 40g Protein, 5 Fish oil Tabs, 1 plum

11:30am Meal 2, Post w/o Shake- 50g Protein

12:45- Leptigen

2:30pm Meal 3, Shake- 40g Protein, 5 fish oil Tabs ( I don't want 3 shakes in a row, but i'll be in lecture from 1-4 with no break. No food allowed. Should I do something different with Meal 2 the post w/o meal?)

3:45- Leptigen

5:30pm Meal 4- 5oz Steak, 1 pear, 1 cup Zucchuni, 2 cups rice

8:30pm Meal 5- 30g protein, 1 cup green beans, 5 fish oil tabs

Posted by: atherjen

your welcome hun, but dont thank me!!

hmm "11:30am Meal 2, Post w/o Shake- 50g Protein"

-wheres the carbs?

Posted by: rock4832

Shoot, your right athejen! Switch the carbs from the prew/o to the one post w/o. That's what I meant to put!

Posted by: atherjen

hehe no no. keep the carbs preworkout!! move the ones in meal 4(the rice)

Posted by: Jodi

Carbs pre and post workout

Can you change meal 1 instead?

Posted by: rock4832

So have carbs only pre and post w/o and drop the carbs in meal 4? My meal 1 is always the same for pre w/o. I can't eat many eggs w/o problems and I can't stand cooked oats.

Posted by: Rissole

I blend my oats till they're like powder and mix with the eggs to cook

It goes like bread. I cook it in a pot and flip it when its almost done and your left with a round "loaf" cut into triangles and 'voila'

Alternately, powder up oats as b4 and mix into shake, its abit gritty but you can get it down ok

Hey Jodi, is there much difference between rolled oats and oatbran??

Posted by: rock4832

you mix the oats dry in the mixer Ris? How many eggs do you cook? 2 whole and 7 whites? Sounds interesting! How much oats though Ris? I need to do 1.5 cups to get my carbs for the day.

Posted by: P-funk

go get 'um rock.......good luck man

Posted by: Rissole

I fill a cup to 200ml line and use a bar mix blender thing to destroy oats

Yes, dry.
Then 8 whites + 2 whole eggs in the pot and just chuck the oats into that and mix with a spoon, you could use the bar mix thing if you wanted but a spoon is easier to clean

I dont know my carb levels, i just eat exactly what Han has told me too

Posted by: Jill

Good luck-but you are a 'hunk' already!

Posted by: rock4832

Thanks P-funk and Jill! My body image changes about every 1/2hr! I think it depends which mirror I walk past

I tried the oats and eggs. Pretty good! Although I don't think I can go much over 1 cup of oats though. It takes forever to eat!

So meal 1 on Monday, Low Carb will be 2 whole eggs, 1 cup oats, 1 plum and 5 fish oil tabs.

Jodi, is there any meat or sausage I could put in too? Just wondering

Posted by: atherjen

Quote:

Originally posted by rock4832

So meal 1 on Monday, Low Carb will be 2 whole eggs, 1 cup oats, 1 plum and 5 fish oil tabs.

hmm I think 2 whole eggs is too much fat in that first meal. why not add more egg whites for more protein? or any sort of lean protein for that matter!

I think your INSANE to not like cooked oats.

its my fav!!

Posted by: BabsieGirl

Good luck Rock!

Posted by: Jodi

Quote:

Originally posted by rock4832
Thanks P-funk and Jill! My body image changes about every 1/2hr! I think it depends which mirror I walk past

I tried the oats and eggs. Pretty good! Although I don't think I can go much over 1 cup of oats though. It takes forever to eat!

So meal 1 on Monday, Low Carb will be 2 whole eggs, 1 cup oats, 1 plum and 5 fish oil tabs.

Jodi, is there any meat or sausage I could put in too? Just wondering

I think the 2 whole eggs are fine because that low carb day has only one other meal that is a high fat protein and you are suppose to have 2 so you can count the eggs as your 1st high fat protein meal and the steak as your 2nd high fat protein meal. You could do 1 whole egg and the rest whites with some lean ground sirloin or 2 whole eggs with the rest whites and lean ground turkey. No sausage

Posted by: PreMier

Hey rock

Jodi-- Three things destroy oil(light, air, HEAT) And putting an oil in a geltab requires heat. Also isnt wheat germ oil better than fish?

Posted by: Jodi

Wheat germ oil? Your kidding right? Its high in n6 and n9 but there are very little n3's. That means you are getting very little EPA/DHA. Your body must convert the very little omega into EPA/DHA and it doesn't convert at 100%. I think wheat germ oil is high in Sat fat as well.

Quote:

Fish Oil Processing:
All fish oil for dietary supplements is refined to a lesser or greater degree. Refining requires bleaching clays, heat under vacuum, winterization and deodorization (molecular distillation). We cannot classify any of these processes as natural or gentle, however they are necessary in order to produce a pure and safe product for human consumption.

Molecular distillation is the only method (currently) that can remove metals, pcbs and other toxins to below detectable levels for human consumption. A molecular distillation process that takes only 45 seconds at 250 degrees C under high vacuum. This shortening of the "sit" or "residence" time for the process greatly improves the quality because it guarantees that no trans fats are created. Other molecular distillation processes and steam distillation have the potential to create trans fats because of the length of time the oil sits at high temperature.

Molecular distillation is also used to concentrate and increase the levels of EPA and DHA well above the standard 18% EPA and 12% DHA. Molecular distillation must occur before concentration begins! If the fish oil is concentrated prior to distillation it will also concentrate the PCBS's, metals and other toxins significantly increasing their levels. Therefore it is essential that fish oil be molecularly distilled prior to concentration.

Here is a quote from an article on fish oil processing.

Please read my articles on fish oil in the sticky in Diet and Nutrition to understand why Fish oil is by far the best EFA you can possibly take.

Posted by: PreMier

Maybe I am thinking of the wrong(wheat) oil...

Anyways thanks.

Posted by: bludevil

Rock,

Good luck, I'm pulling for ya

Per your PM, here's the fat loss training routine I used while on carb cycling diet.

For some reason it will not let me copy url, so navigate to www.abcbodybuilding.com
In the top navigation menu, mouse over Workouts tab and click on Wourkout Index Page. Scroll down to Hardcore Training Programs section and find "12 Weeks to Burning Fat " The Workout "

I kept to the routine pretty strict except I only did cardio 1 day a week instead of 2. I also only did abs 1 day a week doing 200 reps. 4 sets of 50 with varying exercises.

Posted by: bludevil

FYI, the last 4 weeks of diet, I stacked Ergolean MC with Ab-solved.

Posted by: rock4832

Thanks for the link, I'm checking it out! Did you notice good results with the Ab-solved?

Posted by: rock4832

THREAD OFFICIALLY OPEN, THE CUT BEGINS!!!

Today was Push 1A

Bench, 4 sets-
195x8
195x5
195x6
185x5 (6 w/ help from spotter)

Decline HS, 3 sets-
20x8
230x7
240x6 *PB

Incline Flye, 1 set-
40x8 *PB

Squat, 3 sets-
135x8
155x8
165x7 *PB

Leg Press, 3 sets-
360x8
410x8
450x8

DB Press, 3 sets-
60x8
60x6
60x5

Side Laterals, sitting 3 sets-
25x7
20x8
20x7

Machine Bent Laterals, 3 sets-
20x8
25x8

Dips, 2 sets-
10x8
20x7

Behind Head Tri Ext, 2 sets-
40x10
60x8

One Hand DB Ext, 1 sets-
25x8

Standing Calf, 3 sets-
255x8
275x8
282.5x7 *PB

Donkey Calf, 3 sets-
200x8
230x8
250x8 *PB

Posted by: atherjen

Yee Haw!! let the fun begin!! 12 weeks to go! Your going to do great!!
nice workout too!

Posted by: rock4832

Jen- I'm looking soooo forward to this!

Thanks for the support

Here is Tuesday, NO CARB DAY! Please check to see if I have it right!

6:30- Meal 1- 40g Protein, 5 fish oil Tabs

9:30- Meal 2- 40g Protein, 5 fish oil Tabs

12:00-Meal 3- 2 Turkey Burgers, 1 cup Broccoli, 5 fish oil Tabs

3:00- Meal 4- 40g Protein, 5 fish oil Tabs, 1 cup Green Beans

6:30- Meal 5- 5oz Steak, 1 cup Broccoli, No fish oil Tabs

10:30- Meal 6- 30g Protein, 5 fish oils

Tear it apart!!!

Posted by: IainDaniel

Holy Protein Powders Batman!!!!

Pourquoi?

Posted by: rock4832

Clinical 8 hours and then lecture 4 hours. I do what I can

Posted by: IainDaniel

What kind of Turkey Burgers do you get?

r they homemade?

Posted by: IainDaniel

And why no Cottage cheese during the cut?

Posted by: rock4832

Jodi said no Cottage Cheese! That's good enough for me!

The Turkey burgers I get are already made, packaged 4 to a pack. I forget who makes them though. Pretty good though.

Posted by: IainDaniel

I wonder why she said no Cottage Cheese

Posted by: Jodi

Cottage cheese has too much sugar for a contest diet.

Posted by: Jodi

Quote:

Originally posted by rock4832
Jen- I'm looking soooo forward to this!

Thanks for the support

Here is Tuesday, NO CARB DAY! Please check to see if I have it right!

6:30- Meal 1- 40g Protein, 5 fish oil Tabs

Fine

9:30- Meal 2- 40g Protein, 5 fish oil Tabs

Do 3 fish oil

12:00-Meal 3- 2 Turkey Burgers, 1 cup Broccoli, 5 fish oil Tabs

3 Fish oil

3:00- Meal 4- 40g Protein, 5 fish oil Tabs, 1 cup Green Beans

Fine

6:30- Meal 5- 5oz Steak, 1 cup Broccoli, No fish oil Tabs

Fine

10:30- Meal 6- 30g Protein, 5 fish oils

Fine

Tear it apart!!!

Why so much protein? Where is the real food? You need food

Posted by: rock4832

What is a good protein food source for before bed? I could make that real food. I'm in school and clinicals the rest of the time. They don't let you out to eat when you want but I can whip out a protein shake in the bathroom

Posted by: rock4832

For anyone who is interested, here are the vitamins I take daily. I get my vitamins from Shakley.

Alfalfa x18
Multivitamin x4
B-complex x4
Vit E x4
Vit C x9
Caroto-Max x1
Immune Builder x4
Garlic x4
Calcium x6
Zinc x2
Mental Acuity x3
Coenzyme x3
Stress Relief x2
Joint and Wellness x10

Alot huh?

Posted by: Jodi

Quote:

Originally posted by rock4832
What is a good protein food source for before bed? I could make that real food. I'm in school and clinicals the rest of the time. They don't let you out to eat when you want but I can whip out a protein shake in the bathroom

Any protein except for the ones I mention not acceptable. Chicken, fish, tuna, eggs, beef etc....

Posted by: P-funk

Quote:

Originally posted by rock4832
For anyone who is interested, here are the vitamins I take daily. I get my vitamins from Shakley.

Alfalfa x18
Multivitamin x4
B-complex x4
Vit E x4
Vit C x9
Caroto-Max x1
Immune Builder x4
Garlic x4
Calcium x6
Zinc x2
Mental Acuity x3
Coenzyme x3
Stress Relief x2
Joint and Wellness x10

Alot huh?

Posted by: bludevil

Quote:

Originally posted by rock4832
Did you notice good results with the Ab-solved?

I lost about an half inch around the waist while on Ab-solved. I don't really know how much ab-solved aided though, because of the diet. Ab-solved did make my skin feel tighter after applying it.

Posted by: rock4832

Today is Low Carb day and I've already eaten all my Carbs!

Yeah.

Pull 2A

HS Pulldown, 3 sets-
240x8
250x8
260x6 *PB

BB Row, 3 sets-
155x8
165x6 *PB
165x6 (Not so sure how good my form is though with this weight)

Assisted Pull-up, 1 set-
6

DB Shrug, 3 sets-
120x8
120x8
120x8

Lying Leg Curl, 3 sets-
120x8
130x6 *PB
130x6

SLDL, 2 sets-
135x8
155x8 (my back hurt from Deads last week and Bent-over Row, messed up my sit-ups too)

Incline DB Curl, 3 sets-
35x8
35x8
40x4

Concentration Curl, 2 sets-
35x6
35x4

Reverse Curl Str8 bar, 2 sets-
60x8
60x8

Forearm Curl, 3 sets-
90x8
90x8
90x6

Reverse Wrist Curl, 3 sets-
60x6 *PB
50x8
50x6

Then I worked on my grip a bit.

Posted by: rock4832

Got a question, when I do HS Pulldowns, or DB curls I always like to do it alternating sides. But what I do is 3 on the right, 3 on the left, etc until my set is done. Is that bad?

Posted by: Jodi

Quote:

Originally posted by rock4832
Got a question, when I do HS Pulldowns, or DB curls I always like to do it alternating sides. But what I do is 3 on the right, 3 on the left, etc until my set is done. Is that bad?

You should do 6-8 consistant reps per side. I prefer to do 1 arm at a time too but always hitting failure or close to before working the other side.

Posted by: rock4832

Alright, thanks Jodi!

Here is my meals for Wed. HIGH CARB DAY

7:00-Meal 1- 40g Protein, Oats, 5 fish oil

9:30-Meal 2- 40g Protein, Yam (post w/o)

1:00-Meal 3- 2 Turkey Burgers, Rice, 1 cup Broccoli, 1 clementime

4:00-Meal 4- 1.5 can tuna w/Mushrooms, 5 fish oil

7:00-Meal 5- Steak, Rice, Broccoli, Clementime

10:00-Meal 6- 30g protein, 5 fish oil

How's this look?

Posted by: Jodi

Quote:

Originally posted by rock4832
Alright, thanks Jodi!

Here is my meals for Wed. HIGH CARB DAY

7:00-Meal 1- 40g Protein, Oats, 5 fish oil

You need a piece of fruit here

9:30-Meal 2- 40g Protein, Yam (post w/o)

You need a piece of fruit here

1:00-Meal 3- 2 Turkey Burgers, Rice, 1 cup Broccoli, 1 clementime

4:00-Meal 4- 1.5 can tuna w/Mushrooms, 5 fish oil

7:00-Meal 5- Steak, Rice, Broccoli, Clementime

10:00-Meal 6- 30g protein, 5 fish oil

Make it 10 Fish so to get your 20 caps in

How's this look?

Could you start posting daily macros please

Posted by: rock4832

Sure Jodi, but not on the High Carb days right?

And should I count in the protein from ICE? That's 30g of protein a serving. And Leptigen?

Posted by: Jodi

Nothing changes from NO- Low or High days except the carbs. Keep the fat and protein consistant and only carbs adjust. So yes, I want 20 caps everyday, no matter what day it is.

Don't worry about the protein from the ICE. The LG has such few cals that you don't need to count that either.

Posted by: rock4832

No, I was talking about the daily macro's!

You don't need that on High carb days do you?

Posted by: rock4832

Well today is NO CARB day. Holy Crap is this hard!!!

I'm soooo hungry, but not stomach growling hungry but kinda shaky hungry like my body is saying it's missing something and won't work till it gets it!

Posted by: bludevil

Eat lots of veggies and up the water on No carb day to get past hunger pains.

Posted by: rock4832

So I can eat past my 3 cups of veggies?

Posted by: bludevil

I only ate my stated 3 cups of veggies but on No Carb day my 3 cups was probably more like 1 1/2 cups per meal. That's just me. If your training for a comp then you may want to stick with the guidelines.

Posted by: rock4832

YOU TEASE!!!

LOL

Posted by: rock4832

Next Low Carb (Thursday)

8:00-Meal 1- 1.5 cup oats, 40g Protein, Clementime, 5 fish oil

10:30- Meal 2- 50g Protein, 8oz Yam, 1/2 apple,

1:30- Meal 3- 40g Protein, 5 fish oil

4:00-Meal 4- 1.5 cup Rice, 2 Turkey Burger, Clementime 3 fish oil

6:30-Meal 5- 6oz Steak, 1 cup Broccoli

11:00-Meal 6- 30g Protein, 7 fish oil

These are the daily macro's NOT including the clementimes, apple and vegetables

Cals- 2482
Fat- 74, 28%
Carb- 194, 29%
Prot- 260, 43%

How does this look?

Posted by: rock4832

NO CARB Friday

8:00- 20G Protein, 5 fish oil (eye opener

)

10:00- 40G Protein, 5 fish oil (first real meal)

1:00- 2 Turkey Burgers, 1 cup Broccoli

4:00- 9oz Tuna w/Mushrooms, 1 cup Green Beans, 5 fish oil

7:00- 7oz Steak, 1 cup Broccoli

11:00- 40G Protein, 5 fish oil

Cals- 1698
Fat- 67, 35%
Carb- 15, 3%
Prot- 267, 62%

Posted by: rock4832

Should I try and not work out on No Carb days?

Posted by: Jill

My rest days are USUALLY the no carb days. No carb days suck, IMO. Im planning mine tomorrow.

Keep up the good work!

Posted by: Jill

How did you calculate your daily calories, and %? I know my carbs, protein and fats, just not sure how to do the math? Thanks!

Posted by: PreMier

carbs and protein are 4cals. Fats are 9cals. Take cals from carbs or protein or fat and divide by total cals and should give you a percent.

Is that what you were asking?

Ie: 300grams carbs(1200cals)
300grams protein(1200 cals)
50grams fat(450 cals)
Total cals:2850

1200/2850= .42
1200/2850= .42
450/2850= .15

Posted by: rock4832

That's one way to do it Premi! Me, I just go to www.fitday.com and fill in the blanks

Yeah, I don't think I'll have an effective w/o on no carb days! Thanks Jill

Posted by: atherjen

I use fitday too Rock! what a life saver it is eh!
and by no means I wouldnt even attempt to train on NO carb days... Ill only do cardio and manbe abs on that day, but thats it.
Keep it up!

Posted by: rock4832

Well, I should train on Sunday since it's a low carb day and the day after is no carb. But I work 7am-7pm. Gym will be closed so I don't see that happening. So do I take 2 extra days off from the gym to get back on track?

Push 1B

Incline DB, 4 sets-
85x7
85x5
75x6
70x5

HS Bench, 3 sets-
130x8
140x6
140x4

Pec Deck, 1 set-
150x7

Hack, 3 sets-
140x8
150x8
160x7

One Leg Press, 3 sets-
160x8
170x8
180x8

HS Military, 3 sets-
190x8
200x4
180x4

Cable Side, 3 sets-
30x5
25x7
20x8

Reverse Pec Deck, 3 sets-
140x8
142.5x7
142.5x7

Pushdown, 3 sets-
100x8
120x8
130x6

Reverse one arm pushdown, 2 sets-
40x4
30x7
30x6

Standing Calf, 3 sets-
275x8
295x8
295x6

Sitting Calf, 3 sets-
120x8
140x6
140x6

Posted by: rock4832

When I do Legs or calves or pulling movements, i can go heavy on the first set, up the weight and still do good on subsequent sets.

But when I do Bench, MP, pushing movements, I do much worse on subsequent sets, so either my reps drop drastically or the weight (Or both)

What's up with that?

Posted by: Jill

Thanks Rock!! I am training this no carb day, I think im going bananas!!!

Posted by: rock4832

Haha, I'm sorry Jill! Have fun and let me know how it goes

Posted by: Jodi

Quote:

Originally posted by rock4832
Next Low Carb (Thursday)

8:00-Meal 1- 1.5 cup oats, 40g Protein, Clementime, 5 fish oil

10:30- Meal 2- 50g Protein, 8oz Yam, 1/2 apple,

1:30- Meal 3- 40g Protein, 5 fish oil

4:00-Meal 4- 1.5 cup Rice, 2 Turkey Burger, Clementime 3 fish oil

6:30-Meal 5- 6oz Steak, 1 cup Broccoli

11:00-Meal 6- 30g Protein, 7 fish oil

These are the daily macro's NOT including the clementimes, apple and vegetables

Cals- 2482
Fat- 74, 28%
Carb- 194, 29%
Prot- 260, 43%

How does this look?

We need to lower the fat somewhere. How much fat in the Turkey Burgers?

Training on no carb days is fine so long as you are training on all low carb and high carb days. Your rest days ALWAYS need to be no carb.

Posted by: rock4832

There is 9 grams of fat in the burgers. So that's 18g of fat

Posted by: rock4832

Pull 2B

Deads, 3 sets-
295x6
305x6
315x4 *PB (not as many reps as I wanted though)

HS Row, 3 sets-
240x8
250x7 *PB
250x7

R Pulldown, 2 sets-
120x7
120x7

BB Shrug, 3 sets-
255x8
265x8
275x8 *PB

Behind Back Shrug, 2 sets-
225x8
225x8

Lying Curl, 3 sets-
90x8
100x8
110x8 (different weights because I used a different machine)

DB Curl, 2 sets-
45x8
45x7 ( to much cheating towards end I think. Might start doing these sitting)

Hercules, 2 sets-
40x8
50x6

Hammer, 2 sets-
35x7
30x10

Wrist Curl, 3 sets-
100x8
100x5
90x5

Reverse Wrist curtl, 3 sets-
60x8
60x7
50x7

Cable Crunch, 3 sets-
110x10
120x10
130x7

Machine Crunch, 3 sets-
140x8
145x8
150x5

W/O took 1hr and 10 minutes

Posted by: rock4832

I was thinking. I feel my tri's take over quite a bit when I do shoulders. Plus I do quite a bit of push exercises for chest. One of the Push days should I take out either the Hammer MP or the DB MP and rather do Front Raises?

Posted by: Jodi

Quote:

Originally posted by rock4832
There is 9 grams of fat in the burgers. So that's 18g of fat

Yeah, we need to cut that down to 1 burger and add in another protein source.

Posted by: Jodi

Quote:

Originally posted by rock4832
I was thinking. I feel my tri's take over quite a bit when I do shoulders. Plus I do quite a bit of push exercises for chest. One of the Push days should I take out either the Hammer MP or the DB MP and rather do Front Raises?

Keep the hammer and take out the DB and do some fronts.

Posted by: rock4832

Awesome! Sounds good Jodi!

Is there any limit to how much flounder I can eat?

And can I use Lemon Juice to add flavor to food?

Posted by: Jodi

Try not to go above 40G unless you are absolutely starving.

Lemon juice is fine - use all you want.

Posted by: rock4832

But I can eat Flounder every day right? Maybe i'll eat 1 burger and 3oz of flounder then for those meals.

Posted by: Jodi

Quote:

Originally posted by rock4832
But I can eat Flounder every day right? Maybe i'll eat 1 burger and 3oz of flounder then for those meals.

You can eat fish whenever you heart desires

Posted by: IainDaniel

Looking good Rock

Surviving so far? Notice any affects on workouts?

Posted by: rock4832

No effects on w/o's so far, some lifts are still going up. But almost one week in and I don't look ready for competition yet, WTF?

Everyday that goes by I get a bit more nervous. But I tell you, no carb days (which today is one) is tough!! Especially doing 12hr in an ER. Glad your back!

Posted by: P-funk

Just be patient man. It is hard, I know, it happens to me whenever I diet. I am 16 weeks out and I am sweating bullets everday that I will not be ready in time.

Posted by: rock4832

Well you look much better than I do P-funk! You'll do great

Today is High Carb day, here is my meals

9:00 Meal1- 40g protein, 1.5 cup oats, 1/2 apple, 5 fish oil tabs

11:30 Meal2- 50g protein, 1 cup oats, 1/2 apple

2:00 Meal 3- 1 turkey burger, 3oz flounder, 1.5 cup rice, 1 clementime, 3 fish oil tabs

3:30- Leptigen

5:00 Meal 4- 5 oz Steak, 1.5 cup Zucchini, 3 fish oil tabs

8:00 Meal 5- 30g protein, 9 fish oil tabs

Posted by: rock4832

Tomorrow is a low carb day, but it is impossible for me to w/o. Does that change my meals at all? And I plan to do that w/o on Monday a no carb day but taking it very light just so I don't mess up my schedule.

Posted by: rock4832

Push day 1A- I'm thinking of lowering the weight a bit and pyramiding up but still trying for around 8 reps when possible.

Bench, 4 sets-
165x8
185x8
205x5
185x5 (once I lose it, I lose it)

DB Bench, 2 sets-
65x8
70x8

HS Decline Bench, 2 sets-
250x7
260x8 *PB

Squat, 3 sets-
155x8
165x8
175x7

Leg Press, 3 sets-
450x8
470x8
490x7

DB Front Raise, 3 sets-
15x10
20x8
25x7

Lateral Raise, 3 sets-
15x8
20x7
20x8

Rear DB One arm, 2 sets-
10x8
15x7

Dip, 3 sets-
20x8
25x7
25x4

Skullcrusher, 2 sets-
70x10
70x8

Standing calf, 3 sets-
295x8
315x7
315x7 *PB

Donkey calf, 3 sets-
250x8
270x8
290x8 * PB

I'm going up in weight on calves fairly quickly, but I'm not noticing any improvement at all in my calves.

Posted by: Jodi

Quote:

Originally posted by rock4832
Tomorrow is a low carb day, but it is impossible for me to w/o. Does that change my meals at all? And I plan to do that w/o on Monday a no carb day but taking it very light just so I don't mess up my schedule.

Swap the days so that your workout is on the low carb day.

Posted by: Jodi

Quote:

Originally posted by rock4832
Well you look much better than I do P-funk! You'll do great

Stop being so down on yourself. Your going to do great

Meals look good, excepte its high carb day. You aren't suppose to be measuring carbs

Posted by: rock4832

So today is high carb, tomorrow is no carb, Monday is low carb, tuesday low carb, wed no carb? I plan to w/o very light pull on monday and then resume my reg w/o schedule on tues.

Posted by: greekblondechic

when u get on that stage will you change your name to rocky?

Posted by: rock4832

Yeah, the "Italian Stallion" and I'll call my wife Adrienne!

Posted by: greekblondechic

lol, jodi is gonna be on my ass about my diet so bad after my refeed

hi jodi

Posted by: Jill

Ever eat Salmon, seeing that you like fish? Its my fav fish!

Posted by: rock4832

Salmon is good but it's expensive. I can pick up Flounder really cheap! Salmon is for special occasions!

Posted by: Jodi

Quote:

Originally posted by rock4832
So today is high carb, tomorrow is no carb, Monday is low carb, tuesday low carb, wed no carb? I plan to w/o very light pull on monday and then resume my reg w/o schedule on tues.

Then lets do this instead. It maybe what you already suggested

Today - High
Sunday -No
Mon - No
Tues. High
Weds. No

Oh and peoples can we pretty pretty please keep the whoring down in here. Thank you

Posted by: rock4832

Today is NO CARB, but I wanted to do a little w/o to stay on schedule. I did few sets and lessened the weight.

Pull 2A Light

HS Pulldown, 2 sets-
180x12
180x12

BB Row, 2 sets-
95x12
95x12

Cable Row, 2 sets-
60x12
60x12

DB Shrugs- 2 sets-
75x12
75x12

Lying Leg Curl, 2 sets-
70x12
90x12

Isolated standing Leg Curl, 2 sets-
20x12
40x12

Incline DB Curl, 2 sets-
25x12
30x12

Concentration curl, 2 sets-
25x9
25x8

Reverse BB Curl, 2 sets-
45x12
45x11

DB Wrist Curl, 2 sets-
30x15
35x15

DB Reverse wrist curl, 2 sets-
20x12
20x11

Sit-ups, 2 sets-
20
15

Crunches on Ball, 2 sets-
22
20

Grip work (holding BB with weight), 3 sets-
205x20 sec
225x20 sec
245x20 sec

Posted by: rock4832

Here is what I'm thinking of doing. Several questions in here so pay attention!

1) Alternating Light and Heavier days. For my joints and also I think my muscles acclimate fairly quickly to routines. So Push 1A will be light this week with reps between 10-15, and Pull 2A will be heavy with Reps between 4-8. Then Push 1B will be heavy and Pull 2B will be light, then Push 1A Heavy and Pull 2A will be light. Switching it back and forth like that.

2) Also, right now my w/o's are going about 1hr 10 min. The last 10 minutes is doing calves or abs. I drink ICE throughout the w/o and drink my post w/o shake w/in 3 minutes of my last set. Can I keep my w/o that long or do I need to trim? Taking the stack I'm taking I feel like I could go another 2 hours

3) I'm trying to work on my grip because it sucks but I don't want to do so at the expense of my other muscle groups. On my light day I do not wear straps but would it also be benificial to grip a loaded BB at the end of my w/o or a period of time? Like I did today, putting on weight, and then holding it as long as my grip holds out?

Posted by: P-funk

1) good idea

2) don't worry about the extra 10min. Sometinmes my workouts even go 90mins!! Like today I am going to do legs and arms. There is noway that gets done in 60min.

3) holding a bar is good work as is pinching 10lbs plates together for as long as you can hold. I jsut try to never use wraps. If the weight is heavy and my grip keeps giving out on the reps then I just do less reps and more sets. Like deadlfts. If I can't hold the weight for a certain number of reps I'll do somehthing like 1 or 2 reps every ten seconds for 10 sets. My grip has gone up amazingly.

Posted by: P-funk

of course check with Jodi also......she is your coach, I am not

Posted by: Jodi

Quote:

Originally posted by P-funk
of course check with Jodi also......she is your coach, I am not

You know I always respect your opinions

Rock - What Funky said is great. The only thing I want to say is to eat accordingly. If your doing a lighter day, then that day should be a low carb day and high carb days on your heavier days.

Posted by: PreMier

Havent posted for a bit in here... Afraid of Jodie

hahaha

Anyways I have been reading along, and keep up the good work!

Posted by: P-funk

Quote:

Havent posted for a bit in here... Afraid of Jodie hahaha

you too

(j/king

)

Posted by: bludevil

Looks like your making good progess. Keep it up!
How far out is your comp. I really started noticing more definition within my chest and abs around 8 to 10 weeks mark.

Posted by: rock4832

Thanks for the advice P-funk and the backing Jodi!

Hey Premi, thanks for dropping in and your support. Trying to lift half of what you lift!

Bludevil- Thanks man. My comp is May 1, so another 11 weeks

I think I can tell a difference in my body but weight does not seem to really be coming off yet.

Today is High Carb!

Meal 1- 40g protein, oats, 5 fish oil, 1/2 apple

Meal 2- 40g protein, 5 fish oil

Meal 3- 4oz flounder, rice, 1 turkey burger, 5 fish oil, 1 clementime

Meal 4- 50g protein, oats, 1/2 apple

Meal 5- 5oz steak, rice, 1 clementime

Meal 6- 35g protein, 5 fish oil

Posted by: rock4832

I go about 30-40g of protein over my BW. Is that alright or should I drop it down some?

Posted by: IainDaniel

Quote:

Originally posted by rock4832

I think I can tell a difference in my body but weight does not seem to really be coming off yet.

That is a good thing that weight is staying the same and measurements are decreasing! Losing BF

How did the exams go?

Posted by: P-funk

It is never about body weight, only body fat. Ideally you want to try and stay at the same wieght you are now and just "lean up"

Posted by: rock4832

I never said the measurements were going down! I haven't measured since I started, but I feel I look better and my wife says I feel harder! Haha, no comments!

Did lighter weight, higher reps (tried) today. That always kicks my butt! Weights always drop so much when I increase reps and even then I have trouble hitting my target rep! But it feels good too!

Push 1B Light weight

Incline Bench, 4 sets-
105x12
135x10
135x7
105x8

DB Bench, 3 sets-
60x11
60x9
55x8

Pec Deck, 1 set-
120x10

Hack Squat, 3 sets-
90x12
90x12
110x12

One Leg Press, 3 sets-
110x12
130x12
130x15

HS Military, 4 sets-
90x12
140x8
120x8
90x9

Cable Side behind, 3 sets-
20x10
20x8
15x10

Reverse Peck Deck, 3 sets-
120x12
120x10
105x9

Pushdown, 3 sets-
90x12
90x12
90x10

Reverse One Arm, 2 sets-
20x7
10x15

Cable Kickback, 1 set-
10x9

Standing Calf, 3 sets-
175x15
175x12
155x11

Sitting Calf, 3 sets-
50x13
50x11
50x11

When doing calves I do Standing, sitting, and donkey. Should I be varying foot placement and angle also?

Posted by: P-funk

Quote:

When doing calves I do Standing, sitting, and donkey. Should I be varying foot placement and angle also?

In my opinion, the foot placement is irrelevant. The muslces contract the same way. What is important is that you do them standing (to hit the gastrocnemius) and seated to hit the soleus.

great workout.

Posted by: Jodi

And make sure you perform the full raise. NO half assed calf movements

I see people all the time adding to much weight so they can't fully raise.

Don't you owe me measurements soon?

Posted by: P-funk

Quote:

Originally posted by Jodi
And make sure you perform the full raise. NO half assed calf movements

I see people all the time adding to much weight so they can't fully raise.

Don't you owe me measurements soon?

damn, lucky she isn't my coach....she is tough

Posted by: Rissole

Quote:

Originally posted by Jodi
And make sure you perform the full raise. NO half assed calf movements

I see people all the time adding to much weight so they can't fully raise.

Don't you owe me measurements soon?

Listen on that one Rock.
Saw a very small guy yesterday doin calf raises on the seated machine with 80kg (very half assed) I said to him "you know i only use 30kg on that mach" he was like

what!!
I said try it, push right up on your toes and see if you can do 12 reps..... needless to say he stopped at 9reps grabbin at his calves tryin to shake out the burn

Posted by: rock4832

Quote:

Originally posted by Jodi
And make sure you perform the full raise. NO half assed calf movements

I see people all the time adding to much weight so they can't fully raise.

Don't you owe me measurements soon?

The 14th is 12 days after my last stats

Actually more like 13 or 14 but it's the day after my high carb since I had to change it a bit!

Does that sound right?

P-funk- Damn right she's tough, but that's why I like her so much!

Riss- Yeah, I do try to get full range of motion on calves and I usually let it stretch as far as possible at the bottom for 2 seconds before going back up and then try to hold it at the top for 2 seconds. But I am afraid with the standing I accidently use my legs sometimes, keep bending them a bit.

Posted by: atherjen

Keep it up Rock!! your doing great, and you have a kick butt coach!

Posted by: rock4832

Thanks Jen! I do have a kick butt coach!

Darn it, I was supposed to go to the gym this morning at 6 and then go work 12 hours but I couldn't sleep last night so I didn't make it. So that means today is a No Carb Day! Then tomorrow will be High, Fri- No, Sat- Low, Sun- No, Mon- back on schedule with High.

Posted by: rock4832

Today is Pull 2B Heavy. I notice a difference since I cut creatine out of my regiment. Bit loss of muscle energy it felt like.

Deads, 3 sets-
305x6
315x6
325x4 *PB

HS Row, 3 sets-
250x8
260x6 *PB
260x6

Reverse Pulldown, 2 sets-
130x7 *PB
130x6

BB Shrug, 3 sets-
265x8
275x8
285x6 *PB

BB Shrug behind back, 2 sets- (I'm not sure on my form with these, I have to hunch over a bit to keep it from ramming up my butt

)
225x8
245x8 *PB

Seated Leg Curl, 3 sets-
125x8
130x8
140x6 *PB

DB Curl, 3 sets-
45x8
50x4 *PB
30x7 (did w/ no rest from the 50)

Preacher curl, 2 sets-
65x8
75x4

Hammer Curl, 2 sets-
35x7
35x6

Wrist Curl, 3 sets-
100x7
100x4
100x3

Reverse Wrist Curl, 3 sets-
60x8
60x7
60x6

Cable Crunch, 3 sets-
120x10
130x10
130x8

Machine Crunch, 3 sets-
155x8 *PB
155x7
155x7

Posted by: Rissole

Quote:

Originally posted by rock4832
Deads, 3 sets-
305x6
315x6
325x4 *PB

Nice work matey

Quote:

BB Shrug behind back, 2 sets- (I'm not sure on my form with these, I have to hunch over a bit to keep it from ramming up my butt

)

Not a good picture....

Nice ab workout too buddy, your crankin

Like the avi too

Posted by: P-funk

Great workout. Hittin' personal bests all over ther place. Excellent deadlift!

Posted by: rock4832

Thanks Ris and P-funk. My arm is nowhere close to your Ris!!
Yeah I am getting PB's P-funk. Every week I try to up the weight or push myself a bit more. I think alot of my lifting is psychological, I can lift more than I think I can, but if I up it just a bit each time I can do it, you know?

Today is Push 1A Light

Bench, 3 sets-
165x12
165x8
145x10

HS Decline, 2 sets-
180x12
190x9

Incline DB, 2 sets-
50x11
50x9

Squat, 3 sets-
95x15
115x12
135x10

Leg Press, 3 sets-
270x3
360x15
360x14

Front Raise, 3 sets-
15x15
20x11
20x9

Lateral Raise, 3 sets-
15x12
15x11
15x8

Rear, 2 sets-
10x12
10x12

Dip, 3 sets-
12
10
7

Skull Crusher, 3 sets-
65x11
55x11

Standing Calf, 3 sets-
175x15
175x12
175x9

Donkey Calf, 3 sets-
180x10
90x12
90x11

Hurt my arm again today. It's not the weight I don't think, just overuse.

Posted by: IainDaniel

You should post your meals

I would like it

Posted by: rock4832

Oh alright Iain!

Today was No Carb

Meal 1- 40g protein, 5 fish oil tabs

Meal 2- 50g protein

Meal 3- 1 turkey burger, 1 chicken Breast, 1 cup Green Beans, 5 fish oil tabs

Meal 4- 40g protein, 5 fish oil tabs

Meal 5- 7oz Steak, 1 cup Green Beans

Meal 6- 30g Protein, 5 fish oil tabs

Leptigen between meal 4 and 5, and between 5 and 6.

Posted by: IainDaniel

Do you want me to say it, why so much PP

I know I am a shit disturber

Posted by: rock4832

I've already explained that you trouble stirrer!!!

Posted by: rock4832

Pull 1A Heavy

HS Pulldown, 3 sets-
250x8
270x6
280x5 *PB

BB Row, 3 sets-
165x8
175x5 *PB
155x7

DB Row, 1 set-
55x8

Shrug Machine, 3 sets-
180x8
270x8
270x7

Lying Leg Curl, 3 sets-
120x8
130x7
140x6

SLDL, 2 sets-
155x8
175x8 *PB

Incline Curl, 2 sets-
40x7
40x6

Concentration curl, 2 sets-
35x6
35x5

Reverse str8 curl, 2 sets-
65x7
70x6

Forearm DB Curl, 3 sets-
50x8
50x8
50x8, only got 4 on left arm

Reverse Forearm DB curl, 3 sets
25x8
30x5
30x5

Decline Situp (weight behind head), 3 sets-
10
5x10
10x7

Crunch Machine, 3 sets-
155x8
162.7x8
162.7x6

Grip (BB), 3 sets-
265x 20 sec
275x 14 sec
275x 12 sec

Posted by: rock4832

With the heavy BB Rows, I don't feel it in my back and am afraid when the weight gets heavier that I'm not using proper form or something. So what do you think of switching to DB Rows for the Heavy days and staying with Wide Grip BB Rows on the lighter days?

And with Shrugs, one day I do BB Shrugs and the next time I do DB Shrugs, but I'm up to 120lbs on DB's and the highest my gym goes is 130lbs. So on heavy days what should I do? I really don't like the shrug machine (really a lunge/Dead machine but some people use it for shrugs).

Posted by: P-funk

The barbell can get in the way of your range of motion. I like the dumbells, either doing them one handed with a neurtral grip (sagital plane) or my favorite, elbows wide, doing them at the same time like a barbell row. This will increase your range of motion. Barbell rows can be tough when the weight get heavy because your biceps are going to play a big role in getting the bar moving. I usually will allow a small (notice I said small) hip pop at the begining of the rep in order to by pass the biceps starting the movement and jsut make sure you get the contraction fully (touch the bar to your stomach!! Most people don't do this anyway! Just like pullowns, the bar needs to touch your chest). be careful with the hip pop and being bent over becasue of your scoliosis though.

Posted by: rock4832

Meals today- Low Carb Day

Meal 1- 40g Protein, 1.5 cups Oats, 1/2 apple, 5 fish oil tabs

Meal 2- 50g Protein, 1 cup oats, 1/2 apple

Leptigen

Meal 3- 1 turkey burger, 1 piece chicken, 1 cup rice, 1 orange, 5 fish oil tabs

Meal 4- 40g protein, 5 fish oil

Meal 5- 5oz steak, 1 cup green beans

Meal 6- 35g protein, 5 fish oil

Cals- 2402
Fat- 70, 26%
Carbs- 204, 30%
Protein- 269, 44%

Posted by: rock4832

Am I taking in to much protein?

Posted by: rock4832

Thanks P-Funk, yeah it's the little Hip-hop I do to get it going when it's heavy, but I just feel I don't have good muscle control at that point. I'll have to try the 2 db's sometime

Posted by: IainDaniel

As long as your measurements are decreasing you aren't taking in too much protein

Posted by: P-funk

Quote:

Originally posted by rock4832
Thanks P-Funk, yeah it's the little Hip-hop I do to get it going when it's heavy, but I just feel I don't have good muscle control at that point. I'll have to try the 2 db's sometime

Well, just because you are using a hiop pop to overcome the bars inertia doesn't mean the exercises is over. Focus on the contraction. Once the bar touches your stomach, or chest depending on how you pull, really try and squeeze your scapula together and then lower the bar slowly and under control. Th eexplosivness of the lift can be followed by a slower negative, overload the negative, don't just let your arms flop back down to start. Remeber to pull that scapula together, just like when you are bench pressing.

Posted by: rock4832

NO CARB DAY

Meal 1- 40g protein, 5 fish oil tabs

Meal 2- 1 turkey burger, 1 chicken breast, 1 cup Green beans, 5 fish oil tabs

Meal 3- 40g protein, 5 fish oil tabs

Meal 4- 6oz steak, 1 cup Green Beans

Meal 5- 2 chicken breasts, 3 fish oil

Meal 6- 30G Protein, 5 fish oil tabs

Cals- 1522
Fat- 57, 32%
Carbs- 17, 4%
Protein- 249, 63%

Posted by: greekblondechic

How are the results coming along Mr Busybody????

Hopefully very well!

Posted by: rock4832

This was my weigh in and measurements from Friday-

Wt- 202.6
Neck- 17
Shoulders- 51
R. Bi- 16 3/4
L. Bi- 16 1/2
Chest- 47 1/2
Waist- 35
Thighs- 25
Calves- 15

Posted by: rock4832

Today is Push 1B Heavy (haha, for me

)

Incline BB, 4 sets-
155x8
175x5
185x4
195x3

DB Bench, 3 sets-
70x8
80x5
80x5

Pec Deck, 1 set-
165x6

Hack Squat, 3 sets-
160x8
180x7
190x6 *PB

1 Leg Press, 3 sets-
180x8
200x8
210x7 *PB

HS MP, 3 sets-
85x8
105x7
115x4

Side Cable, 3 sets-
30x8
35x6
40x4 *PB

Reverse Pec Deck, 3 sets-
150x7
157.2x6
165x5 *PB

Pushdown, 3 sets-
120x8
120x8
130x7

Reverse One Arm, 3 sets-
40x7
40x6
50x4 *PB

Kickback, 1 set
15x8

No calves because I'm still having trouble walking from Friday

Posted by: Jodi

I see energy levels are still great

Congrats on the PB's

Posted by: PreMier

Doing excellent rock! Man I am so stoked for you. I wish I could come watch your comp

Posted by: rock4832

Thanks Premi! Not feeling so hot about my body today though. I weighed this morning and am at 204 after 2 weeks of dieting and I just feel like I'm going nowhere right now. Might be all in my head

Pull 1B Light

Deads, 3 sets-
225x12
245x9
245x8

HS Row, 3 sets-
180x12
180x12
200x10

Reverse Pulldown, 2 sets-
90x11
90x10

BB Shrug, 3 sets-
225x12
225x12
225x10

Behind Back Shrug, 2 sets-
135x12
135x12

Seated Leg Curl, 3 sets-
90x12
100x12
110x10

DB Curl, 2 sets-
35x12
35x11

Preacher, 2 sets-
55x11
45x12

Hammer, 2 sets-
30x10
25x11

Wrist Curl, 3 sets-
60x15
60x12
60x8

Reverse Wrist Curl, 3 sets-
30x15
30x15
30x13

Cable Crunce, 3 sets-
80x15
90x15
100x15

Machine Crunch, 3 sets-
80x15
95x15
110x11

Posted by: Jodi

Your measurements dropped, don't worry.

Remember - you may not drop too much in weight because its quite possible you will gain LBM. I did - alot too

In my 8 weeks contest diet I gained about 4lbs LBM

but the fat dropped. Don't worry - we will watch things and make sure you lose appropriately. That's why measurements are so much more important than the scale right now

Posted by: rock4832

Thanks Jodi!

High Carb day-
Meal 1- Oats, 40g Protein, 1/2 apple, 5 fish tabs

Meal 2- Oats, 50g Protein, 1/2 apple

Meal 3- 40g protein, 5 fish tabs

Meal 4- 1 burger, 3oz chicken, rice, 1/2 orange, 3 fish tabs

Meal 5- Same ^

Meal 6- 30g protein, 5 fish oil tabs

Posted by: rock4832

Push 1A Heavy

Bench, 4 sets-
185x8
205x5
215x3
185x4 (right after last set)

HS Decline, 2 sets-
270x6
290x5

IDB, 2 sets-
70x8
80x5

Squat, 3 sets-
135x8
155x8
175x8 ( I still think I lean to far forward on this)

Leg Press, 3 sets-
450x8
500x8
540x7

Front Raise, 3 sets-
25x6
30x4
30x4

Side Raise, 3 sets-
30x4 *PB
30x3.5
25x6

Rear, 2 sets-
20x6
20x6

Dips, 3 sets-
25x8
30x6
35x4

Skull Crusher, 2 sets-
85x6
95x4

Standing Calf, 3 sets-
295x8
295x6
295x5

Donkey Calf, 3 sets-
200x8
200x8
200x8

Posted by: rock4832

Last night I had a bodybuilder come into the ER. He's been competing for 16 years and his training partner is supposedly quite good. His website is www.robkreider.com They said I could train with them and they would help with posing and everything.

Posted by: P-funk

Cool!

Posted by: firestorm

Quote:

Originally posted by rock4832
Last night I had a bodybuilder come into the ER. He's been competing for 16 years and his training partner is supposedly quite good. His website is www.robkreider.com

They said I could train with them and they would help with posing and everything.

Did they come in together? What was he in for? are they gay? Not that there's anything wrong with that. lol

Posted by: Jenny

Wow Rock! You are doing great

Keep up the great work!!

Posted by: Rissole

Thats great Rock, take any opertunity the good Lord puts across your path

Posted by: rock4832

Yeah, I'm excited but now i'm afraid to call!

No, they definately are not gay. He was listing off some of the girls at my gym I know that he's dated. They confirmed his story

He was in because part of his face went numb and paralyzed and thought he was having a stroke. He wasn't.

But he did get on me for not doing cardio yet!! Says he is 14 weeks out from his next comp and is already doing cardio twice a day

But that's ok, I'm trusting Jodi here

Posted by: rock4832

Today was Push 1B Light. Not feeling good today but finished the w/o

Incline BP, 4 sets-
135x12
145x9
135x7
105x10

DB Press, 3 sets-
65x9
55x9
55x10

Peck Deck, 1 set-
120x12

Hack Squat, 3 sets-
90x12
110x12
130x10

One Leg Press, 3 sets-
130x12
140x12
150x11

HS MP, 3 sets-
120x12
120x10
120x8

Cable Side, 3 sets-
20x12
20x11
20x10

Reverse Peck Deck, 3 sets-
120x12
120x12
120x10

Pushdown, 3 sets-
100x12
100x9
100x8

Reverse Pushdown, 2 sets-
15x12
20x10

Kickback, 1 set-
10x12

Standing Calf, 3 sets-
175x15
175x10
155x11

Sitting Calf, 3 sets-
50x13
50x12
50x11

Posted by: rock4832

I have to admit, I'm getting a little bored with this w/o and all the volume. Any thoughts about what to do or if I should go back to Gopro's W/O?

Posted by: Rissole

Well you know what i'd say to that dont you bro

Posted by: rock4832

What would you say? Dives, dives, dives....

Posted by: Rissole

They are great Rock i'm tellin ya, i did 2 the other day on my first set withou puttin my hands on the floor

I always recomend P/RR/S

Posted by: rock4832

I just don't know how P/RR/S will go with my diet unless I train on No Carb days. I don't mind that if Jodi says it's alright.

Posted by: Tank316

Rock, just pm gp with that ?, he'll help ya, not to screw up Jodi's diet for you, but Gp's program can be done on low carb days, the power wk, you go 4-5 min rest/sets. btw, your avi is impressive, looking good bro!!!!!

Posted by: rock4832

Thanks Tank!

Maybe I can work it like this-

Power
Mon- Chest/Abs (High Carb)
Tue- Back/Calves (Low Carb)
Wed- Off (No Carb)
Thurs- Delts/Tri's/Abs (High Carb)
Fri- Legs/Bi's/Calves(Low Carb)
Sat- Off (No Carb)

RR
Sunday- Chest (High)
Monday- Back (Low)
Tue- Off (No)
Wed- Delts- (High)
Thur- Legs- (Low)

ETC... Whatcha think?

Posted by: P-funk

how about a split like this:

day1- upper (power)
day2- lower (hypertrophy)
day3- off
day4- upper (hypertrophy)
day5- lower (power)
day 6 and 7 - off

or

Day1- chest
day2- back
Day3- rest
day4- legs/arms
day5- delts/traps
day 6 and 7 off

or

day1- chest (power)/back (hypertrophy)
day2- legs (power)
day3- shoulders (power)/ arms (hypertrophy)
day4-off
day5- back (power)/ chest (hypertrophy)
day6- legs (hypertrophy)
day7- shoulders (hypertrophy)/ arms (power)
day8- rest

or

day1- upper (push muscles power/ pull muscles hypertrophy)
day2-rest
day3- legs
day4-rest
day5- upper (pull muscles power/ push musclese hypertrophy)

Want some more ideas??

Posted by: Jodi

Quote:

Originally posted by rock4832
Thanks Tank!

Maybe I can work it like this-

Power
Mon- Chest/Abs (High Carb) Low
Tue- Back/Calves (Low Carb) High
Wed- Off (No Carb)
Thurs- Delts/Tri's/Abs (High Carb) I would make this Low
Fri- Legs/Bi's/Calves(Low Carb) Then this one high
Sat- Off (No Carb)

RR
Sunday- Chest (High) This low
Monday- Back (Low) This one High
Tue- Off (No)
Wed- Delts- (High) Low
Thur- Legs- (Low) High

ETC... Whatcha think?

Its ok to swap the cycle of the high/low days.

Posted by: PreMier

Thats great you will get help posing from that guy. Hmm... WTF is wrong with this dudes chest? Is THIS what I think it is

Posted by: firestorm

Quote:

Originally posted by rock4832
Yeah, I'm excited but now i'm afraid to call!

No, they definately are not gay. He was listing off some of the girls at my gym I know that he's dated. They confirmed his story

But that's ok, I'm trusting Jodi here

What do you mean your "scared"!! The guy was nice enough to offer his services bro...take advantage of it. I'm sure he gets self satisfaction from helping guys like you and I so give him a call or I will and pretend to be you. lol
What was the cause of his paralisis and did it go away? sounds like a possible pinched nerve in the neck.

Posted by: firestorm

I noticed that too PreMier. I don't think it's what you think it is. I just think it's his chest. Not his strong point for sure but he still looks good "other then that".

Posted by: PreMier

Yea firestorm, looks like gyno to me... I haev looked through several of his pics and seen it. Either way, if it is or not, I feel sorry for that guy.

Posted by: firestorm

funny you should say that Pre.. I also just went back and moved a few pics to pc, brought them up with a picture viewer and enlarged them.. .I think your correct. He does appear to have gyno pretty bad. He will need sugery to correct that I believe.

Posted by: PreMier

Hmm... I am guesing he had it already. If you look at his comp pics, he looks good in 1995. After that it seems to get worse and worse into 2000, and now he looks fine. Odd...

Posted by: firestorm

I just grabbed 2 pics and didnt' take notice of the dates. I only know I grabbed the ones in question for sure. I'll have to look again damnit. lol

Posted by: rock4832

Quote:

Originally posted by firestorm
What do you mean your "scared"!! The guy was nice enough to offer his services bro...take advantage of it. I'm sure he gets self satisfaction from helping guys like you and I so give him a call or I will and pretend to be you. lol
What was the cause of his paralisis and did it go away? sounds like a possible pinched nerve in the neck.

I just don't want to be a nuisance. I will call though! He has Bells Palsy (?) Nothing to bad but he found out that night, first time that happened to him.

Posted by: firestorm

Oh well that is a shame. I dont' know much about that disease. In fact I don't know anything. Fill me in.

Posted by: rock4832

It's a partial facial paralysis usually in people who have the herpes virus. Comes and goes once "activated". Sucks I'm sure.

Posted by: firestorm

yeaa that's a damn shame.

Posted by: rock4832

Today was to be Low carb but I'm not feeling good. called in to Clinical. So I won't be working out so today and tomorrow will be no carb with 4 tbsp of leptigen.

Then on Thursday I'll start P/RR/S.

Posted by: Rissole

Quote:

Originally posted by PreMier
Yea firestorm, looks like gyno to me... I haev looked through several of his pics and seen it. Either way, if it is or not, I feel sorry for that guy.

I thought that too, 1st pic i saw....

Posted by: IainDaniel

How you liking the M1-T?

What about other supps included in your regimen? (leptigen, vendetta...)

Posted by: PreMier

When did you start using M-1T

Posted by: Rissole

When he knew he couldn't beat me "naturally"

Posted by: PreMier

Posted by: rock4832

Ok, started M1T 2 weeks ago. It makes your very tired and kinda depressed I think. But I do think I've noticed a difference in strength and my body composition.

Yes, no way can I beat Ris naturally!!

I'm not taking vendetta, I'm taking ICE. I like it, but don't really notice difference in my w/o. The Leptigen tastes awful and is a pain in the butt, I hope to see good results from it in the end though with minimal muscle loss. I'll start Ab-solved or Lipoder-ultra here soon to when Jodi gives the go ahead.

Posted by: rock4832

Today was Power for Chest/Bi's/Abs (I rested 3 min between sets. Is that alright, GP says to rest 4-5min but that seems to long)

BP, 4 sets-
205x6
225x5
245x2 *PB
205x5

Incline DB, 3 sets-
85x6
90x6 *PB
90x4

Decline HS, 2 sets-
290x5
300x5 *PB

Incline Curl, 2 sets-
45x6 *PB
45x5

Preacher, 2 sets-
85x5
85x4

Hammer, 2 sets-
40x6
40x6

Decline Sit-up, 3 sets-
15x7
15x6
10x8 ( I feel this exercise more in my back than my abs. Am I doing it wrong or at risk for injuring my back?)

Crunch Machine, 3 sets-
15x10
170x7 *PB
170x5

Posted by: Rissole

Hey Rock, you say you dont feel th M1-T in your workout and you got new pb's all over the shop........ummm der...

Recovery time is whatever you feel you need.

Decline situps suck ass... i dont like them cause i feel it in the back too, when you go back horizontal youcant round your backand come down smooth so you hyperex. your back and yeech....

Posted by: Jodi

Quote:

Originally posted by rock4832
Ok, started M1T 2 weeks ago. It makes your very tired and kinda depressed I think. But I do think I've noticed a difference in strength and my body composition.

Yes, no way can I beat Ris naturally!!

Start next week

Posted by: rock4832

Should I start both of them or which one Jodi?

Posted by: rock4832

Back/Traps/Calves- POWER

I didn't get to finish Traps or do Calves, I was running late.

Deads, 3 sets-
315x6
335x6
365x5

HS Row, 3 sets-
270x6
290x5
300x4 *PB

HS Pulldown, 2 sets-
270x6
290x4 *PB

Cable Row, 2 sets-
120x6
140x5

BB Shrug, 2 sets-
285x6
295x6*PB

Posted by: rock4832

OK, Question. When I do Racked Deads, should the pin be set AT knee level or BELOW knee level? It's been about 2 inches below my knee, but I was afraid of injuring myself so today I raised it to exactly knee level, but the weight was so much easier at that level.

Posted by: rock4832

Oh, and BTW- I quit Nursing School yesterday!!!!

Posted by: IainDaniel

What up with dat?

r u glad to have done that?

Posted by: rock4832

I'm so relieved that I did that Iain. I've been miserable ever since the program started because I've known that's not what I really want to do. I'm happy now

Posted by: PreMier

Thats good rock. Whatever makes you happy is best.

Like I have said before, I cant imagine the stress of doing the job you do, the hours you work, and trying to BB. Insanity!

What do you want to do now?

Posted by: rock4832

I am going to go to seminary!

Posted by: PreMier

How do you mean? Like be a seminary teacher for a HS or what?

Posted by: Jodi

Quote:

Originally posted by rock4832
Should I start both of them or which one Jodi?

Yes start both

Posted by: rock4832

Quote:

Originally posted by PreMier
How do you mean? Like be a seminary teacher for a HS or what?

A seminary student studies religion to be like a pastor or in counseling.

Posted by: rock4832

Quote:

Originally posted by Jodi
Yes start both

What are my instructions for them

Like what do I use where and when? Thanks Jodi

Posted by: Jodi

Lipoderm on Chest and tris's if you need it.
Absolved on tummy & obliques

4 squirts 2x per day 12 hours apart

Posted by: Rissole

Quote:

Originally posted by rock4832
I am going to go to seminary!

Is this cause of "the movie"??

Posted by: rock4832

Naw Ris, going to see the movie tomorrow. Glad I came to this decision beforehand though. Means more to me!

Posted by: Rissole

Get my email??

Posted by: rock4832

My computer and email is down Ris. I don't know when it will be fixed. Can you pm me?

Posted by: firestorm

Quote:

Originally posted by Rissole
Get my email??

yo m8, does your Sheila know you put up that nakey pic?? My wife would kill my sorry ass if I posted one like that.

Posted by: rock4832

I sure as hell don't have abs

Posted by: PreMier

Rock, you have updated picts?

Posted by: rock4832

Shoulders/Tris/Abs- Power

Standing Military Press, 4 sets-
95x6
105x6
135x3
105x5

DB Lateral, 3 sets-
30x5 *PB
30x4
30x4

DB Front Raise, 3 sets-
30x4
25x6
25x6

Dip, 3 sets-
45x6
55x6
55x6

SkullCrusher, 2 sets-
105x4
105x4

One Arm Ext, 1 set-
25x6

Rope Crunch, 3 sets-
140x9
150x6
150x7

Crunch Machine, 3 sets-
170x7
170x6
170x6

Posted by: rock4832

Quote:

Originally posted by PreMier
Rock, you have updated picts?

I did buy my computer crashed and erased my whole drive. Maybe if Jodi has a chance she can post them. If not I'll be taking more soon.

Posted by: rock4832

Legs/Calves- Power

Squat, 3 sets-
185x6
205x6
215x5 (I'm not sure if I'm going to keep doing squats like this for Power week. I think I'm leaning to far forward when I go down and I don't feel it so much in my legs.)

Leg Press, 3 sets-
540x6
590x6
630x5 *PB

1 Leg Ext, 2 sets-
50x6
60x6

Leg Curl, 3 sets-
130x6
150x6*PB
150x5

SLDL, 2 sets-
205x6 *PB
205x6

Standing Calf, 3 sets-
215x9
215x7
215x6

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