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Rocks TP-PT Journal: The Recomp


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Posted by: Burner02

Quote:
Originally posted by PreMier
Damn, I wish I could split.. all my lifts are going down. Keep up the good work buddy!
hey brotha!
Why is that, do you think? fod? rest? too much traiing? not enough? need to switch up a bit?
I'm still on catch-up..but the #'s are slowly coming back for me...better not let me catch you, big guy!



Posted by: PreMier

Hi B-man! Yea, too much training. I am soo damn sore, and back to the grind tomorrow

Once you get your diet and consistancy down, catching me will be a breeze for you.


Posted by: Burner02

when was the last time you took a week off? Just do cartdio?
Hey...gopros workout cycles have u take a week off every month...
Was doing delts this afternoon..and was thinking of your workouts...


Posted by: PreMier

Yea, I am on the same plan as rock(but not splitting). I have 9 weeks left not counting the rest of this week. Then MAYBE I will take a week off. My car had problems a while back, and I got 2 weeks off. It almost killed me!


Posted by: Burner02

yeah...two weeks is a killer..pretty much get out of the habit of going...find out that watching survivor or amercian idol is somewhat amuesing..and then don't wanna miss it....actualy have to force yourwself back to the gym and restablish the mind link with the weights...


Posted by: PreMier

I hear ya on that one. Except I got used to sleeping in DONT get sucked in by the reality television! Fight it b-man, fight it!


Posted by: Burner02

I only watched the american idol for the auditions..those were the best..the rest sux.
I wil watch the Bachellor / bachellorette with the GF if I am at her house on that night.
The on I kinda like is that extreme house make over.


Posted by: PreMier

LOL, I am addicted to that show Its on Sundays here... I want them to come and do my house, because what they do is outa this world!


Posted by: Burner02

the two I really saw, was the one the US solder got to come home from Iraq and help with the rebuild of his home..the suprise at the end was really touching...
and the one where the young guy was in the wheel chair..they put in that elevator and pol, among other things...


Posted by: PreMier

I didnt see either of those... I saw one where the house was like a half way home. This lady would take care of kids, and she was a teacher. It was great what they did. And the other one that comes to mind, is there was this SUV that ran into the front of this house... the people could not afford to fix it. Quite touching what the show does. Its the best show I have seen in a long time.


Posted by: Burner02

yeah..they do good work...umlike 'the swan'...

I think that givces off the wrong impression. Look! you can look great for only a mere couple hundred grand!


Posted by: PreMier




Posted by: Rissole

I meant to say Rock but cause of the virus my puter had it was hard for me to get around but:
I had a look at your posing pics and m8..... you are really starting to put on some serious muscle!! Keep at it mate, you are doing really well!!


Posted by: rock4832

Burner and Premier- I CAN'T BELIEVE HOW MUCH YOU WHORED MY JOURNAL!!!! I STARTED A PERFECTLY GOOD THREAD FOR THAT!! J/K

Rissole- Thanks man, but can you see why I dropped out of the comp. I really wasn't ready. Thanks for the compliment


Posted by: rock4832

Today's workout SUCKED! I couldn't do a split, so it was my first real day of doing everything all at once. And it was also the last day.

Pulldowns, 8 sets-
120x8
120x6
110x7
100x8
100x6
90x8
90x6
80x8

Bent Rows, 8 sets
185x7
185x6
175x7
175x7
155x8
155x8
155x7
155x7

Sitting Calf, 8 sets-
160x8
160x7
160x7
160x6
140x7
140x7
120x9
120x8

Shrugs, 8 sets-
275x8
275x7
275x6
255x8
255x8
255x8
255x8
255x7

Leg Curl lying, 8 sets-
160x8
160x6
150x6
140x7
140x7
140x6
130x8
130x7

Ez BAR Curl, 8 sets-
85x6
75x7
75x6
65x7
65x7
65x6
65x6
65x6

Hammer cable, 8 sets-
50x7
50x6
40x8
40x7
40x7
40x8
40x7
40x7


Posted by: IainDaniel



Still some good weights thrown around


Posted by: bludevil

Are you finding that the Swole and Nitrous are helping any regarding the high reps.


Posted by: Rissole

Yeah i do see you weren't ready but you will be soon. How you doin for the online comp??

And that workout would killed me


Posted by: PreMier

Doing non split is killer eh?

Why are your workouts in a different order? And still lookin strong man!


Posted by: once was fat

[quote]Originally posted by rock4832
Today's workout SUCKED! I couldn't do a split, so it was my first real day of doing everything all at once. And it was also the last day.

I know what you mean. I havent done one split since starting. I have done alot of supersetting with no rest to get done in a faster time. This has been really tough. I can also feal it in my finger bones as well. I know that sounds stupid finger bones. Ha HA.


Posted by: Burner02

Quote:
Originally posted by rock4832
Burner and Premier- I CAN'T BELIEVE HOW MUCH YOU WHORED MY JOURNAL!!!! I STARTED A PERFECTLY GOOD THREAD FOR THAT!! J/K
We did it 'cause we love you, man!



Quote:
Originally posted by rock4832
And it was also the last day.



Quote:
Originally posted by once was fat
I know that sounds stupid finger bones. Ha HA.
now....sing along:
the finger bones are connected to the...hand bones....


Nice workouts, Rock!


Posted by: Rissole

The hand bones connected to the for-arms

Or for a better version:
My hand bones connected to my wifes tits


Posted by: rock4832

Quote:
Originally posted by bludevil
Are you finding that the Swole and Nitrous are helping any regarding the high reps.
I'm not sure buddy. All I know is my weights are going up and I get really painful pumps. That last part I attribute to Swole and Nitrous. The strength increase could be from M1T and 4-derm. Go figure LOL


Posted by: rock4832

Quote:
Originally posted by Rissole
Yeah i do see you weren't ready but you will be soon. How you doin for the online comp??

And that workout would killed me
You dives would kill me Ris I don't know if I'll do the online comp anymore. I'm focusing on bulking for next years Comp already so I'm not really in competition shape right now. When I decided not to do the May 1 Comp (4weeks ago now) I weighed 190. Now I weigh just under 220. You probably don't want to see pics of that


Posted by: rock4832

Quote:
Originally posted by PreMier
Doing non split is killer eh?

Why are your workouts in a different order? And still lookin strong man!
Thanks man. It's in a different order because I superset alot of the sets, just didn't write it down like that.


Posted by: Jodi

Rock - did you finish yet?

220 - Didn't take long to shoot back up after dieting eh? Don't worry, it's all good. Now pack on that muscle!


Posted by: rock4832

Yep, I'm finished! And now I'm afraid of being able to lift anything for phase II. My joints and tendonitis are horrible right now.

Yeah, I'm going to start Carb cycling again and some cardio.


Posted by: bludevil

congrats on finishing the first phase


Posted by: rock4832

Thanks Bludevil! Hopefully that was the hardest phase I don't know if I could do that again. It's not just high volume, but you get sick of the exercises too you know.


Posted by: Rissole

220 Oh well..... I got Gp doin my last 3 week diet phase The first 2 days are scary....

Oh.... and buddy..... guess what????? It came!!
Thanks mate Took long enough hey???


Posted by: rock4832

They JUST got there?!? Holy Cow. Well I'm glad they are there now

Are you allowed to share your diet or not?


Posted by: rock4832

Phase II W/O 1

Good w/o today. I think I will like this phase alot better! Still getting poundages down, but I think I have a good idea where to start now next week. Today I did all sets 1 rep shy of failure, except maybe 2 sets I was closer to failure. Took 1 hour.

Bench Press, 3 sets-
215x8
225x7
235x5

Incline DB, 3 sets-
80x10
80x7
80x7

Peck Deck (gym is packed and couldn't get on cables), 3 sets-
225x6
210x7
210x6

Standing Calf, 3 sets-
240x7
260x6
260x6

Sitting Calf, 3 sets-
160x7
170x6
170x6


Posted by: P-funk

damn rock....bench press is gettin' up there!!!!


Posted by: IainDaniel

Quote:
Originally posted by P-funk
damn rock....bench press is gettin' up there!!!!

Seriously


Posted by: once was fat

Bench press looks awesome Rock. On your 30lb gain did that come from eating clean or just eating what you want when you want. Even if I tried to eat the most horrbile things everyday I still dont think I could gain that much weight. Shit It has taken me 1month to gain 5 pounds and I fell like a pig. You know when sit down you can feel that tummy fat. Hate that. Good work Rock.


Posted by: Var

Lookin strong, Rock!


Posted by: rock4832

Quote:
Originally posted by P-funk
damn rock....bench press is gettin' up there!!!!
Thanks P! That's the most reps I've done with that weight, I'm very happy and excited things are moving up again!


Posted by: rock4832

Thanks Var and Iain and Once. I think we all will be seeing nice increases on this program. For me it's getting through some mental barriers.


Posted by: rock4832

Quote:
Originally posted by once was fat
Bench press looks awesome Rock. On your 30lb gain did that come from eating clean or just eating what you want when you want. Even if I tried to eat the most horrbile things everyday I still dont think I could gain that much weight. Shit It has taken me 1month to gain 5 pounds and I fell like a pig. You know when sit down you can feel that tummy fat. Hate that. Good work Rock.
Semi-clean eating. I've had a few too many cheat meals though too buddy! I also started a weight gainer that has 1250 Cals and 256g Carbs. That helps alot I'm sure! I want to give my body every oppurtunity to put on muscle before next May's competition.

I know what you mean about that belly fat! Once you feel that it's hard to keep going in the direction your going. I take heart in the fact that my lifts are going up so with some fat is coming muscle too and that makes it worthwhile!


Posted by: gwcaton

Good job on the incline db !

Hell, I probably couldn't even get the db up into position !


Posted by: rock4832

Today was Back. But first a story.

When I was getting ready for my comp. I was stoked by the fact I could do Wide-grip pull-ups with a 25 strapped around my waist. and that I could do like 8-10 w/o weight. For the next 3 weeks after I decided not to do my Competition I was doing Wide-grip Pull-ups instead of Pull-downs for TP-PT. But everyday that I did them it got harder and harder, till I was struggling to do 6 reps with just my bodyweight. I was depressed (not majorly ) about this and the fact I kept getting weaker. Today I finally realised, DUH! I've put on 30lbs, of course it's going to be harder. So for Phase II we are supposed to do Pull-ups but I'm doing Pull-downs instead for right now

Wide Grip Pulldown, 3 sets- (w/straps)
130x8
135x5
130x7

Close Grip Pulldown, 3 sets- (w/o straps)
130x7
135x6
135x6

Deads, 3 sets- (w/straps)
225x9
275x7
285x6

One Arm row, 3 sets- (w/o straps)
60x9
70x8
80x7

Wow, I haven't done Full Deads in a LONG time. It's kinda hard with my back but I managed them. After the first set I thought I was going to have a heart attack though. I felt as though I just ran a marathon! I also have no skin left on my shins and knees, not looking forward to showering


Posted by: rock4832

Quote:
Originally posted by gwcaton
Good job on the incline db !

Hell, I probably couldn't even get the db up into position !
Thanks man! I do have trouble getting the weights up! For the program we are supposed to do the Incline DB first then Flat Bench, but then I'd be starting with at least 100's and I KNOW I can't get them up safely right now, so I switchem around


Posted by: PreMier

I like stopping by here, and reading your journal rock. You are always so positive. Keep up the good work


Posted by: rock4832

Thanks buddy! I've never though about myself as positive though I want to be. I really appreciate that!


Posted by: Burner02

Yo, rock!
Good lifts!
Looks like my lifts are giong up as well...(finally)

I can feel ya on the pull ups! I remember ebing able to do ____ this many with weight attatched..now I can't...I too, have put on weight...Keep crankin!
'LIGHT WEIGHT, BROTHA!"



Posted by: Jodi

Quote:
When I was getting ready for my comp. I was stoked by the fact I could do Wide-grip pull-ups with a 25 strapped around my waist. and that I could do like 8-10 w/o weight. For the next 3 weeks after I decided not to do my Competition I was doing Wide-grip Pull-ups instead of Pull-downs for TP-PT. But everyday that I did them it got harder and harder, till I was struggling to do 6 reps with just my bodyweight. I was depressed (not majorly ) about this and the fact I kept getting weaker. Today I finally realised, DUH! I've put on 30lbs, of course it's going to be harder. So for Phase II we are supposed to do Pull-ups but I'm doing Pull-downs instead for right now
Yup, I think the added weight might have something to do with that


Posted by: rock4832

Thanks Burner! Glad to hear your lifts are going up!

Yeah Jodi, things have changed since deciding not to do the Comp! We have our work cut out for us when it's time to cut next year LOL


Posted by: rock4832

Day 3 Phase II

MP, 3 sets-
115x9
135x7
135x6

Arnold Press, 3 sets-
45x10
45x9
45x9

Side Lateral, 3 sets-
25x5 (WTF?!? I used to do 30 for more reps)
20x7
20x7

Rear Cable, 3 sets-
25x12
30x8
35x7

Shrug BB, 3 sets-
275x10
295x7
295x7

My shoulders really hurt during todays w/o and I think that affected weights also! The Side Laterals my shoulder kept popping on the way down and it hurt. Plus through all the exercises I had a burning sensation in my shoulder. Oh well, we'll see


Posted by: Rissole

Your w/o's scare me.... Good work friend


Posted by: X Ring

rock do you have a different w/o than me? I dont have arnold press in there? I have widegrip upright row.


Posted by: rock4832

Quote:
Originally posted by Rissole
Your w/o's scare me.... Good work friend
Are you reading the same numbers I'm putting up there?! LOL Thanks man


Posted by: rock4832

Quote:
Originally posted by X Ring
rock do you have a different w/o than me? I dont have arnold press in there? I have widegrip upright row.
Because of tendonitis TP switched upright rows to arnold presses for me. Wish I could do Upright rows!!


Posted by: rock4832

Legs Today. Good workout, was worried because my Left Knee has been bothering me, but I made it through all right. Alot of pain in the beginning, but then it went away

Squat, 3 sets-
205x8
215x8
225x8

Leg Press, 3 sets-
540x9
630x6
630x6

SLDL, 3 sets-
205x8
225x7
235x6 (coulda done more or went higher but my grip was giving out)

Lying Leg Curl, 3 sets-
160x7
167.5x6
160x6

Leg Ext, 3 sets-
225x8
240x7
240x7 (one away from entire stack, yeah me )


Posted by: Rissole

Quote:
Originally posted by rock4832
Are you reading the same numbers I'm putting up there?! LOL Thanks man
ahhhh.

"MP, 3 sets-
115x9
135x7
135x6"

Thats pretty good if you ask me


Posted by: gwcaton

Leg wo looks good to me I wish I had a leg press machine or something like it for variety's sake.




Posted by: rock4832

Thanks GW!

Ris, those weights are what? Like your warm-up?


Posted by: rock4832

Today was Arms. Another good workout. Really liking phase II so far. I think my strength really increased from Phase I

EZ Bar Curl, 3 sets-
95x7
95x6
100x7

Sitting DB Curl, 3 sets-
40x7
40x7
40x6

Preacher, 3 sets-
75x8
95x6
80x7

Rope Pushdown, 3 sets-
110x10
120x7
120x8

CG Bench, 3 sets- (these were hard to do at first because my forearms and biceps were so pumped by now that my wrist had trouble bending when I brought the bar down. Pretty cool!
155x8
165x8
175x10

Cable Kickback, 3 sets-
20x12
35x6
30x9

W/O took just over an hour. No work today so I wasn't in a rush. I switched out Behind DB Extention for CG Bench because it's easier on my elbow and forearms.


Posted by: Rissole

...... like i pressed 187 for 1.... and you did 135 for 7....
You do very well bud


Posted by: gwcaton

Great job ! It 's always nice when the workouts are fun ! good job on cg bench !


Posted by: PreMier

Damn, your getting really strong!


Posted by: Burner02

Quote:
Originally posted by Rissole
...... like i pressed 187 for 1.... and you did 135 for 7....
You do very well bud
doens't the CG bench also pump up your chest? Even with my wrists as close together as possible, my chest still gets pulled into it..


Posted by: Twin Peak

It will a bit yes, moreso on some -- biomechanically speaking.


Posted by: rock4832

Thanks everyone! On a side note, I'm afraid I'll have to drop out of the program. I'll know on Saturday. I have some time off of work, our insurance check just came in so I'm going to get Lasik surgery. I'll find out if I'm a candidate on Sat, but I'm sure I am. I can lift afterwards, I just can't strain for 3 weeks or so. So I don't think that would work with this program


Posted by: rock4832

Chest & Calves

Someone really needs to teach people how to spot!! I ask for a spot on my last bench set. I asked for a lift-off (which I didn't get) and said I'm trying for how many I get plus 1-2 forced reps that I really want to work through. The guy was like "Alright, duh". So I start struggling on the 5th rep. Just going up a bit slower than the others but still getting it and this jackass grabs the bar and lifts it up. And that is how the next 2 reps were also. I was sooo mad. But oh well...

BP, 3 sets- (I'm just writing what I got w/out forced or waiting reps)
235x6
240x6
245x4

Incline DB, 3 sets-
90x6
90x6
90x5

PecDeck, 3 sets-
225x8
232.5x5
210x5

Standing Calf, 3 sets-
260x7
260x6
260x6

Sitting Calf, 3 sets-
170x7
170x6
170x6


Posted by: Rissole

Quote:
Originally posted by rock4832
Someone really needs to teach people how to spot!!
I hear ya there buddy, but i'm sorry cause my training partener (Ryan) is great at spotting. When i get to failure he only spots enough to keep the bar moving just....

Should be great to get those eyeballs done m8y


Posted by: X Ring

Looking good Rock you have really shot up with this program. To bad you gotta drop out, hope you get your eyes taken care of right. I wouldnt mind some lasik


Posted by: IainDaniel

Looking good Rock, weights are awesome

How much does the LASIK cost per eye?

I saw some misleading advertising claims on TV about the LASIK ey institute, where they advertise $299 or whatever per eye, but when you go in for an evaluation they tell you a completely different price. Because to qualify for the low pricing you eyes have to be in pretty good shape to begin with.

Just a heads up, good luck!


Posted by: rock4832

Thanks guys! I'm sad I'm dropping out too, but I'm very excited to be able to see

Iain, the Lasik is going to be 1,000 per eye, so 2,000 overall. In reality, if they would have quoted me $299 it would have scared me out of it


Posted by: rock4832

The Deads KILLED me again today. And I'm afraid my form is not very good. I have trouble keeping my back straight when I go from the floor. Wonder if I should go back to racked Deads, probably. And I had rivulets of blood going down my shins today. People were looking at me weird, and I don't blame them.

Pulldown, 3 sets-
135x6
140x6
140x5 1/2

Close grip pulldown, 3 sets-
135x7
140x6
140x6

Deads, 3 sets-
285x6
295x6
300x6

DB Row, 3 sets-
85x7
85x6
75x8


Posted by: Rissole

Quote:
Originally posted by rock4832
Iain, the Lasik is going to be 1,000 per eye, so 2,000 overall.
Wouldn't that be more like 3,000


Posted by: PreMier

People look at you weird, because your doing deads. How many haev you actually seen do them? Good job BTW


Posted by: P-funk

Quote:
The Deads KILLED me again today. And I'm afraid my form is not very good. I have trouble keeping my back straight when I go from the floor. Wonder if I should go back to racked Deads, probably. And I had rivulets of blood going down my shins today. People were looking at me weird, and I don't blame them.
If you have a problem with keeping your back flat when pulling from the floor what is the point of raising the wieght every set?? Why not use a weight that you can use with good form and work form there? Remeber, you do have scoliosis. There is no reason to do anything foolish.


Posted by: Var

Damn! You're getting strong!


Posted by: rock4832

Quote:
Originally posted by P-funk
If you have a problem with keeping your back flat when pulling from the floor what is the point of raising the wieght every set?? Why not use a weight that you can use with good form and work form there? Remeber, you do have scoliosis. There is no reason to do anything foolish.
If I put 135 on the bar and do it from the ground my back still curves. It's not so much the weight. But I agree with you, that's why I'm thinking full deads are not good for me. I don't have so much of a problem with racked so I think I should go back to those. What do you think P?


Posted by: rock4832

Thanks Var!

Prem- they were staring because I had blood running down my legs and I was still working out. They were probably afraid I was infecting everything with something! LOL


Posted by: P-funk

Quote:
Originally posted by rock4832
If I put 135 on the bar and do it from the ground my back still curves. It's not so much the weight. But I agree with you, that's why I'm thinking full deads are not good for me. I don't have so much of a problem with racked so I think I should go back to those. What do you think P?

I think it would be wise for you to go back to working within your given range of motion. If you had no back problems i would say work on your form (sitting your ass back more) and flexability (hamstrings, lower back) but given your specific situation I think you should back off and do what you can do.


Posted by: bludevil

Quote:
Originally posted by rock4832
Prem- they were staring because I had blood running down my legs and I was still working out. They were probably afraid I was infecting everything with something! LOL
Now thats funny


Posted by: gwcaton

Drop out ! Well it looks like it will be a loss to the test of the program but hey ! You can always start again after surgery !



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