When my elbow is good I always go with Gopro's routine. The doc I've been seeing is actually doing wonders for me (go figure, with all the money I'm giving him LOL) So I'm trying P/RR/S Part II. I've pieced my program together following the mighty Ris's journal. So hopefully Eric and Pete will be in here to make sure everything is on the right page. Did first Power w/o today to see how my arm would do and I made it through! So here we go, wish me luck with the elbow (and now shoulder)!

Thanks Tony! Be careful with the elbow, I don't want to hear you've messed yours up as well. Sounds like you've been doing well! I look forward to you being a regular in here

Almost got into a fight today, I was SO FREAKING MAD!!! I'm getting ready for my second set of Benching and I'm looking for 2 2.5lb plates to add on. The gym is packed so I'm walking down looking for the weights. There is a guy on the doing squats on the Smith machine and there are 2 2.5lb plates on the side of the Smith Machine (which is for anyone to take, not just whoever is using the smith machine). So I stand there for a sec waiting for him to finish so I can just be polite and ask if he minds if I take them. Well he just keeps squatting (must be doing 100 reps or something with 10lbs). So I take the plates and start walking back. He must have said something but I had my music on so I didn't hear him. I get back to the bench, put the weight on and notice movement outta the corner of my eye. I turn around and the guy is standing down there yelling "Mutherfuc*er" at me and flipping me the bird. Not really called for but I'm still a nice guy and figures for some reason he does want the weight. So I don't do my set, I take off the weight walk down to him and say "Sorry, I didn't know you needed this. Here you are" and I start to put the weights on the side of the Smith Machine. He yells back "Well I don't need them now Di*khead", slams the weight he was taking off the bar down on the ground and walks to the other side of the gym.

I was sooooo mad, but I didn't say anything. Just looked after him for a sec and bit my cheek. I'm proud I didn't instigate anything further, but what a jerk! I'm still mad when I think about that. Like he has a stockhold on all weight plates around his area or something. Oh well, just wanted to vent that.

Hey Rock


On the incline Db press is that 95 lb Db's for 6 reps or 95 reps w/6 lb. Db's ?

J/K

How the hell do you guys get those huge DB's up into position? I could probably do some heavy db benches but I can't get them up into the start position. I'm a wimp

I would have killed him right there

Someday I will be as strong as you.

Good luck on the new journal Rock!

Things are looking good in here!

Why are you bent today Kerry? Oh and thanks, that makes me feel better. I don't know if I can put up with that again from the same guy.

Ah, just had a shitty day, dealing with some personal issues but I'm great now!
Could it be because I just blew my diet and had 3 slices of pizza and two frosted chocolate squares. LMAO

Power Back and Calves-

Weighted Pull-up-
10x1/ 20x1/ 25x1/ 25x1/ 25x1/ 30x1 (normally I wouldn't be happy with only 25lbs added on, but considering I'm also 30lbs heavier than last time I did this I'm pretty pleased! )

Bent Row-
205x6/ 215x4.5/ 215x4

Deads-
385x1/ 395x1/ 405x1/ 405x1/ 405x1

Cable CG Row-
150x6/ 150x5/ 160x3

Seated Calf-
135x6/ 185x5/ 185x6

Standing Calf-
255x6/ 275x5/ 275x5

Did 27min on Elliptical.

Wow, great w/o. Quite a few PB's and they felt good! The Deads surprised me and I felt every lb too, LOL. I'm supposed to do 6 sets of x1, but the 5th set I did was slow and I felt my form going some. I didn't want to risk injury pushing it and my energy was going down pretty quick so I left it at 5 sets but I'm still stoked overall!

Power Back and Calves-

Weighted Pull-up-
10x1/ 20x1/ 25x1/ 25x1/ 25x1/ 30x1 (normally I wouldn't be happy with only 25lbs added on, but considering I'm also 30lbs heavier than last time I did this I'm pretty pleased! )

Bent Row-
205x6/ 215x4.5/ 215x4

Deads-
385x1/ 395x1/ 405x1/ 405x1/ 405x1

Cable CG Row-
150x6/ 150x5/ 160x3

Seated Calf-
135x6/ 185x5/ 185x6

Standing Calf-
255x6/ 275x5/ 275x5

Did 27min on Elliptical.

Wow, great w/o. Quite a few PB's and they felt good! The Deads surprised me and I felt every lb too, LOL. I'm supposed to do 6 sets of x1, but the 5th set I did was slow and I felt my form going some. I didn't want to risk injury pushing it and my energy was going down pretty quick so I left it at 5 sets but I'm still stoked overall!

Hey rock, I just got back from a chiro appt. and apparently I have scoliosis... Jake informs me you have this too... I felt the need to come and bond with a fellow gimp! lol

Hey me again, thanks for stopping by my journal... how does your scoliosis affect you David?

I love it when you stop in here For me it gives me postural problems (my right shoulder hangs lower than my left), Headaches, Neckaches, need to be careful when running/deadlifting/leg press/ squats/ etc... I just have to adjust my posture and everything continually.

Damn... this is the exact same stuff that is happening to me, don't know if you ever saw my contest pic in my gallery but it's a glaring shot of the shoulder slope!

Thanks Saph! Your sexy!!

Hey Rock, I hope you don't mind. I found your analogy of food being fuel so on the money, that I put it in my sig as a quote.....

Thanks for making it easier to view foods....

Thanks Rock!!

I like what you wrote about food being fuel! It is sooo true, if you think of it THAT way always, you will make wiser decision choosing what you eat.
I am doing no weights today as well, no weights=low carbs

Power Delts-

Smith Military Press-
205x1/ 215x1/ 225x1/ 225x1/ 225x1/ 235x0 (but I struggled with it a good 5-7sec )

Side Lateral DB-
35x5/ 35x4/ 30x6

Front Cable Raise-
45x6/ 50x5/ 50x3

BB Shrug-
295x6/ 315x5/ 315x5

Decline Sit-up-
25lbsx10/ 35lbsx9/ 35lbsx8

Went and ran 2 miles with Meghan afterwards. Great Workout, feeling it some in the elbow but all my lifts are up pretty high for me. Ran out of time for my 2nd ab exercise though.

So I'm concentrating on getting ready to do the heavy MP set. I'm sitting there concentrating and I notice movement to my left which I though was weird because there is no weights over there. Anyway I do my set, get up and walk around afterward and guess what I find? There is a card sitting next to my stuff with the name "Don" on it and a phone number. AAAAAaaaggghhhh... I'm not wearing those tight shorts again, LOL

Thanks guys. Question is, how long do I wait to call w/out seeming to needy? LOL

Thanks YM! Seriously though I'm a bit paranoid about going to the gym at that time in the morning now. If I get stuck during a set should I yell out for Don?

LOL I already have to miss the 8:00am w/o time because of that gay older man with the Fire Dept that attatched himself to me and starting coming to where I worked and asking why I don't call him to w/o.

Thanks YM! Seriously though I'm a bit paranoid about going to the gym at that time in the morning now. If I get stuck during a set should I yell out for Don?

LOL I already have to miss the 8:00am w/o time because of that gay older man with the Fire Dept that attatched himself to me and starting coming to where I worked and asking why I don't call him to w/o.

I was wondering if this was the same guy or not. You need a new gym ! Or maybe not

Tell him your not gay!

They either don't listen or don't believe me LOL

Don't wear the pink shirt next time and maybe they will beleive ! Ok , i quit . No more teasing Rock.

OMG that's too funny about the gay guy. I had a similar problem with some old guy who's friendly to everybody, but just got a little too friendly with me and I just got the creeps. I wish he'd just stay out of the locker room, or at least not spend a 1/2 hour in the sauna where you can see the showers I have no problem with ppl being gay just stay the F$*% away from me in the locker room

Meghan We're going hiking on Monday then getting a tattoo.

Don will be crushed !!!!!

Haha, I thought you said you were going to leave me alone? Being a grandpa really brings it out of you!!! I'm going to let Don do my hair beforehand.

Maybe your next tat should read "I'm am NOT gay" .

3 things..... 3 pages of journal and only 3 workouts. Too much chat. (ok that is the only bad thing)
- Rock, your military presses and Deadlifts are Out of this World man!! And to think, I thought I was strong on military presses. I use 90lb dumbells and thought I was a God. Then you show up with a 225 press and humbled back down to a trainee!!! HAHAHAHA Great job brother. This is what is good about journals. They are motivating to others. Now I have set a 225 goal for myself thanks to YOU. (high fives brother)
- Lastly umm what is this Dons number? Post it. Ummm not like I'd ummm call it or anything....ummm it's for a friend. HAHAHAHAHAHA
GET MORE WORKOUTS IN THIS JOURNAL BROTHER AND TELL PEEPS TO STOP WHORING IN HERE!!!

Damn rock, I had no idea what kind of strength you had! Are these seated Smith-machine military presses? And is 225 lbs. in just plates? Or are you counting the bar being 15 lbs. Either way, strength is phenomenal bud. Keep it up.

Actually Mon... Rock still uses the Weider plastic barbell set but he puts ALL 43 plastic plates on the bar and it adds up to 225. He also does them seated but using a kitchen chair. hahaha

Nice workouts!
High reps would kill me too... haven't done that type of workout in ages and I dread the thought of doing them again! lol
Looking good rock.

Hey Rock

How are you liking phase 2 so far?.. I see you were setting a lot of PB's on power week, good stuff

Hey Kerry, Missed you. How are you doing? I've got 2 weeks of RR to do Hopefully by next week I'll be doing better.

Hey Arnie, so far I like Phase II much more than phase I and I really endorse P/RR/S. Are you doing this program?

Rock your such a stud Living your own little Soap Opera. Got the Wife at home. Meghan on the side. And Two Gay men bowing down at you.

'As Rock worlds Turns'. Please stay tuned to the Next episode, where Don and the Gay Fireman find out about Var. All hell breaks loose

WoW those are some high reps ! But you're the man , you can do it !

Hey Rock, nice journal
I have been busy getting ready for my next comp, NSW titles.
Thought my puter was gonna be ok but the cpu is fried and other things so i'm waiting for insurance to come through.
I will send you a dvd when my computer is going again
Hope all is well and you are training hard as!!
1 word of advice, start getting ready for your comp yesterday!!! I MEAN IT!!!

Whats on the DVD?

Thanks for stopping in here Fire, you know I've always liked you and your advice/comments. The whoring unfortunately cannot be helped, I've giving into it LOL. That's why when I do my w/o's now I bold the top so people going just for w/os can see them better. As for the MP, thanks that means alot. But it was on a smith machine so I don't know how much easier that made it (felt heavy to me but you coulda prob done it w/o a problem).

Brit, who is that question directed towards??

I'm not certain what questions have been asked and answered already but I can tell you that I severely injured my lower back in 1989. 2 herniated disc's per doctors advise I did nothing and lived with the pain for years. Well the damaged disc's over time let to arthritis as well as a case of scoliosis. I never had surgery or relied on any forms of medication. in 1994 I finally went to a chiropractor (kineseologist is a better term) that got me over the majority of the discomfort. I say that if your not suffering from any major pains that interfere with your lifestyle do nothing. If your suffering from lots of pain,, see a specialist.

May I ask what you've done so far? What did the Docs tell you (if anything)? I'm curious since they told me to NOT have surgery.

Hey Kerry. Really nothing the Chiro can do for your alignment, but like your neck pain and h/a or any other discomfort you have he can really help. I see a chiro now and he's done wonders with my tendonitis also.

Hey Babe, I'm sleepy too, but got 4 more hours of work to go Are you going to bed soon?

Nite babe... I'm out!

Not next week but the one after Meghan is going to start going to the gym with me. That's schock week, wish it was Power I don't know what to do with her because I know she wants to work out with me (with weights, I know what your thinking) but I don't think she should start on P/RR/S. What do you guys think?

Not next week but the one after Meghan is going to start going to the gym with me. That's schock week, wish it was Power I don't know what to do with her because I know she wants to work out with me (with weights, I know what your thinking) but I don't think she should start on P/RR/S. What do you guys think?

Hopefully my muscular endurance will increase or I'll get over this mental barrier I seem to have with low RI's and high reps.

I have a similar problem with my wife wanting to workout with me. My best advise is to go when it is not busy at all so you can setup two of the same exercises next to each other so you are not racking and unracking weights all day long. If she is going to do shock with you - you might consider her doing only 1 set of the exercises while you do 2 sets and having her to higher reps so she is not sore for days. Another thing that I try to do sometimes is pick 3 or 4 exercises she likes to do and perform them with her - then she'll go and jump on a cardio machine and do abs while I finish with the weights.

Workouts are looking solid rock! Keep up the hard work.

How do you like incline CG bench?

I hear ya. I did a wo that had some weeks of reps in the 15-20 range and it was brutal because I had never done anything in the range before.

Wish my wife would workout with me

Yeah, it kills ya doesn't it?

I wish my wife worked out with me LOL. But I'll take meghan and be happy

Who's Meghan? Okay, I'm being nosey! lol I figured that was your wife.

How are you doing?

Hey Kerry, no Meghan is not my wife. Lisa is my wife. Meghan is a recent friend that starting running with me in the mornings about 5 months ago and we just spend time together when we can. How are you?

Just been seeing the chiro twice a week. It's been much better. I'd never be able to do POWER week and then still be able to lift a weight after before I started with the Chiro. Has he had cortisone shots yet?

2nd Chest RR

IBB-
185x8/ 185x5/ 135x12/ 135x10

Pec Deck-
135x15/ 135x14/ 135x12

DB Bench-
50x15/ 40x21/ 40x21

Bicycle-
25/18/16

Swiss Ball Crunch-
30/30/30

Great W/O. Totally exhausted my chest and arms. ALOT of rest pauses to get all the reps.

I'm doing good. Only 2 more nights on Mids, but then I won't be on the computer too much for quite awhile Let me know how you like Supersize Me. Where are you getting pain?

Pain is in neck.
I have heard only good things about this movie so far... we watched The Punisher Saturday night... it was sooooooooooo bad! lol

Haven't seen punisher yet, but I haven't really heard anything good yet about it. See the Chiro for you neck, bet it'll help.

Thanks!
I'm off to train now... I soooo hate training at night! lol
Back later.

Back and Calf RR

Bent Row-
165x10/ 165x10/ 165x9/ 165x8/ 135x11

CG Pulldown-
100x14/ 100x14/ 100x15

Wide Grip Pulldowns-
80x18/ 70x22/ 70x22

Good AM-
95x20/ 115x18/ 115x15

Sitting Calf-
55x28/ 55x22/ 55x18

Donkey Calf-
50x25/ 50x23

Good workout, thought my back was going to explode, LOL Not sure if I'm doing the Good AM correct or not, might go back to hypers. Again, did rest pause to get the reps.

Did 27min Elliptical afterwards.

Nice wo Rock.
What grip you using on the cg pulldowns ?

Hey Rock - how come you are doing such a high rep range on your Pulldowns and CGs??

He's doing PRRS II......and is a glutton for punishment.

My job here is changing so I won't be on very much in the future. I'll post when I can, but don't think I've dissapeared

Oh it is ? and how is it changing ? don't tell me if you have to shoot me afterwards.

You're not actually talking about working during work hours are you? I wouldn't stand for that

Hello

What's up sexy? How are you today?

Fine thanks darling And how are you?