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Originally Posted by Luke9583
G'luck Dude!
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Originally Posted by Velvet
good luck rocky-baby..i'll be following along
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I mean Rock . This will be interesting to watch.
You could probably throw a set of dips in there 
I think the intensity will come with practice (and a spotter) 
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Originally Posted by Duncans Donuts
How many days a week are you going to be lifting?
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Originally Posted by gwcaton
Good luck HIT-man
I mean Rock . This will be interesting to watch. |
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Originally Posted by PreMier
Yea, good luck with this.
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Originally Posted by yellowmoomba
Looks like a pretty good first HIT session to me
You could probably throw a set of dips in there I think the intensity will come with practice (and a spotter) |
I'm not sure about dips because of my elbow. I could try it though. And yeah, I'm hoping the intensity comes with practice. I need to get the right mindset. I think I psyche myself out too much.
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Originally Posted by BritChick
Good luck with the HIT.
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Originally Posted by PreMier
Psyche!
Maybe someday I will try it. Just not in the mood now... Maybe it will work wonders for you, and you will still be on it when I try it out. |
. Good luck Rock!
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Originally Posted by rock4832
Wednesday
Did 1 hour of cardio on the Elliptical Training. Kept HR around 130-135. |
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Originally Posted by PreMier
This is my heartrate by just walking to the fridge for more food
Congrats on the clearance |
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Originally Posted by rock4832
I Finally Got My Clearance Today!!!! I Was Sooooo Freaking Stressed Over That But Now I Have It. Yeah!!!
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Originally Posted by GoalGetter
Hey! Congrats!!!
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Congrats Rock
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Originally Posted by rock4832
Thanks Iain. And it looks like that job we were talking about is going to come through, but with a different title and job duties. And quite a bit more money than offered last time too.
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Did you negotiate a car
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Originally Posted by JerseyDevil
Congrats on the clearance Rock.
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Originally Posted by gwcaton
Cleared for take off
Congrats Rock |
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Originally Posted by IainDaniel
Sweet. Awesome news. Maybe Lisa can stay home now
Did you negotiate a car |
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Originally Posted by yellowmoomba
Nice workout Rock
How are you liking your new program? |
Can't you just get a new elbow ? LOL
Thanks. I was hoping Patrick or DD would be stopping in and offering advice.
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Originally Posted by Rissole
I don't know jack about hit either...
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J/K. I'm getting by with the program, so I'm staying with it for now 
29 reps on squats 
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Originally Posted by rock4832
Thanks Gary. I about had a heart attack on those 29 reps, LOL. When I say Static hold I'm holding the db's out straight for 3 sec before lowering them again.
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on me .|
Originally Posted by gwcaton
on me .Ok , Grip, BB static hold / reverse |
duh, I think I'm making things up here now. Just holding the barbell off the bars. That's another thing I call static hold.
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Originally Posted by rock4832
Thanks buddy. Have you done HIT?
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Squat- 155 x 29 185 x 15 SLDL- 255 x 11 |
Congrats on the BB shrug
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Originally Posted by du510
Somewhat. Ive just started. Ill be cleaning it up this week and next week in hopes of getting into a set routine.
I just started working, and it leaves little time in the day for lifting. I leave my house at 630am and get home around 730pm. So hopefully I could really clean it up this week. Good luck on it, I love it already, I hope you being to, too. |
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Originally Posted by yellowmoomba
Gotta like High Rep Squats
29 reps !! I don't think you'll need leg extentions after that |
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Originally Posted by Luke9583
I bet you're sore
Congrats on the BB shrug |
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Originally Posted by Velvet
Hey Rocky baby...wassup???????????
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I'm on now because I'm waiting for my briefing to start. What fun
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Originally Posted by rock4832
No, I don't like the high rep squats, LOL! Need to learn to go to COMPLETE failure though.
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- if you get it then try 225 x 20 (this should take you to failure)
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Originally Posted by yellowmoomba
Ok - you did 185 x 15 last time .. Next time do 20 with 185
- if you get it then try 225 x 20 (this should take you to failure) |
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Originally Posted by Rissole
Yo Rock
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. I know that hurt. Weights moving up nicely man. Doesn't CG bench bother your elbow. It does mine... big time.
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Originally Posted by TheWolf
Looks like you're really pushing yourself Rock. Nice work. Those high rep squats are insane!!
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Originally Posted by JerseyDevil
29 rep squats
. I know that hurt. Weights moving up nicely man. Doesn't CG bench bother your elbow. It does mine... big time. |
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Originally Posted by camarosuper6
I enjoy higher reps for legs, but 29.. my oh my.
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That sucks man.
Nothing too bad, a couple of days and I was fine.|
Originally Posted by TheWolf
Awww Rock, that's a tuff break man. Take care of yourself, not like you have a choice now. Looking back, do you know what you did wrong? I pulled my back slightly doing SLDLs. I was looking at the plates in the mirror and not focusing on keeping my back tight and then......sproing!
Nothing too bad, a couple of days and I was fine.Good luck buddy. |
. I would definetly be replacing some of the exercises you do ( like all the ones that you have injured yourself on . LOL ).
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Originally Posted by JerseyDevil
If I stopped doing all the exercises I've been injured on.... I may as well stay on the porch in my rocking chair
. |
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Originally Posted by JerseyDevil
If I stopped doing all the exercises I've been injured on.... I may as well stay on the porch in my rocking chair
. |
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Originally Posted by JerseyDevil
Aw damn Rock. Several years ago, I did something similar doing deadlifts for the 3rd or 4th time. That's why I was so apprehensive about doing them now. Rest that back, and DON'T DO CARDIO either! But we know how good I take advice
.Rest up man. You're young. You can afford to take time off. I keep thinking if I take a few months off, I may never come back fully. You can. |
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Originally Posted by gwcaton
SHEET ! I swear Rock... welll you know what I was going to say.
I would definetly be replacing some of the exercises you do ( like all the ones that you have injured yourself on . LOL )Take it easy and then work back into it slowly . |
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Originally Posted by JerseyDevil
If I stopped doing all the exercises I've been injured on.... I may as well stay on the porch in my rocking chair
. |
Just saw that.
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Originally Posted by yellowmoomba
Bummer to hear about your back Rock |
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Originally Posted by Velvet
Yikes Rock, I hope you heal up fast!!
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Originally Posted by IainDaniel
Shitty News Rock.
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Originally Posted by Rissole
Damn Dave.....!! Take a rest!! Or else
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Originally Posted by rock4832
Thanks Iain. It'll give my elbow time to heal up though LOL.
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Originally Posted by rock4832
But what do I do in place of squats for awhile?
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Originally Posted by gwcaton
There ya go , a silver lining
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Originally Posted by Velvet
Good morning Rocky Baby
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Originally Posted by fantasma62
Hey Rocky, what's doing...
So I am back around again... Looking forward to lifting again after therapy ends in another 4 weeks. However, this time I'll be extra careful, unlike my old self, The Crazy Lifter of Weights...... Hey man, I hope you have a great day and I'll see ya' around..... |
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Originally Posted by bludevil
Hack Squats, Box Squats, Legg Press, Lunges, Farmers Walk. Plenty of exercises besides the normal squat, but it sounds like you definately don't need to go heavy on any leg or back exercises. Maybe for the next few weeks or months, light weight more reps until your fully healed. Good luck in the comp
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Originally Posted by rock4832
I think Deads are gone for awhile if not for good. I just need to move to safer exercises, LOL. But what do I do in place of squats for awhile?
Didn't do cardio today, still hurts too bad but when I can I'll do low intensity on the elliptical trainer. Thanks for the post JD |
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Originally Posted by rock4832
Morning there hottie. Love the new avi, very sexy!
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Originally Posted by JerseyDevil
Until you get thru the acute pain, I wouldn't work lower body at all. Hack squats, leg presses, lunges, etc are still going to stress that area too much. All of us seem to be better at giving injury advice, then taking it
. |
I think I'll try Leg Press on Friday and see how it is. I'll be doing High reps so that may help too. The pain is still there most definately but it's a ton better than it was.
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Originally Posted by gwcaton
Hey Rock
How's everything ? |
How goes it with you?
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Originally Posted by Velvet
Thanks
How was the weekend? Stay outta trouble? |
Weekend was alright. Got to spend some time with Lisa, haven't had a chance to do that for awhile so that was good! Went to see Shall we Dance, and rented Shrek 2
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Originally Posted by Luke9583
Almost at your DL goal rock, huh?
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Probably no Deads for awhile
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Originally Posted by Luke9583
Yea... Good morning, Rocky baby
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Not that there's anything wrong with that .
Reverse curls hey.....
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Originally Posted by rock4832
Pull HIT
Pullover SS w/ Palms up Pulldown- 170 x 16/ 140 x 6 Palms up Pulldown- 120 x 8 HS Row- 270 x 10 BB Curl SS w/ Alt DB Curl- 100 x 9 + 1/ 45 x 4 Reverse BB Curl- 75 x 9 BB Shrug- 285 x 15, rest then 3 |
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Originally Posted by rock4832
Thanks Petey! You like reverse curls
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Originally Posted by JerseyDevil
WO's look good Rock!
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Originally Posted by Velvet
Happy Turkey Day Rock
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Originally Posted by yellowmoomba
Nice job today...You are showing some nice strength Rock!! How long was your workout? I'm guessing < 45 minutes. When are you doing abs ??
Happy Turkey Day!! I'm off to the gym in a few |
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Originally Posted by Rissole
No.... damn hard to hang onto that bar.... especially with the w8 your doin...
BTW what is turkey day |
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W/O was going great today until I got to the Bent Row. Doing fine then all of a sudden if felt like something popped out in my lower back and I couldn't move. LOL. I felt bad about leaving my weights there on the floor but I slowly made my way to the exit and drove to the ER. It hurt soooo freaking bad, LOL. Got to the ER (where I used to work) and Doc said I may have slipped a disk by the sound of it but it's in right now. But my spinal erectors are definately sprained. No lifting for 10 days. I went to work anyway and I'll plan to do cardio for the next few days. |
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Pullover SS w/ Palms up Pulldown- 170 x 16/ 140 x 6 |
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Upright Row w/ EZ Bar- 75 x 21 |
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Originally Posted by P-funk
Oh waite.....what was the reason that I gave to people as to why doing bent over rows is crazy?? Oh yeah........get better.
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Needless to say I learned my lesson for a little while
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Originally Posted by rock4832
LOL, i was thinking about what we were talking about a few weeks ago when I was doing the Rows. I think you jinxed me, LOL
Needless to say I learned my lesson for a little while |
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Originally Posted by P-funk
what did you do these pullovers with??
I use the Nautilus Pullover machine. I usually put my upright rows on pull day becasue they are so much traps (and elbow flexion which is biceps) but that is just me preference. Even with a shoulder wide grip? Workouts look good. My only question is how hard are you working at these sets?? I see a lot of high rep stuff so I am just curious. Is that just because you are still adapting to the new program and figuring out where you are at. Or are you going all out balls to the wall. I mean if I was going for a HIT workout I'd be going all out so like if I could curl 115lbs for 8 reps and I knew that I was doing only one set. You'd bet your ass I would be getting 12 reps. No matter what!! How hard are you pushing yourself? You really have to ask that when doing HIT. If you are just going through the motions then it isn't going to work for you. That is why so many can;t do it. they mentally can't get past that part and push themselves over it. I mean, if I was squating I would just go all out no matter what. ya know. |
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Originally Posted by P-funk
yeah, well I am training legs tomorrow so I probably just fucking jonxed myself. i will be in a wheel chair before noon now. fuck.
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Originally Posted by rock4832
Or passed out on the floor and delirious from exertion while all the gay weightlifters come to watch and .....
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Originally Posted by rock4832
So what do you think I should replace for shoulders in the push routine if I move Uprights to Pull?
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Originally Posted by P-funk
overhead presses, what else!!!!
I guess front raises could work. leave them there if it is all you can think of for shoulders. but i would do overhead presses. When I do push pull I do overheads and bench presses in the same day. |
Oh, and have fun getting ass-fucked! LOL.
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Originally Posted by rock4832
And every w/o I think I reach a higher level of intensity and pass a mental block.
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Originally Posted by Rissole
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I can always count on Pete!
Did you pig out yesterday????
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Originally Posted by rock4832
Thanks YM, still a ways to catch up to you LOL. W/O takes just over 20 min. I want to get it to 15 min. I do abs on Friday with Legs. Kinda nervous about going to failure on the Leg press though, especially with my back, LOL.
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Originally Posted by Velvet
Good morning Rocky baby
Did you pig out yesterday???? |
No, I worked so that was an excuse not to eat all the food. Good enough for me
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Originally Posted by yellowmoomba
Just so you can guage - I'm taking about 30-40 minutes or so to do 5 sets depending on how many warmup sets I need to do. This includes 5 minutes on the stairclimber to get my body temp up and muscles lose. I normally do at least two warmups.
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. I found out today though that legs takes awhile because of trying to recover, LOL. |
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Originally Posted by P-funk
just balls up. lol
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Originally Posted by P-funk
Looks good.
Fuck the other guys......YOU NEED TO MAN UP MOTHER FUCKER!! |
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Originally Posted by du510
Those workouts are lookin fuckin good, Rock! Hell ya.
I hope your Thanksgiving was good, and ya ate lotsa turkey. |
Worked out great for me. How about you?
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Originally Posted by rock4832
Hey, good to see you buddy! Thanks, I'm liking and hating HIT so far, LOL. Didn't really eat any turkey, I got to work instead
Worked out great for me. How about you? |
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Leg Ext SS w/ Leg Press- 180 x 18/ 500 x 20 PB for both Lying Leg Curl- 150 x 9 |
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Originally Posted by rock4832
Patrick- point is I DON'T WANT TO FUCK ANY GUY!!!! LOL. I just realised, I could take the train up to NY and you could teach me how to really w/o! That's be awesome!!!
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Originally Posted by du510
HIT is great. I completely understand what you mean by "loving and hating", as does anyone else doin it. Its unreal though, in all honesty. Keep it up boss, keep it up.
As for me, I had the day off, along with today. Thanksgiving was great, had a full meal and dessert at my house then a full meal and dessert at my girls house. Worked it all off today though...... split, carried, and stacked 3 cords of seasoned firewood. It should last through the winter, so we'redone with that. Good luck boss, and keep it up. |
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Originally Posted by gwcaton
Damn Rock , You is a strong mudder
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Originally Posted by PreMier
You like to puke?
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As long as I'm not the only one! If you puke up your protein shake, are you supposed to drink another one?!?
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Originally Posted by rock4832
Patrick- point is I DON'T WANT TO FUCK ANY GUY!!!! LOL. I just realised, I could take the train up to NY and you could teach me how to really w/o! That's be awesome!!!
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Originally Posted by rock4832
Hey, next to you I lift baby weights, LOL! Thanks Gary, I surprised myself again with this. Was expecting to get around 6-10 reps with both the leg ext and press.
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Originally Posted by rock4832
Sounds like a good Thanksgiving! How long have you and your "girl" been together? Are you going to be sore after splitting the firewood? I love doing that but I'm dead the next day, LOL.
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Originally Posted by P-funk
holy shit!!!! take the train up from VA!!!!!
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Originally Posted by rock4832
As long as I'm not the only one! If you puke up your protein shake, are you supposed to drink another one?!? |
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Originally Posted by gwcaton
I don't see me using that much weight in any of those exercises ! EVER !
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Originally Posted by du510
Just about 3 years now. (Almost). Im actually at her place now, shes at practice, Im in her room.
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Originally Posted by rock4832
I've got maybe a few on you Gary, but you normally outlift me! And with more reps!!
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Originally Posted by P-funk
no, I am saying take the fuck train up so we can train.
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Soon as my job settles, here I come! Can my wife come too?
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Originally Posted by gwcaton
Well, I'll concede to your post if you concede to the fact that you are a strong Mutha.
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Some of the guys at the gym say they can smell me from upstairs. (get it, strong... I crack myself up )
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Originally Posted by rock4832
Soon as my job settles, here I come! Can my wife come too? |
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Originally Posted by P-funk
bring the whole fucking family. You better bring your wife so that you keep your fucking hands off of me you freak!!
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Originally Posted by rock4832
Cool, what's her name and what does she practice?!?
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Originally Posted by rock4832
Soon as my job settles, here I come! Can my wife come too? |
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Originally Posted by du510
LOL.
Her name is Kay and she plays basketball. Ill get her to lift HIT, give it time. |
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Originally Posted by du510
Hey if youre in NY, ya gotta come to NJ/CT too!
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Originally Posted by rock4832
Does the train go there too?!? LOL. That'd be cool to meet you too!
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Originally Posted by JerseyDevil
My opinion would be to do 2400-2800 cals a day with 40/40/20 macros, and stay with your HIT program and moderate cardio. If you try to cut too quick, you'll lose too much muscle and in the end think 'WTF did I do?".
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! What the heck where you eating for protein?