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Originally Posted by T-Mag
Lesson #9: Unleash The Beast (No, not that beast!)
Lately I’ve been noticing a disturbing trend on the weightlifting related web sites and message boards. Men and women everywhere are spending so much time talking about training and nutrition that they hardly have any time left to train. And when they do train, they're so busy counting time under tension numbers and rest intervals — following exercise plans by the numbers — that they never really focus on unleashing the beast and pushing up big weights. I’ve heard people talk about finding inner balance and peace while training. Inner balance and peace is for yoga. Mention those words during a deadlift session and I’ll beat you with a 45 pound plate. To train hard and develop an outstanding physique, you must "find the anger" within and unload it on the bar. Not only will you feel better when you’ve done the workout, having activated your lower, reptilian brain centers, but you’ll also have stimulated the body to improve through brute acts of force and strength. Unleashing the beast, though, is tough work and many find this work far too hard to do. So rather than going into this zone, they try to replace raw, hard lifting with the acquisition of knowledge; the more they learn the better they feel about their wussified lifting protocol. Next time you hit the gym, unleash the beast. It’ll change the way you do things in the gym — hopefully forever. |
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Originally Posted by Rocco32
I'm back from vacation with a new mindset and new dedication. I'm ready to tear the fucking gym up now. Hence a new journal.
Weight in- 216lbs Waist Measurement- 38inches I have about 2 months to get in shape for a Physical test for the Fire Department...no problem. I'll be doing P/RR/S and cardio. I'm not happy with my life right now or myself, but rather than dwelling in my pity I figure it's time to start changing some things. I title this journal based off of this T-Mag Article from awhile back: It's time to unleash my beast again so watch out!!! |
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Originally Posted by Squaggleboggin
Nice. Looking strong. It's great to come back and do a hell of a lot better than you expect to do. Great job; if you keep up with that attitude, you're going to own that test.
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Originally Posted by Gary
Give em hell Rocco !!!!!!!!!
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Originally Posted by Billie
alright...Rocco is tearin it up again!! Nice workout!
is GoPro training you now?? |
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Originally Posted by Tammy
Nice new journal Roc....I think I'm getting ready to start a new journal too....
Can't wait to see vaca pics and can't wait to follow your journal for progres -- you'll do great!!! I just know it. |
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Originally Posted by Blu
Good to see ya re-dedicated and inspired. Good luck
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Originally Posted by Mike
grrr, baby! VERY GRRRR...
well..I am still fatter than u....so...I'm gonna follow u and push u, brotha...I start my new split next week...which includes...<gulp> 2 days of....damn...have a hard time saying it...c...c...cardio.... two months? this could be 'fun', sir... |
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Originally Posted by Cow
Awesome Rocco; good to see you back and ready to kick some ass. Just be careful about unleashing the beast near an elementary school...
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Originally Posted by Billie
well, do we have a friendly comp. between Rocco and Mikey?? I mean...your both getting pics if you work hard enough...but still...it could be interesting
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Originally Posted by Tammy
Could be interesting to see what the "Grand Prize" is for the winner........that's if we did have ourselves a little friendly competition.
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Originally Posted by Archie
Great name for a journal, keep at it, the first w/o was a GREAT start!!!
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Kinda pisses me off...that's 2 hours before my normal starting time!
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Originally Posted by Rocco32
Alright, let me mention my diet. On Sunday I started a liquid diet consisting of MRP's and 1 thing of Musclemilk oats a day. I plan to do this for 30 days...today is day 4 and I'm still alive
Today's Macros- Cals- 1930 Fat- 50g 24% Protein- 178g 38% Carbs- 178g 38% |
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Originally Posted by bludevil
gotcha on the liquid diet. Interested to see how it goes for ya, if positive then I would be willing to give it a try for a 2 week quick cut for certatin situations.
As far as a journal, really don't have the time to post as much as I would like right now. I may post before and after pics and my thoughts on this summers cut. Supp's I'm taking right now are Powerfull/cAMP/Sesamin/Xceed |
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Originally Posted by Seanp156
All liquid huh? Don't think I'd ever try that... And damn, your cal intake is 1/2 of mine ! Do you really think you need to drop it to 1900 to lose some weight? Seems like 2400 or so would be better to start out with.
#'s in the gym are looking good |
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Originally Posted by Rocco32
Hey, we'll follow and push each other...I doubt your fatter than me LOL. Your new split looks real good Mike!!! So what kind of cardio are you going to do and for how long?
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Originally Posted by b_reed23
woohoo! A competition...what should the winner get??
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Originally Posted by Fitgirl70
On my way >>>>>>>>>>>>
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Originally Posted by Burner02
ok..if I have to explain it....(ppssst...you're not even blonde..)
Rocco and I...are both wanting to drop body fat. So...we will be LEANER... there ya go...now get over here so I can spank ya.... |
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Originally Posted by Triple Threat
About that liquid diet, are you getting any fiber?
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Originally Posted by IainDaniel
Being fat
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Originally Posted by IainDaniel
I think I have you beat Packed on 14 lbs in the past couple of weeks
Long weekends, weddings. Way too much alchohol |
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Originally Posted by Rocco32
Alright...it's on. I'd like to get Iain in on this as well. What are the parameters?
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Originally Posted by Fitgirl70
Oh yeah, speaking of the comp -- what about posting some stats say at the beginning, at midpoint and at the end.
in fast legal-ease speak>>>>....notice how the above statement did not include the word pictures and was not for comedic purpose I'll put up a prize or two for the winner! When are you guys starting and ending this little shibby |
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Originally Posted by Burner02
that's like....um....a couple weeks from now...
JUDGES! WE NEED YOUR INPUT! |
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Originally Posted by Rocco32
Bench-
215 x 6/5/4 PR for reps Incline DB Bench- 80 x 6/6 85 x 6 PR Dip- 25 x 5/5 PR Hanging Knee up- 5 x 6/6/7 Steep Decline Sit-up- 20 x 6 17.5 x 6/6 Workout Time-39 min I didn't get in the gym at all last week, work and being sore kept getting in the way. I'm going to count PR's for this cycle of P/RR/S...meaning I may have done more when powerlifting but I'm viewing this as a new fresh start. Last week my abs were killing me ALL week, much longer than you should have DOMS for. Then this morning when I started the hanging knee raises it felt like my ab muscles were going to tear in two. What's up with that? |
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Originally Posted by Fitgirl70
I'm not opposed to starting on the 19th!
But then I think you guys should go until August 31st. That's 10/11 weeks...... What say you? |
) always pack on too many pounds
Someone tell me when it starts, and I'll be ready
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Originally Posted by Burner02
hey...you CAN"T have your (birthday) cake and eat it too...
HA! |
!!!
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Originally Posted by Burner02
I'm not going for a lbs lost gig...overall body morph thing....'cause..if I go for lbs dropped...there goes the HEAVY lifting...
I am gonna put on muscle...and the fat loss will be a byproduct! cardio...blech... |
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Originally Posted by Fitgirl70
I'm almost to the same consensus Mike. Fat loss and put on some muscle will be my goals.
So...what we need is an independent judge who can look at all of us overall and judge who makes the progress that we want as well as an overall winner (maybe) Maybe Arch will want to be our judge since he'll be done by the time we get just about finished.....unless he's doing another show???? |
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Originally Posted by Burner02
Archie for Prez!
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Originally Posted by Burner02
billie for vice prez!
(I will be her bitch....) |
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Originally Posted by Fitgirl70
Oh yeah....you're gonna post that ass, and then I'm gonna tap tha...uhhhhhhhhh...........then you're gonna post...uhhhh..........shit, forget it! I...I.....
Are we starting on the 19th? If so, I'll go ahead and set up a thread for us? Who's in? Billie, Me, Ian, Burner, Roc -- Is that all? Facts: Archie for Prez, Billie for VP, Burner for intern, Roc can be the Secretary of Pump, and I'll be his Pump-tress. Ian...you're, uh.....Secretary of Defense! Alright people -- no fightin' in the war room! I'm all for sending before pics to Arch, and then we can post our stats! |
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Originally Posted by b_reed23
well......okay then
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Originally Posted by Rocco32
It's been a long time since I've done legs so I went very light today to make sure I can walk this week LOL.
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Originally Posted by Archangel
Lookin good, keep it up my Friend!!!
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Originally Posted by Burner02
where's the fun in that????
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Originally Posted by b_reed23
Nice leg presses
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Originally Posted by Rocco32
Alright, I put some pics of my vacation up in my gallery.
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Originally Posted by Archangel
Pics look great, I miss going on cruises!!! What cruise line did you use, I forgot!!! Was your room in the back of the ship, looks kinda like our last trip!!! Did you go to the 7 mile beach in Grand Caymen??? BEAUTIFUL!!!
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Originally Posted by Rocco32
We were on Princess. Our room was kinda in the middle...we got upgraded last minute to a balcony suite for free, that was really nice! Yep, we went to the 7 mile beach in Grand Caymen. Also went to Cozumel and Ocho Rios though Ocho Rios scared the crap out of us LOL! Where all have you done cruises to?
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Originally Posted by Rocco32
The jogging about killed me today.
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Originally Posted by Rocco32
Tammy- Thanks babe...the cruise was fun but I don't think I'd do it again. But that's just me, not really my thing.
Pylon- Thanks buddy, I'm so glad to have that tattoo finished! I think I'm going to add one more thing to it then I'll really be done. Mike- Cozumel is slow in recovering. It was kinda sad, your there on vacation yet your seeing all the damage and people out of work and all. And they are so nice there too. When we went to Cozumel we booked an excursion to go to Passion Island (free bar) so we weren't around the main part of the damage for long. So you go diving there? I'd LOVE to go diving!!! Yeah, I have no idea how I hooked my wife. Maybe she was drunk one night LOL, I know I'm lucky though!!! She doesn't have a sister but she does have a brother, very handsome. |
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Originally Posted by Rocco32
We were on Princess. Our room was kinda in the middle...we got upgraded last minute to a balcony suite for free, that was really nice! Yep, we went to the 7 mile beach in Grand Caymen. Also went to Cozumel and Ocho Rios though Ocho Rios scared the crap out of us LOL! Where all have you done cruises to?
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!!!
But I certainly don't feel "hot" What do you mean "friendly" comp, this is every man, woman, child for themselves!!!!
It takes a tough person to tackle HIT.
Right now I'm doing the split you see at the beginning of Archie's journal- Back/Chest/Traps one day...Leg and abs another...Delts/Bi's/Tri's the last. I'm hoping Arch will help train me once he's recovered and settled down after his comp.|
Originally Posted by Rocco32
Cardio this morning for 45 minutes. HR was kept between 125-135 the entire time. Burned something like 500 cals according to the machine.
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Originally Posted by Rocco32
Chest
DB Press- 80 x 13 (kept losing my balance) (up weight) Incline HS- 150 x 12 + 2 (up weight) Pec Deck- 90 x 8 + 4 Back BB Row- 165 x 10 + 3 Pulldown- 150 x 8 + 3 HS Pullover- 140 x 9 + 3 Traps BB Shrug- 225 x 12 DB Leaning Away Shrug- 60 x 18 YUCK!!!!! Anytime I have a + next to my reps with more numbers...it's a rest pause. I can't do anymore so I break for 5-7 seconds and then resume. I really don't like BB Rows, very short ROM it seems and I don't feel I do it well. |
You really get a lot of ROM.
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Originally Posted by yellowmoomba
Nice work in there.
If you don't like BB Rows do DB Rows (my favorite) You really get a lot of ROM. |
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Originally Posted by Burner02
I can smel-l-l-l-l-l-l-l-llllll what the Roc is cookin'!
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Originally Posted by Burner02
I can smel-l-l-l-l-l-l-l-llllll what the Roc is cookin'!
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Originally Posted by Archangel
Great w/o BRother Rocco, I agree with Brother YM too, I LOVE DB Rows!!! Can I suggest how I do them???
I lean on my posted knee with my support hand while I bend over and lift with the other, does that make sense??? Any kind of help I can be, I will help you my Friend!!! |
How is everything?
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Originally Posted by Rocco32
Burner- Thanks buddy, I think I'm finding my groove again. I'll try that with the DB's!
Archie- That does make sense. I'll try it both ways and see what feels more natural to me. How far do you both bend over? Ummmm....that didn't sound right. Patrick- Hey there!!!! Hardly looking strong but thanks for the visit!! You need to change your location on your profile How is everything? |
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Originally Posted by Rocco32
Patrick- Hey there!!!! Hardly looking strong but thanks for the visit!! You need to change your location on your profile
How is everything? |
how long does it take you to zip through a workout??
Roc
I HATE leg day and high reps KILLS me. The squats are light but they were killing me big time LOL.
| Patrick- Crap, now it's official. Everytime I saw you post and saw your location and Manhattan I had a cringe of hope that you'd come back LOL. I'll feel like such a donk I never got to hang with you when I had the chance! |
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Originally Posted by Rocco32
Quads
Squat-135 x 20 (up weight) If anyone makes fun of my squats.....I'll sit on you!!!!!!! I HATE leg day and high reps KILLS me. The squats are light but they were killing me big time LOL. |
Wouldn't think of making fun of you. Plus the low weight high reps are killers, especially if you really focus on contracting the muscles, pause for a couple secs at the bottem or do really slow negatives.
I HATED it. I couldn't breathe at the end. The leg presses started off as being relaxing after the squats LOL. Hey Archie...what I was thinking was doing this split for another 2 weeks and then switching. Should I keep the exercises the same for the next 2 weeks? What I was hoping you would be willing to do is tell me when to switch routines and give me guidelines of what to do for each with little ways to up the intensity at different times. Did that make sense? Only if you have time and are not averse to it
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Originally Posted by Rocco32
Cow- Thanks!!! It was hard and I never want to do it again LOL.
Mike- I HATED it. I couldn't breathe at the end. The leg presses started off as being relaxing after the squats LOL. |
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Originally Posted by CowPimp
Good progress Rocco. I like seated cable rows a lot; you could give them a try.
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Originally Posted by Rocco32
Do you think that is a good replacement for BB Rows? I was thinking that or the chest supported T-Bar or DB Rows on an incline bench.
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Originally Posted by Rocco32
Mike- Sucks about your back...have you taken espon salt baths? Contrast Showers? Hope it gets better...I don't want any excuses when I kick your butt
? |
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Originally Posted by b_reed23
only 90 on the pec deck?? I'm doing 80, so I KNOW you can do better...push it David!! PUSH IT!!!!!!!
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Originally Posted by PreMier
Is there another journal? What the fuck is going on in here?
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