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) Sorry I haven't been around much, I've been very depressed and generally not well off for awhile. I'm in therapy now and going back to Lockheed on December 11 
. Anyway, with starting work again and school, the gym needs to be cut back some...hence HIT. I have something kinda preliminary I want to try for a few weeks and if I stay with it....notice I say if, I do know myself....Hopefully Archie will help me with switching things up and making changes etc.
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Originally Posted by IainDaniel
Wlecome back... hopefully things will start getting better for you!
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Originally Posted by IainDaniel
I can send you some porn to make you feel better.
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Originally Posted by Fitgirl70
For the new year? Boy you are starting early!!!
Sounds like you're doing great so far -- get down on it (baby, baby)...get down on it!!! Oh, sorry -- I got carried away there! |
You can get carried away with me anytime babe!!!
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Originally Posted by gwcaton
Looking strong Rocco,
I don't know what any of the HS equipment looks like or functions but they look impressive, I know you're strong . |
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Originally Posted by goandykid
I think we discussed this a long long time ago. I live Right at the fuzzy border of Herndon, but is now considered Oak Hill? Herndon.
The way today looks the snow prediction might be wrong, but I';d love some snow soon. We havent had any real snow since 03. |
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Originally Posted by Burner02
the HS machne: you can do separate or at the same time? Then if can, do the reps at the same time.
Cambered bar is great, but har far are you keeping your grip on BB Curls? Can you vary your grip to ease the stress off your wrists? |
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Originally Posted by Rocco32
HS Incline-
180 x 12, rest 30 sec, 6 230 x 8, rest 30 sec, 2 Bench DB- 80 x 4.5 (Tried 90 first right before so I can probably get more with 80.) 85 x 5 (The 80's were being used) Incline Flye- 35 x 14 45 x 8 HS MP- 140 x 10, rest 30 sec, 4 160 x 5, rest 30 sec, 2 (Don't know why so few here) DB Side Lateral- 25 x 12 25 x 11 (I switched to sitting this time so the fewer reps are fine with me, they were more strict.) Reverse Pec Deck- 120 x 14 150 x 9 Dips- 0 x 9, rest 30 sec, 4 25 x 7, rest 30 sec, 2 Pushdown- 100 x 11 120 x 6 W/O Time- 25 min W/O Time- 20 min |
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Originally Posted by JerseyDevil
Nice workout buddy!
I like seeing the dips in this wo. Made me realize, I need to do dips! I cut them when I was having elbow issues, but elbow has been doing much better. |
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Originally Posted by b_reed23
I miss you Rocco!! you can PM me anytime to talk if you need to
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Originally Posted by Burner02
yo! Roc!
Maybe it's a simple imbalance of strength in the muscle? |
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Originally Posted by Rocco32
Nautilus Pullover-
155 x 15, rest 30 sec, 6 200 x 9, rest, 3 HS Pulldown, alternating arms- 200 x 15 230 x (R) 9 (L) 10 HS Row- 180 x 12 230 x (R) 12 (L) 9 Sitting Shrug- 230 x 12 Incline DB Curl- 40 x 8, rest, 3 Concentration Curl- 35 x 5 (plus to forced reps with slow negatives) 30 x 9 Reverse Preacher Curl- 45 x 10 W/O Time- 21 min W/O Time - 29 min |
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Originally Posted by Rocco32 HS Incline- 180 x 12, rest 30 sec, 6 230 x 8, rest 30 sec, 2 230 x 9, rest, 3 DB Bench 80 x 4.5 (Tried 90 first right before so I can probably get more with 80.) 85 x 5 (The 80's were being used) 85 x 5 Incline Flye- 35 x 14 45 x 8 45 x 9 HS MP- 140 x 10, rest 30 sec, 4 160 x 5, rest 30 sec, 2 (Don't know why so few here) 160 x 7, rest, 2 DB Side Lateral- 25 x 12 25 x 11 (I switched to sitting this time so the fewer reps are fine with me, they were more strict.) 30 x 7 Reverse Pec Deck- 120 x 14 150 x 9 165 x 6 Dips- 0 x 9, rest 30 sec, 4 25 x 7, rest 30 sec, 2 25 x 8, rest, 2 Nautilus Single Arm Tri Ext- 95 x 13 W/O Time- 25 min W/O Time- 20 min W/O Time- 23 min |
