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Rocco Is Baaaaack!!


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Posted by: Rocco32

I think I'm back, though I don't think anyone really missed me around here...I'd been on my way out the door for so long!

Things are hectic for me right now...back at Lockheed and I'm on the Mid shift. Taking three classes at George Mason during the day and haven't set foot in a gym for quite awhile. I just don't have the motivation lately.

Been seeing a therapist the past few months for depression and that kind of crap, though at this point I think he pisses me off more than he helps

I'm thinking about starting up a program I tried awhile back, the HSS100 program. Except I plan on not doing legs right now. My knee is still the same...at least I can walk up stairs without a limp right now but if I pick something up where I bend my legs, forget it.

Anyway...good to be back and I need you all to help me stay motivated and going to the gym!!!


Posted by: DOMS

Not missed? You know that's not how it is.

Sorry to hear about your knee, but do what you can in the gym!


Posted by: Archangel

Of course you where missed Brother Rocco!!! Best Wishes my Friend!!!


Posted by: IainDaniel

Welcome back david


Posted by: P-funk

back in the saddle, eh.


Posted by: Pylon

Welcome back!


Posted by: min0 lee

Quote:
Originally Posted by Rocco32 View Post
I think I'm back, though I don't think anyone really missed me around here...I'd been on my way out the door for so long!
Who are you?

Just kidding!
Welcome back!


Posted by: Triple Threat




Posted by: JerseyDevil

Not missed my ass! Welcome back David .


Posted by: Rocco32

Thanks everyone. Hopefully I'll have a workout to post tomorrow. I'm still torn between doing the HSS-100 or the Arms Specialization...both by Chris Thib...
The reason I'm thinking arms is they've always been my favorite to do and I really need motivation to go to the gym right now, it's not "in" me right now.

I hope everyone is doing well, I'll try and hit some journals later if I get a break!


Posted by: Fitgirl70

I missed you baby, even though I myself haven't been on much....I missed you!

Glad you're back!

You're right to start with the things that you enjoy. The more you enjoy something, the more you're going to want to do it and do more.


Posted by: b_reed23

you don't think you were missed?? I should come over there and slap ya!


Posted by: Burner02

see? FG doesn't even go to MY journal anymore...notthat I'm JEALOUS or anything...

Now...let's get this goin'!


Posted by: Rocco32

Quote:
Originally Posted by Fitgirl70 View Post
I missed you baby, even though I myself haven't been on much....I missed you!

Glad you're back!

You're right to start with the things that you enjoy. The more you enjoy something, the more you're going to want to do it and do more.
Thanks sexy! I missed you too. How is everything going?


Posted by: Rocco32

Quote:
Originally Posted by b_reed23 View Post
you don't think you were missed?? I should come over there and slap ya!
Bring the whips and handcuffs again like last time!!! How are you doing babe?


Posted by: Rocco32

Quote:
Originally Posted by Burner02 View Post
see? FG doesn't even go to MY journal anymore...notthat I'm JEALOUS or anything...

Now...let's get this goin'!
LOL, we both know your the stud around IM!!!!! How's everything with you buddy? Anything happen with the guy that neck-stabbed you?


Posted by: Burner02

I wish....
he's set for trial the 9th of April...ca't wait to testify..then I can look at him...then his mother..and call him the waste of space he is...


Posted by: Rocco32

Here is a link to the workout I'm doing: Your ticket to the Gun Show

Today was my first day and it goes like this...

1st Exercise Pairing
A1-
CG Bench- 165 x 6/5/6 175 x 4/4
A2-
Narrow Grip BB Curl- 65 x 6 75 x 6 85 x 5/5/5
(Special technique: alternate A1 and A2, with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

2nd Exercise
Rack Lockout- 185 x 6/5/4
(90 sec RI)

3rd Exercise Superset
Narrow Grip BB Concentration Curl - 70 x 8, 60 x 6, 50 x 8

Superset with:
Single DB Static Hold- 70 x 20sec, 60 x 20 sec, 50 x 25 sec

How to do the static hold: Support a vertical dumbbell with both hands under the top weight section and your elbows bent at 90 degrees.


That was a challenging workout, especially since it's been so long.

Then 20 min of moderate to intense cardio work.


Posted by: Rocco32

Quote:
Originally Posted by Burner02 View Post
I wish....
he's set for trial the 9th of April...ca't wait to testify..then I can look at him...then his mother..and call him the waste of space he is...
Good luck with that!!


Posted by: Archangel

Fantastic w/o my Friend!!! Wishin you nothin but the BEST Brother Rocco!!!


Posted by: Pylon

Nice w/out, Roc.

On the static hold, is it over your head, in front or behind?


Posted by: Rocco32

Quote:
Originally Posted by Archangel View Post
Fantastic w/o my Friend!!! Wishin you nothin but the BEST Brother Rocco!!!
Thanks buddy. I appreciate all the support you've given me in the past and present!


Posted by: Rocco32

Quote:
Originally Posted by Pylon View Post
Nice w/out, Roc.

On the static hold, is it over your head, in front or behind?
Thanks Pyl! I assumed it was in front for the biceps. Someone asked Chris that but he never responded.


Posted by: Rocco32

Almost didn't go today...didn't get much sleep today, as usual and not feeling the best. But I did it!!!

1st Exercise Pairing:
A1: CG BP (closer grip than Monday)
135 x 8/8/7/7

A2: Wide Grip Preacher with elbows turned in
55 x 8
65 x 7/7/6
Special technique: alternate A1 and A2, with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

2nd Exercise Pairing:
B1: Tate Press
30 x 10/7
25 x 9

B2: Rope Tri Ext (pulling laterally as far as rope will go at ext)
50 x 8
30 x 10/7
B1 and B2 were supersetted with 90 sec RI after B2.

3rd Exercise Pairing:
C1: Standing Wide Grip BB Curl (elbows turned in)
40 x 10
50 x 9/8

C2: Incline DB Curl (after elbow flexion, raise arms an extra 3-4 inches)
20 x 11/10/10
C1 and C2 were supersetted with 90 sec RI after C2.

Workout was about 30 minutes.

Did 20 min Moderate-Intense cardio on Elliptical


Posted by: Archangel

Good lookin w/o BRother Rocco, bet your glad you went now arent ya!!! My pleasure on the support, you have helped me as well!!!


Posted by: Archangel

On a side note, I'm SERIOUSLY considering switching gears and trying my hand at Powerlifting, not sure how good I'll do, but gonna give it a go!!! Any books you would recommend???


Posted by: JerseyDevil

Quote:
Originally Posted by Rocco32 View Post
Almost didn't go today...didn't get much sleep today, as usual and not feeling the best. But I did it!!!

1st Exercise Pairing:
A1: CG BP (closer grip than Monday)
135 x 8/8/7/7

A2: Wide Grip Preacher with elbows turned in
55 x 8
65 x 7/7/6
Special technique: alternate A1 and A2, with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

2nd Exercise Pairing:
B1: Tate Press
30 x 10/7
25 x 9

B2: Rope Tri Ext (pulling laterally as far as rope will go at ext)
50 x 8
30 x 10/7
B1 and B2 were supersetted with 90 sec RI after B2.

3rd Exercise Pairing:
C1: Standing Wide Grip BB Curl (elbows turned in)
40 x 10
50 x 9/8

C2: Incline DB Curl (after elbow flexion, raise arms an extra 3-4 inches)
20 x 11/10/10
C1 and C2 were supersetted with 90 sec RI after C2.

Workout was about 30 minutes.

Did 20 min Moderate-Intense cardio on Elliptical
Good looking start buddy. I need to up my motivation....


Posted by: JerseyDevil

Quote:
Originally Posted by Archangel View Post
On a side note, I'm SERIOUSLY considering switching gears and trying my hand at Powerlifting, not sure how good I'll do, but gonna give it a go!!! Any books you would recommend???
Books? Books!!! Arch, you could WRITE books on training! You are stonger then an ox. Check out the Westside stuff. I think Westside is awesome. Not real big on the dynamic lifts, and box squats are hard on the knees, but that is for me personally.

Dude you are STRONG!


Posted by: Luke95

Yo


Posted by: Rocco32

Quote:
Originally Posted by Archangel View Post
On a side note, I'm SERIOUSLY considering switching gears and trying my hand at Powerlifting, not sure how good I'll do, but gonna give it a go!!! Any books you would recommend???
I've thought you should do Powerlifting for a LONG time. JD is right, your strong as an ox!!! I didn't really read any books but there is a TON of good articles at www.t-nation.com just go to the strength section. As well as at http://www.elitefts.com/ Just browse the articles. Training for PL as I kinda imagine with BB'ing is highly subjective...what works for you. Good luck Archie...I'll be rooting for you!


Posted by: Rocco32

Quote:
Originally Posted by JerseyDevil View Post
Good looking start buddy. I need to up my motivation....
Thanks JD!!! Did you see my response on that thread about the Bowflex yet?!? Get as fat as I am right now and the motivation will come


Posted by: Rocco32

Quote:
Originally Posted by Luke95 View Post
Yo
Hey buddy...so glad to see your back. I was looking at your journal and you've definately gotten much stronger!!! Good job buddy. I see what your going to school for but which degree are you working on right now and which do you want for an end result?


Posted by: IainDaniel

Quote:
Originally Posted by Rocco32 View Post
Thanks JD!!! Did you see my response on that thread about the Bowflex yet?!? Get as fat as I am right now and the motivation will come
I think I got your fatness beat... but I am working on it.


Posted by: Rocco32

Quote:
Originally Posted by IainDaniel View Post
I think I got your fatness beat... but I am working on it.
Hmmm....another friendly competition?!? I hate that I lost all that weight once (160lbs) and I feel like I'm climbing back up there!


Posted by: Rocco32

Chest

Incline DB Press-
65 x 10/9/9

WG Neck Press-
115 x 9/8/9

Cable X-over-
45 x 10/10

Pec deck-
90 x 12

Back

Str8 Arm Pulldown-
30 x 10
40 x 9/8

High Pulley CrossRow-
60 x 8
50 x 9/10

Low Pulley CrossRow-
40 x 10/9/10

Delts

Seated Pitcher Lat Raise-
10 x 12/10/10

Chest Supported Incline DB Lateral-
10 x 6
5 x 10/12

Rear Delt DB Raise-
10 x 10/10/10


Then 20 min of Cardio.

Good w/o...a lot of new exercises for me. Some I like and others I think will take some getting used to. The WG Neck Press is a ego buster LOL!


Posted by: IainDaniel

Quote:
Originally Posted by Rocco32 View Post
Hmmm....another friendly competition?!? I hate that I lost all that weight once (160lbs) and I feel like I'm climbing back up there!
Trust me I hit an all time high not to long ago a nice fatness of 245lbs, right now sitting at 228. need to get back to 205-210


Posted by: JerseyDevil

Quote:
Originally Posted by IainDaniel View Post
... right now sitting at 228. need to get back to 205-210
I'm with ya brother! I'm around 232, 210-215 would be sweet.


Posted by: Rocco32

Quote:
Originally Posted by IainDaniel View Post
Trust me I hit an all time high not to long ago a nice fatness of 245lbs, right now sitting at 228. need to get back to 205-210
At least your back down to 228!!! I'm at about 215 right now. Before I joined IM I was 290!


Posted by: Rocco32

Again, another day without much sleep...but I still got up and went to the gym. This conclude ONE FULL WEEK!!!!! That's a big deal for me considering the past few months.

A1: CG Reverse Grip Bench
135 x 8
155 x 7/6/5

A2: DB Hammer Curl
45 x 6/6
40 x 6
35 x 8

A1 and A2 were supersetted together with 90 sec RI after A2

B1: Decline Nosebreaker Reverse Grip
40 x 10
50 x 9/7

B2: Overhead DB Tri Ext
50 x 10
40 x 11
30 x 13

B1 and B2 were supersetted together with 90 sec RI after B2

C1: Reverse Grip BB Curl (3 sec concentric, 5 sec eccentric)
55 x 8/7
45 x 8

C2: Zottman Curl
20 x 10
15 x 12
20 x 10

C1 and C2 were supersetted together with 90 sec RI after C2

No cardio today...I need to get to work.

I never thought I'd be struggling curling 15 lb'ers but I was LOL. This workout zaps you pretty quick!!!


Posted by: Pylon

Happy anniversary, Roc!


Posted by: Rocco32

Quote:
Originally Posted by Pylon View Post
Happy anniversary, Roc!
Thank you..........what anniversary?!?


Posted by: IainDaniel

Quote:
Originally Posted by Rocco32 View Post
At least your back down to 228!!! I'm at about 215 right now. Before I joined IM I was 290!

Last year at this time I was 212.... that will tell you what I did all summer. Eat and Drink


Posted by: Pylon

Quote:
Originally Posted by Rocco32 View Post
Thank you..........what anniversary?!?
This one...

Quote:
Originally Posted by Rocco32
This conclude ONE FULL WEEK!!!!!



Posted by: Rocco32

Quote:
Originally Posted by IainDaniel View Post
Last year at this time I was 212.... that will tell you what I did all summer. Eat and Drink
Yeah...but you had fun right!!!!


Posted by: Rocco32

Quote:
Originally Posted by Pylon View Post
This one...
DUH!!! I shoulda know that LOL!!! I'm freaking out trying to think what I'm missing........


Posted by: JerseyDevil

Talk about missing something.... What is the A1, C2 stuff?


Posted by: JerseyDevil

Quote:
Originally Posted by IainDaniel View Post
Last year at this time I was 212.... that will tell you what I did all summer. Eat and Drink
Aren't you like 6'4" though? If so, 228 ain't bad.


Posted by: IainDaniel

Quote:
Originally Posted by JerseyDevil View Post
Aren't you like 6'4" though? If so, 228 ain't bad.
HAHA nah I wish. I am 6'1" 228 wouldn't be that bad at this height either, if it weren't from a year of drinking and eating.

I Shouldn't complain it is horrific, but I do feel alot more comfortable around 210. And my back certainly likes me alot better.


Posted by: IainDaniel

Quote:
Originally Posted by Rocco32 View Post
Yeah...but you had fun right!!!!
How come all the fun stuff always has repercussions.


Posted by: Rocco32

Quote:
Originally Posted by IainDaniel View Post
How come all the fun stuff always has repercussions.
It's a cruel, cruel world we live in!!!!


Posted by: Rocco32

A1: CG Bench
175 x 6/6/5/5/4

A2: Narrow Grip BB Curl
85 x 6
95 x 6/5/5/5

A1 and A2 were alternated with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

B1: Rack Lockout
195 x 6
205 x 5/4

C1: Narrow Grip BB Concentration Curl
60 x 10/8
55 x 7

C2: DB Static Hold
50 x 36 sec/27/28

C1 and C2 were supersetted together with 90 sec RI after C2

20 min intense cardio after


Posted by: Archangel

Another great w/o Brother Rocco!!! I'm leaning 75-25 towards not doing the BBing show, and attempting Powerlifting, I'll let you know(Not that you care, LOL!!!)


Posted by: Burner02

Hey Archie! How 'bout....ripping it up at the show..THEN go power lift?



Posted by: Rocco32

Quote:
Originally Posted by Archangel View Post
Another great w/o Brother Rocco!!! I'm leaning 75-25 towards not doing the BBing show, and attempting Powerlifting, I'll let you know(Not that you care, LOL!!!)
Of course I care bro!!! I'd love it if you did Powerlifting, I identify more with those journals and they're a bit more interesting than just bodybuilding in my opinion. Plus you'd be great at it!!!! When is the Bodybuidling show? If it's not too far off, I agree with Mikey though and say finish that and then switch to powerlifting!!! Definately let me know.


Posted by: Rocco32

1st Exercise Pairing:
A1: CG BP (closer grip than Monday)
155 x 7/7/6/6

A2: Wide Grip Preacher with elbows turned in
65 x 8/8/8/6

Special technique: alternate A1 and A2, with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

2nd Exercise Pairing:
B1: Tate Press
30 x 10/10/9

B2: Rope Tri Ext (pulling laterally as far as rope will go at ext)
30 x 10
35 x 9/8

B1 and B2 were supersetted with 90 sec RI after B2.

3rd Exercise Pairing:
C1: Standing Wide Grip BB Curl (elbows turned in)
55 x 10/10/9

C2: Incline DB Curl (after elbow flexion, raise arms an extra 3-4 inches)
20 x 11/11
15 x 12
C1 and C2 were supersetted with 90 sec RI after C2.


Posted by: Rocco32

Chest

Incline DB Press-
70 x 10/9/10

WG Neck Press-
135 x 8/8/7

Pec deck-
120 x 10/10
105 x 12

Back

Str8 Arm Pulldown-
40 x 10
45 x 97

HS Chest Supported Row-
140 x 10
160 x 10
170 x9

High Pulley CrossRow-
100 x 11
110 x 10/10

Delts

Seated Pitcher Lat Raise-
15 x 12/11/11

Chest Supported Incline DB Lateral-
10 x 9/10/8

Rear Delt DB Raise-
15 x 10/10/10


Posted by: Rocco32

And not a gym day missed!!!!

A1: CG Reverse Grip Bench
155 x 7/7/6/5

A2: DB Hammer Curl
40 x 8/7/7/7

A1 and A2 were supersetted together with 90 sec RI after A2

B1: Decline Nosebreaker Reverse Grip
50 x 10/8/7

B2: Overhead DB Tri Ext
40 x 12/12/11

B1 and B2 were supersetted together with 90 sec RI after B2

C1: Reverse Grip BB Curl (3 sec concentric, 5 sec eccentric)
55 x 8/8/7

C2: Zottman Curl
20 x 12/10
17.5 x 12

C1 and C2 were supersetted together with 90 sec RI after C2

And to top it off....20 min of cardio!!!


Posted by: Archangel

Fantastic w/o's Brother Rocco, lookin strong, keep at it my Friend!!!


Posted by: Archangel

Do you still have the vids of your competition??? I would love to see again!!!


Posted by: Rocco32

Quote:
Originally Posted by Archangel View Post
Do you still have the vids of your competition??? I would love to see again!!!
I'll look for them. If I do I'll have to email them to you...PM me your email and I'll see what I can find!


Posted by: Rocco32

A1: CG Bench
185 x 5/5/5/5/4

A2: Narrow Grip BB Curl
105 x 5/5/5/5/4

A1 and A2 were alternated with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

B1: Rack Lockout
215 x 6/5/4

C1: Narrow Grip BB Concentration Curl
70 x 8
60 x 7
40 x 10

C2: DB Static Hold
55 x 27 sec/20
50 x 20

C1 and C2 were supersetted together with 90 sec RI after C2

20 min intense cardio after


Posted by: Archangel

Excellent w/o Brother Rocco!!! I'll PM ya, thanks my Friend, appreciate that and your encouragement!!!


Posted by: Rocco32

Quote:
Originally Posted by Archangel View Post
Excellent w/o Brother Rocco!!! I'll PM ya, thanks my Friend, appreciate that and your encouragement!!!
Not a problem buddy. Like I said though, it may take a little while to get to them...their buried in my old computer we haven't used for awhile.


Posted by: Rocco32

1st Exercise Pairing:
A1: CG BP (closer grip than Monday)
155 x 8/8/7/7

A2: Wide Grip Preacher with elbows turned in
75 x 7/7/5
65 x 7

Special technique: alternate A1 and A2, with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

2nd Exercise Pairing:
B1: Tate Press
35 x 10/8/8

B2: Rope Tri Ext (pulling laterally as far as rope will go at ext)
35 x 10
40 x 8
35 x 8

B1 and B2 were supersetted with 90 sec RI after B2.

3rd Exercise Pairing:
C1: Standing Wide Grip BB Curl (elbows turned in)
65 x 10/8
55 x 9

C2: Incline DB Curl (after elbow flexion, raise arms an extra 3-4 inches)
20 x 12/11/9

C1 and C2 were supersetted with 90 sec RI after C2.

Cardio after.


Posted by: IainDaniel

Good job glad to see you back and being more consistent.


Posted by: Archangel

Excellent Brother Rocco, keep at it my Friend!!! Just letting a fellow Cruiser know, My family and I are going on another cruise this april, doing the eastern caribbean this time, stopping in San Juan, St. Thomas, Grand Turk and St. Marteen!!! You planning on cruising again???


Posted by: Rocco32

Quote:
Originally Posted by IainDaniel View Post
Good job glad to see you back and being more consistent.
Thanks! Right back atcha!


Posted by: Rocco32

Quote:
Originally Posted by Archangel View Post
Excellent Brother Rocco, keep at it my Friend!!! Just letting a fellow Cruiser know, My family and I are going on another cruise this april, doing the eastern caribbean this time, stopping in San Juan, St. Thomas, Grand Turk and St. Marteen!!! You planning on cruising again???
Cool, that sounds like fun!!! We probably won't cruise again for awhile because of money. I'm trying to save enough to quit my job again and do school Full-time, but afterwards most definately. I'd like to do a Medditeranian cruise!!


Posted by: Rocco32

Chest

Incline DB Press-
75 x 10/9/8

WG Neck Press-
135 x 9/8/7

Pec deck-
120 x 12/10/11

Back

Str8 Arm Pulldown-
45 x 10
50 x 8/7

HS Row-
180 x 9/10/10

Low Pulley CrossRow-
100 x 12/11
110 x 11

Delts

Seated Pitcher Lat Raise-
20 x 10/9/9

Chest Supported Incline DB Lateral-
15 x 10/10/10

Rear Delt DB Raise-
20 x 10/10/10


Upped cardio from 20 min to 25 min.

All these exercises are to just keep the muscle I have while I'm focusing on arms for 4 weeks, but it's nice to see the numbers improving here as well


Posted by: Rocco32

Morning Weight (Or afternoon for most people): 220lbs


Posted by: Archangel

Great w/o, it's always nice to see #'s stay the same or even improve while focusing on something else, Doin Excellent my Friend, consistancy is paying off for you Brother Rocco, Best Wishes!!!


Posted by: Brutus_G

Looks like your kicking my ass on bench. Is weight loss your goal right now? Diet?


Posted by: Rocco32

Quote:
Originally Posted by Archangel View Post
Great w/o, it's always nice to see #'s stay the same or even improve while focusing on something else, Doin Excellent my Friend, consistancy is paying off for you Brother Rocco, Best Wishes!!!
Thanks Archie. It definately helps to see the numbers improve for the "lesser" muscles Although I'll be glad after next week so I can focus on a larger bodypart!!!


Posted by: Rocco32

Quote:
Originally Posted by Brutus_G View Post
Looks like your kicking my ass on bench. Is weight loss your goal right now? Diet?
LOL, thanks. Weight loss is kinda my goal right now. I'm just starting back after a major depression phase and a bunch of crap happening so the main goal is to get back in the routine right now and stay consistent.


Posted by: Brutus_G

Quote:
Originally Posted by Rocco32 View Post
LOL, thanks. Weight loss is kinda my goal right now. I'm just starting back after a major depression phase and a bunch of crap happening so the main goal is to get back in the routine right now and stay consistent.
Well good luck and don't give up.


Posted by: JerseyDevil

I love the way you are hitting it hard, and with commitment. Keep it up Dave!


Posted by: Rocco32

Quote:
Originally Posted by JerseyDevil View Post
I love the way you are hitting it hard, and with commitment. Keep it up Dave!
Thanks JD...I'm proud of myself!!! Last night I was out till 3 at a club with Lisa and of course had a bit to drink. I woke up today feeling like crap (I'm not 20 anymore LOL) but I still went to the gym even though everything was spinning....and today was one of my better workouts!!


Posted by: Rocco32

Quote:
Originally Posted by Brutus_G View Post
Well good luck and don't give up.
Thanks buddy, I appreciate the support!


Posted by: Rocco32

A1: CG Reverse Grip Bench
155 x 8/8/7/7

A2: DB Hammer Curl
45 x 7
40 x 7/7/7

A1 and A2 were supersetted together with 90 sec RI after A2

B1: Decline Nosebreaker Reverse Grip
55 x 10
65 x 8/6

B2: Overhead DB Tri Ext
40 x 15/14/12

B1 and B2 were supersetted together with 90 sec RI after B2

C1: Reverse Grip BB Curl (3 sec concentric, 5 sec eccentric)
60 x 8/7/7

C2: Zottman Curl
25 x 10/10
20 x 12

C1 and C2 were supersetted together with 90 sec RI after C2


Posted by: Brutus_G

Any pain with the nose breakers? Taking a vitamin B complex (while drinking and after)will help reduce hangovers.


Posted by: Archangel

Great w/o Brother Rocco!!! How do you like the reverse grip cg benches??? I'm always nervous about the way that feels in my hands!!!


Posted by: DeadBolt

Lookin good rocco!!!! Glad to see your back at it hard! I'd post more if I wasn't so addicted to online hold em LOL. I'm determined to hit $1 million chips!!!!


Posted by: DOMS

Quote:
Originally Posted by Brutus_G View Post
Any pain with the nose breakers? Taking a vitamin B complex (while drinking and after)will help reduce hangovers.
Huh? What in the world are "Nose Breakers"?


Posted by: Brutus_G

Quote:
Originally Posted by DOMS View Post
Huh? What in the world are "Nose Breakers"?
Skull crushers to the nose.


Posted by: DOMS

Quote:
Originally Posted by Brutus_G View Post
Skull crushers to the nose.
Makes sense...


Posted by: b_reed23

lookin good!!!!!!!!!!


Posted by: Rocco32

Quote:
Originally Posted by Brutus_G View Post
Any pain with the nose breakers? Taking a vitamin B complex (while drinking and after)will help reduce hangovers.
Very little...just when I need to snap my nose back into place

Thanks for the suggestion, I'll definately try that next time


Posted by: Rocco32

Quote:
Originally Posted by Archangel View Post
Great w/o Brother Rocco!!! How do you like the reverse grip cg benches??? I'm always nervous about the way that feels in my hands!!!
I actually like them. I've tried them before and hated them...they definately take getting used to but now I plan to continue using them. As far as the handling, I feel I'm going pretty light so that's not an issue for me yet but I definately get what your saying, I think that used to be one of my concerns as well.


Posted by: Rocco32

Quote:
Originally Posted by DeadBolt View Post
Lookin good rocco!!!! Glad to see your back at it hard! I'd post more if I wasn't so addicted to online hold em LOL. I'm determined to hit $1 million chips!!!!
LOL, thanks Dead. Nice to see you around

I got pretty heavy into online gambling...when they banned it I was up about $25,000. I was soooooo addicted though!


Posted by: IainDaniel

Who banned you from gambling?


Posted by: Rocco32

A1: CG Bench
185 x 6/6/6/5/4

A2: Narrow Grip BB Curl
105 x 6/5/5/5/5

A1 and A2 were alternated with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

B1: Rack Lockout
225 x 6/3 - WTF?!? I lost it mentally
205 x 6

C1: Narrow Grip BB Concentration Curl
70 x 9/6
55 x 9

C2: DB Static Hold
50 x 34 sec/25/20

C1 and C2 were supersetted together with 90 sec RI after C2

25 min intense cardio after


Posted by: Rocco32

Quote:
Originally Posted by IainDaniel View Post
Who banned you from gambling?
Government dude. They passed a Homeland Security law banning online gambling for money.


Posted by: IainDaniel

Oh yeah HAHAHA.

Jeez and they say we are regulated up here in Canada, well atleast we can still gamble


Posted by: Brutus_G

Quote:
Originally Posted by Rocco32 View Post
Government dude. They passed a Homeland Security law banning online gambling for money.
I hate this big brother know best policy our government has on some things.


Posted by: Rocco32

Quote:
Originally Posted by IainDaniel View Post
Oh yeah HAHAHA.

Jeez and they say we are regulated up here in Canada, well atleast we can still gamble
Yeah, just rub it in

They banned it about 3 weeks after I quit my job!!!!! That's one of the reasons I'm back


Posted by: Rocco32

Quote:
Originally Posted by Brutus_G View Post
I hate this big brother know best policy our government has on some things.
Trust me, I know. I really don't see where they have the right, but then again I constantly see them doing things I don't think they have the right to do.


Posted by: Brutus_G

Quote:
Originally Posted by Rocco32 View Post
Trust me, I know. I really don't see where they have the right, but then again I constantly see them doing things I don't think they have the right to do.
I mean i hate it on drugs too how is it their right to prevent ppl form using drugs?


Posted by: Rocco32

Quote:
Originally Posted by Brutus_G View Post
I mean i hate it on drugs too how is it their right to prevent ppl form using drugs?
I don't feel it is their right. I think we as citizens have slowly let the Government take power and rights away from us. Now we still call ourselves free yet we can't even spit on the sidewalk of our own property without getting a ticket


Posted by: Archangel

Excellent w/o Brother Rocco, Love the supersets and shorter rest intervals, Good Stuff!!!


Posted by: Malley

Nice workouts in here Rocco! Incredible!!!!


Posted by: Brutus_G

Quote:
Originally Posted by Rocco32 View Post
I don't feel it is their right. I think we as citizens have slowly let the Government take power and rights away from us. Now we still call ourselves free yet we can't even spit on the sidewalk of our own property without getting a ticket
Shit are you serious? I must owe the government 50000 by now lol. I agree about how we are slowly letting our rights slip.


Posted by: Rocco32

1st Exercise Pairing:
A1: CG BP (closer grip than Monday)
165 x 7/6/6/6

A2: Wide Grip Preacher with elbows turned in
75 x 7/6/6/5

Special technique: alternate A1 and A2, with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

2nd Exercise Pairing:
B1: Tate Press
40 x 8
35 x 9/8

B2: Rope Tri Ext (pulling laterally as far as rope will go at ext)
40 x 10/8
35 x 8

B1 and B2 were supersetted with 90 sec RI after B2.

3rd Exercise Pairing:
C1: Standing Wide Grip BB Curl (elbows turned in)
65 x 10/8/8

C2: Incline DB Curl (after elbow flexion, raise arms an extra 3-4 inches)
25 x 9
20 x 11/11

C1 and C2 were supersetted with 90 sec RI after C2.

Cardio after for 25 minutes.


Posted by: Rocco32

Holy crap my arms are hurting (not the good hurt...joints, tendons- the fun stuff). This is my last week on this program though so I'm seeing it through. Haven't really decided what to do after yet.


Posted by: IainDaniel

Quote:
Originally Posted by Rocco32 View Post
Holy crap my arms are hurting (not the good hurt...joints, tendons- the fun stuff). This is my last week on this program though so I'm seeing it through. Haven't really decided what to do after yet.
Anything other then the workouts that might be a contributing factor?


Posted by: Archangel

Great w/o's Brother Rocco, sorry to hear about the pains, not good my Friend, take care of yourself!!!

Do you take anything for your joint health??? I have been on GLC2000, and I swear by it, I feel great!!!


Posted by: Burner02

Hiya Rocco!
have you heard/met anybody who host games at their homes? I have a friend who goes to home games and there is some pretty good $$ involved sometimes, as I understand.


Posted by: Brutus_G

Quote:
Originally Posted by Rocco32 View Post
Holy crap my arms are hurting (not the good hurt...joints, tendons- the fun stuff). This is my last week on this program though so I'm seeing it through. Haven't really decided what to do after yet.
I remember reading Eric cressy saying incline DB curls can cause shoulder pain.



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