Competition Body

Rocco32 · 11-07-2003, 09:19 AM

Thanks Ris, I think I'll like the single arm cable rows better!

Rocco32 · 11-07-2003, 09:26 AM

Today was Shoulders-Power

I still need to be careful with my elbow. It's weird but it hurts most on Military Press and Lateral raises. Huh.

Military Press, 3 sets
115x6
125x6(F)
135x5(F) I had to get someone to help get the bar off the rack for this one. It's ackward because it's racked so far back behind your neck.

Sitting Lateral Raise, 3 sets
25x6 (F)
25x6 (F) Both top sets I rested a second between rep 5 and 6
30x2 (F) My left arm kept bending on this one. I did 2 fairly decent form and then a few more half reps.

Rear Cable, 2 sets
30x8
40x7 (F) I just don't feel I'm hitting my Rear Delts with these and my form is bad. I think I'm going to start doing one side at a time

Lat raise Machine, 2 sets
125x6
140x6 (F)

Reverse BF, 2 sets
155x6
160x6 (again, I don't feel anything in delts)

Shrug Machine, 2 sets
225x10
360x7 (F)

DB Shrug, 2 set
80x10
100x8

**Jodi** · 11-07-2003, 09:27 AM

Try reverse pec deck. Or you can do face incline reverse db laterals. That way you can't cheat

Rocco32 · 11-07-2003, 09:30 AM

Meals today. I started S1+ today so I'll up Cals a bit for the next 4 weeks, come what may!

Meal 1, Shake- 40g protein, 1.5 cup oats, 1 tbsp PB

Meal 2, PWO Shake- 40g Prot, .5 cup oats

Meal 3- 2 small pork chops, 3oz Turkey burger, 1/2 cup Fiber one

Meal 4- 1 cup Tuna, 1 cup Fiber one, 5 fish oil tabs

Meal 5, Shake- 40g Prot, 1.5 cup Oats, 1.5 tbsp PB

Meal 6- 6oz Turkey Burger, 1.5 cup rice, 5 fish oil tabs

Meal 7- 1 cup Cottage Cheese, 5 fish oil Tabs

Cals- 3,278
Pro- 330, 43%
Carb-334, 34%
Fat- 77g, 23%

Rocco32 · 11-07-2003, 09:32 AM

Quote:

Originally posted by Jodi
Try reverse pec deck. Or you can do face incline reverse db laterals. That way you can't cheat

When I do Revers Pec deck with heavy weight, I feel a pull or weird feeling in my front delts. It's not a good pain or feeling. I'll try it again and the incline reverse flyes, just not completely sure I used to do those correctly. Thanks for the advice!

**Jodi** · 11-08-2003, 06:37 PM

Keep the weight lower and reps higher to start then. Do you do External Rotations?

Rocco32 · 11-08-2003, 09:19 PM

Not for awhile. I know I should because of shoulder problems. I'll start again.

Rocco32 · 11-10-2003, 10:31 AM

Chest- RR Week ( 1.5 min between sets)

Incline DB Press, 4 sets
80x8 (F)
80x7 (F)
80X3 (F) I just lost it on this one, I was already tired
70x6 (F)

Bench Press, 3 sets I didn't really have anything left after inclines.
165x8 (F)
145x8 (F)
135x8 (F)

Decline BP, 2 sets
135x9 (F)
135x6 (F)

Kneeling Cable Crossovers, 2 sets
35x12
45x11 (F)

Still feeling pain in my L elbow. I might stop training arms on a separate day and putting them with back and Tri's.

Rocco32 · 11-10-2003, 10:42 AM

Today's Meals

Meal 1, Shake- 40g Prot, 1.5 Cup Oats, 1.5 Tbsp PB

Meal 2, PWO- 40g Prot, .5 cup oats

Meal 3- 6oz Chicken Strips, 1 cup Fiber one, 5 Fish tabs

Meal 4, Shake- 40g Prot, 1.5 cup Oats, 1.5 tbsp PB

Meal 5- 1 can Tuna, .5 cup Fiber one, 5 fish tabs

Meal 6- 5oz Steak, 1.5 cup rice

Meal 7- 1 cup Cottage Cheese, 5 fish tabs

Cals- 3,411
Pro- 340, 43%
Carb-334, 33%
Fat- 88g, 25%

**Jodi** · 11-10-2003, 10:46 AM

Quote:

Originally posted by rock4832
Not for awhile. I know I should because of shoulder problems. I'll start again.

Yes you should

Rocco32 · 11-10-2003, 10:47 AM

Quote:

Originally posted by Jodi
Yes you should

Once or twice a week? I was thinking after Chest and after Shoulders.

**Jodi** · 11-10-2003, 11:01 AM

Quote:

Originally posted by rock4832
Once or twice a week? I was thinking after Chest and after Shoulders.

Perfect! After shoulders and chest is the best. Keep the lbs light. I never go above 5lb

firestorm · 11-10-2003, 07:21 PM

Your poundages are very respectable Rock your coming along excellent. I wish I had a Crossover setup but I don't. I only have one high cable and have to resort to single arm crossovers. they don't feel half as good and duel pully systems.

Rocco32 · 11-10-2003, 08:04 PM

Quote:

Originally posted by firestorm
Your poundages are very respectable Rock your coming along excellent. I wish I had a Crossover setup but I don't. I only have one high cable and have to resort to single arm crossovers. they don't feel half as good and duel pully systems.

Thanks alot man. That means alot coming from you, one of my idols!!

I hear you on the one high cable. I used to have a home gym to work out of. Didn't work for me though, wasn't motivated enough at that point of my life (275lbs). Good for you though, how's it going. I switched to cables because regular flyes were killing my elbow, but not so much with cables.

Rocco32 · 11-10-2003, 08:05 PM

I know i already posted my meals today, but I've been bad. Girl Scout cookie time. 2 cups of wine (large cups) and a box of PB Girl Scout cookies. OOOPS.

Rocco32 · 11-10-2003, 08:44 PM

Alright, make that 3 and a half glasses of wine. Not a very good day today... Hell, not a very good month. But everyday is a new beginning with new chances and hopefully motivation right??

firestorm · 11-10-2003, 09:12 PM

Its all cool Rock you have to live man. If elbows hurt you can also try the pec deck. PS. Thanks for the compliment.

Rocco32 · 11-11-2003, 08:19 AM

Back/Bi's RR 90sec-2min rest inbetween sets

Close Grip Chin, 2 sets ( I kept hitting my head on the bar

) I did these with the triangle attatchment and my palms facing each other, is that correct?
BWx8
BWx8 ( I ordered a dip/chin belt but it hasn't come in yet)

Hammer Row, 2 sets
180x8
190x8 (F)

DB Row, 3 sets (These hurt my shoulders at the bottom of the movement.
35x10
40x10
45x10

Pullover Machine, 2 sets
125x12 (F)
110x11 (F)

Incline Reverse Flyes ( My problem with this is I don't think my arms come all the way up, doesn't feel like they do but I did feel a burn there.)
10x10
10x10

BB Curl, 2 sets
65x12
65x10 (F)

Preacher Curl, 2 sets
55x8
55x6 (F)

Hammer DB Curl
25x11

After doing back I can't lift much for biceps. But I hope that's good because when I do heavy bi's my tendonitis gets worse. Maybe this will help.

ponyboy · 11-11-2003, 09:10 AM

Quote:

Originally posted by rock4832
Back/Bi's RR 90sec-2min rest inbetween sets

Close Grip Chin, 2 sets ( I kept hitting my head on the bar

) I did these with the triangle attatchment and my palms facing each other, is that correct?
BWx8
BWx8 ( I ordered a dip/chin belt but it hasn't come in yet)

It's correct, but you can move your head around the bar alternating sides if you want to increase your range of motion.

Personally I'd find a chinup area where you don't have to worry about the bar hitting you in the forehead (if you're doing what I think you're doing).

I'm amazed and dismayed at the fact I lift the same poundages as you for back and biceps, but you blow me away in chest.

Rocco32 · 11-11-2003, 09:14 AM

Quote:

Originally posted by ponyboy
It's correct, but you can move your head around the bar alternating sides if you want to increase your range of motion.

Personally I'd find a chinup area where you don't have to worry about the bar hitting you in the forehead (if you're doing what I think you're doing).

I'm amazed and dismayed at the fact I lift the same poundages as you for back and biceps, but you blow me away in chest.

Not sure if that was a compliment, cut or nuetral comment.

I do alternate sides, but they also have the two short bars that stick out from the chin bar also, so when I go to the one side, if I'm not looking...Whap!

ponyboy · 11-11-2003, 09:33 AM

Come on man! It's not a real workout unless you knock yourself out and lie crumpled on the floor with weights around you.

Rocco32 · 11-11-2003, 10:44 PM

Quote:

Originally posted by ponyboy
Come on man! It's not a real workout unless you knock yourself out and lie crumpled on the floor with weights around you.

Yeah, that must be the case!

**Jodi** · 11-11-2003, 10:45 PM

Where's the meals? How's the diet? Have you gained any weight?

Rocco32 · 11-12-2003, 06:45 AM

Quote:

Originally posted by Jodi

Where's the meals? How's the diet? Have you gained any weight?

Sorry about the meals, My computer is acting funky.

In the past week I've gained 4 lbs, up to 195. But right now I don't feel my pants any tighter than I was complaining about before.

I'm happy so far!!

Rocco32 · 11-13-2003, 02:21 PM

Leg Day- RR

Have not done legs for awhile, so I took it slow and light since I'd like to be able to walk tomorrow.

Leg Ext, 2 sets
50x10
60x10

Hack Squat, 2 sets
50x12
70x12

One Leg Leg Press, 2 sets
70x15
90x15

Lying Leg Curl, 2 sets
80x10
110x10

SLDL, 2 sets
95x8
115x8

Single Leg Curl, 1 set
30x12

Nothing was to failure, maybe next week.

Rocco32 · 11-13-2003, 04:51 PM

It's been awhile, but here are the meals for today.

Meal 1, Shake- 40g protein, 1.5 cups Oats, 1.5 tbsp PB

Meal 2- 1 can Tuna, 1 cup Fiber one

Meal 3- Ate at Ned Devines. Steak Wrap and French Fries

Meal 4, Shake- 40g prot, .5 cup Oats

Meal 5- 2 slices Wheat bread, 2 eggs poached, .5 cup Fiber one, 6oz Turkey Burger

Meal 6- 20g prot, .5 cup oats

Meal 7- 1 cup Cottage Cheese w/ 7 fish oil tabs

Now the Macros below do not include the lunch at Ned Devines. I now have a cheat on Saturday, and a mini Cheat on Thursday Lunch. We all go out after Clinical.

Cals- 2,683
Pro- 282, 45%
Carb-251, 30%
Fat- 68g, 25%

Rissole · 11-13-2003, 06:00 PM

Just a note on delts bud... personally i dont do rear delts on power week.... its too heavy for such a small muscle, best rear delt exercise i've found is bent over cable pulls (from the bottom pulley) don't move body, just rotate you arm out from the shoulder.... BE STRICT!!

11-07-2003, 09:19 AM	#271
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Thanks Ris, I think I'll like the single arm cable rows better!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-07-2003, 09:26 AM	#272
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Today was Shoulders-Power I still need to be careful with my elbow. It's weird but it hurts most on Military Press and Lateral raises. Huh. Military Press, 3 sets 115x6 125x6(F) 135x5(F) I had to get someone to help get the bar off the rack for this one. It's ackward because it's racked so far back behind your neck. Sitting Lateral Raise, 3 sets 25x6 (F) 25x6 (F) Both top sets I rested a second between rep 5 and 6 30x2 (F) My left arm kept bending on this one. I did 2 fairly decent form and then a few more half reps. Rear Cable, 2 sets 30x8 40x7 (F) I just don't feel I'm hitting my Rear Delts with these and my form is bad. I think I'm going to start doing one side at a time Lat raise Machine, 2 sets 125x6 140x6 (F) Reverse BF, 2 sets 155x6 160x6 (again, I don't feel anything in delts) Shrug Machine, 2 sets 225x10 360x7 (F) DB Shrug, 2 set 80x10 100x8
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-07-2003, 09:27 AM	#273
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Try reverse pec deck. Or you can do face incline reverse db laterals. That way you can't cheat
	Essence EFA

11-07-2003, 09:30 AM	#274
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Meals today. I started S1+ today so I'll up Cals a bit for the next 4 weeks, come what may! Meal 1, Shake- 40g protein, 1.5 cup oats, 1 tbsp PB Meal 2, PWO Shake- 40g Prot, .5 cup oats Meal 3- 2 small pork chops, 3oz Turkey burger, 1/2 cup Fiber one Meal 4- 1 cup Tuna, 1 cup Fiber one, 5 fish oil tabs Meal 5, Shake- 40g Prot, 1.5 cup Oats, 1.5 tbsp PB Meal 6- 6oz Turkey Burger, 1.5 cup rice, 5 fish oil tabs Meal 7- 1 cup Cottage Cheese, 5 fish oil Tabs Cals- 3,278 Pro- 330, 43% Carb-334, 34% Fat- 77g, 23%
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-08-2003, 06:37 PM	#276
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Keep the weight lower and reps higher to start then. Do you do External Rotations?
	Essence EFA

11-08-2003, 09:19 PM	#277
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Not for awhile. I know I should because of shoulder problems. I'll start again.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-10-2003, 10:31 AM	#278
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Chest- RR Week ( 1.5 min between sets) Incline DB Press, 4 sets 80x8 (F) 80x7 (F) 80X3 (F) I just lost it on this one, I was already tired 70x6 (F) Bench Press, 3 sets I didn't really have anything left after inclines. 165x8 (F) 145x8 (F) 135x8 (F) Decline BP, 2 sets 135x9 (F) 135x6 (F) Kneeling Cable Crossovers, 2 sets 35x12 45x11 (F) Still feeling pain in my L elbow. I might stop training arms on a separate day and putting them with back and Tri's.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-10-2003, 10:42 AM	#279
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Today's Meals Meal 1, Shake- 40g Prot, 1.5 Cup Oats, 1.5 Tbsp PB Meal 2, PWO- 40g Prot, .5 cup oats Meal 3- 6oz Chicken Strips, 1 cup Fiber one, 5 Fish tabs Meal 4, Shake- 40g Prot, 1.5 cup Oats, 1.5 tbsp PB Meal 5- 1 can Tuna, .5 cup Fiber one, 5 fish tabs Meal 6- 5oz Steak, 1.5 cup rice Meal 7- 1 cup Cottage Cheese, 5 fish tabs Cals- 3,411 Pro- 340, 43% Carb-334, 33% Fat- 88g, 25%
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-10-2003, 07:21 PM	#283
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Your poundages are very respectable Rock your coming along excellent. I wish I had a Crossover setup but I don't. I only have one high cable and have to resort to single arm crossovers. they don't feel half as good and duel pully systems.

11-10-2003, 08:05 PM	#285
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I know i already posted my meals today, but I've been bad. Girl Scout cookie time. 2 cups of wine (large cups) and a box of PB Girl Scout cookies. OOOPS.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-10-2003, 08:44 PM	#286
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Alright, make that 3 and a half glasses of wine. Not a very good day today... Hell, not a very good month. But everyday is a new beginning with new chances and hopefully motivation right??
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-10-2003, 09:12 PM	#287
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Its all cool Rock you have to live man. If elbows hurt you can also try the pec deck. PS. Thanks for the compliment.

11-11-2003, 08:19 AM	#288
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Back/Bi's RR 90sec-2min rest inbetween sets Close Grip Chin, 2 sets ( I kept hitting my head on the bar ) I did these with the triangle attatchment and my palms facing each other, is that correct? BWx8 BWx8 ( I ordered a dip/chin belt but it hasn't come in yet) Hammer Row, 2 sets 180x8 190x8 (F) DB Row, 3 sets (These hurt my shoulders at the bottom of the movement. 35x10 40x10 45x10 Pullover Machine, 2 sets 125x12 (F) 110x11 (F) Incline Reverse Flyes ( My problem with this is I don't think my arms come all the way up, doesn't feel like they do but I did feel a burn there.) 10x10 10x10 BB Curl, 2 sets 65x12 65x10 (F) Preacher Curl, 2 sets 55x8 55x6 (F) Hammer DB Curl 25x11 After doing back I can't lift much for biceps. But I hope that's good because when I do heavy bi's my tendonitis gets worse. Maybe this will help.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-11-2003, 09:33 AM	#291
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Come on man! It's not a real workout unless you knock yourself out and lie crumpled on the floor with weights around you.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

11-11-2003, 10:45 PM	#293
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Where's the meals? How's the diet? Have you gained any weight?
	Essence EFA

11-13-2003, 02:21 PM	#295
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Leg Day- RR Have not done legs for awhile, so I took it slow and light since I'd like to be able to walk tomorrow. Leg Ext, 2 sets 50x10 60x10 Hack Squat, 2 sets 50x12 70x12 One Leg Leg Press, 2 sets 70x15 90x15 Lying Leg Curl, 2 sets 80x10 110x10 SLDL, 2 sets 95x8 115x8 Single Leg Curl, 1 set 30x12 Nothing was to failure, maybe next week.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-13-2003, 04:51 PM	#296
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	It's been awhile, but here are the meals for today. Meal 1, Shake- 40g protein, 1.5 cups Oats, 1.5 tbsp PB Meal 2- 1 can Tuna, 1 cup Fiber one Meal 3- Ate at Ned Devines. Steak Wrap and French Fries Meal 4, Shake- 40g prot, .5 cup Oats Meal 5- 2 slices Wheat bread, 2 eggs poached, .5 cup Fiber one, 6oz Turkey Burger Meal 6- 20g prot, .5 cup oats Meal 7- 1 cup Cottage Cheese w/ 7 fish oil tabs Now the Macros below do not include the lunch at Ned Devines. I now have a cheat on Saturday, and a mini Cheat on Thursday Lunch. We all go out after Clinical. Cals- 2,683 Pro- 282, 45% Carb-251, 30% Fat- 68g, 25%
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-13-2003, 06:00 PM	#297
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Just a note on delts bud... personally i dont do rear delts on power week.... its too heavy for such a small muscle, best rear delt exercise i've found is bent over cable pulls (from the bottom pulley) don't move body, just rotate you arm out from the shoulder.... BE STRICT!!
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