Competition Body

Rocco32 · 11-14-2003, 09:52 PM

Shoulders/Tri's RR Week 1.5 min rest between sets

DB Overhead Press, 3 sets
65x8
65x7 (F)
65x3 (F)

Sitting Side Lateral, 2 sets
20x11
20x9 (F)

Reverse Pec Deck, 2 sets
120x12
112x11 (F)

Shrug Machine, 2 sets
270x10
290x10

DB Shrug, 2 sets
95x10
95x5 (grip gave way)

Dips, 3 sets
15x10
25x8
25x7 (F)

Rope Pushdown, 2 sets
70x10 (F)
60x10 (F)

Reverse one arm Pushdown, 2 sets
20x6 (F)
20x10 (F)

Rocco32 · 11-14-2003, 09:54 PM

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, .5 cup Fiber one, 5 Fish tabs

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

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

Meal 6- 6oz Turkey Burger, 1.5 cup rice

Meal 7- 1 cup Cottage Cheese, 5 fish tabs

Cals- 3,120
Pro- 303, 42%
Carb-334, 36%
Fat- 74g, 23%

Rocco32 · 11-16-2003, 07:44 AM

Meals for today:

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

Meal 2- 1 can tuna, 1 poached egg, 1 cup Fiber one, 3 fish oil tabs

Meal 3, Shake- 40g protein, 1.5 tbsp PB, 1.5 cup oats

Meal 4- 8oz flounder, 1.5 cup rice, 7 fish oil tabs

Meal 5- 1 cup cottage Cheese, 7 fish oil tabs

Cals- 2,969
Pro- 265, 39%
Carb-305, 36%
Fat- 76g, 25%

**Jodi** · 11-16-2003, 09:53 AM

How you liking the Fish Oil?

firestorm · 11-16-2003, 05:56 PM

I'm taking a pill form of fishy oil.

Rocco32 · 11-16-2003, 10:21 PM

Quote:

Originally posted by Jodi
How you liking the Fish Oil?

I'm taking the pill form also. It's good when I remember to take it. That's my problem is remembering.

firestorm · 11-16-2003, 10:33 PM

I hear you Rock, I hate taking all this stuff man. I just wish my wife would give me it all at dinner hahahahaha

Rissole · 11-17-2003, 12:15 AM

Quote:

Originally posted by firestorm
I just wish my wife would give me it all at dinner hahahahaha

So do I !!

firestorm · 11-17-2003, 03:02 AM

good Idea. I'm a delting as we speak.

Rocco32 · 11-17-2003, 05:47 AM

Quote:

Originally posted by firestorm
good Idea. I'm a delting as we speak.

Are you deleting or Delting? How do you delt, I'm curious.

Rocco32 · 11-17-2003, 05:47 AM

Quote:

Originally posted by Rissole
I'd give you an answer but i dont wanna whore up rock journal.... we should delete...

Go ahead and give an answer, I don't mind a bit of whoring in here, especially since it's still concerning training.

Rocco32 · 11-17-2003, 08:34 AM

Chest Shock Week

Cable Crossover, 3 sets superset with Incline BB

Cable Crossover
50x10
60x10
60x10 (F)

Incline BB
135x10
155x6 (F)
135x7 (F)

Incline Flye, 2 sets superset with Decline BB

Incline Flye
25x10
30x10

Decline BB
135x9 (F)
135x8 (F)

HS Incline Press Drop set, 2 sets
60x10, 50x8
70x8, 50x6

Rocco32 · 11-17-2003, 09:30 AM

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

Meal 2- 40g protein, .5 cup oats

Meal 3- 6oz Chicken Breast, 1 cup rice, 5 fish oil tabs

Meal 4- 1 can tuna, 2 eggs, 2 slices Wheat toast

Meal 5- 40g protein, 1.5 cup oats, 1.5 tbsp PB

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

Meal 7- 1 cup cottage cheese, 8 fish oil tabs

Cals- 3,732
Pro- 352, 40%
Carb-346, 35%
Fat- 95g, 24%

Wow! That is a lot of calories for me. What do you think? I'm taking the S+1 and I'm constantly hungry, only lifting weights 4 days a week though.

Jenny · 11-17-2003, 09:48 AM

Hey Rock! You are doing so good!

I'd say since you're bulking, eat up. I don't know your stats and history or nothing so I'll let Jodi answer the calorie question properly

Let's eat somewhere really healthy on Saturday! OMG, I can't believe it's so close!!

Haha, and I'll bring your swedish cheese too

**Jodi** · 11-17-2003, 09:48 AM

Thats a big jump from the other day. Why the huge increase?

Rocco32 · 11-17-2003, 10:47 AM

Quote:

Originally posted by Jodi
Thats a big jump from the other day. Why the huge increase?

The other day was a work day with no w/o so I don't get as many meals in. Usually Wed and Sun are lower carb and cal days. But, yeah, today is a huge jump than normal. I'm just so damn hungry taking that stuff. Think I should cut some carbs out Jodi? I was thinking of meal 5 just being protein and fat and meal 6 just 1 cup of rice. What think you?

Rocco32 · 11-17-2003, 10:49 AM

Quote:

Originally posted by Jenny
Hey Rock! You are doing so good!

I'd say since you're bulking, eat up. I don't know your stats and history or nothing so I'll let Jodi answer the calorie question properly

Let's eat somewhere really healthy on Saturday! OMG, I can't believe it's so close!!

Haha, and I'll bring your swedish cheese too

Thanks Jenny. Hmm, really healthy...Let's see. I think there is a Burger King down the street from where your staying, how's that? J/K. That's fine with me, I think we're gonna play it by ear, my wife and i don't know that area at all. I'm sure we'll find someplace good!

Rissole · 11-17-2003, 02:05 PM

Quote:

Originally posted by rock4832
Go ahead and give an answer, I don't mind a bit of whoring in here, especially since it's still concerning training.

Jodi will hurt me if i whore up your journal

Hi Jodi

**Jodi** · 11-17-2003, 02:26 PM

Quote:

Originally posted by rock4832
The other day was a work day with no w/o so I don't get as many meals in. Usually Wed and Sun are lower carb and cal days. But, yeah, today is a huge jump than normal. I'm just so damn hungry taking that stuff. Think I should cut some carbs out Jodi? I was thinking of meal 5 just being protein and fat and meal 6 just 1 cup of rice. What think you?

I think that is a good idea. Don't want to gain too fast.

@ Riss Don't matter to me its just hard to check meals and stuff

Rocco32 · 11-17-2003, 03:15 PM

Quote:

Originally posted by Jodi
I think that is a good idea. Don't want to gain too fast.

@ Riss Don't matter to me its just hard to check meals and stuff

Alright, that will bring my cals down to 3,200 then for the day. Thanks Jodi!

BabsieGirl · 11-17-2003, 03:56 PM

Quote:

Originally posted by rock4832
I'm taking the pill form also. It's good when I remember to take it. That's my problem is remembering.

I like it too.....just don't like it when it makes a come back.......Belching.....yuk

Rocco32 · 11-17-2003, 05:38 PM

Quote:

Originally posted by BabsieGirl
I like it too.....just don't like it when it makes a come back.......Belching.....yuk

I've heard people say that but I've never had a problem.

firestorm · 11-17-2003, 06:07 PM

Rock are you taking any of those prohormones, creatine or anything? Just curious.
And yea I meant deleting but I suppose I have training on my mind when I typed delting.

Rocco32 · 11-17-2003, 06:28 PM

Quote:

Originally posted by firestorm
Rock are you taking any of those prohormones, creatine or anything? Just curious.
And yea I meant deleting but I suppose I have training on my mind when I typed delting.

That's what I figured man. Just giving you a hard time.

Yeah, I'm taking S+1 by dermabolics, Swole V2, and Glutamine right now.

ponyboy · 11-17-2003, 06:44 PM

Hey Rock, what are you weighing at this point? Or do you even know? I'm eating less than you are and still gaining weight, but I use your diet as an example of what I (should) be doing.

Do you feel like you're making progress?

firestorm · 11-17-2003, 06:46 PM

Excellent Rock!!!! Keep posting so I can keep track of your progress.

Rocco32 · 11-17-2003, 06:58 PM

Quote:

Originally posted by ponyboy
Hey Rock, what are you weighing at this point? Or do you even know? I'm eating less than you are and still gaining weight, but I use your diet as an example of what I (should) be doing.

Do you feel like you're making progress?

I weighed in this morning at 200. I can tell my waist is getting bigger, I just keep thinking about cut time. It's hard for me to eat so much. What are you at right now PB?

11-14-2003, 09:52 PM	#301
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Shoulders/Tri's RR Week 1.5 min rest between sets DB Overhead Press, 3 sets 65x8 65x7 (F) 65x3 (F) Sitting Side Lateral, 2 sets 20x11 20x9 (F) Reverse Pec Deck, 2 sets 120x12 112x11 (F) Shrug Machine, 2 sets 270x10 290x10 DB Shrug, 2 sets 95x10 95x5 (grip gave way) Dips, 3 sets 15x10 25x8 25x7 (F) Rope Pushdown, 2 sets 70x10 (F) 60x10 (F) Reverse one arm Pushdown, 2 sets 20x6 (F) 20x10 (F)
	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...

11-14-2003, 09:54 PM	#302
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 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, .5 cup Fiber one, 5 Fish tabs Meal 4, Shake- 40g Prot, 1.5 cup Oats, 1.5 tbsp PB Meal 5- 1 can Tuna, 1 cup Fiber one, 5 fish tabs Meal 6- 6oz Turkey Burger, 1.5 cup rice Meal 7- 1 cup Cottage Cheese, 5 fish tabs Cals- 3,120 Pro- 303, 42% Carb-334, 36% Fat- 74g, 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...

11-16-2003, 07:44 AM	#303
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Meals for today: Meal 1, Shake- 40g protein, 1.5 tbsp PB, 1.5 cup oats Meal 2- 1 can tuna, 1 poached egg, 1 cup Fiber one, 3 fish oil tabs Meal 3, Shake- 40g protein, 1.5 tbsp PB, 1.5 cup oats Meal 4- 8oz flounder, 1.5 cup rice, 7 fish oil tabs Meal 5- 1 cup cottage Cheese, 7 fish oil tabs Cals- 2,969 Pro- 265, 39% Carb-305, 36% Fat- 76g, 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...

11-16-2003, 09:53 AM	#304
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	How you liking the Fish Oil?
	Essence EFA

11-17-2003, 08:34 AM	#312
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Chest Shock Week Cable Crossover, 3 sets superset with Incline BB Cable Crossover 50x10 60x10 60x10 (F) Incline BB 135x10 155x6 (F) 135x7 (F) Incline Flye, 2 sets superset with Decline BB Incline Flye 25x10 30x10 Decline BB 135x9 (F) 135x8 (F) HS Incline Press Drop set, 2 sets 60x10, 50x8 70x8, 50x6
	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...

11-16-2003, 05:56 PM	#305
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	I'm taking a pill form of fishy oil.

11-16-2003, 10:33 PM	#307
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	I hear you Rock, I hate taking all this stuff man. I just wish my wife would give me it all at dinner hahahahaha

11-17-2003, 03:02 AM	#309
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	good Idea. I'm a delting as we speak.

11-17-2003, 09:30 AM	#313
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Meal 1, Shake- 40g protein, 1.5 cup oats, 1.5 tbsp PB Meal 2- 40g protein, .5 cup oats Meal 3- 6oz Chicken Breast, 1 cup rice, 5 fish oil tabs Meal 4- 1 can tuna, 2 eggs, 2 slices Wheat toast Meal 5- 40g protein, 1.5 cup oats, 1.5 tbsp PB Meal 6- 6oz Flounder, 1.5 cup rice, 5 fish oil tabs Meal 7- 1 cup cottage cheese, 8 fish oil tabs Cals- 3,732 Pro- 352, 40% Carb-346, 35% Fat- 95g, 24% Wow! That is a lot of calories for me. What do you think? I'm taking the S+1 and I'm constantly hungry, only lifting weights 4 days a week though.
	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...

11-17-2003, 09:48 AM	#314
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Hey Rock! You are doing so good! I'd say since you're bulking, eat up. I don't know your stats and history or nothing so I'll let Jodi answer the calorie question properly Let's eat somewhere really healthy on Saturday! OMG, I can't believe it's so close!! Haha, and I'll bring your swedish cheese too

11-17-2003, 09:48 AM	#315
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Thats a big jump from the other day. Why the huge increase?
	Essence EFA

11-17-2003, 06:07 PM	#323
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Rock are you taking any of those prohormones, creatine or anything? Just curious. And yea I meant deleting but I suppose I have training on my mind when I typed delting.

11-17-2003, 06:44 PM	#325
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Hey Rock, what are you weighing at this point? Or do you even know? I'm eating less than you are and still gaining weight, but I use your diet as an example of what I (should) be doing. Do you feel like you're making progress?
	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.

11-17-2003, 06:46 PM	#326
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Excellent Rock!!!! Keep posting so I can keep track of your progress.

11-17-2003, 06:59 PM	#328
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18