Competition Body

Eggs · 11-17-2003, 09:35 PM

Hey Rock! Keep working hard on those vacuums!

Haha, dont worry, the fat comes off quick with a good diet and exercise routine.

See you in a couple days... and no way on that Burger King

firestorm · 11-17-2003, 11:02 PM

Eggs you give me a report when you get back on this Rock character. I want to know all his habbits. I expecially want to know how many sets of Baccuums he is doing so I can do more. I think he is lying to me about doing only 5 to give me a false sense of security. He is going to come in looking thinner then me so be sure to let me know buddy. I trust you. Not Rock!!! hahahahaha

ponyboy · 11-18-2003, 04:37 AM

Quote:

Originally posted by rock4832
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?

I hit 185 yesterday up from 174 in about seven weeks, which to me is just fine, but I can also tell my waist is getting bigger. My philosophy this time is to bulk bulk bulk and worry about cutting later. I'm also not on any PH's, creatine, etc at all...not sure if this weight gain is good or bad based on that...

Rocco32 · 11-18-2003, 07:06 AM

Quote:

Originally posted by Eggs
Hey Rock! Keep working hard on those vacuums!

Haha, dont worry, the fat comes off quick with a good diet and exercise routine.

See you in a couple days... and no way on that Burger King

Oh, ok eggs. No Burger King. We're gonna try and get Jen to eat pizza then?

I'm not worried about fat coming off, I know I can do that now. What I'm worried about is all the muscle coming off too like last time I lost weight. i know I have to be smarter about it this time.

Rocco32 · 11-18-2003, 07:08 AM

Quote:

Originally posted by firestorm
Eggs you give me a report when you get back on this Rock character. I want to know all his habbits. I expecially want to know how many sets of Baccuums he is doing so I can do more. I think he is lying to me about doing only 5 to give me a false sense of security. He is going to come in looking thinner then me so be sure to let me know buddy. I trust you. Not Rock!!! hahahahaha

HaHa Fire. I don't think you have anything to worry about from me! Actually I was J/K about doing 5 sets of vacuums. I only do 1 set of partial reps w/out full range of motion once every month. So if you do 2 sets you should have me beat on vacuums. (hehehe)

Rocco32 · 11-18-2003, 07:11 AM

Quote:

Originally posted by ponyboy
I hit 185 yesterday up from 174 in about seven weeks, which to me is just fine, but I can also tell my waist is getting bigger. My philosophy this time is to bulk bulk bulk and worry about cutting later. I'm also not on any PH's, creatine, etc at all...not sure if this weight gain is good or bad based on that...

That sounds like good weight gain PB. Remember, you have to put it on and then take the fat off. It's been hard for me, but we have to keep looking forward, not backward and not be wishywashy about putting the weight on. I probably blew my first 2 months of this competition saying I want to bulk, wait not cut, ok bulk, maintain... If were bulking, that's what we have to do.

Good job on your 10 lbs!!

Eggs · 11-18-2003, 07:56 AM

Haha, nah... no pizza this time. Thats the offer thats up in Chicago at New Years

I'm hungry for a nice Greek Salad with some feta cheese, balsamic vinegrette and perhaps a about 40g worth of chicken protein

That and some good company.

Dont worry about the muscle coming off with the fat, you'll loose a little, but with an good diet you'll enjoy some good results.

Eggs · 11-18-2003, 08:01 AM

Oh, and FS, I'll give you detailed reports on Rock when I get back. Physical stats, pics, criminal record, SSN, address, tele #, neighbors that dislike him on his block, subversive vacuum techniques he is using to out-vacuum you

Anything else?

Just playing Rock, dont be getting all paranoid now

Rocco32 · 11-18-2003, 11:26 AM

Back/Bi's Shock

Man, my bi's are fried after Back on normal days, not to mention on Shock week!

Pullover SS w/ WG Pulldown, 3 sets

Pullover
125x10
130x10
135x9

Wide Grip Pulldown
100x10
100x9
100x6

Stiff Arm Pulldown SS w/ Reverse Grip Bent Row, 3 sets

Stiff Arm pulldown
60x10
70x10
80x10

Reverse Grip Bent Row
85x10
105x10
105x8

Close Grip cable row, dropset
80x10, 60x8, 40x10

Preacher curl SS w/ Str8t bar reverse curl, 2 sets

Preacher
65x10
65x6

Reverse curl
50x8
50x6

EZ Bar Curl SS w/ Hammer curl, 2 sets

EZ Curl
50x10
50x8

Hammer
25x5
20x8

Then I tried the cable one arm curl for a dropset, but it just doesn't feel right. Any suggestions on something else I can do as a dropset on Shock week?

Rocco32 · 11-18-2003, 11:27 AM

Quote:

Originally posted by Eggs
Haha, nah... no pizza this time. Thats the offer thats up in Chicago at New Years

I'm hungry for a nice Greek Salad with some feta cheese, balsamic vinegrette and perhaps a about 40g worth of chicken protein

That and some good company.

Dont worry about the muscle coming off with the fat, you'll loose a little, but with an good diet you'll enjoy some good results.

That Greek salad sounds good Eggs! Yeah I know diet makes a difference, just worried I might do it wrong, ya know?

Rocco32 · 11-18-2003, 11:29 AM

Quote:

Originally posted by Eggs
Oh, and FS, I'll give you detailed reports on Rock when I get back. Physical stats, pics, criminal record, SSN, address, tele #, neighbors that dislike him on his block, subversive vacuum techniques he is using to out-vacuum you

Anything else?

Just playing Rock, dont be getting all paranoid now

I'm wearing several super baggy sweaters w/ sweat pants on Sat. You'll have no idea what I look like!! I need every advantage over Fire. My implant surgery will be in March, so I should look healed by pic time in May!

Rocco32 · 11-18-2003, 11:36 AM

Meals for today!

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

Meal 2, PWO Shake- 40g Dextrose, 40g Protein

Meal 3- 1 can tuna, 2 large eggs poached, 2 slices wheat bread

Meal 4, Shake- 40g prot, 1.5 cup oats, 1.5 tbsp PB

Meal 5- 8oz Turkey Burger, 1.5 cup rice

Meal 6- 1 cup Cottage Cheese, 8 fish oil tabs

Cals- 3,472
Pro- 311, 39%
Carb-312, 34%
Fat- 96g, 27%

BabsieGirl · 11-18-2003, 11:37 AM

Quote:

Originally posted by rock4832
I've heard people say that but I've never had a problem.

You're lucky then.

not fair. just kidding

Rocco32 · 11-18-2003, 11:46 AM

Quote:

Originally posted by BabsieGirl
You're lucky then.

not fair. just kidding

Now the consequences of eating alot of protein are a different story!

Rissole · 11-18-2003, 02:04 PM

Quote:

Originally posted by rock4832
Preacher curl SS w/ Str8t bar reverse curl, 2 sets

Preacher
65x10
65x6

Reverse curl
50x8
50x6

EZ Bar Curl SS w/ Hammer curl, 2 sets

EZ Curl
50x10
50x8

Hammer
25x5
20x8

Then I tried the cable one arm curl for a dropset, but it just doesn't feel right. Any suggestions on something else I can do as a dropset on Shock week?

OK dude, first of all i strongly recomend knocking your Bi sets back to 1 a piece... i know it dont sound like much but your hitting back and bis on the same day = too much for bi's.

Try S/S
Ez curl bar with close grip chins (palms toward you)
Incline alt DB curl with Rev curl
Then dropset Standing cable curl (both hands)

Rocco32 · 11-18-2003, 02:20 PM

Quote:

Originally posted by Rissole
OK dude, first of all i strongly recomend knocking your Bi sets back to 1 a piece... i know it dont sound like much but your hitting back and bis on the same day = too much for bi's.

Try S/S
Ez curl bar with close grip chins (palms toward you)
Incline alt DB curl with Rev curl
Then dropset Standing cable curl (both hands)

Like I'm going to listen to the competition!! You want me to eat pizza for breakfast every morning too?!? J/K

So you think with the SS, 1 set per is good enough? I just feel my biceps are really falling behind because of my elbow problem. Cables for some reason I can't keep my elbows at my side and do them, any suggestions mate?

Rissole · 11-18-2003, 03:40 PM

Quote:

Originally posted by rock4832
Like I'm going to listen to the competition!! You want me to eat pizza for breakfast every morning too?!? J/K

And what would be wrong with that??

Quote:

So you think with the SS, 1 set per is good enough? I just feel my biceps are really falling behind because of my elbow problem. Cables for some reason I can't keep my elbows at my side and do them, any suggestions mate?

I would feel it was enough, especially on back day.... its totally up to you though, how you feel.... I do arms on Friday and havent touched them since the Tuesday (my back day) and still only do the one sets.... It dont feel like enough when i do them, but my arms are pretty big for my size, as far as your elbow problem goes i cant say cause i dont have that prob myself....
Elbows at side??.... I try to get my elbows locked on my hips, it seems to work for me, just remember that when you've got full contraction bringing your elbows up dosent make the contraction any harder... Full extention is the biggie.... Full extention to full contraction for EVERY rep!!!
If you want ask more, i dont know if i'm explaining well enough

Rocco32 · 11-18-2003, 03:49 PM

I think I got you Ris. Thanks man! Still don't like cables though- too funky.

On like power and rr days would you do more for bi's or still one set for 3 exercises?

Rissole · 11-18-2003, 04:33 PM

Power and rep range i do
Exercise 1 x 2 sets
Ex2 x 2 sets
Ex3 x 1 set
Drop the last exercise if i feel like it...
5-6 sets on tris

Dropset on barbell curls is good, especially if your gym has a rack of premade Barbells...

Rocco32 · 11-18-2003, 04:46 PM

Quote:

Originally posted by Rissole
Power and rep range i do
Exercise 1 x 2 sets
Ex2 x 2 sets
Ex3 x 1 set
Drop the last exercise if i feel like it...
5-6 sets on tris

Dropset on barbell curls is good, especially if your gym has a rack of premade Barbells...

Sounds good. 21's are good also right? Thanks Ris!

Jenny · 11-19-2003, 07:11 AM

Hey Dave, I bought you your shrimp cheese yesterday!

Rissole · 11-19-2003, 01:36 PM

Quote:

Originally posted by rock4832
Sounds good. 21's are good also right? Thanks Ris!

When are you doin 21's (that with 1/2 reps eh?).....
I havent done those since i started GP's routine but they are good shock!!

Rocco32 · 11-19-2003, 02:30 PM

Quote:

Originally posted by Jenny
Hey Dave, I bought you your shrimp cheese yesterday!

Awesome Jen!! Thanks, it's been 4 1/2 years since I had that. I'll have to make it last! Your the best!!

Rocco32 · 11-19-2003, 02:31 PM

Quote:

Originally posted by Rissole
When are you doin 21's (that with 1/2 reps eh?).....
I havent done those since i started GP's routine but they are good shock!!

I haven't done them for awhile either, but I was thinking of Shock, instead of cable curl doing 21's.

Rissole · 11-19-2003, 03:16 PM

Quote:

Originally posted by rock4832
I haven't done them for awhile either, but I was thinking of Shock, instead of cable curl doing 21's.

Yeah mate, that'd be sweet

Go for da burn

11-18-2003, 11:26 AM	#339
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Back/Bi's Shock Man, my bi's are fried after Back on normal days, not to mention on Shock week! Pullover SS w/ WG Pulldown, 3 sets Pullover 125x10 130x10 135x9 Wide Grip Pulldown 100x10 100x9 100x6 Stiff Arm Pulldown SS w/ Reverse Grip Bent Row, 3 sets Stiff Arm pulldown 60x10 70x10 80x10 Reverse Grip Bent Row 85x10 105x10 105x8 Close Grip cable row, dropset 80x10, 60x8, 40x10 Preacher curl SS w/ Str8t bar reverse curl, 2 sets Preacher 65x10 65x6 Reverse curl 50x8 50x6 EZ Bar Curl SS w/ Hammer curl, 2 sets EZ Curl 50x10 50x8 Hammer 25x5 20x8 Then I tried the cable one arm curl for a dropset, but it just doesn't feel right. Any suggestions on something else I can do as a dropset on Shock 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...

11-18-2003, 11:36 AM	#342
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 cup oats, 1.5 tbsp PB Meal 2, PWO Shake- 40g Dextrose, 40g Protein Meal 3- 1 can tuna, 2 large eggs poached, 2 slices wheat bread Meal 4, Shake- 40g prot, 1.5 cup oats, 1.5 tbsp PB Meal 5- 8oz Turkey Burger, 1.5 cup rice Meal 6- 1 cup Cottage Cheese, 8 fish oil tabs Cals- 3,472 Pro- 311, 39% Carb-312, 34% Fat- 96g, 27%
	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...

11-18-2003, 03:49 PM	#348
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I think I got you Ris. Thanks man! Still don't like cables though- too funky. On like power and rr days would you do more for bi's or still one set for 3 exercises?
	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...

11-18-2003, 04:33 PM	#349
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Power and rep range i do Exercise 1 x 2 sets Ex2 x 2 sets Ex3 x 1 set Drop the last exercise if i feel like it... 5-6 sets on tris Dropset on barbell curls is good, especially if your gym has a rack of premade Barbells...
	My Journal

11-17-2003, 09:35 PM	#331
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Hey Rock! Keep working hard on those vacuums! Haha, dont worry, the fat comes off quick with a good diet and exercise routine. See you in a couple days... and no way on that Burger King

11-17-2003, 11:02 PM	#332
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Eggs you give me a report when you get back on this Rock character. I want to know all his habbits. I expecially want to know how many sets of Baccuums he is doing so I can do more. I think he is lying to me about doing only 5 to give me a false sense of security. He is going to come in looking thinner then me so be sure to let me know buddy. I trust you. Not Rock!!! hahahahaha

11-18-2003, 07:56 AM	#337
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Haha, nah... no pizza this time. Thats the offer thats up in Chicago at New Years I'm hungry for a nice Greek Salad with some feta cheese, balsamic vinegrette and perhaps a about 40g worth of chicken protein That and some good company. Dont worry about the muscle coming off with the fat, you'll loose a little, but with an good diet you'll enjoy some good results.

11-18-2003, 08:01 AM	#338
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Oh, and FS, I'll give you detailed reports on Rock when I get back. Physical stats, pics, criminal record, SSN, address, tele #, neighbors that dislike him on his block, subversive vacuum techniques he is using to out-vacuum you Anything else? Just playing Rock, dont be getting all paranoid now

11-19-2003, 07:11 AM	#351
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Hey Dave, I bought you your shrimp cheese yesterday!

11-19-2003, 03:29 PM	#356
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18