Rocco32

Alright, when you do a dropset, say for CG rows, how much do you drop the weight each time? 10lbs, 20lbs, 30lbs?

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...

Rissole

Nice leg workout bud I feel for you

When i do dropset i drop 22lb 1st drop and 33-44lb for the 2nd But thats cause i work in kg's. It'll depend on how fatigued you get... Dont worry about extra reps if you do them, just note it so you can get it spot on next time

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Rocco32

Thats good advice! Thanks.

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...

Rocco32

Ok, for those of you who are void of common sense as am I- DO NOT place a heavy barbell on your thighs the day after a Shock Leg workout!! Ouch!!!

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...

Rocco32

Today was Shoulder's/Tri's Shock. So glad Shock week is over, that's the hardest for me!

Side Lat Machine SS w/ HS MP, 3 sets

Side Lat Machine-
125x10
140x8
110x8

HS MP-
105x8
105x6
75x7

Reverse Pec Deck Drop set, 2 sets-
1st set-
120x10
90x10
60x12

2nd set-
120x9
90x6
75x5

Front cable raise dropset, 1 set-
20x10
15x10
10x12

Pushdown SS w/ CG Bench, 3 sets

Pushdown-
100x10
110x10
110x7

CG Bench
95x10
115x10
115x7

Skull Crusher SS w/ Dip Maching, 1 set

Skull Crusher-
65x10

Dip Machine-
120x10

One arm Reverse Pulldown drop set, 1 set
30x6
20x4

Machine Shrug (no straps) 2 sets
270x10
270x10

DB Shrug (no straps) 2 sets
90x10
90x10

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...

Rissole

I know exactly what you mean...
Try Mondays when your lrgs are still sore from a Friday, doing DB presses and sitting the DB's on your legs b4 you lie down...
The screws in the ends DIG IN!!

Good shrugs mate with no straps!!

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Rocco32

Thanks, usually I use straps but I'm trying to build my forearms. The weight was killing me! I think I will use straps during power week so I can go heavy, but stick w/out during RR and Shock.

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...

Rissole

thats my plan too

My Journal

Rocco32

Cool, so now I know I'm on the right track!

How often can you work on strengthening your grip? (All masterbation jokes aside, that would tally up to 3 times a day!)
I was wondering on days like Chest where I don't grip anything if it would be beneficial to grab some heavy DB's or bar and just hold it or walk with it. Can that be done everyday?

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...

Rissole

I've never worried about grip. I just stick to only using straps on heavy week.

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Rocco32

Yeah, my grip is not the best!

What do you think about this: My normal training program M,T,TH, and Fri. Then on Saturday I work Traps, neck, and abs. Just wondering because I found a gym with great machines for neck (which I need to work on), but it's a little ways away so I would only do it on Saturday.

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...

Rissole

You know i'm only giving you advice by my own personal experience dont you?? I'm not a personal trainer yet... And I been doing P,RR,S for almost a year

Ok, I only do traps on rr & shock. Deadlifts hit traps pretty good (which i only do for heavy week). I do traps on back day. And i have never trained my neck.... whats with that.... maybe i should....
If you just do those things on Sat, i think that would be ok.

How often do you work your abs and calves?? I do calves on Monday and Thursday and work them corresponding with the P,RR,S cycle.
Abs are Tuesdays and Fridays (Still working P,RR,S) Upper torso movement on Tuesdays and legs movement on Fridays. And always work in a couple of hover type ab exersices.

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Rissole

Just a little hint on abs my friend...
Lately, say for crunches i have been halving my movement, lets say for example you are doing crunches on a fitball. Ensure that your starting movent you are lying back over the ball... thats right... fully extended so your abs are stretched right out (starting point for EACH rep!!)
Then crunch to the point where your hip joint only just starts to move and then go back down.... if your head is near your knees then your taking too much load off your abs and putting it on your hip flexors. If thats not clear enough i'll try and explain better, just let me know. Just try to leave maximum load on the abs and crunch hard.
Same with legs raises, i do them lying over the fitball as well, hold onto something near your head, extend your legs out, touch your toes to the floor then bring your legs up to about 30-45* not right up... see how many you can do...
My clients that were doing 40+ crunches are now only doing about 20 and saying ow when they finish....

My Journal

Rocco32

Right now I'm only training my calves on Leg day, only 3 sets. I'm so crapped out by the time I get to them you know? And abs- none right now. So I thought I'd be doing well to start once a week on Saturdays and maybe go a little heavy. I'll do abs more starting in Feb when I start focusing more on detail (if there is to be any!).

I don't do my forearms at all right now, aside from hammer or reverse curls.

I want to train my neck because in my opinion it is small in proportion to the rest of my body. For me working traps only goes so far for that!

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...

Rocco32

My wife and I met Jen and Eggs today! They are really cool and it was great to meet up with them!

Jen looks great, better than I thought she would. My wife voiced how impressed she was after meeting her and thinks she should definately look to compete! She is also very disciplined and dedicated with her diet. We all got appetizers, but she just ate her healthy meal!

And I'm glad Eggs is not competing in this competition, blow me out of the water. You can see his definition through his shirt. Great guy too!

They're so cool together! I think they are both very lucky to have the other one in their lives! Cool guys.

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...

Jenny

Hey Rock!

It was really great to meet you and your wife! Both Justin and myself were truly impressed with your transformation, great job! We enjoyed having lunch with you immensely, next time its on us!

Just so everyone knows, the Rock and his wife were a great couple... he is looking like a million bucks and she was a hottie! And their hospitality was first class. We had lunch at Union Station and the conversation was even better than the food.

So Rock, thank you for meeting up with us, we both enjoyed it and are looking forward to doing it again some time.

Rocco32

Thanks Jen, I hope you and Justin have a great time together! I left my cheese behind at Uno's, and we had to run back there and get it. I hard a little heart attack after you guys left. I turned to Lisa and asked if she still had the cheese, she said no. Then cardio right back to the restaurant. I make toast, put the cheese on the toast and then poached eggs on top. MMMmmm...

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...

Rocco32

Chest Power week.

My wife came to work out with me today, so that was fun! I tried to lift more to impress her, only got stuck with too much weight once!

Bench Press, 4 sets
205x6
225x4 (F)
235x2 (F)
205x7 (F)

Incline DB Press, 3 sets
85x7
90x6
90x5 (F)

Decline Bench, 2 sets
175x8
185x6

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...

Jenny

Yeay! Now make her become a member too

Rocco32

Back/Bi's-Power week

Today was not a very good workout. I tried new lifting straps that actually has a hook on it. Piece of crap!! Messed most of my lift up. Not happy about today, specially when I only get to do Power every 3 weeks. Oh well, I'll live.

Racked Deads, 3 sets
245x6
265x6
275x6

Bent BB Row, 3 sets
155x6
165x4
165x5

Weighted Chin, 3 sets
10x4
15x4
15x3

CG Seated Row, 2 sets
120x6
130x4


EZ Curl, 2 sets
85x8
95x5

Incline DB Curl, 2 sets
35x5
35x7

Hammer Curl, 1 set
40x5

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...

Rocco32

I tried, still not interested. Said this is my hobby not hers. Just likes me to read her the interesting things.

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...

Rissole

Nice w/o there my freind
How'd you find the lower sets on arms?? The bent bb rows are hard to get any decent w8 on and still do clean eh....
One thing you can try is do them leaning over an incline bench, touch the bar to the underside of the bench, it might depend on the design of the bench though. bench bench bench... just thought i'd say it a few more times for good measure

My Journal

Rocco32

I'll let you know about the arms tomorrow. If they're sore, I guess it was good. I honestly couldn't do much more than that anyway!

We have a Hammer Row at the gym. I use it for variety during RR Week, but it might be easier to use it during Power and do BB rows during RR. What do you think?

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...

Jodi

Why no meal updates?

Essence EFA

Rissole

Cause we been chattin about iron
Personally i dont think i have ever had sore bis the next day,
I actually dont know what a hammer row is, but all i can say is the more you can vary things the better but also find things that work for the varying reps and w8's, i did lat pull downs behind the head today..... first time in about 14-15mths...

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Rocco32