Competition Body

**IainDaniel** · 11-26-2003, 09:42 AM

Quote:

Originally posted by rock4832
but that may just be because my bi's don't respond as well to low reps as to higher reps. I don't know. I agree with you though, that was plenty of sets for bi's.

I am the same way with arms. I don't feel much unless I go pretty high volume. However you will still see benefits even though you do not get any soreness, as long as the intensity is there.

IDF

Rocco32 · 11-27-2003, 08:47 AM

Power week for legs

Smith Squat, 3 sets-
165x6
185x6
205x5- Felt something give in my back on that one, finished reps though

Went to Leg press after, loaded it up and unhooked it. Felt light to my legs but when I went to bring it down, couldn't move more that about 10 inches. MESSED UP MY BACK!! AND ON THANKSGIVING!! My inlaws and parents will be coming over to see me waddle around like an idiot. Well, I guess not that different than any other holiday.

But no more power week on legs for me. I plan to cycle RR/RR/Shock. Never had a problem with any of those W/O's!

Rocco32 · 11-27-2003, 09:53 AM

Happy Thanksgiving Everyone!!!

Jodi- I will definately not be posting meals today or maybe for the next few days!!

ponyboy · 11-27-2003, 10:40 AM

Same thing happened to me man. Except it was Power Week for chest...that's how I herniated my disc. Make sure you are stretching constantly and rest the area.

If you are feeling any numbness/tingling in your legs you may have done the same thing I did...

Jill · 11-27-2003, 10:52 AM

Hey rock, saw you post to me in Jodi's journal. You eat for me. Unfortunately, I had my thanksgving 1 1/2 months ago, Im Canadian! What I wouldnt give for some pumpkin pie though...

Rocco32 · 11-27-2003, 10:58 AM

Quote:

Originally posted by Jill
Hey rock, saw you post to me in Jodi's journal. You eat for me. Unfortunately, I had my thanksgving 1 1/2 months ago, Im Canadian! What I wouldnt give for some pumpkin pie though...

That's right, I forgot about that! Then kudo's to you for sticking to your diet! I'll definately eat enough for your too, it would be my pleasure!!

Thanks for dropping in my journal! Hope to hear more from you in here!!

Rocco32 · 11-27-2003, 11:09 AM

Quote:

Originally posted by ponyboy
Same thing happened to me man. Except it was Power Week for chest...that's how I herniated my disc. Make sure you are stretching constantly and rest the area.

If you are feeling any numbness/tingling in your legs you may have done the same thing I did...

It could be because I did heavy deads on Tues. I do stretch, but I still felt tight there before I started. Shoulda stretched more!

Rissole · 11-27-2003, 04:56 PM

Smith squats are bad bad bad for heavy... there's too much tendancy to push with your lower back.... be careful m8... if i win i dont want it to be cause i beat a cripple

Rocco32 · 11-27-2003, 07:06 PM

Quote:

Originally posted by Rissole
Smith squats are bad bad bad for heavy... there's too much tendancy to push with your lower back.... be careful m8... if i win i dont want it to be cause i beat a cripple

Rissole · 11-27-2003, 07:20 PM

Quote:

Originally posted by rock4832
Happy Thanksgiving Everyone!!!

Jodi- I will definately not be posting meals today or maybe for the next few days!!

Wish we had something like thanksgiving...

Rocco32 · 11-28-2003, 10:10 AM

Today was Shoulder/Tri's Power week

Military Press, 2 sets (I didn't feel these in my shoulders at all so I then went to DB, but they are too hard to get up in the ready position. Maybe I'll do Hammer Strength machine for Power week in the future, what do you think?)

135x6
145x5

Overhead DB Press, 2 sets-
70x6
75x3

Sitting Side Lateral Raise, 3 sets-
30x4 1/2
25x6
25x7

Reverse Pec Deck, 3 sets-
135x6
150x6
157.5x6

Dips, 3 sets-
BW+30x6
BW+35x6
BW+45x6

CG Bench, 2 sets-
135x6
165x5

Pushdown, 1 set-
140x8

Reverse One arm pushdown, 2 sets
40x6
50x4

Rissole · 11-28-2003, 06:47 PM

Nice DB presses

When i load i either place them on the floor in front, lean forward thenin one motion lift to your shoulders and sit back at the same time, sounds weird and you feel like you wont be able to do it at the time but try it and you might get a surprise.
Or stand up, do like a cheat curl and throw them up to your shoulders as you sit down.... just some deadly suggestions

Rocco32 · 11-28-2003, 08:16 PM

Quote:

Originally posted by Rissole
Nice DB presses

When i load i either place them on the floor in front, lean forward thenin one motion lift to your shoulders and sit back at the same time, sounds weird and you feel like you wont be able to do it at the time but try it and you might get a surprise.
Or stand up, do like a cheat curl and throw them up to your shoulders as you sit down.... just some deadly suggestions

Thanks bro! What I do now is sit with them on my legs, and then kick my legs up. Gotta be careful with a cheat curl with that weight because of my tendonitis.

**P-funk** · 11-29-2003, 08:40 AM

Quote:

Originally posted by rock4832
Thanks bro! What I do now is sit with them on my legs, and then kick my legs up. Gotta be careful with a cheat curl with that weight because of my tendonitis.

I always do mine standing but the way I get them up can be used for seated also. Just hold them at your sides and do a psuedo hang clean. Bend your legs a bit and generate the force form your hips, think of your arms like ropes and just let the weight travel up and then "catch it" at your shoulders. Then form there you can just start pressing or sit down first and then start pressing if you want to do them seated.

Rocco32 · 11-29-2003, 10:36 AM

Thanks P-funk! I'll try that next shoulder routine.

Rocco32 · 11-29-2003, 10:39 AM

Today was Traps, Neck, and abs. Weird combo I know.

DB Shrugs, 3 sets-
100lb DB'sx 10
110x8
130x6

Shrug Machine, 3 sets-
270x10
360x8
380x6

4 Way Neck Machine- Back and sides, 2 sets
45x15
70x15

Front, 2 sets-
45x12
45x15

Did abs, but not posting.

Rocco32 · 12-01-2003, 09:18 AM

Chest for RR

My weights all drop alot during this week. That sucks! And when I do Incline BB I feel it alot more in my front delts than chest. Maybe I should stick with Incline DB's.

Incline BB, 4 sets-
185x7
175x6
165x5
155x7

DB Bench, 4 sets-
80x7
70x8
60x9
60x8

Decline BB, 2 sets-
155x8
155x7

Cable Crossover, 2 sets-
50x12
60x9

Rocco32 · 12-01-2003, 09:21 AM

Tomorrow is RR Back. I have a quick question before I do that w/o.

I'm supposed to do CG Weighted Chin. Now do I do that with palms facing me, or with the triangle thing, or can I have my hands just short of shoulder width facing each other?

Rissole · 12-01-2003, 07:32 PM

RR on back i do "pullups" palms away... i go wider than shoulder width.
"Chinups" are palms toward mainly hit the bis but will hit back as well.
Those triangle things "palms facing each other"?? are a good variation.

Rocco32 · 12-01-2003, 08:18 PM

Cool, thanks ris. So you do Wide grip Pull-ups both Power and RR?

**Jodi** · 12-01-2003, 08:26 PM

Quote:

Originally posted by rock4832
Thanks Jodi, does Avant make all of them?

Oops sorry, missed this. I know I'm bad but if I don't see something directed at me in the last few posts I go on to the thread

Sorry.

Avant makes LipoUltra, Leptigen and Absolved.

ECY = Ephedrine, Caffeine, Yohimbine, you buy them seperatly. I get mine at 1fast.

Oh and I wasn't looking for meal for T-Day. That would be a sin. Calories on T-Day don't count

Rocco32 · 12-01-2003, 08:32 PM

There's my girl! I've missed you in here

If it doesn't count on T-day, I guess it still doesn't count. Ooops. I've still been eating stuffing. I'm sooooo sick of brown rice right now. I know the stuffing is bad, but I've been thinking of some other things I can eat since I have 2 months left on this bulk. (up to 207 now). On thing is a casserole with wheat pasta, zucchinni, mushrooms, FF cheese, and maybe a bit of sausage or some kind of meat. Whatcha think? Any suggestions of what else I can eat semi-clean for the next 2 months?

**Jodi** · 12-01-2003, 08:39 PM

Sorry, tons of posts here and I miss stuff. I try not to but well........Its just hard to look through

Ok, here are some options for you:

Pumpkin - canned or fresh
Squash
Spaghetti Squash
Whole Wheat Pasta
Fiber One Cereal
Uncle Sam Cereal
Skim Milk
Whole Wheat Bread
Whole Grain Bread
Legumes
Lentils
Corn
Peas
Carrots
Eggplant
Asparagus
All Bran Cereal
New Potatoes
Red Potatoes
Sweet Potatoes
Yams

These are all high carb items but still fine for bulking. I'll think of more later

Oh and get rid of the stuffing

Rocco32 · 12-01-2003, 08:44 PM

Just got rid of it tonight. Not the way you meant, but it's now gone!

Hmmm. Pumpkin sounds interesting. Allowed with whipped cream?. And skim milk, been awhile for that. I'm picking some up tomorrow! Thanks Jodi!

**Jodi** · 12-01-2003, 08:47 PM

I know I don't have to answer that ?? about the whipped cream

Canned pumpkin can be kind of lame by itself. I know Jill uses some recipe for it and makes some sort of pumpkin bread or something. I can't remember. I would keep the skim milk to 1 glass a day for now to go with cereal. Maybe later you could add more but I wouldn't rush it. Remember there is still 12G sugar per cup in that stuff

I personally can't wait for whole wheat pasta

I'm picking some up tomorrow. That and some kidney beans

Rocco32 · 12-01-2003, 08:53 PM

Cool, when are you starting your bulk?

I can't wait for my wife to make that casserole. I really need a break from rice before I go back to it for the cut!

11-27-2003, 08:47 AM	#392
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Power week for legs Smith Squat, 3 sets- 165x6 185x6 205x5- Felt something give in my back on that one, finished reps though Went to Leg press after, loaded it up and unhooked it. Felt light to my legs but when I went to bring it down, couldn't move more that about 10 inches. MESSED UP MY BACK!! AND ON THANKSGIVING!! My inlaws and parents will be coming over to see me waddle around like an idiot. Well, I guess not that different than any other holiday. But no more power week on legs for me. I plan to cycle RR/RR/Shock. Never had a problem with any of those W/O'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...

11-27-2003, 09:53 AM	#393
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Happy Thanksgiving Everyone!!! Jodi- I will definately not be posting meals today or maybe for the next few days!!
	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...

11-27-2003, 10:40 AM	#394
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Same thing happened to me man. Except it was Power Week for chest...that's how I herniated my disc. Make sure you are stretching constantly and rest the area. If you are feeling any numbness/tingling in your legs you may have done the same thing I did...
	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.

11-27-2003, 04:56 PM	#398
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Smith squats are bad bad bad for heavy... there's too much tendancy to push with your lower back.... be careful m8... if i win i dont want it to be cause i beat a cripple
	My Journal

11-28-2003, 10:10 AM	#401
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Today was Shoulder/Tri's Power week Military Press, 2 sets (I didn't feel these in my shoulders at all so I then went to DB, but they are too hard to get up in the ready position. Maybe I'll do Hammer Strength machine for Power week in the future, what do you think?) 135x6 145x5 Overhead DB Press, 2 sets- 70x6 75x3 Sitting Side Lateral Raise, 3 sets- 30x4 1/2 25x6 25x7 Reverse Pec Deck, 3 sets- 135x6 150x6 157.5x6 Dips, 3 sets- BW+30x6 BW+35x6 BW+45x6 CG Bench, 2 sets- 135x6 165x5 Pushdown, 1 set- 140x8 Reverse One arm pushdown, 2 sets 40x6 50x4
	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...

11-27-2003, 10:52 AM	#395
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Hey rock, saw you post to me in Jodi's journal. You eat for me. Unfortunately, I had my thanksgving 1 1/2 months ago, Im Canadian! What I wouldnt give for some pumpkin pie though...

11-28-2003, 06:47 PM	#402
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Nice DB presses When i load i either place them on the floor in front, lean forward thenin one motion lift to your shoulders and sit back at the same time, sounds weird and you feel like you wont be able to do it at the time but try it and you might get a surprise. Or stand up, do like a cheat curl and throw them up to your shoulders as you sit down.... just some deadly suggestions
	My Journal

11-29-2003, 10:36 AM	#405
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Thanks P-funk! I'll try that next shoulder routine.
	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...

11-29-2003, 10:39 AM	#406
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Today was Traps, Neck, and abs. Weird combo I know. DB Shrugs, 3 sets- 100lb DB'sx 10 110x8 130x6 Shrug Machine, 3 sets- 270x10 360x8 380x6 4 Way Neck Machine- Back and sides, 2 sets 45x15 70x15 Front, 2 sets- 45x12 45x15 Did abs, but not posting.
	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...

12-01-2003, 09:18 AM	#407
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Chest for RR My weights all drop alot during this week. That sucks! And when I do Incline BB I feel it alot more in my front delts than chest. Maybe I should stick with Incline DB's. Incline BB, 4 sets- 185x7 175x6 165x5 155x7 DB Bench, 4 sets- 80x7 70x8 60x9 60x8 Decline BB, 2 sets- 155x8 155x7 Cable Crossover, 2 sets- 50x12 60x9
	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...

12-01-2003, 09:21 AM	#408
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Tomorrow is RR Back. I have a quick question before I do that w/o. I'm supposed to do CG Weighted Chin. Now do I do that with palms facing me, or with the triangle thing, or can I have my hands just short of shoulder width facing each other?
	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...

12-01-2003, 07:32 PM	#409
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	RR on back i do "pullups" palms away... i go wider than shoulder width. "Chinups" are palms toward mainly hit the bis but will hit back as well. Those triangle things "palms facing each other"?? are a good variation.
	My Journal

12-01-2003, 08:18 PM	#410
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Cool, thanks ris. So you do Wide grip Pull-ups both Power and RR?
	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...

12-01-2003, 08:32 PM	#412
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	There's my girl! I've missed you in here If it doesn't count on T-day, I guess it still doesn't count. Ooops. I've still been eating stuffing. I'm sooooo sick of brown rice right now. I know the stuffing is bad, but I've been thinking of some other things I can eat since I have 2 months left on this bulk. (up to 207 now). On thing is a casserole with wheat pasta, zucchinni, mushrooms, FF cheese, and maybe a bit of sausage or some kind of meat. Whatcha think? Any suggestions of what else I can eat semi-clean for the next 2 months?
	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...

12-01-2003, 08:39 PM	#413
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Sorry, tons of posts here and I miss stuff. I try not to but well........Its just hard to look through Ok, here are some options for you: Pumpkin - canned or fresh Squash Spaghetti Squash Whole Wheat Pasta Fiber One Cereal Uncle Sam Cereal Skim Milk Whole Wheat Bread Whole Grain Bread Legumes Lentils Corn Peas Carrots Eggplant Asparagus All Bran Cereal New Potatoes Red Potatoes Sweet Potatoes Yams These are all high carb items but still fine for bulking. I'll think of more later Oh and get rid of the stuffing
	Essence EFA

12-01-2003, 08:44 PM	#414
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Just got rid of it tonight. Not the way you meant, but it's now gone! Hmmm. Pumpkin sounds interesting. Allowed with whipped cream?. And skim milk, been awhile for that. I'm picking some up tomorrow! Thanks Jodi!
	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...

12-01-2003, 08:47 PM	#415
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	I know I don't have to answer that ?? about the whipped cream Canned pumpkin can be kind of lame by itself. I know Jill uses some recipe for it and makes some sort of pumpkin bread or something. I can't remember. I would keep the skim milk to 1 glass a day for now to go with cereal. Maybe later you could add more but I wouldn't rush it. Remember there is still 12G sugar per cup in that stuff I personally can't wait for whole wheat pasta I'm picking some up tomorrow. That and some kidney beans
	Essence EFA

12-01-2003, 08:53 PM	#416
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Cool, when are you starting your bulk? I can't wait for my wife to make that casserole. I really need a break from rice before I go back to it for the cut!
	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...

12-01-2003, 08:53 PM	#417
Rocco32 UNLEASH THE BEAST Elite Member