Competition Body

Rocco32 · 12-01-2003, 09:04 PM

Yeah, I used to use both with rice and beans. But I'd be happy with just the paste!

J'Bo · 12-01-2003, 09:07 PM

Hey Mr.Pasta how are things going

Rocco32 · 12-01-2003, 09:08 PM

Very funny! Took measurements yesterday. Looks pretty good, (except the waist).

Still wanting Feb to be here so I can start cutting! How are you Jen?

Rissole · 12-02-2003, 02:37 AM

Quote:

Originally posted by rock4832
Cool, thanks ris. So you do Wide grip Pull-ups both Power and RR?

Usually always on power,..... change it up though, do lat pulldons as well, change grips, whatever you feel like doing

Rocco32 · 12-02-2003, 05:25 AM

alright, we'll see what today brings!

Rocco32 · 12-02-2003, 07:27 AM

Back and Bi's RR

CG Chin, 2 sets
BWx6
BWx6

Hammer Strength Row, 2 sets
190x10
200x10

DB Row, 2 sets
45x12
50x10

Pullover machine, 2 sets
125x12
130x9

Alt DB Curl, 2 sets
35x10
40x7

Cable Curl, 2 sets
40x10
50x7

Concentration curl, 1 sets
20x12

J'Bo · 12-02-2003, 08:01 AM

Quote:

Originally posted by rock4832
Very funny! Took measurements yesterday. Looks pretty good, (except the waist).

Still wanting Feb to be here so I can start cutting! How are you Jen?

I am better and really excited about tonight...i am doing a mini artistic photoshoot at the college here

it involves lots of water and oil i hear

Rocco32 · 12-02-2003, 08:15 AM

Cool, good for you! Are we going to see any pics?

Rocco32 · 12-04-2003, 02:21 PM

Shoulders/Tri's RR

DB Press, 3 sets
70x8
70x6
60x6

Reverse Pec deck, 3 sets
120x10
135x10
135x9

Side Lat Raise, 3 sets
20x11
20x10
15x12

Dip, 3 sets
+35x8
+35x8
+35x6

Pushdown, 2 sets
120x10
120x7

One arm reverse pushdown, 2 sets
30x8
20x12

Rissole · 12-04-2003, 05:46 PM

Lookin good bud!! Were the pushdowns on a cable x machine or like a lat pulldown mach??

Rocco32 · 12-04-2003, 09:03 PM

Cable machine. Problem is I don't feel it in my tri's like I used to with Pushdowns. Maybe I need to switch to the rope.

ponyboy · 12-05-2003, 06:57 AM

Rope increases range of motion and hits those deep fibers - it rocks!

Rocco32 · 12-05-2003, 07:07 AM

Cool. Plus I can do the whole stack with the bar, but prob less than half when I use rope. Prob use better form too.

Rissole · 12-05-2003, 07:21 PM

Make sure you separate that rope at the end of your stroke.. Good pinch. Plate load the sucker!! or use the lat pulldown mach

You'll do less w8 cause the cable dosen't go up and down pulleys.

Rocco32 · 12-05-2003, 09:39 PM

Good advice, thanks!

Rissole · 12-06-2003, 01:18 AM

I come up with the occasional bit

Hows the ab work going?

Rocco32 · 12-06-2003, 07:47 AM

It went again!

I HATE training abs, and I hate it even more because I'm not even sure I'm doing the right exercises, reps, form, etc... Know what I mean?

Jenny · 12-06-2003, 08:38 AM

Rock, I'm with ya, I don't like working abs either, so friggin boring

That reminds me, haven't worked them this week, will have to do them tomorrow..

So, having pizza tonight?

Say Hi to your hottie wife for me!

Rocco32 · 12-06-2003, 09:09 AM

I'll say hi to her! I read her all the good posts!

Not sure about pizza yet, cheated some on thursday so maybe I shouldn't tonight. But then again, when I start cutting I don't plan to cheat except maybe once a month or 3 weeks. Snowing today and pizza would be good...

Yeah, they are boring. And I get no satisfaction from doing them.

Rissole · 12-06-2003, 07:56 PM

Post your ab workouts so we can kick your ass!! See my previous post on technique....

Rissole · 12-06-2003, 08:00 PM

Quote:

Originally posted by 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....

Rocco32 · 12-06-2003, 09:10 PM

I guess I should start doing them.

Last time I tried Leg Raises on the ball, I fell off!

Rissole · 12-06-2003, 09:18 PM

Thats the idea

Find something so you can hang on abit wider

Rocco32 · 12-08-2003, 08:53 AM

Today was Chest Power

BB Bench, 4 sets-
225x6
235x4
245x2 (little help on the 2nd)
205x6

Incline DB, 3 sets-
90x6
95x4
95x3

Dips, 2 sets-
BW+45 x 5
BW+55 x 5

Hammer decline, 2 sets-
230x6
250x6

Light Jog for 20 minutes. Gotta catch up with Ris!

Rocco32 · 12-08-2003, 08:54 AM

I was thinking of switching Power RR Shock a bit to the following-

Power/RR/Power/RR (12-15 reps)/Shock/Repeat

**Jodi** · 12-08-2003, 08:55 AM

Sooo uummmmm Rock..................when do I get to see some meals here?

Rocco32 · 12-08-2003, 08:55 AM

And instead of doing all one week Power, all one week RR, etc...
Switching to the following
Chest- Power
Back- RR
Legs- Power
Shoulders- 2nd RR
Arms- RR

Just because of my tendons, when I do a full week of ALL Power, my tendonitis is really flared.

Rocco32 · 12-08-2003, 08:58 AM

Quote:

Originally posted by Jodi
Sooo uummmmm Rock..................when do I get to see some meals here?

Hey Jodi! Thought maybe you forgot...

Coming up. But don't have macros right now. Will do yesterdays and todays.

12-01-2003, 09:04 PM	#421
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Yeah, I used to use both with rice and beans. But I'd be happy with just the paste!
	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, 09:07 PM	#422
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Hey Mr.Pasta how are things going
	....and thats my $.02

12-01-2003, 09:08 PM	#423
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Very funny! Took measurements yesterday. Looks pretty good, (except the waist). Still wanting Feb to be here so I can start cutting! How are you Jen?
	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...

12-02-2003, 05:25 AM	#425
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	alright, we'll see what today brings!
	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...

12-02-2003, 07:27 AM	#426
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Back and Bi's RR CG Chin, 2 sets BWx6 BWx6 Hammer Strength Row, 2 sets 190x10 200x10 DB Row, 2 sets 45x12 50x10 Pullover machine, 2 sets 125x12 130x9 Alt DB Curl, 2 sets 35x10 40x7 Cable Curl, 2 sets 40x10 50x7 Concentration curl, 1 sets 20x12
	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...

12-02-2003, 08:15 AM	#428
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Cool, good for you! Are we going to see any pics?
	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...

12-04-2003, 02:21 PM	#429
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Shoulders/Tri's RR DB Press, 3 sets 70x8 70x6 60x6 Reverse Pec deck, 3 sets 120x10 135x10 135x9 Side Lat Raise, 3 sets 20x11 20x10 15x12 Dip, 3 sets +35x8 +35x8 +35x6 Pushdown, 2 sets 120x10 120x7 One arm reverse pushdown, 2 sets 30x8 20x12
	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...

12-04-2003, 05:46 PM	#430
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Lookin good bud!! Were the pushdowns on a cable x machine or like a lat pulldown mach??
	My Journal

12-04-2003, 09:03 PM	#431
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Cable machine. Problem is I don't feel it in my tri's like I used to with Pushdowns. Maybe I need to switch to the rope.
	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...

12-05-2003, 06:57 AM	#432
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Rope increases range of motion and hits those deep fibers - it rocks!
	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.

12-05-2003, 07:07 AM	#433
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Cool. Plus I can do the whole stack with the bar, but prob less than half when I use rope. Prob use better form too.
	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...

12-05-2003, 07:21 PM	#434
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Make sure you separate that rope at the end of your stroke.. Good pinch. Plate load the sucker!! or use the lat pulldown mach You'll do less w8 cause the cable dosen't go up and down pulleys.
	My Journal

12-05-2003, 09:39 PM	#435
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	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...

12-06-2003, 01:18 AM	#436
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	I come up with the occasional bit Hows the ab work going?
	My Journal

12-06-2003, 07:47 AM	#437
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	It went again! I HATE training abs, and I hate it even more because I'm not even sure I'm doing the right exercises, reps, form, etc... Know what I mean?
	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...

12-06-2003, 08:38 AM	#438
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Rock, I'm with ya, I don't like working abs either, so friggin boring That reminds me, haven't worked them this week, will have to do them tomorrow.. So, having pizza tonight? Say Hi to your hottie wife for me!

12-06-2003, 09:09 AM	#439
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I'll say hi to her! I read her all the good posts! Not sure about pizza yet, cheated some on thursday so maybe I shouldn't tonight. But then again, when I start cutting I don't plan to cheat except maybe once a month or 3 weeks. Snowing today and pizza would be good... Yeah, they are boring. And I get no satisfaction from doing them.
	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...

12-06-2003, 07:56 PM	#440
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Post your ab workouts so we can kick your ass!! See my previous post on technique....
	My Journal

12-06-2003, 09:10 PM	#442
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I guess I should start doing them. Last time I tried Leg Raises on the ball, I fell off!
	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...

12-06-2003, 09:18 PM	#443
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Thats the idea Find something so you can hang on abit wider
	My Journal

12-08-2003, 08:53 AM	#444
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today was Chest Power BB Bench, 4 sets- 225x6 235x4 245x2 (little help on the 2nd) 205x6 Incline DB, 3 sets- 90x6 95x4 95x3 Dips, 2 sets- BW+45 x 5 BW+55 x 5 Hammer decline, 2 sets- 230x6 250x6 Light Jog for 20 minutes. Gotta catch up with Ris!
	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...

12-08-2003, 08:54 AM	#445
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I was thinking of switching Power RR Shock a bit to the following- Power/RR/Power/RR (12-15 reps)/Shock/Repeat
	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...

12-08-2003, 08:55 AM	#446
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Sooo uummmmm Rock..................when do I get to see some meals here?
	Essence EFA

12-08-2003, 08:55 AM	#447
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	And instead of doing all one week Power, all one week RR, etc... Switching to the following Chest- Power Back- RR Legs- Power Shoulders- 2nd RR Arms- RR Just because of my tendons, when I do a full week of ALL Power, my tendonitis is really flared.
	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...