Competition Body

**Rocco32** · 09-19-2003, 08:16 AM

Alright, today is Back and Legs.

Wide Grip Pull-ups on assisted Machine, 3 sets- setting 7x8, 6x6, 5x5. This is pretty good for me, I could never do Wide grips.
Hack Squat, 3sets- 70x10, 90x8, 110x8
BB Row, 3 sets- 95x10, 115x8, 125x6
Leg Press, 3 sets- 360x10, 450x8, 500x6
Deadlift, 3 sets- 135x10, 165x8, 185x6
Leg Curl, 3 sets- 90x10, 110x6, 115x4
Standing Calf, 3 sets- 140x10, 160x10, 180x8

**Jodi** · 09-19-2003, 08:19 AM

Back and Legs are 2 large muscle groups. I would think about splitting them up. I don't think you have enough exercises for them

JMHO!

**Rocco32** · 09-19-2003, 08:25 AM

No, go with it Jodi. I'm trying a 3 day split, how would you split the exercises? And what would you add? For todays workout I'm going lower reps, more weight w/ 2 min rest inbetween. Took me 53 min. On Tue when I do it again, I'll do higher reps 10-12 with 45sec-60sec rest. Give me your opinions.

**J'Bo** · 09-19-2003, 08:39 AM

i would stick with high weights and low reps for a while unless you want to lean down...which i dont think you want to do right now.

try.
back and bis
shoulders
chest and tris
legs and calves

**Jodi** · 09-19-2003, 08:49 AM

Originally posted by rock4832
No, go with it Jodi. I'm trying a 3 day split, how would you split the exercises? And what would you add? For todays workout I'm going lower reps, more weight w/ 2 min rest inbetween. Took me 53 min. On Tue when I do it again, I'll do higher reps 10-12 with 45sec-60sec rest. Give me your opinions.

Back/Tris
Chest/Bis
Legs
Shoulders

Legs I would add in ditch the hack for now and do some heavy squats, also add SLDL (or Good mornings),
Back I would add in TBar Row & Hammer Strength WG Pulldown

**Rocco32** · 09-19-2003, 09:34 PM

Originally posted by J'Bo
i would stick with high weights and low reps for a while unless you want to lean down...which i dont think you want to do right now.

try.
back and bis
shoulders and tris
chest
legs and calves

I know, but with high weights consistently, my tendonitis comes out- all over. That's why I keep switching back and forth, to give my tendons a break.

**Rocco32** · 09-19-2003, 09:40 PM

What a horrible day at the hospital!! Here is my meals today, felt bloated.

Meal 1, Preworkout shake- 1 cup oatmeal, 2 tbsp PB, Swole V2, 40g Prot

Meal 2, PWO Shake- 1/2 cup oatmeal, 40g. Protein

Meal 3- 3oz Chicken Breast, 1/2 cup rice, 2 artichoke hearts

Meal 4- 6oz Chicken Breast, 1 1/2 cup rice

Meal 5- 1 can tuna, 1 mushroom cap, 1 1/2 cup rice

Meal 6- 8 oz Chicken Breast, 1 cup rice, 2 artichoke hearts

Meal 7- 40g Micellar protein, 2 tbsp PB

Cals- 3,000
Pro- 325g, 44%
Carb- 284g, 35%
Fat- 70g, 21%

Tomorrow is my cheat meal. I'm thinking either Uno's or Pizza!

**butterfly** · 09-19-2003, 10:55 PM

WTF... no pics

**Rocco32** · 09-20-2003, 05:44 AM

Sorry BF, here you go:
Name: David aka Rock
Age: 26
Height: 5'11"

Current Weight: 183lbs @ about 16%BF
Goals: Bulk up and cut down w/ more muscle

Stats:
Neck- 16
Chest- 43 3/4
Waist- 34
Shoulders- 50 1/2
R. Bicep- 16
L. Bicep- 15 3/4
Legs- 22 1/2
Calves- 14 1/2

**Rocco32** · 09-20-2003, 05:44 AM

**Rocco32** · 09-20-2003, 05:45 AM

**Rocco32** · 09-20-2003, 07:43 AM

Jodi- I looked when at the gym today, they don't have T-bar row or Wide grip Hammer.

Today was Shoulders/Tri's

Arnold Press- 30x12, 35x12, 35x10
Overhead Tri Ext- 55x12, 65x8, 55x12
Side Delt- 15x12, 15x12, 15x8
Rope Pushdown- 50x12, 60x12, 60x8
Rear Delts, Cable- 15x12, 15x12, 15x11
Overhead one arm Ext- 20x12, 15x10, 15x9
BB Shrugs- 135x12, 155x12, 155x10
Reverse Pushdown, one arm- 15x12, 20x12, 20x9

1 min rest between sets

**Rocco32** · 09-20-2003, 07:44 AM

Originally posted by J'Bo
i would stick with high weights and low reps for a while unless you want to lean down...which i dont think you want to do right now.

try.
back and bis
shoulders and tris
chest
legs and calves

How long would you rest between sets?

**Rocco32** · 09-20-2003, 07:45 AM

And do you pyramid the 3 sets or keep a steady weight?

**Jodi** · 09-20-2003, 07:47 AM

60-90 seconds

If your gym doesnt have those, I know they have these. WG Lat Pulldown & Cable Row

**Rocco32** · 09-20-2003, 07:55 AM

Originally posted by Jodi
60-90 seconds

If your gym doesnt have those, I know they have these. WG Lat Pulldown & Cable Row

Definately!

I've been switching WG Lat Pulldown, with WG Pull-ups. I've been doing the Pulldowns on lighter days, because I have trouble getting the bar down on heavy days.

What is the benefit of Cable row and should that be wide grip or narrow?

**J'Bo** · 09-20-2003, 10:03 AM

yes i also rest 60-90 sec and do one warm up and then increase weights if i can....my rule is that if i can lift for 8reps without failure i need to raise my weight....for off season building that is.

personally i think that you should do all your shoulder exercises and then do your tri exercises cause it looks as though your shoulders need to be built more than your tris

**Jodi** · 09-20-2003, 10:39 AM

J'Bo, thats why shoulders has its own day. Thats why I made the suggested split that I did, because that way shoulders has its own day so he can go higher volume.

Rock - Keep the WG Pullups and also do the WG pulldowns but do them to your chest NOT behind the neck.

**J'Bo** · 09-20-2003, 10:44 AM

opps well i hadent seen his pics before i suggested the split.
i agree with jodi that her split is best because its your shoulders that need the most work. sorry

**Rocco32** · 09-20-2003, 10:48 AM

Hey, Honesty I like that! What would you recommend as a program for shoulders? For now I'll prob still keep them with another BP because I want the 3 day split for awhile. I'll revamp that soon though.

**Jodi** · 09-20-2003, 10:57 AM

1 Arm DB Press
Bent over Rear Laterals
Upright Rows
Front Raise
Lateral Raise
Shrugs

I could go on

**Rocco32** · 09-20-2003, 11:27 AM

Thanks Jodi, but I was going for a more structured plan based on what you see in my pics I need to work on. I know all the exercises! But you may want to wait until after you've won your Comp before you put thought into this! I don't want to distract you even more!

**Jodi** · 09-20-2003, 11:34 AM

That is the plan.

3 sets of each exercise. Just switch things around. Do DB's for your raises one week and cables the next etc. DB Shrugs one week BB the next. Cable or BB Uprights etc.

**J'Bo** · 09-20-2003, 02:14 PM

Personally i do a multi muscle exercise first to warm up the shoulders like a push press cause my wrists are week and give out before my shoulders burn.

This is my routine....just giving you options

Jodi's looks good too.

3sets of 6-8reps of:
Push Presses (1 warm up 2 working sets)
Arnold Press or Overhead DB Press
Seated Laterals or Standing Cable Laterals
Lying Incline Laterals
Bent Over Laterals or Pec Dec
Upright Rows or Shrugs

**Rocco32** · 09-20-2003, 06:36 PM

Thanks ladies! What's the benifit of one arm DB press and how do you do laying laterals?

**8 pak man** · 09-20-2003, 07:45 PM

[QUOTE]Originally posted by rock4832
Jodi- I looked when at the gym today, they don't have T-bar row or Wide grip Hammer.

for rows just take a bench bar add weigths to one end and lift that, that is great for back

**Rissole** · 09-20-2003, 09:28 PM

Hey rock Just thought i'd call in and say hi. Best of luck to you.
If you do as 8 pak suggests with the bar, see if your gym has a small V handle to put under the bar for grip, we have one the you can use for Close Grip seated rows or CG lat pulldowns.

**firestorm** · 09-20-2003, 09:56 PM

Hey Rock pics look great my man. Glad your in the comp. Hey not to butt in but I see your talking about shoulders. Now I could go on and give you a routine, but to be honest, I really like the workout GoPro set up called: Power, Rep/Range, Shock program. now you may not want to follow his routine but he does have 3 workouts for shoulders in there that you may be interested in. (go to Training forum; there is a sticky there).
Regarding the one arm DB presses,, I don't like them for personnal reasons. They bother my back. I have to do both at the same time. I do like DB's over barbell but I still do both. And as mentioned above by I think Jodi, barbells to the front and Pulldowns. pulling and pushing behind the neck is an unnatural angle for the shoulder joint.
I'll tell you this though Rock here is the Key to any shoulder routine regardless of the excercises you pick. Whatever you decide, you MUST do A form of a Press, some form of SIDE and REAR lateral work, and shrug movement for traps. Those are manditory. Now to spice it up a bit, you can add Close grip, upright rows(traps), or a wider grip Upright row(medial deltoids), Arnold Presses for a 3 shoulder heads(primarily front delts. Like jodi said we can just go on and on. Keep in mind though Shoulders are not a large muslce group (similar to arms), so they don't require the same amount of sets and reps as would Back or Legs. Seriously,, look at Gopros workout.

**Rocco32** · 09-21-2003, 08:55 PM

Thanks guys for visiting my journal! I'll try that with the bar (t-bar rows) but I don't know how it'll go. I'm in a nicer gym and they like things where they are, I don't know if I can find an area like that.

Hey Fire, I've checked out GoPro's routine. The hardest part of shoulders for me is Rear shoulders. I have trouble doing the exercises with good form and I never feel it in my shoulders. And yeah, I can't go behind my head, I use to try but it would hurt after awhile. Upright rows kinda pinch my shoulders to and inflame the tendonitis in my wrists. Thanks for the advice!!

**Rocco32** · 09-21-2003, 09:00 PM

Arlright, here are the meals for today-

Meal 1, Shake- 1 cup oatmeal, 2 tbsp PB, 40g Pro

Meal 2- 7oz Chicken Breast, 1 1/2 cup rice, 2 artichoke hearts

Meal 3, Shake- 1 1/3 cup oatmeal, 40g Micellar prot, 2 tbsp PB

Meal 4- 6oz Chicken Breast, 1 1/2 cup rice, 1 mushroom cap

Meal 5- 40g Micellar protein, 2 tbsp PB

Cals- 2,683
Pro- 274g, 41%
Carb- 232g, 31%
Fat- 81g, 27%

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