Competition Body

Rocco32 · 09-21-2003, 10:00 PM

By the way, do you guy's think I should be doing HIIT Training right now or not?

**Jodi** · 09-21-2003, 10:46 PM

Hell No!!!!

If you want, do 2 20 min. cardio sessions at 65% HR but thats it. No more than that

J'Bo · 09-21-2003, 10:56 PM

thats right listen to the warden

btw warden....how the hell are you up at this hour after 4 days of no carbs

rock...whats with the artichoke hearts? and you may want to add another source of EFA's instead of pb...something like Flax, Fish Oil, Hemp or Udo's

Leslie · 09-21-2003, 11:38 PM

Just stopping in to wish you luck. Otherwise it would appear as if I have favorites

So ....GOOD LUCK

firestorm · 09-22-2003, 12:07 AM

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.

I hear you loud and clear here and I have the perfect and I mean perfect advise for you. I know because I feel the same way you do. I never do DB "rear" lateral raises with both hands. I only do them one arm at a time. I lean with one hand on the dumbell rack and do one arm at a time. My rears delts get "blasted" that way. Every so often I'll try doing them again with both arms either sitting backwards on an inclilne bench or seated and leaning forward a bit and they just never feel the same as the one arms. I suggest you try doing them this way at least one or 2 times and I can guarentee you will LOVE them and the gains you'll get.

********************
And yeah, I can't go behind my head, I use to try but it would hurt after awhile.

Case closed on that then. We're in agreement here.
********************

Upright rows kinda pinch my shoulders to and inflame the tendonitis in my wrists. Thanks for the advice!! [/quote]

I hear you there too. Now I don't know how bad these aggrivate you but when I go too close on the bar I feel discomfort in the wrists also.
my suggestion here is not to quit on them until you at least try various width grips on the bar. I found my "special spot" to grasp the bar without any problems. Try to find yours.

If you still find there is no hope,, I have one last suggestion.
One handed cable rows. Attach a handle grip to a low cable pulley. Stand off to lets say your left and grip in right hand by your side. Step back little bit and grasp the apparatus(machine) with your free hand for stability if needed. now pull straight up and make sure your elbow is always higher then your hand. I do these from time to time also and they work both medial and rear heads of the shoulder. It just depends on how far away you are. the straighter the cable line is the more it hits the medial head. Step back more where the cable is coming up at an angle and it hits the rear real nice.

give these suggestions a try, you have nothing to loose by trying them.

Rocco32 · 09-22-2003, 09:42 AM

Quote:

Originally posted by Leslie
Just stopping in to wish you luck. Otherwise it would appear as if I have favorites

So ....GOOD LUCK

WHAT?!?! I thought I was going to be your favorite. Oh, well Crap!!

Rocco32 · 09-22-2003, 09:43 AM

Quote:

Originally posted by Jodi
Hell No!!!!

If you want, do 2 20 min. cardio sessions at 65% HR but thats it. No more than that

Thanks Jodi! Will do!!

Rocco32 · 09-22-2003, 09:46 AM

Quote:

Originally posted by J'Bo
thats right listen to the warden

btw warden....how the hell are you up at this hour after 4 days of no carbs

rock...whats with the artichoke hearts? and you may want to add another source of EFA's instead of pb...something like Flax, Fish Oil, Hemp or Udo's

Artichoke hearts was on the approved fibrous veggies Jodi posted awhile ago. I'm so sick of broccoli and most of the other stuff I don't like!

Should I cut out some PB or keep it and add in some Flax oil? I have 2 meals I generally don't get much fat. Add it there and keep my PB? (It flavors and thickens my shakes)

Rocco32 · 09-22-2003, 09:51 AM

Thanks Fire, those are some great tips. I normally do Rear's on the pec deck (figure I can't mess it up with that to much even though I still don't necessarily feel it) but I'll definately try one at a time on Wed!! I'll work with the upright row. Maybe I need to rotate it higher up in the workout instead or towards the end. I tried Gopro's Powerweek today for Chest and Bi's, did my own exercises though. That get's posted next!

Rocco32 · 09-22-2003, 09:56 AM

Today is Chest and Bi's. Low Rep High Weight (FOR ME)

Incline BB, 3 sets- 165x6, 185x4, 195x3
BB Curl, 3 sets- 85x6, 95x4, 105x3 (inflames tendonitis!)
DB Bench, 3 sets- 70x8, 80x6, 90x3
Alt Curl, 2 sets- 45x4, 50x4
Flye Machine, 3 sets- 150x8, 165x6, 180x5
Hammer Curl, 2 sets- 40x5, 45x4

When I do low reps, I don't feel too much. I'm shaking at the end of my workout, but my muscles don't feel engorged or anything. Also, I noticed the veins aren't popping out in my arms anymore like they used to since I lost all the weight. Does that mean I'm putting on BF and that's covering the veins?!?

**Jodi** · 09-22-2003, 10:33 AM

Quote:

Originally posted by rock4832
Artichoke hearts was on the approved fibrous veggies Jodi posted awhile ago. I'm so sick of broccoli and most of the other stuff I don't like!

Should I cut out some PB or keep it and add in some Flax oil? I have 2 meals I generally don't get much fat. Add it there and keep my PB? (It flavors and thickens my shakes)

I would suggest either 15 fish caps a day or 1 T. Flax Oil yes. Preferably the fish oil.

Artichokes are fine.

Rocco32 · 09-22-2003, 10:36 AM

Quote:

Originally posted by Jodi
I would suggest either 15 fish caps a day or 1 T. Flax Oil yes. Preferably the fish oil.

Artichokes are fine.

is the fish oil w/ the pb (not at the same time, but I can keep PB?)

**Jodi** · 09-22-2003, 10:43 AM

You can continue with the PB just cut out 1 T. of it and replace it with the fish oil. Spread the fish oil caps throughout your meals. In other words we are taking 15G Fat from PB and replacing it with 15G of Fat from Fish Oil.

Rocco32 · 09-22-2003, 03:15 PM

Alright Jodi, I picked up EPA-DHA Omega-3 Fish Oil from the Vitamin Shoppe. That was $40 dollars, and with 15 softgels a day this will last only 20 days. Know of anything cheaper?

**Jodi** · 09-22-2003, 03:25 PM

yeah, got to Sam's Club and get the 300 count bottle for $6.00

Seriously! They are just as good.

butterfly · 09-22-2003, 03:29 PM

Jodi is right Rock! There are only a couple of vitamin manufacturers around and they all manufacture the same vitamins and distribute them under different labels.

So buy the inexpensive generic label and save yourself a bunch of $$

Rocco32 · 09-22-2003, 03:31 PM

Cool, I have Costco here. I'll try when these are gone!

Rissole · 09-22-2003, 04:22 PM

Quote:

Originally posted by rock4832
Today is Chest and Bi's. Low Rep High Weight (FOR ME)

Incline BB, 3 sets- 165x6, 185x4, 195x3
BB Curl, 3 sets- 85x6, 95x4, 105x3 (inflames tendonitis!)
DB Bench, 3 sets- 70x8, 80x6, 90x3
Alt Curl, 2 sets- 45x4, 50x4
Flye Machine, 3 sets- 150x8, 165x6, 180x5
Hammer Curl, 2 sets- 40x5, 45x4

When I do low reps, I don't feel too much. I'm shaking at the end of my workout, but my muscles don't feel engorged or anything. Also, I noticed the veins aren't popping out in my arms anymore like they used to since I lost all the weight. Does that mean I'm putting on BF and that's covering the veins?!?

Yes your miuscles wont feel as engorged but thats ok, the more you do heavy stuff the more you'll get used to it and you'll get a better hit. There is a posibility thats you are covering your veins with fat, is your w8 still going up? By how much?
Why are you doing 1 chest 1 bi exercise?

"For this reason i remind you to fan into flame the gift of God, which is in you through the laying on of hands"

Rocco32 · 09-22-2003, 04:32 PM

I haven't weighed myself lately, maybe tomorrow morning, but it's been going up about 1/2-1 lb a week it seemed.

I'm switching it up to give a break between pressing movements and mentally it helps keep going. I'm not finishing one bp and then have to finish another, but when I'm done I'm done. What do you think?

Don't know that verse.

Rocco32 · 09-22-2003, 05:24 PM

Meals for Today-

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

Meal 2, PWO- 1/2 cup oatmeal, 40g Pro

Meal 3- 4oz Chicken, 1 cup rice, 2 artichoke hearts, Tzatiki Sauce

Meal 4, Shake- 1 1/2 cup oatmeal, 2 tbsp PB, 40g Micellar Pro

Meal 5- 10oz Yam, 1 Chicken Breast, 2 artichoke hearts, 3 Fish oil caps

Meal 6- 1/2 cup rice, 1/2 chicken breast

Meal 7- 40g Micellar Pro, 1tbsp PB

Didn't figure in Fish oil in fat today

Cals- 3,277
Pro- 334g, 42%
Carb- 334g, 37%
Fat- 80g, 27%

Rissole · 09-22-2003, 06:20 PM

Quote:

Originally posted by rock4832
I haven't weighed myself lately, maybe tomorrow morning, but it's been going up about 1/2-1 lb a week it seemed.

I'm switching it up to give a break between pressing movements and mentally it helps keep going. I'm not finishing one bp and then have to finish another, but when I'm done I'm done. What do you think?

Don't know that verse.

Thats prob a good rate..

I've never seen or heard of anyone doin that thats all, dont know if it would be good or bad..... Need to find out, always just done one bp then the next.

2 Tim 1:6

Rocco32 · 09-22-2003, 06:33 PM

Quote:

Originally posted by Rissole
Thats prob a good rate..

I've never seen or heard of anyone doin that thats all, dont know if it would be good or bad..... Need to find out, always just done one bp then the next.

2 Tim 1:6

I memorised the next verse 7 years ago, and haven't looked there since, lol. Awesome man! Alternating BP seems to be working well I think, I have energy up on each new exercise to lift heavy.

Rissole · 09-22-2003, 08:43 PM

Quote:

Originally posted by rock4832
and haven't looked there since, lol

J'Bo · 09-22-2003, 10:42 PM

do you eat fresh articoke hearts? or canned?

Rocco32 · 09-23-2003, 06:34 AM

Canned with vinegar.

J'Bo · 09-23-2003, 07:10 AM

hum gotta try those.

Rocco32 · 09-23-2003, 08:35 AM

They're pretty good J'Bo, easy to eat!

09-21-2003, 10:00 PM	#91
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	By the way, do you guy's think I should be doing HIIT Training right now or not?
	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...

09-21-2003, 10:46 PM	#92
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Hell No!!!! If you want, do 2 20 min. cardio sessions at 65% HR but thats it. No more than that
	Essence EFA

09-21-2003, 10:56 PM	#93
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	thats right listen to the warden btw warden....how the hell are you up at this hour after 4 days of no carbs rock...whats with the artichoke hearts? and you may want to add another source of EFA's instead of pb...something like Flax, Fish Oil, Hemp or Udo's
	....and thats my $.02

09-21-2003, 11:38 PM	#94
Leslie DOWNSIZING Elite Member Join Date: May 2002 Location: Jersey Girl Posts: 2,911 Photos: 11	Just stopping in to wish you luck. Otherwise it would appear as if I have favorites So ....GOOD LUCK
	Leslie My Journal My Sponsor:www.AvantLabs.com

09-22-2003, 09:51 AM	#99
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Thanks Fire, those are some great tips. I normally do Rear's on the pec deck (figure I can't mess it up with that to much even though I still don't necessarily feel it) but I'll definately try one at a time on Wed!! I'll work with the upright row. Maybe I need to rotate it higher up in the workout instead or towards the end. I tried Gopro's Powerweek today for Chest and Bi's, did my own exercises though. That get's posted next!
	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...

09-22-2003, 12:07 AM	#95
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	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. I hear you loud and clear here and I have the perfect and I mean perfect advise for you. I know because I feel the same way you do. I never do DB "rear" lateral raises with both hands. I only do them one arm at a time. I lean with one hand on the dumbell rack and do one arm at a time. My rears delts get "blasted" that way. Every so often I'll try doing them again with both arms either sitting backwards on an inclilne bench or seated and leaning forward a bit and they just never feel the same as the one arms. I suggest you try doing them this way at least one or 2 times and I can guarentee you will LOVE them and the gains you'll get. ****************** And yeah, I can't go behind my head, I use to try but it would hurt after awhile. Case closed on that then. We're in agreement here. ****************** Upright rows kinda pinch my shoulders to and inflame the tendonitis in my wrists. Thanks for the advice!! [/quote] I hear you there too. Now I don't know how bad these aggrivate you but when I go too close on the bar I feel discomfort in the wrists also. my suggestion here is not to quit on them until you at least try various width grips on the bar. I found my "special spot" to grasp the bar without any problems. Try to find yours. If you still find there is no hope,, I have one last suggestion. One handed cable rows. Attach a handle grip to a low cable pulley. Stand off to lets say your left and grip in right hand by your side. Step back little bit and grasp the apparatus(machine) with your free hand for stability if needed. now pull straight up and make sure your elbow is always higher then your hand. I do these from time to time also and they work both medial and rear heads of the shoulder. It just depends on how far away you are. the straighter the cable line is the more it hits the medial head. Step back more where the cable is coming up at an angle and it hits the rear real nice. give these suggestions a try, you have nothing to loose by trying them.

09-22-2003, 09:56 AM	#100
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Today is Chest and Bi's. Low Rep High Weight (FOR ME) Incline BB, 3 sets- 165x6, 185x4, 195x3 BB Curl, 3 sets- 85x6, 95x4, 105x3 (inflames tendonitis!) DB Bench, 3 sets- 70x8, 80x6, 90x3 Alt Curl, 2 sets- 45x4, 50x4 Flye Machine, 3 sets- 150x8, 165x6, 180x5 Hammer Curl, 2 sets- 40x5, 45x4 When I do low reps, I don't feel too much. I'm shaking at the end of my workout, but my muscles don't feel engorged or anything. Also, I noticed the veins aren't popping out in my arms anymore like they used to since I lost all the weight. Does that mean I'm putting on BF and that's covering the veins?!?
	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...

09-22-2003, 10:43 AM	#103
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	You can continue with the PB just cut out 1 T. of it and replace it with the fish oil. Spread the fish oil caps throughout your meals. In other words we are taking 15G Fat from PB and replacing it with 15G of Fat from Fish Oil.
	Essence EFA

09-22-2003, 03:15 PM	#104
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Alright Jodi, I picked up EPA-DHA Omega-3 Fish Oil from the Vitamin Shoppe. That was $40 dollars, and with 15 softgels a day this will last only 20 days. Know of anything cheaper?
	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...

09-22-2003, 03:25 PM	#105
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	yeah, got to Sam's Club and get the 300 count bottle for $6.00 Seriously! They are just as good.
	Essence EFA

09-22-2003, 03:29 PM	#106
butterfly Senior Member Elite Member Join Date: Mar 2002 Location: Houston, TX Posts: 11,526 Photos: 11	Jodi is right Rock! There are only a couple of vitamin manufacturers around and they all manufacture the same vitamins and distribute them under different labels. So buy the inexpensive generic label and save yourself a bunch of $$
	~Ann We must teach our children to dream with their eyes open. -Harry Edwards

09-22-2003, 03:31 PM	#107
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Cool, I have Costco here. I'll try when these are gone!
	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...

09-22-2003, 04:32 PM	#109
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I haven't weighed myself lately, maybe tomorrow morning, but it's been going up about 1/2-1 lb a week it seemed. I'm switching it up to give a break between pressing movements and mentally it helps keep going. I'm not finishing one bp and then have to finish another, but when I'm done I'm done. What do you think? Don't know that verse.
	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...

09-22-2003, 05:24 PM	#110
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Meals for Today- Meal 1, Shake- 1 cup oatmeal, 2 tbsp PB, 40g Pro Meal 2, PWO- 1/2 cup oatmeal, 40g Pro Meal 3- 4oz Chicken, 1 cup rice, 2 artichoke hearts, Tzatiki Sauce Meal 4, Shake- 1 1/2 cup oatmeal, 2 tbsp PB, 40g Micellar Pro Meal 5- 10oz Yam, 1 Chicken Breast, 2 artichoke hearts, 3 Fish oil caps Meal 6- 1/2 cup rice, 1/2 chicken breast Meal 7- 40g Micellar Pro, 1tbsp PB Didn't figure in Fish oil in fat today Cals- 3,277 Pro- 334g, 42% Carb- 334g, 37% Fat- 80g, 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...

09-22-2003, 10:42 PM	#114
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	do you eat fresh articoke hearts? or canned?
	....and thats my $.02

09-23-2003, 06:34 AM	#115
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Canned with vinegar.
	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...

09-23-2003, 07:10 AM	#116
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	hum gotta try those.
	....and thats my $.02

09-23-2003, 08:35 AM	#117
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	They're pretty good J'Bo, easy to eat!
	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...