Competition Body

**Rocco32** · 09-24-2003, 06:35 AM

Can't do free squats. Work 3 days on 2 off, etc... Thinking about going back to 5 days, one bp a day again.

**Jodi** · 09-24-2003, 06:39 AM

Rock, why can't you do squats?

**Rocco32** · 09-24-2003, 03:25 PM

Can't stay on my heels, and every time I've tried I've had to stay out of the gym because I get sciatica. So I don't even try anymore.

**Rocco32** · 09-25-2003, 04:51 AM

This is my food from yesterday-

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

Meal 2- 1 1/2 cup rice, 6 oz grilled Chicken Breast, 2 tbsp Tatziki sauce, 2 artichoke hearts, 3 fish oil gelcaps

Meal 3, Shake- 1 1/2 cup oatmeal, 2 tbsp PB, 30g protein

Meal 4- 1 1/2 cup rice, 5oz Beef round top, 2 artichoke hearts, 3 fish oil gelcaps

Meal 5- 40g Micellar Prot, 2 tbsp PB

Cals- 3,084
Pro- 273g, 36%
Carb- 293g, 34%
Fat- 98g, 29%

**ponyboy** · 09-25-2003, 07:33 AM

Originally posted by rock4832
Can't stay on my heels, and every time I've tried I've had to stay out of the gym because I get sciatica. So I don't even try anymore.

I'd almost guarantee that you have mobility problems due to shortened muscles (most commonly hamstrings and hip flexors) and possibly a hip dysfunction. Sciatica is most commonly caused by this.

Do you stretch your lower body? Including your hips? Because if you don't, eventually this will lead to lower back issues and that's a major pain. Coming from somebody who has been through it.

**Rocco32** · 09-25-2003, 10:14 AM

Your prob right PB. No, I don't stretch like I should. It's always hurt to stretch the hips.

**Rocco32** · 09-25-2003, 10:35 AM

I plan on doing abs 2 a week. Can anybody help with an ab program? I like using the ball for crunches!

**Rocco32** · 09-25-2003, 12:13 PM

Shoulders/Power Week

I've decided to do Jodi's split suggestion w/ GoPro's P/RR/S routine.

DB Press, 3 sets- 60x6, 65x6, 70x4
Side Lateral Raise sitting, 3 sets- 20x6, 25x5, 25x4
Reverse Pec Deck, 3 sets- 135x6, 142x5, 150x4
Upright Row, 3 sets- 75x6, 85x6, 95x5
Shrug BB, 3 sets- 185x10, 205x8, 225x6

I don't think I can do upright rows again. They kill the tendonitis in my forearms!! Does that look like a good number of exercises for shoulders?

**Rocco32** · 09-25-2003, 12:20 PM

Oh, and can I eat 1-2 pieces of whole wheat bread now that I'm bulkings? Or should I still not.

Plus I picked up some Fiber 1. That's a good carb source also right?

**Rissole** · 09-25-2003, 05:40 PM

Some rear delt stuff

**Rissole** · 09-25-2003, 05:55 PM

Originally posted by rock4832
I plan on doing abs 2 a week. Can anybody help with an ab program? I like using the ball for crunches!

Ok Rock, i like doing the same on abs and calves as what cycle i'm in with P,RR,S. I like to do day one crunch from the top, day 2 crunch from the bottom
So for abs here's and example,
Week 1.

W8'd fit ball crunches, cable x mach take cable from bottom with rope, lie on ball with head at stack head in the V (--<o ) put rope over shoulders and crunch away. try and keep reps 12-15.

W8'd fit ball leg raise, try first with just legs extended, find something behind your head to hang on to

When you can to more than 15 or so stick a dumbbell between your feet.

Week 2.
Do any thing ya want but get your reps 20+ Decline crunches, cable crunches, legs lifts, hovers.....

Week 3.
I like to pick any exercise and superset with hovers, use the fitball with hovers too

Forearms on ball roll it away from you, start on your knees and when you can hold for more than 1 min go onto your toes

Hope thats of some help

**Rocco32** · 09-25-2003, 08:01 PM

Cool, thanks alot! You do leg raises on the ball? How many sets and different exercises do you do for abs?

**Jodi** · 09-25-2003, 08:10 PM

Originally posted by rock4832
Oh, and can I eat 1-2 pieces of whole wheat bread now that I'm bulkings? Or should I still not.

Plus I picked up some Fiber 1. That's a good carb source also right?

Yes and yes

Also, if you want to bring up your rear delts, TP gave me some good tips and it worked like a charm. Before any other shoulder work do the following

3 Sets Pec Deck to failure: 10, 12, 10
3 Sets Bent over rear delt to failur: 6, 6, 6

So use a weight heavy enough so you fail at these reps.

Abs, this is what I do, just to give you some alternatives:

Day 1:
3 sets Swiss Ball Crunch: 30-50
3 Reverse Crunch: 30-50
3 Sets Bicycle Tucks: 30-50
3 Sets Side Bends on hyper: 30

Day 2:
3 Sets Weighted Decline: 12-20
3 Sets V-Ups: 12-15
3 Sets Cable Crunch: 12-15
3 Sets Weighted Tick Tocks: 12-20

**Rissole** · 09-25-2003, 08:13 PM

Leg raises on the ball are

Lie on your back grap something near your head with your hands and lft dem legs

When you add the w8

I always end up about 6 sets, in a rush 4
Only the one type of exercise on heavy week, maybe 2 different types for rep week, and 2 types for shock week.

**Rissole** · 09-25-2003, 08:15 PM

Originally posted by Jodi
Abs, this is what I do, just to give you some alternatives:

Day 1:
3 sets Swiss Ball Crunch: 30-50
3 Reverse Crunch: 30-50
3 Sets Bicycle Tucks: 30-50
3 Sets Side Bends on hyper: 30

Day 2:
3 Sets Weighted Decline: 12-20
3 Sets V-Ups: 12-15
3 Sets Cable Crunch: 12-15
3 Sets Weighted Tick Tocks: 12-20

Damn thats alot Jode....

**Rocco32** · 09-26-2003, 05:42 AM

Thanks Jodi. Now do you go from one exercise to the next, or finish all sets for one then move on. Does that make sense? And how long inbetween sets.

Rissole- What's a hover?

**J'Bo** · 09-26-2003, 06:18 AM

Rock...now i know why you call yourself the rock...cause you rock

this journal is filled with useful stuff

**Jodi** · 09-26-2003, 06:35 AM

Originally posted by rock4832
Thanks Jodi. Now do you go from one exercise to the next, or finish all sets for one then move on. Does that make sense? And how long inbetween sets.

Rissole- What's a hover?

Sorry, Day 1 I do one after another, meaning 1 exercise after another and then rest and repeat the sequence again 90 sec. later

Day 2 I don't superset because I'm using heavy weights, so I do 1 set, rest 30 sec. do then repeat the same set and move on. Hope that makes sense.

**Rocco32** · 09-26-2003, 07:17 AM

Originally posted by J'Bo
Rock...now i know why you call yourself the rock...cause you rock

this journal is filled with useful stuff

Thanks J'Bo, I appreciate that!

I tried the ab routine Jodi, didn't get very far with it! It's been a looonnnggg time since I've worked abs. Guess I have to work up to it.

**Rocco32** · 09-26-2003, 07:22 AM

Alright, today I did arms. I'll start the new split on Monday. Unfortunately, I may have to lay off of Bi's for a couple of weeks, the upright rows really inflammed my tendonitis, oh well- live and learn!

French Press, 3 sets- 85x6, 95x6, 105x4
BB Curl, 2 sets- 95x5, 100x4
Pushdown, 3 sets- 130x6, 140x6, 150x3
Preacher, 2 sets- 75x6, 85x4
One arm overhead ext, 2 sets- 30x6, 35x5
Hammer Curl, 1 set- 40x6

Abs- Not to well, working up to it.

Swiss ball cruch, 1 set- 30
Reverse Crunch, 1 set- 15 (did it on a bench, grabbing the bar behind me. felt pain in the site of my old hernia operation)
Bicycles, 1 set- 10 (was kinda off balance for this, need to practice)
Side bends, 1 set- 15 (where should I keep my hands?)

**Rocco32** · 09-26-2003, 08:30 AM

Meals Today-

Meal 1, Shake- 4 strawberries, 40g prot, 1 cup oatmeal, 2 tbsp pb

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

Meal 3- 3 oz chicken, 1 cup rice

Meal 4- 6 oz chicken, 1 1/2 cup rice, 3 fish oil caps

Meal 5, shake- 1 cup oatmeal, 1 tbsp pb, 40g micellar protein

Meal 6- 1 can tuna, 2 slices whole wheat bread, 1/2 cup Fiber one, 3 fish oil caps

Meal 7- 2 tbsp PB, 40g Micellar Prot

Cals- 3,276
Pro- 307g, 40%
Carb- 338g, 36%
Fat- 81g, 24%

I need to cut out some somewhere. I'm gaining weight too quickly now (about 4lbs in 3 days) when before I was hardly gaining anything. But you can see my cals have jumped a bit also.

**Jodi** · 09-26-2003, 09:25 AM

Monitor it for a few more days. Its probably just water.

**Rocco32** · 09-27-2003, 07:28 PM

Jodi, what is a weight tick-tock, and how do you do your reverse crunches. I've always been ackward (at best) performing these.

**Jenny** · 09-28-2003, 06:00 AM

Doing great Rock!

Me, Justin, Rock and his wife are all meeting up in Washington when I get there

We're going to compare abs and have coffee

It's going to be fun

**Jodi** · 09-28-2003, 06:45 AM

Originally posted by rock4832
Jodi, what is a weight tick-tock, and how do you do your reverse crunches. I've always been ackward (at best) performing these.

Here you go

**Rocco32** · 09-28-2003, 06:56 AM

Originally posted by Jenny
Doing great Rock!

Me, Justin, Rock and his wife are all meeting up in Washington when I get there

We're going to compare abs and have coffee

It's going to be fun

Yeah, I'm looking forward to it! Sad to say, I think we'll only be looking at Jen and Justin's abs, mine get a bit more covered up day by day. This bulking is really making me nervous!!

**Rocco32** · 09-28-2003, 06:59 AM

Originally posted by Jodi
Here you go

Your competing today! Your gonna do awesome Jodi, we want to hear all about soon as it's over!

Won't tick-tocks kinda make you stocky on the sides?

**Rocco32** · 09-28-2003, 07:31 AM

Alright, food for today. I didn't post yesterday, but it was my cheat day. Let's leave it with Subway and a Dominoes pizza and buffalo wings

Meal 1, shake- 2 tbsp PB, 1 cup Oatmeal, 40g prot, 4 strawberries

Meal 2- 1 can tuna, 2 pieces wheat bread, 1/2 cup Fiber one

Meal 3, shake- 2 tbsp PB, 1 cup oatmeal, 4 strawberries

Meal 4- 6oz chicken strips, 1 1/2 cup rice

Meal 5- 40g Micellar Protein, 2 tbsp PB

Cals- 2,720
Pro- 235g, 37%
Carb- 275g, 36%
Fat- 75g, 27%

**Rocco32** · 09-28-2003, 07:37 AM

I was thinking of this for a split, what does everyone think?

Mon- Legs, forearms
Tue- Shoulders, abs, calves
Thurs- Chest, Bi's, forearms
Fri- Back, Tri's, abs
Saturday- Shoulders, calves

That way since I need to bring my shoulders up I can work them twice a week. The second time would be less of course, just stimulation.

**Rocco32** · 09-28-2003, 07:41 AM

Jodi- do you think hanging Knee-ups can replace reverse crunches? Same number of reps.

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