Competition Body

**Jodi** · 09-28-2003, 09:38 PM

Try feet elevated crunches instead.

Rocco32 · 09-28-2003, 09:46 PM

Feet elevated in the air at 90*? Does that work lower?

firestorm · 09-28-2003, 10:51 PM

Quote:

Originally posted by rock4832
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.

**************
The split looks fine but I don't think shoulders 2 times a week is the answer. How about more intensity on that 1 workout?

Also I wouldn't do them the day before chest because then your chest will begin to lag. Front delts are a secondary muscle used for bench presses and Incline movements so they may suffer if you kicked the hell out of your shoulders the day prior.

I would put them at the end of the week. You always train the big muscle groups 1st then the smaller muscle groups. Your shoulders are getting a second workout whenever you do chest(front delts) and Back (primarily rear delts) expectially with rowing movements.

Rocco32 · 09-29-2003, 07:37 AM

Alright Fire, how about:

Mon- Chest, forarms, abs
Tue- Legs, calves
Wed-Off
Thurs- Back, forearms, abs
Fri- Shoulders, calves
Sat- Arms, abs
Sun- Off

???? How many exercises and sets do you do for each workout Fire? I've tried different things with my shoulders, but I can't remember the last time they were sore after a shoulder workout.

**Jodi** · 09-29-2003, 08:24 AM

Quote:

Originally posted by rock4832
Feet elevated in the air at 90*? Does that work lower?

IMO there is no such thing as working lower or upper. It works all. Yes 90 degrees.

Rocco32 · 09-29-2003, 09:18 AM

Thanks Jodi! Still waiting to hear how yesterday went!!!

Rocco32 · 09-29-2003, 09:23 AM

Chest Day, RR 1 min rest between sets (That's hard after power week when your used to 3 min rest!)

Incline DB, 3 sets- 70x8, 75x6, 70x6
BP, 3 sets- 155x8, 135x9, 125x9 ( I was really disappointed with this, but my arms were already tired by the time I got to this)
Hammer Decline, 3 sets- 110x10, 130x10, 150x10
Incline Flye, 2 sets- 25x12, 30x7
BB Wrist Curl, 2 sets- 50x20, 50x20
Reverse BB wrist curl, 2 sets- 20x20, 20x20

Swiss ball crunch- 30
Reverse crunch- 20
Bicycles- 10
Side bends- 20

Rocco32 · 09-29-2003, 11:37 AM

Meals for Today

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

Meal 2, pwo shake- 40g protein, 1/2 cup oatmeal

Meal 3- 1 can tuna, 2 slice wheat bread, 1/2 Fiber one, 4 fish oil tabs

Meal 4, Shake- 1 cup oatmeal, 40g Protein, 2 tbsp PB

Meal 5- 6oz Ground turkey, 1 1/2 cup rice, 4 fish oil tabs

Meal 6- 40g prot, 2 tbsp PB

Cals- 3,007
Pro- 286g, 41%
Carb- 287g, 34%
Fat- 87g, 25%

ponyboy · 09-29-2003, 11:42 AM

Hey Rock, can you tell me how the oatmeal in your shake tastes? I'm thinking it might be a good idea for me, but if I can't drink it then I'm not going to bother forcing it down.

I'm assuming it is a little gritty...do you have a problem swallowing it?

Rocco32 · 09-29-2003, 12:26 PM

I love the protein shake, but you gotta use PB!! I put in two cups of water, no more so it's thick and then transfer it to a large Gatorade bottle after I blend it. That way, in-between drinking, I swirl it to keep the oatmeal from settling on the bottom. I kinda chew it while I drink, but that's just me, you can prob drink it right down. Try it a couple of times, try different ways of making it till you like it. I'm glad I found a way that I like, saves a lot of time! Let me know how you like it!

firestorm · 09-29-2003, 06:11 PM

Quote:

Originally posted by rock4832
Alright Fire, how about:

Mon- Chest, forarms, abs
Tue- Legs, calves
Wed-Off
Thurs- Back, forearms, abs
Fri- Shoulders, calves
Sat- Arms, abs
Sun- Off

???? How many exercises and sets do you do for each workout Fire? I've tried different things with my shoulders, but I can't remember the last time they were sore after a shoulder workout.

OK Rock one word for this workout: I love it. I expecially like how you had the a good sense to throw legs in between the Chest and Back.
To be totally honest with you,, that is "one" of my workout schedules also, so I'm a bit biased towards it. hahahaha
I think you will love it too Rock.

Rocco32 · 09-29-2003, 06:21 PM

Great, thanks man! I'm always questioning my splits, thanks for confirming this one!! Now I'll just question what I'm doing during workouts!

firestorm · 09-29-2003, 06:48 PM

Rock no need to question. that is what we are here for. I can give you some REAL GOOD ADVICE THOUGH. I don't know if your familiar with GOPROS workout. Power / Rep Range / Shock but I can tell you this, it is outstanding and was working wonderfully for me last year before my injurie(s). All non workout related. hahaha

Rocco32 · 09-29-2003, 07:06 PM

Yeah FS, I started that last week, but I'm doing different exercises. My confusion with it is the rest times. Gopro seems to suggest to long rest periods than I think is good. And I hope I'm doing enough exercises to last a week!

firestorm · 09-29-2003, 07:20 PM

I don't know what GP suggested but my rest times are 1 1/2 mins. between sets. On Power days, they may go sometimes 2 mins. How much are your rest times and what did GP suggest?

Rocco32 · 09-29-2003, 07:31 PM

For power he suggested 3-4 min. And for RR 2-3 min.

I'm doing 2-3 min for Power and 1 min for RR

J'Bo · 09-29-2003, 08:02 PM

Quote:

Originally posted by rock4832
Meals for Today

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

Meal 2, pwo shake- 40g protein, 1/2 cup oatmeal

Meal 3- 1 can tuna, 2 slice wheat bread, 1/2 Fiber one, 4 fish oil tabs

Meal 4, Shake- 1 cup oatmeal, 40g Protein, 2 tbsp PB

Meal 5- 6oz Ground turkey, 1 1/2 cup rice, 4 fish oil tabs

Meal 6- 40g prot, 2 tbsp PB

Cals- 3,007
Pro- 286g, 41%
Carb- 287g, 34%
Fat- 87g, 25%

My suggestions would be to only have one piece of bread in meal 3 and add a piece of fruit...might want to cut down on the pb too...you sound like me about 6 monthes ago when i would go through a 5lb tub of pb in 2 weeks

firestorm · 09-29-2003, 08:04 PM

Rock, 2-2 for Power I feel is fine. It's pretty close to what I also do as I stated. Now I have to say,, I am something of a mad man when I train. My intensity goes through the roof and my eyes have that serial killer look in them ever time I get ready for my next set and I can tell you,,, 1 minute for RR would never be enough for me. I swear that in most cases I can't wait to start my next set and literally stare at the second hand so I can jump into the next set but I always wait the 1 1/2 mins. Not because I mentally need it but moreso to give the muscles just enough time to recooperate so I can still hit them heavy enough to get my preset number of reps. I think you would really benifit by giving yourself that extra 30 seconds on RR day. Your reps will be sharper and you'll probably be able to handle a bit more weight.

Rocco32 · 09-29-2003, 09:06 PM

That's good advice Fire. I'm like you, i'm ready to jump into the next set, but like today I didn't feel good about the lifts because I was still so weak from the previous. I'll try 1 1/2 min.

firestorm · 09-29-2003, 09:21 PM

Well that should have been a sure sign to you Rock. Listen to your body. It needed a bigger break even though you mentally didn't think so.

Rocco32 · 09-30-2003, 06:59 AM

Quote:

Originally posted by firestorm
Well that should have been a sure sign to you Rock. Listen to your body. It needed a bigger break even though you mentally didn't think so.

Yeah, I agree with you Fire, but sometimes like then it's hard to know what to plunge ahead with and what to hold back. The whole point of the gym is fatigue, pain and failure.

Rocco32 · 09-30-2003, 07:01 AM

Well, today is supposed to be Leg day RR, but I slept nill last night, and I've got 12 hours of work to head to. No Legs this week I guess. I was really looking forward to it too!

Rocco32 · 09-30-2003, 08:13 AM

Quote:

Originally posted by J'Bo
My suggestions would be to only have one piece of bread in meal 3 and add a piece of fruit...might want to cut down on the pb too...you sound like me about 6 monthes ago when i would go through a 5lb tub of pb in 2 weeks

Yeah, Jodi says to cut some out and do Flax seed or Fish oil caps. It's hard, I like PB! I'm going to start today w/ only 4 tbsp of PB.

Rocco32 · 09-30-2003, 08:16 AM

Meals for today-

Meal 1, Shake- 1 cup oatmeal, 40g protein, 4 strawberries, 2 tbsp PB
Meal 2- 2 pieces Wheat bread, 1 can tuna, 1/2 cup Fiber one, 4 fish oil tabs
Meal 3, shake- 1 1/2 cup oatmeal, 40g protein, 4 strawberries, 2 tbsp PB
Meal 4- 6 oz ground turkey, 1 1/2 cup rice, 4 fish oil tabs
Meal 5- 40g protein, 1 tbsp flax seed oil

Cals- 2,967
Pro- 249g, 37%
Carb- 306g, 38%
Fat- 85g, 26%

**Jodi** · 09-30-2003, 09:09 PM

Looking good. How's this weeks progress?

Rocco32 · 10-01-2003, 12:04 PM

Quote:

Originally posted by Jodi

Looking good. How's this weeks progress?

I still feel bad about putting on weight. It's prob all in my head but I feel my waist is getting bigger. And I'm a bit bummed about my tendonitis, I'm afraid I won't be able to do arms this week either, it's not feeling any better

Rocco32 · 10-01-2003, 12:08 PM

Leg Day, since I missed yesterday i decided to do legs on my off day and just take it easier rather than miss it for a week. This is still RR Week.

Leg Ext, 2 sets- 50x10, 60x8
Hack Squat, 2 sets- 50x12, 60x10
One Leg Leg Press, 2 sets- 50x15, 70x15
Lying Leg Curl, 2 sets- 100x8, 100x8
SLDL, 2 sets- 95x10, 115x8
Single Leg Curl, 2 sets- 30x12, 50x10
Standing Calf, 2 sets- 140x15, 160x12

**Jodi** · 10-01-2003, 12:57 PM

Quote:

Originally posted by rock4832
I still feel bad about putting on weight. It's prob all in my head but I feel my waist is getting bigger. And I'm a bit bummed about my tendonitis, I'm afraid I won't be able to do arms this week either, it's not feeling any better

Are you gaining too much too fast?

09-28-2003, 09:38 PM	#151
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,226 Photos: 1	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Try feet elevated crunches instead.
	Essence EFA

09-28-2003, 09:46 PM	#152
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Feet elevated in the air at 90*? Does that work lower?
	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...

09-29-2003, 07:37 AM	#154
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Alright Fire, how about: Mon- Chest, forarms, abs Tue- Legs, calves Wed-Off Thurs- Back, forearms, abs Fri- Shoulders, calves Sat- Arms, abs Sun- Off ???? How many exercises and sets do you do for each workout Fire? I've tried different things with my shoulders, but I can't remember the last time they were sore after a shoulder workout.
	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...

09-29-2003, 09:18 AM	#156
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks Jodi! Still waiting to hear how yesterday went!!!
	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...

09-29-2003, 09:23 AM	#157
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Chest Day, RR 1 min rest between sets (That's hard after power week when your used to 3 min rest!) Incline DB, 3 sets- 70x8, 75x6, 70x6 BP, 3 sets- 155x8, 135x9, 125x9 ( I was really disappointed with this, but my arms were already tired by the time I got to this) Hammer Decline, 3 sets- 110x10, 130x10, 150x10 Incline Flye, 2 sets- 25x12, 30x7 BB Wrist Curl, 2 sets- 50x20, 50x20 Reverse BB wrist curl, 2 sets- 20x20, 20x20 Swiss ball crunch- 30 Reverse crunch- 20 Bicycles- 10 Side bends- 20
	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...

09-29-2003, 11:37 AM	#158
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Meals for Today Meal 1, shake- 4 strawberries, 2 tbsp PB, 40g prot., 1 cup oatmeal Meal 2, pwo shake- 40g protein, 1/2 cup oatmeal Meal 3- 1 can tuna, 2 slice wheat bread, 1/2 Fiber one, 4 fish oil tabs Meal 4, Shake- 1 cup oatmeal, 40g Protein, 2 tbsp PB Meal 5- 6oz Ground turkey, 1 1/2 cup rice, 4 fish oil tabs Meal 6- 40g prot, 2 tbsp PB Cals- 3,007 Pro- 286g, 41% Carb- 287g, 34% Fat- 87g, 25%
	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...

09-29-2003, 11:42 AM	#159
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Hey Rock, can you tell me how the oatmeal in your shake tastes? I'm thinking it might be a good idea for me, but if I can't drink it then I'm not going to bother forcing it down. I'm assuming it is a little gritty...do you have a problem swallowing it?
	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.

09-29-2003, 12:26 PM	#160
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I love the protein shake, but you gotta use PB!! I put in two cups of water, no more so it's thick and then transfer it to a large Gatorade bottle after I blend it. That way, in-between drinking, I swirl it to keep the oatmeal from settling on the bottom. I kinda chew it while I drink, but that's just me, you can prob drink it right down. Try it a couple of times, try different ways of making it till you like it. I'm glad I found a way that I like, saves a lot of time! Let me know how you like it!
	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...

09-29-2003, 06:21 PM	#162
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Great, thanks man! I'm always questioning my splits, thanks for confirming this one!! Now I'll just question what I'm doing during workouts!
	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...

09-29-2003, 06:48 PM	#163
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Rock no need to question. that is what we are here for. I can give you some REAL GOOD ADVICE THOUGH. I don't know if your familiar with GOPROS workout. Power / Rep Range / Shock but I can tell you this, it is outstanding and was working wonderfully for me last year before my injurie(s). All non workout related. hahaha

09-29-2003, 07:06 PM	#164
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Yeah FS, I started that last week, but I'm doing different exercises. My confusion with it is the rest times. Gopro seems to suggest to long rest periods than I think is good. And I hope I'm doing enough exercises to last a week!
	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...

09-29-2003, 07:20 PM	#165
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	I don't know what GP suggested but my rest times are 1 1/2 mins. between sets. On Power days, they may go sometimes 2 mins. How much are your rest times and what did GP suggest?

09-29-2003, 07:31 PM	#166
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	For power he suggested 3-4 min. And for RR 2-3 min. I'm doing 2-3 min for Power and 1 min for 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...

09-29-2003, 08:04 PM	#168
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Rock, 2-2 for Power I feel is fine. It's pretty close to what I also do as I stated. Now I have to say,, I am something of a mad man when I train. My intensity goes through the roof and my eyes have that serial killer look in them ever time I get ready for my next set and I can tell you,,, 1 minute for RR would never be enough for me. I swear that in most cases I can't wait to start my next set and literally stare at the second hand so I can jump into the next set but I always wait the 1 1/2 mins. Not because I mentally need it but moreso to give the muscles just enough time to recooperate so I can still hit them heavy enough to get my preset number of reps. I think you would really benifit by giving yourself that extra 30 seconds on RR day. Your reps will be sharper and you'll probably be able to handle a bit more weight.

09-29-2003, 09:06 PM	#169
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	That's good advice Fire. I'm like you, i'm ready to jump into the next set, but like today I didn't feel good about the lifts because I was still so weak from the previous. I'll try 1 1/2 min.
	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...

09-29-2003, 09:21 PM	#170
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Well that should have been a sure sign to you Rock. Listen to your body. It needed a bigger break even though you mentally didn't think so.

09-30-2003, 07:01 AM	#172
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Well, today is supposed to be Leg day RR, but I slept nill last night, and I've got 12 hours of work to head to. No Legs this week I guess. I was really looking forward to it 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...

09-30-2003, 08:16 AM	#174
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Meals for today- Meal 1, Shake- 1 cup oatmeal, 40g protein, 4 strawberries, 2 tbsp PB Meal 2- 2 pieces Wheat bread, 1 can tuna, 1/2 cup Fiber one, 4 fish oil tabs Meal 3, shake- 1 1/2 cup oatmeal, 40g protein, 4 strawberries, 2 tbsp PB Meal 4- 6 oz ground turkey, 1 1/2 cup rice, 4 fish oil tabs Meal 5- 40g protein, 1 tbsp flax seed oil Cals- 2,967 Pro- 249g, 37% Carb- 306g, 38% Fat- 85g, 26%
	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...

09-30-2003, 09:09 PM	#175
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,226 Photos: 1	Looking good. How's this weeks progress?
	Essence EFA

10-01-2003, 12:08 PM	#177
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Leg Day, since I missed yesterday i decided to do legs on my off day and just take it easier rather than miss it for a week. This is still RR Week. Leg Ext, 2 sets- 50x10, 60x8 Hack Squat, 2 sets- 50x12, 60x10 One Leg Leg Press, 2 sets- 50x15, 70x15 Lying Leg Curl, 2 sets- 100x8, 100x8 SLDL, 2 sets- 95x10, 115x8 Single Leg Curl, 2 sets- 30x12, 50x10 Standing Calf, 2 sets- 140x15, 160x12
	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...