Competition Body

Rocco32 · 10-01-2003, 01:22 PM

Thanks Jodi, I am eating very clean (except for Saturdays, is that detrimental during my bulk?)

Rocco32 · 10-01-2003, 01:28 PM

Today's Meals-

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

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

Meal 3, PWO shake- 40g prot, 1/2 cup oats

Meal 4- 2 slices wheat bread, 1 can tuna, 1/2 cup Fiber 1, 4 fish oil caps

Meal 5- 8 oz top round beef, 1 1/2 cup rice, 2 artichoke hearts

Meal 6- 40g prot, 2 tbsp PB

Cals- 3,011
Pro- 310g, 43%
Carb- 265g, 31%
Fat- 89g, 25%

Rocco32 · 10-02-2003, 11:52 AM

Not feeling good today, but still made it to the gym. Back day/ RR

CG Chin, no extra weight 2 sets- 6, 6
Bent over Reverse grip Row, 2 sets- 85x10, 105x9
DB Row, 2 sets- 35x12, 40x11
Pullover machine, 2 sets- 80x15, 95x12

Wrist Curl, 60x20, 60x16
Reverse Wrist Curl, 2 sets- 30x20, 30x15

Decline sit-ups, 2 sets- 15, 9
V-ups (really off balance on these!), 2 sets- 9, 7
Crunch Machine, 2 sets- 80x15, 80x15
Tick Tocks, 2 sets- 20x20, 35x15

Rocco32 · 10-03-2003, 10:20 AM

Shoulder RR Week

DB Press, 2 sets- 60x8, 65x6
Bent Lateral one arm, 2 sets- 15x10, 15x10
Cable Side Lat, 2 sets- 10x12, 15x12
Reverse Pec Deck, 2 sets- 120x12, 120x10
Shrug BB, 2 sets- 185x15, 195x12
Shrug DB, 2 sets- 70x15, 80x12

Rocco32 · 10-04-2003, 08:10 AM

Today is RR for Arms, not alot today, still not feeling good!

Dips, 2 sets BW- 10,10
Alt DB Curl, 2 sets- 40x8, 40x7
Rope Pushdown, 2 sets- 70x10, 80x10
Cable Curl, 2 sets- 60x10, 80x9
Reverse one arm pushdown, 2 sets- 20x12, 30x12
Concentration curl, 1 set- 30x10

Swiss Ball- 30
Knee-ups- 20
Bicycles- 15
Side Bends- 25

firestorm · 10-04-2003, 06:13 PM

Quote:

Originally posted by rock4832
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.

True. but,, you need to know how to guage that fatigue and failure. You don't want it coming too soon in your workout. As for pain, you have to know the difference between pain and injury (which I'm sure you do). My point is, it is hard to guage when your ready for the next set when your pacing like a race horse. So the best thing to do is before you even touch a weight decide at that time, what your doing. if it is a Heavy day, be sure to put 1 1/2 mins to 2 mins between each set. If it is a light day or whatever give yourself a minute between. Point is, make the rest time adequate enough for the type of workout your performing.

Rocco32 · 10-06-2003, 08:46 AM

I started Shock week today. I did the pec deck, could barely squeeze 10 reps out and went straight to Incline BB. I had 155lbs on it (which I can normally do 10 reps easy) and couldn't do more than 5 reps. I ended dropping the weight to 115lbs to get in my reps. Is that normal for that much of a drop in weight when supersetting?

Pec Deck superset with BB Incline, 3 sets/Pec Deck- 165x10, 165x8, 150x8/Incline BB- 155x5, 115x8, 115x8

Incline Flye superset w/ Dip, 2 sets/Flye- 30x10, 30x10/Dip- 7,5

HS Incline Drop set, 2 sets- 40x10, 30x10/ 50x10, 40x6

Wrist Curl superset w/reverse wrist curl, 2 sets/Wrist curl- 60x20, 60x20/Reverse wrist curl- 30x20, 30x20

Swiss ball- 30, 15
Knee up- 25, 15
Bicycle- 15, 10

My shoulders were burning at the end of this workout, not so much my shoulders. I didn't feel it at all in my chest during dips. And I started getting a deep burning in my left elbow that is still there. Everytime I went down with the fly, I thought my arm was going to collapse from the pain in the elbow.

ponyboy · 10-06-2003, 08:49 AM

Yup, those shock sets are killer. The point is to totally exhaust your muscles in a short period of time with low volume and no rest periods, so as long as you did that, then you're fine.

Wait until leg shock day!

Rocco32 · 10-06-2003, 08:55 AM

That's tomorrow PB, right before a 12 hour shift in the ER. Good thing they got Wheelchairs there!!

**Jodi** · 10-06-2003, 07:00 PM

So ummm, wheres the meal updates?

Rocco32 · 10-06-2003, 07:44 PM

Sorry Jodi, I'll start again tomorrow. I just feel I write the same thing down day after day...

Rocco32 · 10-07-2003, 07:08 AM

Today is Shock for Legs. I had trouble going up the stairs in the Gym afterwards!

Leg Ext, 2 sets- 50x10, 60x10 Superset w/
Squat, 2 sets- 115x10, 135x10

Leg Ext, 2 sets- 60x10, 65x9 Superset w/
Leg Press, 2 sets- 230x10, 320x10

Lunge, dropset- 20x10, 10x9

Lying Leg Curl, 2 sets- 90x10, 100x9 Superset w/
SLDL, 2 sets- 95x10, 105x10

Single Leg Cur, drop set- 50x10, 30x7

Standing Calf Raise, 1 set- 160x15
Standing Calf Raise, drop set- 160x12, 120x8, 80x8

Rocco32 · 10-07-2003, 07:32 AM

Here are my meals for today. I'm glad you asked me to do this Jodi, I realised my cals are too high, but too late for today.

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

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

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

Meal 4- 1 piece wheat bread, 1 can tuna, 1/2 cup fiber 1, 1 orange

Meal 5, shake- 1 1/2 cup oatmeal, 2 tbsp pb, 40g protein

Meal 6- 1 cup rice, 8 oz turkey

Meal 7, shake- 40g protein, 1 tbsp flax seed oil

Cals- 3,345
Pro- 299, 39%
Carb- 311, 31%
Fat- 96g, 28%

Rocco32 · 10-07-2003, 07:33 AM

OK, how do I equal my diet out better to 40/40/20 without adding too many calories, and not dropping cal's below 2,900? The only day I eat 7 meals is Tue and Fri.

**Jodi** · 10-07-2003, 07:46 AM

How many cals you looking to eat?

Rocco32 · 10-07-2003, 08:06 AM

Let's see, I weighed in at 193 this morning. So for a bulk maybe 3,000-3,150? That would be a slow bulk correct?

Rocco32 · 10-07-2003, 08:10 AM

I have a problem with Thursday's however. I start clinicals this Thursday. That means I leave for the place at 6am. Clinical starts @ 7am and goes until 12noon. During that 5 hours I'll have nothing to eat. We've already be told we can't bring any bags or anything like that since there would be no place to put it. The best I can think of is take a shake to drink right before clinical and have a protein bar that I can keep in my pocket to eat around 9:30. Any helpful thoughts or suggestions?

Rocco32 · 10-09-2003, 01:42 PM

Today is Shock for Back

Pullover, 3 sets- 110x10, 125x10, 140x10 Superset w/
WG Pulldown, 3 sets- 90x10, 95x10, 100x7

Row Machine, 2 sets- 50x10, 60x10 Superset w/
Reverse Grip Bent Row, 2 sets- 105x10, 95x10

CG Row, 1 dropset- 100x8, 80x6, 60x6

Wrist Curl, 2 sets- 70x20, 70x10 Superset w/
Reverse wrist curl, 2 sets- 40x13, 40x10

Decline Sit-up- 2.5x12, 2.5x8
V-ups- 12, 8
Machine Crunch- 85x15, 85x15

I don't like the Row Machine. Anyone think of a good back exercise to superset w/ reverse grip row?

Rocco32 · 10-09-2003, 01:47 PM

Food for Today

Meal 1, Shake- 2 ice cubes, 40g protein, 1 1/2 cup oatmeal, 1 tbsp pb

Meal 2- 1 cup rice, 8oz Ground Turkey

Meal 3, Shake- 1 tbsp PB, 40g Protein, 1 cup oatmeal

Meal 4, PWO Shake- 40g prot, 1/2 cup oatmeal

Meal 5- 1 Whole Wheat Bread, 1 can tuna, 1/2 cup Fiber one

Meal 6- 8oz Steak, 1 cup rice

Meal 7- 40g protein, 1 tbsp flax seed oil

Cals- 3,498
Pro- 345, 42%
Carb- 294, 31%
Fat- 99g, 27%

Rocco32 · 10-09-2003, 01:48 PM

I think I'd like to use TP's Carb cycling to help Bulk. Jodi or TP, do you have the time to help me put that together?

**Jodi** · 10-09-2003, 01:59 PM

Read the article, come up with a plan and as usual I will look it over for ya. Its quite simple and you should have no problem coming up with a meal plan.

Rocco32 · 10-09-2003, 04:40 PM

Thanks Jodi, gotta a couple of questions first to figure out if I get it. I'm going to do 4 carb days, 2 lite carb days and 1 no carb day? Is that the schedule for bulking?

**Jodi** · 10-09-2003, 07:21 PM

I just bumped a thread for ya called Sample Diet for carb cycling. In there TP says how to bulk using carb cycling

Rocco32 · 10-10-2003, 06:52 AM

Today's Workout, SHOCK for Shoulders

Sitting Side Raises, 2 sets- 20x8, 20x8 Superset w/
DB Press, 2 sets- 50x8, 50x8

Reverse Pec Dec, 2 sets- 120x10, 127.5x9 Superset w/
Front Cable Raise, 2 sets- 15x10, 20x10

Side Lateral Machine, 1 dropset- 80x10, 65x8, 50x8
HS MP, 1 dropset- 60x10, 40x10, 20x8

DB Shrug, 1 dropset- 70x15, 60x10, 50x8

Rocco32 · 10-10-2003, 07:01 AM

Meals for today

Meal 1, Shake- 40g protein, 1 cup oatmeal, 4 strawberries 1 tbsp PB

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

Meal 3- 3oz chicken strips, 1 cup rice

Meal 4- 1 can tuna, 1 wheat bread, 1/2 cup fiber one

Meal 5, Shake- 40g protein, 1.5 cup oatmeal, 1 tbsp PB

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

Meal 7- 40g protein, 1 tbsp flax oil

Cals- 3,059
Pro- 293, 41%
Carb-317, 38%
Fat- 66g, 21%

Rocco32 · 10-13-2003, 10:08 AM

Great Workout today. Power week and all my lifts went up quite a bit, I was stoked!

Incline Bench, 3 sets- 175x6, 200x6, 225x4
DB Bench, 3 sets- 80x6, 90x5, 95x4
Dips, 2 sets- 10x6, 20x6

HS Military Press, 3 sets- 200x6, 220x6, 240x5
Side Lat Machine, 3 sets- 110x6, 120x6, 125x6
Reverse Pec Deck, 3 sets- 150x6, 165x3, 150x6

Skull Crusher, 2 sets- 75x6, 105x4
Pushdown, 2 sets- 130x6, 135x6
One arm Ext, 1 set- 30x4

Rocco32 · 10-14-2003, 06:59 AM

Back and Biceps Power day- ended up not being able to do Biceps again due to my arm. couldn't even curl a 45lb barbell after Back, I've got a burning aching pain in my left elbow that radiates out through my arm.

WG Chin, 3 sets- BWx6, 10x4, 10x4
Bent Row, 3 sets- 135x6, 155x5, 135x6
Rack Deadlift, 3 sets- 205x6, 235x6, 245x6
CG Row, 2 sets- 120x6, 140x4
Shrugs, 2 sets- 90x10, 100x7

No Biceps

10-01-2003, 01:22 PM	#181
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks Jodi, I am eating very clean (except for Saturdays, is that detrimental during my bulk?)
	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...

10-01-2003, 01:28 PM	#182
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today's Meals- Meal 1, Shake- 1 cup oatmeal, 40g protein, 4 strawberries, 2 tbsp PB Meal 2- 6oz chicken, 1 cup rice, 4 fish oil caps Meal 3, PWO shake- 40g prot, 1/2 cup oats Meal 4- 2 slices wheat bread, 1 can tuna, 1/2 cup Fiber 1, 4 fish oil caps Meal 5- 8 oz top round beef, 1 1/2 cup rice, 2 artichoke hearts Meal 6- 40g prot, 2 tbsp PB Cals- 3,011 Pro- 310g, 43% Carb- 265g, 31% Fat- 89g, 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...

10-02-2003, 11:52 AM	#183
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Not feeling good today, but still made it to the gym. Back day/ RR CG Chin, no extra weight 2 sets- 6, 6 Bent over Reverse grip Row, 2 sets- 85x10, 105x9 DB Row, 2 sets- 35x12, 40x11 Pullover machine, 2 sets- 80x15, 95x12 Wrist Curl, 60x20, 60x16 Reverse Wrist Curl, 2 sets- 30x20, 30x15 Decline sit-ups, 2 sets- 15, 9 V-ups (really off balance on these!), 2 sets- 9, 7 Crunch Machine, 2 sets- 80x15, 80x15 Tick Tocks, 2 sets- 20x20, 35x15
	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...

10-03-2003, 10:20 AM	#184
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Shoulder RR Week DB Press, 2 sets- 60x8, 65x6 Bent Lateral one arm, 2 sets- 15x10, 15x10 Cable Side Lat, 2 sets- 10x12, 15x12 Reverse Pec Deck, 2 sets- 120x12, 120x10 Shrug BB, 2 sets- 185x15, 195x12 Shrug DB, 2 sets- 70x15, 80x12
	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...

10-04-2003, 08:10 AM	#185
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today is RR for Arms, not alot today, still not feeling good! Dips, 2 sets BW- 10,10 Alt DB Curl, 2 sets- 40x8, 40x7 Rope Pushdown, 2 sets- 70x10, 80x10 Cable Curl, 2 sets- 60x10, 80x9 Reverse one arm pushdown, 2 sets- 20x12, 30x12 Concentration curl, 1 set- 30x10 Swiss Ball- 30 Knee-ups- 20 Bicycles- 15 Side Bends- 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...

10-06-2003, 08:46 AM	#187
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I started Shock week today. I did the pec deck, could barely squeeze 10 reps out and went straight to Incline BB. I had 155lbs on it (which I can normally do 10 reps easy) and couldn't do more than 5 reps. I ended dropping the weight to 115lbs to get in my reps. Is that normal for that much of a drop in weight when supersetting? Pec Deck superset with BB Incline, 3 sets/Pec Deck- 165x10, 165x8, 150x8/Incline BB- 155x5, 115x8, 115x8 Incline Flye superset w/ Dip, 2 sets/Flye- 30x10, 30x10/Dip- 7,5 HS Incline Drop set, 2 sets- 40x10, 30x10/ 50x10, 40x6 Wrist Curl superset w/reverse wrist curl, 2 sets/Wrist curl- 60x20, 60x20/Reverse wrist curl- 30x20, 30x20 Swiss ball- 30, 15 Knee up- 25, 15 Bicycle- 15, 10 My shoulders were burning at the end of this workout, not so much my shoulders. I didn't feel it at all in my chest during dips. And I started getting a deep burning in my left elbow that is still there. Everytime I went down with the fly, I thought my arm was going to collapse from the pain in the elbow.
	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...

10-06-2003, 08:49 AM	#188
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Yup, those shock sets are killer. The point is to totally exhaust your muscles in a short period of time with low volume and no rest periods, so as long as you did that, then you're fine. Wait until leg shock day!
	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.

10-06-2003, 08:55 AM	#189
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	That's tomorrow PB, right before a 12 hour shift in the ER. Good thing they got Wheelchairs there!!
	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...

10-06-2003, 07:00 PM	#190
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	So ummm, wheres the meal updates?
	Essence EFA

10-06-2003, 07:44 PM	#191
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Sorry Jodi, I'll start again tomorrow. I just feel I write the same thing down day after day...
	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...

10-07-2003, 07:08 AM	#192
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today is Shock for Legs. I had trouble going up the stairs in the Gym afterwards! Leg Ext, 2 sets- 50x10, 60x10 Superset w/ Squat, 2 sets- 115x10, 135x10 Leg Ext, 2 sets- 60x10, 65x9 Superset w/ Leg Press, 2 sets- 230x10, 320x10 Lunge, dropset- 20x10, 10x9 Lying Leg Curl, 2 sets- 90x10, 100x9 Superset w/ SLDL, 2 sets- 95x10, 105x10 Single Leg Cur, drop set- 50x10, 30x7 Standing Calf Raise, 1 set- 160x15 Standing Calf Raise, drop set- 160x12, 120x8, 80x8
	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...

10-07-2003, 07:32 AM	#193
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Here are my meals for today. I'm glad you asked me to do this Jodi, I realised my cals are too high, but too late for today. Meal 1, Shake- 4 strawberries, 40g protein, 1 1/2 cup oatmeal, 2 tbsp pb Meal 2, PWO shake- 40g protein, 1/2 cup oatmeal Meal 3- 3oz chicken strips grilled, 1/2 cup rice 4 fish oil caps Meal 4- 1 piece wheat bread, 1 can tuna, 1/2 cup fiber 1, 1 orange Meal 5, shake- 1 1/2 cup oatmeal, 2 tbsp pb, 40g protein Meal 6- 1 cup rice, 8 oz turkey Meal 7, shake- 40g protein, 1 tbsp flax seed oil Cals- 3,345 Pro- 299, 39% Carb- 311, 31% Fat- 96g, 28%
	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...

10-07-2003, 07:33 AM	#194
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	OK, how do I equal my diet out better to 40/40/20 without adding too many calories, and not dropping cal's below 2,900? The only day I eat 7 meals is Tue and Fri.
	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...

10-07-2003, 07:46 AM	#195
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	How many cals you looking to eat?
	Essence EFA

10-07-2003, 08:06 AM	#196
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Let's see, I weighed in at 193 this morning. So for a bulk maybe 3,000-3,150? That would be a slow bulk correct?
	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...

10-07-2003, 08:10 AM	#197
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I have a problem with Thursday's however. I start clinicals this Thursday. That means I leave for the place at 6am. Clinical starts @ 7am and goes until 12noon. During that 5 hours I'll have nothing to eat. We've already be told we can't bring any bags or anything like that since there would be no place to put it. The best I can think of is take a shake to drink right before clinical and have a protein bar that I can keep in my pocket to eat around 9:30. Any helpful thoughts or suggestions?
	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...

10-09-2003, 01:42 PM	#198
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today is Shock for Back Pullover, 3 sets- 110x10, 125x10, 140x10 Superset w/ WG Pulldown, 3 sets- 90x10, 95x10, 100x7 Row Machine, 2 sets- 50x10, 60x10 Superset w/ Reverse Grip Bent Row, 2 sets- 105x10, 95x10 CG Row, 1 dropset- 100x8, 80x6, 60x6 Wrist Curl, 2 sets- 70x20, 70x10 Superset w/ Reverse wrist curl, 2 sets- 40x13, 40x10 Decline Sit-up- 2.5x12, 2.5x8 V-ups- 12, 8 Machine Crunch- 85x15, 85x15 I don't like the Row Machine. Anyone think of a good back exercise to superset w/ reverse grip row?
	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...

10-09-2003, 01:47 PM	#199
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Food for Today Meal 1, Shake- 2 ice cubes, 40g protein, 1 1/2 cup oatmeal, 1 tbsp pb Meal 2- 1 cup rice, 8oz Ground Turkey Meal 3, Shake- 1 tbsp PB, 40g Protein, 1 cup oatmeal Meal 4, PWO Shake- 40g prot, 1/2 cup oatmeal Meal 5- 1 Whole Wheat Bread, 1 can tuna, 1/2 cup Fiber one Meal 6- 8oz Steak, 1 cup rice Meal 7- 40g protein, 1 tbsp flax seed oil Cals- 3,498 Pro- 345, 42% Carb- 294, 31% Fat- 99g, 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...

10-09-2003, 01:48 PM	#200
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I think I'd like to use TP's Carb cycling to help Bulk. Jodi or TP, do you have the time to help me put that together?
	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...

10-09-2003, 01:59 PM	#201
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Read the article, come up with a plan and as usual I will look it over for ya. Its quite simple and you should have no problem coming up with a meal plan.
	Essence EFA

10-09-2003, 04:40 PM	#202
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks Jodi, gotta a couple of questions first to figure out if I get it. I'm going to do 4 carb days, 2 lite carb days and 1 no carb day? Is that the schedule for bulking?
	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...

10-09-2003, 07:21 PM	#203
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	I just bumped a thread for ya called Sample Diet for carb cycling. In there TP says how to bulk using carb cycling
	Essence EFA

10-10-2003, 06:52 AM	#204
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today's Workout, SHOCK for Shoulders Sitting Side Raises, 2 sets- 20x8, 20x8 Superset w/ DB Press, 2 sets- 50x8, 50x8 Reverse Pec Dec, 2 sets- 120x10, 127.5x9 Superset w/ Front Cable Raise, 2 sets- 15x10, 20x10 Side Lateral Machine, 1 dropset- 80x10, 65x8, 50x8 HS MP, 1 dropset- 60x10, 40x10, 20x8 DB Shrug, 1 dropset- 70x15, 60x10, 50x8
	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...

10-10-2003, 07:01 AM	#205
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Meals for today Meal 1, Shake- 40g protein, 1 cup oatmeal, 4 strawberries 1 tbsp PB Meal 2, PWO shake- 40g protein, 1/2 cup oatmeal Meal 3- 3oz chicken strips, 1 cup rice Meal 4- 1 can tuna, 1 wheat bread, 1/2 cup fiber one Meal 5, Shake- 40g protein, 1.5 cup oatmeal, 1 tbsp PB Meal 6- 1 1/2 cup rice, 6 oz grilled chicken breast Meal 7- 40g protein, 1 tbsp flax oil Cals- 3,059 Pro- 293, 41% Carb-317, 38% Fat- 66g, 21%
	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...

10-13-2003, 10:08 AM	#206
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Great Workout today. Power week and all my lifts went up quite a bit, I was stoked! Incline Bench, 3 sets- 175x6, 200x6, 225x4 DB Bench, 3 sets- 80x6, 90x5, 95x4 Dips, 2 sets- 10x6, 20x6 HS Military Press, 3 sets- 200x6, 220x6, 240x5 Side Lat Machine, 3 sets- 110x6, 120x6, 125x6 Reverse Pec Deck, 3 sets- 150x6, 165x3, 150x6 Skull Crusher, 2 sets- 75x6, 105x4 Pushdown, 2 sets- 130x6, 135x6 One arm Ext, 1 set- 30x4
	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...

10-14-2003, 06:59 AM	#207
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Back and Biceps Power day- ended up not being able to do Biceps again due to my arm. couldn't even curl a 45lb barbell after Back, I've got a burning aching pain in my left elbow that radiates out through my arm. WG Chin, 3 sets- BWx6, 10x4, 10x4 Bent Row, 3 sets- 135x6, 155x5, 135x6 Rack Deadlift, 3 sets- 205x6, 235x6, 245x6 CG Row, 2 sets- 120x6, 140x4 Shrugs, 2 sets- 90x10, 100x7 No Biceps
	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...

10-14-2003, 07:28 AM	#208
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1