Chunky Monkey to Hunky

**tucker01** · 02-14-2004, 05:52 AM

Do you want me to say it, why so much PP

I know I am a shit disturber

**Rocco32** · 02-14-2004, 06:12 AM

I've already explained that you trouble stirrer!!!

**Rocco32** · 02-14-2004, 09:04 AM

Pull 1A Heavy

HS Pulldown, 3 sets-
250x8
270x6
280x5 *PB

BB Row, 3 sets-
165x8
175x5 *PB
155x7

DB Row, 1 set-
55x8

Shrug Machine, 3 sets-
180x8
270x8
270x7

Lying Leg Curl, 3 sets-
120x8
130x7
140x6

SLDL, 2 sets-
155x8
175x8 *PB

Incline Curl, 2 sets-
40x7
40x6

Concentration curl, 2 sets-
35x6
35x5

Reverse str8 curl, 2 sets-
65x7
70x6

Forearm DB Curl, 3 sets-
50x8
50x8
50x8, only got 4 on left arm

Reverse Forearm DB curl, 3 sets
25x8
30x5
30x5

Decline Situp (weight behind head), 3 sets-
10
5x10
10x7

Crunch Machine, 3 sets-
155x8
162.7x8
162.7x6

Grip (BB), 3 sets-
265x 20 sec
275x 14 sec
275x 12 sec

**Rocco32** · 02-14-2004, 09:07 AM

With the heavy BB Rows, I don't feel it in my back and am afraid when the weight gets heavier that I'm not using proper form or something. So what do you think of switching to DB Rows for the Heavy days and staying with Wide Grip BB Rows on the lighter days?

And with Shrugs, one day I do BB Shrugs and the next time I do DB Shrugs, but I'm up to 120lbs on DB's and the highest my gym goes is 130lbs. So on heavy days what should I do? I really don't like the shrug machine (really a lunge/Dead machine but some people use it for shrugs).

**P-funk** · 02-14-2004, 09:15 AM

The barbell can get in the way of your range of motion. I like the dumbells, either doing them one handed with a neurtral grip (sagital plane) or my favorite, elbows wide, doing them at the same time like a barbell row. This will increase your range of motion. Barbell rows can be tough when the weight get heavy because your biceps are going to play a big role in getting the bar moving. I usually will allow a small (notice I said small) hip pop at the begining of the rep in order to by pass the biceps starting the movement and jsut make sure you get the contraction fully (touch the bar to your stomach!! Most people don't do this anyway! Just like pullowns, the bar needs to touch your chest). be careful with the hip pop and being bent over becasue of your scoliosis though.

**Rocco32** · 02-14-2004, 09:21 AM

Meals today- Low Carb Day

Meal 1- 40g Protein, 1.5 cups Oats, 1/2 apple, 5 fish oil tabs

Meal 2- 50g Protein, 1 cup oats, 1/2 apple

Leptigen

Meal 3- 1 turkey burger, 1 piece chicken, 1 cup rice, 1 orange, 5 fish oil tabs

Meal 4- 40g protein, 5 fish oil

Meal 5- 5oz steak, 1 cup green beans

Meal 6- 35g protein, 5 fish oil

Cals- 2402
Fat- 70, 26%
Carbs- 204, 30%
Protein- 269, 44%

**Rocco32** · 02-14-2004, 09:31 AM

Am I taking in to much protein?

**Rocco32** · 02-14-2004, 09:32 AM

Thanks P-Funk, yeah it's the little Hip-hop I do to get it going when it's heavy, but I just feel I don't have good muscle control at that point. I'll have to try the 2 db's sometime

**tucker01** · 02-14-2004, 09:48 AM

As long as your measurements are decreasing you aren't taking in too much protein

**P-funk** · 02-14-2004, 05:15 PM

Originally posted by rock4832
Thanks P-Funk, yeah it's the little Hip-hop I do to get it going when it's heavy, but I just feel I don't have good muscle control at that point. I'll have to try the 2 db's sometime

Well, just because you are using a hiop pop to overcome the bars inertia doesn't mean the exercises is over. Focus on the contraction. Once the bar touches your stomach, or chest depending on how you pull, really try and squeeze your scapula together and then lower the bar slowly and under control. Th eexplosivness of the lift can be followed by a slower negative, overload the negative, don't just let your arms flop back down to start. Remeber to pull that scapula together, just like when you are bench pressing.

**Rocco32** · 02-15-2004, 04:20 AM

NO CARB DAY

Meal 1- 40g protein, 5 fish oil tabs

Meal 2- 1 turkey burger, 1 chicken breast, 1 cup Green beans, 5 fish oil tabs

Meal 3- 40g protein, 5 fish oil tabs

Meal 4- 6oz steak, 1 cup Green Beans

Meal 5- 2 chicken breasts, 3 fish oil

Meal 6- 30G Protein, 5 fish oil tabs

Cals- 1522
Fat- 57, 32%
Carbs- 17, 4%
Protein- 249, 63%

**greekblondechic** · 02-15-2004, 08:38 AM

How are the results coming along Mr Busybody????

Hopefully very well!

**Rocco32** · 02-15-2004, 05:23 PM

This was my weigh in and measurements from Friday-

Wt- 202.6
Neck- 17
Shoulders- 51
R. Bi- 16 3/4
L. Bi- 16 1/2
Chest- 47 1/2
Waist- 35
Thighs- 25
Calves- 15

**Rocco32** · 02-16-2004, 09:32 AM

Today is Push 1B Heavy (haha, for me

)

Incline BB, 4 sets-
155x8
175x5
185x4
195x3

DB Bench, 3 sets-
70x8
80x5
80x5

Pec Deck, 1 set-
165x6

Hack Squat, 3 sets-
160x8
180x7
190x6 *PB

1 Leg Press, 3 sets-
180x8
200x8
210x7 *PB

HS MP, 3 sets-
85x8
105x7
115x4

Side Cable, 3 sets-
30x8
35x6
40x4 *PB

Reverse Pec Deck, 3 sets-
150x7
157.2x6
165x5 *PB

Pushdown, 3 sets-
120x8
120x8
130x7

Reverse One Arm, 3 sets-
40x7
40x6
50x4 *PB

Kickback, 1 set
15x8

No calves because I'm still having trouble walking from Friday

**Jodi** · 02-16-2004, 10:40 AM

I see energy levels are still great

Congrats on the PB's

**PreMier** · 02-16-2004, 05:14 PM

Doing excellent rock! Man I am so stoked for you. I wish I could come watch your comp

**Rocco32** · 02-17-2004, 02:12 PM

Thanks Premi! Not feeling so hot about my body today though. I weighed this morning and am at 204 after 2 weeks of dieting and I just feel like I'm going nowhere right now. Might be all in my head

Pull 1B Light

Deads, 3 sets-
225x12
245x9
245x8

HS Row, 3 sets-
180x12
180x12
200x10

Reverse Pulldown, 2 sets-
90x11
90x10

BB Shrug, 3 sets-
225x12
225x12
225x10

Behind Back Shrug, 2 sets-
135x12
135x12

Seated Leg Curl, 3 sets-
90x12
100x12
110x10

DB Curl, 2 sets-
35x12
35x11

Preacher, 2 sets-
55x11
45x12

Hammer, 2 sets-
30x10
25x11

Wrist Curl, 3 sets-
60x15
60x12
60x8

Reverse Wrist Curl, 3 sets-
30x15
30x15
30x13

Cable Crunce, 3 sets-
80x15
90x15
100x15

Machine Crunch, 3 sets-
80x15
95x15
110x11

**Jodi** · 02-17-2004, 04:54 PM

Your measurements dropped, don't worry.

Remember - you may not drop too much in weight because its quite possible you will gain LBM. I did - alot too

In my 8 weeks contest diet I gained about 4lbs LBM

but the fat dropped. Don't worry - we will watch things and make sure you lose appropriately. That's why measurements are so much more important than the scale right now

**Rocco32** · 02-19-2004, 10:35 AM

Thanks Jodi!

High Carb day-
Meal 1- Oats, 40g Protein, 1/2 apple, 5 fish tabs

Meal 2- Oats, 50g Protein, 1/2 apple

Meal 3- 40g protein, 5 fish tabs

Meal 4- 1 burger, 3oz chicken, rice, 1/2 orange, 3 fish tabs

Meal 5- Same ^

Meal 6- 30g protein, 5 fish oil tabs

**Rocco32** · 02-19-2004, 10:40 AM

Push 1A Heavy

Bench, 4 sets-
185x8
205x5
215x3
185x4 (right after last set)

HS Decline, 2 sets-
270x6
290x5

IDB, 2 sets-
70x8
80x5

Squat, 3 sets-
135x8
155x8
175x8 ( I still think I lean to far forward on this)

Leg Press, 3 sets-
450x8
500x8
540x7

Front Raise, 3 sets-
25x6
30x4
30x4

Side Raise, 3 sets-
30x4 *PB
30x3.5
25x6

Rear, 2 sets-
20x6
20x6

Dips, 3 sets-
25x8
30x6
35x4

Skull Crusher, 2 sets-
85x6
95x4

Standing Calf, 3 sets-
295x8
295x6
295x5

Donkey Calf, 3 sets-
200x8
200x8
200x8

**Rocco32** · 02-21-2004, 08:04 AM

Last night I had a bodybuilder come into the ER. He's been competing for 16 years and his training partner is supposedly quite good. His website is www.robkreider.com They said I could train with them and they would help with posing and everything.

**P-funk** · 02-21-2004, 09:31 AM

Cool!

**firestorm** · 02-22-2004, 10:33 PM

Originally posted by rock4832
Last night I had a bodybuilder come into the ER. He's been competing for 16 years and his training partner is supposedly quite good. His website is www.robkreider.com

They said I could train with them and they would help with posing and everything.

Did they come in together? What was he in for? are they gay? Not that there's anything wrong with that. lol

**Jenny** · 02-23-2004, 01:53 AM

Wow Rock! You are doing great

Keep up the great work!!

**Rissole** · 02-23-2004, 02:24 AM

Thats great Rock, take any opertunity the good Lord puts across your path

**Rocco32** · 02-23-2004, 06:34 AM

Yeah, I'm excited but now i'm afraid to call!

No, they definately are not gay. He was listing off some of the girls at my gym I know that he's dated. They confirmed his story

He was in because part of his face went numb and paralyzed and thought he was having a stroke. He wasn't.

But he did get on me for not doing cardio yet!! Says he is 14 weeks out from his next comp and is already doing cardio twice a day

But that's ok, I'm trusting Jodi here

**Rocco32** · 02-23-2004, 09:51 AM

Today was Push 1B Light. Not feeling good today but finished the w/o

Incline BP, 4 sets-
135x12
145x9
135x7
105x10

DB Press, 3 sets-
65x9
55x9
55x10

Peck Deck, 1 set-
120x12

Hack Squat, 3 sets-
90x12
110x12
130x10

One Leg Press, 3 sets-
130x12
140x12
150x11

HS MP, 3 sets-
120x12
120x10
120x8

Cable Side, 3 sets-
20x12
20x11
20x10

Reverse Peck Deck, 3 sets-
120x12
120x12
120x10

Pushdown, 3 sets-
100x12
100x9
100x8

Reverse Pushdown, 2 sets-
15x12
20x10

Kickback, 1 set-
10x12

Standing Calf, 3 sets-
175x15
175x10
155x11

Sitting Calf, 3 sets-
50x13
50x12
50x11

**Rocco32** · 02-23-2004, 09:52 AM

I have to admit, I'm getting a little bored with this w/o and all the volume. Any thoughts about what to do or if I should go back to Gopro's W/O?

**Rissole** · 02-23-2004, 01:05 PM

Well you know what i'd say to that dont you bro

**Rocco32** · 02-23-2004, 01:09 PM

What would you say? Dives, dives, dives....

Thread: Chunky Monkey to Hunky

Thread Tools

Display

Similar Threads

Let's have fun with Monkey man!

What do you all think of Campbell's Chunky Chili?

Monkey Kiss

Bet on how fat Monkey is...!?!?!?

Posting Permissions