Rocks TP-PT Journal: The Recomp

**IainDaniel** · 04-12-2004, 07:34 AM

Quote:

Originally posted by rock4832
No I don't drink coffee. I never take caffeine except when I was doing the ECY stack.

Well, either you are just going to have to deal with it, probably last just over a week. Or Start taking caffeine and Taper off.

Rocco32 · 04-12-2004, 07:37 AM

I think I'm through the worst of it now! Thank goodness, I had no idea it would be like that!

**IainDaniel** · 04-12-2004, 07:38 AM

Yeah, it sucks! It affected my workouts quite a bit in the past, when stopping cold turkey.

Twin Peak · 04-12-2004, 08:21 AM

Gotcha.

Did you have pics anywhere at 2 1/2 weeks out? Email them to me, if not.

CourtQueen · 04-12-2004, 11:15 AM

Hey Rock - bummer about the comp but I bet you will make some awesome progress these next 12 weeks.

Look forward to reading your journal

Rocco32 · 04-13-2004, 07:04 AM

Thanks CQ! I think we all are going to make great progress!

Training day 2, Low Carb Day

Squat, 2 sets-
135x9
145x9

Leg Ext, 2 sets-
150x9
165x9

Incline BB, 2 sets-
175x9
185x5

Cable Crossover, 2 sets-
50x9
60x5

Military DB, 2 sets-
65x7
55x8

CG Bench, 2 sets-
135x8
140x9

Rope Pressdown, 2 sets-
90x9
80x9

Great workout again, still getting weight down though. W/O took about 45min today, I was in no rush. I tried to practice form for "Iron Cardio" for tomorrow also. That will be interesting.

yellowmoomba · 04-13-2004, 10:01 AM

What's "iron cardio"??

Your workout looks good. I'm doing it this afternoon!!

Rocco32 · 04-13-2004, 10:24 AM

Quote:

Originally posted by yellowmoomba
What's "iron cardio"??

Your workout looks good. I'm doing it this afternoon!!

http://magazine.mindandmuscle.net/ma...200&issueID=17 The only difference is I plan to do the jerk also, not start with just the clean. We'll see how it goes

Good luck with your w/o this afternoon!

X Ring · 04-13-2004, 11:10 AM

should us TP PT folk be doing cardio or other workouts on our days off?

Rocco32 · 04-13-2004, 11:12 AM

Not necessarily X. I think it depends on your goals and how your body responds. I don't lose fat easily and my diet is a bit looser now that I'm not competing, so I'm trying to make up for it.

Var · 04-13-2004, 12:05 PM

Quote:

Originally posted by rock4832
Thanks CQ! I think we all are going to make great progress!

Training day 2, Low Carb Day

Squat, 2 sets-
135x9
145x9

Leg Ext, 2 sets-
150x9
165x9

Incline BB, 2 sets-
175x9
185x5

Cable Crossover, 2 sets-
50x9
60x5

Military DB, 2 sets-
65x7
55x8

CG Bench, 2 sets-
135x8
140x9

Rope Pressdown, 2 sets-
90x9
80x9

Great workout again, still getting weight down though. W/O took about 45min today, I was in no rush. I tried to practice form for "Iron Cardio" for tomorrow also. That will be interesting.

Looks good, Rock!

**IainDaniel** · 04-13-2004, 01:43 PM

Quote:

Originally posted by rock4832
Not necessarily X. I think it depends on your goals and how your body responds. I don't lose fat easily and my diet is a bit looser now that I'm not competing, so I'm trying to make up for it.

Rock, are you going to be doing this on a continual basis?

What about muscular Fatigue? Wouldn't that be detrimental to providing the feedback that TP wants?

Not to bust you ass, just curious

Iain

Rocco32 · 04-13-2004, 01:53 PM

Well I don't think it's enough weight to induce muscular fatigue. IMO that's like saying not to do the elliptical trainer because it'll wear out your legs. But also I see Beast doing this and Jodi does it also. TP checks the journals, if he says not to do it then I won't.

bludevil · 04-13-2004, 02:10 PM

I tried the iron (clean) cardio workout today. Must say it kicked my butt. Had me sweating like a fag at a hot dog eating contest. But I will say after I finished I noticed my knees were hurting. Doesn't bother me much except for the fact that I work legs tomorrow.

Rocco32 · 04-13-2004, 03:03 PM

Did you do descending reps? And I guess you did it from the hang?

PreMier · 04-13-2004, 04:10 PM

Rock, first off nice workout. One question, how many warmup sets did you do before you squated?

Rocco32 · 04-13-2004, 04:21 PM

I did 2 warm-up sets. One with bar and one with 95. Why do you ask?

PreMier · 04-13-2004, 04:28 PM

I was just curious. I was trying to contemplate how many warmup sets I was going to do.

Rocco32 · 04-13-2004, 05:11 PM

I HATE warm-up sets. So I may not be doing enough. It's really going to be hard to warm up properly here soon!

PreMier · 04-13-2004, 05:27 PM

Burner02 · 04-13-2004, 07:42 PM

hola-
looking good, bro-
guess what...I actually went to te gym today! wahoo! weights nwere still a little disappointing, but oh well, they are starting to go back up again. Will post wo later in my journal.

**Jodi** · 04-13-2004, 08:07 PM

I do 2 warmup sets for each bodypart, not for each exercise. I know TP does for each exercise but I don't bother. I figure 2 warmups with the first muscle group and then each exercises for that group then 2 warmups for the next and then the exercises for that group.....so on and so forth.

Twin Peak · 04-13-2004, 08:16 PM

Not during phase I. I typically do 2 warmup sets per bodypart, then 1 "acclimation set" on the second exercise.

But during Phase II, I use 3-4 warm up sets.

X Ring · 04-14-2004, 07:08 AM

thats good to know
i have been around 2-3 warmup sets/ exercise depending on exercise and weight used. Heavier weight for working sets usually makes me do more warmups to get to that weight but I may have fewer reps for those sets.

bludevil · 04-14-2004, 07:48 AM

Quote:

Originally posted by rock4832
Did you do descending reps? And I guess you did it from the hang?

Yeah I did the "Hang" descending sets routine. My quads are a little sore today, but I've noticed my traps are really sore. I don't know if I did to much weight or what because my body feels like I hit the weights hard yesterday.

Rocco32 · 04-14-2004, 09:58 AM

Today No Carb-

Did "Clean Cardio" today, (not "iron Cardio" which includes the jerk) on an empty stomach. Did the descending sets. I did not sweat or get out of breath. Why not? I used 65lbs and it was hard doing the 15 and 12 rep sets but then as the reps went down I was having less trouble doing them. I started resting 60 sec between sets and as it got easier I lessened the time. My arms and traps and shoulders felt they were going to burst from the pump though. Did I do something wrong? I tried to do them as quickly and explosively as I could.

Also did 3 sets of Decline Sit-ups and 4 way neck machine. The only thing I didn't do on the 4 way neck was forwards.

bludevil · 04-14-2004, 10:06 AM

Just because you didn't sweat doesn't mean you did something wrong. Your less likely to sweat on you No Carb days anyway. I sweat easily, but yesterday seemed more than usual. Also, this was my first cardio type session in about 2 months so my body's not used to it. From your other journal I seen you've been doing cardio so it didn't shock your system like mine.

Rocco32 · 04-14-2004, 10:08 AM

But do you think it's as effective as the other cardio I've been doing? I would expect to at least be out of breath after sets but my muscles seemed to run out of steam before my cardiovascular system.

04-12-2004, 07:37 AM	#32
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I think I'm through the worst of it now! Thank goodness, I had no idea it would be like that!
	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...

04-12-2004, 07:38 AM	#33
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	Yeah, it sucks! It affected my workouts quite a bit in the past, when stopping cold turkey.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

04-12-2004, 08:21 AM	#34
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Gotcha. Did you have pics anywhere at 2 1/2 weeks out? Email them to me, if not.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-13-2004, 07:04 AM	#36
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks CQ! I think we all are going to make great progress! Training day 2, Low Carb Day Squat, 2 sets- 135x9 145x9 Leg Ext, 2 sets- 150x9 165x9 Incline BB, 2 sets- 175x9 185x5 Cable Crossover, 2 sets- 50x9 60x5 Military DB, 2 sets- 65x7 55x8 CG Bench, 2 sets- 135x8 140x9 Rope Pressdown, 2 sets- 90x9 80x9 Great workout again, still getting weight down though. W/O took about 45min today, I was in no rush. I tried to practice form for "Iron Cardio" for tomorrow also. That will be interesting.
	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...

04-13-2004, 10:01 AM	#37
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,466 Photos: 2	What's "iron cardio"?? Your workout looks good. I'm doing it this afternoon!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-12-2004, 11:15 AM	#35
CourtQueen Swearing off coffee, hell Elite Member Join Date: May 2003 Location: Looking at Mountains Posts: 636	Hey Rock - bummer about the comp but I bet you will make some awesome progress these next 12 weeks. Look forward to reading your journal

04-13-2004, 11:10 AM	#39
X Ring training to be Goku Join Date: Sep 2003 Location: New England Posts: 696	should us TP PT folk be doing cardio or other workouts on our days off?

04-13-2004, 11:12 AM	#40
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Not necessarily X. I think it depends on your goals and how your body responds. I don't lose fat easily and my diet is a bit looser now that I'm not competing, so I'm trying to make up for 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...

04-13-2004, 01:53 PM	#43
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Well I don't think it's enough weight to induce muscular fatigue. IMO that's like saying not to do the elliptical trainer because it'll wear out your legs. But also I see Beast doing this and Jodi does it also. TP checks the journals, if he says not to do it then I won't.
	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...

04-13-2004, 02:10 PM	#44
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	I tried the iron (clean) cardio workout today. Must say it kicked my butt. Had me sweating like a fag at a hot dog eating contest. But I will say after I finished I noticed my knees were hurting. Doesn't bother me much except for the fact that I work legs tomorrow.

04-13-2004, 03:03 PM	#45
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Did you do descending reps? And I guess you did it from the hang?
	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...

04-13-2004, 04:10 PM	#46
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	Rock, first off nice workout. One question, how many warmup sets did you do before you squated?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-13-2004, 04:21 PM	#47
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I did 2 warm-up sets. One with bar and one with 95. Why do you ask?
	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...

04-13-2004, 04:28 PM	#48
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	I was just curious. I was trying to contemplate how many warmup sets I was going to do.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-13-2004, 05:11 PM	#49
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I HATE warm-up sets. So I may not be doing enough. It's really going to be hard to warm up properly here soon!
	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...

04-13-2004, 05:27 PM	#50
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-13-2004, 07:42 PM	#51
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	hola- looking good, bro- guess what...I actually went to te gym today! wahoo! weights nwere still a little disappointing, but oh well, they are starting to go back up again. Will post wo later in my journal.
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

04-13-2004, 08:07 PM	#52
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	I do 2 warmup sets for each bodypart, not for each exercise. I know TP does for each exercise but I don't bother. I figure 2 warmups with the first muscle group and then each exercises for that group then 2 warmups for the next and then the exercises for that group.....so on and so forth.
	Essence EFA

04-13-2004, 08:16 PM	#53
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Not during phase I. I typically do 2 warmup sets per bodypart, then 1 "acclimation set" on the second exercise. But during Phase II, I use 3-4 warm up sets.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-14-2004, 07:08 AM	#54
X Ring training to be Goku Join Date: Sep 2003 Location: New England Posts: 696	thats good to know i have been around 2-3 warmup sets/ exercise depending on exercise and weight used. Heavier weight for working sets usually makes me do more warmups to get to that weight but I may have fewer reps for those sets.

04-14-2004, 09:58 AM	#56
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today No Carb- Did "Clean Cardio" today, (not "iron Cardio" which includes the jerk) on an empty stomach. Did the descending sets. I did not sweat or get out of breath. Why not? I used 65lbs and it was hard doing the 15 and 12 rep sets but then as the reps went down I was having less trouble doing them. I started resting 60 sec between sets and as it got easier I lessened the time. My arms and traps and shoulders felt they were going to burst from the pump though. Did I do something wrong? I tried to do them as quickly and explosively as I could. Also did 3 sets of Decline Sit-ups and 4 way neck machine. The only thing I didn't do on the 4 way neck was forwards.
	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...

04-14-2004, 10:06 AM	#57
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Just because you didn't sweat doesn't mean you did something wrong. Your less likely to sweat on you No Carb days anyway. I sweat easily, but yesterday seemed more than usual. Also, this was my first cardio type session in about 2 months so my body's not used to it. From your other journal I seen you've been doing cardio so it didn't shock your system like mine.

04-14-2004, 10:08 AM	#58
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	But do you think it's as effective as the other cardio I've been doing? I would expect to at least be out of breath after sets but my muscles seemed to run out of steam before my cardiovascular system.
	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...