Rocco32

Holy crap am I sore today from Clean Cardio yesterday. I can hardly move my arms and shoulders!

Workout 3 Low Carb day

Wide Grip Pull ups, 2 sets-
15x6
5x6

BB Row (underhand), 2 sets-
155x8
165x7

Leg Curl, 2 sets-
140x8
140x7

BB Curl, 2 sets-
85x8
95x5 though I had another in me

Hammer Cable, 2 sets-
50x6
40x7

Sitting Calf Raise, 2 sets-
140x8
140x7

BB Shrug, 2 sets-
235x9
245x6- Grip gave out on this

Overall good workout. Done in 36min. First time I've been in the gym at 6:00am. My body has to adjust to that I guess!

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...

IainDaniel

Good job Rock!

Looks like some nice improvements in weight since the beginning of the year

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

bludevil

So what's your thoughts on Clean Cardio. Does is feel like cardio to you or an actual workout. I think I've decided to add clean cardio in my workouts maybe 1 or 2 times a month for a change but keep with HIIT cardio as standard.

Rocco32

Thanks Iain, I'm happy with the weight progressions! Just need to remind myself not to get ahead of myself!

Bludevil- I'm going to give it some more time. I'm so sore today, but I'm sore in the legs after not running for awhile also. I don't need to be doing cardio now so if it's not detrimental, I'll probably keep doing Clean cardio 2-3 times a week and trying different things with it. I bet it becomes much more cardio if you add in the Jerk into it also!

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...

CourtQueen

Hi Rock - Looking good! 6am is tough, I've never been very successful lifting in the morning.

Clean Cardio - wow, you like torture huh?!?! j/k

Rocco32

Thanks CQ, starting Week 3 I'll have to get into the gym by 5:00am to do it That's going to be torture!

Have you done Clean Cardio?

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...

CourtQueen

No, I haven't done the Cardio version. We used to have to do cleans during the off-season in college. Don't think I've done them since (and that has been a looooong time).

So what do you mean by jerk? is that just adding the press or what?

Rocco32

The jerk is when you yank it off the floor. The way this is set up is you do it while already hanging in your hands.

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...

X Ring

keep it up man, that is some dedication getting to the gym at those times. I lifted at 7 am twice and hated it

IainDaniel

Couldn't agree more, I hate morning workouts, no focus or energy.

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

Jodi

Good job Rock

The clean cardio is a fucking killer.............but you get use to it. Oh and I do sweat so I only use the bar though so I make it more aerobic.

Essence EFA

Rocco32

I can hardly move my arms today. Pain is very bad! Got through my workout, but now about 1 hour later I can hardly raise my arms because of the pain

Squat, 2 sets-
155x9
165x9

Leg Ext, 2 sets-
165x9
180x9

Incline BB, 2 sets-
185x7
170x9

Pec Deck, 2 sets- (crowded gym, couldn't do Cable Xovers)
150x9
165x8

Military DB, 2 sets-
60x8
60x7

CG Bench, 2 sets-
135x8
145x6

Rope Pushdown, 2 sets-
90x9
90x8

With this program and knowing where it's going I've been wondering if I shouldn't bulk. I've though about taking a bulking product but I don't know yet.

I'm supposed to do clean cardio tomorrow and Sunday but we'll have to see about the pain!

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...

X Ring

good work Rock keep it up man! What kind of pain are you experiencing, muscle soreness or pain. Whatever it is be smart and live to lift another day.

Rocco32

Thanks X. I'm not sure what kind of pain it is yet. all I know is I literally can't lift my or move my arms w/out horrible pain in the shoulders mostly. And it's not because of TP's program but the "Clean Cardio" I did. Hopefully just muscle pain

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...

Var

Sorry to hear about the pain. Looks like a good workout anyway! Hopefully, the weekend will give you some good recovery time.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

Rocco32

Thanks Var!

Still sore today but went and did Clean Cardio anyway. Little more sweating today. I upped the weight from 65lbs to 70lbs. WOW, I know!! . Did descending reps. When I got to the second 12 rep I only got 11 with 60sec rests inbetween. But when I get to like 6reps and down it's too easy, even when I drop the rest time to 30sec.

Still debating whether I'll do it again tomorrow or HIIT.

Also did Abs-
3 sets Full decline Sit-ups-
10x12
12x8
12x6

Roman Chair- Just held myself out and tried to stay straight.
0x10 sec
0x15sec

And then a Nautilis machine for lower abs. Pretty cool. 2 sets-
20x10
23x10

Then the 4 way neck machine, 1 set each way-
Back, and sides- 70x10
Forward- 25x10

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...

CourtQueen

Now the fun begins..... right

Twin Peak

Its only just beginning.

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Rocco32

That's right, I've been looking forward to this for awhile! Only wish I didn't have to start it at 5:30 in the am.

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...

Burner02

how do the abs feel?

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

Rocco32

They feel a little soft when I touch them I don't have any pain from the last workout, need to hit'em harder next time I guess.

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...

Rocco32

Today's workout I felt dropped in strength, but then again it's early in the am for me and I tried to rest as minimal between sets.

W/O took 49min

Wide Grip Pull-up, 2 sets-
10x7
0x6

Wide Grip Pull-down, 1 set-
90x9

BB Row, 3 sets-
175x6
155x7
155x7

Leg Curl, 3 sets-
140x9
140x6
120x8

BB Curl, 3 sets-
95x6
75x8
75x7

Hammer Cable, 3 sets-
50x6
40x7
35x8

Calf Raise, 3 sets-
140x8
140x7
90x10

BB shrug, 3 sets-
245x8
245x8
245x8

I'm gonna break my straps back out for shrugs. I can't hold my grip and I can shrug much more than what I'm doing so I'm not happy about 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...

Burner02

holy crap!
I was going to go ahead and say, nice weigt on the bb rows..then I saw that you are rowing w/out straps???
awesome!

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

Rocco32

Thanks man. That makes me feel better about my grip!

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...

Burner02

I gotta use straps...
and canot row that much right now....hat's off to ya!

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

M.J.H.

Have you ever considered using chalk for shrugs?

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

Rocco32

I don't think my gym allows it. I'd be willing though

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...

PreMier

Hey Rock, nice workouts buddy! I broke my straps back out too. AJ gets mad, but oh well
Are you going to keep cardio up throughout the program?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.