once was fat

Great workout Rock. How did you like the am pm split?

He who speaks least, think's most.

PreMier

How can you go so heavy on lying leg curls

P-side Inc.

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

Rocco32

Thanks Once, I love the split. I'm so much stronger on my lifts and can keep a 2 min RI so strength doesn't go down to much.

Premier- How can you go so heavy on ALL your lifts LOL

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...

Jodi

Excellent job Rock. Your doing great

I thought about splitting it come next week but decided not too.

I'm to damn lazy to get my ass out of bed.

Essence EFA

Burner02

Nice extensions, rock!
I don't go over 150...

I can feel yaon the tendonitis, my friend! I had that for the longest time! I hope yours doesn't last as long as mine did.....I still baby my biceps as to not go thru that crap again.....

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 Jodi! Splitting the w/o is awesome, I love it! It's worth getting up at 4:30 AM!!

Burner- What's up man? Thanks, I surprised myself with the extensions. But lately all my lifts have been surprising me. I've had my tendonitis for about 10 years . It's usually not to bad if I don't inflame it, but once it's inflamed it really affects my lifts.

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

Weird thing today. About 2-3 weeks ago when i decided not to do the competition, I weighed 193lbs and was about 15%bf. Today I weighed myself at 212lbs and 12%BF. What's up with that?! Think it's because I haven't waxed lately J/K.

AM Split-

Incline BB, 5 sets-
195x7
195x6
185x6
185x5
165x7

Pec Deck, 5 sets-
180x9
195x8
210x5
180x7
180x7

CG Bench, 5 sets-
125x8
135x7
115x9
115x9
125x8

Rope Pushdown, 5 sets-
100x9
110x6
90x9
90x8
100x9 (long rest between this and last set. Talking )

Great Workout today, looking forward to pm part.

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

Exactly!

And Rock I can only think of one thing that would be worth being up at 4:30 am

Workouts are looking good, careful with the arms

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

Rocco32

Thanks Iain, messed the arms up more with pm split. I tried Military press on HS instead of DB's thinking it would be easier on my arms, but the angle made it worse Now i'm in more pain.

PM Split-

Squat, 5 sets-
185x9
195x8
200x8
205x6
185x7
(Should I feel squats in my lower back? Not a bad pain, but a working feeling. I definately get pumped legs too.)

Leg Ext, 5 sets-
210x8
210x7
210x7
195x8
195x7

After squats and Leg Ext I could barely walk, my legs were so pumped. I liked it

HS Military Press, 5 sets-
180x8
200x6
180x7
160x8
160x7

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

Oh, and BTW. My wife wrecked our car the other week. The damage is worse than the car is worth so the insurance company won't fix it. So we decided to buy a scooter! I think that would be fun.

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

Nice squats, Rock!

I only feel them in my lower back if I'm leaning forward too much. I find a spot high on the wall to focus on...helps me keep my back straight.

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

PreMier

Sorry to hear about your car rock. I am guessing your wife is ok? Everything looks fantastic man!

P-side Inc.

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

Rissole

Well well well look at this..... a new journal i didst find.....
Just posting here to mark it for me so i can read up on whatca bin doin when i get back
Home Saturday night
Hope your doin well buddy

My Journal

Rissole

Oh... then i read this..... hope all is well

My Journal

Rocco32

Wife is fine Premi, thanks for asking! She wasn't even going fast. But the insurance company is giving us almost $2,000 more than the car was worth, so that's a good thing!

Hurry on home Ris!! We miss you

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 AM Split was good. I'm stuck on Pull-downs though. The 120-130 range is to hard for me but the 110 seems too easy. Guess I just have to work through it.

Pulldown, 6 sets-
130x6
120x7
110x9
115x7
110x7
110x6

BB Row, 6 sets-
175x7
185x7
190x6
175x7
175x7
175x6 (Very happy with this exercise today. 175 was my max for one set previous workouts)

Calf Raise, 6 sets-
150x9
160x7
140x8
140x7
140x7
140x7

Incline DB Curl, 6 sets (really hurting my forearms)
40x8
40x6
35x7
35x6
30x7
30x7 (Just 1 min RI on these )

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...

Eggs

Whooooo!

On a more serious note... I'm glad to hear your wife is doing well Rock. Are you guys sure a scooter is a good idea come the winter months and rain, etc? How fars the drive?

Rocco32

We wouldn't take it more than like 4miles. We still have my car for the longer drives. But we don't really need another car (nor can we afford one).

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

PM Split-

Shrugs SS w/ Leg Curls (lying)

Shrugs, 6 sets-
275x9
295x8
295x6
275x7
255x8
255x8

Leg Curls, 6 sets-
160x7
150x7
140x8
140x7
140x6
130x8

Hammer Cable, 6 sets-
50x9
60x7
50x8
50x6
45x7
40x7

3 sets Crunches- 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...

Rocco32

If TP or CaptainDeadlift happen to glance in here can you tell me if it's normal to still be gaining strength at this point. (Doing an am/pm split that is)

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

Nice workout, Rock!!!

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

PreMier

Man.. those leg curls are insane! Keep up the hard work!

P-side Inc.

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

once was fat

keep up the good work gandoff. Im just now starting the 5 sets tomorow. Im also having problems with my fore arms.

He who speaks least, think's most.

Rocco32

Seems several people are Once. that sucks!!

Well, this is no longer fun I'm tired of this with a week left (the hardest) I have to admit I didn't believe TP when he said we really wouldn't enjoy the last part of this, but I believe it now. Doing a split in one way makes it easier, but in another makes it harder too I think. Because if you do it all at once, your weight significantly drops, but if you split it your consistently doing heavy weights for ALL the sets and that wears on your body after awhile.

I hurt my shoulder somehow today on Incline BB and the rest suffered because of that. I must have angled it just wrong, but gosh did it hurt. The pain is gone now, but it stayed for the w/o and after every exercise I thought my shoulders were going to burst! Anyway, here is the w/o.

Incline BB, 6 sets-
205x6
205x6
185x7
165x7
165x6
155x7

Peck Deck, 6 sets-
210x7
210x7
210x5
195x6
180x8
180x6

CG Bench, 6 sets-
135x7
145x6
145x5
125x8
125x6
115x8

Rope Pushdown, 6 sets-
90x9
100x8
100x7
100x7
90x8
90x8

W/O took about 1 hour.

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...

Triple Threat

Don't focus on the negative. Just think, in another week you'll be back to 40 minute workouts.

Rocco32

I just hope I can lift a weight by that time!

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...