Rocks TP-PT Journal: The Recomp

Rocco32 · 05-11-2004, 06:51 AM

Today was Back. But first a story.

When I was getting ready for my comp. I was stoked by the fact I could do Wide-grip pull-ups with a 25 strapped around my waist. and that I could do like 8-10 w/o weight. For the next 3 weeks after I decided not to do my Competition I was doing Wide-grip Pull-ups instead of Pull-downs for TP-PT. But everyday that I did them it got harder and harder, till I was struggling to do 6 reps with just my bodyweight. I was depressed (not majorly

) about this and the fact I kept getting weaker. Today I finally realised, DUH! I've put on 30lbs, of course it's going to be harder.

So for Phase II we are supposed to do Pull-ups but I'm doing Pull-downs instead for right now

Wide Grip Pulldown, 3 sets- (w/straps)
130x8
135x5
130x7

Close Grip Pulldown, 3 sets- (w/o straps)
130x7
135x6
135x6

Deads, 3 sets- (w/straps)
225x9
275x7
285x6

One Arm row, 3 sets- (w/o straps)
60x9
70x8
80x7

Wow, I haven't done Full Deads in a LONG time. It's kinda hard with my back but I managed them. After the first set I thought I was going to have a heart attack though. I felt as though I just ran a marathon! I also have no skin left on my shins and knees, not looking forward to showering

Rocco32 · 05-11-2004, 06:54 AM

Quote:

Originally posted by gwcaton
Good job on the incline db !

Hell, I probably couldn't even get the db up into position !

Thanks man! I do have trouble getting the weights up! For the program we are supposed to do the Incline DB first then Flat Bench, but then I'd be starting with at least 100's and I KNOW I can't get them up safely right now, so I switchem around

PreMier · 05-11-2004, 04:07 PM

I like stopping by here, and reading your journal rock. You are always so positive. Keep up the good work

Rocco32 · 05-11-2004, 04:09 PM

Thanks buddy! I've never though about myself as positive though I want to be. I really appreciate that!

Burner02 · 05-11-2004, 07:21 PM

Yo, rock!
Good lifts!
Looks like my lifts are giong up as well...(finally)

I can feel ya on the pull ups! I remember ebing able to do ____ this many with weight attatched..now I can't...I too, have put on weight...Keep crankin!
'LIGHT WEIGHT, BROTHA!"

**Jodi** · 05-11-2004, 11:29 PM

Quote:

When I was getting ready for my comp. I was stoked by the fact I could do Wide-grip pull-ups with a 25 strapped around my waist. and that I could do like 8-10 w/o weight. For the next 3 weeks after I decided not to do my Competition I was doing Wide-grip Pull-ups instead of Pull-downs for TP-PT. But everyday that I did them it got harder and harder, till I was struggling to do 6 reps with just my bodyweight. I was depressed (not majorly ) about this and the fact I kept getting weaker. Today I finally realised, DUH! I've put on 30lbs, of course it's going to be harder. So for Phase II we are supposed to do Pull-ups but I'm doing Pull-downs instead for right now

Yup, I think the added weight might have something to do with that

Rocco32 · 05-12-2004, 05:12 AM

Thanks Burner! Glad to hear your lifts are going up!

Yeah Jodi, things have changed since deciding not to do the Comp!

We have our work cut out for us when it's time to cut next year LOL

Rocco32 · 05-12-2004, 05:15 AM

Day 3 Phase II

MP, 3 sets-
115x9
135x7
135x6

Arnold Press, 3 sets-
45x10
45x9
45x9

Side Lateral, 3 sets-
25x5 (WTF?!? I used to do 30 for more reps)
20x7
20x7

Rear Cable, 3 sets-
25x12
30x8
35x7

Shrug BB, 3 sets-
275x10
295x7
295x7

My shoulders really hurt during todays w/o and I think that affected weights also! The Side Laterals my shoulder kept popping on the way down and it hurt. Plus through all the exercises I had a burning sensation in my shoulder. Oh well, we'll see

Rissole · 05-12-2004, 06:00 AM

Your w/o's scare me....

Good work friend

X Ring · 05-12-2004, 07:35 AM

rock do you have a different w/o than me? I dont have arnold press in there? I have widegrip upright row.

Rocco32 · 05-12-2004, 03:24 PM

Quote:

Originally posted by Rissole
Your w/o's scare me....

Good work friend

Are you reading the same numbers I'm putting up there?! LOL Thanks man

Rocco32 · 05-12-2004, 03:25 PM

Quote:

Originally posted by X Ring
rock do you have a different w/o than me? I dont have arnold press in there? I have widegrip upright row.

Because of tendonitis TP switched upright rows to arnold presses for me. Wish I could do Upright rows!!

Rocco32 · 05-13-2004, 05:17 AM

Legs Today. Good workout, was worried because my Left Knee has been bothering me, but I made it through all right. Alot of pain in the beginning, but then it went away

Squat, 3 sets-
205x8
215x8
225x8

Leg Press, 3 sets-
540x9
630x6
630x6

SLDL, 3 sets-
205x8
225x7
235x6 (coulda done more or went higher but my grip was giving out)

Lying Leg Curl, 3 sets-
160x7
167.5x6
160x6

Leg Ext, 3 sets-
225x8
240x7
240x7 (one away from entire stack, yeah me

)

Rissole · 05-13-2004, 05:44 AM

Quote:

Originally posted by rock4832
Are you reading the same numbers I'm putting up there?! LOL Thanks man

ahhhh.

"MP, 3 sets-
115x9
135x7
135x6"

Thats pretty good if you ask me

gwcaton · 05-13-2004, 08:10 AM

Leg wo looks good to me I wish I had a leg press machine or something like it for variety's sake.

Rocco32 · 05-14-2004, 05:55 AM

Thanks GW!

Ris, those weights are what? Like your warm-up?

Rocco32 · 05-14-2004, 06:00 AM

Today was Arms. Another good workout. Really liking phase II so far. I think my strength really increased from Phase I

EZ Bar Curl, 3 sets-
95x7
95x6
100x7

Sitting DB Curl, 3 sets-
40x7
40x7
40x6

Preacher, 3 sets-
75x8
95x6
80x7

Rope Pushdown, 3 sets-
110x10
120x7
120x8

CG Bench, 3 sets- (these were hard to do at first because my forearms and biceps were so pumped by now that my wrist had trouble bending when I brought the bar down. Pretty cool!

155x8
165x8
175x10

Cable Kickback, 3 sets-
20x12
35x6
30x9

W/O took just over an hour. No work today so I wasn't in a rush. I switched out Behind DB Extention for CG Bench because it's easier on my elbow and forearms.

Rissole · 05-14-2004, 06:25 AM

...... like i pressed 187 for 1.... and you did 135 for 7....
You do very well bud

gwcaton · 05-14-2004, 06:53 AM

Great job ! It 's always nice when the workouts are fun ! good job on cg bench !

PreMier · 05-14-2004, 03:37 PM

Damn, your getting really strong!

Burner02 · 05-14-2004, 08:23 PM

Quote:

Originally posted by Rissole

...... like i pressed 187 for 1.... and you did 135 for 7....
You do very well bud

doens't the CG bench also pump up your chest? Even with my wrists as close together as possible, my chest still gets pulled into it..

Twin Peak · 05-14-2004, 10:38 PM

It will a bit yes, moreso on some -- biomechanically speaking.

Rocco32 · 05-17-2004, 05:07 AM

Thanks everyone! On a side note, I'm afraid I'll have to drop out of the program. I'll know on Saturday. I have some time off of work, our insurance check just came in so I'm going to get Lasik surgery. I'll find out if I'm a candidate on Sat, but I'm sure I am. I can lift afterwards, I just can't strain for 3 weeks or so. So I don't think that would work with this program

Rocco32 · 05-17-2004, 05:12 AM

Chest & Calves

Someone really needs to teach people how to spot!! I ask for a spot on my last bench set. I asked for a lift-off (which I didn't get) and said I'm trying for how many I get plus 1-2 forced reps that I really want to work through. The guy was like "Alright, duh". So I start struggling on the 5th rep. Just going up a bit slower than the others but still getting it and this jackass grabs the bar and lifts it up. And that is how the next 2 reps were also. I was sooo mad. But oh well...

BP, 3 sets- (I'm just writing what I got w/out forced or waiting reps)
235x6
240x6
245x4

Incline DB, 3 sets-
90x6
90x6
90x5

PecDeck, 3 sets-
225x8
232.5x5
210x5

Standing Calf, 3 sets-
260x7
260x6
260x6

Sitting Calf, 3 sets-
170x7
170x6
170x6

Rissole · 05-17-2004, 05:46 AM

Quote:

Originally posted by rock4832
Someone really needs to teach people how to spot!!

I hear ya there buddy, but i'm sorry cause my training partener (Ryan) is great at spotting. When i get to failure he only spots enough to keep the bar moving

just....

Should be great to get those eyeballs done m8y

05-11-2004, 06:51 AM	#241
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today was Back. But first a story. When I was getting ready for my comp. I was stoked by the fact I could do Wide-grip pull-ups with a 25 strapped around my waist. and that I could do like 8-10 w/o weight. For the next 3 weeks after I decided not to do my Competition I was doing Wide-grip Pull-ups instead of Pull-downs for TP-PT. But everyday that I did them it got harder and harder, till I was struggling to do 6 reps with just my bodyweight. I was depressed (not majorly ) about this and the fact I kept getting weaker. Today I finally realised, DUH! I've put on 30lbs, of course it's going to be harder. So for Phase II we are supposed to do Pull-ups but I'm doing Pull-downs instead for right now Wide Grip Pulldown, 3 sets- (w/straps) 130x8 135x5 130x7 Close Grip Pulldown, 3 sets- (w/o straps) 130x7 135x6 135x6 Deads, 3 sets- (w/straps) 225x9 275x7 285x6 One Arm row, 3 sets- (w/o straps) 60x9 70x8 80x7 Wow, I haven't done Full Deads in a LONG time. It's kinda hard with my back but I managed them. After the first set I thought I was going to have a heart attack though. I felt as though I just ran a marathon! I also have no skin left on my shins and knees, not looking forward to showering
	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...

05-11-2004, 04:07 PM	#243
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	I like stopping by here, and reading your journal rock. You are always so positive. Keep up the good work
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-11-2004, 04:09 PM	#244
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks buddy! I've never though about myself as positive though I want to be. I really appreciate 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...

05-11-2004, 07:21 PM	#245
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,308	Yo, rock! Good lifts! Looks like my lifts are giong up as well...(finally) I can feel ya on the pull ups! I remember ebing able to do ____ this many with weight attatched..now I can't...I too, have put on weight...Keep crankin! 'LIGHT WEIGHT, BROTHA!"
	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

05-12-2004, 05:12 AM	#247
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks Burner! Glad to hear your lifts are going up! Yeah Jodi, things have changed since deciding not to do the Comp! We have our work cut out for us when it's time to cut next year 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...

05-12-2004, 05:15 AM	#248
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Day 3 Phase II MP, 3 sets- 115x9 135x7 135x6 Arnold Press, 3 sets- 45x10 45x9 45x9 Side Lateral, 3 sets- 25x5 (WTF?!? I used to do 30 for more reps) 20x7 20x7 Rear Cable, 3 sets- 25x12 30x8 35x7 Shrug BB, 3 sets- 275x10 295x7 295x7 My shoulders really hurt during todays w/o and I think that affected weights also! The Side Laterals my shoulder kept popping on the way down and it hurt. Plus through all the exercises I had a burning sensation in my shoulder. Oh well, we'll see
	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...

05-12-2004, 06:00 AM	#249
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Your w/o's scare me.... Good work friend
	My Journal

05-12-2004, 07:35 AM	#250
X Ring training to be Goku Join Date: Sep 2003 Location: New England Posts: 696	rock do you have a different w/o than me? I dont have arnold press in there? I have widegrip upright row.

05-13-2004, 05:17 AM	#253
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Legs Today. Good workout, was worried because my Left Knee has been bothering me, but I made it through all right. Alot of pain in the beginning, but then it went away Squat, 3 sets- 205x8 215x8 225x8 Leg Press, 3 sets- 540x9 630x6 630x6 SLDL, 3 sets- 205x8 225x7 235x6 (coulda done more or went higher but my grip was giving out) Lying Leg Curl, 3 sets- 160x7 167.5x6 160x6 Leg Ext, 3 sets- 225x8 240x7 240x7 (one away from entire stack, yeah me )
	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...

05-13-2004, 08:10 AM	#255
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Leg wo looks good to me I wish I had a leg press machine or something like it for variety's sake.
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-14-2004, 05:55 AM	#256
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks GW! Ris, those weights are what? Like your warm-up?
	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...

05-14-2004, 06:00 AM	#257
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today was Arms. Another good workout. Really liking phase II so far. I think my strength really increased from Phase I EZ Bar Curl, 3 sets- 95x7 95x6 100x7 Sitting DB Curl, 3 sets- 40x7 40x7 40x6 Preacher, 3 sets- 75x8 95x6 80x7 Rope Pushdown, 3 sets- 110x10 120x7 120x8 CG Bench, 3 sets- (these were hard to do at first because my forearms and biceps were so pumped by now that my wrist had trouble bending when I brought the bar down. Pretty cool! 155x8 165x8 175x10 Cable Kickback, 3 sets- 20x12 35x6 30x9 W/O took just over an hour. No work today so I wasn't in a rush. I switched out Behind DB Extention for CG Bench because it's easier on my elbow and forearms.
	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...

05-14-2004, 06:25 AM	#258
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	...... like i pressed 187 for 1.... and you did 135 for 7.... You do very well bud
	My Journal

05-14-2004, 06:53 AM	#259
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Great job ! It 's always nice when the workouts are fun ! good job on cg bench !
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-14-2004, 03:37 PM	#260
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	Damn, your getting really strong!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-14-2004, 10:38 PM	#262
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	It will a bit yes, moreso on some -- biomechanically speaking.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

05-17-2004, 05:07 AM	#263
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks everyone! On a side note, I'm afraid I'll have to drop out of the program. I'll know on Saturday. I have some time off of work, our insurance check just came in so I'm going to get Lasik surgery. I'll find out if I'm a candidate on Sat, but I'm sure I am. I can lift afterwards, I just can't strain for 3 weeks or so. So I don't think that would work with this program
	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...

05-17-2004, 05:12 AM	#264
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Chest & Calves Someone really needs to teach people how to spot!! I ask for a spot on my last bench set. I asked for a lift-off (which I didn't get) and said I'm trying for how many I get plus 1-2 forced reps that I really want to work through. The guy was like "Alright, duh". So I start struggling on the 5th rep. Just going up a bit slower than the others but still getting it and this jackass grabs the bar and lifts it up. And that is how the next 2 reps were also. I was sooo mad. But oh well... BP, 3 sets- (I'm just writing what I got w/out forced or waiting reps) 235x6 240x6 245x4 Incline DB, 3 sets- 90x6 90x6 90x5 PecDeck, 3 sets- 225x8 232.5x5 210x5 Standing Calf, 3 sets- 260x7 260x6 260x6 Sitting Calf, 3 sets- 170x7 170x6 170x6
	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...