Saturday Fever

Drop the triples sooner and do singles. Progress 20-30 pounds each set of singles. That was an AWESOME workout. Big PR's already.

yay.

Paynne

How long did you have to take off for the lazik surgery? I've been thinking about getting it done. I hate taking time off that isn't scheduled.

Rocco32

Var- Thanks buddy, I'm pretty stoked about it! But that last one REALLY left me doozy!

SF- Thanks man, I really appreciate your support. I really didn't think I could go over 250 w/o my straps.

Paynne- Hey, what's up? Thanks for dropping by my journal I only had to take one day off of work. The day after surgery I was fine. I had it done on Fri at 4pm and was at work at the ER 11am Sunday morning. I definately recommend it. No "heavy" lifting though for 2 weeks!

I took a contrasting shower today. Are you sure that won't give me a heart attact, LOL!! My back really tightened up today at work, but it's doing much better now. Tomorrow hopefully will be ME Bench.

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

Nice deads rock!

P-side Inc.

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

PreMier

Be careful... dont want an eye popping out?

P-side Inc.

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

gwcaton

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

Rocco32

Jake- Thanks man! I appreciate the concern over an eye popping out. Only happened once so far, no big dealio!

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

ME Bench Day

CG Incline BB, 6 sets-
115x3, 135x3, 165x3, 185x1, 205x1, 155x6

SkullCrusher, 4 sets-
75x8, 95x7, 105x4, 105x3

Pushdowns, 4 sets-
120x9, 120x6, 110x7, 100x9

Side Lat Raise, 4 sets-
25x9, 25x6, 20x7, 20x6

BB Row, Tate Style, 4 sets-
135x8, 155x6, 135x7, 135x7

DB Curl, 3 sets-
45x8, 45x6, 30x15

W/O took 47min. I was happy with the Incline CG Bench. 225 used to be my max for regular incline so I though 205 wasn't too bad for a first time for CG. Did I move up the weights correctly this time or too fast this time?

The accessory lifts are less weight than normal. At first I was bummed by this but then I realised I put alot into the first exercise and then my RI's are very short which I'm not used to so I can't really compare them to the past. My tri's feel like they are going to explode right now!

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...

gwcaton

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

Saturday Fever

Progression on the CG Incline was spot on.

That's a hell of a session. CG Incline has got to be one of the most awkward lifts ever and you nailed it. Accessory work looks really solid, and your intensity (47 minutes) is EXCELLENT.

yay.

Jodi

I see your getting stronger already, good job

Essence EFA

Rocco32

Gary- Thanks buddy! I was really pleased with that lift.

SF- Yeah, it is an awkward lift but I knew I was going to be doing it so I've been practicing with the bar and light weight until I did it yesterday. So I had a fairly good feel for it by then.

Jodi- Thanks, soon I'll be lifting as much as you are! I think when you get a chance we need to go over diet again for this. I don't think I'm getting enough in me right now.

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

DE Squat Day

Box Squat, 10 sets-
155x2 (5 sets)
165x2 (5 sets)

Romanian Deads (or SDLD?), 4 sets-
185x10, 225x9, 245x6, 225x7

BB Shrugs, 5 sets-
205x14, 225x10, 225x8, 135x20, 155x17

Hack Squats, 4 sets-
90x10, 110x10, 120x10, 130x8

Leg Raises, 3 sets-
20, 12, 10

52 min

This Workout kicked my butt today. I'm still shaking and feel like I'm going to lose it. I figured it's be a pretty easy day, I was wrong!!!

Box Squats- I liked the box squats but it took a few sets to get the speed down. I don't think it was too heavy, it was getting used to the exercise. The last set though for some reason slowed down again.

Romanian Deads- Not sure if I'm actually doing Romanian Deads or SLDL. I think Romanian because I have quite a bend in the knees i think. Anyway, coulda gone heavier but my grip held me back. Also longer rest inbetween because it took longer before I could grip again. These REALLY wore me out. I was exhausted by the end of this exercise!!

I superset the Hacks and BB Shrugs to save time, I was running out. My legs felt like Jelly on the hack squats and again grip was a problem with Shrugs. By the time I got to leg raises I had ZERO energy so they sucked and I missed one set.

Today should actually be called GRIP DAY! LOL. Overall I'm happy though because I still pushed myself as far as I could go, no shame in that.

I need to redo my diet though also I think. I woke up this morning shaking and starving. Last night after my class I ended up going through Burger King which is something I NEVER do, but I was soooooo hungry I couldn't wait to get home. I could hardly make it through class. I didn't even feel this way when I was competition dieting. I haven't been eating Carbs after 3:00pm but I may have to rethink that too.

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...

Saturday Fever

Nice lifting!

Make sure you're squatting with a powerlifting form. That will ensure that your squat and deadlift complement each other and progress equally. Don't sweat the speed work. Just put on a real light weight and focus on exploding up from the box. Remember, from box to lockout in 1 second or less.

yay.

Rocco32

SF- Thanks. I think I'm using powerlifting form. I've read the article you posted in Mikes 3 or 4 journal a million times and try to emulate that. I'll try to take a video sometime and send it to you if I can figure that out! BTW, could you send me a link to the proper way to do Good AM and Bench (powerlifting style) since that's what I'll be doing this week?

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

Rock's Misc Fun Day

Pec Deck, 5 sets-
165x10, 165x10, 165x7, 135x10, 120x11

Sitting Calf, 5 sets-
80x19, 80x16, 70x17, 65x17, 45x20

Standing Calf, CAT Style-
82.5x20, 82.5x17, 82.5x12, 82.5x14, 82.5x14, 82.5x13, 82.5x12

Reverse Forearm w/bb, 2 sets-
40x18, 40x10

Reverse Forearm w/ DB, 4 sets-
15x14, 15x15, 15x13, 10x17

42 Min

The Pec Deck was no biggy, hurts my left arm a bit but bearable. Doesn't take long for me to get tired on it though, after the first few sets I have trouble even with lighter weights.

I didn't do as good on calves as last time IMO. But I did up the weight a bit this time also. I hate Standing Calf raises!! But regardless I think they got a good w/o.

I started using the BB for reverse forearm curls but it was twisting my left wrist weird and it hurt, I had to cut the second set short so I switched to db one side at a time. I think I'll stick with that from now on.

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...

gwcaton

Rock,

It's only been a week but what do ya think about your new program ?

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

Rocco32

Gary- I love this new program!!! I'm concerned about my diet with this program but otherwise I've never felt this beat after my w/o's. And it's only been a week but I feel a major difference in my tri's, forearms and back already. I definately recommend giving it a try!

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

DE Bench Day

Speed Bench, 10 sets-
165x3 (6 sets)
175x3 (4 sets)

Tate Press, 4 sets-
40x9, 45x6, 45x5, 45x5

One Arm Reverse Pushdown, 4 sets-
35x6, 25x9, 25x9, 30x8

Front Raise, 4 sets-
25x10, 30x4, 25x8, 20x10

CG Pulldown, 4 sets-
130x9, 140x4, 120x6, 110x7

EZ Bar Curl, 3 sets-
95x7, 85x7, 55x12

46 Min

Good Workout today but my elbow is starting to flare up again. Might have to go to wraps again Speed bench was good until towards the end when my arm started bothering me.

Tate Press, I like this exercise but it plays havoc with my wrists! I don't know if I can go much higher and keep my hands attatched

Front Raise- why can I do so many with 25lbs but when I switch to 30 I could hardly get 4 and the last 2 reps had body momentum too? That sucks!!

CG Pulldown and EZ bar curl, my arm was bothering me by this time so it kinda sucked. Well, that's about 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...

gwcaton

Rock,

wo looks good. If you figure why in re: the front raises let me know. That is a mystery. But sometimes even the slightest increase in weight can make a huge dif.

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

Saturday Fever

Workouts look really good. I'll get you that Good AM link asap.

yay.

Rocco32

Gary- Yeah, if I ever find out I'll let you know. It's just so weird. 10 reps with 25, hardly any with 30, and then high reps with 25 again. Maybe I just need to work on the 30's and slowly build up with them to break that plateau.

SF- Thanks man. Hope you had a good dinner last night, wink, wink!!

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

ME Squat Day

Box Squats, 7 sets-
135x3, 185x3, 205x3, 225x3, 245x1, 265x1, 275x MISS

Good Mornings, 4 sets-
95x10, 115x10, 135x9, 145x8

Reverse BB Row, 4 sets-
165x9, 165x7, 155x9, 155x7

Leg Press, 4 sets-
360x12, 450x10, 500x8, 500x8

57 min

What a workout today. Never got stuck doing a squat before. That's always been my fear. Guess i survived it huh? I knew I wasn't going to get 275 even before I tried, I struggled too much with 265. I'm afraid that I lean too far forward trying to get back up with the heavy weights. 265 was a mix between a squat and a good morning I think, LOL. Practice, practice, practice...

Wasn't sure if I did the Good mornings correctly or not. I used a shoulder width stance, tried to arch my back, bend my knees a bit and bend over parrellel while kicking my butt back and then coming up pulling my hips in. Correct or not?

The Leg press was exhausting after doing the squats. I can't handle as much weight or have as much endurance as normal. I think my lower back is going to kick my ass later today and tomorrow!

Oh, and I used a belt for the squats.

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...

Saturday Fever

Form on Good AMs sounds right. Just think "hips back, hips forward." Excellent session all around.

yay.

Rocco32

Yeah, except I can't move my back now LOL! It hurts soooooo bad. I can't bend over or anything.

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...

Saturday Fever

Do the alternating showers like Jen and Dan are doing. 10 minute shower, alternating hot and ice cold every 2 minutes.

Good AMs are really good for the lower back, but your body will want time to adjust. If you're feeling particularly wiley you could take an ice bath. Fill the tub with cold water and dump ice in it and just lay in that frozen mess for a good 10-15 minutes.

yay.