Rock's Hopefully P/RR/S Journal

Rocco32 · 07-16-2004, 01:00 PM

Shoulders/Calves RR

DB Press-
70x6.5, 65x6.5 (just couldn't get that last one)

Standing DB Press ( Palms facing each other)-
40x8, 40x7

Bent Lateral-
20x10, 25x10, 30x8

Side Lat Raise-
20x12, 15x16

Sitting Calf-
50x18, 50x15, 50x13

Forearm curl standing behind back-
45x20, 75x16

Also ran a few miles with Meghan and did Jiu-Jitsu class. Dislocated little finger and can't move my neck. Had a great time!!

**IainDaniel** · 07-16-2004, 01:15 PM

Does the wife not come out for the jogs anymore

Rocco32 · 07-16-2004, 02:07 PM

Haha, she made it once. That was all

PreMier · 07-16-2004, 05:34 PM

Quote:

Originally Posted by Jenny

Jenny--->

<---PreMier

PreMier · 07-16-2004, 05:35 PM

Dislocated finger? Ouch..

gwcaton · 07-16-2004, 05:37 PM

Quote:

Dislocated little finger and can't move my neck. Had a great time!!

Rock,
did you land on your head at some point in time ? That's a great time ? ! LOL J/K glad your enjoying it. I did when I was doing it.

Rissole · 07-16-2004, 10:18 PM

Hey Dave, go here (P/RR/S Infatuation.....) .

Don't kick my ass when you come ova to visit

Rocco32 · 07-17-2004, 07:46 AM

Quote:

Originally Posted by PreMier

Jenny--->

<---PreMier

That is hilarious!!

Rocco32 · 07-17-2004, 07:50 AM

Quote:

Originally Posted by gwcaton

Rock,
did you land on your head at some point in time ? That's a great time ? ! LOL J/K glad your enjoying it. I did when I was doing it.

I spent most of the 2 hours on my head and neck I think. Today I am really sore. No class today, i don't even know if I can lift weights LOL

Rocco32 · 07-17-2004, 07:52 AM

I don't think you have to worry about me Ris! You are going to do so well at that Comp!

Rocco32 · 07-17-2004, 11:22 AM

Bi's/Tri's RR

Dips-
35x7, 35x7, 35x6

Incline DB Curl-
35x12, 40x8

CG Incline Bench-
115x10, 135x9, 135x5

Concentration Curl-
30x12, 30x9

Rope Pushdown-
60x12, 70x8

Reverse BB Curl-
65x11, 65x9

My arms are killing me again!

And I think now that I broke the finger, it hurt soooo bad trying to curl and bench. It's all black and blue, swollen and I can't move it. Oh well, it's just a little finger

Rissole · 07-17-2004, 06:17 PM

Quote:

Originally Posted by rock4832

Oh well, it's just a little finger

Rocco32 · 07-19-2004, 06:00 AM

Chest Shock-

HS Bench Dropset, 2 sets-
150x12/100x12/50x10
150x8/100x8/50x12

Butterfly Dropset, 2 sets-
120x11/90x10/70x12
120x10/90x9/70x11

Incline DB (100 reps in 6 sets), 6 sets-
35x25/35x18/35x15/35x15/35x13/35x14

Decline Sit-ups, 2 sets-
15, 10

For those not familiar with GP's Shock week, this is not the optimum Shock routine. I had to tailor it because of availability and arm problems. Right now I cannot do flyes and that sucks!!!

That last set of Incline DB Presses was a killer. I picked the perfect weight also. Next time I'll do 40, prob take 7-8 sets to get to 100. Not sure how I'll do back yet for Shock. And holy crap does my finger hurt lifting weights. I took the splint off of it to lift but I think it's going back on

Jenny · 07-19-2004, 06:02 AM

Morning Rock!

Sorry you're having problems with injuries again

Jenny · 07-19-2004, 06:04 AM

Quote:

Originally Posted by PreMier

Jenny--->

<---PreMier

Rocco32 · 07-19-2004, 06:07 AM

Morning Jenny! Thanks, I just need to get creative about working around these injuries

Have a great rest of your day!!

Rissole · 07-19-2004, 06:16 AM

And you do that very well buddy

I'm of to bed

Rocco32 · 07-19-2004, 06:24 AM

Night Ris!

Sapphire · 07-19-2004, 07:47 AM

Hey Rock!

Rocco32 · 07-20-2004, 10:02 AM

Hey Saph! Having a good day?

Rocco32 · 07-20-2004, 10:05 AM

Back Shock

Lat Pulldown SS with Reverse Pulldown, 3 sets-
135x 10,9/ 125x 10,8/ 110x 12, 8

Cable Row SS with Underhand WG Row, 2 sets-
105, 75x12, 120,90x 10

WG Bent Row, 100 reps in 6 sets-
85x22/85x16/85x17/85x14/85x16/85x15

W/O kicked my butt today. I went to work traps and had no grip left or energy.

**IainDaniel** · 07-20-2004, 10:32 AM

Wuss

You act like you have a broken finger or something

gwcaton · 07-20-2004, 12:18 PM

Quote:

Originally Posted by IainDaniel

Wuss

You act like you have a broken finger or something

Thats funny !!!!! But a killer wo nonetheless. I was half way through reading it and thought OMG what is this guy doing !?

Rocco32 · 07-20-2004, 04:18 PM

Quote:

Originally Posted by IainDaniel

Wuss

You act like you have a broken finger or something

You crack me up buddy! Holding weights definately hurts it but what really killed it was rope pushdowns on Saturday. Nothing between the knotted rope and the pressure except a poor little broken pinky

Rocco32 · 07-20-2004, 04:19 PM

Quote:

Originally Posted by gwcaton

Thats funny !!!!! But a killer wo nonetheless. I was half way through reading it and thought OMG what is this guy doing !?

Thanks Gary. Your w/o's are killers! Mine can't compare to what you do. I've been thinking of stealing your exercises

Rissole · 07-20-2004, 04:25 PM

Quote:

Originally Posted by rock4832

W/O kicked my butt today. I went to work traps and had no grip left or energy.

thats what straps are for

Rocco32 · 07-20-2004, 04:26 PM

I HAD straps smartass!!!

I couldn't grip them!! LOL

PreMier · 07-20-2004, 05:17 PM

Is that a Laura Croft cartoon, or Belle from beauty and the beast?

gwcaton · 07-20-2004, 05:20 PM

Quote:

Originally Posted by rock4832

Thanks Gary. Your w/o's are killers! Mine can't compare to what you do. I've been thinking of stealing your exercises

Nice new avatar !

My exercises are yours to steal anytime

Rissole · 07-21-2004, 01:19 AM

Quote:

Originally Posted by rock4832

I HAD straps smartass!!!

I couldn't grip them!! LOL

I use figure 8 straps and you can just let the w8 hang on your wrists

07-16-2004, 01:00 PM	#121
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Shoulders/Calves RR DB Press- 70x6.5, 65x6.5 (just couldn't get that last one) Standing DB Press ( Palms facing each other)- 40x8, 40x7 Bent Lateral- 20x10, 25x10, 30x8 Side Lat Raise- 20x12, 15x16 Sitting Calf- 50x18, 50x15, 50x13 Forearm curl standing behind back- 45x20, 75x16 Also ran a few miles with Meghan and did Jiu-Jitsu class. Dislocated little finger and can't move my neck. Had a great 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...

07-16-2004, 01:15 PM	#122
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,545	Does the wife not come out for the jogs anymore 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

07-16-2004, 02:07 PM	#123
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Haha, she made it once. That was all 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...

07-16-2004, 05:35 PM	#125
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Dislocated finger? Ouch.. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

07-16-2004, 10:18 PM	#127
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Hey Dave, go here (P/RR/S Infatuation.....) . Don't kick my ass when you come ova to visit My Journal Last edited by Rissole : 07-17-2004 at 05:26 AM.

07-17-2004, 07:52 AM	#130
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	I don't think you have to worry about me Ris! You are going to do so well at that Comp! 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...

07-17-2004, 11:22 AM	#131
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Bi's/Tri's RR Dips- 35x7, 35x7, 35x6 Incline DB Curl- 35x12, 40x8 CG Incline Bench- 115x10, 135x9, 135x5 Concentration Curl- 30x12, 30x9 Rope Pushdown- 60x12, 70x8 Reverse BB Curl- 65x11, 65x9 My arms are killing me again! And I think now that I broke the finger, it hurt soooo bad trying to curl and bench. It's all black and blue, swollen and I can't move it. Oh well, it's just a little finger 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...

07-19-2004, 06:00 AM	#133
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Chest Shock- HS Bench Dropset, 2 sets- 150x12/100x12/50x10 150x8/100x8/50x12 Butterfly Dropset, 2 sets- 120x11/90x10/70x12 120x10/90x9/70x11 Incline DB (100 reps in 6 sets), 6 sets- 35x25/35x18/35x15/35x15/35x13/35x14 Decline Sit-ups, 2 sets- 15, 10 For those not familiar with GP's Shock week, this is not the optimum Shock routine. I had to tailor it because of availability and arm problems. Right now I cannot do flyes and that sucks!!! That last set of Incline DB Presses was a killer. I picked the perfect weight also. Next time I'll do 40, prob take 7-8 sets to get to 100. Not sure how I'll do back yet for Shock. And holy crap does my finger hurt lifting weights. I took the splint off of it to lift but I think it's going back 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...

07-19-2004, 06:02 AM	#134
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Morning Rock! Sorry you're having problems with injuries again

07-19-2004, 06:07 AM	#136
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Morning Jenny! Thanks, I just need to get creative about working around these injuries Have a great rest of your day!! 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...

07-19-2004, 06:16 AM	#137
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	And you do that very well buddy I'm of to bed My Journal

07-19-2004, 06:24 AM	#138
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Night Ris! 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...

07-19-2004, 07:47 AM	#139
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Hey Rock! Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

07-20-2004, 10:02 AM	#140
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Hey Saph! Having a good day? 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...

07-20-2004, 10:05 AM	#141
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Back Shock Lat Pulldown SS with Reverse Pulldown, 3 sets- 135x 10,9/ 125x 10,8/ 110x 12, 8 Cable Row SS with Underhand WG Row, 2 sets- 105, 75x12, 120,90x 10 WG Bent Row, 100 reps in 6 sets- 85x22/85x16/85x17/85x14/85x16/85x15 W/O kicked my butt today. I went to work traps and had no grip left or energy. 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...

07-20-2004, 10:32 AM	#142
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,545	Wuss You act like you have a broken finger or something 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

07-20-2004, 04:26 PM	#147
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	I HAD straps smartass!!! I couldn't grip them!! 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...

07-20-2004, 05:17 PM	#148
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Is that a Laura Croft cartoon, or Belle from beauty and the beast? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

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