Rocco32

Alright, new program new journal Out of all the programs I've tried P/RR/S has been the best suited for my body. I know which exercises to avoid and which ones not to go Power on so it seems my best shot to make gains and stay injury free!

Diet will be Atkins style with refeeds every 4-5 days. I'm really skeptical about this to be honest but I like trying new things. I really like Carb Cycling but I want to save that for Contest diet, I can't do it year round w/out going crazy. Please critique my diet as I'm not sure if I'm doing it correctly or not.

I'll also be doing 3-4 days of cardio, switching between sprints and longer distance running. Some for fat loss but mostly to get back in Cardiovascular shape. And I like it to be honest. Once it starts to get cold out again I'll probably back off a bit. I'll post my exercise in the next post!

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...

P-funk

No more westside training??

Are you doing a true Atkins diet and going into ketosis before the re-feeds? If so make sure your diet consists of 85% fat and a minimum of 1g per LB of bw. I suggest reading the Atkins book if that is what you are going to do. Make sure you take your vitamins and get lots 'o' fiber.

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Rocco32

Here is my W/O schedule. The days I scheduled for Abs and Calves I'll play by ear.

Monday- Chest/Calves/Abs
Power Week-
BB Bench Press, 3x 4-6
Incline DB, 3x 4-6
Decline BB, 2x 4-6

RR Week-
Incline BB, 3x 6-8
DB Bench, 3x 8-10
Butterfly, 2x 10-12

Shock Week-
Flye/BB Bench, 2x 8-10
HS Bench Dropset
Incline DB, 100 reps in 6 sets or less

Tuesday- Back/Traps (45 min run)
Power Week-
Deadlift, 3x 3-6
Reverse Bent Row, 3x4-6
Weighted Chin, 3x 4-6
CG Seated Row, 2x 4-6
BB Shrug, 5x 4-6

RR Week-
CG Weighted Chin, 2x 6-8
Wide Grip Bent Row, 2x 8-10
Good AM, 2x 10-12
Pullover, 2x 12-15
DB Shrug, 3x 15-20

Shock Week-
Pullover/WG Pulldown, 2x 8-10
CG Pulldown/Reverse Grip Pulley Row, 2x 8-10
WG Pull-up, 50 reps in 6 sets or less
BB Shrug, Dropset, 10-12 reps

Wed- Off (45 min run)

Thursday- Shoulders/Calves/Abs (Sprints)
Power Week-
MP, 3x 4-6
Lateral Raise, 3x 4-6
Reverse Pec Deck, 3x 4-6

RR Week-
DB Press, 2x 6-8
Bent Lateral, 3x 8-10
Cable Side Lateral, 2x 10-12

Shock Week-
Seated side Lateral/DB Press, 2x 8-10
Bent Lateral/Standing Lateral, 2x 8-10
Cable Front Raise Dropset, 1x 6-8

Friday- Quads/Hams (maybe 45 min run)
Power Week-
Squats, 3x 4-6
Leg Press, 3x 4-6
Single Leg Ext, 2x 10-12
Lying Leg Curl, 3x 4-6
SLDL, 3x 4-6

RR Week-
Hack Squat, 3x 10-12
BB Lunge, 3x 12-15
Leg Ext, 3x 15-20
Lying Leg Curl, 2x 6-8
SLDL, 2x 8-10
Single Leg Curl, 2x 10-12

Shock Week-
Leg Ext/Front or Reg Squat, 2x 8-10
Leg Ext/ Leg Press, 2x8-10
Lunge Dropset, 1x 8-10
Lying Leg Curl/SLDL, 2x 8-10
Single Leg Curl Dropset, 1x 8-10

Saturday- Bi's/Tri's/Calves/Abs (Sprints)
Power Week-
CG Bench, 2x 4-6
Pushdown, 2x 4-6
One Arm Reverse Pushdown, 2x 4-6
EZ Bar Curl, 2x 8-12
Preacher Curl, 2x 8-12
Hammer Curl, 2x 8-12

RR Week-
Weighted Dip, 3x 6-8
Incline CG Bench, 2x 8-10
Rope Pushdown, 2x 10-12
Incline DB Curl, 2x 10-12
Concentration Curl, 2x 10-12
Reverse BB Curl, 2x 10-12

Shock Week-
Tate Press/CG Bench, 1x 6-10
Rope Pushdown Dropset, 1x 6-10
Dip Dropset, 1x 6-10
Preacher curl/Reverse Curl, 1x 8-12
DB Curl Dropset, 1x 8-12
Tower of Pain EZ Bar Curl, 1 set

Sunday- Off

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

I really liked Westside, but I can't afford to keep getting injured. I think the Speed squats and continously heavy weights killed my tendons and joints which I have problems with. Only took 2 weeks on it to be completely useless in the gym and that usually takes a lot longer with any other program.

Have you done this diet before Patrick? Really, all that fat? Wow, I'll need to sit down and look at my macros. I've been eating more fat but was still trying not to go overboard with 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...

gopro

If your goal is size, P/RR/S is superior to Westside.

Monday- Chest/Calves/Abs
Power Week-
BB Bench Press, 3x 4-6
Incline DB, 3x 4-6
Decline BB, 2x 4-6

GOOD

RR Week-
Incline BB, 3x 6-8
DB Bench, 3x 8-10
Butterfly, 2x 10-12

GOOD

Shock Week-
Flye/BB Bench, 2x 8-10
HS Bench Dropset
Incline DB, 100 reps in 6 sets or less

NO SECOND SUPERSET?

Tuesday- Back/Traps (45 min run)
Power Week-
Deadlift, 3x 3-6
Reverse Bent Row, 3x4-6
Weighted Chin, 3x 4-6
CG Seated Row, 2x 4-6
BB Shrug, 5x 4-6

GOOD

RR Week-
CG Weighted Chin, 2x 6-8
Wide Grip Bent Row, 2x 8-10
Good AM, 2x 10-12
Pullover, 2x 12-15
DB Shrug, 3x 15-20

YOU CAN RR ON THE SHRUGS AS WELL.

Shock Week-
Pullover/WG Pulldown, 2x 8-10
CG Pulldown/Reverse Grip Pulley Row, 2x 8-10
WG Pull-up, 50 reps in 6 sets or less
BB Shrug, Dropset, 10-12 reps

NO LAT DROPSET?

Wed- Off (45 min run)

Thursday- Shoulders/Calves/Abs (Sprints)
Power Week-
MP, 3x 4-6
Lateral Raise, 3x 4-6
Reverse Pec Deck, 3x 4-6

GOOD

RR Week-
DB Press, 2x 6-8
Bent Lateral, 3x 8-10
Cable Side Lateral, 2x 10-12

GOOD

Shock Week-
Seated side Lateral/DB Press, 2x 8-10
Bent Lateral/Standing Lateral, 2x 8-10
Cable Front Raise Dropset, 1x 6-8

GOOD

Friday- Quads/Hams (maybe 45 min run)
Power Week-
Squats, 3x 4-6
Leg Press, 3x 4-6
Single Leg Ext, 2x 10-12
Lying Leg Curl, 3x 4-6
SLDL, 3x 4-6

WHY SO HIGH IN REPS ON SINGLE EXTENSIONS?

RR Week-
Hack Squat, 3x 10-12
BB Lunge, 3x 12-15
Leg Ext, 3x 15-20
Lying Leg Curl, 2x 6-8
SLDL, 2x 8-10
Single Leg Curl, 2x 10-12

GOOD

Shock Week-
Leg Ext/Front or Reg Squat, 2x 8-10
Leg Ext/ Leg Press, 2x8-10
Lunge Dropset, 1x 8-10
Lying Leg Curl/SLDL, 2x 8-10
Single Leg Curl Dropset, 1x 8-10

ON SECOND QUAD SS, GO WITH LEG PRESS FIRST AND EXT SECOND

Saturday- Bi's/Tri's/Calves/Abs (Sprints)
Power Week-
CG Bench, 2x 4-6
Pushdown, 2x 4-6
One Arm Reverse Pushdown, 2x 4-6
EZ Bar Curl, 2x 8-12
Preacher Curl, 2x 8-12
Hammer Curl, 2x 8-12

WHY THE HIGH REPS ON LAST 3 EXERCISES

RR Week-
Weighted Dip, 3x 6-8
Incline CG Bench, 2x 8-10
Rope Pushdown, 2x 10-12
Incline DB Curl, 2x 10-12
Concentration Curl, 2x 10-12
Reverse BB Curl, 2x 10-12

NO RR ON YOUR BI MOVEMENTS?

Shock Week-
Tate Press/CG Bench, 1x 6-10
Rope Pushdown Dropset, 1x 6-10
Dip Dropset, 1x 6-10
Preacher curl/Reverse Curl, 1x 8-12
DB Curl Dropset, 1x 8-12
Tower of Pain EZ Bar Curl, 1 set

GOOD
Sunday- Off

All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager

P/RR/S DVD and E-Book now available!
P/RR/S DVD http://www.home-gym.com/erbrporepras.html
P/RR/S E-BOOK html www.X-traordinaryWorkouts.com


Monthly columnist for Muscular Development and Ironman magazines.

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
Send me a PM or e-mail if interested. Thank you.

Rocco32

Isn't Goprol awesome!!! Thanks for looking this over. Here are my explanations and we'll see if we can work around them.

1. For Chest Shock what do you suggest for a second Superset? Flyes, Cable Crossovers and Pec deck inflame the tendonitis in my forearms for some reason so I wasn't sure what the superset should be.


2. For Back shock I was going to do Wide-grip pullups rather than dropset so I can improve my pull up capacity. But I'll switch to Wide grip pulldown Dropset instead

3. Quad power week I have the leg ext higher in reps because leg ext hurt my knees when I go heavy. I've noticed when I go heavy the next day my knees hurt to walk and it really hurts to squat. I thought I can bypass that maybe by keeping the reps higher. What do you think?

4. And all the bi movements are higher reps because of the tendonitis again. Comes out when I go heavy, so again I was hoping to go lighter and higher reps. Again I'm open to your opinions on this!

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

Best of luck. I hope you can get to a place where your tendonitis doesn't bother you. Or at least allows you to come to some agreement with it.

Do you currently take any MSM or similar to help with it?

yay.

Rocco32

SF- Thanks! I do take Glucosamine, Chondroitin and CSA everyday. Sometimes makes me wonder how well the stuff really works! But I'm afraid to stop taking it because if it is working think how pathetic I'd be w/out it 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...

gwcaton

Good luck Rock !
For someone who wants it as bad as you seem to I hope you get it !

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

Did sprints this morning. Felt so good to run outside again! Went to the track and would sprint 100meters, jog 100, on and on. Did 10 sprints after warming up. Kicked my butt!! It's amazing to me, running 5 miles is nothing compared to doing sprints for 1.25 miles.

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

Thanks Gary! I DO want it bad. It's not so much a great body or anything. It's the fact that I LOVE to w/o and it's my release. I don't get excited about much but I'm always excited about the gym so it's real crappy when I keep getting hurt and having to stay away! Needless to say I can't wait for Monday to get here

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

MSM is pretty cheap. Maybe take a look at adding that to your regimen. If it doesn't help, it'll only be a waste of a few bucks.

yay.

PreMier

Good luck rock! I also recomend MSM. You can get it in glucosamine pills. Hit me up if you want a link to what I use.

P-side Inc.

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

Rocco32

Thanks Jake. Sure, send me a link! Have you tried your sled yet or heard back from westside?

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

Nope, dont plan on using the sled untill I am somewhat in cardiovascular shape. And still no reply from Westside.

Here David: http://www.medicalprovisions.com/miv...de=GLUCOSAMINE

P-side Inc.

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

Rocco32

Thanks Jake, I'll order some on Monday!

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 did 4 1/2 miles on the track. Lisa came with me which was pretty cool. I did it including the a warm-up lap in about 40 min. Again, it's so nice to run outside. Feeling a bit of pain in the shins though so I'll ice'm today and then my next jogging day is Tue. Should be fine by then

BTW, I have my interview with Lockheed and Martin on Wednesday. Wish me luck, I really want this job. I'm afraid having bad credit will keep me from getting the security clearance and that would devastate 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...

P-funk

Yeah, if you are doing a true ketogenic diet you need all that fat for fuel and to spare muscle since carbohydrates are no longer available. I have tried ketogenic diets before. I hate it so much!! But that is what a true ketogenic diet looks like as far as macros go.

E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs

Online Consulting/Program Design

Reality Based Fitness Podcast

Check me out on Twitter!

Subscribe to our free monthly newsletter!

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Sapphire

[quote=rock4832]Isn't Goprol awesome!!!


YES HE IS!!!

Good luck Rock, I will be following your journal!

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=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622

Rocco32

Patrick- why didn't you like this diet? So far I think it's pretty fun. I get to eat things I haven't been able to eat in forever!

Sapphire- Thanks for stopping in! Always nice to be visited by hot ladies of IM!

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...

Jenny

Hey Rocky!

I hope Gopro's program will suit your body better and keep injury free! It's going to be interesting to follow since Justin and I will try the program too Let's get BIIIIG!!

Have a great day! Work today?

Rocco32

Thanks Jen. I did GP's program before and really liked it! I think I know what exercises to avoid now although it's hard since some are my fav's! But this will be fun the 3 of us starting together. It'll help when we train together over here I'm starting with RR though to ease into it from my inj.

Yeah, I work today What about you? Have a good one 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...

Rocco32

Day 1 Gopro's W/O.

Chest/Calves/Abs RR

Incline Barbell, 3 sets-
185x6, 185x6, 165x6

DB Bench, 3 sets-
60x10, 65x10, 65x10

Decline HS, 1 set- (was playing around until the pec deck was free )
180x10

Pec Deck Flye, 3 sets-
120x12, 127.5x10, 120x10

Standing Calf, 3 sets-
95x20, 95x18, 95x16

Decline Sit-up, 3 sets-
10x18, 10x12, 0x12

Overall I was happy with the w/o today considering I haven't had carbs since Thursday and I've been outta the gym for a week. Strength seemed to be there but not endurance, weights or reps kept dropping and I felt tired. NO PAIN IN THE ARMS THOUGH!!

W/O Time- 34 min.

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...

calalily1972

I agree with Funky. I hate keto diets. It's so hard to build any muscle on them, people tend to turn refeeds into cheat days because they are too deprived of carbs and worst all, for me anyway, trouble digesting carbs properly after low carb diets.

Rocco32

Well, I'm going to try to give it about a month and form my opinion. It's a weird diet and it's certainly not hard at all. And I'm never hungry. I try to keep my refeeds to 3 hours and I think thursday I took in 300g of carbs in that 3 hours. Probably not enough. But I like it so far just because I don't like carbs that much to begin with. I have lost weight, but it's hard to tell how much is muscle and how much is fat (or water).

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

Went running this morning. Had a running partner today, a nurse from the ER It was a lot of fun but it was a slow pace. Went about 2.5 miles then I ran by myself at a faster pace for a lap. She wants to run again on Fri so that's cool. I'll hit back later this afternoon.

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

Was she hot?

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

gopro

Always an important question

All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager

P/RR/S DVD and E-Book now available!
P/RR/S DVD http://www.home-gym.com/erbrporepras.html
P/RR/S E-BOOK html www.X-traordinaryWorkouts.com


Monthly columnist for Muscular Development and Ironman magazines.

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
Send me a PM or e-mail if interested. Thank you.

Rocco32

Unfortunately incredibly hot! She is awesome!!!

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...

calalily1972

Good luck with this Rock I hope it works out for you