Thread: Rock's P/RR/S Part II

Originally Posted by rock4832

When my elbow is good I always go with Gopro's routine. The doc I've been seeing is actually doing wonders for me (go figure, with all the money I'm giving him LOL) So I'm trying P/RR/S Part II. I've pieced my program together following the mighty Ris's journal. So hopefully Eric and Pete will be in here to make sure everything is on the right page. Did first Power w/o today to see how my arm would do and I made it through! So here we go, wish me luck with the elbow (and now shoulder)!

GL !! Let's see the workout!!

Power Chest/ABS[U]

Bench-
250x1/ 255x1/255x1/ 255x1/ 255x1/ 260x1 (barely)

Incline DB-
95x6/ 95x5/ 95x3.5

Decline HS-
290x6/ 300x4/ 270x4

Rope Crunch-
130x10/ 150x7/ 150x5

Crunch Machine-
155x7/ 155x6/ 155x5

Great Workout today!! Elbow hurts some but not like it normally would! With the BP going up was slow but I made it

Thanks YM!

Good deal Rock.....I tweaked my elbow last week during the shoulder/tris session, but no biggie, I continued on with it and went on to finish the rest of my week without any problems....phew..scared me there....

Anyway Rock, I'll be by here more often as soon as things slow down some at work....Either way, keep up the good work....

Thanks Tony! Be careful with the elbow, I don't want to hear you've messed yours up as well. Sounds like you've been doing well! I look forward to you being a regular in here

Originally Posted by rock4832

Thanks Tony! Be careful with the elbow, I don't want to hear you've messed yours up as well. Sounds like you've been doing well! I look forward to you being a regular in here

I too look forward to be here more often, as long as the kids allow it and work...

Almost got into a fight today, I was SO FREAKING MAD!!! I'm getting ready for my second set of Benching and I'm looking for 2 2.5lb plates to add on. The gym is packed so I'm walking down looking for the weights. There is a guy on the doing squats on the Smith machine and there are 2 2.5lb plates on the side of the Smith Machine (which is for anyone to take, not just whoever is using the smith machine). So I stand there for a sec waiting for him to finish so I can just be polite and ask if he minds if I take them. Well he just keeps squatting (must be doing 100 reps or something with 10lbs). So I take the plates and start walking back. He must have said something but I had my music on so I didn't hear him. I get back to the bench, put the weight on and notice movement outta the corner of my eye. I turn around and the guy is standing down there yelling "Mutherfuc*er" at me and flipping me the bird. Not really called for but I'm still a nice guy and figures for some reason he does want the weight. So I don't do my set, I take off the weight walk down to him and say "Sorry, I didn't know you needed this. Here you are" and I start to put the weights on the side of the Smith Machine. He yells back "Well I don't need them now Di*khead", slams the weight he was taking off the bar down on the ground and walks to the other side of the gym.

I was sooooo mad, but I didn't say anything. Just looked after him for a sec and bit my cheek. I'm proud I didn't instigate anything further, but what a jerk! I'm still mad when I think about that. Like he has a stockhold on all weight plates around his area or something. Oh well, just wanted to vent that.

Originally Posted by rock4832

Almost got into a fight today, I was SO FREAKING MAD!!! I'm getting ready for my second set of Benching and I'm looking for 2 2.5lb plates to add on. The gym is packed so I'm walking down looking for the weights. There is a guy on the doing squats on the Smith machine and there are 2 2.5lb plates on the side of the Smith Machine (which is for anyone to take, not just whoever is using the smith machine). So I stand there for a sec waiting for him to finish so I can just be polite and ask if he minds if I take them. Well he just keeps squatting (must be doing 100 reps or something with 10lbs). So I take the plates and start walking back. He must have said something but I had my music on so I didn't hear him. I get back to the bench, put the weight on and notice movement outta the corner of my eye. I turn around and the guy is standing down there yelling "Mutherfuc*er" at me and flipping me the bird. Not really called for but I'm still a nice guy and figures for some reason he does want the weight. So I don't do my set, I take off the weight walk down to him and say "Sorry, I didn't know you needed this. Here you are" and I start to put the weights on the side of the Smith Machine. He yells back "Well I don't need them now Di*khead", slams the weight he was taking off the bar down on the ground and walks to the other side of the gym.

I was sooooo mad, but I didn't say anything. Just looked after him for a sec and bit my cheek. I'm proud I didn't instigate anything further, but what a jerk! I'm still mad when I think about that. Like he has a stockhold on all weight plates around his area or something. Oh well, just wanted to vent that.

DAMN... you have some major patience... I got pissed just reading this!!! (Mind you I'll a little bent today! lol)

Good for you for not stooping to the same level.

Hey Rock


On the incline Db press is that 95 lb Db's for 6 reps or 95 reps w/6 lb. Db's ?

J/K

How the hell do you guys get those huge DB's up into position? I could probably do some heavy db benches but I can't get them up into the start position. I'm a wimp

Why are you bent today Kerry? Oh and thanks, that makes me feel better. I don't know if I can put up with that again from the same guy.

I would have killed him right there

Someday I will be as strong as you.

Good luck on the new journal Rock!

Originally Posted by gwcaton

Hey Rock


On the incline Db press is that 95 lb Db's for 6 reps or 95 reps w/6 lb. Db's ?

J/K

How the hell do you guys get those huge DB's up into position? I could probably do some heavy db benches but I can't get them up into the start position. I'm a wimp

Haha, giving me grief already! LOL. If it was 6lbs I wouldn't get more than 20 reps out, HA!

It's taken alot of practice for me and I can't go over 75lb for DB Military Press. But I place the db on my thigh as I sit, and then kick each DB up with my leg and let it fall into place! And you are definately NOT a wimp!!!!

Originally Posted by PreMier

I would have killed him right there

Someday I will be as strong as you.

I felt like it Jake, I really did. But bye bye goes my clearance if something like that happened

You were MUCH stronger than me and in a little while you'll be past me again! Makes me mad

Things are looking good in here!

Originally Posted by JerseyDevil

Good luck on the new journal Rock!

Thanks JD! Hope to see you in here You always have good ideas.

Originally Posted by Jenny

Things are looking good in here!

Thanks, think I decorated nicely?! LOL. Thanks for dropping by. Hows everything going?

Originally Posted by rock4832

Why are you bent today Kerry? Oh and thanks, that makes me feel better. I don't know if I can put up with that again from the same guy.

Ah, just had a shitty day, dealing with some personal issues but I'm great now!
Could it be because I just blew my diet and had 3 slices of pizza and two frosted chocolate squares. LMAO

Originally Posted by BritChick

Ah, just had a shitty day, dealing with some personal issues but I'm great now!
Could it be because I just blew my diet and had 3 slices of pizza and two frosted chocolate squares. LMAO

Hmmmm... good thing you didn't have my weekend then (food wise) it was awful. I asked Gopro what BF % I could get up to that he can get me in competition shape in 16weeks and he said try not for higher than 12%. Whoops! LOL, I better drop about 10% here soon, LOL.

Sorry you had a crappy day, hope your having a better night!

Yeah, my night is good thanks.

Good, hot people shouldn't have bad nights, LOL

Power Back and Calves-

Weighted Pull-up-
10x1/ 20x1/ 25x1/ 25x1/ 25x1/ 30x1 (normally I wouldn't be happy with only 25lbs added on, but considering I'm also 30lbs heavier than last time I did this I'm pretty pleased! )

Bent Row-
205x6/ 215x4.5/ 215x4

Deads-
385x1/ 395x1/ 405x1/ 405x1/ 405x1

Cable CG Row-
150x6/ 150x5/ 160x3

Seated Calf-
135x6/ 185x5/ 185x6

Standing Calf-
255x6/ 275x5/ 275x5

Did 27min on Elliptical.

Wow, great w/o. Quite a few PB's and they felt good! The Deads surprised me and I felt every lb too, LOL. I'm supposed to do 6 sets of x1, but the 5th set I did was slow and I felt my form going some. I didn't want to risk injury pushing it and my energy was going down pretty quick so I left it at 5 sets but I'm still stoked overall!

Originally Posted by rock4832

Power Back and Calves-

Weighted Pull-up-
10x1/ 20x1/ 25x1/ 25x1/ 25x1/ 30x1 (normally I wouldn't be happy with only 25lbs added on, but considering I'm also 30lbs heavier than last time I did this I'm pretty pleased! )

Bent Row-
205x6/ 215x4.5/ 215x4

Deads-
385x1/ 395x1/ 405x1/ 405x1/ 405x1

Cable CG Row-
150x6/ 150x5/ 160x3

Seated Calf-
135x6/ 185x5/ 185x6

Standing Calf-
255x6/ 275x5/ 275x5

Did 27min on Elliptical.

Wow, great w/o. Quite a few PB's and they felt good! The Deads surprised me and I felt every lb too, LOL. I'm supposed to do 6 sets of x1, but the 5th set I did was slow and I felt my form going some. I didn't want to risk injury pushing it and my energy was going down pretty quick so I left it at 5 sets but I'm still stoked overall!

DAMN... great weights!

Thanks Kerry!!

Oh, and update on the elbow. Does it hurt? Why yes it does. Is it killing me? NOPE Doing just fine Thank you!!! My VPX Glucosa cream came last night too so I started using that today. I'll give feedback on it when the bottle is gone.

Good luck with the new wo Rock. I started it about 6 weeks ago.

Thanks Paynne! I like it so far! I've done regular P/RR/S a few times and had great results and I've been itching to do phase II.

Damn, your strong. I cant believe you have put on 30lbs!