Rock's Journal of FUN!!!

Rocco32 · 11-02-2004, 07:51 AM

Quote:

Originally Posted by Luke9583

Hey! no prob bob. I"ll be followin' along. I've get similar bench goals.

Cool. I was making pretty good progress toward it, but I need to back off a bit because of my elbow. I'll still get there, but a little more slowly, LOL

GoalGetter · 11-02-2004, 08:21 AM

Hey man, just bookmarkd your journal of fun!

Good luck!

Rocco32 · 11-02-2004, 10:18 AM

Quote:

Originally Posted by GoalGetter

Hey man, just bookmarkd your journal of fun!

Good luck!

Oh look who finally came in, LOL. Thanks Ivy. It's going to be fun kicking everyone's ass,

Especially since I have no idea what i'm doing in the gym or with diet anymore, LOL

naturaltan · 11-02-2004, 11:08 AM

Just let the gym become part of your day ... if you eat junk/treats, do it in moderation and enjoy life.

Rocco32 · 11-02-2004, 11:11 AM

Exactly NT. And even though I don't eat junk/treats anymore, I've become soooo preoccupied that I CAN'T eat a tomatoe, or regular pasta sometimes or a piece of WW or nut bread. I've eaten the same exact few food for the past year I'm going crazy, LOL.

camarosuper6 · 11-02-2004, 02:23 PM

I got two words for you.

Weak Sauce

Rocco32 · 11-03-2004, 05:31 AM

Squat-
135x3/ 185x3/ 205x3/ 225x3/ 245x3/ 265x1/ 275x1/ 285x1

T-Bar Row- First time doing this, set it up in the corner of the cage
75x12/ 90x10/ 100x9/ 90x8/ 75x10

BB Row- Parallel to floor
135x8/ 95x10/ 95x10/ 95x9/ 95x8

CG Pulldown-
100x9/ 90x9/ 80x11/ 90x8

Preacher Curl-
55x12/ 55x10/ 55x9/ 55x7/ 35x15

Wrist Curl-
60x15/ 60x14/ 50x14/ 50x12

Reverse Wrist Curl-
30x20/ 30x15/ 30x13

Good W/O. Arm was hurting pretty good though. Excited about the Squats!

Rocco32 · 11-03-2004, 05:33 AM

Quote:

Originally Posted by camarosuper6

I got two words for you.

Weak Sauce

I got two words for you- YOUR FIRED

Couldn't think of anything else. I'm horrible at trash talk, LOL

But, I'm good at winning

yellowmoomba · 11-03-2004, 05:57 AM

Nice job on the squats

How'd you like the T-Bar Rows ?

**P-funk** · 11-03-2004, 06:06 AM

Quote:

T-Bar Row- First time doing this, set it up in the corner of the cage

I gave up on that exercise. I find it brutal on my spinal erectors.

Luke9583 · 11-03-2004, 06:23 AM

Interesting w/o

squats look great! makes me think I should go for lower reps and up the weight.

**IainDaniel** · 11-03-2004, 06:46 AM

Congrats on the PB for Squats. What type of Squats?

Paynne · 11-03-2004, 07:20 AM

Quote:

Originally Posted by P-funk

I gave up on that exercise. I find it brutal on my spinal erectors.

Yeah I just do them on the machine where you're laying face down at an angle.

Rocco32 · 11-03-2004, 10:04 AM

Quote:

Originally Posted by yellowmoomba

Nice job on the squats

How'd you like the T-Bar Rows ?

Thanks YM. Though I know that's nothing to you, LOL. I really liked the T-Bar Rows for my back, but it was killing my lower back.

Rocco32 · 11-03-2004, 10:05 AM

Quote:

Originally Posted by P-funk

I gave up on that exercise. I find it brutal on my spinal erectors.

Yeah, me too. My spinal erectors were hurting during the exercise. But I felt like I was working my lats like they haven't been worked before.

Rocco32 · 11-03-2004, 10:06 AM

Quote:

Originally Posted by Luke9583

Interesting w/o

squats look great! makes me think I should go for lower reps and up the weight.

Yeah, very interesting LOL. Just making crap up as I go now

It's alot of fun to pick one exercise and do that with!

Rocco32 · 11-03-2004, 10:07 AM

Quote:

Originally Posted by IainDaniel

Congrats on the PB for Squats. What type of Squats?

Thanks Iain. They were regular squats. Feet a bit wider than shoulder width going parallel. At first I didn't think I'd come back up and that pissed me off so I did, LOL. Mighta went higher but wanted to end it on a good note.

**P-funk** · 11-03-2004, 10:07 AM

Quote:

Originally Posted by rock4832

Yeah, me too. My spinal erectors were hurting during the exercise. But I felt like I was working my lats like they haven't been worked before.

Yeah, it has a weird pull on the lats. take your pic though.....herniate a disk or work your lats? I'd rather do something supported like lying face down on an incline bench and rowing with dumbells. With any bent over exercise, as you get tired even the slightest bit of trunk flexion with weight can cause the disks to buldge. I haven't done bent over rows in months either.

Rocco32 · 11-03-2004, 10:08 AM

Quote:

Originally Posted by Paynne

Yeah I just do them on the machine where you're laying face down at an angle.

Our gym doesn't have that

For such a "nice" gym they lack alot of essential equipment IMO.

Rocco32 · 11-03-2004, 10:09 AM

Quote:

Originally Posted by P-funk

Yeah, it has a weird pull on the lats. take your pic though.....herniate a disk or work your lats? I'd rather do something supported like lying face down on an incline bench and rowing with dumbells. With any bent over exercise, as you get tired even the slightest bit of trunk flexion with weight can cause the disks to buldge. I haven't done bent over rows in months either.

So do you recommend doing the hammer strength rows? When I tried rowing on an incline bench, seemed the bench kept getting in my way and limiting my ROM.

**P-funk** · 11-03-2004, 10:11 AM

Quote:

Originally Posted by rock4832

So do you recommend doing the hammer strength rows? When I tried rowing on an incline bench, seemed the bench kept getting in my way and limiting my ROM.

Hammer rows are good
Support rows are what I do a lot, I like those
machine rows are good
one arm dumbell rows are good (because you are supporting yourself with your non working hand.)
cable rows are okay too (just be careful with spinal flexion)

If the bench is getting in the way on the incline rows then lower the weight and flare your elbows out more. Then you will be pulling hte dumbells further out and not hitting the bottom of the bench.

bludevil · 11-03-2004, 10:52 AM

Good luck on your new plan Rock. Sounds a lot more fun than training for a comp. Yeah your right regaring eating the same foods all the time. I kind of went through the same thing. As many of you know, especially when your married, it REALLY takes both people to make or break a diet/routine. My wife does all the cooking and she was starting to get tired of cooking/eating the same boring foods to fit my diet needs. She's now pregnant (boy due in december, we have a 2 year old girl also), and she finally laid down the law. Either I eat what she wants to cook or I don't eat at all. So now I enjoy more foods but throw in a little cardio. So far it's worked pretty good. Most important above all, just keep things in perspective and ENJOY what your doing. Sometimes working out seems more like a job than a hobby.

yellowmoomba · 11-03-2004, 11:04 AM

Quote:

Originally Posted by P-funk

Hammer rows are good
Support rows are what I do a lot, I like those
machine rows are good
one arm dumbell rows are good (because you are supporting yourself with your non working hand.)
cable rows are okay too (just be careful with spinal flexion)

If the bench is getting in the way on the incline rows then lower the weight and flare your elbows out more. Then you will be pulling hte dumbells further out and not hitting the bottom of the bench.

That's a good list P!!

I like one arm dumbell rows best

Also seated one arm cable rows really hit the middle of my upper back too!!!!

BTW - P

What's the big difference when doing bend over rows whether you use a overhead or underhand grip???? I'm just getting used to this exercise.

gwcaton · 11-03-2004, 11:40 AM

Hey Rock ,

You having fun yet ? LOL

Workouts are looking pretty good, Lots of variety

**P-funk** · 11-03-2004, 11:47 AM

Quote:

What's the big difference when doing bend over rows whether you use a overhead or underhand grip???? I'm just getting used to this exercise

Plane of motion really. I made a big post on this in the traiing forum a long time ago. Basically with and underhad grip your shoulder will be moving more in the sagital plane (shoulder extension), not to mention your biceps can apply more force in this position. With the overhand grip you are working more in the horizontal plane (horizontal shoulder extension) as your elbows flare out more. The difference here is what muscles are working at the shoulder girdle (the scapula). On sagital plane movements you have some rotation and the adduction of the scapula. With horizontal extension you have just adduction which will realy nail your rear delts and mid traps (trap 3).

11-02-2004, 11:08 AM	#34
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,920 Photos: 7	Just let the gym become part of your day ... if you eat junk/treats, do it in moderation and enjoy life.
	just kick'in it in the ole Charger

11-02-2004, 11:11 AM	#35
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Exactly NT. And even though I don't eat junk/treats anymore, I've become soooo preoccupied that I CAN'T eat a tomatoe, or regular pasta sometimes or a piece of WW or nut bread. I've eaten the same exact few food for the past year I'm going crazy, 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...

11-02-2004, 02:23 PM	#36
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	I got two words for you. Weak Sauce
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-03-2004, 05:31 AM	#37
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Squat- 135x3/ 185x3/ 205x3/ 225x3/ 245x3/ 265x1/ 275x1/ 285x1 T-Bar Row- First time doing this, set it up in the corner of the cage 75x12/ 90x10/ 100x9/ 90x8/ 75x10 BB Row- Parallel to floor 135x8/ 95x10/ 95x10/ 95x9/ 95x8 CG Pulldown- 100x9/ 90x9/ 80x11/ 90x8 Preacher Curl- 55x12/ 55x10/ 55x9/ 55x7/ 35x15 Wrist Curl- 60x15/ 60x14/ 50x14/ 50x12 Reverse Wrist Curl- 30x20/ 30x15/ 30x13 Good W/O. Arm was hurting pretty good though. Excited about 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...

11-03-2004, 05:57 AM	#39
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	Nice job on the squats How'd you like the T-Bar Rows ?
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-02-2004, 08:21 AM	#32
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Hey man, just bookmarkd your journal of fun! Good luck!

11-03-2004, 06:23 AM	#41
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,390 Photos: 9	Interesting w/o squats look great! makes me think I should go for lower reps and up the weight.
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-03-2004, 06:46 AM	#42
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,377	Congrats on the PB for Squats. What type of Squats?
	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

11-03-2004, 10:52 AM	#52
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Good luck on your new plan Rock. Sounds a lot more fun than training for a comp. Yeah your right regaring eating the same foods all the time. I kind of went through the same thing. As many of you know, especially when your married, it REALLY takes both people to make or break a diet/routine. My wife does all the cooking and she was starting to get tired of cooking/eating the same boring foods to fit my diet needs. She's now pregnant (boy due in december, we have a 2 year old girl also), and she finally laid down the law. Either I eat what she wants to cook or I don't eat at all. So now I enjoy more foods but throw in a little cardio. So far it's worked pretty good. Most important above all, just keep things in perspective and ENJOY what your doing. Sometimes working out seems more like a job than a hobby.

11-03-2004, 11:40 AM	#54
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hey Rock , You having fun yet ? LOL Workouts are looking pretty good, Lots of variety
	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