Rock's Journal of FUN!!!

JerseyDevil · 11-03-2004, 06:07 PM

Great discussion on back exercises. I too despise T-bar rows. Just doesn't feel right.

Good wo Rock!

TheWolf · 11-03-2004, 07:44 PM

Hey Rock, it's been a while. Looks like you've got things in order. Keep up the good work.

**P-funk** · 11-03-2004, 08:11 PM

Quote:

Originally Posted by yellowmoomba

Thanks P - I had to read it a couple times

With my overhand grip I felt it more in my trap area and rear delts. With my underhand grip I felt it more in my lats.

bingo

Rocco32 · 11-04-2004, 05:33 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.

When you do an exercise like Hammer Rows, do you do them simultaneously or alternate?

Rocco32 · 11-04-2004, 05:34 AM

Quote:

Originally Posted by bludevil

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.

Thanks buddy. Missed you around here! Congrats on your wife being pregnant, that's awesome!! I've been thinking lately...

Rocco32 · 11-04-2004, 05:35 AM

Quote:

Originally Posted by gwcaton

Hey Rock ,

You having fun yet ? LOL

Workouts are looking pretty good, Lots of variety

I'm having a blast. Actually I really am. It's freeing to do just what you want to do.

Rocco32 · 11-04-2004, 05:36 AM

Quote:

Originally Posted by camarosuper6

Your workouts look about as intense as a Friday night dicussing bodybuilding theory with Johnnny.

The only working out I've seen from you has come from the mouth

Rocco32 · 11-04-2004, 05:36 AM

Quote:

Originally Posted by Luke9583

Yea ROck, you need to add about 15 sets onto everything and supset set them all together... after you push your car to the gym AND home. Riding in cars is for pussies.

O yea, and push your car BAREFOOT! WHy barefoot? I dont' know. Just DO IT.

I know, I need to up it. Maybe if I was walking on broken glass too...

Rocco32 · 11-04-2004, 05:38 AM

Quote:

Originally Posted by JerseyDevil

Great discussion on back exercises. I too despise T-bar rows. Just doesn't feel right.

Good wo Rock!

Thanks JD. I'm thinking of keeping T-bar rows for a bit every now and then but going light, at the beginning of the w/o and maybe wear a belt.

Rocco32 · 11-04-2004, 05:38 AM

Quote:

Originally Posted by TheWolf

Hey Rock, it's been a while. Looks like you've got things in order. Keep up the good work.

Hey thanks Wolf. Nice to see you drop in, LOL

Luke9583 · 11-04-2004, 05:51 AM

Quote:

Originally Posted by rock4832

I know, I need to up it. Maybe if I was walking on broken glass too...

and rusty nails

Rocco32 · 11-04-2004, 07:45 AM

Quote:

Originally Posted by Luke9583

and rusty nails

Rocco32 · 11-04-2004, 07:47 AM

Yesterday-
Ran for 45min

Abs for 20min-
Rope crunch, 3 sets
Torso Cable Twist, 2 sets
Swiss Ball Crunch, 3 sets

Rocco32 · 11-04-2004, 10:51 AM

Alright, here are my FAT pics-

M.J.H. · 11-04-2004, 10:54 AM

Those pics aren't bad bud, are they recent?

Luke9583 · 11-04-2004, 10:57 AM

how tall are ya dude

Rocco32 · 11-04-2004, 10:57 AM

Quote:

Originally Posted by MonStar

Those pics aren't bad bud, are they recent?

Last night. Thanks, but they are terrible, LOL. But that's ok, it's my motivation to do get more serious. I'm hoping my cardio will curb some of that fat off.

Rocco32 · 11-04-2004, 10:58 AM

Quote:

Originally Posted by Luke9583

how tall are ya dude

6'

Rocco32 · 11-04-2004, 11:01 AM

Here is an idea of how my meals have been going since I ditched the diet-

Meal 1- 40g protein, 1 whole wheat pita w/ hummous, 1 apple, 5 fish oil

Meal 2- Slice of Jodi's Meatloaf, 1 yogurt, 1 apple

Meal 3- Salad (4oz chicken, cheese, spinach leaves, 7 olives, 5 baby tomatoes, a few croutons, little bacon bits, and 2 Tbsp Ranch jalepeno dressing (organic))

Meal 4- 40g Protein, 1 cup oats, 1 tbps PB

Meal 5- 40g protein, 1 cup oats

Meal 6- Jalapeno Tortilla, 4oz Turkey lunchmeat (cut from deli), cheese, 1 tbsp Mayo, a few olives

Meal 7- 20g protein, 7 fish oil pills

Luke9583 · 11-04-2004, 11:02 AM

Those aren't bad dude.

Rocco32 · 11-04-2004, 11:07 AM

Quote:

Originally Posted by Luke9583

Those aren't bad dude.

Thanks, the front doesn't bother me so much but those love handles in the back... I just don't want to end up where I used to be. This was a bulk gone bad, LOL.

Twin Peak · 11-04-2004, 11:20 AM

You aren't fat; but what happened to the muscle?

Rocco32 · 11-04-2004, 11:21 AM

Quote:

Originally Posted by Twin Peak

You aren't fat; but what happened to the muscle?

Oh it's hiding till the revealing day! Like I'm going to show you my muscle this early.

Rocco32 · 11-05-2004, 05:06 AM

Thursday's W/O-

Bench-
135x10/ 225x5/ 205x6/ 185x7/ 135x12

Reverse Pec Deck-
142.5x12/ 142.5x10/ 127.5x10/ 120x9/ 105x10

MP- Shoulder width Grip (that was harder than my normal grip)
95x10/ 95x7/ 75x10/ 75x8/ 65x9

Side Lat Machine-
65x12/ 65x12/ 65x10/ 65x10

Pushdown-
120x8/ 100x10/ 80x10/ 80x10/ 80x10

BB Shrug-
135x20/ 225x12/ 235x9/ 235x7/ 155x20

Standing Calf-
200x10/ 200x7/ 160x10/ 160x8/ 100x13

DB Curl-
20x17/ 20x15

Good W/O. Felt strength was majorly down today, but that doesn't matter with my new attitude. I did the best I could on all exercises and didn't worry about weight. Elbow is killing me though, hurt some of the exercises. Will be going back to therapy starting Tue.

yellowmoomba · 11-05-2004, 06:25 AM

Rock - Have you ever tried DMSO for your elbow. It's a solution you rub on your sore joint right before you lift/exercise. I'm not an expert in DMSO - but it really TEMPORARILY helps with pain (6-8 hours). I used to use it before my football games for a bum knee and elbow. You can buy it online for about $10-$15 per bottle which should last you months.

Velvet · 11-05-2004, 06:26 AM

you da man!

Morning

11-03-2004, 07:44 PM	#62
TheWolf Registered User Join Date: Oct 2003 Location: Coal Region Posts: 188 Photos: 6	Hey Rock, it's been a while. Looks like you've got things in order. Keep up the good work.
	If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

11-04-2004, 07:47 AM	#73
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Yesterday- Ran for 45min Abs for 20min- Rope crunch, 3 sets Torso Cable Twist, 2 sets Swiss Ball Crunch, 3 sets
	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...

11-04-2004, 10:54 AM	#75
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Those pics aren't bad bud, are they recent?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

11-04-2004, 10:57 AM	#76
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	how tall are ya dude
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-04-2004, 11:01 AM	#79
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Here is an idea of how my meals have been going since I ditched the diet- Meal 1- 40g protein, 1 whole wheat pita w/ hummous, 1 apple, 5 fish oil Meal 2- Slice of Jodi's Meatloaf, 1 yogurt, 1 apple Meal 3- Salad (4oz chicken, cheese, spinach leaves, 7 olives, 5 baby tomatoes, a few croutons, little bacon bits, and 2 Tbsp Ranch jalepeno dressing (organic)) Meal 4- 40g Protein, 1 cup oats, 1 tbps PB Meal 5- 40g protein, 1 cup oats Meal 6- Jalapeno Tortilla, 4oz Turkey lunchmeat (cut from deli), cheese, 1 tbsp Mayo, a few olives Meal 7- 20g protein, 7 fish oil pills
	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, 06:07 PM	#61
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	Great discussion on back exercises. I too despise T-bar rows. Just doesn't feel right. Good wo Rock!

11-04-2004, 11:02 AM	#80
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Those aren't bad dude.
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-04-2004, 11:20 AM	#82
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	You aren't fat; but what happened to the muscle?
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

11-05-2004, 05:06 AM	#84
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thursday's W/O- Bench- 135x10/ 225x5/ 205x6/ 185x7/ 135x12 Reverse Pec Deck- 142.5x12/ 142.5x10/ 127.5x10/ 120x9/ 105x10 MP- Shoulder width Grip (that was harder than my normal grip) 95x10/ 95x7/ 75x10/ 75x8/ 65x9 Side Lat Machine- 65x12/ 65x12/ 65x10/ 65x10 Pushdown- 120x8/ 100x10/ 80x10/ 80x10/ 80x10 BB Shrug- 135x20/ 225x12/ 235x9/ 235x7/ 155x20 Standing Calf- 200x10/ 200x7/ 160x10/ 160x8/ 100x13 DB Curl- 20x17/ 20x15 Good W/O. Felt strength was majorly down today, but that doesn't matter with my new attitude. I did the best I could on all exercises and didn't worry about weight. Elbow is killing me though, hurt some of the exercises. Will be going back to therapy starting Tue.
	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...

11-05-2004, 06:25 AM	#85
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,543 Photos: 2	Rock - Have you ever tried DMSO for your elbow. It's a solution you rub on your sore joint right before you lift/exercise. I'm not an expert in DMSO - but it really TEMPORARILY helps with pain (6-8 hours). I used to use it before my football games for a bum knee and elbow. You can buy it online for about $10-$15 per bottle which should last you months.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-05-2004, 06:26 AM	#86
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	you da man! Morning