HIT or Miss: The Chronicle of Rock

Rocco32 · 11-09-2004, 01:56 PM

Hehe, a new journal. Gotta keep you all guessing, LOL. Starting HIT. Very shaky with it right now so I appreciate all kinds of feedback. DD said he'd help in here too.

The reason I'm switching to HIT is I'm hoping it may be better for my elbow, only doing one set to failure rather than high volume. We'll see. Besides, I love trying new things. Here is what my routine looks like right now-

Day 1- Chest/Back
BP
Incline DB Flye
Bent Row
Pull-up
Dead

Day 2- Legs/Bi's
Squat
Leg Ext
SLDL
Sitting Calf Raise
BB Curl
Hammer Curl

Day 3- Shoulders/Tris
MP
Side Lateral
CG Bench
BB Shrug
Abs

And I'll do cardio on the inbetween days. As I start to plateau, I will remove certain exercises.

Currently I'm at 220lbs and hoping to be around 210 by the end of the IM Comp. Just looking to Recomp mostly.

Rocco32 · 11-09-2004, 02:08 PM

Tuesday

MP-
145x6
135x8

Side Lateral DB Raise-
25 x 7, rest then 4 more. (3 sec static holds of the top of each movement. After the 11th rep kept doing partials until I couldn't move my arm any longer)

CG Bench-
185x5
155x10

BB Shrug-
245 x 16

Decline Sit-up-
30x6

Tough workout. I really need to work on intensity. Would be much easier if I had a spotter. Went to a new gym that had a cage I could work in so no big deal if I got stuck, but hated the gym. Won't go back.

Some of the weights I picked were off, so I did a second set. The MP started behind neck but that hurt so I stopped on the 6 rep and just did it over in front. I think I'll do Abs on the cable next time (rope crunches).

Until I really get the intensity down, I may even add in a few more exercises like Tri overhead press to finish off the muscle. I don't know. W/O took about 25 min but most of that was setting up the equipment in the cage. Next time will def grab a spotter on each exercise.

Luke9583 · 11-09-2004, 02:09 PM

G'luck Dude!

Velvet · 11-09-2004, 02:15 PM

good luck rocky-baby..i'll be following along

Rocco32 · 11-09-2004, 04:17 PM

Quote:

Originally Posted by Luke9583

G'luck Dude!

Thanks Luke. Though you'll always be luckier than me, LOL.

Rocco32 · 11-09-2004, 04:17 PM

Quote:

Originally Posted by Velvet

good luck rocky-baby..i'll be following along

Thanks Jeni. I'm glad you'll be following along. I like your comments

Rocco32 · 11-09-2004, 04:18 PM

So is my current set-up good or am I inviting overtraining. Should I do Push/Pull/Legs instead?

Duncans Donuts · 11-09-2004, 05:20 PM

How many days a week are you going to be lifting?

gwcaton · 11-09-2004, 05:27 PM

Good luck HIT-man

I mean Rock . This will be interesting to watch.

PreMier · 11-09-2004, 06:04 PM

Yea, good luck with this.

yellowmoomba · 11-09-2004, 06:24 PM

Looks like a pretty good first HIT session to me

You could probably throw a set of dips in there

I think the intensity will come with practice (and a spotter)

Rocco32 · 11-09-2004, 06:50 PM

Quote:

Originally Posted by Duncans Donuts

How many days a week are you going to be lifting?

I plan every other day. Is that good?

Rocco32 · 11-09-2004, 06:51 PM

Quote:

Originally Posted by gwcaton

Good luck HIT-man

I mean Rock . This will be interesting to watch.

Thanks Gary. I think you've seen me do just about every program, LOL.

Rocco32 · 11-09-2004, 06:51 PM

Quote:

Originally Posted by PreMier

Yea, good luck with this.

Thanks Jake, still think you should join in. Be fun to have the same w/o.

BritChick · 11-09-2004, 06:53 PM

Good luck with the HIT.

Rocco32 · 11-09-2004, 06:53 PM

Quote:

Originally Posted by yellowmoomba

Looks like a pretty good first HIT session to me

You could probably throw a set of dips in there

I think the intensity will come with practice (and a spotter)

I think yours looked better, LOL.

I'm not sure about dips because of my elbow. I could try it though. And yeah, I'm hoping the intensity comes with practice. I need to get the right mindset. I think I psyche myself out too much.

PreMier · 11-09-2004, 07:00 PM

Psyche!

Maybe someday I will try it. Just not in the mood now... Maybe it will work wonders for you, and you will still be on it when I try it out.

Rocco32 · 11-09-2004, 07:01 PM

Quote:

Originally Posted by BritChick

Good luck with the HIT.

Hey beautiful! Thanks.

Rocco32 · 11-09-2004, 07:02 PM

Quote:

Originally Posted by PreMier

Psyche!

Maybe someday I will try it. Just not in the mood now... Maybe it will work wonders for you, and you will still be on it when I try it out.

Most likely I won't still be on it, LOL.

No, I hope this works out for me. I hope I can make good gains and still keep my elbow, LOL. Your doing great as is Jake!

JerseyDevil · 11-10-2004, 04:34 AM

Well here you are

. Good luck Rock!

GoalGetter · 11-10-2004, 07:23 AM

Hey! Good luck, Rock! (fashionably late of me as always)

Rocco32 · 11-10-2004, 04:30 PM

Thanks JD and GG! Glad your both stopping in

Rocco32 · 11-10-2004, 04:31 PM

Wednesday

Did 1 hour of cardio on the Elliptical Training. Kept HR around 130-135.

Rocco32 · 11-10-2004, 04:31 PM

I Finally Got My Clearance Today!!!! I Was Sooooo Freaking Stressed Over That But Now I Have It. Yeah!!!

PreMier · 11-10-2004, 04:33 PM

Quote:

Originally Posted by rock4832

Wednesday

Did 1 hour of cardio on the Elliptical Training. Kept HR around 130-135.

This is my heartrate by just walking to the fridge for more food

Congrats on the clearance

Rocco32 · 11-10-2004, 04:36 PM

Quote:

Originally Posted by PreMier

This is my heartrate by just walking to the fridge for more food

Congrats on the clearance

Thanks man! I'm also hopefully being promoted to a much better job here soon!

11-09-2004, 01:56 PM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	HIT or Miss: The Chronicle of Rock Hehe, a new journal. Gotta keep you all guessing, LOL. Starting HIT. Very shaky with it right now so I appreciate all kinds of feedback. DD said he'd help in here too. The reason I'm switching to HIT is I'm hoping it may be better for my elbow, only doing one set to failure rather than high volume. We'll see. Besides, I love trying new things. Here is what my routine looks like right now- Day 1- Chest/Back BP Incline DB Flye Bent Row Pull-up Dead Day 2- Legs/Bi's Squat Leg Ext SLDL Sitting Calf Raise BB Curl Hammer Curl Day 3- Shoulders/Tris MP Side Lateral CG Bench BB Shrug Abs And I'll do cardio on the inbetween days. As I start to plateau, I will remove certain exercises. Currently I'm at 220lbs and hoping to be around 210 by the end of the IM Comp. Just looking to Recomp mostly.
	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...

11-09-2004, 02:08 PM	#2
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Tuesday MP- 145x6 135x8 Side Lateral DB Raise- 25 x 7, rest then 4 more. (3 sec static holds of the top of each movement. After the 11th rep kept doing partials until I couldn't move my arm any longer) CG Bench- 185x5 155x10 BB Shrug- 245 x 16 Decline Sit-up- 30x6 Tough workout. I really need to work on intensity. Would be much easier if I had a spotter. Went to a new gym that had a cage I could work in so no big deal if I got stuck, but hated the gym. Won't go back. Some of the weights I picked were off, so I did a second set. The MP started behind neck but that hurt so I stopped on the 6 rep and just did it over in front. I think I'll do Abs on the cable next time (rope crunches). Until I really get the intensity down, I may even add in a few more exercises like Tri overhead press to finish off the muscle. I don't know. W/O took about 25 min but most of that was setting up the equipment in the cage. Next time will def grab a spotter on each exercise.
	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...

11-09-2004, 02:09 PM	#3
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	G'luck Dude!
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-09-2004, 04:18 PM	#7
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	So is my current set-up good or am I inviting overtraining. Should I do Push/Pull/Legs instead?
	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...

11-09-2004, 05:20 PM	#8
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	How many days a week are you going to be lifting?
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

11-09-2004, 02:15 PM	#4
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	good luck rocky-baby..i'll be following along

11-09-2004, 05:27 PM	#9
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Good luck HIT-man I mean Rock . This will be interesting to watch.
	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

11-09-2004, 06:04 PM	#10
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Yea, good luck with this.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-09-2004, 06:24 PM	#11
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	Looks like a pretty good first HIT session to me You could probably throw a set of dips in there I think the intensity will come with practice (and a spotter)
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-09-2004, 06:53 PM	#15
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Good luck with the HIT.

11-09-2004, 07:00 PM	#17
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Psyche! Maybe someday I will try it. Just not in the mood now... Maybe it will work wonders for you, and you will still be on it when I try it out.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-10-2004, 04:34 AM	#20
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Well here you are . Good luck Rock!

11-10-2004, 07:23 AM	#21
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Hey! Good luck, Rock! (fashionably late of me as always)

11-10-2004, 04:30 PM	#22
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Thanks JD and GG! Glad your both stopping in
	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...

11-10-2004, 04:31 PM	#23
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Wednesday Did 1 hour of cardio on the Elliptical Training. Kept HR around 130-135.
	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...