If I put my knees on the bench I'm way over the top, pretty short benches. I did pretty fine just sitting on it backwards.
What angle would I want the bench for the rows? I kept it the same height I did my Incline DB Bench.
Originally Posted by Velvet
that is fine
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
If I put my knees on the bench I'm way over the top, pretty short benches. I did pretty fine just sitting on it backwards.
What angle would I want the bench for the rows? I kept it the same height I did my Incline DB Bench.
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...
Okay, try thisOriginally Posted by rock4832
1) 45 degree angle
2) take a big dumbell (the 80s work well). Set the bench seate at an angle also. place one of the bell sides of the dumbell on the seat and then sit on top of it. row from there.
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
Gotcha, I'll try 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...
No backing out aloud!Originally Posted by rock4832
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I am 12 weeks out from Nationals and basically a disaster... my own fault. Poor Patrick has now also been roped into helping me try to pull my shit together in time to compete... a lofty goal!
I now owe it to him to give it my best shot for his time and efforts.
All the best with your training and diet and I hope to see you hitting the stage in June in your best shape ever in June.![]()
Haha, I'm certainly hoping not to back out! Your going to do awesome though Kerry! Even if I don't hit the stage, I still hope to be in my best shape though!Originally Posted by BritChick
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...
Now thats a workout!!!Originally Posted by rock4832
Keep goin Brother, you made up for my pathetic W/O
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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
Thanks dude! And you didn't have a pathetic w/o LOL!Originally Posted by Archangel
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...
Squat, 4 sets/ 60 sec RI-
185 x 5
205 x 5
205 x 5
215 x 5
SLDL, 4 sets/ 60 sec RI-
275 x 5
275 x 5
275 x 5
275 x 5
Single Leg Press, 3 sets/ No RI-
180 x 10
230 x 10
230 x 9
Leg Curl, 3 sets/ 30 sec RI-
80 x 15
80 x 12
60 x 15
Seated Calf, 4 sets/ 30 sec RI-
90 x 10
90 x 10
90 x 10
90 x 7
Standing Calf, 3 sets/ 30 sec RI-
60 x 10
60 x 8
60 x 8
W/O Time- 43 Min
I had trouble braking on my way home LOL. My legs were shaking so bad.
I was happy with Squats. Doing the PL style I was doing pretty well but when I switched back to BB style I found my weight was low last week. So I think today was a nice balance to before.
The SLDL were killing me, it felt sooooo heavy come the 3rd and 4th set.
Iso Leg Press was very tough. 1st and second set was fine but going into the 3rd set with no rest I was trying to catch my breath. Had a few Rest/Pause to get my breath on that last set.
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...
WOW buddy, nice workout! Again, looking familiar ha ha ha. I can't believe you dead more than you squat!!
Oh and by the way, if you start saying ' I might not make it to the stage' you've just shot yourself in the foot, turn that around, make it positive..and affirmation, not a 'I wish' and you are bound to reach your goal! When you say 'I might' what you are doing is giving yourself an out for in the future...been there buddy, it's not a good attitude to have. Besides you have the dedication...great help from the peeps here, a great coach and the desire! So think, talk and act positive and you WILL be on that stage in June! I think i quit before my comp last year more due to what I was thinking mentally as opposed to what I looked like/felt physically. i have regrets, I hope you don't have to go thru that and have those regrets.
Keep it up Rock - pretty soon you'll look like your sig picture![]()

morning rock
"If you're not part of the solution, you're the precipitate."
You've worked out alreadylooks good Rock ! you da man !
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
Thanks Jeni. I don't know why I suck at squats! I think it's all in my mind and if that's the case, I'll slowly keep moving the weight up till I'm where I should be. I don't know.Originally Posted by Velvet
And thanks for the pep talk! I don't mean to be negative, it's just one of those things where you just know yourself. I know I need to turn that attitude around, just hard when you've spent 27 years quitting things, you think your not really going to change. You know? I backed outta my comp last year also. Didn't look the best, but still no reason not to get on stage and get the experience. Alright, this year IS the year!!!!![]()
Thanks buddy, I think I need to work "upper Chest" alot more first though LOL.Originally Posted by YM
Hey buddy, glad your feet are on the floorOriginally Posted by LL
What do you mean I worked out already? LOL I've been working out at 5am the past 3 weeksOriginally Posted by Gary
I love the early morning!!
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...

yea man! I'm good to goOriginally Posted by punk ROCKer
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"If you're not part of the solution, you're the precipitate."
Good luck with your goals, Rock.![]()
Originally Posted by rock4832
nice workout.
hahaha trouble braking!!! When I used to live in brookly I would train with Yanick (another IM'er that sometimes posts here. actually the one that introduced me to IM). After he would train legs with me he would drive home with his head out the window so that he could throw up. hahaahhahahahh
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Now that's devotion. I take it he was single.Originally Posted by P-funk
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"If you're not part of the solution, you're the precipitate."
Originally Posted by Luke9583
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Nice workout to open the journal rock!! Keep it up bro. You are going to have all the likes of us cheering you on till comp. time. You can do it!!!![]()
The beatings will continue until morale improves!!
Personal Goal: I WILL be playing "C" tournament ball next year!!!
Training Moderator @softballfans
My New Journal!!!!![]()
Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?![]()
Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300
Sh!t missed the second page. Good second workout too.![]()
The beatings will continue until morale improves!!
Personal Goal: I WILL be playing "C" tournament ball next year!!!
Training Moderator @softballfans
My New Journal!!!!![]()
Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?![]()
Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300
Originally Posted by Luke9583
yeah, single...lol.....but strong as an ox!!![]()
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
Thanks alot thatguy! I appreciate it and will take all the luck I can getOriginally Posted by thatguy
Thanks Patrick. I've seen Yanick post in your journal, your always insulting him LOLOriginally Posted by Patrick
I've only thrown up after a w/o once and I think I was sick
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Thanks alot Matthew, having support from you all definately helps ALOT. I need you guys to bug me about posing and not backing out this time!Originally Posted by I'mTrying
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...

DONT BACK OUT THIS TIME!
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"If you're not part of the solution, you're the precipitate."
He deserves what he gets.Thanks Patrick. I've seen Yanick post in your journal, your always insulting him LOL I've only thrown up after a w/o once and I think I was sick![]()
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
I know the feeling about trying to brake!!!Originally Posted by rock4832
Excellent w/o Brother. Truelly inspiring!!!
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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
Jesus Christ P.. Who ARENT you training?!
Good luck David![]()
P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
I don't know....lol....everyone wants me to help them out. HELLO......I DON'T KNOW ANYTHING PEOPLE!!!Originally Posted by PreMier
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
Thats my line!![]()
P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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