Funky Training

**P-funk** · 01-31-2005, 01:28 PM

Quote:

Originally Posted by Velvet

not the split silly..the exercises..oh and I tried the prone DB concoction...and My upper body was waaaaaaaaaay above the top of the bench and it felt weird and like I had no support..so I One Arm Bent Rowed it again

Oh wait, this is Rock's journal not mine

that is fine

Rocco32 · 01-31-2005, 03:00 PM

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.

**P-funk** · 01-31-2005, 03:02 PM

Quote:

Originally Posted by rock4832

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.

Okay, try this

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.

Rocco32 · 01-31-2005, 04:22 PM

Gotcha, I'll try that.

BritChick · 01-31-2005, 04:43 PM

Quote:

Originally Posted by rock4832

Hey everybody, thanks for the support!

I just don't want to get anyone's hopes up LOL. I would really like to compete, but I also have a habit of backing out of things like this at the last minute because I freak out. I hope that won't happen this time, but on the other hand I know myself. In either case, I work harder and with more concentration when I have a goal in sight so for me that's the important thing. Well, off to the gym

No backing out aloud!

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.

Rocco32 · 01-31-2005, 05:14 PM

Quote:

Originally Posted by BritChick

No backing out aloud!

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!

Archangel · 01-31-2005, 06:41 PM

Quote:

Originally Posted by rock4832

Bench, 4 sets/ 60 sec RI-
205 x 3
215 x 3
215 x 3
215 x 3

Incline DB Bench, 3 sets/ 60 sec RI-
70 x 8
70 x 7
70 x 6

Cable X-over, 4 sets/ 30 sec RI-
50 x 10
50 x 10
50 x 10
55 x 9

RG Pulldown, 3 sets/ 30 sec RI-
120 x 10
130 x 10
130 x 8

Prone Incline DB Row, 3 sets/ 30 sec RI-
30 x 12
35 x 9
35 x 11

CG Cable Row, 2 sets w/ a 3 second hold on contraction/ 30 sec RI-
100 x 9
100 x 7

Reverse Pec Deck, 3 sets/ 30 sec RI-
80 x 16
70 x 15
70 x 14 ( had a few rest/pause in this to get the reps)

The short RI's really kill you LOL. I didn't know if I'd finish all 4 sets of Bench with 215, last reps were pretty shaky.

Was supposed to do Chins instead of RG Pulldown but I don't think I can do that many chins yet so I simulated on the Pulldown.

First time doing Incline Prone DB Row, felt it alot in my arms. Ackward exercise for me.

The CG Row was killing me with the 3 sec hold.

Now thats a workout!!!

Keep goin Brother, you made up for my pathetic W/O

Rocco32 · 02-01-2005, 06:38 AM

Quote:

Originally Posted by Archangel

Now thats a workout!!!

Keep goin Brother, you made up for my pathetic W/O

Thanks dude! And you didn't have a pathetic w/o LOL!

Rocco32 · 02-01-2005, 06:45 AM

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.

Velvet · 02-01-2005, 07:12 AM

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.

yellowmoomba · 02-01-2005, 07:13 AM

Keep it up Rock - pretty soon you'll look like your sig picture

Luke9583 · 02-01-2005, 07:17 AM

morning rock

gwcaton · 02-01-2005, 07:48 AM

You've worked out already

looks good Rock ! you da man !

Rocco32 · 02-01-2005, 08:45 AM

Quote:

Originally Posted by Velvet

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.

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.

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!!!!

Quote:

Originally Posted by YM

Keep it up Rock - pretty soon you'll look like your sig picture

Thanks buddy, I think I need to work "upper Chest" alot more first though LOL.

Quote:

Originally Posted by LL

morning rock

Hey buddy, glad your feet are on the floor

Quote:

Originally Posted by Gary

You've worked out already looks good Rock ! you da man !

What do you mean I worked out already? LOL I've been working out at 5am the past 3 weeks

I love the early morning!!

Luke9583 · 02-01-2005, 09:23 AM

Quote:

Originally Posted by punk ROCKer

Hey buddy, glad your feet are on the floor

yea man! I'm good to go

thatguy · 02-01-2005, 09:35 AM

Good luck with your goals, Rock.

**P-funk** · 02-01-2005, 11:10 AM

Quote:

Originally Posted by rock4832

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.

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

Luke9583 · 02-01-2005, 11:53 AM

Quote:

Originally Posted by P-funk

After he would train legs with me he would drive home with his head out the window so that he could throw up. hahaahhahahahh

Now that's devotion. I take it he was single.

thatguy · 02-01-2005, 12:02 PM

Quote:

Originally Posted by Luke9583

Now that's devotion. I take it he was single.

I'm Trying · 02-01-2005, 12:07 PM

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!!!

I'm Trying · 02-01-2005, 12:08 PM

Sh!t missed the second page. Good second workout too.

**P-funk** · 02-01-2005, 12:54 PM

Quote:

Originally Posted by Luke9583

Now that's devotion. I take it he was single.

yeah, single...lol.....but strong as an ox!!

Rocco32 · 02-01-2005, 04:08 PM

Quote:

Originally Posted by thatguy

Good luck with your goals, Rock.

Thanks alot thatguy! I appreciate it and will take all the luck I can get

Quote:

Originally Posted by Patrick

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

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

Quote:

Originally Posted by I'mTrying

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!!!

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!

Luke9583 · 02-01-2005, 04:10 PM

DONT BACK OUT THIS TIME!

01-31-2005, 03:00 PM	#32
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	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...

01-31-2005, 04:22 PM	#34
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	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...

02-01-2005, 06:45 AM	#39
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Legs 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...

02-01-2005, 07:13 AM	#41
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	Keep it up Rock - pretty soon you'll look like your sig picture
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

02-01-2005, 07:17 AM	#42
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	morning rock
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

02-01-2005, 07:12 AM	#40
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	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.

02-01-2005, 07:48 AM	#43
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	You've worked out already looks 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

02-01-2005, 09:35 AM	#46
thatguy Training again...finally Join Date: Dec 2004 Posts: 904	Good luck with your goals, Rock.

02-01-2005, 12:07 PM	#50
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	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

02-01-2005, 12:08 PM	#51
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	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

02-01-2005, 04:10 PM	#54
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	DONT BACK OUT THIS TIME!