Funky Training

**P-funk** · 02-03-2005, 06:38 PM

Quote:

Great, will do Patrick. Thanks. At what point do I raise the weight? When I get ALL sets at the Target rang

yes

Quote:

I thought HIT was great, but the gym is the only thing I really look forward too and the little time I spend in the gym with HIT just wasn't doing it.

really?? i find these workouts to be just as fast as a HIT workout.

Rocco32 · 02-03-2005, 06:44 PM

Quote:

Originally Posted by P-funk

really?? i find these workouts to be just as fast as a HIT workout.

My HIT w/o was like twice a week and I was usually in and out in 30min. With your program it takes me about 40min and I get 5 w/o's in a week.

soxmuscle · 02-03-2005, 06:46 PM

Im sure its somewhere in here, but how are you splitting your workout up into five days per week. 3 on, 1 off, 2 on, 1 off?

Rocco32 · 02-03-2005, 06:55 PM

Day 1- Chest/Back
Day 2- Legs
Day 3- Off
Day 4- Shoulders/Arms/Traps
Day 5- Off
Day 6- Repeat

Turns out some weeks 5 times, others 4.

soxmuscle · 02-03-2005, 09:17 PM

Interesting. Thanks.

JerseyDevil · 02-04-2005, 05:02 AM

Rock, did you see this post in my journal?

http://www.ironmagazineforums.com/sh...&postcount=997 (Jersey's "Me Too" Journal)

Rocco32 · 02-04-2005, 06:59 AM

No I didn't JD! LOL. I'll send you a PM when I get to work.

Velvet · 02-04-2005, 07:09 AM

Morning Rocky

TGIF..big plans for the weekend?

Rocco32 · 02-04-2005, 08:47 AM

Quote:

Originally Posted by Velvet

Morning Rocky

TGIF..big plans for the weekend?

Morning Jeni

Of couse not, I'm boring

Maybe rent a couple of movies and do some reading. I'm sure you'll have a great weekend though!

BritChick · 02-04-2005, 09:24 AM

Quote:

Originally Posted by rock4832

Morning Jeni

Of couse not, I'm boring

Maybe rent a couple of movies and do some reading. I'm sure you'll have a great weekend though!

Morning.

Hey now are you calling me boring?!

Have the same plans myself David... any idea what you will rent?
We watched Troy last weekend, I thought it was awesome!

Rocco32 · 02-04-2005, 09:39 AM

I loved Troy but Lisa hated it. So we probably won't get that LOL. I'd like to get the Grudge and then whatever else Lisa wants.

Of course your not boring, your sexy. When your sexy you can do whatever you want to do and it's still exciting

Velvet · 02-04-2005, 09:45 AM

I watch movies all the time. The grudge was really good, and I found the 'thing' in it creepy, which is pretty good for me..it takes alot to scare me or creep me out. Troy was yummy

DeadBolt · 02-04-2005, 10:28 AM

Hey whats up rock...damn I have been so busy I didn't even realize you started a new journal. Damn school is killing me!

Glad to hear your doing a comp!!! Best of luck to ya! Now I'll frequent here more often that I have some time. Just wanted to pop in and say I'm still followin LOL.

BritChick · 02-04-2005, 10:32 AM

Quote:

Originally Posted by Velvet

Troy was yummy

But damn... decisions decisions, Baner or Pitt?

Velvet · 02-04-2005, 10:37 AM

hmmmmmmmmm, I'd have to go with Pitt..his hair is long in that flick

: oh and he's half naked

: x 100

BritChick · 02-04-2005, 10:42 AM

Quote:

Originally Posted by Velvet

hmmmmmmmmm, I'd have to go with Pitt..his hair is long in that flick

: oh and he's half naked

: x 100

Gawd, I really don't know if I could pick... I pick BOTH! lol
Though I did dig the tent scene.

Sorry David, whoring up your journal again and about men no less!

Rocco32 · 02-04-2005, 10:51 AM

No problem ladies. I'd go for Pitt too, er if i was a girl of course

Rocco32 · 02-04-2005, 10:51 AM

Quote:

Originally Posted by DeadBolt

Hey whats up rock...damn I have been so busy I didn't even realize you started a new journal. Damn school is killing me!

Glad to hear your doing a comp!!! Best of luck to ya! Now I'll frequent here more often that I have some time. Just wanted to pop in and say I'm still followin LOL.

Thanks buddy, appreciate the support!

Luke9583 · 02-04-2005, 11:29 AM

Quote:

Originally Posted by rock4832

if i was a girl of course

Rocco32 · 02-05-2005, 10:25 AM

Bench, 4 sets/ 60 sec RI-
215 x 3
215 x 3
215 x 3
215 x 3 (Time to move to 220)

Incline DB Press, 3 sets/ 60 sec RI-
75 x 8
75 x 6
75 x 4 (Up in weight, down in reps)

Cable X-over, 4 sets/ 30 sec RI-
55 x 10
55 x 10
55 x 10
55 x 9 (up in weight, up in reps. Time to move to 60)

RG Pulldown, 3 sets/ 30 sec RI-
130 x 10
130 x 10
130 x 8 (up in weight and reps. Time to move to 140)

Prone Incline DB Row, 3 sets/ 30 sec RI-
40 x 11
40 x 10
40 x 11 (up in weight and reps. Time to move to 45)

CG Row, 2 sets/ 30 sec RI, 3 sec hold on contraction-
100 x 10
100 x 7 (Stay same weight, need one more rep on that second set)

Reverse Pec Deck, 3 sets/ 30 sec RI-
70 x 20
70 x 15
70 x 16 (up in reps. Time to move to 75)

Notes:

Bench- The last set was a challenge. I struggled with the weight but it still went up with no pause. I should be fine upping the weight next time.

IDB- First set was no problem. Second set was hard to get 6. Third set I know I could get 5 but on my way up I lost concentration. I was going to try the set again or lower the weight, but I didn't think that'd be something Patrick would have me do. I won't get less than 6 reps on any of the sets next w/o.

Cable X-over- I really don't like this exercise. I'd rather do Flyes or Pec Deck. Can I Patrick? I feel this in my shoulders, my form must be off

RG Pulldown- First 2 sets were fine, the 2nd was a challenge to get 10 but I did. Last set I had trouble getting the first rep LOL. I got to 6 I think, rested 2 seconds and got the last 2 reps.

Prone Incline DB Row- I FINALLY GOT THIS EXERCISE!!!!! I put a DB on the Bench like Patrick suggested and all of a sudden I felt my back working! It felt awesome. I had a pump all the way through my lat, from top to bottom and in the middle of my back. Never had that before. Now this is my favorite exercise!

CG Row- I used a bit of a wider grip attatchment and liked that better. Gave a bit more ROM. My bi's were definately giving out on the contraction hold. I'll hit my target rep for the 2nd set next week for sure.

Reverse Pec Deck- First set very easy, downhill from there LOL. A bit of rest/pause on 3rd set to get reps.

Sometimes you'll notice more reps on the last set than other sets. That's because I might rest for a sec and try to keep going as long as I can. Hope that's alright to do and not overtraining.

Meals- High Carb

Meal 1 Pre w/o- 40g protein, 1 TBSP PB, oats, 1/3 apple

Meal 2 Post w/o- 40g protein, oats, 1/3 apple

Meal 3- Rice, 1 can tuna, 1/3 apple, 5 fish oil

Meal 4- 5oz Albacore Tuna steak, broccoli, 5 fish oil

Meal 5- 5oz chicken, cucumber, 5 fish oil

Only 5 meals, slept in this morning.

BritChick · 02-05-2005, 11:02 AM

Good morning David, workouts are looking solid!

Archangel · 02-05-2005, 11:05 AM

Hey Brother, SOLID w/o!!!

Keep pushin on!!!

gwcaton · 02-05-2005, 01:51 PM

Rock,

thats a great looking WO !!!!!

I like the sound of yoru Incline db rows .

**P-funk** · 02-05-2005, 03:52 PM

peck deck flyes are a fine substitution for the cable cross overs. We need to change your workout a bit anyway.

Rocco32 · 02-05-2005, 08:42 PM

Thanks Kerry and Angel!

Rocco32 · 02-05-2005, 08:42 PM

Quote:

Originally Posted by gwcaton

Rock,

thats a great looking WO !!!!!

I like the sound of yoru Incline db rows .

Thanks Gary, you should try those rows. Very different and ackward at first, but I like'm now.

02-03-2005, 06:46 PM	#93
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,548 Photos: 10	Im sure its somewhere in here, but how are you splitting your workout up into five days per week. 3 on, 1 off, 2 on, 1 off?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

02-03-2005, 06:55 PM	#94
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Day 1- Chest/Back Day 2- Legs Day 3- Off Day 4- Shoulders/Arms/Traps Day 5- Off Day 6- Repeat Turns out some weeks 5 times, others 4.
	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...

02-03-2005, 09:17 PM	#95
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,548 Photos: 10	Interesting. Thanks.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

02-04-2005, 06:59 AM	#97
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	No I didn't JD! LOL. I'll send you a PM when I get to work.
	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...

02-04-2005, 09:39 AM	#101
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I loved Troy but Lisa hated it. So we probably won't get that LOL. I'd like to get the Grudge and then whatever else Lisa wants. Of course your not boring, your sexy. When your sexy you can do whatever you want to do and it's still exciting
	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...

02-04-2005, 05:02 AM	#96
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Rock, did you see this post in my journal? http://www.ironmagazineforums.com/sh...&postcount=997 (Jersey's "Me Too" Journal)

02-04-2005, 07:09 AM	#98
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Morning Rocky TGIF..big plans for the weekend?

02-04-2005, 09:45 AM	#102
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	I watch movies all the time. The grudge was really good, and I found the 'thing' in it creepy, which is pretty good for me..it takes alot to scare me or creep me out. Troy was yummy

02-04-2005, 10:28 AM	#103
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Hey whats up rock...damn I have been so busy I didn't even realize you started a new journal. Damn school is killing me! Glad to hear your doing a comp!!! Best of luck to ya! Now I'll frequent here more often that I have some time. Just wanted to pop in and say I'm still followin LOL.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

02-04-2005, 10:37 AM	#105
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	hmmmmmmmmm, I'd have to go with Pitt..his hair is long in that flick : oh and he's half naked : x 100

02-04-2005, 10:51 AM	#107
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	No problem ladies. I'd go for Pitt too, er if i was a girl of course
	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...

02-05-2005, 10:25 AM	#110
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Chest/Back Bench, 4 sets/ 60 sec RI- 215 x 3 215 x 3 215 x 3 215 x 3 (Time to move to 220) Incline DB Press, 3 sets/ 60 sec RI- 75 x 8 75 x 6 75 x 4 (Up in weight, down in reps) Cable X-over, 4 sets/ 30 sec RI- 55 x 10 55 x 10 55 x 10 55 x 9 (up in weight, up in reps. Time to move to 60) RG Pulldown, 3 sets/ 30 sec RI- 130 x 10 130 x 10 130 x 8 (up in weight and reps. Time to move to 140) Prone Incline DB Row, 3 sets/ 30 sec RI- 40 x 11 40 x 10 40 x 11 (up in weight and reps. Time to move to 45) CG Row, 2 sets/ 30 sec RI, 3 sec hold on contraction- 100 x 10 100 x 7 (Stay same weight, need one more rep on that second set) Reverse Pec Deck, 3 sets/ 30 sec RI- 70 x 20 70 x 15 70 x 16 (up in reps. Time to move to 75) Notes: Bench- The last set was a challenge. I struggled with the weight but it still went up with no pause. I should be fine upping the weight next time. IDB- First set was no problem. Second set was hard to get 6. Third set I know I could get 5 but on my way up I lost concentration. I was going to try the set again or lower the weight, but I didn't think that'd be something Patrick would have me do. I won't get less than 6 reps on any of the sets next w/o. Cable X-over- I really don't like this exercise. I'd rather do Flyes or Pec Deck. Can I Patrick? I feel this in my shoulders, my form must be off RG Pulldown- First 2 sets were fine, the 2nd was a challenge to get 10 but I did. Last set I had trouble getting the first rep LOL. I got to 6 I think, rested 2 seconds and got the last 2 reps. Prone Incline DB Row- I FINALLY GOT THIS EXERCISE!!!!! I put a DB on the Bench like Patrick suggested and all of a sudden I felt my back working! It felt awesome. I had a pump all the way through my lat, from top to bottom and in the middle of my back. Never had that before. Now this is my favorite exercise! CG Row- I used a bit of a wider grip attatchment and liked that better. Gave a bit more ROM. My bi's were definately giving out on the contraction hold. I'll hit my target rep for the 2nd set next week for sure. Reverse Pec Deck- First set very easy, downhill from there LOL. A bit of rest/pause on 3rd set to get reps. Sometimes you'll notice more reps on the last set than other sets. That's because I might rest for a sec and try to keep going as long as I can. Hope that's alright to do and not overtraining. Meals- High Carb Meal 1 Pre w/o- 40g protein, 1 TBSP PB, oats, 1/3 apple Meal 2 Post w/o- 40g protein, oats, 1/3 apple Meal 3- Rice, 1 can tuna, 1/3 apple, 5 fish oil Meal 4- 5oz Albacore Tuna steak, broccoli, 5 fish oil Meal 5- 5oz chicken, cucumber, 5 fish oil Only 5 meals, slept in this 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...

02-05-2005, 11:02 AM	#111
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Good morning David, workouts are looking solid!

02-05-2005, 11:05 AM	#112
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Hey Brother, SOLID w/o!!! Keep pushin on!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-05-2005, 01:51 PM	#113
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Rock, thats a great looking WO !!!!! I like the sound of yoru Incline db rows .
	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

02-05-2005, 03:52 PM	#114
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	peck deck flyes are a fine substitution for the cable cross overs. We need to change your workout a bit anyway.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-05-2005, 08:42 PM	#115
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Thanks Kerry and Angel!
	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...