Rocco32

Haha, your funny Angel. I think you beat me out on almost every 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...

Rocco32

Hey there Kerry. Watched "The Grudge" (Hated it), "Beauty and the Beast" (A Classic), "Mr. 3,000" (Good Movie), Finished Season 3 of CSI and started Season 4. What a life huh? LOL. What about you?

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...

BritChick

Hmmm... still undecided about renting "The Grudge", I'm liking horror flicks less as get older! lol
We just threw in an old video "Out Of Sight" and I feel asleep in first 15 mins... I am such a party animal!

gwcaton

Nice wo Superman aka Rock !


Living dangerous there Rock, nobody around to pick up that pin for you ?

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

yellowmoomba

GREAT Leg workout Rock - especially the single leg press

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

DeadBolt

Damn bro thats a sick w/o.....usin some heavy weights there! Single leg press was really good...almost my 2 leged press lol.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Archangel

You help me to push myself Brother. Thanks for the inspiration BTW, I loved Troy also, the grudge was terrible imo!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

TheWolf

Hey Rock, looks like you're really moving the weight. Nice work man.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

Luke9583

Great W/o Rock Does the leg press have a 60lb sled?

New goal for 2005, 190lbs @ 7% bf

"She Blew my nose, and then she blew my mind"

Velvet

Morning Rocky, CSI is my favorite show of all time :thumb2: How was your weekend?

BritChick

Good morning David.

Rocco32

LOL, thanks Gary. Nobody to pick up the pin for me Luckily it's like on a string thing so it doesn't get stolen, so it didn't fall ALL the way to the ground but enough to be uncomfortable trying to get it

Thanks buddy. I have a feeling that this leg press is easier than the one at my other gym. Either that or I got alot stronger and didn't know it LOL.

Thanks Dead, you could probably do alot more on this sled.

Thanks Angel, I really appreciate it. It's hard for me to see how I can inspire someone but I'll take the compliment! Grudge sucked!!!!

Look who it is, LOL. What's up buddy. Thanks for the kind words!

Thanks buddy, I think it's probably more like 25lbs. It's a smaller surface than others I've seen. Everything looks the same except the actual sled, it's not that large.

Morning Lisa and I love CSI!!! Weekend was very uneventful, how was yours? Hows the Mother?

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...

Rocco32

Morning Kerry

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...

Rocco32

MP, 4 sets/ 60 sec RI-
95 x 8
95 x 8
95 x 8
95 x 5 + 1 (racked it, counted to 5 and then tried again)

Upright Row, 3 sets/ 30 sec RI-
85 x 6
85 x 6
85 x 6 (up it to 90)

Cable Lat Raise, 3 sets/ 30 sec RI-
25 x 10
30 x 9
30 x 7 (start with 30 next time)

BB Curl, 3 sets/ 30 sec RI-
65 x 8
65 x 8
65 x 6 + 1 (racked it, then got one more)

Skull, 3 sets/ 30 sec RI-
85 x 8
85 x 6
75 x 6 ( I think try for 80 next time)

Hammer Curl SS w/ Pressdown, 2 sets-
30 x 15 / 130 x 15
30 x 15 / 130 x 13 + 2

BB Shrug, 4 sets/ 60 sec RI-
235 x 9
235 x 8
235 x 8
235 x 7

Behind Back BB Forearm Curl, 3 sets/ 30 sec RI-
75 x 12
75 x 11
75 x 10

Reverse BB Forearm Curl, 3 sets/ 30 sec RI-
30 x 15
30 x 11
30 x 9

Notes

I don't get it with some of these exercises. I get so frustrated because the weight seems so light, but I can't get my reps on the last set. I know I hit muscle failure because I usually can't even complete half the movement. I guess I was hoping for more today, a little disappointed in myself.

MP- First 2 sets were easy, 3rd challenging but got it. 4th about killed me LOL.

Upright Row- I got all my reps but I struggled with them also, so I'm only moving up 5lbs next w/o.

BB Curl- Damn, I have no endurance with bi's or tri's. 1st set was super easy, 2nd was a major challenge with 1 or 2 sec rests to move on. 3rd was very hard. Even after I racked and picked back up I cheated a bit to get that rep.

Skull- The 85 felt heavy and hurt my elbow some so I'll try 80 next time.

Meals, Low Carb-

Meal 1 Pre w/o- 40g protein, 1/2 apple, 1TBSP PB, 1.3 cups oats

Meal 2 Post w/o- 40g protein, 1/2 apple, 1.3 cups oats

Meal 3- 4oz chicken, 1/2 apple, 1 cup Rice, 5 fish oil

Meal 4- 1 can tuna, Walnuts, broccoli, 5 fish oil

Meal 5- 40g protein, broccoli, 5 fish oil

Meal 6- 5oz Salmon Fillet, Green beans

Meal 7- Depends what time I hit the bed, if it's early Meal 6 will be my last, if it's later I'll have a can of tuna and 5 fish oil.

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...

yellowmoomba

Rock - those 30 second RI look like a bitch!!!

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

Velvet

Nice w/o and diet good buddy! Why are you doing skulls again. I thought they hurt your elbows?

gwcaton

Nice wo Rock ! You really have unleashed the Beast

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

IainDaniel

Damn that workout looks killer

How long did it take to complete?

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

Luke9583

How do you like the Behind back forearm curl?

New goal for 2005, 190lbs @ 7% bf

"She Blew my nose, and then she blew my mind"

Rocco32

LOL, they are. But I like it.

Thanks, same to you. It's neat, I feel like we are following a lateral course together. I'm doing skulls because that was an exercise Patrick put in. Normally they do hurt my elbows but I'm hoping at this weight and short RI they won't be so overtaxed. So far so good, just need to lighten that weight up a bit.

Thanks buddy. I don't feel like I've unleashed him yet LOL. But I'm getting closer, need to up my concentration and mental preparedness a bit more.

Thanks Iain, I like these w/o's Patricks been having me do. Today took about 50 min because of the added forearm work and some exercises take awhile at this gym to get set up. At one point I had to take a BB into the bathroom to weight it LOL. Everyone's looking at me weird but i found out it weighs 25lbs

It was alright. Am I supposed to let it roll down into my fingers, then make a fist and roll it up or just roll it up and down? I think I'll switch between that exercise and a reg forearm BB curl off the 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...

IainDaniel

LOL Man I could see that happening. I would be rolling on the floor. Yeah his workouts seem fucking crazy demanding, really short RI. I would be fucking dead I am happy right now with 60-90 sec RI's But would really like to try something like that in the future

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

BritChick

Good morning David, I hear ya on the frustration, these short rest intervals really mess me up gauging the weight I can use and I hate dropping the weight down! lol
I do love the intensity though.

Workouts are looking awesome!

Rocco32

It's definately a different feeling and hard as crap but I really like how I feel afterward. These are some of the best, most productive w/o's I feel I've had so far. Then again I feel more confident in them because of Patrick you know? I just hope I don't have to do squats or deads on 30 sec RI's

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...

Rocco32

Thanks Kerry, your journal is looking great too! The short RI's are bittersweet LOL.

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...