Funky Training

Rocco32 · 01-30-2005, 12:30 PM

Patrick's training me for the competition first week of June. Jodi will be doing my diet. Figure this does deserve a new journal.

This will be my split to start-

day1- chest/back
day2- legs
day3- off
day4- shoulders/arms
day5- off
day6- repeat

Can't wait for tomorrow to start. I'm set up on a 2 week program to start this off.

gwcaton · 01-30-2005, 12:35 PM

Kewl !!!! What competition ?
GO ROCK !!!!!!!!!!

**P-funk** · 01-30-2005, 12:47 PM

LOL.....I didn't even know i was training you for a comp. in june!!! LOL....i though you just wanted help with a program.

Rocco32 · 01-30-2005, 01:32 PM

Quote:

Originally Posted by P-funk

LOL.....I didn't even know i was training you for a comp. in june!!! LOL....i though you just wanted help with a program.

LOL dude, that was in the first PM I sent you!

The programs still good right

**P-funk** · 01-30-2005, 01:34 PM

Quote:

Originally Posted by rock4832

LOL dude, that was in the first PM I sent you!

The programs still good right

yeah, it will work

I'm Trying · 01-30-2005, 01:39 PM

Lets get some Sh!t going then Rock!! Lets see less whoring in this journal though.

GoalGetter · 01-30-2005, 01:47 PM

Quote:

Originally Posted by I'm Trying

Lets get some Sh!t going then Rock!! Lets see less whoring in this journal though.

Did somebody say "whoring"? I'm here now... we can begin.

Just kidding. BEST OF LUCK, Rock! Woo hoo!

Rissole · 01-30-2005, 03:02 PM

A comp....???!!!! Sweet go Dave

You'll kick it

Archangel · 01-30-2005, 03:37 PM

Hey Brother, cool!!!

Post pics on the way!!!

JerseyDevil · 01-30-2005, 05:34 PM

I just noticed the "Funky" link in your sig and clicked on it.

You can't go wrong listening to P and Jodi. They have both walked the walk, and talked the talk. Best of luck brotha!

**P-funk** · 01-30-2005, 05:39 PM

Quote:

Originally Posted by JerseyDevil

I just noticed the "Funky" link in your sig and clicked on it.

You can't go wrong listening to P and Jodi. They have both walked the walk, and talked the talk. Best of luck brotha!

yep, nothing like walking the walk.

(reaches for more cookies.)

Du · 01-30-2005, 05:43 PM

Is this another journal?

Rissole · 01-30-2005, 08:52 PM

Quote:

Originally Posted by P-funk

yep, nothing like walking the walk.

(reaches for more cookies.)

Quote:

Originally Posted by du510

Is this another journal?

No.....

It's a new car.....

Luke9583 · 01-30-2005, 09:05 PM

You go Brotha man

**CowPimp** · 01-31-2005, 12:30 AM

A show, huh? Good luck, I know you'll kick some ass.

I'm Trying · 01-31-2005, 02:41 AM

Quote:

Originally Posted by GoalGetter

Did somebody say "whoring"? I'm here now... we can begin.

Just kidding. BEST OF LUCK, Rock! Woo hoo!

Rocco32 · 01-31-2005, 03:48 AM

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

GoalGetter · 01-31-2005, 04:03 AM

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

Hey I hear ya man... I'm the same. Regardless of the outcome, you are going to work your ass off and having this goal will keep you fired up. It's gonna be awesome

Rocco32 · 01-31-2005, 05:54 AM

Quote:

Originally Posted by GoalGetter

Hey I hear ya man... I'm the same. Regardless of the outcome, you are going to work your ass off and having this goal will keep you fired up. It's gonna be awesome

Yep, thanks Ivy. But it would be great to actually go through with something in my life LOL.

Rocco32 · 01-31-2005, 06:00 AM

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.

yellowmoomba · 01-31-2005, 06:33 AM

Looks like a good setup. I guess you are not doing DL's on back day ??

Train hard!!

**IainDaniel** · 01-31-2005, 07:16 AM

Good Luck Rock

Kick some ass

gwcaton · 01-31-2005, 07:18 AM

Nice wo Rock ! You can do this thing !

Rocco32 · 01-31-2005, 07:45 AM

Quote:

Originally Posted by YM

Looks like a good setup. I guess you are not doing DL's on back day ??

Train hard!!

I'm just doing whatever Patrick tells me to do

He does have me doing SLDL on Leg day. But he also said this was a 2 week program so maybe it'll all change soon.

Quote:

Originally Posted by Iain

Good Luck Rock

Kick some ass

Thanks buddy. I seem to remember us talking about this last year and somebody was going to come down to compete with me....Hmmm....

And no getting on me for not posing enough

Rocco32 · 01-31-2005, 07:45 AM

Quote:

Originally Posted by gwcaton

Nice wo Rock ! You can do this thing !

Thanks Gary, I appreciate it!

01-30-2005, 12:30 PM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Funky Training Patrick's training me for the competition first week of June. Jodi will be doing my diet. Figure this does deserve a new journal. This will be my split to start- day1- chest/back day2- legs day3- off day4- shoulders/arms day5- off day6- repeat Can't wait for tomorrow to start. I'm set up on a 2 week program to start this off.
	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...

01-30-2005, 12:35 PM	#2
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Kewl !!!! What competition ? GO ROCK !!!!!!!!!!
	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

01-30-2005, 12:47 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	LOL.....I didn't even know i was training you for a comp. in june!!! LOL....i though you just wanted help with a program.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-30-2005, 01:39 PM	#6
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Lets get some Sh!t going then Rock!! Lets see less whoring in this journal though.
	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

01-30-2005, 03:02 PM	#8
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	A comp....???!!!! Sweet go Dave You'll kick it
	My Journal

01-30-2005, 03:37 PM	#9
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Hey Brother, cool!!! Post pics on the way!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-30-2005, 05:34 PM	#10
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	I just noticed the "Funky" link in your sig and clicked on it. You can't go wrong listening to P and Jodi. They have both walked the walk, and talked the talk. Best of luck brotha!

01-30-2005, 05:43 PM	#12
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	Is this another journal?
	My IronMag Journal

01-30-2005, 09:05 PM	#14
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	You go Brotha man
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

01-31-2005, 12:30 AM	#15
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	A show, huh? Good luck, I know you'll kick some ass.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-31-2005, 03:48 AM	#17
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	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
	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, 06:00 AM	#20
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Chest/Back 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.
	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, 06:33 AM	#21
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	Looks like a good setup. I guess you are not doing DL's on back day ?? Train hard!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

01-31-2005, 07:16 AM	#22
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,614	Good Luck Rock Kick some ass
	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

01-31-2005, 07:18 AM	#23
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Rock ! You can do this thing !
	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