Thread: P/RR/S II Ventures of Rocco

Did on Sunday-

RR Chest

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Alright, started P/RR/S again today. I was feeling pain in my forearm so I thought I should up the reps a bit. Nothing like this program to keep Rep ranges and poundages changing

Incline BB-
165 x 7
165 x 5
145 x 6 ( I suck )

DB Bench-
60 x 10
60 x 9
60 x 7

Incline Flye-
30 x 10
25 x 12

Behind Back BB Curl-
95 x 12
95 x 10
75 x 10

Reverse BB Forearm Curl-
40 x 12
40 x 10
40 x 9

W/O Time- 30min

Nice w/o to start back to. Not happy with the weights but I know if I stick to something they'll start to go up.

good luck rock, i posted in the other journal but i guess you should just delete it if you could.

whats behind the back bb curl?

Originally Posted by Yanick

good luck rock, i posted in the other journal but i guess you should just delete it if you could.

whats behind the back bb curl?

Thanks Yanick. Yeah, I'm sending a pm to a Mod.

Behind Back BB Forearm Curl, LOL. I forgot to put the forearm part in there

Hey Rocco

I will watch you and Riss do II . I'm probably not smart enough to figure out a routine for it ! My attention span for sitting down and doing something like that is very short and I tend to fall asleep. It's hell getting old !

Good luck !

Oh and in a nutshell can you tell me the diff between I and II ?

Goodluck

Originally Posted by gwcaton

Hey Rocco

I will watch you and Riss do II . I'm probably not smart enough to figure out a routine for it ! My attention span for sitting down and doing something like that is very short and I tend to fall asleep. It's hell getting old !

Good luck !

Oh and in a nutshell can you tell me the diff between I and II ?

If you decide you want to try it I'm sure we'll both help you! He's helping me put it together. The main difference is the rep ranges are much wider. Lower reps on Power week, Reps all over the place on RR week. It just seems a touch more intense, well more than a touch to me Let me know.

Originally Posted by PreMier

Goodluck

Thanks Jake!!

Squat- ASS TO FLOOR
115 x 10
125 x 10
125 x 9
130 x 7 ( I know i'm a Pu**y but hey, what can I say )

Single Leg Press-
90 x 15
110 x 15
130 x 12

Leg Ext-
45 x 20
60 x 18
60 x 16

Lying Leg Curl-
110 x 10
110 x 8
100 x 8

Single Leg Curl-
20 x 15
30 x 15
35 x 13

DB SLDL-
40 x 18
45 x 16

Standing Calf Raise-
160 x 9
160 x 9
160 x 7

Sitting Calf Raise-
45 x 15
60 x 13
60 x 13

W/O Time- 59:30

OMG, I thought you were my friend Riss!!! Halfway through the w/o I couldn't walk any longer. I had to pay some guy to carry me from each exercise and hold me up

Great w/o, I haven't gone so deep on squats before. I was going down as far as I possibly could and at that weight it was a challenge for me.

By the time I got to DB SLDL I couldn't get my legs to stop shaking. I musta looked like an idiot shaking as bad as I was doing that exercise

Not that i'm too fussed on scoping out yo' naked ass, did you get round to posting your update pics? I'm interested in seeing your progress.

Rock my Brother!!! I'll be keeping up with you on this P/RR/S II, I will prolly be going back to it after my 8 week cycle of fullbody and then prolly a 4 week cycle of upper/lower split, So I'm really interested in your journal and progress!!!
Nice lookin w/o too there

cant wait to see results, good luck

Originally Posted by rock4832

If you decide you want to try it I'm sure we'll both help you! He's helping me put it together. The main difference is the rep ranges are much wider. Lower reps on Power week, Reps all over the place on RR week. It just seems a touch more intense, well more than a touch to me Let me know.

Sounds interesting . I'll watch for awhile

Originally Posted by rock4832

Squat- ASS TO FLOOR
115 x 10
125 x 10
125 x 9
130 x 7 ( I know i'm a Pu**y but hey, what can I say )

Single Leg Press-
90 x 15
110 x 15
130 x 12

Leg Ext-
45 x 20
60 x 18
60 x 16

Lying Leg Curl-
110 x 10
110 x 8
100 x 8

Single Leg Curl-
20 x 15
30 x 15
35 x 13

DB SLDL-
40 x 18
45 x 16

Standing Calf Raise-
160 x 9
160 x 9
160 x 7

Sitting Calf Raise-
45 x 15
60 x 13
60 x 13

W/O Time- 59:30

OMG, I thought you were my friend Riss!!! Halfway through the w/o I couldn't walk any longer. I had to pay some guy to carry me from each exercise and hold me up

Great w/o, I haven't gone so deep on squats before. I was going down as far as I possibly could and at that weight it was a challenge for me.

By the time I got to DB SLDL I couldn't get my legs to stop shaking. I musta looked like an idiot shaking as bad as I was doing that exercise

Wohooo !!!! Nice wo Pu**y

well when you can't walk through the door cos your soooooooo damn big Who's gonna care what the other people in the gym might of thought when you were shaking with DB SLDL "s

Heyyyy Rocco. You like that name eh? I guess it stuck.

Back on the PRRS wagon? Best of luck to ya boss.

Originally Posted by TCD

Not that i'm too fussed on scoping out yo' naked ass, did you get round to posting your update pics? I'm interested in seeing your progress.

Soon, I'm white as a ghost. In about a week, but don't expect anything spectacular Are your final pics up?

Originally Posted by Archangel

Rock my Brother!!! I'll be keeping up with you on this P/RR/S II, I will prolly be going back to it after my 8 week cycle of fullbody and then prolly a 4 week cycle of upper/lower split, So I'm really interested in your journal and progress!!!
Nice lookin w/o too there

Thanks buddy. This was the routine I did when I first started really lifting and I like Gopro so it's special to me. Look forward to having you back on!

Originally Posted by primus_122

cant wait to see results, good luck

Thanks buddy and thanks for dropping in

Originally Posted by gwcaton

Wohooo !!!! Nice wo Pu**y

well when you can't walk through the door cos your soooooooo damn big Who's gonna care what the other people in the gym might of thought when you were shaking with DB SLDL "s

Haha. Thanks Gary. Hope you come ALL the way to our corner

Originally Posted by du510

Heyyyy Rocco. You like that name eh? I guess it stuck.

Back on the PRRS wagon? Best of luck to ya boss.

I do I tried to get Rob to change my screen name but he said that was already taken

Thanks.

You coulda told me you started a new journal....

Originally Posted by Rissole

You coulda told me you started a new journal....

I'm sorry LOL! I was wondering why you hadn't stopped in

Originally Posted by Rocco32

Soon, I'm white as a ghost. In about a week, but don't expect anything spectacular Are your final pics up?

Yeah, me and Dale put our week 12 photos up about 2-3 weeks back when they were due. I thought you'd seen them? They're in the great cut thread on AL.

Dale's comparison pics are awesome.

Originally Posted by TCD

Yeah, me and Dale put our week 12 photos up about 2-3 weeks back when they were due. I thought you'd seen them? They're in the great cut thread on AL.

Dale's comparison pics are awesome.

I'll have to go check those out. I usually don't go over to AL, I was waiting to hear something on this side.

Originally Posted by Rocco32

Squat- ASS TO FLOOR
115 x 10
125 x 10
125 x 9
130 x 7 ( I know i'm a Pu**y but hey, what can I say )

Single Leg Press-
90 x 15
110 x 15
130 x 12

Leg Ext-
45 x 20
60 x 18
60 x 16

Lying Leg Curl-
110 x 10
110 x 8
100 x 8

Single Leg Curl-
20 x 15
30 x 15
35 x 13

DB SLDL-
40 x 18
45 x 16

Standing Calf Raise-
160 x 9
160 x 9
160 x 7

Sitting Calf Raise-
45 x 15
60 x 13
60 x 13

W/O Time- 59:30

OMG, I thought you were my friend Riss!!! Halfway through the w/o I couldn't walk any longer. I had to pay some guy to carry me from each exercise and hold me up

Great w/o, I haven't gone so deep on squats before. I was going down as far as I possibly could and at that weight it was a challenge for me.

By the time I got to DB SLDL I couldn't get my legs to stop shaking. I musta looked like an idiot shaking as bad as I was doing that exercise

I just did the same workout this arvo and was/felt exactly the same...
I went to the toilet after and just standing there my legs were shaking
Gonna pay for it in the next few days.....

Originally Posted by Rissole

I just did the same workout this arvo and was/felt exactly the same...
I went to the toilet after and just standing there my legs were shaking
Gonna pay for it in the next few days.....

You guys are scaring me

Originally Posted by gwcaton

You guys are scaring me

I think we are scaring ourselves....
Nice Deadbolt quote Gazza

Hey Dave, are you having a rest day tomorrow??

Originally Posted by Rocco32

I'll have to go check those out. I usually don't go over to AL, I was waiting to hear something on this side.

Mine: http://forum.avantlabs.com/index.php...dpost&p=230103

Dale's: http://forum.avantlabs.com/index.php...dpost&p=230426

lmao @ Dale's "before" chin(s).