Releasing the FUNKY Beast

Rocco32 · 06-14-2005, 10:18 AM

Alright, worst news first and save the lynching for later.

1. No legs right now. I have 2 reasons for this-
A- I'm not motivated and have trouble getting to the gym for legs lately. With as busy as I am that is a problem and I need to be realistic about it.
B- The major reason is my back. It is not getting better at all. That means I can't squat, leg press, lunge, SLDL. I tried Leg ext and Leg Curl and those even hurt my back, like it was stretching it too much

I also think that's why I've lost my motivation on leg day because it's always a gamble of whether I'll be hurt or not and I've been losing quite a bit lately.

2. What I plan to do is split my remaining bodyparts into 2 different days and then do them twice a week. I'll have 2 main exercises with heavier weights and longer RI to start the w/o, and the rest will be 5 sets with RI's of 30 sec or less.

3. I'm not necessarily doing the countdown of 30,25,20 etc... The reason being is I'm at 3 different gyms, none with the same equipment and the exercises that could be the same, the weights are varying if that makes sense. When I can I'll do that with certain exercises but it won't be possible with all.

Any questions?

Rocco32 · 06-14-2005, 10:32 AM

Bench, RI- 60-90 Sec
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

BB Curl, RI- 60-90 Sec
65 x 6
85 x 6
85 x 6
85 x 4

Everything Else 30 Sec RI!!

DB Lateral Raise-
12.5 x 8
12.5 x 8
12.5 x 7
12.5 x 6
12.5 x 5

Nautilus Flye-
90 x 9
90 x 8
90 x 8
90 x 6
90 x 5

DB Curl-
25 x 8
25 x 8
25 x 7
25 x 7
25 x 6

DB Front Raise-
15 x 8
15 x 7
10 x 8
10 x 8
10 x 8

Sitting Calf-
90 x 8
90 x 7
90 x 7
90 x 5
90 x 5

Forward Neck-
50 x 8
50 x 8
50 x 8
50 x 8
60 x 8

Backward Neck-
60 x 8
60 x 8
60 x 8
60 x 8
60 x 7

Reverse Forearm BB Curl-
45 x 8
45 x 8
45 x 8
45 x 8
45 x 6

W/O Time 1:18 Due to trying to find correct weights and exercises

Bench- Went well, I was happy to get it 5 for all 5 sets. I can move up on that

BB Curl- Strength went quick but my Bi's were really hurting as well.

Everything else went well. Had to drop weight on Front raise but I think I dropped too much. The 4 way neck really got my neck, I know it'll be sore tomorrow LOL.

**IainDaniel** · 06-14-2005, 10:35 AM

What have you done to aggrivate you back? Is it from working out?

No I am not trying to be perverse here, but what condition is your matress in?
You spend 33% of you day lying on this, it should be in the best condition to promote good back health. We just bought a new matress and it seemed to help. Just an FYI

Rocco32 · 06-14-2005, 11:23 AM

Quote:

Originally Posted by IainDaniel

What have you done to aggrivate you back? Is it from working out?

No I am not trying to be perverse here, but what condition is your matress in?
You spend 33% of you day lying on this, it should be in the best condition to promote good back health. We just bought a new matress and it seemed to help. Just an FYI

I think it was doing heavy Bent over rows. I kinda felt it then and went on to do Deads. That was over a month ago, since then it hasn't gotten better or as it starts to get better I hurt it more.

I guess we've had our mattress for quite awhile. We want to buy a new bed altogether but good mattresses are freaking expensive! It doesn't hurt when I'm in bed or even too much standing. It's anytime I have to bend over even a little and all the time when I'm sitting.

DeadBolt · 06-14-2005, 11:32 AM

Quote:

Originally Posted by Rocco32

I think it was doing heavy Bent over rows. I kinda felt it then and went on to do Deads. That was over a month ago, since then it hasn't gotten better or as it starts to get better I hurt it more.

I guess we've had our mattress for quite awhile. We want to buy a new bed altogether but good mattresses are freaking expensive! It doesn't hurt when I'm in bed or even too much standing. It's anytime I have to bend over even a little and all the time when I'm sitting.

B/O rows will do it to ya. I always do my deads first with perfect form then once I get to my b/o rows I can't even think about using the same amount of weight as I could if I were fresh.

Mattress is always a good idea...but yes they are expensive. I would actually recomend you to go see a sports medicine doctor around you. Then ask them to send you to a message therapist....but for sports medicine ie sports related injuries. They can fix just about every problem. Thats the field I want to get into but have only scratched the surface in it so I'm not to much help just yet.

bludevil · 06-14-2005, 11:50 AM

Glad to hear you had fun on the cruise. Just take it easy on the back and listen to your body. It'll let you know what exercises you should and shouldn't be doing. If you can't do legs, don't worry about it. Not important in the overall grand scheme of things.

Triple Threat · 06-14-2005, 11:53 AM

Quote:

Originally Posted by Rocco32

the cruise was great. Food was alright but the drinks were great and we did some dancing which I've never done with her so she was happy

Sounds like a fun time was had by all.

Good luck with the back thing.

b_reed23 · 06-14-2005, 02:23 PM

I think you hurt your back doing something INVOLVING a mattress...lmao....j/k, hope you get better soon!!!

Archangel · 06-14-2005, 09:00 PM

Glad the Cruise was a success!!! Sorry to hear about the back not getting any better, Don't sweat it about the legs, You'll be just fine ya big Beast!!!

PreMier · 06-14-2005, 10:33 PM

Quote:

Originally Posted by DeadBolt

Mattress is always a good idea...but yes they are expensive. I would actually recomend you to go see a sports medicine doctor around you. Then ask them to send you to a message therapist....but for sports medicine ie sports related injuries. They can fix just about every problem. Thats the field I want to get into but have only scratched the surface in it so I'm not to much help just yet.

Bump to that.

MorteSubite · 06-15-2005, 01:14 AM

Intense workout Rocco. Definitely get your back checked out if you've got the time.

JerseyDevil · 06-15-2005, 05:20 AM

Quote:

Originally Posted by Rocco32

I did see that, pretty cool. Maybe it's a sign I'm on a collision course

I was thinking more along the line of it's a 'body' shop.

Rocco32 · 06-15-2005, 11:51 AM

Quote:

Originally Posted by DeadBolt

B/O rows will do it to ya. I always do my deads first with perfect form then once I get to my b/o rows I can't even think about using the same amount of weight as I could if I were fresh.

Mattress is always a good idea...but yes they are expensive. I would actually recomend you to go see a sports medicine doctor around you. Then ask them to send you to a message therapist....but for sports medicine ie sports related injuries. They can fix just about every problem. Thats the field I want to get into but have only scratched the surface in it so I'm not to much help just yet.

Thanks Dead, I know your right but I don't have the time for that right now. I mean it's only my back right LOL. I think Lisa and I will bite the bullet and buy a new mattress by the end of summer.

Rocco32 · 06-15-2005, 11:52 AM

Quote:

Originally Posted by bludevil

Glad to hear you had fun on the cruise. Just take it easy on the back and listen to your body. It'll let you know what exercises you should and shouldn't be doing. If you can't do legs, don't worry about it. Not important in the overall grand scheme of things.

Thanks Blu! Yeah, it's just a hard decision to make. Everyone says you MUST work legs, I have that in my mind. I just hope I don't mess myself up mentally by not working legs you know.

Rocco32 · 06-15-2005, 11:52 AM

Quote:

Originally Posted by CaptainDeadlift

Sounds like a fun time was had by all.

Good luck with the back thing.

Thanks buddy!

Rocco32 · 06-15-2005, 11:53 AM

Quote:

Originally Posted by b_reed23

I think you hurt your back doing something INVOLVING a mattress...lmao....j/k, hope you get better soon!!!

Haha, I wish. Actually Lisa for some reason waits for me to hurt something, THEN she wants to "play".

Rocco32 · 06-15-2005, 11:53 AM

Quote:

Originally Posted by Archangel

Glad the Cruise was a success!!! Sorry to hear about the back not getting any better, Don't sweat it about the legs, You'll be just fine ya big Beast!!!

Thanks Angel!! Good luck with HIT!

Rocco32 · 06-15-2005, 11:53 AM

Quote:

Originally Posted by MorteSubite

Intense workout Rocco. Definitely get your back checked out if you've got the time.

Yeah, we'll see. I think I have a few days off in 3 weeks

Rocco32 · 06-15-2005, 11:54 AM

Quote:

Originally Posted by JerseyDevil

I was thinking more along the line of it's a 'body' shop.

Haha, thanks Paul. I guess it's all in the attitude eh, guess mine is not too positive

Rocco32 · 06-15-2005, 11:59 AM

Wide Grip Pulldown, 60-90 sec RI-
130 x 5
140 x 5
140 x 5
140 x 5
150 x 4.5

Dips, 60-90 sec RI-
15 x 4
15 x 4
15 x 4
25 x 4

Everything else is 30 Sec RI!!!

Chest Supported T-Bar Row-
45 x 8
45 x 8
45 x 8
45 x 8
45 x 8

Pushdown-
60 x 8
60 x 8
60 x 8
60 x 7
60 x 6

Cable Row-
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

Single Arm DB Ext, one arm then the other continous-
15 x 8
15 x 8
15 x 8
15 x 7
15 x 6

Face Pull-
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8

BB Shrug-
195 x 8
195 x 8
195 x 8
195 x 7
195 x 7

Side Neck Ext-
60 x 8
10 x 8
70 x 8
70 x 8
80 x 8

Behind Back BB Wrist Curl-
115 x 8
115 x 8
115 x 7
115 x 6
115 x 5

W/O Time- 1:15

20 min Cardio afterwards.

b_reed23 · 06-15-2005, 01:08 PM

wow, nice workout rocco, heavy workload too! great job!

bludevil · 06-15-2005, 01:23 PM

yes, very nice workout, especially with a gimpy back.

yellowmoomba · 06-15-2005, 05:46 PM

That's a LOT of sets !! Are you taking a day off in between workouts ??? I'm only doing upperbody workouts too due to my leg. I keep switching up the muscle groups that I would together every week to make it more interesting.

Cris2Blis · 06-15-2005, 06:45 PM

nice job rocco!

Archangel · 06-15-2005, 07:58 PM

Excellent w/o there BRother Rocco!!! You do alot of sets, I don't think I could keep up with ya, ya Big Beast!!! Hows the back?

06-14-2005, 10:18 AM	#61
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	What am I doing now? Alright, worst news first and save the lynching for later. 1. No legs right now. I have 2 reasons for this- A- I'm not motivated and have trouble getting to the gym for legs lately. With as busy as I am that is a problem and I need to be realistic about it. B- The major reason is my back. It is not getting better at all. That means I can't squat, leg press, lunge, SLDL. I tried Leg ext and Leg Curl and those even hurt my back, like it was stretching it too much I also think that's why I've lost my motivation on leg day because it's always a gamble of whether I'll be hurt or not and I've been losing quite a bit lately. 2. What I plan to do is split my remaining bodyparts into 2 different days and then do them twice a week. I'll have 2 main exercises with heavier weights and longer RI to start the w/o, and the rest will be 5 sets with RI's of 30 sec or less. 3. I'm not necessarily doing the countdown of 30,25,20 etc... The reason being is I'm at 3 different gyms, none with the same equipment and the exercises that could be the same, the weights are varying if that makes sense. When I can I'll do that with certain exercises but it won't be possible with all. Any questions?
	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...

06-14-2005, 10:32 AM	#62
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Workout A Bench, RI- 60-90 Sec 185 x 5 185 x 5 185 x 5 185 x 5 185 x 5 BB Curl, RI- 60-90 Sec 65 x 6 85 x 6 85 x 6 85 x 4 Everything Else 30 Sec RI!! DB Lateral Raise- 12.5 x 8 12.5 x 8 12.5 x 7 12.5 x 6 12.5 x 5 Nautilus Flye- 90 x 9 90 x 8 90 x 8 90 x 6 90 x 5 DB Curl- 25 x 8 25 x 8 25 x 7 25 x 7 25 x 6 DB Front Raise- 15 x 8 15 x 7 10 x 8 10 x 8 10 x 8 Sitting Calf- 90 x 8 90 x 7 90 x 7 90 x 5 90 x 5 Forward Neck- 50 x 8 50 x 8 50 x 8 50 x 8 60 x 8 Backward Neck- 60 x 8 60 x 8 60 x 8 60 x 8 60 x 7 Reverse Forearm BB Curl- 45 x 8 45 x 8 45 x 8 45 x 8 45 x 6 W/O Time 1:18 Due to trying to find correct weights and exercises Bench- Went well, I was happy to get it 5 for all 5 sets. I can move up on that BB Curl- Strength went quick but my Bi's were really hurting as well. Everything else went well. Had to drop weight on Front raise but I think I dropped too much. The 4 way neck really got my neck, I know it'll be sore tomorrow 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...

06-14-2005, 10:35 AM	#63
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	What have you done to aggrivate you back? Is it from working out? No I am not trying to be perverse here, but what condition is your matress in? You spend 33% of you day lying on this, it should be in the best condition to promote good back health. We just bought a new matress and it seemed to help. Just an FYI
	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

06-14-2005, 02:23 PM	#68
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	I think you hurt your back doing something INVOLVING a mattress...lmao....j/k, hope you get better soon!!!
	My Journal!

06-14-2005, 09:00 PM	#69
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Glad the Cruise was a success!!! Sorry to hear about the back not getting any better, Don't sweat it about the legs, You'll be just fine ya big Beast!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-14-2005, 11:50 AM	#66
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Glad to hear you had fun on the cruise. Just take it easy on the back and listen to your body. It'll let you know what exercises you should and shouldn't be doing. If you can't do legs, don't worry about it. Not important in the overall grand scheme of things.

06-15-2005, 01:14 AM	#71
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Intense workout Rocco. Definitely get your back checked out if you've got the time.
	Morte's P/RR/S Abuse Journal

06-15-2005, 11:59 AM	#80
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	W/o B Wide Grip Pulldown, 60-90 sec RI- 130 x 5 140 x 5 140 x 5 140 x 5 150 x 4.5 Dips, 60-90 sec RI- 15 x 4 15 x 4 15 x 4 25 x 4 Everything else is 30 Sec RI!!! Chest Supported T-Bar Row- 45 x 8 45 x 8 45 x 8 45 x 8 45 x 8 Pushdown- 60 x 8 60 x 8 60 x 8 60 x 7 60 x 6 Cable Row- 100 x 8 100 x 8 100 x 8 100 x 8 100 x 8 Single Arm DB Ext, one arm then the other continous- 15 x 8 15 x 8 15 x 8 15 x 7 15 x 6 Face Pull- 50 x 8 50 x 8 50 x 8 50 x 8 50 x 8 BB Shrug- 195 x 8 195 x 8 195 x 8 195 x 7 195 x 7 Side Neck Ext- 60 x 8 10 x 8 70 x 8 70 x 8 80 x 8 Behind Back BB Wrist Curl- 115 x 8 115 x 8 115 x 7 115 x 6 115 x 5 W/O Time- 1:15 20 min Cardio afterwards.
	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...

06-15-2005, 01:08 PM	#81
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	wow, nice workout rocco, heavy workload too! great job!
	My Journal!

06-15-2005, 01:23 PM	#82
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	yes, very nice workout, especially with a gimpy back.

06-15-2005, 05:46 PM	#83
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,585 Photos: 2	That's a LOT of sets !! Are you taking a day off in between workouts ??? I'm only doing upperbody workouts too due to my leg. I keep switching up the muscle groups that I would together every week to make it more interesting.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

06-15-2005, 06:45 PM	#84
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	nice job rocco!
	My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

06-15-2005, 07:58 PM	#85
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Excellent w/o there BRother Rocco!!! You do alot of sets, I don't think I could keep up with ya, ya Big Beast!!! Hows the back?
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37