Thread: Releasing the FUNKY Beast

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.

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

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.

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.

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.

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.

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

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!!!

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.

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

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.

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.

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.

Originally Posted by CaptainDeadlift

Sounds like a fun time was had by all.

Good luck with the back thing.

Thanks buddy!

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".

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!

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

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

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.

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

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

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.

nice job rocco!

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?

Man Rocco ,

you're going to be an old man before your time with wo's like that

Good job bet you were beat after that one

For an injured guy, you're not letting it set you back for other areas. Great workout!

Still on SD I assume (due to the high volume)?

Damn Rocco. Wears me out just reading your workout!

Originally Posted by JerseyDevil

Damn Rocco. Wears me out just reading your workout!

Amen to that! Thats a killer w/o.

Hope the back holds up...just don't push it to hard man.

Legs is a good idea to work if you can. But hey if ya can't do it don't....but don't let the fact that you don't 'want' to do it determin whether you do or don't. Even though I don't 'feel' like working out sometimes I still get in there and crank it out!! Mind over matter my friend!