Releasing the FUNKY Beast

Rocco32 · 06-19-2005, 03:03 AM

Quote:

Originally Posted by gwcaton

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

LOL, I've BEEN an old man Gary, where have you been

Quote:

Originally Posted by Morte

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)?

Thanks buddy, no I'm trying not to let it limit me. No, not on the SD any longer. I figure I doing lower volume due to the lack of w/o's right now. Only getting in 2-3 a week.

Quote:

Originally Posted by JerseyMonster

Damn Rocco. Wears me out just reading your workout!

LOL, well I admit...my fingers get a bit tired typing it

Quote:

Originally Posted by Dead

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!
.

Thanks buddy

Rocco32 · 06-19-2005, 03:14 AM

Standing MP, 60-90 sec RI (SS with Standing Calf Raise)-
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4

Standing Calf Raise, 60-90 sec RI-
275 x 4
300 x 4
335 x 4
335 x 4
375 x 4

Everything Else 30 Sec RI's!!!

Decline Bench-
135 x 8/8/7/6/5

Preacher Curl-
55 x 8/8/8/5/5/

DB Side Lateral-
12.5 x /8/8/6/5.5

WC HS Chect-
160 x 8/8/8/8/7

Cable Curls-
45 x 8/8/8/8
50 x 8

Donkey Calf-
90 x 8/8/8/8/8

Reverse BB Forearm Curl-
50 x 8/8/7/5/4

Forward Neck-
60 x 8/8/8/7/6

Backward Neck-
60 x 8/8/8/8/8

W/O Time 60 min.

Good w/o except for MP and Standing Calf, my main exercises. The Standing MP were killing my wrists and the Standing calf went up no matter what!! I'm got burst blood vessels across my traps from the weight, but it still went up

Everything else was dandy

Rissole · 06-19-2005, 09:43 PM

Hey Dave, Stick with this for longer than 2 weeks... please...

bludevil · 06-20-2005, 02:23 PM

Another very tiring workout. You must have some excellent muscular endurance. I know I would be dead tired after about half-way with your routine.

MorteSubite · 06-20-2005, 06:25 PM

Another insane workout. I agree on blu's comment about endurance. Amazing stuff

JerseyDevil · 06-20-2005, 07:42 PM

Great stuff Dave! Keep it rocking (no pun intended)

Archangel · 06-21-2005, 10:00 AM

Awesome w/o there Brother Rocco!!! How do you like the shorter R.I's? I really grew to likie 'em after that cycle of P-Funk style w/o's, thats another reason I'm lookin forward to going back to HIT!!! Although the weights will drop considerably, I will be ready to HIT it hard after Vacation!!!

b_reed23 · 06-21-2005, 01:39 PM

great job rocco!!!

Rocco32 · 06-22-2005, 10:55 AM

Quote:

Originally Posted by bludevil

Another very tiring workout. You must have some excellent muscular endurance. I know I would be dead tired after about half-way with your routine.

Thanks Blu, I think it's definately gone up. But then again some of those weights are pretty light to start with.

Rocco32 · 06-22-2005, 10:55 AM

Quote:

Originally Posted by MorteSubite

Another insane workout. I agree on blu's comment about endurance. Amazing stuff

Thanks buddy!

Rocco32 · 06-22-2005, 10:56 AM

Quote:

Originally Posted by JerseyDevil

Great stuff Dave! Keep it rocking (no pun intended)

Haha, Thanks JD. I'll try

Rocco32 · 06-22-2005, 10:57 AM

Quote:

Originally Posted by Archangel

Awesome w/o there Brother Rocco!!! How do you like the shorter R.I's? I really grew to likie 'em after that cycle of P-Funk style w/o's, thats another reason I'm lookin forward to going back to HIT!!! Although the weights will drop considerably, I will be ready to HIT it hard after Vacation!!!

I like the shorter RI's, feels like I'm working more and the weights are lighter so I don't worry about injury quite as much. Good luck with HIT buddy!

Rocco32 · 06-22-2005, 10:57 AM

Quote:

Originally Posted by b_reed23

great job rocco!!!

Thanks Billie

Rocco32 · 06-22-2005, 10:59 AM

Hey all, just a quick note that I'm not going to post in here any longer. I've changed things up again and I know that annoys some people so I'll save you that

It's just hard with 13 hour shifts and switching from days to nights every 2 weeks to figure out what will work good for me. It's not so much a matter of just sticking with something (which I DO have a problem with I know) because most things I'm learning with my schedule I can't really stick with you know? Cool. Oh, and I mean I'm not posting my w/o's any longer, not that I'm leaving IM

bludevil · 06-22-2005, 11:04 AM

Cool brother, You can have a journal not related to training just to let us know how your doing. Hey, read about Rebound and PCT issue. That sucks. At least you'll get 2 bottles for every 1 bottle you send back, but that doesn't help you right now.

**IainDaniel** · 06-22-2005, 11:05 AM

Me no understand?

You are not posting for other people you are posting for yourself, to receive feedback and log you progress. I enjoy reading your Journal along with a few others, as I do find some helpful info in them.

It isn't about what routine you are doing, it is about making progress and doing the best you can.

Not that I am one to talk ( I will be starting one shortly I promise) I just don't understand the reasoning.

Cris2Blis · 06-22-2005, 11:06 AM

Gotta do what you gotta do... I guess we'll have to find another journal to be inspired by!

Good luck with work and the workouts!

Rocco32 · 06-22-2005, 11:38 AM

Quote:

Originally Posted by bludevil

Cool brother, You can have a journal not related to training just to let us know how your doing. Hey, read about Rebound and PCT issue. That sucks. At least you'll get 2 bottles for every 1 bottle you send back, but that doesn't help you right now.

Thanks Blu. To be honest I don't know if I want to deal with DS any longer. This is the second screw-up IMO and I think it's pretty serious. Just stay with what I know is safe and reliable.

Rocco32 · 06-22-2005, 11:39 AM

Quote:

Originally Posted by Cris2Blis

Gotta do what you gotta do... I guess we'll have to find another journal to be inspired by!

Good luck with work and the workouts!

Thanks Cris. I guess Iain is right though, I just put a lot of stock in what my friends think of me here at IM and I don't want negative things said about my switching again, but what should I care?

Rocco32 · 06-22-2005, 11:40 AM

Quote:

Originally Posted by IainDaniel

Me no understand?

You are not posting for other people you are posting for yourself, to receive feedback and log you progress. I enjoy reading your Journal along with a few others, as I do find some helpful info in them.

It isn't about what routine you are doing, it is about making progress and doing the best you can.

Not that I am one to talk ( I will be starting one shortly I promise) I just don't understand the reasoning.

Thanks Iain, you make more sense than what I was thinking. And yeah, you need to start your journal again

Rocco32 · 06-22-2005, 11:47 AM

Yep, my modified version. Does this mean I'll probably hurt myself again...Yep

But I really want some more strength and it's always gone up with Westside. I'm making some changes though to try and lessen injuries with my arms. When I started today I was sickened by my bench- YUCK.

ME- Bench

Bench-
135 x 6
165 x 2
185 x 2
205 x 2
225 x 2 ( I think, the guy I asked to spot kept his freaking hands on the bar

)
235 x 1 (Got another spotter for that )
245 x with help

Incline Smith Bench-
135 x 8
155 x 7
165 x 5

Skulls, wide grip-
85 x 6
85 x 6
95 x 3

Pushdown, Long Bar shoulder width grip-
70 x 9
70 x 8
70 x 7

Side Laterals DB-
20 x 8
20 x 7
15 x 8
15 x 6

T-Bar Row-
90 x 10
90 x 8
90 x 7
70 x 9

Incline DB Curl- Both arms same time
30 x 8
25 x 8
25 x 6

W/O Time- 56 min

Ran for 15 min afterwards

Really disappointed with bench, felt like a ton at the bottom of the movement.

The Incline Smith Bench was set at a pretty steep incline and brought close to collar bone. Very slow reps and really stretching at the bottom before pushing up.

Felt like a good w/o, just want that bench up!

b_reed23 · 06-22-2005, 11:50 AM

I completly understand about working long shifts and trying to get to the gym every day in as little time as possible

it makes it hard on your family, and sleep!! what do you do for a living Rocco??

bludevil · 06-22-2005, 11:52 AM

Quote:

Originally Posted by Rocco32

Thanks Blu. To be honest I don't know if I want to deal with DS any longer. This is the second screw-up IMO and I think it's pretty serious. Just stay with what I know is safe and reliable.

What's the 1st screw up? Did I miss something.
Gotta feeling their going to take a huge hit in the profit margin after this debacle.

**IainDaniel** · 06-22-2005, 11:57 AM

Glad you didn't take what I said the wrong way David, I thought is may have sounded a little Harsh.

Anyway bump to what BD wrote what was the first screw up?

06-19-2005, 03:14 AM	#92
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	W/o C Standing MP, 60-90 sec RI (SS with Standing Calf Raise)- 115 x 4 115 x 4 115 x 4 115 x 4 115 x 4 Standing Calf Raise, 60-90 sec RI- 275 x 4 300 x 4 335 x 4 335 x 4 375 x 4 Everything Else 30 Sec RI's!!! Decline Bench- 135 x 8/8/7/6/5 Preacher Curl- 55 x 8/8/8/5/5/ DB Side Lateral- 12.5 x /8/8/6/5.5 WC HS Chect- 160 x 8/8/8/8/7 Cable Curls- 45 x 8/8/8/8 50 x 8 Donkey Calf- 90 x 8/8/8/8/8 Reverse BB Forearm Curl- 50 x 8/8/7/5/4 Forward Neck- 60 x 8/8/8/7/6 Backward Neck- 60 x 8/8/8/8/8 W/O Time 60 min. Good w/o except for MP and Standing Calf, my main exercises. The Standing MP were killing my wrists and the Standing calf went up no matter what!! I'm got burst blood vessels across my traps from the weight, but it still went up Everything else was dandy
	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...

06-19-2005, 09:43 PM	#93
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Hey Dave, Stick with this for longer than 2 weeks... please...
	My Journal

06-20-2005, 02:23 PM	#94
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Another very tiring workout. You must have some excellent muscular endurance. I know I would be dead tired after about half-way with your routine.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

06-20-2005, 06:25 PM	#95
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Another insane workout. I agree on blu's comment about endurance. Amazing stuff
	Morte's P/RR/S Abuse Journal

06-21-2005, 10:00 AM	#97
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Awesome w/o there Brother Rocco!!! How do you like the shorter R.I's? I really grew to likie 'em after that cycle of P-Funk style w/o's, thats another reason I'm lookin forward to going back to HIT!!! Although the weights will drop considerably, I will be ready to HIT it hard after Vacation!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-20-2005, 07:42 PM	#96
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Great stuff Dave! Keep it rocking (no pun intended)

06-21-2005, 01:39 PM	#98
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	great job rocco!!!
	My Journal!

06-22-2005, 10:59 AM	#104
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	No More Posting Hey all, just a quick note that I'm not going to post in here any longer. I've changed things up again and I know that annoys some people so I'll save you that It's just hard with 13 hour shifts and switching from days to nights every 2 weeks to figure out what will work good for me. It's not so much a matter of just sticking with something (which I DO have a problem with I know) because most things I'm learning with my schedule I can't really stick with you know? Cool. Oh, and I mean I'm not posting my w/o's any longer, not that I'm leaving IM
	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...

06-22-2005, 11:04 AM	#105
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Cool brother, You can have a journal not related to training just to let us know how your doing. Hey, read about Rebound and PCT issue. That sucks. At least you'll get 2 bottles for every 1 bottle you send back, but that doesn't help you right now.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

06-22-2005, 11:05 AM	#106
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Me no understand? You are not posting for other people you are posting for yourself, to receive feedback and log you progress. I enjoy reading your Journal along with a few others, as I do find some helpful info in them. It isn't about what routine you are doing, it is about making progress and doing the best you can. Not that I am one to talk ( I will be starting one shortly I promise) I just don't understand the reasoning.
	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

06-22-2005, 11:06 AM	#107
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	Gotta do what you gotta do... I guess we'll have to find another journal to be inspired by! Good luck with work and the workouts!
	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

06-22-2005, 11:47 AM	#111
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Did he say Westside? Yep, my modified version. Does this mean I'll probably hurt myself again...Yep But I really want some more strength and it's always gone up with Westside. I'm making some changes though to try and lessen injuries with my arms. When I started today I was sickened by my bench- YUCK. ME- Bench Bench- 135 x 6 165 x 2 185 x 2 205 x 2 225 x 2 ( I think, the guy I asked to spot kept his freaking hands on the bar ) 235 x 1 (Got another spotter for that ) 245 x with help Incline Smith Bench- 135 x 8 155 x 7 165 x 5 Skulls, wide grip- 85 x 6 85 x 6 95 x 3 Pushdown, Long Bar shoulder width grip- 70 x 9 70 x 8 70 x 7 Side Laterals DB- 20 x 8 20 x 7 15 x 8 15 x 6 T-Bar Row- 90 x 10 90 x 8 90 x 7 70 x 9 Incline DB Curl- Both arms same time 30 x 8 25 x 8 25 x 6 W/O Time- 56 min Ran for 15 min afterwards Really disappointed with bench, felt like a ton at the bottom of the movement. The Incline Smith Bench was set at a pretty steep incline and brought close to collar bone. Very slow reps and really stretching at the bottom before pushing up. Felt like a good w/o, just want that bench up!
	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...

06-22-2005, 11:50 AM	#112
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	I completly understand about working long shifts and trying to get to the gym every day in as little time as possible it makes it hard on your family, and sleep!! what do you do for a living Rocco??
	My Journal!

06-22-2005, 11:57 AM	#114
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Glad you didn't take what I said the wrong way David, I thought is may have sounded a little Harsh. Anyway bump to what BD wrote what was the first screw up?
	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

06-22-2005, 12:19 PM	#115
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: