Releasing the FUNKY Beast

Rocco32 · 06-22-2005, 01:12 PM

Quote:

Originally Posted by soxmuscle

Rocco -- I highly suggest the negatives. They are excellent. If you dont have a spotter, I'm sure you have a couple buddies in the gym that could help you occassionally. You won't regret them, there killer...

Thanks Sox, I will try them. I've heard sometimes doing heavy neg's before the main exercise will up the weight you hit on your main exercise since it feels so much lighter.

soxmuscle · 06-22-2005, 01:15 PM

I wouldn't doubt that at all if your doing only 2-3 reps, but if your doing 5+ your going to feel your chest burning like crazy. Keep it up...

bludevil · 06-22-2005, 02:06 PM

Here's what Rob posted on Anabolicminds for people in PCT using Rebound

FOr those who feel like they may be up shit creek without a paddle until they can get some other aid for PCT, remember there are certain techniques that can be utilised to help aid recovery and reduce the potential for muscle loss. These are basically the procedures used before 6OXO came out.

Reduce training volume.
Train slightly shy of failure (keep one rep in the tank).
Bump your zinc intake to 30-50mg/day (or get some ZMA)
Keep calories and carbs high. If you're currently dieting, raise your calories for a few weeks for the sake of recovery.
Increase intake of flax oil (2-4 tblsp/day).
Considering using small but frequent doses of EC each day. 5-10 mgs of E and 50-100 mgs of C every 2-3 hours is ideal.
Again, the next Rebound batch will be available on the 15th July, but these techniques can be employed to keep you going until your PCT arrives.

Triple Threat · 06-22-2005, 03:23 PM

Quote:

Originally Posted by Rocco32

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.

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

Well it took Trizzle and me long enough to get you hooked again.

Any reason you're doing doubles and not triples, or is this just one of your modifications? I answered your bench question in my journal, btw.

Rocco32 · 06-22-2005, 09:06 PM

Quote:

Originally Posted by bludevil

Here's what Rob posted on Anabolicminds for people in PCT using Rebound

FOr those who feel like they may be up shit creek without a paddle until they can get some other aid for PCT, remember there are certain techniques that can be utilised to help aid recovery and reduce the potential for muscle loss. These are basically the procedures used before 6OXO came out.

Reduce training volume.
Train slightly shy of failure (keep one rep in the tank).
Bump your zinc intake to 30-50mg/day (or get some ZMA)
Keep calories and carbs high. If you're currently dieting, raise your calories for a few weeks for the sake of recovery.
Increase intake of flax oil (2-4 tblsp/day).
Considering using small but frequent doses of EC each day. 5-10 mgs of E and 50-100 mgs of C every 2-3 hours is ideal.
Again, the next Rebound batch will be available on the 15th July, but these techniques can be employed to keep you going until your PCT arrives.

Great, thanks a lot Blu!

I also ordered another bottle of Nolva, hopefully that'll be here before what I have runs out.

Rocco32 · 06-22-2005, 09:08 PM

Quote:

Originally Posted by CaptainDeadlift

Well it took Trizzle and me long enough to get you hooked again.

Any reason you're doing doubles and not triples, or is this just one of your modifications? I answered your bench question in my journal, btw.

Haha, Westside has been lurking in me for a long time but I kept saying "No, I'll only get hurt again." Guess I decided it's worth the risk

No reason other than I forgot Squats are doubles, bench is triples LOL. I read your answer, thanks a lot. I think that will help me out!

Rissole · 06-22-2005, 09:19 PM

Train however bud but just look after yourself!! Are you still competing??

Rocco32 · 06-23-2005, 11:03 AM

Quote:

Originally Posted by Rissole

Train however bud but just look after yourself!! Are you still competing??

Thanks bud! I had decided not to compete back in Jan due to my job. I just can't swing both right now. I woudln't mind trying a PL comp though.

Rocco32 · 06-23-2005, 11:04 AM

Did 50 min on Treadmill, 4.2 MPH, Level 10
Then 15 min on Stairmaster, level 5.

bludevil · 06-23-2005, 11:19 AM

Quote:

Originally Posted by Rocco32

Did 50 min on Treadmill, 4.2 MPH, Level 10
Then 15 min on Stairmaster, level 5.

OMG, I would die if I did over an hours worth of cardio. I'm shooting for 30 minutes for my PR high today

. As stated earlier, your endurance is incredible.

Rocco32 · 06-23-2005, 11:39 AM

Quote:

Originally Posted by bludevil

OMG, I would die if I did over an hours worth of cardio. I'm shooting for 30 minutes for my PR high today

. As stated earlier, your endurance is incredible.

Thanks Blu, I just love cardio. Helps me relax and think. I was thinking maybe picking up a couple of races in the fall if my shins allow me.

gwcaton · 06-23-2005, 01:33 PM

Cardio Freak !!!!!!!!!

M.J.H. · 06-23-2005, 01:52 PM

Quote:

Did 50 min on Treadmill, 4.2 MPH, Level 10
Then 15 min on Stairmaster, level 5.

Wow, that's a lot of cardio!

Are you cutting, bro?

Archangel · 06-23-2005, 07:01 PM

Power Lifting huh? That would be cool, I say Go For It!!! Thank you for the kind words in my journal, I VERY Much appreciate that!!!

Rocco32 · 06-24-2005, 02:35 AM

Quote:

Originally Posted by gwcaton

Cardio Freak !!!!!!!!!

Rocco32 · 06-24-2005, 02:37 AM

Quote:

Originally Posted by MonStar

Wow, that's a lot of cardio!

Are you cutting, bro?

Not necessarily Mike. If I lose some fat that's great but I'm trying to improve my overall sense of health and physical abilities. Besides, cardio is a great way for me to get crap outta my system mentally. I'm trying for a few races this fall also. Thanks for dropping in buddy!

Rocco32 · 06-24-2005, 02:38 AM

Quote:

Originally Posted by Archangel

Power Lifting huh? That would be cool, I say Go For It!!! Thank you for the kind words in my journal, I VERY Much appreciate that!!!

Hey, no problem buddy. I'm here for you as is most everyone else. I hate to see anything even remotely bad happen to you or your family!

M.J.H. · 06-24-2005, 02:14 PM

I read in a few places about you taking Sesathin? I'm thinking about buying a bottle to give it a shot. What do you think? Do you recommend it? Trying to drop some flab around my midsection and I was thinking about going with Clen, but Sesathin seems so much more natural/safe. What kind of dose did you do, etc.

Rocco32 · 06-24-2005, 02:17 PM

Quote:

Originally Posted by MonStar

I read in a few places about you taking Sesathin? I'm thinking about buying a bottle to give it a shot. What do you think? Do you recommend it? Trying to drop some flab around my midsection and I was thinking about going with Clen, but Sesathin seems so much more natural/safe. What kind of dose did you do, etc.

I really liked the Sesathin Mike. I did 1 dropper 3 x a day. The only drawback for me was just doing it if that makes sense. Sometimes I'm taking so much crap I forget what I'm taking when. But now that you bring it up I'll have to start taking it again

Rocco32 · 06-24-2005, 02:25 PM

Speed Squat to Parallel-
115 x 2 (too slow)
95 x 2 (4 sets)
105 x 2 (5 sets)

Speed Squat to below Parallel-
105 x 2 (2 sets)

Sumo Dead-
135 x 10
175 x 9
185 x 8
205 x 7 (lost grip)

BB Shrugs, alternating grip-
205 x 8
225 x 8
235 x 7
245 x 7

Lean Away DB Shrug-
70 x 10
80 x 10

Windmill's-
25 x 5

20 x 6

Sit-ups-0 x 18
0 x 14

NO WRAPS!!!

Speed Squats- Wow, been awhile since I've done Box Squats. Starting real low and really working on form once again. May take awhile to get used to it again.

Sumo Deads- 2nd time ever doing Sumo's. Weird movement and I started very low because I'm easing my back into it and grip is weak. It also felt weird my hands being so close together and rubbing up my body.

Was going to do Leg Press here for legs but time was short

BB Shrugs- I was happy with these since I didn't wear wraps.

Windmill- HARD movement. I was disappointed how many reps I got, but it just goes to show how much my core needs work. Same thing with Sit-ups.

I'm buying a camera this weekend that will take video's. I'll start posting vids so I can get critiqued on my form.

M.J.H. · 06-24-2005, 02:33 PM

Nice workout Rocco. Speed work can get repetitive but it ends up being worth it in the long run. What are your bench/squat/deadlift 1RM's?

bludevil · 06-24-2005, 02:43 PM

Looks like another solid w/o to me. Good job on the shrugs with no wraps

**P-funk** · 06-24-2005, 02:48 PM

great job without wraps!! can't wait to see videos!

**IainDaniel** · 06-24-2005, 03:00 PM

Yeah I like the Ideas of Videos

Good Job Rock

MorteSubite · 06-24-2005, 03:02 PM

Great workout Rocco!

06-22-2005, 01:15 PM	#122
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,549 Photos: 10	I wouldn't doubt that at all if your doing only 2-3 reps, but if your doing 5+ your going to feel your chest burning like crazy. Keep it up...
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-22-2005, 02:06 PM	#123
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Here's what Rob posted on Anabolicminds for people in PCT using Rebound FOr those who feel like they may be up shit creek without a paddle until they can get some other aid for PCT, remember there are certain techniques that can be utilised to help aid recovery and reduce the potential for muscle loss. These are basically the procedures used before 6OXO came out. Reduce training volume. Train slightly shy of failure (keep one rep in the tank). Bump your zinc intake to 30-50mg/day (or get some ZMA) Keep calories and carbs high. If you're currently dieting, raise your calories for a few weeks for the sake of recovery. Increase intake of flax oil (2-4 tblsp/day). Considering using small but frequent doses of EC each day. 5-10 mgs of E and 50-100 mgs of C every 2-3 hours is ideal. Again, the next Rebound batch will be available on the 15th July, but these techniques can be employed to keep you going until your PCT arrives.
	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, 09:19 PM	#127
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Train however bud but just look after yourself!! Are you still competing??
	My Journal

06-23-2005, 11:04 AM	#129
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Cardio Did 50 min on Treadmill, 4.2 MPH, Level 10 Then 15 min on Stairmaster, level 5.
	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...

06-23-2005, 01:33 PM	#132
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Cardio Freak !!!!!!!!!
	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

06-23-2005, 07:01 PM	#134
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Power Lifting huh? That would be cool, I say Go For It!!! Thank you for the kind words in my journal, I VERY Much appreciate that!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-24-2005, 02:14 PM	#138
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	I read in a few places about you taking Sesathin? I'm thinking about buying a bottle to give it a shot. What do you think? Do you recommend it? Trying to drop some flab around my midsection and I was thinking about going with Clen, but Sesathin seems so much more natural/safe. What kind of dose did you do, etc.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

06-24-2005, 02:25 PM	#140
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	DE Lower Speed Squat to Parallel- 115 x 2 (too slow) 95 x 2 (4 sets) 105 x 2 (5 sets) Speed Squat to below Parallel- 105 x 2 (2 sets) Sumo Dead- 135 x 10 175 x 9 185 x 8 205 x 7 (lost grip) BB Shrugs, alternating grip- 205 x 8 225 x 8 235 x 7 245 x 7 Lean Away DB Shrug- 70 x 10 80 x 10 Windmill's- 25 x 5 20 x 6 Sit-ups-0 x 18 0 x 14 NO WRAPS!!! Speed Squats- Wow, been awhile since I've done Box Squats. Starting real low and really working on form once again. May take awhile to get used to it again. Sumo Deads- 2nd time ever doing Sumo's. Weird movement and I started very low because I'm easing my back into it and grip is weak. It also felt weird my hands being so close together and rubbing up my body. Was going to do Leg Press here for legs but time was short BB Shrugs- I was happy with these since I didn't wear wraps. Windmill- HARD movement. I was disappointed how many reps I got, but it just goes to show how much my core needs work. Same thing with Sit-ups. I'm buying a camera this weekend that will take video's. I'll start posting vids so I can get critiqued on my form.
	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...

06-24-2005, 02:33 PM	#141
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Nice workout Rocco. Speed work can get repetitive but it ends up being worth it in the long run. What are your bench/squat/deadlift 1RM's?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

06-24-2005, 02:43 PM	#142
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Looks like another solid w/o to me. Good job on the shrugs with no wraps
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

06-24-2005, 02:48 PM	#143
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	great job without wraps!! can't wait to see videos!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-24-2005, 03:00 PM	#144
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Yeah I like the Ideas of Videos Good Job Rock
	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

06-24-2005, 03:02 PM	#145
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Great workout Rocco!
	Morte's P/RR/S Abuse Journal