Releasing the FUNKY Beast

Rocco32 · 06-07-2005, 06:54 AM

I have too many training programs in my old journal LOL so I wanted to start this one. My original plan had been to do the program Patrick had me do last time for 4 weeks and then start HST, but I'm thinking of staying with some of Patricks training ideas a bit longer.

The first part of my journal will be around 4-5 weeks, for my main exercises I'll be varying exercises/reps/and sets. RI's will be 60-90 sec for the most part. All other accessory exercises will be 5 sets at 5-8 reps. RI will start at 30 sec and then drop 5 sec each workout session.

I'll be looking out for my back through this time as well, so no deads and I'll have to "feel" out squats once this pain is gone but for now no squats as well. Off to the gym.

gwcaton · 06-07-2005, 06:59 AM

Hey Rocco

Good luck man ! i can't beleive the number of people with "injuries' right now. Be careful. Work smart

Triple Threat · 06-07-2005, 07:17 AM

Is this the high volume workout that you've recently started on? Good luck, Rocco, and take care of that back.

Rocco32 · 06-07-2005, 09:59 AM

Quote:

Originally Posted by gwcaton

Hey Rocco

Good luck man ! i can't beleive the number of people with "injuries' right now. Be careful. Work smart

Thanks Gary, maybe we all pushed each other too hard LOL. I'm being careful with my back

Rocco32 · 06-07-2005, 10:00 AM

Quote:

Originally Posted by CaptainDeadlift

Is this the high volume workout that you've recently started on? Good luck, Rocco, and take care of that back.

Sorta, I was going to do it my way but after looking through my old journal when Pat trained me I realized why try to change what's perfect? So I'm going back to how he had me doing it. I'm watching the back

Rocco32 · 06-07-2005, 10:10 AM

Standing MP- RI 60 Sec
95 x 4
95 x 4
95 x 4
105 x 4
105 x 4
115 x 4

Sitting DB Curl- RI 60 Sec (SS this with CG Bench)
45 x 4
40 x 4
40 x 4
40 x 4
40 x 4
40 x 4

CG Bench- RI 60 Sec (Was SS'd with DB Curl)185 x 8
165 x 4
165 x 4
165 x 4
165 x 4
175 x 4

Everything Else 30 SEC RI

CG Pulldown-
90 x 8
90 x 8
90 x 8
90 x 7
90 x 7

HS Incline-
120 x 8
120 x 8
120 x 8
120 x 7
120 x 8 (Ended up with 60 sec RI because someone wanted spotted )

DB Lateral Raise-
15 x 8
15 x 7
15 x 5
15 x 4
12.5 x 4

HS Pullover-
50 x 10
70 x 8
90 x 8
90 x 8
90 x 7

Reverse Pec Deck-
90 x 8
90 x 7
90 x 6
90 x 6
90 x 5

Reverse BB Wrist Curl-
45 x 8
45 x 8
45 x 8
45 x 8
45 x 7

W/O Time 1:08

20 min on Treadmill/Hill Setting/Level 10/4.0MPH

Wow, good w/o today. I was surprised, I was really REALLY sick yesterday. Ended up sleeping about 28 hours, I was soooooo sick. But today went well.

Standing MP- I was surprised how well I did with this today. It hurt my wrists some but I managed to keep good form and I was happy with the weight.

DB Curl and CG Bench- Started to heavy with both. I like SS them, saved some time. I didn't RUN from DB Curl to CG Bench but I did them back to back.

Everything else is pretty self explanatory.

bludevil · 06-07-2005, 10:54 AM

One awesome workout. That's a ton or reps. How much you going to drop rep-wise once you go off SD?
Funny people have mentioned being injured. I've injured my back as well, but not from lifting but from putting on my shoes LOL. Don't know exactly what happened, but I was standing the other morning and putting my shoes on to go to work. I lifted one leg up to put my shoe on and lost my balance. I then jerked upward to try and regain my balance. When I did that, I felt something slip in my back. Ever since then, my backs been given me problems. My wife keeps telling me to go to the doc/chiorpracter (ever how you spell that) but I won't go for fear that they'll tell me to stop lifting for a while. I've only got 4 weeks left on my cut and I'm seeing it through, i'll just take easier on my back from here on out.

**P-funk** · 06-07-2005, 10:54 AM

looks like a good workout.

MorteSubite · 06-07-2005, 11:35 AM

Insane workout!

I'm interested in how you'll change it up once you're off SD as well.

DeadBolt · 06-07-2005, 11:59 AM

Kewl a new journal...I missed to much in the old one working so much maybe I can keep up again.

How bad is the back? Not to sure if standing MP is to good if it hurts you bud.

gwcaton · 06-07-2005, 12:17 PM

Nice wo Rocco !

I sure hope it works for you , thats a boatload of work

b_reed23 · 06-07-2005, 01:30 PM

holy cow, that's a lot of volume!!!! good luck with the new program Rocco

I've been lurking for a while, thought I might as well come out of the shadows

Pylon · 06-07-2005, 02:04 PM

Nice w/o rocco. By the way, the back tat is looking sweet!

Archangel · 06-07-2005, 07:51 PM

Awesome, Insane, and Incredible w/o Brother Rocco!!!

Rocco32 · 06-08-2005, 11:15 AM

Quote:

Originally Posted by bludevil

One awesome workout. That's a ton or reps. How much you going to drop rep-wise once you go off SD?
Funny people have mentioned being injured. I've injured my back as well, but not from lifting but from putting on my shoes LOL. Don't know exactly what happened, but I was standing the other morning and putting my shoes on to go to work. I lifted one leg up to put my shoe on and lost my balance. I then jerked upward to try and regain my balance. When I did that, I felt something slip in my back. Ever since then, my backs been given me problems. My wife keeps telling me to go to the doc/chiorpracter (ever how you spell that) but I won't go for fear that they'll tell me to stop lifting for a while. I've only got 4 weeks left on my cut and I'm seeing it through, i'll just take easier on my back from here on out.

Thanks Blu! I'm not sure about that yet. I may go for full body w/o's like 3 x a week and not go to failure. I'll prob check with P when the time comes and see what he thinks. I was considering HST but I'm just not that interested in it.

Sucks about YOUR back LOL. When I went to the Chiro for awhile he never told me to stop lifting, just switch out certain exercises and change my rep schemes.

I'm wondering if my back pain is actually that "lower back pump" I hear about as a side of SD. Because it happened last time I was on, kinda went away and has come back strong again since I started. Maybe I should pick up some taurine and see if that helps or not.

Quote:

Originally Posted by P-funk

looks like a good workout.

Thanks P. I changed very little from what you had given me. I like being on it again, makes me not want to be in the gym everyday LOL.

Quote:

Originally Posted by Morte

Insane workout!

I'm interested in how you'll change it up once you're off SD as well.

Thanks buddy. LOL, I'm interested to see how I'll change it up as well.

Quote:

Originally Posted by Dead

Kewl a new journal...I missed to much in the old one working so much maybe I can keep up again.

How bad is the back? Not to sure if standing MP is to good if it hurts you bud.
.

Hey, thanks for dropping by Dead. I know you've been busy lately, it's nice to hear from you when you get the free time

Back is just in pain, hurts to bend over and sitting it just throbs. But the more I think about it the more I think it's from the SD. The standing MP didn't hurt my back, I actually think it was a bit easier on it than doing it seated.

Quote:

Originally Posted by Gary

Nice wo Rocco !

I sure hope it works for you , thats a boatload of work

Thanks Gary, I hope it works too

I need all the help I can to try and catch up with you

Quote:

Originally Posted by SexyBillie

holy cow, that's a lot of volume!!!! good luck with the new program Rocco I've been lurking for a while, thought I might as well come out of the shadows

Hey, I'm glad you came outta the shadows

I feel like I already know you from all your other posts. Welcome to my journal

Quote:

Originally Posted by Pylon

Nice w/o rocco. By the way, the back tat is looking sweet!

Thanks buddy. I really like my tattoo, but I'm not looking forward to getting it finished LOL. It's quite painful.

Quote:

Originally Posted by Angel

Awesome, Insane, and Incredible w/o Brother Rocco!!!

Thanks buddy. It was fun

Rocco32 · 06-08-2005, 11:16 AM

Today was just Cardio

50 min on Treadmill/ Level 11/ Pace- 4.5 MPH

b_reed23 · 06-08-2005, 12:09 PM

sexybillie

lol..thanks though

can't wait to see the next lifting day.....

Cris2Blis · 06-08-2005, 03:02 PM

gonna follow along if u don't mind. i'm a big fan of funky beasts!

M.J.H. · 06-08-2005, 04:11 PM

Everything is looking great Rocco! Good luck with the new journal!

Rocco32 · 06-09-2005, 02:10 PM

Quote:

Originally Posted by b_reed23

sexybillie

lol..thanks though

can't wait to see the next lifting day.....

Hey, I just call'em as I see them

Next lifting day will hopefully be tomorrow (friday)

Quote:

Originally Posted by Cris2Blis

gonna follow along if u don't mind. i'm a big fan of funky beasts!

Wow, another sex lady in my journal

Welcome, I don't mind you being here at all

Quote:

Originally Posted by Mike

Everything is looking great Rocco! Good luck with the new journal!

Thanks buddy, you should try this kind of training after your done with P/RR/S. It's definately a challenge

Rocco32 · 06-09-2005, 02:13 PM

Another day of cardio. Rough today, started on Hill at level 11 and pace 4.2. After about 15 min had to drop level down to 8 and pace to 4.0. Lungs were killing me, BIG TIME. I know it's due to the T3, but it was still an acceptable session.

On another note, I realized that I'll still be doing the short RI's when for about 2 weeks after I come off of SD and I don't want to end this program early. What do you think about keeping the w/o's the same, just adding an extra Rest Day in between w/o's?

Rocco32 · 06-09-2005, 02:31 PM

Oh, and I should mention in here I'm starting Carb Cycling again. Right now my split looks kinda like this-

Chest- High
Legs- Low
Off- No
Shoulders/Arms- High
Off- Low
Off - No
Repeat

My Carbs will be- Brown Rice and Oats
My Protein will be- Shakes/Rotisserie Chicken (white and dark meat)/CC and Yogurt (Carb Control)/ And Tuna.
Fats will be- Fish Oil and the dark meat.

I plan to do 20 min Cardio after w/o's when I have time and 40-50 min on off days.

**P-funk** · 06-09-2005, 02:34 PM

god I love rotisserie chicken!

Rocco32 · 06-09-2005, 03:02 PM

Quote:

Originally Posted by P-funk

god I love rotisserie chicken!

So do I LOL. But I'm not sure how good it is for me

06-07-2005, 06:54 AM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Releasing the FUNKY Beast I have too many training programs in my old journal LOL so I wanted to start this one. My original plan had been to do the program Patrick had me do last time for 4 weeks and then start HST, but I'm thinking of staying with some of Patricks training ideas a bit longer. The first part of my journal will be around 4-5 weeks, for my main exercises I'll be varying exercises/reps/and sets. RI's will be 60-90 sec for the most part. All other accessory exercises will be 5 sets at 5-8 reps. RI will start at 30 sec and then drop 5 sec each workout session. I'll be looking out for my back through this time as well, so no deads and I'll have to "feel" out squats once this pain is gone but for now no squats as well. Off to the gym.
	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...

06-07-2005, 06:59 AM	#2
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hey Rocco Good luck man ! i can't beleive the number of people with "injuries' right now. Be careful. Work smart
	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

06-07-2005, 10:10 AM	#6
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Workout C with Emphasis on Shoulders Standing MP- RI 60 Sec 95 x 4 95 x 4 95 x 4 105 x 4 105 x 4 115 x 4 Sitting DB Curl- RI 60 Sec (SS this with CG Bench) 45 x 4 40 x 4 40 x 4 40 x 4 40 x 4 40 x 4 CG Bench- RI 60 Sec (Was SS'd with DB Curl)185 x 8 165 x 4 165 x 4 165 x 4 165 x 4 175 x 4 Everything Else 30 SEC RI CG Pulldown- 90 x 8 90 x 8 90 x 8 90 x 7 90 x 7 HS Incline- 120 x 8 120 x 8 120 x 8 120 x 7 120 x 8 (Ended up with 60 sec RI because someone wanted spotted ) DB Lateral Raise- 15 x 8 15 x 7 15 x 5 15 x 4 12.5 x 4 HS Pullover- 50 x 10 70 x 8 90 x 8 90 x 8 90 x 7 Reverse Pec Deck- 90 x 8 90 x 7 90 x 6 90 x 6 90 x 5 Reverse BB Wrist Curl- 45 x 8 45 x 8 45 x 8 45 x 8 45 x 7 W/O Time 1:08 20 min on Treadmill/Hill Setting/Level 10/4.0MPH Wow, good w/o today. I was surprised, I was really REALLY sick yesterday. Ended up sleeping about 28 hours, I was soooooo sick. But today went well. Standing MP- I was surprised how well I did with this today. It hurt my wrists some but I managed to keep good form and I was happy with the weight. DB Curl and CG Bench- Started to heavy with both. I like SS them, saved some time. I didn't RUN from DB Curl to CG Bench but I did them back to back. Everything else is pretty self explanatory.
	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...

06-07-2005, 10:54 AM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	looks like a good workout.
	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

06-07-2005, 11:35 AM	#9
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Insane workout! I'm interested in how you'll change it up once you're off SD as well.
	Morte's P/RR/S Abuse Journal

06-07-2005, 07:17 AM	#3
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Is this the high volume workout that you've recently started on? Good luck, Rocco, and take care of that back.

06-07-2005, 10:54 AM	#7
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	One awesome workout. That's a ton or reps. How much you going to drop rep-wise once you go off SD? Funny people have mentioned being injured. I've injured my back as well, but not from lifting but from putting on my shoes LOL. Don't know exactly what happened, but I was standing the other morning and putting my shoes on to go to work. I lifted one leg up to put my shoe on and lost my balance. I then jerked upward to try and regain my balance. When I did that, I felt something slip in my back. Ever since then, my backs been given me problems. My wife keeps telling me to go to the doc/chiorpracter (ever how you spell that) but I won't go for fear that they'll tell me to stop lifting for a while. I've only got 4 weeks left on my cut and I'm seeing it through, i'll just take easier on my back from here on out.

06-07-2005, 11:59 AM	#10
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Kewl a new journal...I missed to much in the old one working so much maybe I can keep up again. How bad is the back? Not to sure if standing MP is to good if it hurts you bud.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-07-2005, 12:17 PM	#11
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Rocco ! I sure hope it works for you , thats a boatload of work
	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

06-07-2005, 01:30 PM	#12
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	great start! holy cow, that's a lot of volume!!!! good luck with the new program Rocco I've been lurking for a while, thought I might as well come out of the shadows
	My Journal!

06-07-2005, 02:04 PM	#13
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Nice w/o rocco. By the way, the back tat is looking sweet!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

06-07-2005, 07:51 PM	#14
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Awesome, Insane, and Incredible w/o Brother Rocco!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-08-2005, 11:16 AM	#16
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Cardio Today was just Cardio 50 min on Treadmill/ Level 11/ Pace- 4.5 MPH
	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...

06-08-2005, 12:09 PM	#17
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	sexybillie lol..thanks though can't wait to see the next lifting day.....
	My Journal!

06-08-2005, 03:02 PM	#18
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	gonna follow along if u don't mind. i'm a big fan of funky beasts!
	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

06-08-2005, 04:11 PM	#19
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Everything is looking great Rocco! Good luck with the new journal!
	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

06-09-2005, 02:13 PM	#21
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Cardio Again Another day of cardio. Rough today, started on Hill at level 11 and pace 4.2. After about 15 min had to drop level down to 8 and pace to 4.0. Lungs were killing me, BIG TIME. I know it's due to the T3, but it was still an acceptable session. On another note, I realized that I'll still be doing the short RI's when for about 2 weeks after I come off of SD and I don't want to end this program early. What do you think about keeping the w/o's the same, just adding an extra Rest Day in between w/o's?
	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...

06-09-2005, 02:31 PM	#22
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Diet Oh, and I should mention in here I'm starting Carb Cycling again. Right now my split looks kinda like this- Chest- High Legs- Low Off- No Shoulders/Arms- High Off- Low Off - No Repeat My Carbs will be- Brown Rice and Oats My Protein will be- Shakes/Rotisserie Chicken (white and dark meat)/CC and Yogurt (Carb Control)/ And Tuna. Fats will be- Fish Oil and the dark meat. I plan to do 20 min Cardio after w/o's when I have time and 40-50 min on off days.
	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...

06-09-2005, 02:34 PM	#23
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	god I love rotisserie chicken!
	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