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#1 |
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UNLEASH THE BEAST
Elite Member
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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. |
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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...
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#2 |
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Lookin' for abs !
Elite Member
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Hey Rocco
Good luck man ! i can't beleive the number of people with "injuries' right now. Be careful. Work smart |
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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 |
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#4 | |
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UNLEASH THE BEAST
Elite Member
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Quote:
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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...
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#5 | |
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UNLEASH THE BEAST
Elite Member
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Quote:
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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...
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#6 |
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UNLEASH THE BEAST
Elite Member
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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. |
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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...
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#7 |
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To God be the Glory
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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. |
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#8 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,631
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looks like a good workout.
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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 |
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#9 |
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Continuous Learning
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Insane workout!
I'm interested in how you'll change it up once you're off SD as well. |
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#10 |
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MP Minister of Pain!
Elite Member
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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. |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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#11 |
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Lookin' for abs !
Elite Member
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Nice wo Rocco !
I sure hope it works for you , thats a boatload of work |
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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 |
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#12 |
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this is why I'm hot!
Elite Member
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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![]() |
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#13 |
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Squishy
Elite Member
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Nice w/o rocco. By the way, the back tat is looking sweet!
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"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
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#14 |
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High Intensity Freak
Elite Member
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Awesome, Insane, and Incredible w/o Brother Rocco!!!
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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37 |
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#15 | ||||||||
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UNLEASH THE BEAST
Elite Member
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Quote:
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:
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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:
I need all the help I can to try and catch up with you ![]() Quote:
I feel like I already know you from all your other posts. Welcome to my journal ![]() Quote:
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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...
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#16 |
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UNLEASH THE BEAST
Elite Member
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Cardio
Today was just Cardio
50 min on Treadmill/ Level 11/ Pace- 4.5 MPH |
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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...
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#17 |
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this is why I'm hot!
Elite Member
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sexybillie
lol..thanks thoughcan't wait to see the next lifting day..... ![]() |
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#18 |
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GO GET IT!
Join Date: May 2005
Location: Southern Belle
Posts: 525
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gonna follow along if u don't mind. i'm a big fan of funky beasts! |
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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 |
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#19 |
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Obsessed
Elite Member
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Everything is looking great Rocco! Good luck with the new journal!
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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 |
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#20 | |||
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UNLEASH THE BEAST
Elite Member
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Quote:
Next lifting day will hopefully be tomorrow (friday)Quote:
Welcome, I don't mind you being here at all Quote:
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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...
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#21 |
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UNLEASH THE BEAST
Elite Member
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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? |
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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...
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#22 |
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UNLEASH THE BEAST
Elite Member
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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. |
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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...
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#23 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,631
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god I love rotisserie chicken!
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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 |
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