Thread: Melting off the Fat

Assisted Pull-ups (level 6), RI 90 sec-
6 x 4/4/4/4/4/4

Supinated Grip BB Row, RI 60 sec-
135 x 5
155 x 5
165 x 5

BB Curl, RI 60 sec-
65 x 8/8/6/7

DB Row, 30 sec-
70 x 3/3/3/3/3

Rope Pulldown, 60 sec-
70 x 15/15

Reverse Wrist Curl BB-
30 x 10/10/10/10

Wrist Curl BB-
60 x 10/10/10/9

Squat-
95 x 2
135 x 2
165 x 2
185 x 2
205 x 2
225 x 2

SLDL-
185 x 8/8/8

Frog Stance Hack Squat-
50 x 7/7/7

Toes Pointing out Leg Ext-
45 x 10
30 x 15/15

Leg Curl-
40 x 20/20

DB Flye-
30 x 6/6/6
35 x 6

WG Bench to Neck-
135 x 5
145 x 5/5
155 x 5

Dip-
0 x 8/5.5/4/3

Giranda Swing-
15 x 7
10 x 9
20 x 3

DB Press-
40 x 9
30 x 9
20 x 10

Cable X-over-
25 x 20
30 x 18

1 Arm High Pulley Rear Delt-
10 x 15
20 x 12/12

Welcome back Rocco!

You're doing (at least for me) an interesting upper body split, but otherwise doing a standard three day push/pull/leg split. I'm not the best person to make a comment about it, but I think it looks fine.

I have a question though, why are the rep ranges so varied?

The diet won't work unless if you don't really like it, will it? I say, keep an open mind and try to think positively about it.

Oh, and I hope you don't mind me saying this, but your wife is absolutely gorgeous.

Hey, thanks for dropping in DOMS. Your still hilarious as usual in open chat. I haven't been posting but I read when I can!!!

Here is what SF wrote up awhile back:

What lifts you do is strictly up to you. Deads and squats will both count as legs, Pull Day will be your shortest.

Pull
Vertical Pull: 10-24 reps
Horizontal Pull: 8-15 reps
Biceps: 20-30 reps
Any Pull: 6-15 reps (go heavy)
Cooloff Lift/Abs: 20-40 reps (take your pick, extra back/bi or abs)

Legs
Warmup Lift: sets of 3 until you feel warmed up
Main Lift**
** for squats and deads, do sets of 2 at the most and go Westside
** for other lifts, do 24-30 reps
Accessory Lift: 20-24 reps
Accessory Lift: 10-20 reps (do this one in 2-3 sets MAX)
Cooloff Lift: 20-40 reps (sets of 10,12, or even 20)
Cooloff Lift: 20-40 reps (same idea)

Push
Warmup Lift: 18-24 reps (# of sets is up to you)
Main Lift: 10-20 reps
Accessory Lift: 20-24 reps
Accessory Lift: 10-20 reps (do this one in 2-3 sets MAX)
Cooloff Lift: 20-40 reps (sets of 10,12, or even 20)
Cooloff Lift: 20-40 reps (same idea)

Here's how I would structure this day:

Skulls: 4 sets of 6
Bench: 4 sets of 5
Pushdowns: 3 sets of 8
Side Laterals: 2 sets of 10
OH DB Press: 3 sets of 12
Pec Deck: 4 sets of 10

So the reps can vary as long as your getting in the recommended reps. Variety of sets, reps and exercises is the key. And lower RI's.

I don't mind the wife comment at all, she is indeed gorgeous. I don't know how she ended up with me

Originally Posted by Rocco32

Hey, thanks for dropping in DOMS. Your still hilarious as usual in open chat. I haven't been posting but I read when I can!!!

Here is what SF wrote up awhile back:

So the reps can vary as long as your getting in the recommended reps. Variety of sets, reps and exercises is the key. And lower RI's.

SF knows his stuff.

I haven't been posting in Open Chat so much. I'm staying more in Online Journals and Training.

Originally Posted by Rocco32

I don't mind the wife comment at all, she is indeed gorgeous. I don't know how she ended up with me

Pity?

I hope everything works out well for you Rocco. I know you have the dedication to achieve your goals when you really set your mind to it.

What are you back in school for?

Originally Posted by Rocco32

I don't mind the wife comment at all, she is indeed gorgeous. I don't know how she ended up with me

Perhaps she was very bad in a previous life.

Good luck with the new diet.

Welcome back

Good luck with the diet and lifting!!!

Welcome back David.

Hmmm I was planning on starting up a journal (hopefully) Time to put down the beer now.

Hey Rocco! Welcome back buddy. Nice looking plan. Did you ever decide on what you PM'ed me on? Just curious

Originally Posted by CowPimp

I hope everything works out well for you Rocco. I know you have the dedication to achieve your goals when you really set your mind to it.

What are you back in school for?

Hey Cow, thanks! I'm back in school for psychology and minoring in philosophy. I'm excited about both!!!

Originally Posted by Triple Threat

Perhaps she was very bad in a previous life.

Good luck with the new diet.

She must have been horrible in that life

Originally Posted by Devlin

Welcome back

Good luck with the diet and lifting!!!

Thanks Dev How's everything with you?

Originally Posted by IainDaniel

Welcome back David.

Hmmm I was planning on starting up a journal (hopefully) Time to put down the beer now.

Hey buddy....start a journal AND keep the beer I hope you do start one.

Originally Posted by JerseyDevil

Hey Rocco! Welcome back buddy. Nice looking plan. Did you ever decide on what you PM'ed me on? Just curious

Hey JD!!! I put it in Lisa's lap. It wasn't something I wanted to keep from her, so if she doesn't give in I won't. But I can be pretty convincing sometimes...just takes time

Originally Posted by Rocco32

Thanks Dev How's everything with you?

Its going. I was pretty stressed out for a while and packed on a few too many pounds. Now the stress level is dropping and working on knocking off the extra pounds. Things are getting back on track.

Originally Posted by Rocco32

Hey Cow, thanks! I'm back in school for psychology and minoring in philosophy. I'm excited about both!!!

What are you looking to do with your newfound knowledge? Teach? Psychoanalyze crazy people? Enjoy your newfound debt you discovered with the magic of student loans?

hi honey!

Glad to have you back...the workouts look good. What is your new job??

so....are you going to be a regular around here again??

Originally Posted by Devlin

Its going. I was pretty stressed out for a while and packed on a few too many pounds. Now the stress level is dropping and working on knocking off the extra pounds. Things are getting back on track.

I'm glad the stress is dropping. If I can do anything to help you, let me know. You were a rock for me when I needed it!

Originally Posted by CowPimp

What are you looking to do with your newfound knowledge? Teach? Psychoanalyze crazy people? Enjoy your newfound debt you discovered with the magic of student loans?

I'd like to do something with Human Rights actually. Second to that would be counseling and then teaching.

As far as debt...the raise I recieved going to this new job is enough to cover the rest of my school!!!! They more than doubled my salary which which wasn't bad to start with. However, I can't tell you how much I HATE working for the government.

Originally Posted by b_reed23

hi honey!

Glad to have you back...the workouts look good. What is your new job??

so....are you going to be a regular around here again??

Hey babe!!!

My new job is still classified so I can't talk about it, but I'm out of what I was doing before. There is no danger in this one...purely desk job. So hopefully soon I'll be a regular here again!!!

Originally Posted by Rocco32

I'd like to do something with Human Rights actually. Second to that would be counseling and then teaching.

As far as debt...the raise I recieved going to this new job is enough to cover the rest of my school!!!! They more than doubled my salary which which wasn't bad to start with. However, I can't tell you how much I HATE working for the government.

Awesome man. I'm glad to hear that. Sounds like life is working out pretty well for ya right now.

What is it that you do again?

Originally Posted by CowPimp

Awesome man. I'm glad to hear that. Sounds like life is working out pretty well for ya right now.

What is it that you do again?

I'm contracted to the National Geospatial Intelligence Agency. My new job is just working with and processing contracts. Job's not hard, it's my clearance levels people pay for.

How is the poker going? What's your bankroll at now?

It's going awesome buddy!!! I've been playing the $100 and $200 NL and doing very well. My bankroll is at $11,000 right now, though I withdraw anything past $5,000. I've also mixed some Blackjack in with it! How's it going for you?

Originally Posted by Rocco32

I'm glad the stress is dropping. If I can do anything to help you, let me know. You were a rock for me when I needed it!

Thank you, that means a lot to me.