HSS: Chest Specialization

Rocco32 · 09-11-2006, 09:51 AM

http://www.t-nation.com/readTopic.do?id=1236824

With no work, I can do whatever program I want to know without time restraints. I really like Chris's programs and with eating well and having the time to rest I think I'll see some good progress with this. I'll do Chest for 4 weeks, followed by Back for 4 weeks and then 1-2 weeks deloading. Then Shoulders followed by Legs.

Here is the first Workout:

Neutral Grip DB Bench-
50 x 7
60 x 5
70 x 3
60 x 7
70 x 5
80 x 3

Decline Bench Press, Double Contraction (HARD) SuperSet with 2 Position Cable X-over (8-10 high position, then 8-10 Low)-
95 x 8/ 15 x 10/10
95 x 8/ 20 x 9/10
95 x 8/ 20 x 10/10

Combo DB/Cable Press-
25DB, 10Cable x 12
25DB, 15Cable x 10/9

Pec Deck, last half of movement-
15 x 100

Workout time 40 min

20 min of walking on treadmill afterwards.

Rocco32 · 09-12-2006, 09:30 AM

Frog Stance Squat-
70 x 8/8/9

SLDL-
225 x 8/8/7

Toes out Leg Ext-
45 x 12/12
52.5 x 11

Iso Leg Curl-
50 x 12/9/7

Standing Calf-
100 x 12/11/10

60 sec RI's for all exercises

My right knee has been hurting pretty good for a few months, taking stairs hurts and such so my quad movements are mainly for that area from what I've read. Hoping to build up and get the pain to dissapate.

I think I'm taking a dive with the diet as well, very tired muscle wise in the gym.

Du · 09-12-2006, 09:36 AM

Yea Rocco; Im lookin for some big things in this journal.

**IainDaniel** · 09-12-2006, 09:38 AM

Quote:

Originally Posted by Rocco32

My right knee has been hurting pretty good for a few months, taking stairs hurts and such so my quad movements are mainly for that area from what I've read. Hoping to build up and get the pain to dissapate.

I think I'm taking a dive with the diet as well, very tired muscle wise in the gym.

Yo tough guy hows about seeing a doc

camarosuper6 · 09-12-2006, 10:21 AM

Quote:

Originally Posted by du510

Yea Rocco; Im lookin for some big things in this journal.

but not from his weight selection!

yo rock.

BigDyl · 09-12-2006, 10:37 AM

Quote:

Originally Posted by camarosuper6

but not from his weight selection!

That's not very nice.

camarosuper6 · 09-12-2006, 10:40 AM

I cant read the red ink on that paper.

Rocco32 · 09-13-2006, 08:21 AM

Quote:

Originally Posted by du510

Yea Rocco; Im lookin for some big things in this journal.

Hey buddy, what's happening? I think Robert would ban me if I posted my "big" thing in here

Rocco32 · 09-13-2006, 08:22 AM

Quote:

Originally Posted by IainDaniel

Yo tough guy hows about seeing a doc

Ummmm, yeah....about that....I don't have any insurance right now

Things are much tighter than we had thought it would be, I'm a bit freaked out.

Rocco32 · 09-13-2006, 08:22 AM

Quote:

Originally Posted by camarosuper6

but not from his weight selection!

yo rock.

Hey there, I missed your insults!!!! What's up man?

KelJu · 09-13-2006, 08:26 AM

I am interested in seeing how this works out for you. I bet you will make some nice gains now that you aren’t caught up in work so much.

Fitgirl70 · 09-13-2006, 08:27 AM

Roc!!! How's the poker? Are you not working? Did I read that right?

Rocco32 · 09-13-2006, 08:28 AM

Wide Grip Bench to Base of Neck, 90 sec RI-
135 x 8/8/7/6

Decline DB Low portion double contraction Superset with DB Half Flye with 3 sec Eccentric and 3 sec static hold-
30/20 x 10/9
30/15 x 10/8
30/10 x 9/12

Combo Concentric DB Press/5 sec Eccentric DB Flye-
25 x 12
30 x 11
30 x 10

Partial movement (1st) Pec Deck-
30 x 100

WO Time- 35 min

I know the weights are incredibly pathetic looking, but those exercises are freaking hard for me!!!! I really like it but it's also humbling. Not to mention I'm isocaloric and incredibly stressed out right now!!!

Rocco32 · 09-13-2006, 08:29 AM

Quote:

Originally Posted by KelJu

I am interested in seeing how this works out for you. I bet you will make some nice gains now that you aren’t caught up in work so much.

Thanks, I'm interested also. I think I really need to relax a bit though, the day after I quit my job it hit me what I just did LOL.

Rocco32 · 09-13-2006, 08:31 AM

Quote:

Originally Posted by Fitgirl70

Roc!!! How's the poker? Are you not working? Did I read that right?

Hey SEXY!!! I've given up the poker. And while I still had money LOL. In retrospect I realised how intensely addicted to it I was and that is definately counterproductive to what I'm trying to achieve here. Yep, I'm unemployed right now.

Triple Threat · 09-13-2006, 08:37 AM

Quote:

Originally Posted by Rocco32

I think Robert would ban me if I posted my "big" thing in here

Quote:

Originally Posted by Fitgirl70

How's the poker?

This journal is now rated XXX.

**IainDaniel** · 09-13-2006, 08:53 AM

Quote:

Originally Posted by Rocco32

Hey SEXY!!! I've given up the poker. And while I still had money LOL. In retrospect I realised how intensely addicted to it I was and that is definately counterproductive to what I'm trying to achieve here. Yep, I'm unemployed right now.

The boss put her foot down did she

Rocco32 · 09-13-2006, 08:55 AM

Quote:

Originally Posted by IainDaniel

The boss put her foot down did she

LOL, actually no. She was glad I made the decision but I made it completely on my own!!! I'm a big boy now

Fitgirl70 · 09-13-2006, 08:55 AM

What happened? You quit, I read....what happened?

Rocco32 · 09-13-2006, 09:06 AM

Quote:

Originally Posted by Fitgirl70

What happened? You quit, I read....what happened?

Things I can't talk about because of the nature of my job. I just couldn't do it any longer a sleep at night. I plan to go back to school full-time and finish and in the meantime I'm finding what I'm about. I plan to do a lot of writing and I'm looking for some internships or stress free jobs to help out a bit.

Fitgirl70 · 09-13-2006, 09:06 AM

Quote:

Originally Posted by Rocco32

LOL, actually no. She was glad I made the decision but I made it completely on my own!!! I'm a big boy now

Well......you did say you were going to show your thing!!

M.J.H. · 09-13-2006, 09:26 AM

Everything is looking good man, I'm looking forward to seeing how you progresse with this.

camarosuper6 · 09-13-2006, 12:03 PM

On a real note.. good luck with the job status. I hope this gives you some time off to really focus on your bodybuilding efforts. Nothing like a mini vacation!

Burner02 · 09-13-2006, 08:31 PM

Quote:

Originally Posted by Rocco32

stress free jobs to help out a bit.

Librarian?

Was'sup, Roc!

**CowPimp** · 09-13-2006, 09:43 PM

Random thought:

If you become a pornstar you can make your name "Coccko."

You may now continue.

09-11-2006, 09:51 AM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	HSS: Chest Specialization BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com http://www.t-nation.com/readTopic.do?id=1236824 With no work, I can do whatever program I want to know without time restraints. I really like Chris's programs and with eating well and having the time to rest I think I'll see some good progress with this. I'll do Chest for 4 weeks, followed by Back for 4 weeks and then 1-2 weeks deloading. Then Shoulders followed by Legs. Here is the first Workout: Neutral Grip DB Bench- 50 x 7 60 x 5 70 x 3 60 x 7 70 x 5 80 x 3 Decline Bench Press, Double Contraction (HARD) SuperSet with 2 Position Cable X-over (8-10 high position, then 8-10 Low)- 95 x 8/ 15 x 10/10 95 x 8/ 20 x 9/10 95 x 8/ 20 x 10/10 Combo DB/Cable Press- 25DB, 10Cable x 12 25DB, 15Cable x 10/9 Pec Deck, last half of movement- 15 x 100 Workout time 40 min 20 min of walking on treadmill afterwards.
	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...

09-12-2006, 09:30 AM	#2
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Legs, low volume Frog Stance Squat- 70 x 8/8/9 SLDL- 225 x 8/8/7 Toes out Leg Ext- 45 x 12/12 52.5 x 11 Iso Leg Curl- 50 x 12/9/7 Standing Calf- 100 x 12/11/10 60 sec RI's for all exercises My right knee has been hurting pretty good for a few months, taking stairs hurts and such so my quad movements are mainly for that area from what I've read. Hoping to build up and get the pain to dissapate. I think I'm taking a dive with the diet as well, very tired muscle wise in 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...

09-12-2006, 10:40 AM	#7
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	I cant read the red ink on that paper.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

09-13-2006, 08:27 AM	#12
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,351 Blog Entries: 7 Photos: 4	Roc!!! How's the poker? Are you not working? Did I read that right?
	All the glory to God! We have a baby on the way.

09-13-2006, 08:28 AM	#13
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Chest Wide Grip Bench to Base of Neck, 90 sec RI- 135 x 8/8/7/6 Decline DB Low portion double contraction Superset with DB Half Flye with 3 sec Eccentric and 3 sec static hold- 30/20 x 10/9 30/15 x 10/8 30/10 x 9/12 Combo Concentric DB Press/5 sec Eccentric DB Flye- 25 x 12 30 x 11 30 x 10 Partial movement (1st) Pec Deck- 30 x 100 WO Time- 35 min I know the weights are incredibly pathetic looking, but those exercises are freaking hard for me!!!! I really like it but it's also humbling. Not to mention I'm isocaloric and incredibly stressed out right now!!!
	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...

09-12-2006, 09:36 AM	#3
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,088 Photos: 5	Yea Rocco; Im lookin for some big things in this journal.

09-13-2006, 08:55 AM	#19
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,351 Blog Entries: 7 Photos: 4	What happened? You quit, I read....what happened?
	All the glory to God! We have a baby on the way.

09-13-2006, 09:26 AM	#22
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Everything is looking good man, I'm looking forward to seeing how you progresse with this.
	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

09-13-2006, 12:03 PM	#23
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	On a real note.. good luck with the job status. I hope this gives you some time off to really focus on your bodybuilding efforts. Nothing like a mini vacation!
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

09-13-2006, 09:43 PM	#25
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Random thought: If you become a pornstar you can make your name "Coccko." You may now continue.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos