Competition Body

[Jodi]

Originally posted by P-funk
One legged leg presses are great for overloading the quads one muscle at a time and recruiting as much muscle fibers as possible. I would use caution on these Rock though, because lying down in a leg press you are actually in some spinal flexion and with weight being lowered and you having to produce force with one side of your body at a time like this you don't want to tweak your back because of the scoliossis.

Jodi, what happened to your back??

I injured myself a few weeks ago doing Good mornings. It doesn't hurt me anymore but now I have instilled the fear.

 

[Rocco32]

I know what that fear is like Jodi! Be careful, I want you competing!

 

[Rocco32]

Push 1B

Incline DB, 4 sets-
70x8
70x8
70x7
70x7

HS Bench, 3 sets-
90x10
110x8
110x8

Hack Squat, 3 sets-
90x8
90x8
90x7

One Leg Press, 3 sets-
90x8
90x8
110x8

HS Military, 3 sets-
140x8
160x8
160x6

Cable Side Raise, 2 sets-
20x8
10x10

Reverse Pec Dec, 2 sets-
105x10
120x8

Close Grip Bench, 3 sets-
115x8
115x8
135x6

Reverse one arm pushdown, 2 sets-
20x10
30x8

 

[tucker01]

So you liking so far?

I must say I am enjoying, I break a good sweat, and I like the constent tension I feel

 

[Rocco32]

I always feel like yacking! Is that a good thing? I do like the frequency.

 

[Rissole]

Looks good Rocky Good volume on each body part.
How you like??

 

[Rocco32]

Think I like it, like I said I feel like hurling about the middle of it though. When i drink my post w/o shake it wants to come back up.

 

[Rissole]

Sip it, make it take about 20/30mins to drink, is it with carbs??

 

[Rocco32]

right now i'm still drinking it with sugar

 

[Rissole]

Get some maltodextrin, or a mass gainer type protien with lotsa carbs now dats yummy

 

[Rocco32]

I'll look around for some, but I don't want that when I cut do I?

 

[Rissole]

I'm not.... but is Jodi helping??

 

[Rocco32]

Yeah, I need to get together with Jodi

 

[Rocco32]

OK, PULL!! Today felt good, except some pain in my Elbows. No worries, I'll just up the reps and lower the weight a bit more!

Deadlift, 3 sets-
225x8
235x6
235x6 ( I did these w/out straps, first time I could )

HS Row, 3 sets-
180x8
200x8
200x8

HS Reverse Pulldown, 2 sets- (Really didn't like these, next time just do them on Lat pulldown w/ reverse grip)
60x8
80x8

BB Shrug, 3 sets-
135x10
185x10
205x8

Seated Leg Curl, 4 sets-
50x10
70x10
90x8
100x8

DB Curl, 2 sets-
30x10
30x10

Cable Curl, 2 sets-
40x12
50x12

Hammer Curl, 2 sets-
30x10
30x10

Leg Raise, 3 sets-
10
5x9
5x5

Crunch Machine, 3 sets-
95x10
110x8
110x8

20 minutes high/mod running

 

[tucker01]

Cardio before or after weightlifting?

 

[Rocco32]

after weightlifting. In the future I think I'll try to do cardio in the AM inbetween W/O days.

 

[tucker01]

If your going to do Cardio on a workout day do it before lifting weights.

 

[Rocco32]

I was always told to do it after, that way it's like doing it on an empty stomach, the glycogen is used up from doing the weights. And you need the glycogen for the weights so you don't want to waste it on cardio.

 

[Jodi]

Originally posted by rock4832
I was always told to do it after, that way it's like doing it on an empty stomach, the glycogen is used up from doing the weights. And you need the glycogen for the weights so you don't want to waste it on cardio.

 

[tucker01]

I think it is more catabolic when doing cardio after weightlifting.

Ask Jodi though!

 

[tucker01]

See I am wrong!

 

[tucker01]

Well, I just did alot of reading! Must say I learned alot.

I have never thrown cardio into a routine and now I know a bit more about it.

Thanks Rock and Jodi

 

[Rocco32]

 

[Rissole]

Cardio is best in the morning
Hey Rock Have a great weekend!!

 

[Rocco32]

Thanks man! Actually, Jodi and I decided not to do cardio till 6 weeks out from my comp. You have a great weekend to m8

 

[P-funk]

I try and do some cardio year round.

 

[Rocco32]

I normally do too, but I'm hanging with Jodi on this one! It's hard for me not to do cardio, but I really don't want to lose the little muscle I have left!

 

[P-funk]

I don't lose muscle when I do cardio......I even get stronger.

 

[Rocco32]

Show-off!!

 

[Jodi]

Originally posted by rock4832
I normally do too, but I'm hanging with Jodi on this one! It's hard for me not to do cardio, but I really don't want to lose the little muscle I have left!

Good Boy