Funky Training

[Rocco32]

Patrick's training me for the competition first week of June. Jodi will be doing my diet. Figure this does deserve a new journal.

This will be my split to start-

day1- chest/back
day2- legs
day3- off
day4- shoulders/arms
day5- off
day6- repeat

Can't wait for tomorrow to start. I'm set up on a 2 week program to start this off.

 

[gwcaton]

Kewl !!!! What competition ?
GO ROCK !!!!!!!!!!

 

[P-funk]

LOL.....I didn't even know i was training you for a comp. in june!!! LOL....i though you just wanted help with a program.

 

[Rocco32]

LOL.....I didn't even know i was training you for a comp. in june!!! LOL....i though you just wanted help with a program.

LOL dude, that was in the first PM I sent you! The programs still good right

 

[P-funk]

LOL dude, that was in the first PM I sent you! The programs still good right

yeah, it will work

 

[I'm Trying]

Lets get some Sh!t going then Rock!! Lets see less whoring in this journal though.

 

[GoalGetter]

Lets get some Sh!t going then Rock!! Lets see less whoring in this journal though.

Did somebody say "whoring"? I'm here now... we can begin.

Just kidding. BEST OF LUCK, Rock! Woo hoo!

 

[Rissole]

A comp....???!!!! Sweet go Dave You'll kick it

 

[King Silverback]

Hey Brother, cool!!! Post pics on the way!!!

 

[JerseyDevil]

I just noticed the "Funky" link in your sig and clicked on it.

You can't go wrong listening to P and Jodi. They have both walked the walk, and talked the talk. Best of luck brotha!

 

[P-funk]

I just noticed the "Funky" link in your sig and clicked on it.

You can't go wrong listening to P and Jodi. They have both walked the walk, and talked the talk. Best of luck brotha!

yep, nothing like walking the walk. (reaches for more cookies.)

 

[Du]

Is this another journal?

 

[Rissole]

yep, nothing like walking the walk. (reaches for more cookies.)

Is this another journal?

No..... It's a new car.....

 

[Luke9583]

You go Brotha man

 

[CowPimp]

A show, huh? Good luck, I know you'll kick some ass.

 

[I'm Trying]

Did somebody say "whoring"? I'm here now... we can begin.

Just kidding. BEST OF LUCK, Rock! Woo hoo!

 

[Rocco32]

Hey everybody, thanks for the support! I just don't want to get anyone's hopes up LOL. I would really like to compete, but I also have a habit of backing out of things like this at the last minute because I freak out. I hope that won't happen this time, but on the other hand I know myself. In either case, I work harder and with more concentration when I have a goal in sight so for me that's the important thing. Well, off to the gym

 

[GoalGetter]

Hey everybody, thanks for the support! I just don't want to get anyone's hopes up LOL. I would really like to compete, but I also have a habit of backing out of things like this at the last minute because I freak out. I hope that won't happen this time, but on the other hand I know myself. In either case, I work harder and with more concentration when I have a goal in sight so for me that's the important thing. Well, off to the gym

Hey I hear ya man... I'm the same. Regardless of the outcome, you are going to work your ass off and having this goal will keep you fired up. It's gonna be awesome

 

[Rocco32]

Hey I hear ya man... I'm the same. Regardless of the outcome, you are going to work your ass off and having this goal will keep you fired up. It's gonna be awesome

Yep, thanks Ivy. But it would be great to actually go through with something in my life LOL.

 

[Rocco32]

Chest/Back

Bench, 4 sets/ 60 sec RI-
205 x 3
215 x 3
215 x 3
215 x 3

Incline DB Bench, 3 sets/ 60 sec RI-
70 x 8
70 x 7
70 x 6

Cable X-over, 4 sets/ 30 sec RI-
50 x 10
50 x 10
50 x 10
55 x 9

RG Pulldown, 3 sets/ 30 sec RI-
120 x 10
130 x 10
130 x 8

Prone Incline DB Row, 3 sets/ 30 sec RI-
30 x 12
35 x 9
35 x 11

CG Cable Row, 2 sets w/ a 3 second hold on contraction/ 30 sec RI-
100 x 9
100 x 7

Reverse Pec Deck, 3 sets/ 30 sec RI-
80 x 16
70 x 15
70 x 14 ( had a few rest/pause in this to get the reps)

The short RI's really kill you LOL. I didn't know if I'd finish all 4 sets of Bench with 215, last reps were pretty shaky.

Was supposed to do Chins instead of RG Pulldown but I don't think I can do that many chins yet so I simulated on the Pulldown.

First time doing Incline Prone DB Row, felt it alot in my arms. Ackward exercise for me.

The CG Row was killing me with the 3 sec hold.

 

[yellowmoomba]

Looks like a good setup. I guess you are not doing DL's on back day ??

Train hard!!

 

[tucker01]

Good Luck Rock

Kick some ass

 

[gwcaton]

Nice wo Rock ! You can do this thing !

 

[Rocco32]

Looks like a good setup. I guess you are not doing DL's on back day ??

Train hard!!

I'm just doing whatever Patrick tells me to do He does have me doing SLDL on Leg day. But he also said this was a 2 week program so maybe it'll all change soon.

Good Luck Rock

Kick some ass

Thanks buddy. I seem to remember us talking about this last year and somebody was going to come down to compete with me....Hmmm.... And no getting on me for not posing enough

 

[Rocco32]

Nice wo Rock ! You can do this thing !

Thanks Gary, I appreciate it!

 

[Velvet]

Bench, 4 sets/ 60 sec RI-
205 x 3
215 x 3
215 x 3
215 x 3

Incline DB Bench, 3 sets/ 60 sec RI-
70 x 8
70 x 7
70 x 6

Cable X-over, 4 sets/ 30 sec RI-
50 x 10
50 x 10
50 x 10
55 x 9

RG Pulldown, 3 sets/ 30 sec RI-
120 x 10
130 x 10
130 x 8

Prone Incline DB Row, 3 sets/ 30 sec RI-
30 x 12
35 x 9
35 x 11

CG Cable Row, 2 sets w/ a 3 second hold on contraction/ 30 sec RI-
100 x 9
100 x 7

Reverse Pec Deck, 3 sets/ 30 sec RI-
80 x 16
70 x 15
70 x 14 ( had a few rest/pause in this to get the reps)

The short RI's really kill you LOL. I didn't know if I'd finish all 4 sets of Bench with 215, last reps were pretty shaky.

Was supposed to do Chins instead of RG Pulldown but I don't think I can do that many chins yet so I simulated on the Pulldown.

First time doing Incline Prone DB Row, felt it alot in my arms. Ackward exercise for me.

The CG Row was killing me with the 3 sec hold.

Looks familiar..that P is a busy boy! Looking great Rock..at least you were able to figure out th incline prone db row mechanics..ha ha, I didn't so I did bent rows instead

 

[Velvet]

Good Luck Rock

Kiss some ass

 

[Rocco32]

Looks familiar..that P is a busy boy! Looking great Rock..at least you were able to figure out th incline prone db row mechanics..ha ha, I didn't so I did bent rows instead

Yeah, isn't P great I'm not sure if I was doing them right or not though Jeni, I hope so. I almost just went to the T-Bar row but I don't want Patrick to think I'm more trouble than I'm worth just yet

 

[P-funk]

First time doing Incline Prone DB Row, felt it alot in my arms. Ackward exercise for me.

Place your knees on the bench seat to brace yourself. and row from there.

Looks familiar..

It does?? I think your split is totally different??

Looking great Rock..at least you were able to figure out th incline prone db row mechanics..ha ha, I didn't so I did bent rows instead

Yeah, isn't P great I'm not sure if I was doing them right or not though Jeni, I hope so. I almost just went to the T-Bar row but I don't want Patrick to think I'm more trouble than I'm worth just yet

you guys suck.

Looks like a good setup. I guess you are not doing DL's on back day ??

deadlifting is a leg exercise in my book. I deadlift with my hammies. Plus he is training legs twice a week. No need to deadlift on back day.

 

[Velvet]

not the split silly..the exercises..oh and I tried the prone DB concoction...and My upper body was waaaaaaaaaay above the top of the bench and it felt weird and like I had no support..so I One Arm Bent Rowed it again

Oh wait, this is Rock's journal not mine