HIT or Miss: The Chronicle of Rock

[Rissole]

And I'll still bury you guys.

Pfffft ......

 

[Rocco32]

Nice workout David!

Thanks buddy. I still need to respond to your PM I'm horrible with that.

 

[Rocco32]

Good W/O? Try GREAT W/O And you feel your lifts are down? Jeez, man. Can't wait to see your Heavy lifts!!!
Thanks for the tip on Declines, Will give that a shot next time I try decline work!!! And from the looks of it, Team ROCK is a "Winning" Team!!!

Thanks Angel, or is it Cool Nick?

 

[Rocco32]

I wouldn't do that... I'm single

Awwwww, to be single again

 

[Rocco32]

Pfffft ......

Bring it on Pete! All I've seen so far is

 

[King Silverback]

Thanks Angel, or is it Cool Nick?

 

[Rocco32]

Shoulders

MP SS w/ Reverse Pec Deck-
45 x 12 / 90 x 12
95 x 10 / 100 x 10
105 x 8 / 110 x 10
115 x 6 / 120 x 8
125 x 3 / 120 x 8

Iso Side Lateral Cable SS w/ Front Plate Raise-
30 x 10 / 35 x 10
30 x 8 / 35 x 8
20 x 12 / 25 x 9

Arnold Press SS w/ Iso Cable Rear Delt Raise-
35 x 10 / 15 x 8
35 x 10 / 15 x 10
35 x 9 / 15 x 10

Decline Sit-up-
25 x 10
25 x 10
25 x 8

Overall a good w/o. Dissapointed with MP, had trouble unracking the last set and I think that's why I only got 3. It's hard with the bar racked that far behind your head! Forgot to time w/o so upset about that also, I have no idea how long it took. By the time I got to Arnold presses I could barely move my arms above my head so they took alot of concentration.

 

[Luke9583]

trouble unracking the last set and I think that's why I only got 3. It's hard with the bar racked that far behind your head!

I hear ya brotha man. I have a favorite MP bench. I refuse to use some of them

 

[King Silverback]

MP SS w/ Reverse Pec Deck-
45 x 12 / 90 x 12
95 x 10 / 100 x 10
105 x 8 / 110 x 10
115 x 6 / 120 x 8
125 x 3 / 120 x 8

Iso Side Lateral Cable SS w/ Front Plate Raise-
30 x 10 / 35 x 10
30 x 8 / 35 x 8
20 x 12 / 25 x 9

Arnold Press SS w/ Iso Cable Rear Delt Raise-
35 x 10 / 15 x 8
35 x 10 / 15 x 10
35 x 9 / 15 x 10

Decline Sit-up-
25 x 10
25 x 10
25 x 8

Overall a good w/o. Dissapointed with MP, had trouble unracking the last set and I think that's why I only got 3. It's hard with the bar racked that far behind your head! Forgot to time w/o so upset about that also, I have no idea how long it took. By the time I got to Arnold presses I could barely move my arms above my head so they took alot of concentration.

Lookin Killer Brother!!! I hear ya on the unracking part. Is there a cage that you could move a bench into? I have a squat rack that I use a free standing bench and can manuver myself to where it isn't such a chore and burden on my shoulder just to unrack it!!!

 

[gwcaton]

Nice WO Rock !!
You and Luke the Superset Twins ? LOL I remember super sets ... good stuff !

 

[Luke9583]

You and Luke the Supeset Twins ?

I guess Rock and I do kind'a look alike


Poor Rock

 

[Du]

,......Forgot to time w/o so upset about that also.....

Man, there are more important things in life to get upset over!

LOL, its just a time. Looks like you had an aweseome workout, thats what matters. What does it matter if didnt get an exact number of minutes for the workout?

 

[Rocco32]

I hear ya brotha man. I have a favorite MP bench. I refuse to use some of them

There is only one MP bench at this gym LOL.

Lookin Killer Brother!!! I hear ya on the unracking part. Is there a cage that you could move a bench into? I have a squat rack that I use a free standing bench and can manuver myself to where it isn't such a chore and burden on my shoulder just to unrack it!!!

There is only one cage in the gym and I'd feel guilty using it for this. I'll have to see how busy it is I guess. Maybe I should just jump on the Smith Machine from now on

Nice WO Rock !!
You and Luke the Supeset Twins ? LOL I remember super sets ... good stuff !

Thanks Gary. I like the concentration I'm maintaining on these supersets. I'm sure it'll grow stale after awhile but for now it seems to be working well.

I guess Rock and I do kind'a look alike


Poor Rock

Yeah, LOL. Poor Rock, he doesn't have all the IM ladies hanging all over him like Luke does

Man, there are more important things in life to get upset over!

LOL, its just a time. Looks like you had an aweseome workout, thats what matters. What does it matter if didnt get an exact number of minutes for the workout?

Yeah, your right. I just like to make sure my w/o doesn't go over an hour. It's a personal annoyance of mine I guess and since it's my first time doing this w/o I wanted to get an idea of the length. I'll be over it in a few days

 

[DeadBolt]

Killer w/o rock...looks like some fun heh!! Those are some ghood SS's. I hate the unracking of the MP sometimes...just feels so weird to get into place.

 

[Burner02]

Overall a good w/o. Dissapointed with MP, had trouble unracking the last set and I think that's why I only got 3. It's hard with the bar racked that far behind your head! Forgot to time w/o so upset about that also, I have no idea how long it took. By the time I got to Arnold presses I could barely move my arms above my head so they took alot of concentration.

I have the same problems, bro-
Or, if I don't have the seat forward enough, I'll bang the bar against the rack on lockout..and that screws me up.
You can change the racks to the front of the MP station, can't you? Lift it from the front? I've done it that way too, and it works ok.

 

[CowPimp]

Ah, superset crazy! That's must've seriously killed you.

 

[Rocco32]

Killer w/o rock...looks like some fun heh!! Those are some ghood SS's. I hate the unracking of the MP sometimes...just feels so weird to get into place.

Yep, exactly! Thanks Dead.

 

[Rocco32]

I have the same problems, bro-
Or, if I don't have the seat forward enough, I'll bang the bar against the rack on lockout..and that screws me up.
You can change the racks to the front of the MP station, can't you? Lift it from the front? I've done it that way too, and it works ok.

Naw, I can't change the rack or anything. It's all welded. From now on when I'm up in weight I'll just grap someone to help unrack it

 

[Rocco32]

Ah, superset crazy! That's must've seriously killed you.

It was a good w/o cow. First time I've felt my shoulders "pumped" like that even though that's not the goal it's still a cool feeling!

 

[Luke9583]

 

[Velvet]

Morning Rocky How was your weekend??

 

[Rocco32]

Morning Rocky How was your weekend??

It was a little snowy, what about you?

 

[Burner02]

snowed here too! need a dang 4X4....
of course, the thing about COlorado snows...the roads are already cleared off...the sun will be out tomorrow and people will be out washing their cars...

 

[Du]

It was a little snowy, what about you?

You got snow??? You lucky SOB. You have the Jeep right?

 

[Rocco32]

You got snow??? You lucky SOB. You have the Jeep right?

Nope, no jeep yet. I actually took a steep paycut at this other job because the money never came through So I'm waiting to go to the NGA where I can have money again before getting the jeep.

Lucky?!?!? I freaking HATE snow!

 

[Du]

Nope, no jeep yet. I actually took a steep paycut at this other job because the money never came through So I'm waiting to go to the NGA where I can have money again before getting the jeep.

Lucky?!?!? I freaking HATE snow!

I hear ya. Sorry to hear that.

Once you get 4WD, youll love the snow. Last weekend we got about 20", and I had a ball offroading.

 

[Rocco32]

I hear ya. Sorry to hear that.

Once you get 4WD, youll love the snow. Last weekend we got about 20", and I had a ball offroading.

I bet you had a blast! It'll prob be summer before I get my jeep LOL. But then I'll be ready for next year

 

[Du]

I bet you had a blast! It'll prob be summer before I get my jeep LOL. But then I'll be ready for next year

Of course. Summer is a good time to get used to it, there arent as many challenges. Its a good season to find the good trails and get a feel for them.

Then come winter, youll be good to go. Then even better, come spring, youll be used to it.