HIT or Miss: The Chronicle of Rock

[Rocco32]

Todays Meals 11/30/04

Meal 1 Prew/o- 40g protein, 1 TBSP PB, 1 cup Oats

Meal 2 Post w/o- 40g protein, 1 cup oats

Meal 3 1HR after W/O- 1 cup Brown Rice, 6oz Chicken Breast, 5 fish oil

Meal 4- 40g Protein, 3/4 cup Oats, 1 TBSP PB

Meal 5- Salad (1 can tuna, Veggies, little cheese, 1 TBSP Dressing, 5 olives, 5 croutons)

Meal 6- Salad, same as above but with 4 oz chicken instead of tuna

Meal 7- 40g protein, 8 fish oil

 

[Jodi]

What are you doing here 40/40/20?

 

[Rocco32]

Exactly. That's about 2800 cals. Before I was taking 4300 cals and didn't realise it. I couldn't understand why I wasn't losing weight like I wanted and my pants were getting tighter, LOL.

 

[Jodi]

Other than the dressing and croutons, it looks good. You win the award so far this week because Iain's been slacking

 

[Rocco32]

Woo Yoo!!! Take that Iain The dressing is not that bad though is it? I made sure it doesn't have any sugar or hydrogenated oils in it.

 

[I'm Trying]

Meal 1 Prew/o- 40g protein, 1 TBSP PB, 1 cup Oats

Meal 2 Post w/o- 40g protein, 1 cup oats

Meal 3 1HR after W/O- 1 cup Brown Rice, 6oz Chicken Breast, 5 fish oil

Meal 4- 40g Protein, 3/4 cup Oats, 1 TBSP PB

Meal 5- Salad (1 can tuna, Veggies, little cheese, 1 TBSP Dressing, 5 olives, 5 croutons)

Meal 6- Salad, same as above but with 4 oz chicken instead of tuna

Meal 7- 40g protein, 8 fish oil

Hey Rock,
You got the break downs of the calories?? (ie Carbs, Protein, Fats??) Just curious.
Thanks

 

[Rocco32]

Hey Matthew. Here you go-

Cals- 3351 (higher than I though again)
Fat- 90
Carb- 260
Prot- 298

 

[gwcaton]

YM- LOL, that's funny. I thought Gary woulda caught that first. I'm switching to Max OT for a bit. My elbow has been doing great lately and I want to see if I can do more again. I still think HIT is better but only 1 hour in the gym a week is killing me. I love going to the gym so I'd rather enjoy having more time and have my gains be a little less. If my elbow starts up again though I'll go back to HIT right away.

I know its early and I'm cold but I'm not 100% sure what you are trying to say here .

 

[Velvet]

Palms-up Pulldown-
150x6
155x6PB

HS Row-
300x7
310x7PB

CG Row-
150x5
150x7

Pullover-
185x8
190x7.5 PB

Great w/o today. Elbow is still doing fine, was feeling a bit of pain but not to bad!

HS Pulldown-
270x6

Hey sweetie! Are you doing warmup sets before you do your HI sets? So is the idea to only do one set per exercise? How many days a week do you train one muscle group?

 

[Velvet]

Meal 1 Prew/o- 40g protein, 1 TBSP PB, 1 cup Oats

Meal 2 Post w/o- 40g protein, 1 cup oats

Meal 3 1HR after W/O- 1 cup Brown Rice, 6oz Chicken Breast, 5 fish oil

Meal 4- 40g Protein, 3/4 cup Oats, 1 TBSP PB

Meal 5- Salad (1 can tuna, Veggies, little cheese, 1 TBSP Dressing, 5 olives, 5 croutons)

Meal 6- Salad, same as above but with 4 oz chicken instead of tuna

Meal 7- 40g protein, 8 fish oil

Beautiful!

 

[tucker01]

Dammit those meals are all a big lie At least I tell the truth, you bastard Rock. Make me look bad.

 

[Jodi]

Woo Yoo!!! Take that Iain The dressing is not that bad though is it? I made sure it doesn't have any sugar or hydrogenated oils in it.

What brand is it and what are the ingredients?

 

[Rocco32]

Shoulders/Traps

HS Military Press-
200 x 9
220 x 5 PB
220 x 4

Side Lat Raise-
35 x 4
30 x 6
30 x 4

Cable Side Lat Raise-
30 x 6

Reverse Peck Deck-
172.5 x 6 PB
172.5 x 5

Upright Row-
105 x 7
115 x 6 PB

BB Shrug-
315 x 7
325 x 6
330 x 5

Lacked mental focus today. I think the work hours are getting to me a bit. I'm having trouble with the Side lateral raise form and shoulders really kinda hurt doing Reverse Peck Deck.

 

[Rocco32]

I know its early and I'm cold but I'm not 100% sure what you are trying to say here .

What are you confused about, LOL?!?

 

[Rocco32]

Hey sweetie! Are you doing warmup sets before you do your HI sets? So is the idea to only do one set per exercise? How many days a week do you train one muscle group?

I do warm-up and acclimation sets before the first exercise for the muscle group. The others I just jump in since it's already warmed up.

For back the routine was to do 2 working sets per exercise and I'm hitting each muscle group once a week.

 

[Rocco32]

Dammit those meals are all a big lie At least I tell the truth, you bastard Rock. Make me look bad.

Hey, it's one meal, LOL. You haven't seen the past few weeks when my cals were so high.

 

[Rocco32]

What brand is it and what are the ingredients?

I'll have to check that and get back tomorrow

 

[PreMier]

Do you use straps for shrugs? If not, do you use an alternating grip?

 

[gwcaton]

Good evening Mr. Excitement

Nice work! Look at the PB's

 

[Rocco32]

Do you use straps for shrugs? If not, do you use an alternating grip?

I am using straps. I'm ordering the COC hand grips to work my grip.

 

[Rocco32]

Good evening Mr. Excitement

Nice work! Look at the PB's

Hey, there's the other Mr. Excitement Thanks Gary!

 

[PreMier]

What level are you getting?

 

[Rocco32]

100 lb. That's challenging isn't it?!

 

[PreMier]

Yea, at first I could only do that 4-5 times. Now I am over 10. I need to buy the next level up(Ironmind says that once you can get to 20-25, you can do the next level).

 

[Rocco32]

Once you go up once or twice it gets really hard. The jumps between lb's are pretty large.

 

[PreMier]

Not many people close a #3, and I think only 5-6 have closed a #4. I will just keep working at it, I think I will buy a #1 real soon.

 

[Rocco32]

I bet you handle the #1 soon. It'll be awhile before I get there with my grip, LOL.

 

[PreMier]

Wait untill you get the trainer Since you sit at work, just sit there and play with it. Ironmind says its best to train the grip like any workout.. so 2 times a week is good. And its recommended to be used AFTER your workout on a day that is taxing to your grip(IE:Back).
Another good thing to do, is negatives. Close the gripper(with both hands if needed) and let it open s-l-o-w-l-y.

 

[Rocco32]

Cool, I can't wait to get it. I hope I can close it once, LOL. I'll probably be getting it for christmas. Lisa won't let me buy anything till after christmas LOL.

 

[yellowmoomba]

Nice PB's Rock!