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HIT or Miss: The Chronicle of Rock
- Thread starter Rocco32
- Start date
Thanks Iain. And it looks like that job we were talking about is going to come through, but with a different title and job duties. And quite a bit more money than offered last time too.
Congrats on the clearance Rock.
Cleared for take off 
Congrats Rock
Congrats Rock
Thanks JD!JerseyDevil said:
Thanks Gary, I'm pretty dangerous now, LOLgwcaton said:Cleared for take off
We are closer to Lisa staying home. Still need to secure the job, but alas, no car negotiating, LOL.IainDaniel said:Sweet. Awesome news. Maybe Lisa can stay home nowDid you negotiate a car
11/12/04
Weight- 219.6lbs
BF- 23.9 (according to scale)
Bench-
215 x 8 plus 2 forced reps
Pull-up-
BW x 6 plus 2 forced and slow negatives
Incline DB Press-
90 x 7 plus 1 forced rep
Bent Row-
155 x 17 rest then 2 more
CG Cable Row-
120 x 16 rest then 3 more
Good w/o today. I was a bit distracted though because Lisa came to the gym with me. Tried spotting me, LOL. That was a disaster but I'm glad she went and tried
For Bench I could not do another rep, the spotter pretty much did the last rep himself, LOL.
I coulda done more with the pull-ups but I didn't use straps and my grip kept giving out. Next time I think I'll superset that with Lat Pulldown to really get my lats.
Bent Row I guess I need to go higher on, LOL. My lower back was killing me at the end of 19 reps. But by the end it hurt just to hold the bar so I guess it was a good set.
Tried Deads and Good AM's but I don't want to risk injury going to failure with those so I scratched them.
Weight- 219.6lbs
BF- 23.9 (according to scale)
Bench-
215 x 8 plus 2 forced reps
Pull-up-
BW x 6 plus 2 forced and slow negatives
Incline DB Press-
90 x 7 plus 1 forced rep
Bent Row-
155 x 17 rest then 2 more
CG Cable Row-
120 x 16 rest then 3 more
Good w/o today. I was a bit distracted though because Lisa came to the gym with me. Tried spotting me, LOL. That was a disaster but I'm glad she went and tried
For Bench I could not do another rep, the spotter pretty much did the last rep himself, LOL.
I coulda done more with the pull-ups but I didn't use straps and my grip kept giving out. Next time I think I'll superset that with Lat Pulldown to really get my lats.
Bent Row I guess I need to go higher on, LOL. My lower back was killing me at the end of 19 reps. But by the end it hurt just to hold the bar so I guess it was a good set.
Tried Deads and Good AM's but I don't want to risk injury going to failure with those so I scratched them.
Nice workout Rock 
How are you liking your new program?
How are you liking your new program?
Liking it so far. It's hard though, LOL. I just hope I'm getting the intensity required, but at least my elbow doesn't start hurting 'till AFTER the w/o.yellowmoomba said:Nice workout Rock
How are you liking your new program?
Nice wo Rock Can't you just get a new elbow ? LOL
Can't you just get a new elbow ? LOL
I wish. But with my luck it'd be worse than the one I already have, LOL.
Friday-
1hour cardio on Elliptical. 50 min at 135HR, last 10 min all out.
1hour cardio on Elliptical. 50 min at 135HR, last 10 min all out.
How come I'm not getting any feedback on whether I'm doing HIT right or not 
I know you would Jake! Thanks. I was hoping Patrick or DD would be stopping in and offering advice.
Thanks. I was hoping Patrick or DD would be stopping in and offering advice.
Sup Rock ?
Can't help ya with your HIT question . I'm dumb like that
Hey somebody help Rock ! He's a good guy
Can't help ya with your HIT question . I'm dumb like that
Hey somebody help Rock ! He's a good guy
Found it
I don't know jack about hit either... 
Rock,Rissole said:I don't know jack about hit either...
Guess you'll just have to go back to something you know
morning 
Yo rock.
Hey what's up everyone? Thanks for trying to help Gary and Ris, LOL. I bought Mike Mentzers book, so screw everyone that was supposed to help me, LOL J/K. I'm getting by with the program, so I'm staying with it for now
Hey there Luke and Velvet, how are you doing?
J/K. I'm getting by with the program, so I'm staying with it for now Hey there Luke and Velvet, how are you doing?
Saturday-
Squat-
155 x 29
185 x 15
SLDL-
255 x 11
Leg Ext-
110 x 13
BB Curl-
95 x 10 + 1 forced rep
Hammer Curl-
45 x 6
Sitting Calf Raise-
135x15
Great W/O today.
As far as the squats went, I need to up the intensity even more. The first set I knew I was just going to keep going and I was running outta breath, LOL. So I started over with heavier weight. By the end I was shaking, but I hadn't failed yet. Just lost my concentration
Think I'll ditch Leg Exts and do just squat
BB Curl- my biceps always kick out on me early I feel. I did 8 good reps, cheated a bit on 9 and 10. Rested for 7 seconds, got another good rep out and then a majorly cheated rep that I didn't count, LOL.
Squat-
155 x 29
185 x 15
SLDL-
255 x 11
Leg Ext-
110 x 13
BB Curl-
95 x 10 + 1 forced rep
Hammer Curl-
45 x 6
Sitting Calf Raise-
135x15
Great W/O today.
As far as the squats went, I need to up the intensity even more. The first set I knew I was just going to keep going and I was running outta breath, LOL. So I started over with heavier weight. By the end I was shaking, but I hadn't failed yet. Just lost my concentration
Think I'll ditch Leg Exts and do just squat
BB Curl- my biceps always kick out on me early I feel. I did 8 good reps, cheated a bit on 9 and 10. Rested for 7 seconds, got another good rep out and then a majorly cheated rep that I didn't count, LOL.
Hey Kerry! Nice to see you
Monday-
MP-
145 x 7 + 3 forced reps
Last time- 135x8
Side Lateral-
25 x 11 + 2 after rest
Last time- 25 x 7, rest then 4 more
CG Bench-
165 x 9 + 2 forced reps
Last time- 155x10
Overhead Cable Tri Ext-
50 x 12
BB Shrug-
265 x 15 + 6 after rest (some partials)
Last time- 245 x 16
Reverse Pec Deck-
165 x 9
Grip, BB Static hold-
245 x 30 seconds
Grip, BB Static hold reverse-
245 x 10 seconds
Great w/o today. Really feeling the intensity upping and I like that. With things like the MP and CG Bench I feel other muscle groups giving out before what I'm working. So I do Side laterals and the other tri exercise. All weights were up from last w/o.
I plan to work abs normally (3 sets) after cardio on cardio days.
MP-
145 x 7 + 3 forced reps
Last time- 135x8
Side Lateral-
25 x 11 + 2 after rest
Last time- 25 x 7, rest then 4 more
CG Bench-
165 x 9 + 2 forced reps
Last time- 155x10
Overhead Cable Tri Ext-
50 x 12
BB Shrug-
265 x 15 + 6 after rest (some partials)
Last time- 245 x 16
Reverse Pec Deck-
165 x 9
Grip, BB Static hold-
245 x 30 seconds
Grip, BB Static hold reverse-
245 x 10 seconds
Great w/o today. Really feeling the intensity upping and I like that. With things like the MP and CG Bench I feel other muscle groups giving out before what I'm working. So I do Side laterals and the other tri exercise. All weights were up from last w/o.
I plan to work abs normally (3 sets) after cardio on cardio days.
Thanks Jake, I was pleased with today.
