HIT or Miss: The Chronicle of Rock

[Rocco32]

Monday 11/22/04

Back in the gym today. Yeah!!! Being careful though and switched exercises around. Now I'll be doing Push/Pull/Legs with HIT.

Hammer Smith Incline Press-
180 x 16
230 x 1 super slow negative

Incline DB Flye-
45 x 15

Upright Row w/ EZ Bar-
75 x 21

Side Lateral Cable Raise-
45 x 7

Reverse Peck Deck-
165 x 8

Overhead Tri Ext Cable-
80 x 7

Dip-
BW + 25 x 5

Awesome w/o. Obviously I need to up those weight quite a bit more, LOL. But I feel I'm getting the intensity down more and haven't had any horrible elbow pain. Looking forward to tomorrows w/o for Pull.

 

[Rocco32]

Until you get thru the acute pain, I wouldn't work lower body at all. Hack squats, leg presses, lunges, etc are still going to stress that area too much. All of us seem to be better at giving injury advice, then taking it .

Yeah, much better at giving than taking advice JD! LOL I think I'll try Leg Press on Friday and see how it is. I'll be doing High reps so that may help too. The pain is still there most definately but it's a ton better than it was.

 

[Rocco32]

Hey Rock

How's everything ?

Hey Gary! Things are going well. Getting a ton of overtime through these holidays! How goes it with you?

 

[Rocco32]

Thanks

How was the weekend? Stay outta trouble?

Hey no problem! Thank you!!! Weekend was alright. Got to spend some time with Lisa, haven't had a chance to do that for awhile so that was good! Went to see Shall we Dance, and rented Shrek 2

 

[Rocco32]

Almost at your DL goal rock, huh?

LOL. Almost there and then I hurt my back pretty good. Probably no Deads for awhile

 

[yellowmoomba]

Good luck with your NEW HIT Program!!

 

[Luke9583]

Yes, g'luck with the HIT. I"ll be following. I'd like to try some of that myself.

 

[Velvet]

Wahooooooooo! Morning!

 

[GoalGetter]

Good morning, Rocky baby!

 

[Luke9583]

Yea... Good morning, Rocky baby

 

[Luke9583]

 

[Velvet]

Lukey and Rocky up in a tree...

 

[gwcaton]

Yea... Good morning, Rocky baby

Damn Rock, I don't know what you got but you should bottle it ! You'd make a fortune in the gay market ! Not that there's anything wrong with that .

 

[PreMier]

 

[Rocco32]

Thanks YM! I'm keeping an eye on what your doing!

Thanks Ivy and Luke

Gary, the secret is shaving the legs up to the ass region and leaving that hairy. Men love it LOL.

 

[Rocco32]

11/24/04

Pull HIT

Pullover SS w/ Palms up Pulldown-
170 x 16/ 140 x 6

Palms up Pulldown-
120 x 8

HS Row-
270 x 10

BB Curl SS w/ Alt DB Curl-
100 x 9 + 1/ 45 x 4

Reverse BB Curl-
75 x 9

BB Shrug-
285 x 15, rest then 3

 

[Rissole]

Some nice w8's in there bud Reverse curls hey.....

 

[Rocco32]

Thanks Petey! You like reverse curls

 

[JerseyDevil]

WO's look good Rock!

 

[Velvet]

Happy Turkey Day Rock

 

[yellowmoomba]

Pull HIT

Pullover SS w/ Palms up Pulldown-
170 x 16/ 140 x 6

Palms up Pulldown-
120 x 8

HS Row-
270 x 10

BB Curl SS w/ Alt DB Curl-
100 x 9 + 1/ 45 x 4

Reverse BB Curl-
75 x 9

BB Shrug-
285 x 15, rest then 3

Nice job today...You are showing some nice strength Rock!! How long was your workout? I'm guessing < 45 minutes. When are you doing abs ??

Happy Turkey Day!! I'm off to the gym in a few

 

[Rissole]

Thanks Petey! You like reverse curls

No.... damn hard to hang onto that bar.... especially with the w8 your doin...

BTW what is turkey day

 

[Rocco32]

WO's look good Rock!

Thanks JD. I'm feeling real good about this routine so far!

 

[Rocco32]

Happy Turkey Day Rock

These are my favorite posts to come into! A kiss from Jeni, MMmmmm.....

 

[Rocco32]

Nice job today...You are showing some nice strength Rock!! How long was your workout? I'm guessing < 45 minutes. When are you doing abs ??

Happy Turkey Day!! I'm off to the gym in a few

Thanks YM, still a ways to catch up to you LOL. W/O takes just over 20 min. I want to get it to 15 min. I do abs on Friday with Legs. Kinda nervous about going to failure on the Leg press though, especially with my back, LOL.

 

[Rocco32]

No.... damn hard to hang onto that bar.... especially with the w8 your doin...

BTW what is turkey day

Turkey Day- Thanksgiving!!!!!

 

[P-funk]

W/O was going great today until I got to the Bent Row. Doing fine then all of a sudden if felt like something popped out in my lower back and I couldn't move. LOL. I felt bad about leaving my weights there on the floor but I slowly made my way to the exit and drove to the ER. It hurt soooo freaking bad, LOL.

Got to the ER (where I used to work) and Doc said I may have slipped a disk by the sound of it but it's in right now. But my spinal erectors are definately sprained. No lifting for 10 days. I went to work anyway and I'll plan to do cardio for the next few days.

Oh waite.....what was the reason that I gave to people as to why doing bent over rows is crazy?? Oh yeah........get better.

 

[P-funk]

Pullover SS w/ Palms up Pulldown-
170 x 16/ 140 x 6

what did you do these pullovers with??

Upright Row w/ EZ Bar-
75 x 21

I usually put my upright rows on pull day becasue they are so much traps (and elbow flexion which is biceps) but that is just me preference.



Workouts look good. My only question is how hard are you working at these sets?? I see a lot of high rep stuff so I am just curious. Is that just because you are still adapting to the new program and figuring out where you are at. Or are you going all out balls to the wall. I mean if I was going for a HIT workout I'd be going all out so like if I could curl 115lbs for 8 reps and I knew that I was doing only one set. You'd bet your ass I would be getting 12 reps. No matter what!! How hard are you pushing yourself? You really have to ask that when doing HIT. If you are just going through the motions then it isn't going to work for you. That is why so many can;t do it. they mentally can't get past that part and push themselves over it. I mean, if I was squating I would just go all out no matter what. ya know.

 

[Rocco32]

Oh waite.....what was the reason that I gave to people as to why doing bent over rows is crazy?? Oh yeah........get better.

LOL, i was thinking about what we were talking about a few weeks ago when I was doing the Rows. I think you jinxed me, LOL Needless to say I learned my lesson for a little while

 

[P-funk]

LOL, i was thinking about what we were talking about a few weeks ago when I was doing the Rows. I think you jinxed me, LOL Needless to say I learned my lesson for a little while

yeah, well I am training legs tomorrow so I probably just fucking jonxed myself. i will be in a wheel chair before noon now. fuck.