HSS: Chest Specialization

[Rocco32]

http://www.t-nation.com/readTopic.do?id=1236824

With no work, I can do whatever program I want to know without time restraints. I really like Chris's programs and with eating well and having the time to rest I think I'll see some good progress with this. I'll do Chest for 4 weeks, followed by Back for 4 weeks and then 1-2 weeks deloading. Then Shoulders followed by Legs.

Here is the first Workout:

Neutral Grip DB Bench-
50 x 7
60 x 5
70 x 3
60 x 7
70 x 5
80 x 3

Decline Bench Press, Double Contraction (HARD) SuperSet with 2 Position Cable X-over (8-10 high position, then 8-10 Low)-
95 x 8/ 15 x 10/10
95 x 8/ 20 x 9/10
95 x 8/ 20 x 10/10

Combo DB/Cable Press-
25DB, 10Cable x 12
25DB, 15Cable x 10/9

Pec Deck, last half of movement-
15 x 100

Workout time 40 min

20 min of walking on treadmill afterwards.

 

[Rocco32]

Legs, low volume

Frog Stance Squat-
70 x 8/8/9

SLDL-
225 x 8/8/7

Toes out Leg Ext-
45 x 12/12
52.5 x 11

Iso Leg Curl-
50 x 12/9/7

Standing Calf-
100 x 12/11/10

60 sec RI's for all exercises

My right knee has been hurting pretty good for a few months, taking stairs hurts and such so my quad movements are mainly for that area from what I've read. Hoping to build up and get the pain to dissapate.

I think I'm taking a dive with the diet as well, very tired muscle wise in the gym.

 

[Du]

Yea Rocco; Im lookin for some big things in this journal.

 

[tucker01]

My right knee has been hurting pretty good for a few months, taking stairs hurts and such so my quad movements are mainly for that area from what I've read. Hoping to build up and get the pain to dissapate.

I think I'm taking a dive with the diet as well, very tired muscle wise in the gym.

Yo tough guy hows about seeing a doc

 

[camarosuper6]

Yea Rocco; Im lookin for some big things in this journal.

but not from his weight selection!




yo rock.

 

[BigDyl]

but not from his weight selection!

That's not very nice.

 

[camarosuper6]

I cant read the red ink on that paper.

 

[Rocco32]

Yea Rocco; Im lookin for some big things in this journal.

Hey buddy, what's happening? I think Robert would ban me if I posted my "big" thing in here

 

[Rocco32]

Yo tough guy hows about seeing a doc

Ummmm, yeah....about that....I don't have any insurance right now Things are much tighter than we had thought it would be, I'm a bit freaked out.

 

[Rocco32]

but not from his weight selection!




yo rock.

Hey there, I missed your insults!!!! What's up man?

 

[KelJu]

I am interested in seeing how this works out for you. I bet you will make some nice gains now that you aren???t caught up in work so much.

 

[Fitgirl70]

Roc!!! How's the poker? Are you not working? Did I read that right?

 

[Rocco32]

Chest

Wide Grip Bench to Base of Neck, 90 sec RI-
135 x 8/8/7/6

Decline DB Low portion double contraction Superset with DB Half Flye with 3 sec Eccentric and 3 sec static hold-
30/20 x 10/9
30/15 x 10/8
30/10 x 9/12

Combo Concentric DB Press/5 sec Eccentric DB Flye-
25 x 12
30 x 11
30 x 10

Partial movement (1st) Pec Deck-
30 x 100

WO Time- 35 min

I know the weights are incredibly pathetic looking, but those exercises are freaking hard for me!!!! I really like it but it's also humbling. Not to mention I'm isocaloric and incredibly stressed out right now!!!

 

[Rocco32]

I am interested in seeing how this works out for you. I bet you will make some nice gains now that you aren???t caught up in work so much.

Thanks, I'm interested also. I think I really need to relax a bit though, the day after I quit my job it hit me what I just did LOL.

 

[Rocco32]

Roc!!! How's the poker? Are you not working? Did I read that right?

Hey SEXY!!! I've given up the poker. And while I still had money LOL. In retrospect I realised how intensely addicted to it I was and that is definately counterproductive to what I'm trying to achieve here. Yep, I'm unemployed right now.

 

[Triple Threat]

I think Robert would ban me if I posted my "big" thing in here

How's the poker?

This journal is now rated XXX.

 

[tucker01]

Hey SEXY!!! I've given up the poker. And while I still had money LOL. In retrospect I realised how intensely addicted to it I was and that is definately counterproductive to what I'm trying to achieve here. Yep, I'm unemployed right now.

The boss put her foot down did she

 

[Rocco32]

The boss put her foot down did she

LOL, actually no. She was glad I made the decision but I made it completely on my own!!! I'm a big boy now

 

[Fitgirl70]

What happened? You quit, I read....what happened?

 

[Rocco32]

What happened? You quit, I read....what happened?

Things I can't talk about because of the nature of my job. I just couldn't do it any longer a sleep at night. I plan to go back to school full-time and finish and in the meantime I'm finding what I'm about. I plan to do a lot of writing and I'm looking for some internships or stress free jobs to help out a bit.

 

[Fitgirl70]

LOL, actually no. She was glad I made the decision but I made it completely on my own!!! I'm a big boy now

Well......you did say you were going to show your thing!!

 

[M.J.H.]

Everything is looking good man, I'm looking forward to seeing how you progresse with this.

 

[camarosuper6]

On a real note.. good luck with the job status. I hope this gives you some time off to really focus on your bodybuilding efforts. Nothing like a mini vacation!

 

[Burner02]

stress free jobs to help out a bit.

Librarian?

Was'sup, Roc!

 

[CowPimp]

Random thought:

If you become a pornstar you can make your name "Coccko."

You may now continue.