Rocco Is Baaaaack!!

[Rocco32]

Starting 3rd Week

A1: CG Bench
185 x 5/5/5/5/4

A2: Narrow Grip BB Curl
105 x 5/5/5/5/4

A1 and A2 were alternated with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

B1: Rack Lockout
215 x 6/5/4

C1: Narrow Grip BB Concentration Curl
70 x 8
60 x 7
40 x 10

C2: DB Static Hold
55 x 27 sec/20
50 x 20

C1 and C2 were supersetted together with 90 sec RI after C2

20 min intense cardio after

 

[King Silverback]

Excellent w/o Brother Rocco!!! I'll PM ya, thanks my Friend, appreciate that and your encouragement!!!

 

[Rocco32]

Excellent w/o Brother Rocco!!! I'll PM ya, thanks my Friend, appreciate that and your encouragement!!!

Not a problem buddy. Like I said though, it may take a little while to get to them...their buried in my old computer we haven't used for awhile.

 

[Rocco32]

1st Exercise Pairing:
A1: CG BP (closer grip than Monday)
155 x 8/8/7/7

A2: Wide Grip Preacher with elbows turned in
75 x 7/7/5
65 x 7

Special technique: alternate A1 and A2, with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

2nd Exercise Pairing:
B1: Tate Press
35 x 10/8/8

B2: Rope Tri Ext (pulling laterally as far as rope will go at ext)
35 x 10
40 x 8
35 x 8

B1 and B2 were supersetted with 90 sec RI after B2.

3rd Exercise Pairing:
C1: Standing Wide Grip BB Curl (elbows turned in)
65 x 10/8
55 x 9

C2: Incline DB Curl (after elbow flexion, raise arms an extra 3-4 inches)
20 x 12/11/9

C1 and C2 were supersetted with 90 sec RI after C2.

Cardio after.

 

[tucker01]

Good job glad to see you back and being more consistent.

 

[King Silverback]

Excellent Brother Rocco, keep at it my Friend!!! Just letting a fellow Cruiser know, My family and I are going on another cruise this april, doing the eastern caribbean this time, stopping in San Juan, St. Thomas, Grand Turk and St. Marteen!!! You planning on cruising again???

 

[Rocco32]

Good job glad to see you back and being more consistent.

Thanks! Right back atcha!

 

[Rocco32]

Excellent Brother Rocco, keep at it my Friend!!! Just letting a fellow Cruiser know, My family and I are going on another cruise this april, doing the eastern caribbean this time, stopping in San Juan, St. Thomas, Grand Turk and St. Marteen!!! You planning on cruising again???

Cool, that sounds like fun!!! We probably won't cruise again for awhile because of money. I'm trying to save enough to quit my job again and do school Full-time, but afterwards most definately. I'd like to do a Medditeranian cruise!!

 

[Rocco32]

Chest/Back/Delts

Chest

Incline DB Press-
75 x 10/9/8

WG Neck Press-
135 x 9/8/7

Pec deck-
120 x 12/10/11

Back

Str8 Arm Pulldown-
45 x 10
50 x 8/7

HS Row-
180 x 9/10/10

Low Pulley CrossRow-
100 x 12/11
110 x 11

Delts

Seated Pitcher Lat Raise-
20 x 10/9/9

Chest Supported Incline DB Lateral-
15 x 10/10/10

Rear Delt DB Raise-
20 x 10/10/10


Upped cardio from 20 min to 25 min.

All these exercises are to just keep the muscle I have while I'm focusing on arms for 4 weeks, but it's nice to see the numbers improving here as well

 

[Rocco32]

Morning Weight

Morning Weight (Or afternoon for most people): 220lbs

 

[King Silverback]

Great w/o, it's always nice to see #'s stay the same or even improve while focusing on something else, Doin Excellent my Friend, consistancy is paying off for you Brother Rocco, Best Wishes!!!

 

[Brutus_G]

Looks like your kicking my ass on bench. Is weight loss your goal right now? Diet?

 

[Rocco32]

Great w/o, it's always nice to see #'s stay the same or even improve while focusing on something else, Doin Excellent my Friend, consistancy is paying off for you Brother Rocco, Best Wishes!!!

Thanks Archie. It definately helps to see the numbers improve for the "lesser" muscles Although I'll be glad after next week so I can focus on a larger bodypart!!!

 

[Rocco32]

Looks like your kicking my ass on bench. Is weight loss your goal right now? Diet?

LOL, thanks. Weight loss is kinda my goal right now. I'm just starting back after a major depression phase and a bunch of crap happening so the main goal is to get back in the routine right now and stay consistent.

 

[Brutus_G]

LOL, thanks. Weight loss is kinda my goal right now. I'm just starting back after a major depression phase and a bunch of crap happening so the main goal is to get back in the routine right now and stay consistent.

Well good luck and don't give up.

 

[JerseyDevil]

I love the way you are hitting it hard, and with commitment. Keep it up Dave!

 

[Rocco32]

I love the way you are hitting it hard, and with commitment. Keep it up Dave!

Thanks JD...I'm proud of myself!!! Last night I was out till 3 at a club with Lisa and of course had a bit to drink. I woke up today feeling like crap (I'm not 20 anymore LOL) but I still went to the gym even though everything was spinning....and today was one of my better workouts!!

 

[Rocco32]

Well good luck and don't give up.

Thanks buddy, I appreciate the support!

 

[Rocco32]

Week #3 Now Complete!!!!

A1: CG Reverse Grip Bench
155 x 8/8/7/7

A2: DB Hammer Curl
45 x 7
40 x 7/7/7

A1 and A2 were supersetted together with 90 sec RI after A2

B1: Decline Nosebreaker Reverse Grip
55 x 10
65 x 8/6

B2: Overhead DB Tri Ext
40 x 15/14/12

B1 and B2 were supersetted together with 90 sec RI after B2

C1: Reverse Grip BB Curl (3 sec concentric, 5 sec eccentric)
60 x 8/7/7

C2: Zottman Curl
25 x 10/10
20 x 12

C1 and C2 were supersetted together with 90 sec RI after C2

 

[Brutus_G]

Any pain with the nose breakers? Taking a vitamin B complex (while drinking and after)will help reduce hangovers.

 

[King Silverback]

Great w/o Brother Rocco!!! How do you like the reverse grip cg benches??? I'm always nervous about the way that feels in my hands!!!

 

[DeadBolt]

Lookin good rocco!!!! Glad to see your back at it hard! I'd post more if I wasn't so addicted to online hold em LOL. I'm determined to hit $1 million chips!!!!

 

[DOMS]

Any pain with the nose breakers? Taking a vitamin B complex (while drinking and after)will help reduce hangovers.

Huh? What in the world are "Nose Breakers"?

 

[Brutus_G]

Huh? What in the world are "Nose Breakers"?

Skull crushers to the nose.

 

[DOMS]

Skull crushers to the nose.

Makes sense...

 

[b_reed23]

lookin good!!!!!!!!!!

 

[Rocco32]

Any pain with the nose breakers? Taking a vitamin B complex (while drinking and after)will help reduce hangovers.

Very little...just when I need to snap my nose back into place

Thanks for the suggestion, I'll definately try that next time

 

[Rocco32]

Great w/o Brother Rocco!!! How do you like the reverse grip cg benches??? I'm always nervous about the way that feels in my hands!!!

I actually like them. I've tried them before and hated them...they definately take getting used to but now I plan to continue using them. As far as the handling, I feel I'm going pretty light so that's not an issue for me yet but I definately get what your saying, I think that used to be one of my concerns as well.

 

[Rocco32]

Lookin good rocco!!!! Glad to see your back at it hard! I'd post more if I wasn't so addicted to online hold em LOL. I'm determined to hit $1 million chips!!!!

LOL, thanks Dead. Nice to see you around

I got pretty heavy into online gambling...when they banned it I was up about $25,000. I was soooooo addicted though!

 

[tucker01]

Who banned you from gambling?