Rock and Rollin...from fat to fit

[RockShawn]

Wednesday Workout:
6:00 AM 45 Min LISS cardio @ 140 BPM

Evening Lifting - Pulls - Just trying something different for a few weeks.

Pullups - Close grip underhand
12, 10, 10, 6, 6

Vbar Pulldowns
10 @ 160
10 @ 160
8 @ 160
8 @ 155, 130 drop set

HS Low Rows
12 @ 180
10 @ 230
10 @ 230
8 @ 230

Rack Pulls
12 @ 225
8 @ 275
8 @ 275
6 @ 275

Seated Bicep BB Curl
12 @ 75
10 @ 75
10 @ 75
10 @ 75

DB Preacher Curl
12 @ 30's
10 @ 30's
10 @ 30's
10 @ 30's
10 @ 30's - Forced Reps

Hanging Leg Raises
4 x 10

Weighted decline crunch
4 x 10 with 25lb plate

Killed the abs good. Still not feeling a pump when I do Bi's - but all my other muscles get great pump. Diet Spot on Today

 

[RockShawn]

Thursday - Cardio

6:30 AM 45 Minutes LISS @140BPM

 

[Dath]

Keep hitting it Rock...here for the ride bro.
How's the diet change treating ya

 

[RockShawn]

Keep hitting it Rock...here for the ride bro.
How's the diet change treating ya

thanks Dath!

Diet is killer. I'm not used to cooking this much. At first it was hard to eat that much food, now I'm still a little hungry after each meal. This is a caloric deficit from where I was, so I should see results in a couple of weeks. I feel like I've filled out a bit, but the calipers are still holding at 9. I think the cardio is gonna really help. I'm gonna switch back and forth between LISS and HIIT week by week to keep shocking my body.

Friday Cardio:
45 minutes LISS @ 140 BPM - 5:15AM

Later.....Legs

 

[RockShawn]

Friday legs:

Hammies and glutes
Romanian DL
12 x 185
10 x 225 @ 4

Leg curls
12 x 80
10 x 130
10 x 130
8 x 120
8 x 120

Kick backs
3 sets @ 10 x 100,130, 150

Abs

 

[RockShawn]

Saturday:

5:30am 45 minutes LISS @ 140 bpm

 

[RockShawn]

Well boys and girls I made a bold move over the weekend. I feel like I've done a decent job of gettin myself where I am today, but I need massive help to prep for this contest. So I hired a coach.

Jake Baumgartner is now doing my prep. We hammered out diet and supplements last night and will be working on the rest this week. I'm really excite to work with Jake, he really takes the time to listen and he cares about your goals and how best to get you there. Not to mention he's a super nice guy.

From here on out I won't be posting specifics, but will post mostly progress pics as I go along.

 

[Dath]

^^^^ excellent move bringing someone else in bro !!

As he goes over your diet/ training and Tweeks it here n there your gonna see great changes.
It's amazed me how even something SIMPLE as too much gum everyday can effect your gains. Things you would never give a second thought too.
Understand the limited specifics you can post as these trainers are very protective of there individual plans.
Best of luck Rock

 

[RockShawn]

Thanks Dath. I'm super pumped. I know he's gonna get me to the next level.

I really appreciate your support too. I love the accountability. Now it's time for me to get as shredded as you!!

 

[RockShawn]

Still Alive. Just been super busy. BSFBOSS - aka Jake - Is kicking my tail into shape. Things are really looking good. Ill post pics later today.

 

[RockShawn]

 

[~RaZr~]

Killer/dry looking legs man! Keep up the good work

 

[RockShawn]

^^Thanks bro. Too bad I won't be getting judged on them. I'm entering the physique division. I'm not big enough at my height for bb and may even be a bit big for mp so were gonna slim down a bit. But with board shorts, the wheels won't be seen.

 

[RockShawn]

Here are some shots from this morning. What a difference a week makes!

 

[RockShawn]

Monday, March 26th, 2012

This just got real. Diet has gone Keto, cardio has gone 2-a-days and meds have dropped to an all time low. Gotta go for the beach body look and burn off some muscle - not fun. I have to keep the goal in mind, and it's not just to step on stage but it's to WIN! I'm gonna do everything I have to to get myself to that point. The judges are really discounting guys with "too much" muscle. Which I never thought I would be in that category, but apparently I am.

Working with BSFBOSS has been top notch. I'm not worried about a thing. He's gonna get me right where I need to be!!

Today will be cardio am, Pushes for lifting and post WO cardio.

 

[RockShawn]

Cardio AM and PM today. daily changes with the new diet and extra cardio. gettin good!

 

[Anabolic5150]

I'm here for the rest of the ride Bro, looking good. Very cool that Jake is coaching you, seems you two make a great team!!

 

[RockShawn]

Thank you sir. I still go a ways to go for stage. We hit a small "stall" last week. Hopefully I made up for it this week.

Gettin blood work today also. Last week found out my E2 was sky high at 222. Retaining water and crying at the drop of a hat. Changed AI and gonna see how it and my GH actually test out.

 

[Anabolic5150]

222? WTF?? Get that in check ASAP.

 

[RockShawn]

Yes I know. I'm still not convinced that it wasn't the HCG shot that I took the morning before that blood test.

 

[Anabolic5150]

Yes I know. I'm still not convinced that it wasn't the HCG shot that I took the morning before that blood test.

Could have been, but keep a close eye on it.

 

[RockShawn]

11 full weeks to go. Weighed in at 226 this morning. I'll post pics later. A wall has definitely been hit, but just read a journal entry in sassy's log along with some from 5150 that just kicked my ass into superman mode. Head down, volume up keep pushing.

Is it worth it, hell yes it is. That last two weeks seem like an eternity of two a day cardio and 4 days lifting. I've had more failure in the last two weeks than I've had in months and mentally I was feeling defeated. Not seeing progress with my own eyes and shrugging off compliments by others as I deal with my self image.

Not any more. A new day starts today. 11 weeks to stage and I need to kick it in high gear. Glad to have a place of motivation like IMF.

Alright bsfboss, let's kick it up a notch. We got this.

 

[RockShawn]

Could have been, but keep a close eye on it.

Got bloods yesterday after switching up AI and getting off hcg for the week. I think my free adex with my gear order was bunk. Got some GP in now and some strips of adex I bought from z. All should be good now.

 

[Anabolic5150]

11 full weeks to go. Weighed in at 226 this morning. I'll post pics later. A wall has definitely been hit, but just read a journal entry in sassy's log along with some from 5150 that just kicked my ass into superman mode. Head down, volume up keep pushing.

Is it worth it, hell yes it is. That last two weeks seem like an eternity of two a day cardio and 4 days lifting. I've had more failure in the last two weeks than I've had in months and mentally I was feeling defeated. Not seeing progress with my own eyes and shrugging off compliments by others as I deal with my self image.

Not any more. A new day starts today. 11 weeks to stage and I need to kick it in high gear. Glad to have a place of motivation like IMF.

Alright bsfboss, let's kick it up a notch. We got this.

I've never competed, I've gotten to the stage of contest dieting and bailed. So from that aspect I can't really comment.

But adversity, oh fuck yeah I've dealt with plenty as we all have. You have to look adversity in the fucking eye, spit in it's face and decide are YOU going to succeed or are YOU gonna let adversity win? Because YOU are the only one in control, YOU and nobody but YOU.

YOU have a great team behind you, Jake, people here that show support. But YOU control the whole thing Brother. Head down, volume up, ready to kick some ass!!!!

YOU got this???

 

[RockShawn]

Thank you!!

 

[RockShawn]

Ok Monday starts a brand new week. Here are my update pics from Saturday. Maybe a little tighter. Jake changed the diet up for this week and we are starting HIIT cardio and more of a circuit style lifting. Wall is coming down, time to blast through!!!

 

[RockShawn]

E2 is now 27.3 - woohoo got it killed. but now my elbows hurt. Oh well. I used a mixture of Z's egistrozol and purity solution's Letro to kill it. loos like it worked. Test is still 1362 at just 250mg/wk - I'm stoked - now just gotta get the HDL up.

 

[RockShawn]

Holy crap, this new lifting routine kicked my butt tonight. 1 push, 1 pull, 1 leg exercise for 8-12 reps each to failure in a circuit. 3 different circuits - basically 9 giant sets on major muscle groups. KILLER!! can't wait for Wednesday to do it again.

 

[RockShawn]

Tuesday: 30 minutes H I IT cardio a.m. and p.m.

 

[RockShawn]

Wednesday: 4/11

A.M. - 30 minutes HIIT cardio

Diet is working great. Plenty of energy on lowered calories, my body feels like a furnace.