Rock's Hopefully P/RR/S Journal

[Rocco32]

I worked 'rotating shifts' for three years in my younger days... and man did that suck. Two weeks days, two weeks evening, and two weeks graveyard. Talk about being lethargic.

Yeah, I hear you. I have a week on each shift. Except I'm covering mids for someone during my reg day shift week. So right now it's been every other week i'm doing mids.

 

[Rocco32]

Get a fitball
Finally catching up on some reading, how you feeling now?? Are you liking push pull better??

Soon as I get the money I plan to get a fitball! Only done push/pull for 2 days but I do feel like I'm getting more of a w/o than before. I think my body responds better to higher volume and frequency. Only time will tell though

 

[Rissole]

Too right onthe time will tell.
The only prob with fitballs is how much space they take up

 

[Rocco32]

And the cat punctured the last 2 I had!

 

[Rissole]

Have you got a tiger or something
Get a good quality one and it shouldnt be able to

 

[Rocco32]

She's got long claws!! We never trim them LOL

 

[atherjen]

Soon as I get the money I plan to get a fitball

whats a fitball? a stability ball?

Hope youve had a great weekend Rock!

 

[Rissole]

whats a fitball? a stability ball?

Yep same thing AJ

 

[Rocco32]

whats a fitball? a stability ball?

Hope youve had a great weekend Rock!

Hey AJ! Thanks, hope you had a great weekend too. I had a very tiring weekend. Worked 12 hour nights Sat and Sun. Got off work 6am Monday morning and had to be back at work by 1pm for another 8hr shift. Driving to work takes about 1hour I haven't been to the gym now since Friday, it's driving me crazy! I tried this morning but I was soooooo worn out I slept until noon. Hopefully I'll be back on schedule tomorrow morning

 

[Rissole]

Stick with it buddy you can dooooo eeetttt!! Schedules suck, just do stuff when you can

 

[gwcaton]

Did I just read in Riss' journal that you are doing a comp ?

 

[Rocco32]

Yeah Ris, just sucks when I don't get to the gym for extended periods of time. Messes with me head you know?

Hey Gary. Yeah, I plan to do the comp I backed out of last year I started out 12 weeks that time, this time I'll start dieting 16 weeks out. Hopefully that will make a difference.

 

[Rissole]

Yes i know, i hate just swapping a day and having to train on a Saturday....
Going to hit the hay, later my man

 

[Rocco32]

Good night, have a good one! I'll get my new phones soon, then I'll give you a call!

 

[Rocco32]

Pull 2A-

Reverse Grip Bent Row, 3 sets-
185x8/ 195x6/ 195x5+1

CG Pulldown (palms facing each other), 3 sets-
120x8/ 130x5+1/ 120x6

Racked Deads (4 inches below Knee), 3 sets-
315x6/ 335x4/ 335x4

BB Shrug, 3 sets-
225x10/ 235x8/ 245x6

Seated Leg Curl, 3 sets-
90x10/ 110x9/ 130x8

EZ Bar Curl, 3 sets-
85x8/ 85x6/ 75x6+2

Alt Db Curl, 2 sets-
35x7/ 35x7

Bent DB Raise, 3 sets-
25x10/ 30x9/ 35x6+2

It was an alright w/o considering I've only gotten a few hours of sleep for the past few days. Having trouble sleeping at night now that I'm back on day shift. I'll get there Bi's are just fried by the time I get to them and the racked Deads felt like a ton. A little discouraging.

 

[yellowmoomba]

Pull 2A-

Reverse Grip Bent Row, 3 sets-
185x8/ 195x6/ 195x5+1

CG Pulldown (palms facing each other), 3 sets-
120x8/ 130x5+1/ 120x6

Racked Deads (4 inches below Knee), 3 sets-
315x6/ 335x4/ 335x4

BB Shrug, 3 sets-
225x10/ 235x8/ 245x6

Seated Leg Curl, 3 sets-
90x10/ 110x9/ 130x8

EZ Bar Curl, 3 sets-
85x8/ 85x6/ 75x6+2

Alt Db Curl, 2 sets-
35x7/ 35x7

Bent DB Raise, 3 sets-
25x10/ 30x9/ 35x6+2

It was an alright w/o considering I've only gotten a few hours of sleep for the past few days. Having trouble sleeping at night now that I'm back on day shift. I'll get there Bi's are just fried by the time I get to them and the racked Deads felt like a ton. A little discouraging.

Rack Deads are fun!! I just started doing them lately!! 335 x 4 is good weight!!! I see why you are drained - you're doing 23 sets!!

 

[Rocco32]

I like rack Deads better than full deads, that's for sure! I'm too lazy to bend ALL the way over, LOL! Today was lower volume too because I'm tired and needed to get ready for work

 

[Rocco32]

Crap! I was going to go do HIIT this morning but I couldn't get out of bed again! I'm not sleeping at night right now, by the time I do I'll be on Mids again.

And then on a different note I have pretty bad sciatica right now on my left side. Can't bend over right now and walking hurts. Oh well, hopefully I'll be able to squat tomorrow.

 

[PreMier]

Man, that suck. If your back is bad, wouldnt it be bad to squat?

 

[BritChick]

Pull 2A-

Reverse Grip Bent Row, 3 sets-
185x8/ 195x6/ 195x5+1

CG Pulldown (palms facing each other), 3 sets-
120x8/ 130x5+1/ 120x6

Racked Deads (4 inches below Knee), 3 sets-
315x6/ 335x4/ 335x4

BB Shrug, 3 sets-
225x10/ 235x8/ 245x6

Seated Leg Curl, 3 sets-
90x10/ 110x9/ 130x8

EZ Bar Curl, 3 sets-
85x8/ 85x6/ 75x6+2

Alt Db Curl, 2 sets-
35x7/ 35x7

Bent DB Raise, 3 sets-
25x10/ 30x9/ 35x6+2

WOW... pretty strong for a chick rock!

Oops... I think I promised not to do that again.

 

[Rocco32]

Man, that suck. If your back is bad, wouldnt it be bad to squat?

Yeah it does suck, but has that ever stopped me before? LOL. I'll run myself into the ground before I back off. So bring on the squats!!!

 

[Rocco32]

WOW... pretty strong for a chick rock!

Oops... I think I promised not to do that again.

Haha, now I'm not going to feel bad rubbing this in for the next 2 years!

 

[BritChick]

Haha, now I'm not going to feel bad rubbing this in for the next 2 years!

Well you already said you was still going to tease me so I figure I might as well get my digs in too.

 

[Rocco32]

I was actually going to let it slide, but now...

 

[Rocco32]

I guess I'll start to post my meals in here too.

Meal 1- 1.5 cup oats, 40g protein, 2 tbsp PB all mixed up

Meal 2- 1.5 cup oats, 40g protein, 2 tbsp PB, 10 raspberries

Meal 3- 1 hamburger, 4 oz chicken, 1g carb ketchup, mustard

Meal 4- 6 oz steak, Cottage Cheese

Meal 5- 40g protein, 8 fish oil

And I go to bed

 

[yellowmoomba]

Take care of your back!! Last thing you need is a major injury

 

[JerseyDevil]

Yeah it does suck, but has that ever stopped me before? LOL. I'll run myself into the ground before I back off. So bring on the squats!!!

Ok, Mister 'don't work the elbow until its healed' , you know as well as I do it is a bad idea to do squats with sciatica symptoms.

I've had those same symptoms for several years, and that is the reason I've never deadlifted or gone heavy on squats. What helped me? I know you've heard this before, but strengthening the core, and posterior muscles. Doing crunches, spread eagle sit-ups, hyperextensions, wide stance squats, SLDL's, rack pull's and deadlifts, have basically eliminated my sciatica... Basically the exact same exercises doctor's say to avoid .

 

[Rissole]

Tried ringin you twice today

 

[Tank316]

Take care of your back!! Last thing you need is a major injury

ditto!!!!!!!!!!!!!!!!!!!!!!!!

 

[Rocco32]

Take care of your back!! Last thing you need is a major injury

yeah, that is the last thing I need, LOL. I'll need to see how it does today.