Rock's Hopefully P/RR/S Journal

[Rocco32]

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 .

Haha, LOL. I'm better at giving advice than following it If I didn't w/o when something on my hurt I'd never w/o.

I can't find where to do spread eagle sit-ups in my gym. You need to hook your feet under something right? Do you bend your knees some or keep completely straight?. My sciatica was doing great during the lifting part these last few months, I think the sprints is where I felt it come on

 

[Rocco32]

Tried ringin you twice today

Sorry buddy, With my weird work schedule I turn our home phone off when I try to sleep now and I keep forgetting to flip it back on, LOL!! I got your message this morning after I read this post. I'm on Mids next week and hopefully I'll have my cell phone then. That'll be a good time to try and talk.

 

[Rocco32]

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

Thanks Tank! I got your PM yesterday, thanks. I'm going to try the pudding this weekend and I'll try it with milk. I forgot I'm not cutting right now so I can have dairy, LOL. I keep forgetting

 

[Rocco32]

Well, good news. Today was not Squat day, it was Hack squat day. The Hacks went fine, no pain. But when I go to the leg press I couldn't lock out with my left leg because of the pain Oh well. Got through the sets anyway best I could.

Oh, and when I highlight a weight, that's an increase in weight or reps since starting the program.

Incline BB Press, 3 sets-
175x8/ 175x8/ 175x5

Flat DB Press, 3 sets-
75x8/ 75x8/ 75x7

Incline Flye, 1 sets-
30x12

Hack Squat, 3 sets-
100x8/ 110x8/ 120x8

Leg Press, 3 sets-
450x9/ 500x8/ 540x8

HS Military, 3 sets-
140x8/ 180x8/ 180x5 1/2

Cable Side Lateral, 2 sets-
35x10/ 40x6

Behind Head DB Ext, 2 sets-
50x10/ 65x7

Pressdown, 2 sets-
120x6/ 100x8

Sitting Calf, 2 sets-
100x15/ 110x12

Donkey Calf, 2 sets-
100x15/ 110x13

 

[Rocco32]

Oh, and Lisa sat down and had a "concerned" talk with me about my program and gaining weight. Hmmmmm... she says she's concerned about my health but I wonder if she's concerned more about my waist size, LOL!

 

[yellowmoomba]

Oh, and Lisa sat down and had a "concerned" talk with me about my program and gaining weight. Hmmmmm... she says she's concerned about my health but I wonder if she's concerned more about my waist size, LOL!

Haha......Funny!!

Why are you "locking out" on leg press anyway ?? That's too much pressure on your joints if you are "truely" locking out (IMHO)

 

[Rocco32]

Not a full lockout but close to it. I just can't extend my leg far enough to get a good squeeze if you know what I mean.

 

[yellowmoomba]

Not a full lockout but close to it. I just can't extend my leg far enough to get a good squeeze if you know what I mean.

Good to hear you are not completely locking out

 

[Rocco32]

Food for today-

Meal 1, pre w/o- 1.5 cup oats, 40g protein, 2 tbsp PB

ICE During w/o

Meal 2, post w/o- 1.5 cup oats, 40g protein, raspberries

Meal 3- 1 Low fat hamburger on a low carb wheat roll. Ketchup/cheese/mustard

Meal 4- 1 hamburger, 4oz chicken, ketchup, mustard

Meal 5- steak, cottage cheese

Meal 6- 40g protein, 8 fish oil caps

 

[PreMier]

How much do you weigh now?

 

[Rocco32]

I started a M1T cycle last Tue. When I weighed in the morning I was 215. I haven't weighted since, but I but I'm up some since I'm stacking with 4AD too.

 

[PreMier]

How big is your waist? BF%?

 

[Rocco32]

Don't know BF, but I can still wear loose fitting 34's and for dress clothes it's 36. I think she's afraid with my new job I'm sitting around eating pizza all night (which I don't do) and will end back up where I was.

 

[gwcaton]

I see you're using ICE . How's it doing for you?

 

[Rocco32]

Just started it again. I love it. It really helps get through high volume w/o's!

 

[atherjen]

does Lisa know you eating healthy though and want to gain muscle(not fat). ?

 

[Rocco32]

She knows, but she thinks I'm secretly eating pizza at night at work LOL! How funny is that. And I swear I'm not! But for the food I am eating I think I'm a bit larger than I should be too....

 

[Rocco32]

Didn't want to go to the gym today. But went and of course was happy once I got there.

Bent Row, 3 sets-
195x7/ 195x6/ 195x6+1

Pulldown, 3 sets-
130x8/ 130x6/ 130x6

CG Cable Row, 1 set-
120x9

Reverse Pec Deck, 3 sets-
135x8/ 150x7/ 150x7

DB Shrug, 3 sets-
120x8/ 120x7/ 120x6

Lying leg curl, 3 sets-
120x8/ 130x8/ 130x6

SLDL, 3 sets-
205x8/ 225x7/ 225x6

Incline DB Curl, 3 sets-
35x8/ 35x8/ 35x8

Preacher curl, 2 sets-
55x15/ 55x10

Hammer Curl, 2 sets-
35x7/ 35x7

A couple of the highlighted are my PB's ever, not just this w/o. So I'm pretty stoked about that!

 

[fantasma62]

Hey Rock,


I wanted to thank you personally (well, almost) for your kind words in my journal and I am going to continue reading yours as soon as this thing blows over (literally)...

Have a great day

 

[Rocco32]

Hey thanks Tony!! I'm still reading yours as well, sounds like you had 2 days of the best kind of w/o- Manual Labor!! Good luck.

 

[Rocco32]

Alright, I'm afraid I have too many sets here or something. I don't want to go over an hour of training (I'm right up to like 59min now) but I still want to get my forearms worked also. See anything I should be cutting out?

 

[BritChick]

Hey great workout, congrats on reaching some new PB's... that always is a great feeling!

 

[yellowmoomba]

I always feel better once I get to the gym.

Nice PBs!!!

 

[Rocco32]

Hey great workout, congrats on reaching some new PB's... that always is a great feeling!

Thanks Kerry! Yeah, I feel good about hitting PB's of course How's it going today?! I've decided not to go to work at the hospital anymore. I'm getting more than enough hours at my other job and I need a break

 

[Rocco32]

I always feel better once I get to the gym.

Nice PBs!!!

So do I if I wear a tank top, LOL. The gym is so freaking hot if I wear a reg shirt when I feel like I felt I end up getting nauseous and feeling worse before long! Took me a few times before I figured that out

 

[PreMier]

Your one of the 'tank top' guys huh? Pfft..

 

[PreMier]

Oh and nice PR's

 

[BritChick]

Thanks Kerry! Yeah, I feel good about hitting PB's of course How's it going today?! I've decided not to go to work at the hospital anymore. I'm getting more than enough hours at my other job and I need a break

I'm doing great thanks... just got back from training legs.
What's your other job?

 

[Rocco32]

Your one of the 'tank top' guys huh? Pfft..

Oh, and your one of those that does the sports bra?!? Pffft...

 

[Rocco32]

I'm doing great thanks... just got back from training legs.
What's your other job?

I'm like (or was) an EMT in an Emergency Room. So how was legs?