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Rock's Hopefully P/RR/S Journal

:haha:
 
Rissole said:
Where's those hovers mister :finger: You want abs dont you....???
Click to expand...
:blah:






:p
 
Not funny Jake!!!! :)

J/K Ris. I don't feel anything when I do hovers. They are the same as planks correct? Maybe I'm not doing them right.
 
I'll have to give that a try again on Thursday then! :)
 
Back/Bi's

BB Row, 5 sets-
115x12/ 135x10/ 155x8/ 185x4/ 135x10+2

Lat Pulldown, 3 sets-
110x11/ 110x8/ 100x8+3

CG Row, 3 sets-
90x12/ 90x11/ 90x10

Alt DB Curl, 3 sets-
30x12/ 30x12/ 30x11

Hammer Curl, 2 sets-
30x9/ 30x9

BB Shrug, 3 sets-
205x12/ 225x9/ 225x8

I tried deads at the end but just didn't have anything left. I guess that's a good thing LOL :) Normally I don't do Bi's with Back, but this week I need to work Bi's and Tri's in with others because I won't be able to hit the gym on Saturday.
 
Hey Rock!
I didn't care for standing mil. presses either. It too bothers my lower back, as I feel i am leaning back too far.
My wrists are bothered by them though.
Speaking of which..I have to miss my workot today, as I have to go help my father move some things before I have to go to work.
You switch back and forth every other week? I stay on mids for 2 months, then to days for 2 and back...every other week really screws up the body clock! Good luck!
 
Hey Burner! What's up buddy? I think I'm done with Standing MP. It's an accident waiting to happen LOL.

I work 7 days Mids, 3 days off, 7 days on Days, 2 days off, 5 days on evening (2-10pm) and then 4 days off. It's kinda rough so far but I hope my body adjusts soon. The worst part is changing meal times and workout times.
 
Shoulders-

MP, 5 sets-
95x10/ 115x8/ 135x6/ 145x3/ 95x8

Side Lateral Raise, 3 sets-
20x12/ 20x10+2/ 20x7+2

Reverse Peck Deck, 3 sets-
135x10/ 135x8/ 120x10

Lying Side Lateral, 2 sets-
15x12/ 15x10

Front Cable Raise, 3 sets-
25x10/ 25x10/ 30x7+2

Behind Back BB Wrist Curl, 3 sets-
65x20/ 65x18/ 65x16

DB Reverse Forearm curl, 2 sets-
20x15/ 20x15
 
Hey Rock!

Hovers are awesome!! OUCH!! Put a weight on your back, you WILL feel them!!!! :thumb: :thumb:

What week are you in? Power? That doesnt look like a P/RR/S workout to me!! :finger:
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Hey Saph!! I stopped doing PRRS when you never put MY ass in your sig! I figured, fine, forget it then. :)
 
Send me a pic of your ass, I will add it! :thumb: :thumb: :thumb:
 
Awww, thanks. But I don't think you have enough space for my ass, LOL :) Instead I want to see more of your :thumb:
 
Hey Rock!
Look at you, ya playa!
(BTW...Saphi...I would also put in an order for your tushie..)
:)

Good luck on that schedule! It will take a while to adjust. It takes the extra effort.
When I was in the military, I did a 6 on, 3 off schedule: 3 swing shift (2 - 10) then 3 mids: (10pm - 6 am) then 3 days off. My body clock was warped!
I now work a 3 -2 -2 -3, 12 hour day. 3 on, 2 off, 2 on, 3 off. I work day shift for two months, then rotate to mids for two then back. Right now, I am on mids, and if I over sleep, I lose my window to work out and can't go...it really sux!
I hate shift work! Not to whine..but I used to look pretty good..when I worked 10 hour days...never missed a workout...these past 2 1/2 years have really been a bear on me..but I do what I can...
Find your groove with the shifts and then go!
I gotta go do my delts and tris here in a bit myself!
 
What do you do exactly? Thats a weird ass schedule, it would make me mad to keep switching workout times..
 
who, me or rock? I do network securit in a 24 / 7 operations center on an AF base.
Stil don't know what rock does..
 
Who's journal is this? :p

Yea, I know what you do. You hang out with your friends eating papa johns in the computer room :D
 
Rock,

how do you like the db wrist curls ? Those were always killers for me. I really like the roll up thing with the rope for forearms , a hell of a workout and incredible pump . Cheap and easy to make for your home gym.
 
PreMier said:
What do you do exactly? Thats a weird ass schedule, it would make me mad to keep switching workout times..
Click to expand...
It takes getting used to, but it's alright (the schedule). right now i watch movies, read and do nothing LOL. I'm not cleared yet so I can't do anything important since everything is classified. and then once i get my clearance i'm not supposed to talk about what I do LOL :) It's great though, if you want to apply, I'll hand in your resume personally!
 
gwcaton said:
Rock,

how do you like the db wrist curls ? Those were always killers for me. I really like the roll up thing with the rope for forearms , a hell of a workout and incredible pump . Cheap and easy to make for your home gym.
Click to expand...

I'd rather the rope roll up also, but I'm too lazy to make one! :) I've found a few good ones on the web though, maybe I'll have to buy one.
 
Legs/Tri's

Squats, 4 sets-
115x12/ 135x10/ 155x8/ 175x6

CG Bench, 4 sets-
135x12/ 155x8/ 175x5/ 185x4

Pushdown, 3 sets-
100x12/ 100x10/ 100x10

Overhead Tri Ext, 3 sets-
30x12/ 40x12/ 50x9

Went real easy on legs today, haven't done them in forever and don't want to overdo them. So just some squats. First time doing overhead tri ext's, really liked them.
 
Chest-

BP, 5 sets-
135x12/ 175x10/ 205x6/ 225x4/ 175x7

IDB, 3 sets-
65x10/ 65x8/ 65x7

HS Decline, 3 sets-
200x10/ 200x7+2/ 200x6

Incline Flye, 3 sets-
25x12/ 30x11/ 30x10

Standing Calf, 3 sets-
95x20/ 115x15/ 115x11

Didn't feel like a great workout today and I don't see much improvement anywhere from last week :( Oh well, gotta keep going :)
 
rock4832 said:
It takes getting used to, but it's alright (the schedule). right now i watch movies, read and do nothing LOL. I'm not cleared yet so I can't do anything important since everything is classified. and then once i get my clearance i'm not supposed to talk about what I do LOL :) It's great though, if you want to apply, I'll hand in your resume personally!
Click to expand...

How long untill your classified?
That would eb awesome. Need to take care some things here first. I will let you know if I do plan a move :)
 
anywhere from 4months to 16 months. I'm actually hoping for longer so I can get my credit in order. Just let me know, I'd definately vouch for you!
 
Thanks buddy, that means a lot :)
 
rock4832 said:
Chest-
BP, 5 sets-
135x12/ 175x10/ 205x6/ 225x4/ 175x7
Click to expand...
No progress? Just a couple of weeks ago you were at 205 x 3 IIRC. 225 x 4 is about one rep short of your best. Keep on, keeping on.... you'll smash your PR.
 
JerseyDevil said:
No progress? Just a couple of weeks ago you were at 205 x 3 IIRC. 225 x 4 is about one rep short of your best. Keep on, keeping on.... you'll smash your PR.
Click to expand...
ditto. been doing alittle reading here and there, be patient bro!!!things are looking good Rock :thumb: :thumb:
 
Tank316 said:
ditto. been doing alittle reading here and there, be patient bro!!!things are looking good Rock :thumb: :thumb:
Click to expand...
Yeah , listen to Tank ! And JD !
 
JerseyDevil said:
No progress? Just a couple of weeks ago you were at 205 x 3 IIRC. 225 x 4 is about one rep short of your best. Keep on, keeping on.... you'll smash your PR.
Click to expand...
Thanks buddy. But I was looking through w/o's 2 months ago and i benched 245 for 4 reps :( And 225 feels freaking heavy, LOL!
 
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