Rocks TP-PT Journal: The Recomp

[Rocco32]

Holy crap am I sore today from Clean Cardio yesterday. I can hardly move my arms and shoulders!

Workout 3 Low Carb day

Wide Grip Pull ups, 2 sets-
15x6
5x6

BB Row (underhand), 2 sets-
155x8
165x7

Leg Curl, 2 sets-
140x8
140x7

BB Curl, 2 sets-
85x8
95x5 though I had another in me

Hammer Cable, 2 sets-
50x6
40x7

Sitting Calf Raise, 2 sets-
140x8
140x7

BB Shrug, 2 sets-
235x9
245x6- Grip gave out on this

Overall good workout. Done in 36min. First time I've been in the gym at 6:00am. My body has to adjust to that I guess!

 

[tucker01]

Good job Rock!

Looks like some nice improvements in weight since the beginning of the year

 

[bludevil]

So what's your thoughts on Clean Cardio. Does is feel like cardio to you or an actual workout. I think I've decided to add clean cardio in my workouts maybe 1 or 2 times a month for a change but keep with HIIT cardio as standard.

 

[Rocco32]

Thanks Iain, I'm happy with the weight progressions! Just need to remind myself not to get ahead of myself!

Bludevil- I'm going to give it some more time. I'm so sore today, but I'm sore in the legs after not running for awhile also. I don't need to be doing cardio now so if it's not detrimental, I'll probably keep doing Clean cardio 2-3 times a week and trying different things with it. I bet it becomes much more cardio if you add in the Jerk into it also!

 

[CourtQueen]

Hi Rock - Looking good! 6am is tough, I've never been very successful lifting in the morning.

Clean Cardio - wow, you like torture huh?!?! j/k

 

[Rocco32]

Thanks CQ, starting Week 3 I'll have to get into the gym by 5:00am to do it That's going to be torture!

Have you done Clean Cardio?

 

[CourtQueen]

No, I haven't done the Cardio version. We used to have to do cleans during the off-season in college. Don't think I've done them since (and that has been a looooong time).

So what do you mean by jerk? is that just adding the press or what?

 

[Rocco32]

The jerk is when you yank it off the floor. The way this is set up is you do it while already hanging in your hands.

 

[X Ring]

keep it up man, that is some dedication getting to the gym at those times. I lifted at 7 am twice and hated it

 

[tucker01]

Couldn't agree more, I hate morning workouts, no focus or energy.

 

[Jodi]

Good job Rock

The clean cardio is a fucking killer.............but you get use to it. Oh and I do sweat so I only use the bar though so I make it more aerobic.

 

[Rocco32]

I can hardly move my arms today. Pain is very bad! Got through my workout, but now about 1 hour later I can hardly raise my arms because of the pain

Squat, 2 sets-
155x9
165x9

Leg Ext, 2 sets-
165x9
180x9

Incline BB, 2 sets-
185x7
170x9

Pec Deck, 2 sets- (crowded gym, couldn't do Cable Xovers)
150x9
165x8

Military DB, 2 sets-
60x8
60x7

CG Bench, 2 sets-
135x8
145x6

Rope Pushdown, 2 sets-
90x9
90x8

With this program and knowing where it's going I've been wondering if I shouldn't bulk. I've though about taking a bulking product but I don't know yet.

I'm supposed to do clean cardio tomorrow and Sunday but we'll have to see about the pain!

 

[X Ring]

good work Rock keep it up man! What kind of pain are you experiencing, muscle soreness or pain. Whatever it is be smart and live to lift another day.

 

[Rocco32]

Thanks X. I'm not sure what kind of pain it is yet. all I know is I literally can't lift my or move my arms w/out horrible pain in the shoulders mostly. And it's not because of TP's program but the "Clean Cardio" I did. Hopefully just muscle pain

 

[Var]

Sorry to hear about the pain. Looks like a good workout anyway! Hopefully, the weekend will give you some good recovery time.

 

[Rocco32]

Thanks Var!

Still sore today but went and did Clean Cardio anyway. Little more sweating today. I upped the weight from 65lbs to 70lbs. WOW, I know!! . Did descending reps. When I got to the second 12 rep I only got 11 with 60sec rests inbetween. But when I get to like 6reps and down it's too easy, even when I drop the rest time to 30sec.

Still debating whether I'll do it again tomorrow or HIIT.

Also did Abs-
3 sets Full decline Sit-ups-
10x12
12x8
12x6

Roman Chair- Just held myself out and tried to stay straight.
0x10 sec
0x15sec

And then a Nautilis machine for lower abs. Pretty cool. 2 sets-
20x10
23x10

Then the 4 way neck machine, 1 set each way-
Back, and sides- 70x10
Forward- 25x10

 

[CourtQueen]

Now the fun begins..... right

 

[Twin Peak]

Its only just beginning.

 

[Rocco32]

That's right, I've been looking forward to this for awhile! Only wish I didn't have to start it at 5:30 in the am.

 

[Burner02]

how do the abs feel?

 

[Rocco32]

They feel a little soft when I touch them I don't have any pain from the last workout, need to hit'em harder next time I guess.

 

[Rocco32]

Today's workout I felt dropped in strength, but then again it's early in the am for me and I tried to rest as minimal between sets.

W/O took 49min

Wide Grip Pull-up, 2 sets-
10x7
0x6

Wide Grip Pull-down, 1 set-
90x9

BB Row, 3 sets-
175x6
155x7
155x7

Leg Curl, 3 sets-
140x9
140x6
120x8

BB Curl, 3 sets-
95x6
75x8
75x7

Hammer Cable, 3 sets-
50x6
40x7
35x8

Calf Raise, 3 sets-
140x8
140x7
90x10

BB shrug, 3 sets-
245x8
245x8
245x8

I'm gonna break my straps back out for shrugs. I can't hold my grip and I can shrug much more than what I'm doing so I'm not happy about that!

 

[Burner02]

holy crap!
I was going to go ahead and say, nice weigt on the bb rows..then I saw that you are rowing w/out straps???
awesome!

 

[Rocco32]

Thanks man. That makes me feel better about my grip!

 

[Burner02]

I gotta use straps...
and canot row that much right now....hat's off to ya!

 

[M.J.H.]

Have you ever considered using chalk for shrugs?

 

[Rocco32]

I don't think my gym allows it. I'd be willing though

 

[PreMier]

Hey Rock, nice workouts buddy! I broke my straps back out too. AJ gets mad, but oh well
Are you going to keep cardio up throughout the program?

 

[Rocco32]

I'm thinking of doing Clean Cardio on Wed and Sat and reg or HIIT on Sundays. I'll hit abs and neck on those days too. I'm bulking but I still want to keep fat at a minimum. What about you buddy?

Clean Cardio is awesome for the forearms by the way.

 

[PreMier]

Im thinking HIIT on Wednesdays. Then if I think I need more, I will add it. I think clean cardio is a bit too much for a routine like this. But thats just my opinion.

I wish I had a neck machine... Be careful on it!