Unleashing the Beast II

[Rocco32]

Angel- Thanks buddy. I plan to drop on of the rear delt exercises. When I did the HS rear delt, felt like my back was getting the brunt of it so I wanted to see if the pec deck would be better. I wanted to wait until you were settled from your competition, but I'd love your help with my programs Archie!!!

Mike- I'm cranking it up baby!!!!

Cow- I feel fat and out of shape, but I feel at least I'm doing something about it now and that's a good feeling!

 

[Rocco32]

HIT Session II

Chest
DB Press- 80 x 13 (kept losing my balance) (up weight)
Incline HS- 150 x 12 + 2 (up weight)
Pec Deck- 90 x 8 + 4

Back
BB Row- 165 x 10 + 3
Pulldown- 150 x 8 + 3
HS Pullover- 140 x 9 + 3

Traps
BB Shrug- 225 x 12
DB Leaning Away Shrug- 60 x 18

YUCK!!!!! Anytime I have a + next to my reps with more numbers...it's a rest pause. I can't do anymore so I break for 5-7 seconds and then resume.

I really don't like BB Rows, very short ROM it seems and I don't feel I do it well.

 

[yellowmoomba]

Chest
DB Press- 80 x 13 (kept losing my balance) (up weight)
Incline HS- 150 x 12 + 2 (up weight)
Pec Deck- 90 x 8 + 4

Back
BB Row- 165 x 10 + 3
Pulldown- 150 x 8 + 3
HS Pullover- 140 x 9 + 3

Traps
BB Shrug- 225 x 12
DB Leaning Away Shrug- 60 x 18

YUCK!!!!! Anytime I have a + next to my reps with more numbers...it's a rest pause. I can't do anymore so I break for 5-7 seconds and then resume.

I really don't like BB Rows, very short ROM it seems and I don't feel I do it well.

Nice work in there.

If you don't like BB Rows do DB Rows (my favorite) You really get a lot of ROM.

 

[Rocco32]

Nice work in there.

If you don't like BB Rows do DB Rows (my favorite) You really get a lot of ROM.

Bent over like the BB or on a bench?

 

[Burner02]

I can smel-l-l-l-l-l-l-l-llllll what the Roc is cookin'!

Looks like u are back in full swing again...I'm slipping again...but gonna fix that today...

I've found it easier (read: quicker) to just grab the DB from the rack, bend over, holding free hand on db rack for support and knock out my reps that way...also do the bench db rows for change of angle...

 

[Fitgirl70]

I can smel-l-l-l-l-l-l-l-llllll what the Roc is cookin'!

 

[Burner02]

thank you...thank yo..>I'll be playing the lounge all week...try the veal.

 

[b_reed23]

I can smel-l-l-l-l-l-l-l-llllll what the Roc is cookin'!

And oddly enough...it smells like protein shake and chicken breast

 

[Burner02]

thanks...now I'm hungry.....

 

[King Silverback]

Great w/o BRother Rocco, I agree with Brother YM too, I LOVE DB Rows!!! Can I suggest how I do them???


I lean on my posted knee with my support hand while I bend over and lift with the other, does that make sense???

Any kind of help I can be, I will help you my Friend!!!

 

[Burner02]

Great w/o BRother Rocco, I agree with Brother YM too, I LOVE DB Rows!!! Can I suggest how I do them???


I lean on my posted knee with my support hand while I bend over and lift with the other, does that make sense???

Any kind of help I can be, I will help you my Friend!!!

Like.....starting a chain saw?

I'm kind of the same way, as posted above...but use the db rack as the support instead of my knee

 

[P-funk]

lookin' strong.

 

[Rocco32]

Burner- Thanks buddy, I think I'm finding my groove again. I'll try that with the DB's!

Archie- That does make sense. I'll try it both ways and see what feels more natural to me. How far do you both bend over? Ummmm....that didn't sound right.

Patrick- Hey there!!!! Hardly looking strong but thanks for the visit!! You need to change your location on your profile How is everything?

 

[Rocco32]

Cardio

Cybex Crosstrainer-
Level I
Interval
30 minutes
464 Cals
Cut out before I could see distance
HR- 125-140, I'd spike it on the 30 sec hills

Treadmill-
6.0 incline
3.5 MPH
113 Cals
.60 MI

 

[Burner02]

Burner- Thanks buddy, I think I'm finding my groove again. I'll try that with the DB's!

Archie- That does make sense. I'll try it both ways and see what feels more natural to me. How far do you both bend over? Ummmm....that didn't sound right.

Patrick- Hey there!!!! Hardly looking strong but thanks for the visit!! You need to change your location on your profile How is everything?

hola!
maybe 45 degrees? change up a little to hit different angle...

 

[P-funk]

Patrick- Hey there!!!! Hardly looking strong but thanks for the visit!! You need to change your location on your profile How is everything?

*snap* I fogot to change the location.

everything is well, thanks.

 

[b_reed23]

hiya hon!! Nice cardio...you must have been going really fast to burn THAT many calories in 30 minutes!!!

After I finish a few weeks of upper/lowers, I am thinking about the split that you are using, it sounds like fun! how long does it take you to zip through a workout??

 

[Fitgirl70]

Roc

Awesome cardio!!!

Ohhhhh, I better get in some extra cardio!

 

[Rocco32]

Mike- Alright buddy, I'll give it a go next Tuesday...I'll let you know how it goes.

Patrick- Crap, now it's official. Everytime I saw you post and saw your location and Manhattan I had a cringe of hope that you'd come back LOL. I'll feel like such a donk I never got to hang with you when I had the chance!

Billie- I wasn't really going fast...I've never been on an elliptical/crosstrainer this difficult. Most ellipticals I go to setting 10-13 and it's challenging for an hour. This one I was on setting 1!!!! It's the resistance and style of motion I guess. The w/o's take about 20 min...if I'm procrastinating in-between sets then more like 28 LOL. I'll probably start uppers and lowers in 2 weeks...we'll just switch

Tammy- Do you need help with the cardio? I'm sure I could make you sweat a bit more

 

[Rocco32]

Legs/Abs/Calves...Throw up!!!!

Quads
Squat-135 x 20 (up weight)
Leg Press- 270 x 27 (up weight)
Leg Ext- 90 x 12 (stay till 15)

Hams
SLDL- 185 x 18 (up weight)
Lying Leg Curl- 110 x 14 (up weight)

Calves
Sitting Calf Raise- 65 x 20 (up weight)

Abs
Cybex Crunch- 20 x 20
Hanging (by hands) Knee Raise- 0 x 14

If anyone makes fun of my squats.....I'll sit on you!!!!!!! I HATE leg day and high reps KILLS me. The squats are light but they were killing me big time LOL.

 

[Fitgirl70]

I do need your "cardio" help Roc!!!

 

[P-funk]

Patrick- Crap, now it's official. Everytime I saw you post and saw your location and Manhattan I had a cringe of hope that you'd come back LOL. I'll feel like such a donk I never got to hang with you when I had the chance!

there will be other chances.

 

[CowPimp]

I can't make fun of anyone who does 20 rep squats, 27 rep leg pressing, and 18 rep SLDLs all in one session. Nice work.

 

[Burner02]

Quads
Squat-135 x 20 (up weight)
If anyone makes fun of my squats.....I'll sit on you!!!!!!! I HATE leg day and high reps KILLS me. The squats are light but they were killing me big time LOL.

er...I mean...at least YOU'VE been to the gym.....

how'd u like that set of 20???? good stuff!

 

[Devlin]

Just getting caught up in here. Great workouts Wouldn't think of making fun of you. Plus the low weight high reps are killers, especially if you really focus on contracting the muscles, pause for a couple secs at the bottem or do really slow negatives.

 

[King Silverback]

Great w/o my Friend!!! Anyone who has ever done 20 reppers would NEVER think about making fun of you Brother Rocco!!! My hats off to ya, those are a KILLER!!!

 

[Rocco32]

Tammy- Well come on by, I've been thinking of some ways to make you sweat.

Patrick- I definately hope so.

Cow- Thanks!!! It was hard and I never want to do it again LOL.

Mike- I HATED it. I couldn't breathe at the end. The leg presses started off as being relaxing after the squats LOL.

Dev- Thanks Dev. I tried to do all the negatives for a 4 count.

Angel- Thanks...coming from the man who does like 400 x 20 on a bad day Hey Archie...what I was thinking was doing this split for another 2 weeks and then switching. Should I keep the exercises the same for the next 2 weeks? What I was hoping you would be willing to do is tell me when to switch routines and give me guidelines of what to do for each with little ways to up the intensity at different times. Did that make sense? Only if you have time and are not averse to it

 

[Rocco32]

Cardio

Cybex Elliptical/Crosstrainer-50 minutes
Level 1/Interval
2.43 miles
744 cals burned

 

[Burner02]

Cow- Thanks!!! It was hard and I never want to do it again LOL.

Mike- I HATED it. I couldn't breathe at the end. The leg presses started off as being relaxing after the squats LOL.

I bet you will do it again within a couple weeks...it's an exercise that u shall learn to love to hate...

They definately take it out of you, don't they?

I actually still have some tightness in my back...2 weeks later...
hoping all is well Tuesday on my leg day....

 

[King Silverback]

Of course I have time my Friend!!! Stick with the same routine/exercises for right now, and in a couple of weeks we'll switch it up, add in some Intensity uppers, LOL!!!