Unleashing the Beast II

[Rocco32]

I'm back from vacation with a new mindset and new dedication. I'm ready to tear the fucking gym up now. Hence a new journal.

Weight in- 216lbs
Waist Measurement- 38inches

I have about 2 months to get in shape for a Physical test for the Fire Department...no problem. I'll be doing P/RR/S and cardio. I'm not happy with my life right now or myself, but rather than dwelling in my pity I figure it's time to start changing some things.

I title this journal based off of this T-Mag Article from awhile back:

Lesson #9: Unleash The Beast (No, not that beast!)

Lately I???ve been noticing a disturbing trend on the weightlifting related web sites and message boards. Men and women everywhere are spending so much time talking about training and nutrition that they hardly have any time left to train.

And when they do train, they're so busy counting time under tension numbers and rest intervals ??? following exercise plans by the numbers ??? that they never really focus on unleashing the beast and pushing up big weights.

I???ve heard people talk about finding inner balance and peace while training. Inner balance and peace is for yoga. Mention those words during a deadlift session and I???ll beat you with a 45 pound plate.

To train hard and develop an outstanding physique, you must "find the anger" within and unload it on the bar. Not only will you feel better when you???ve done the workout, having activated your lower, reptilian brain centers, but you???ll also have stimulated the body to improve through brute acts of force and strength.

Unleashing the beast, though, is tough work and many find this work far too hard to do. So rather than going into this zone, they try to replace raw, hard lifting with the acquisition of knowledge; the more they learn the better they feel about their wussified lifting protocol. Next time you hit the gym, unleash the beast. It???ll change the way you do things in the gym ??? hopefully forever.

It's time to unleash my beast again so watch out!!!

 

[Rocco32]

Chest/Abs Power

Bench-
205 x 6 (up 1 rep)
205 x 6 (up 1 rep)
215 x 5 (up 10 lbs)

Incline DB Press-
70 x 6
75 x 6
80 x 6 (up 10lbs)

Dip-
10 x 6
20 x 5 (up 10lbs)

Hanging Knee-ups-
5 x 7/7/7 (up 5lbs)

Steep Decline Sit-up-
25 x 5
15 x 7/6

Great w/o. I was expecting to be down on weights since the cruise and the way I've been eating but I was up on everything. Workout kicked my ass though...it's been 1 hour and I'm still trying to keep from throwing up

 

[Squaggleboggin]

Nice. Looking strong. It's great to come back and do a hell of a lot better than you expect to do. Great job; if you keep up with that attitude, you're going to own that test.

 

[gwcaton]

Give em hell Rocco !!!!!!!!!

 

[b_reed23]

alright...Rocco is tearin it up again!! Nice workout!

is GoPro training you now??

 

[Fitgirl70]

Nice new journal Roc....I think I'm getting ready to start a new journal too....

Can't wait to see vaca pics and can't wait to follow your journal for progres -- you'll do great!!! I just know it.

 

[bludevil]

Good to see ya re-dedicated and inspired. Good luck

 

[Burner02]

I'm back from vacation with a new mindset and new dedication. I'm ready to tear the fucking gym up now. Hence a new journal.

Weight in- 216lbs
Waist Measurement- 38inches

I have about 2 months to get in shape for a Physical test for the Fire Department...no problem. I'll be doing P/RR/S and cardio. I'm not happy with my life right now or myself, but rather than dwelling in my pity I figure it's time to start changing some things.

I title this journal based off of this T-Mag Article from awhile back:



It's time to unleash my beast again so watch out!!!

grrr, baby! VERY GRRRR...
well..I am still fatter than u....so...I'm gonna follow u and push u, brotha...I start my new split next week...which includes...<gulp> 2 days of....damn...have a hard time saying it...c...c...cardio....
two months? this could be 'fun', sir...

 

[CowPimp]

Awesome Rocco; good to see you back and ready to kick some ass. Just be careful about unleashing the beast near an elementary school...

 

[b_reed23]

well, do we have a friendly comp. between Rocco and Mikey?? I mean...your both getting pics if you work hard enough...but still...it could be interesting

 

[Fitgirl70]

Could be interesting to see what the "Grand Prize" is for the winner........that's if we did have ourselves a little friendly competition.

 

[King Silverback]

Great name for a journal, keep at it, the first w/o was a GREAT start!!!

 

[Rocco32]

Nice. Looking strong. It's great to come back and do a hell of a lot better than you expect to do. Great job; if you keep up with that attitude, you're going to own that test.

Thanks Squaggle!!! It's really nice to exceed your own expectations!!!

Give em hell Rocco !!!!!!!!!

I'm going to try my best LOL!!!

alright...Rocco is tearin it up again!! Nice workout!

is GoPro training you now??

Thanks Babe. Gopro is not training me yet...he's probably going to kick my ass LOL. I figured I'm just getting back in the swing of things I should probably wait a month or 2 and then have him train me.

Nice new journal Roc....I think I'm getting ready to start a new journal too....

Can't wait to see vaca pics and can't wait to follow your journal for progres -- you'll do great!!! I just know it.

Thanks sexy! Your new journal looks great!!! I'll have pics up soon

Good to see ya re-dedicated and inspired. Good luck

Thanks buddy, it's always nice to see you here...how is everything? How's your training and your hand doing?

grrr, baby! VERY GRRRR...
well..I am still fatter than u....so...I'm gonna follow u and push u, brotha...I start my new split next week...which includes...<gulp> 2 days of....damn...have a hard time saying it...c...c...cardio....
two months? this could be 'fun', sir...

Hey, we'll follow and push each other...I doubt your fatter than me LOL. Your new split looks real good Mike!!! So what kind of cardio are you going to do and for how long?

Awesome Rocco; good to see you back and ready to kick some ass. Just be careful about unleashing the beast near an elementary school...

LOL, thanks Cow...I'll try and restrain myself around the elementary school

well, do we have a friendly comp. between Rocco and Mikey?? I mean...your both getting pics if you work hard enough...but still...it could be interesting

Well, I can always use a little competition if Mike's game. You all figure the parameter's though.

Could be interesting to see what the "Grand Prize" is for the winner........that's if we did have ourselves a little friendly competition.

I'm sure Mike and I could think of a few Grand Prizes we would like

Great name for a journal, keep at it, the first w/o was a GREAT start!!!

Thanks buddy!!!

 

[Rocco32]

Yesterday was 30 minutes of higher intensity cardio.

Today was supposed to be back but I had trouble moving this morning because of Monday's workout LOL. Need to ease back in

No workout tomorrow because I have to be in too work at 5:30am Kinda pisses me off...that's 2 hours before my normal starting time!

 

[Devlin]

Glad to see you back at it.

 

[Fitgirl70]

How's the day going Roc? Sorry you had to be in work earlier today...does that mean you get off two hours earlier?

 

[Rocco32]

Thanks you two.

Tammy- tomorrow is my early day and no, I don't get off 2 hours early

 

[Rocco32]

Diet

Alright, let me mention my diet. On Sunday I started a liquid diet consisting of MRP's and 1 thing of Musclemilk oats a day. I plan to do this for 30 days...today is day 4 and I'm still alive

Today's Macros-

Cals- 1930
Fat- 50g 24%
Protein- 178g 38%
Carbs- 178g 38%

 

[bludevil]

Alright, let me mention my diet. On Sunday I started a liquid diet consisting of MRP's and 1 thing of Musclemilk oats a day. I plan to do this for 30 days...today is day 4 and I'm still alive

Today's Macros-

Cals- 1930
Fat- 50g 24%
Protein- 178g 38%
Carbs- 178g 38%

Wondering why you decided to do a liquid diet. I could see where you would lose weight fast, but I would be scared I would lose muscle and strength at the same time.

Also, things are going good on my end. I'm back on P/RR/S and doing Carb Cycling (revised to meet my needs) for my summer cut. Hand's doing good but did lose a lot of strength and size from not being able to lift. Dedication and determination are good right now as my main goal is to lose fat and retain muscle.

 

[Rocco32]

Hey Blu. I decided a liquid diet because I can't trust myself with food temptation right now and it's easy and quick to make it liquid. Also it's a lot easier to track my macros and adjust things with liquid diet.

I figure as long as I'm getting the right macros and enough I shouldn't lose too much muscle, no more than with regular dieting but we'll see.

I'm glad things are going well on your end, are you going to start a journal? I think you should!

 

[bludevil]

gotcha on the liquid diet. Interested to see how it goes for ya, if positive then I would be willing to give it a try for a 2 week quick cut for certatin situations.
As far as a journal, really don't have the time to post as much as I would like right now. I may post before and after pics and my thoughts on this summers cut. Supp's I'm taking right now are Powerfull/cAMP/Sesamin/Xceed

 

[Seanp156]

All liquid huh? Don't think I'd ever try that... And damn, your cal intake is 1/2 of mine ! Do you really think you need to drop it to 1900 to lose some weight? Seems like 2400 or so would be better to start out with.

#'s in the gym are looking good

 

[Rocco32]

gotcha on the liquid diet. Interested to see how it goes for ya, if positive then I would be willing to give it a try for a 2 week quick cut for certatin situations.
As far as a journal, really don't have the time to post as much as I would like right now. I may post before and after pics and my thoughts on this summers cut. Supp's I'm taking right now are Powerfull/cAMP/Sesamin/Xceed

I'll keep you updated on the diet...it's really not as bad as I thought it would be! I hear you on time to post, as much as I love IM and the people on here I've been having trouble finding the time to give the attention they deserve. Look forward to the pics.

 

[Rocco32]

All liquid huh? Don't think I'd ever try that... And damn, your cal intake is 1/2 of mine ! Do you really think you need to drop it to 1900 to lose some weight? Seems like 2400 or so would be better to start out with.

#'s in the gym are looking good

Hey Sean. Yesterday was 1900....no cardio and no weight training. On those days 1900 is the lowest I'll go. On training days my cals will be around 2400-2500. After ALL the food I ate on my cruise, I think my body can handle a bit more calorie deficit for a bit LOL.

 

[b_reed23]

damn..1900-2400?? I'm taking in close to 1800 right now....ya big wuss!! Just kiddin

 

[Burner02]

Hey, we'll follow and push each other...I doubt your fatter than me LOL. Your new split looks real good Mike!!! So what kind of cardio are you going to do and for how long?

I don't have anything set in stone...but..was thinking of going outside to our now fairly deserted parking lot..and doing sprints...if not go to the gym and doing stuff there....

I'm 5'9", 214lbs...22-23% bf? = fat bastard...
but definately ready to go 'toe to toe' with ya, brotha!

 

[b_reed23]

woohoo! A competition...what should the winner get??

 

[Burner02]

woohoo! A competition...what should the winner get??

LEANER!

 

[Fitgirl70]

Leaner???

 

[Burner02]

ok..if I have to explain it....(ppssst...you're not even blonde..)
Rocco and I...are both wanting to drop body fat. So...we will be LEANER...
there ya go...now get over here so I can spank ya....