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  1. JohnRock

    need advise on how to not be so tired from workouts

    I disagree with the advice to add protein. If you lack energy, what you need is carbs, and not the sugary kind. Also, it was already said, but cut your training time back and make it more intense. I train hard nearly every day, but I never push an area of my body that's sore and recovering...
  2. JohnRock

    Experiences with Intermittent Fasting

    I've been on both sides of this and you're absolutely right. I used to think I could not eat any more and I was stuck at the same weight. Now I can easily manipulate it by working in higher calorie, but still clean foods. Peanut butter is a good one. Also, people need to learn to not be...
  3. JohnRock

    create me a bicep and quad speacialization routine

    I could be wrong here, but I've never read anything about there being three types of muscle fiber. To my knowledge, there's fast twitch and slow twitch. That said, there are reasons to go for all three rep ranges. Very low rep range is great for power and with very heavy weights, you're going...
  4. JohnRock

    Experiences with Intermittent Fasting

    I followed this for a while using the 16/8 approach and it worked really well. I ate from noon until 8pm every day and would workout around 11am in the morning so my first meal would come directly after training. I actually really liked the program and it wasn't difficult at all. It took me...
  5. JohnRock

    260 down to 180 up to 200

    Thanks guys! As of right now, I'm just doing mini-bulks and cuts. I eat pretty much the same all the time, but I'm going a couple weeks with fairly minimal cardio, then a couple weeks hitting it super hard, so my weight goes back and forth between about 190 and close to 200. If I get to where...
  6. JohnRock

    create me a bicep and quad speacialization routine

    Hard to say without knowing exactly what you do now, but I'd say the most important thing is to basically go into maintenance mode for everything else and focus all your additional efforts on these areas. Also, depending on how many days a week you're working out now, you could add a day just...
  7. JohnRock

    How soon do you "feel" it working?

    I'll be the first to admit that I psyche myself up a lot. I *just* started a fairly low dose recomp cycle of 11-sterone and Stano-Drol, both pretty mild PH's, but at just over two days in, I feel fantastic. I set a new record on incline bench just motivation in spades (not that I normally lack...
  8. JohnRock

    Rock's Quest For a Black Belt

    Apologies for a lack of updates the past several days. I've actually had some really great workouts. I've been setting new records and peaking in cardio so much that I've had to start looking for new moves with greater resistance to keep it difficult. I feel like a million bucks, but with...
  9. JohnRock

    the 300's workout..what did you do?

    My pull-up form was a little iffy on the final set, buteverything else, I'd be really surprised if my form was off. I'm a cardio machine.
  10. JohnRock

    bodyfat estimate?

    Do NOT shave your forearms for any reason...lol. You look good, probably 7-8% IMO. A little body hair would make you look even more like a man though...
  11. JohnRock

    Rock's Quest For a Black Belt

    Well, I went for it and tried the "300" workout today. From what I've read, this routine was intended as a fit test for the actors in the movie "300". From what I've read, the best time was 18:11. My first time trying it today, I finished in @16 minutes and I could've shaved a couple minutes...
  12. JohnRock

    the 300's workout..what did you do?

    I just did this today for the first time. It took 16 minutes. I could probably shave a few minutes off of that if I felt particularly masochistic that day.
  13. JohnRock

    Rock's Quest For a Black Belt

    It's a pretty good bench. I picked mine up used with a couple hundred pounds of weight for $200, so I can't complain. _____ I had karate last night, which had *maybe* included 10 minutes of real cardio and the rest of the time was spent working self-defense techniques. This morning, I...
  14. JohnRock

    Rock's Quest For a Black Belt

    I had a great full body workout today, but again it was a little different from the plan. I ended up mostly following a 'three sets of ten' pattern for all the big lifts, with a super/giant set at the end. Opposing muscle groups were worked in pairs, with 200 weighted rope jumps between sets...
  15. JohnRock

    260 down to 180 up to 200

    195 lbs this morning. My diet has been 90% clean, but I still can't decide if I want to bulk, cut, recomp, or just coast...so I've been all over the scale the past few weeks. Invalid Link Removed
  16. JohnRock

    Rock's Quest For a Black Belt

    Full body strength workout yesterday and cardio today. Both were kind of made up as I went, but good workouts. I'll be back to the schedule on Monday.
  17. JohnRock

    Rock's Quest For a Black Belt

    I had a pretty good cardio routine this morning: Diggers w/bands (60 sec.) Switch kicks (60 sec.) High-Low choppers (60 sec.) Skip knees w/band pulls (60 sec.) Super punch w/bands (60 sec.) Heisman (60 sec.) Rest (30 sec.) Tuck jumps (45 sec.) Rest (45 sec.) Four rounds, 32 minutes, 650...
  18. JohnRock

    Rock's Quest For a Black Belt

    I did this last night with my wife and several others from karate: Invalid Link Removed 60 seconds/station, no rests between stations except for 60 seconds at the end. We did four full circuits and I used 30 lb DB's. Total calorie burn was 849 and I'm pretty sore today. This morning I did...
  19. JohnRock

    huge chest problems

    Elbows in close to the body will help some. If you can do bench with an underhand grip (you'll have to use less weight), that could help too.
  20. JohnRock

    huge chest problems

    Try less weight and pausing at the top and bottom of each rep. Make sure you get that extra squeeze at the top too. If that doesn't do it, I wouldn't sweat it too much. These things tend to even themselves out as you progress.
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