Search results

  1. rockme

    Winter training log

    13JAN13 STANDING MILITARY PRESS SET1: 55X12 SET2: 65X10 SET3: 75X8 SET4: 85X6 SET5: 95X8 CABLE LATERAL RAISE SET1: 15X12 SET2: 20X10 SET3: 20X10 REVERSE PEC DECK SET1: 70X12 SET2: 70X12 SET3: 70X12 BARBELL CURL: SET1: 30X12 SET2: 40X10 SET3: 50X8 SET4: 60X6 INCLINE DUMBBELL CURL SET1: 20X10...
  2. rockme

    1969's 5/3/1 log: Big But Boring.

    Well done, bro. Beefed up nicely
  3. rockme

    Winter training log

    12JAN13 PULLUP SET1: BWX6 SET2: BWX6 SET3: BWX6 SET4: BWX6 DEADLIFT: SET1: 135X10 SET2: 135X10 SET3: 135X10 BARBELL ROW: SET1: 95X12 SET2: 105X10 SET3: 115X8 SET4: 125X6 DUMBBELL ROW: SET1: 55X10 SET2: 55X10 SET3: 55X10 STRAIGHT ARM PULLDOWN SET1: 30X12 SET2: 35X12 SET3: 40X12 ROMAN CHAIR...
  4. rockme

    Pre, Intra, and Post workout Nutrition

    I have always taken postworkout nutrition seriously. However, it wasn't until I started taking pre and intra nutrition seriously that I noticed significant improvements in recovery. I used to workout on a completely empty stomach (2+hrs with no food) and then a 1-1.5 hr workout, then I would...
  5. rockme

    Pre, Intra, and Post workout Nutrition

    I thought it would be interesting to facilitate discussion regarding pre, intra, and post workout nutrition strategies we all utilize. Lately, Ive been doing 1/2 cup old fashion oats/1 tablespoon almond butter/1 can tuna in water all 1 hour preworkout. Then, intra is 1 scoop power carb/1/2 cup...
  6. rockme

    1969's 5/3/1 log: Big But Boring.

    So have you noticed size gains in addition to your strength increases?
  7. rockme

    Winter training log

    11JAN13 DUMBBELL BENCH PRESS (WITH TWIST AT LOCKOUT) SET1: 30X10 SET2: 45X10 SET3: 60X10 SET4: 60X10 SET5: 60X10 INCLINE BARBELL PRESS: SET1: 45X8 SET2: 95X8 SET3: 105X8 SET4: 115X8 SET5: 125X8 SET6: 130X8 SET7: 130X8 (NEARLY DID NOT GET THE LAST REP UP!) CYBEX MACHINE PRESS SET1: 90X10 SET2...
  8. rockme

    Winter training log

    10JAN13 OFF DAY KNEE BOTHERSOME. THE REST TODAY SHOULD MEND IT WELL ENOUGH. CHEST/SHOULDERS TOMORROW! PLAN TO BLAST IT!
  9. rockme

    Winter training log

    Invalid Link Removed Pic of the wheels an hour after awesome leg session
  10. rockme

    Winter training log

    Had deep tissue massage done yesterday to the left side of my upper body. I am hoping this helps with crooked bench press that has plagued me for years now. Something's going on with the left side of body that throws off my entire bench press. Will go back in for more deep tissue and chiro...
  11. rockme

    Winter training log

    08JAN13 OFF DAY CHEAT DAY: LAST TIME I CHEATED WAS 25DEC12, AND HAD ABOUT FOUR PLATES OF CARBS. SO TODAY I WENT AND INDULGED AT RED ROBIN. BROUGHT HOME A GOURMET CHEESEBURGER (MONSTER SIZED, EXTRA PATTY), AND A COOKIE MAGIC MILKSHAKE (MONSTER SIZED). MAN, WAS THAT GOOD, JUST FINISHED. BUT THEN...
  12. rockme

    DW Off-Season 2012-2013

    Did you buy a training/diet package off meadows from his website? Or are you slapping together your own version based on research gathered? Reason I ask is I just started Mountain Dog training...
  13. rockme

    Winter training log

    07JAN13 CROSS BODY CURL SET 1: 15X10 SET 2: 15X10 SET 3: 20X10 SET 4: 20X10 SET 5: 20X10 CAMBERED BAR PREACHER CURL (90% STRETCH) SET 1: 40X10 SET 2: 40X10 SET 3: 40X10 BARBELL CURL (WITH 3 SECOND DESCENT) SET 1: 50X8 SET 2: 50X8 ROPE PRESSDOWN SET 1: 30X12 SET 2: 40X12 SET 3: 40X12 SET 4...
  14. rockme

    Winter training log

    06JAN13 Bench press Set1: 75x5 Set2: 90x5 Set3: 110x3 Set4: 130x3 Set5: 150x3 Set6: 165x7...199 max Set7: 100x10 I performed 2 pullups on a linear bar in between every set of bench press Dumbbell bench press Set1: 45x20 Set2: 50x15 Set3: 55x12 Set4: 60x10 Set5: 60x10 Dumbbell row: Set1: 50x15...
  15. rockme

    Winter training log

    05JAN13 DEADLIFT SET1: 110X5 SET2: 140X5 SET3: 165X3 SET4: 195X3 SET5: 220X3 SET6: 250X5 SET7: 150X10 *I PERFORMED CHINS IN BETWEEN EVERY SET, PARALLEL GRIP BARS, 3 REPS/SET, PERFECT FORM LEG CURL: SET 1: 30X15 SET 2: 40X12 SET 3: 40X12 SET 4: 40X12 SET 5: 40X12 WALKING LUNGES (WITH...
  16. rockme

    Winter training log

    What other book? The one I bought did not mention that. Unless I missed it
  17. rockme

    Winter training log

    What kind of intensity have you been using on your assistance lifts? All to failure, all just short of failure, 4 just short with final to failure? I've been doing all pretty much to failure, but that's only because the primary lift doesn't take as much out of me. As we all know it's just 1 set...
  18. rockme

    Winter training log

    With the recent revelations of me weighing so low so soon I have decided to implement 1 carb blitz day a week. On this day I will take in 4 grams of carbs per lb bodyweight. Today is that day, as it is an off day from training. I'm 2 meals into the day and am at less than 200 g. This is not...
  19. rockme

    Winter training log

    03JAN13 STANDING MILITARY PRESS SET 1: 60X10 SET 2: 75X8 SET 3: 85X6 SET 4: 95X3 SET 5: 105X3 SET 6: 110X8...MAX 136 PR...NOTHING LEFT AFTER 8 SET 7: 65X10 UNILATERAL STANDING DUMBBELL PRESS: SET 1: 25X15 SET 2: 30X12 SET 3: 35X10 SET 4: 35X10 SET 5: 35X10 PR'S ON REPS PERFORMED, POUNDAGE...
  20. rockme

    Winter training log

    feeling better bro?
Back
Top