<- pbRocco's Smokeless Wardance Ride to Size ->

[pitbullrocco]

Diet for Sunday, 10-15-2006

cals - 3095
fat - 85 (23, 17, 44) - 25%
carbs - 311 (43 fiber) - 37%
protein - 294 - 38%

cal burned - 2610
cal balance - +484

i had 5 freaking tbsp's of ANPB today.....since i was dropping carbs a little, i tried to get all my calories and still got my six 50g protein servings.....i probably should be focusing on keeping my fat around 10% if i want to hit my BF goal, but damn, ANPB is so damn good.

 

[pitbullrocco]

nice bench bro.

yo, what up needto.....you still holding down the fort heh?

you talking about my goal to hit 300 x 3 at the end of this block? or just overall?

i think i was blessed with upper body strength.....it helps my arms are shorter and my shoulders are broad. i need to start doing something more for my calves though.....accessory standing raises or something.....gotta catch up with sarge and his chiseled up calf muscles....lol

 

[Mercere]

the really wierd thing about it is about 6 or 7 months ago, the DEA showed up at my door at 7am banging and yelling.....i'm talking about 10 of them....surrounding my house and everything.....guns drawn, shields on......talk about freaking out.....luckily i only had seeds/stems on me at the time, but they claimed they "had a felony warrant for a wanted murderer that was reported to be staying at this house".....well they searched my house and garage for a person alright. but when they finally figured out they were at the wrong place, they were cool....playing with my dog and laughing about my water "siphon" that i left out.....("you better put that up now"...."yes sir")

shit that makes you wonder, no

so this morning {r}.....fuck them, they won't win..... i hate cops and though i respect the law, most of it is BS anyway

i think i need to find another place to live.

Man! talk about a shitty day... I don't think that will happen twice though. Don't worry about the hag, police won't pursue a warrant because she said you were smoking reefer. A warranted search consumes resources and time.

But the thing is it's very hard not to worry about this stuff when you're high,I totally get you on that. Just hide your weed well and try not to worry about it. Think of the number of people who are smoking at their homes at any given time, people almost never get busted in their homes. Talking about casual smokers like you of course...

 

[pitbullrocco]

Monday, 10-16-2006
Week 2, Day 1

Training (at the hotel with plates):
6:30p - 7:30p , 1 hour

Bench - 135x5 , 162x5 , 189x5 , 216x5 , 234x5
1-Leg Ext - 30lb x 20 x 4 for the burn
Power Cleans - 102x5 , 118x5 , 135x5 , 153x5
Incline Situps - 25x4
Curls - 40lb x 15 x 3 for the burn

i bet the guy on the treadmill thought i was crazy for doing power cleans with the bench bar.....it was adjustable, so i declined it all the way and was able to still use my legs to push.....it worked out ok, but i shouldn't have done supersets with the curls and situps before the cleans....

Diet
cals - 3616
fat - 84 (25,23,34)
carbs - 441 (39 fiber)
protein - 276

cal burned - 3043
cal balance - +573

weight - 167 @ 10.5
i finally hit that 1/2 lb i've been waiting for all week.....still hovering around 10-11% which is gonna be hard to drop b/c of cal excess.....

 

[pitbullrocco]

Man! talk about a shitty day... I don't think that will happen twice though. Don't worry about the hag, police won't pursue a warrant because she said you were smoking reefer. A warranted search consumes resources and time.

But the thing is it's very hard not to worry about this stuff when you're high,I totally get you on that. Just hide your weed well and try not to worry about it. Think of the number of people who are smoking at their homes at any given time, people almost never get busted in their homes. Talking about casual smokers like you of course...

yeah merc i hear ya....appreciate the comfort, you are right.....dude, when i'm "in for the night", man my mind freaks out on shit like that.....and its hard to say "ok, you are high, come back down now". don't work like that.....lol

just another reason to quit and be careFREE!

 

[SgtSlaughter]

Congratz on being cig free for 13 days man!

lol @ "sarge's chiseled calves" thanks man! I haven't hit them directly for some time. They grew ~1" or so...along with my legs 2 inch growth from ATF squating 3 times a week and added bodyweight

Wanting to get down to 8% bodyfat and increasing your lifts... dang, good luck with that

IMO it's either... increase lifts OR get down to 8%, lol... hopefully you're a genetic freak and can increase strength significantly while dropping weight.

 

[pitbullrocco]

Congratz on being cig free for 13 days man!

lol @ "sarge's chiseled calves" thanks man! I haven't hit them directly for some time. They grew ~1" or so...along with my legs 2 inch growth from ATF squating 3 times a week and added bodyweight

Wanting to get down to 8% bodyfat and increasing your lifts... dang, good luck with that

IMO it's either... increase lifts OR get down to 8%, lol... hopefully you're a genetic freak and can increase strength significantly while dropping weight.

yeah man.....i put on several inches on quads during my cycle.....now i just need to keep them....but your right, increasing lifts will be harder if dropping weight. that is why i'm gonna experiment with my ratio's this time.....try to fuel the fire with the right foods.....lots of protein, ramping fats down to almost nothing the last 3 weeks.....maybe even jump into ketosis the last week. i'll know by then what PCT did for me and will evaluate then. this all has to happen at weeks end, nov 17. lol

man, i wish i knew about my genetics. being adopted, i've never even seen pics of my biological parents. who knows. matter of fact, i have not one clue about my biological/genetic medical background, which would be nice. (or maybe not )
but based on experience, i don't usually have a problem churning out muscle with a little hard work.

 

[pitbullrocco]

Tuesday - 10-17-2006

ab workout:
35lb weighted planks - 35 sec x 2
40lb 1 arm deadlifts - 10 x 2 each side
*superset with*
20lb db ball crunch - 25 x 2
bicycle - 1 min x 2
*superset with*
hanging knee raises - 25 x 2

total time: 30 minutes
bike cardio: 20 minutes

diet
cal - 2903
fat - 71 (16,19,35)
carb - 248 (20 fib)
protein - 312

cal burned: 2995
cal balance: -92

i'm starting to like these ab days.....i'm seeing results already!!

 

[SgtSlaughter]

Why ramp your fats down to almost nothing? If so for how long? ... if a good amount of time your joints may hate you and feel really achy...fat = joint lube and good for natty Testosterone.

Whoa... looks like a tiring workout, nice.

 

[pitbullrocco]

well, i'll be the first to admit i don't have a degree in nutrition, so some things i come up with must've been

but specifically:
during my cycle, my ratio was normally a 40pro/40carb/30fat. what i really want to do is instead of just dropping right down to 10%, i think i want to first drop it to 18-20% for 2 or 3 weeks, then drop it to 10 from there for the last few weeks. 10% of really good fats should be enough to keep me going. thats still around 400-450 cals of fat. but we'll see. i'll sure keep an eye on my joints and feel my body out to see if this is even feasible. good call sarge, i didn't think of that.

but mainly, i want to get rid of this last bit of fat.....