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pitbullrocco
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also made a few pics between sets......inspired by sarge's calf shot 
<- pbRocco's Smokeless Wardance Ride to Size ->
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pitbullrocco
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sgtslaughter said:I would never reccomend squating after deads... they're a more "technical" move... I think. Deads... grip it and rip it... u know?
I think Deads as a "common reccomendation" are always left to be done last in a routine like that.... someone correct me if i'm wrong. There are always exceptions to the rule though... you could be one
Heavy squats and Heavy deads in the same day is bad ass alone... sick workout! Awesome pulling! I love seeing 4 plates on there
That's a diesel cutting supp. regimine! Looks like fun
yeah i didn't know i was gonna keep on going on the deads until i got around to it.....i probably should've done OH press after squats to give a little break, but i was so damn anxious to get back to deads.....its been 2 weeks since i pulled....i don't think i'm gonna sub anything for deads from here on out.....if anything, i'll just ADD a few cleans or something......i'm going for 500!!
pitbullrocco
New member
Friday - 10/29/06
Week 3, Day 3
weight - 163
Bench - 140x6 , 170x5 , 200x5 , 220x5 , 245x3 PR , 220x8
Squat - 155x5 , 185x5 , 215x5 , 245x5 , 275x3 , 245x8
Rows - 80x7 , 100x5 , 120x5 , 140x5 , 160x5
BB curls 50lb - 25x3
Skulls 50lb - 25x3
Weighted ball crunches 20lb - 25x5
Diet
cals - 3732
fat - 71 (22,24,25)
carb - 515 (32 fiber)
prot - 280
cal burned - 3128
cal balance - +604
went to a party later on.....i did good & passed on the smoking and beer
but had 2 whiskey shots.....stomach didn't like me after that....but i was still proud of myself....so i had to brag.....lol
Week 3, Day 3
weight - 163
Bench - 140x6 , 170x5 , 200x5 , 220x5 , 245x3 PR , 220x8
Squat - 155x5 , 185x5 , 215x5 , 245x5 , 275x3 , 245x8
Rows - 80x7 , 100x5 , 120x5 , 140x5 , 160x5
BB curls 50lb - 25x3
Skulls 50lb - 25x3
Weighted ball crunches 20lb - 25x5
Diet
cals - 3732
fat - 71 (22,24,25)
carb - 515 (32 fiber)
prot - 280
cal burned - 3128
cal balance - +604
went to a party later on.....i did good & passed on the smoking and beer
but had 2 whiskey shots.....stomach didn't like me after that....but i was still proud of myself....so i had to brag.....lol
SgtSlaughter
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Congratz on the PR bro!!
lol, good job with the booze and herb induced coma.
lol, good job with the booze and herb induced coma.
ChinkNasty
New member
little whiskey never hurt no one
pitbullrocco
New member
ChinkNasty said:
hells nah
pitbullrocco
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Monday - 10/30/2006
Week 4, Day 1
weight - 163
Start time - 6:30p
End time - 8p
Bench - 135x8 , 175x5 , 205x5 , 225x5 , 245x5 PR
Squat - 135x8 , 185x5 , 215x5 , 245x5 , 275x5 PR
Hang Clean + OH Press - 60x8 , 80x5 , 100x5 , 120x5 , 140x5
Weighted Situps, 20lb - 30x2
BB Curls, 50lb - 15x2 , 20x2
Calf Raises, 80lb - 20 , 100lb - 20
then a few reverse hyperextensions.....
diet
cals - 3534
fat - 63 (14,15,32)
carb - 381 (fiber 37)
prot - 376
cal burned - 3186
cal balance - +348
talk about protein ass gas.....damn, i was ripping them today.....PR's went pretty good.....struggled a little on last rep, but held form pretty tight.....hopefully i can go up 5lbs again, but probably not....we'll see friday.....really got into the hang clean combined with the OH press.....that was fun and really sweated me out.....
oh, i finally watched that damn Notebook movie all the homies been joking about on the AAS boards.....gotta say, i choked up a few times, but it was a solid chick flick.....i would not recommend it for anyone who just started their clomid frontload.
Week 4, Day 1
weight - 163
Start time - 6:30p
End time - 8p
Bench - 135x8 , 175x5 , 205x5 , 225x5 , 245x5 PR
Squat - 135x8 , 185x5 , 215x5 , 245x5 , 275x5 PR
Hang Clean + OH Press - 60x8 , 80x5 , 100x5 , 120x5 , 140x5
Weighted Situps, 20lb - 30x2
BB Curls, 50lb - 15x2 , 20x2
Calf Raises, 80lb - 20 , 100lb - 20
then a few reverse hyperextensions.....
diet
cals - 3534
fat - 63 (14,15,32)
carb - 381 (fiber 37)
prot - 376
cal burned - 3186
cal balance - +348
talk about protein ass gas.....damn, i was ripping them today.....PR's went pretty good.....struggled a little on last rep, but held form pretty tight.....hopefully i can go up 5lbs again, but probably not....we'll see friday.....really got into the hang clean combined with the OH press.....that was fun and really sweated me out.....
oh, i finally watched that damn Notebook movie all the homies been joking about on the AAS boards.....gotta say, i choked up a few times, but it was a solid chick flick.....i would not recommend it for anyone who just started their clomid frontload.
pitbullrocco
New member
Wednesday - 11/1/2006
Week 4, Day 2
Squat - 135x8 , 185x5 , 225x5 , 255x5
Row - 60x8 , 90x5 , 120x5 , 156x8
Deadlift - 155x8 , 195x5 , 235x5 , 285x5
Chin ups - 20x2
20lb BB weighted crunches - 25x3
chins were deadly this day.....back was tore up but felt good.....didn't even try a 3rd set.
diet
cals - 3527
fat - 89 (23,17,47)
carb - 335 (41 fiber)
prot - 354
cal burned - 3186
cal balance - 342
weight today - 164 @ 11%
still not losing weight, so thats good.....
Week 4, Day 2
Squat - 135x8 , 185x5 , 225x5 , 255x5
Row - 60x8 , 90x5 , 120x5 , 156x8
Deadlift - 155x8 , 195x5 , 235x5 , 285x5
Chin ups - 20x2
20lb BB weighted crunches - 25x3
chins were deadly this day.....back was tore up but felt good.....didn't even try a 3rd set.
diet
cals - 3527
fat - 89 (23,17,47)
carb - 335 (41 fiber)
prot - 354
cal burned - 3186
cal balance - 342
weight today - 164 @ 11%
still not losing weight, so thats good.....
pitbullrocco
New member
Friday - 11/3/2006
Week 4, Day 3
Bench - 135x8 , 175x5 , 205x5 , 235x5 , 250x3 PR , 225x8
Squat - 135x8 , 185x5 , 215x5 , 245x5 , 280x3 PR , 225x8
Hang Clean + OH Press - 60x8 , 80x5 , 100x5 , 120x5 , 140x5
BB Curls, 50lb - 20 x 3
OH Tri Ext, 50lb - 25 x 2
1 Leg Calf Raise, 45lb BB - 15 x 3
Chins - 15 (almost died)
wasn't as carbed up today as usual, so the last 8 rep set i had to drop a little....still the PR's went up no problem....so far, in 4 fridays, i'm up ~50lbs on squat & 25lbs on bench. and thats with hanging out around calorie maintenance level to foster shedding the extra midsection from my bulk cycle, which i've surprisingly done. been a lot of hard work, but keeping that diet lean as hell and dialed right in does wonders.....
Week 4, Day 3
Bench - 135x8 , 175x5 , 205x5 , 235x5 , 250x3 PR , 225x8
Squat - 135x8 , 185x5 , 215x5 , 245x5 , 280x3 PR , 225x8
Hang Clean + OH Press - 60x8 , 80x5 , 100x5 , 120x5 , 140x5
BB Curls, 50lb - 20 x 3
OH Tri Ext, 50lb - 25 x 2
1 Leg Calf Raise, 45lb BB - 15 x 3
Chins - 15 (almost died)
wasn't as carbed up today as usual, so the last 8 rep set i had to drop a little....still the PR's went up no problem....so far, in 4 fridays, i'm up ~50lbs on squat & 25lbs on bench. and thats with hanging out around calorie maintenance level to foster shedding the extra midsection from my bulk cycle, which i've surprisingly done. been a lot of hard work, but keeping that diet lean as hell and dialed right in does wonders.....
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