Roccodart440 3/6/2007

[roccodart440]

Chest/Tries

405x3 touch and go

395x3 (x2) paused

3 board
440x3
475x2 (Got scared to do third, somthing felt weird)
475x3

2 Board
455x3

 

[AngryMuscles]

bench beast

 

[roccodart440]

bench beast

Thanks bro

I like you new found affection for the deriere.

 

[roccodart440]

Deadlifts

315x5 (x2)
350x3

back ext
x20

GHR's
x2, x4, x6

1st time i've ever been able to do a GHR. I was amazed. IT kills your hams like noting else.

 

[AngryMuscles]

yeah. see, our gym got a new machine..but it's another dman abs machine. i suggested to them GHR machines and reverse hyper and they stared at me doumbfounded...having no idea at all. sad

 

[roccodart440]

So common

 

[pullinbig]

rocco your last bench session looked stout. nice work

 

[adidamps2]

ya got a new shirt Rocco?
work outs look nice.

 

[roccodart440]

rocco your last bench session looked stout. nice work

Had my appendix out last saterday and 2 1/2 days later I did this.....

chest (2 1/2 days after appendectomy)

Touch and go
415x2 +1

paused
405x2 +1 (x2)

TOuch and go
315x8

Tricep SB pushdowns
60x15
80x12
100x12 (x4)

 

[Aztech]

damn nice...especially after surgery!!

 

[adidamps2]

Had my appendix out last saterday and 2 1/2 days later I did this.....

chest (2 1/2 days after appendectomy)

Touch and go
415x2 +1

paused
405x2 +1 (x2)

TOuch and go
315x8

Tricep SB pushdowns
60x15
80x12
100x12 (x4)

well you just made Criss SImms look like a big bitch thanks.
(thats my Football teams QB incase you needed to know, he lost out on the whole last season because of that)

 

[AngryMuscles]

thank god your belly didn't explode

 

[roccodart440]

thank god your belly didn't explode

Yeas viscerating would have been bad

 

[roccodart440]

Chest

Touch and go
425x1 +1

Paused
415x1 +1 (x2)

Dumbell Flat bench
90x12
90x8 +monster mini band
90x6 +blue band

SBPD's
65x15
75x15
85x15
95x15

 

[roccodart440]

Shoulders

DB MP
45x15
90x10
90x9
90x8

side raises
15x10 (x2)
20x10

Front Raises
35x10
40x10 (x2)

face pulls
75x10
85x10
100x10

 

[roccodart440]

Chest

(still not where I am supposed to be but improved from last week)

Touch and go
425x2

Paused
415x1+1 (x2)

DB flat bench
90x12 +blue band
90x7 +green band (x2)

 

[roccodart440]

Legs

squat
135x10
225x5
275x3
315x3

Preditor briefs on
365x3
405x2
455x1 Paralell
455x1 Broke parralell (PR*)

PB...It's on like Donkey Kong

 

[roccodart440]

Chest

Touch and go
435x1 (+1) Pr this traning cyle but I was supposed to double it

Paused
415x1 +1 (x2)

Touch and go
315x10
225x20

 

[roccodart440]

Biceps

SSBC
45x15
65x5
85x5
105x5
125x5

Dropsets same excersize
125 to 45 5 reps each drop (x2)

GRip Excersizes with iron wooody adjustable spring grip. Sets of 10 to failure. Uppped spring tension esch set.

 

[AngryMuscles]

weight/bf? when's meet?