Roccodart440's Workout Log

[mister69]

nice PR

 

[pullinbig]

Saterdays bench routine.

I was blessed with the opportunity to workout with none other than John Galagan. He owns his own private gym in my town.

I got into a shirt for the 1st time today. An inzer double ply denim.

ANyway heres how it went.

135x10
225x5
275x3
315x3
365x2
275x5 Full pause on each rep.

3 boards
405x3 *****PR*****
405x3
405x3

4 boards
440x1 *****PR*****
455x1

Shirt
405x1
405x1
455x1

you did full rnage of motion in the shirt? you get the bar to touch?

 

[adidamps2]

congrats on all the PR's Rocco

 

[Winter]

Congrats on the PR.

 

[roccodart440]

you did full rnage of motion in the shirt? you get the bar to touch?

Yes. I went to the chest with a pause with the shirt. It was difficult at first. I didn't have enough weight on the bar and had to try a couple times to get the technique. By the end of the workout I got 405 to touch with no problem.

 

[roccodart440]

excellent progress. In the 400's now! You're becoming an animal.

that "max bench: 385 Pds Raw" is going to need to be edited soon. :>

yeah, i'm done with one rep raw benching though. It's too hard on the shoulders. doubles are a minimum now. I'm sure I could do over 385 now but my info will change soon enough.

NExt week i'm going to drop to two boards for my 1st 3 board sets and see if I can still take 405 for a ride at that level.

I'll still do some 4 bopards though because it's really helping me handle the heavy weight. I'm thinking of hitting a double or two with the 4 boareds than one heavy single maybe i'll try 465. A modest ten pound increase. Anything I can hit with 4 boaards I can surely get with the shirt so I neeed to strt shooting for a 500 bench with 4 boards.

 

[roccodart440]

Monday night

I hurt my neck this weekend so I switched it up tonight.

Incline DB press
65x10
90x5x5

Straight bar cable pushdowns
80
90
100
115

Overhead cable extentions
60
60
70

I'm really to the point now where I work alittle tris on chest night or alittle chest on tries night

I realize that the workout tonight was a joke but it was enough to get the blodd pumping and I don't have anything bogger than 90's in the gym I was at tonight.

 

[getfitdoc]

maybe you can add some bands to the 90# DB's..

 

[SteelSouth]

Good work rocco!!

 

[roccodart440]

maybe you can add some bands to the 90# DB's..

attaching things to dumbells can become dangerous. Trust me on this one.

 

[getfitdoc]

attaching things to dumbells can become dangerous. Trust me on this one.

yes it can, i actually busted my wrist when i had magnets attached to the end of the DB's, to add an extra 5 lbs, (we only had 95's).

 

[roccodart440]

Shoulders and legs tonight

I ned to drink more water I got adebilitating cramp in my dlet doing DB military press. Not cool.

Here is goes

Upright rows
95x10
95x10
135x6
135x5

DB military Press
70x8
90x5
90x5
90x5
I cut this short do a cramp like pain in my left delt that seems to have completely gone away. I ned to drink more water but also wondered if it had anything to do with my last inj? (sunday)

Front raises (varied hand position)
30x15
35x10
35x10
35x10

Bent over DB flys
30x10x4

Shrugs
100x15x4 +5 sec pause at end of each set
==============================================
legs

leg sled
180x10
270x5
450x5
540x5
630x5
810x3
900x2

Fire away

 

[SteelSouth]

Nice delt work, those are some good DB Press numbers. You'll outgrow your gym shortly, make them order new weights..lol

 

[roccodart440]

Nice delt work, those are some good DB Press numbers. You'll outgrow your gym shortly, make them order new weights..lol

They would have been better had I not had that cramp and got the good seat on my 1st set. Some assholes were using the good upright seat for some behing the head DB raises.

 

[pretty ricky]

i use bands on dbs all the time.

 

[roccodart440]

New PR's

Chest

Raw BB flat
135x10x2
225x5
275x3
315x3
345x1
365x3 *****PR*****

3 Boards
405x4 *****PR*****

2 Boards
405x2 *****PR*****

4 Boards
455x1 *****PR*****
475x1 *****PR*****
500x Fail

 

[adidamps2]

congrats on all the PR's and nice bench and board work Rocco

 

[roccodart440]

405 Raw and 500 off the boards isn't far away.

ANAVAR ROCKS!!!

 

[Winter]

Nice PRs bro. Keep fightin!

 

[SteelSouth]

Very good numbers rocco!!