Roccodart440's Workout Log

[roccodart440]

Chest

Louie Simmons WSB Speed Workout
45x20
135x10
135x10
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3

4 Boards
315x3
365x1
405x1
455x1

405x1 Raw with no boards ***PR****

behind head cable raise with ropes
x
x
x

 

[adidamps2]

nice PR Rocco. but when are you doin legs and back???

 

[roccodart440]

I'm only posting chest because that's were i'm competing and that's the muscle group and lift I want this log to be dedicated to.

I work them on tues, wed, thur or fri depending.

 

[pretty ricky]

why do you do so much board work?i thought you were a raw lifter.

 

[pullinbig]

I'm only posting chest because that's were i'm competing and that's the muscle group and lift I want this log to be dedicated to.

I work them on tues, wed, thur or fri depending.

first off bands with dbs is a great movement. secondly post all your workouts. thirdly get a clip of your deads if you want some help.

 

[roccodart440]

Looking back at htis thread I have posted w/o's other than chest. I don' want that to be the mainstay of this thread though. So i'll post others from time to time.

I don't have a video camera. OR at least I seem to have lost the one that I used to own. 1000$ sony camcorder. Up and vanished.

How do you atach bands to dumbells?

I've actually yet ot ever use bands. I'd like to though.

 

[pullinbig]

why dont you wanna post your log in its entirety? everyone else does. the reason we post our journals is to help ourselves and others. posting a partial journal is a waste of time.

you said bands with dbs is dangerous and yet you have never done them. =0l

put then band behind your back and hold it in both hands. then grab the dbs and press.

 

[roccodart440]

Ah, db's with bands sounds lok like that. I pictured it differently.

I'll post the whole log if you insist.

 

[pullinbig]

I'll post the whole log if you insist.

its for your benefit and ours.

http://www.teamsniffy.com/videos/videos/band db presses.wmv

 

[adidamps2]

its for your benefit and ours.

http://www.teamsniffy.com/videos/videos/band db presses.wmv

that vid makes bands with DB look very uncomfortable...although i guess you could loop it under the bench too right?

 

[pretty ricky]

yup!and you think db's are tuff by themselves put that band on and see how it about snatches em outa your hands.makes it go every which way!

 

[pullinbig]

that vid makes bands with DB look very uncomfortable...although i guess you could loop it under the bench too right?

works great just as displayed. =0l

 

[roccodart440]

I' like to try that.

Todays chest workout

Boards and shirt work.

45x15
135x10

4boards
225x10
275x5
315x5
365x3
405x3
455x2
500x1 ******PR*******

Shirt (inzer DD)
405x2
455x1
500xmiss
500x1 ******PR*****

Machine shrugs
2sets x 25reps unknown weight

 

[Winter]

Very impressive lifting man. Keep it up.

 

[roccodart440]

This was only my 2nd day ever in the shirt. I had some form problems when I went from 455 to 500. Theres more in the hole but I need to do some more work alittle lower in weight to work on using the speed off the bottom and concentrating on my form so whne I'm heavier it will become second nature.

 

[SteelSouth]

Nice work rocco. You liking the Test/Var?

 

[roccodart440]

just test now

 

[roccodart440]

Legs

Inclined leg press

# of 45 pound plates on each side

2x10
4x5
6x5
7x5
8x5
9x2
1000 pounds failed

Chest
incline DB
65x15
90x5x5

Peck deck flys
100x20
115x10
130x10
145x10

 

[tman55]

nice work rocco. your avatar always cracks me up rocco.

 

[AngryMuscles]

rocco, your avatar always made me curious to even try..LOL

btw, is it possible to spot leg press? because honestly, in our gym, people would stack the leg press and hit it while 2 guys support the sides(whre the plates are)

and damn numbers...must get up there to join ya guys! ^^