Roccodart440's Workout Log

[roccodart440]

Yes you can spot leg press. 2 guys is nice one is ok.

 

[pullinbig]

you did chest saturday and monday?

 

[roccodart440]

yes, legs and chest. But it was a very, very mild chest workout.

Also sat w/o was in the early am and yesterday's was in the late PM. So it was about 3 days in between.

 

[roccodart440]

Back

Deadlifts
135x15
185x13
225x10
250x6
275x8
300x3

Bent over BB rows
135x25
185x15
225x10
275x8
225x20

Face Pulls
60x13
60x13
70x10
80x8
80x10

I went for some more reps with this back workout. I felt likeI got more out of it and it felt god to me in general.

 

[tman55]

nice work rocco

 

[roccodart440]

tries and bies

rope pushdowns

rolling dumbell presses

-----------------------
hammer curls across body

hammer curls straight (west side BB style)


Cardio
5min eliptical // level 1 // fat burning mode

 

[SteelSouth]

Nice work Rocco, how are the deads coming along? I see your numbers are getting better, how are you feeling about your form?

 

[roccodart440]

They are getting better and more comfortable. My form feels pretty good. I use sumo style.

I'm also finding uppping the reps is very good for me.

 

[tman55]

good work rocco

 

[roccodart440]

CHest (raw work)

45x25
135x12
225x5
275x3
315x3
365x1
385x2 ******PR******

4 Boards
405x7 *****PR*******
455x3 *****PR*******
500xmiss (bad hand off)
500x1 (non retarded person handing off this time)

2 Boards
405x3 ******PR******

MAchine Shrugs
100x50

 

[Winter]

Wow. Nice numbers & PRs man. Very impressive Raw work!

 

[roccodart440]

I'm stuck at 500 though.

Do any of you guys do rack lockout's?

 

[AngryMuscles]

aye

 

[roccodart440]

what is "aye" in resoponse to?

 

[pullinbig]

CHest (raw work)

45x25
135x12
225x5
275x3
315x3
365x1
385x2 ******PR******

4 Boards
405x7 *****PR*******
455x3 *****PR*******
500xmiss (bad hand off)
500x1 (non retarded person handing off this time)

2 Boards
405x3 ******PR******

MAchine Shrugs
100x50

sometimes you gonna get a bad handoff, just deal with it. if its really bad just rack the weight and start over.

 

[roccodart440]

Agreed.

It was hard to see with one nut in eye socket though.

 

[roccodart440]

Shoulders

Upright rows
95x12x2
135x6x2

Bent over rev flys
4 sets

Side raises
4 sets

I was feeling alitle worn out for some reason. I think I may have a cold.

 

[pullinbig]

Agreed.

It was hard to see with one nut in eye socket though.

its called tea bagging and its part of it.

dont blame mising a lift on your spotters or lift off man. its your responsibilty to make or miss the lift. they are there for your safety. dis them and you could get injured next time you need a spot.

 

[roccodart440]

Actually he is is just a complete asshole in general and got thrown of of the gym by the owner shortly after that. It had nothing to do with the spot, there were other issues with him.

I know what you mean though. Safety 1st. THat's why there were were spotters oin each side of the bar as well.

 

[pretty ricky]

why do you do shoulders on a seperate day from back or chest?doing the way you doing is hitting your shoulders 3 times.and as much as you bench wow them shoulders never get a rest.