BigRocco’s BodyBlog

Brave talk from a man who woke up at 4:45 this morning, not so bad considering that I went to bed at 11:30 on a heating pad. Pus…

Off to the gym, then work. It’s a sleep shift working one on one with a pretty fragile guy who spends most of his day naked as a j-bird. So aside from care giving the nude, a nap is around the bend. Until then it’s a giant ass cup of Yerba Mate’ and some cardio for this fat bastard. I’ll up date later.

25 minutes on the elliptical target heart rate 140

10 minutes on the treadmill with a seven minute fat man run at 3.3 mph

Weighed out at 337.8 Do you know that I write my daily weight on my hand? I put it on my left hand but maybe I should switch to my right because that is the culprit that carries the food to my gob (mouth). I’ve also downloaded fitpc from fitday.com It has a lot of bells and whistles for a food diary. At $20.00 it seems worth it. It allows me to enter in my custom goodies (protein mixes, sups, etc.). It calculates my caloric intake, expenditure, nutrients, mood, and much more. It produce a variety of charts, data, and graphs which are all printable. All the things I love and motivate to me spend even more time on the damn computer. Honestly, between this sight and this new tool I feel so much better armed with the right goodies to make this quest a success. I heard about fitday.com from another bodyspace member and tried it online for free. I could see the potential in using this type of food diary. I mean doesn’t every one want to know that they are getting 1124% of their B vitamins?
Shoes feeling better. I’m pretty stoked that I did really good this morning. Showered at the gym and came to work.
Back to the gym for lifting around 3:30 PM Now for you moment of fat man Zen:
Never give up on yourself or anyone else-miracles happen every day.

Every noble work is at first impossible. -Thomas Carlyle

AWWWWWWWWWWWW! I just went to post and lost everything I wrote down. Insert multiple well chosen cuss words here. It was full on ol’ skool Road Warrior…”Just walk away”.

Start 5:10 PM

Overhead press Smith machine: 185 x 2, 115 x 8, 165 x 3

Seated Press Cybex: 100 x 6, 120 x 6, 150 x 6, 170 x 4, 200

Bent over shoulder rolls, 65s x 10

DB fly: 25s x 10, 20s x10 x 2

Standing behind the head bb press: 30 x 10

incline db fly: 35s, 30s, 25s x 10 ea.

BB standing bicep curl:  65 x 5, 70 x 5, 80 x 3, 90 x 2, 100

Milos’ hard core db’s: 10 x10, 5 x 10

Squats: 115 x 5, 185 x 5, 255 x 5, 325 x 3, 375, 255

end 6:30 PM

I knew a while back I was in trouble with my weight when I had to have my closet divided into "fat clothes" and my regular clothes. Now ladies I know you can relate, but for a guy to have to do this, I might as well have put on a pink tu-tu and gone out in public as the "snack fairy" skipping along the way singing "You Spin Me Right Round, Baby Right Round"!

So add that to my long term goals: just say no to FAT CLOTHES. If I have to put on one more Hawaiian shirt and it’s not Aloha Friday, I might as well change my name to Precious Rocco and hit the docks to see if it’s fleet week. Aye Carumba, the horror!
Hit the gym for before breakfast cardio: 20 minutes on the arc trainer, 25 on the elliptical, and 10 on the treadmill with a 6 minute fat man run at 3.3 mph. 55 minutes total with a target heart rate of 130 plus. The new shoes faired better today and decided not to punish my feet with searing voo doo like pain. I tightened them up closer to the ankle which seemed to help. I think being pounded into submission by a 340 lbs gorilla is showing them who’s boss.

I did 100 ab ball curls.

Weighed out at 340.

Back to the gym at 2:00 short lifting session has I headed into work at 3pm

dead lift: 225 x3, 315 x 3, 225 x3

cable cross over: high 20 x 10 (warm up), 40 x10, medium height 40 x 10, and low 40 x 10 making sure to hold and squeeeeeze baby!

Seated triceps arm extension, 30, 70, 90, 100* x 10 each

Lat pull down machine, 150 x 5, 200 x 5, 245* x 2

Seated row, 100, 90, 80, 70, 60, x 10 each

OWWWWWW! I just finished up at the gym for the second time today. My stomach is killing me. I’m laying it on the 100 ab curls on the medium size ball and the crea-shot afterwards.

I slept in this morning and hit the gym for some cardio around 10am. I had my new kicks that came in the mail over the weekend. Bought online through ebay a pair of 10.5 4 E Rebocks (Brooks is my regular brand). They looked great but felt like crap. I’m hoping I just need to break them in. I had to switch machines 4 times to get my 45 minutes in as my feet were on fire the whole time. I didn’t give up and I didn’t surrender.

I came home had my breakfast and shake.

I had to time things just right so I could come into work at 3 today. I packed for the gym to shower there etc.

I took my Super Pump at around 1PM and hit the gym around 1:30

I wanted to do squats today but my lower back was also being a little bitch for some reason. New shoes maybe?

It went down like this:

Barbell rows on the smith machine: 70 x10, 140 x 5, 170* x 3, 70 x 10 (* indicates new personal best NPB)

Leg press: 360 x 50 (5 sets of 10)

Okay, my stomach is relaxing now. Lot’s of gains today.

Now for a quote from the little big book: A Hero In Every Heart, by Spizman and Brown.

pg. 100: The Price. You pay a price for getting stronger. You pay a price for getting faster. You pay a price for jumping higher. You pay a price for staying just the same.

Let extensions: 90, 100, 110* x 10 each

Leg curls: 90, 110, 120* x 10 each

Calf Press: 360 x 25

Over head press on machine: 100, 120, 140, 160* (whole rack!) x 5 each, 160 x 2

Swiss Ball Curl Ups: 100 times

I think that is an old Buddy Rich song.

Off day today. Which is the day that I really feel all the little aches and pains. I did make it to the gym yesterday before work. Pretty proud of that.

I still need to update what I lifting I did on Friday. (Left my list at home, again).

I just have to eat clean today and get some rest. I’m at work but things are pretty casual today.

The new issues of Muscle Mag International is an Ahnold special and has nearly 70 pages of pictures, drawings, his work out plans, etc. If you are a fan of the Govenator this is worth tracking down. Looks like you can order back issues from their page:

Indeed it is. Don’t worry I did make it to the gym yesterday. I had my radio show so I had to combine my cardio and lifting into one session. I of course have left the details at home so I’ll have to post it later. What I can tell you is that I set a new personal best for my bench. My wife took some measurements for me. There were a few changes but I’m still not sure we are doing this correctly. I weighed out yesterday at 340 dead even.
I hit the gym this morning for 15 minutes on the treadmill and 15 minutes on the arc trainer with the pumping handles.

Bench Press: 105 x 10, 195 x 3, 225 x 3, 235 x 2, 245 NPB

Barbell Bicep Curl: 95 9<strong />x 3, 85 x 3, 75 x 3

Close grip seated row: 100 x 10, 80 x 10, 80 x 10, 100 x 10

Cable lat pull down: 100 x 10

DB Shrugs: 65s x 10, 75s x 10, 85s x 10

Bent Over Dumb bell "Elephant Curls" working down the rack 5 per side: 45s, 35s, 30s, 25s, 20s, 15s, 10s, 5s

Lat machine pull down: 190 x 5, 230 x 5, 245 x 2 THE WHOLE STACK! NPB (new personal best)
I was already running late for work so I forgot to weigh out.

In a bit of rush got called into work.

I woke up early and made it to the gym for my pre-breakfast cardio work.

I hit 100 ball crunches at home before I split.

25 minutes on the treadmill with 10 up hill and 5 running 3.3 mph

25 minutes on the elliptical 10 grade and 10 resistance for about 10 minutes.

Hit 100 more ball crunches. I moved up to the wall with my knees against to it to keep the focus on the abs to do the work.

Started the new multi today: Ultra Vita Man. Only two tabs. Also added forskohlii two tabs.

Labrada Lean Body single serving at 2:15 (I was on the run in the mall getting my glasses etc.)

Gaspari Super Pump 250 at 2:45

Off to the gym before going to work.

Seated Press, 50 x 10, 70 x 10, 50 x 10, 40 x 10

Incline Bench Press, 65 x 10, 115 x 10, 115 x 10, 115 x 10, 85 x 10, 65 x 10

Incline DB Fly, 20’s x 10 three sets

Bench Press, 65 x 10, 70 x 10, 105 x 10

Triceps pull down, 35, 45, 55, 65, 60 x 10

Cable Cross Overs, 65 x 10, 65 x 10, 65 x 7, 65 x 5, 50 x 10

Picked up the new Muscle Mag International: Ahnold Special. Pretty damn good read

I really wonder how many dorky titles I’m going to be able to come up with the next few weeks?

I slept in to 5:45 and woke to the 1989 song by The Call "Let The Day Begin…", I had to sit and listen to it and think about it and what it means to my life. My wife popped in (she had an early day too) and gave me the space to be reflective. Now that is a real partner.

"Failing to prepare is preparing to fail." -"Beni" Franklin

Thusly I packed my goodies for the day. Shakes, powders, supplements, water, and clean food.  I didn’t want to slip up like I did yesterday.

I made it to the gym at around 6:20 not to good as I had to be at work at 7AM and its about a 15 minute commute.

Stretched my hammies and quads. I hit the Treadmill for 20. I raised the grade quickly to get the ol’ heart rate up. I figured to break it into 5’s: 5 to warm up, 5 to climb, 5 to run, and 5 to cool down. I was really stoked that I was able to run the 5 (up from 3). When I lost the 79 pounds a few years ago, running on the treadmill was a BIG part of that. I had to start out in incriments until I could run a solid mile. A slow mile but ran none the less. Between 13-16 minutes. Okay, maybe this a mere jog to some but when you’re in the 300 pound range it seems like a marathon.

I didn’t weigh out. I figure I owe myself another 25 minutes of cardio. I’ll need to plan my lifts for the day. Until then it’s classic movie day at work: Pumping Iron. I know what a job.

Here’s the lyrics to  The Call, Let The Day Begin 1989

Here’s to the babies in a brand new world
Here’s to the beauty of the stars
Here’s to the travelers on the open road
Here’s to the dreamers in the bars
Here’s to the teachers in the crowded rooms
Here’s to the workers in the fields
Here’s to the preachers of the sacred words
Here’s to the drivers at the wheel
Here’s to you my little loves with blessings from above
Now let the day begin
Here’s to you my little loves with blessings from above
Now let the day begin, let the day begin
Here’s to the winners of the human race
Here’s to the losers in the game
Here’s to the soldiers of the bitter war
Here’s to the wall that bears their names
Here’s to you my little loves with blessings from above
Now let the day begin
Here’s to you my little loves with blessings from above
Let the day begin, let the day begin, let the day start
Here’s to the doctors and their healing work
Here’s to the loved ones in their care
Here’s to the strangers on the streets tonight
Here’s to the lonely everywhere
Here’s to the wisdom from the mouths of babes
Here’s to the lions in the cage
Here’s to the struggles of the silent war
Here’s to the closing of the age.
Here’s to you my little loves with blessings from above
Now let the day begin
Here’s to you my little loves with blessings from above
Let the day begin
Here’s to you my little loves with blessings from above
Let the day begin
Here’s to you my little loves with blessings from above
Now let the day begin, let the day begin, let the day start

I left work and came home to take a nap. I had taken the heavy duty joint supplement early and figured it knocked me on my butt. I woke up around 5 and nearly wimped out on going to the gym, but then I thought about how lame it would be if I did, as I wouldn’t have something to write about tonight. bodybuilding.com my body blog THANK YOU FOR THE ACCOUNTABILITY!

I read a few articles today about training and about shoulder injuries. A few things I walked away with was to stretch more. I mean like extreme stretching (as found in the Doggcrap lifting system: see FLEX). To warm up the shoulders more before lifting and to add some different lifts to strengthen the area. This means extra time in the gym so be it. I can now do my ab work at home on my own swiss ball as I also bought some flex bands today.

Gaspari Super Pump 250

5:30 gym warm up 30 minutes. This included stretching and a variety of light weighted high rep lifts focusing on the shoulders, rotor cuffs, and deltoids. I used free weights and cables to get a good going at the rotation flexion for both sides.

Smith Machine Seated Over Head Press: 50 x 10, 50 x 5, 50 x 5, 50 x 5, 130, 90 x 5, 90 x 5, 90 x 5

Smith Machine Behind the neck seated press  (I know bad, bad,bad, for most but I’m trying to find a way to work that imbalance in my deltoids that I think is adding to my problems. I was sure to take it easy in the range of motion, controlling the weight etc.) 50 x 10, 50 x 5, 50 x 5

Cybex Overhead Press: 70 x 5, 165 x 4, 150 x 3

Seated DB press, 20s x 10, 25s x 10, 35 x 10

I then ended with more extreme stretching and light high rep lifts

I didn’t add to my cardio load today.

I weighed out at 342.4

End at around 7:15

I came home and did 100 ab curl ups on my large swiss ball, keep my hands occupied by wrapping a heavy tension band around me. Imagine the crunch machine and you get the same idea except the range of motion is more fluid and flexible. The trick is to focus on letting the abs do the work. Then I wrapped my stomach with a heating pad for about 20 minutes. Then the heating pad migrated to my right shoulder for about an hour as I read and watched tele’.

Off to shower, shave, night time shake, supplements, and SLEEP! (Can’t seem to get enough of it).

BY THE WAY I FEEL GREAT!  

45 minutes of cardio before breakfast.

100 swiss ball curl ups

weighed out at 337.7 pounds. I better water up today.

I had a swing shift. I didn’t eat as clean as I should of. I tried to justify it in my mind that I was going to lift after the shift. I won’t do that again.

Gym 9:30 PM

Deadlift: 320, 270 x 2, 180 x 10

Leg extensions: 70 x 3, 85 x 5

Leg curls: 70 x 10, 85 x 20, 100 x 10, 105 x10

Plate leg press: 270 x 25

I then monkeyed around doing a variety of low weight high rep shoulder and trap lifts trying to get up the motivation to do something else.

Triceps pull down: 90 x 5, 50 x 10, 40 x 10 (per arm)

DB lat lifts 20 x 10, 15 x 10

Cable  pull downs for my shoulders (hell if I know what the are called): 30 x 25

Okay, I have to work 7 - 3 tomorrow so it should work out to get in what I need to do.

The massage went great! It’s good to be the king.

The L.M.T. recommended more stretching as my hamstrings were pretty tight. "It is obvious your are working out, but be sure to stretch. Otherwise you did a great job relaxing, you’d be surprised how many people have a hard time doing that." I suppose the snoring tipped her off.

I had a builder’s protein bar, some more mate’, and my Gapari super pump.

5:45 to the gym

Bar bell curl: 45 x10, 65 x 5, 55 x 6, 90, 50 x 5, 40 x 5

Bent over bar bell rows: 90 x 5, 115 x 4, 165, 135 x 2

Incline Bench Press: 100 x 5, 120 x 5, 150 x 5, 170 x 5, 190 x 4, 200 x 3

Squat: 225 x 4, 315 x 5, 365 x 4, 225 x 5

Dumb bell curl: 25/30/35/45 x 5 per arm

Calf raises: 225 x 15

DB Flies: 35s x 5, 20s x 5, 20s x 5

Seated DB curl: 20s x 5

Cable Cross over: 40s x 10, 60 x 5, 50 x 5

Preacher curls cybex: 30 x 5, 35 x 5, 40 x 5, 50 x 5 then one are at a time 30 x 5 twice

Lat pull down cybex: 90 x 5, 150 x 5, 179 x 5, 190 x 5, 200 x 5 (equals a 225 1 rep max)

75 swiss ball curl ups (25 per ball size= "Fat man on a little ball!")

End 7:15

Weighed out at 339.4

I was beat! Pumped but beat. Despite just reading earlier not to over train the biceps I decided to go for it and leave them alone specifically for a few days. I made sure to flex the triceps at full extensions and squeeze them at the top of the contraction. I’m trying to use better form on all my routines. The articles and videos available to us here at bodybuilding.com are such a big help. I mean I suspect most of us know better but we can get complacent in how we approach our lifts.

Almost 3 hours later and I’m still feeling it!

I also read a good article on Discipline which was a good reminder to keep forming a daily attack plan not just for the gym but in all things.

I got a good night of sleep, but it was a drag ass Monday morning. I was the ultimate dink and farted around the house for almost 3 hours before going to the gym for my pre-breakfast work out. I finally broke down and had the two cups of coffee with a dash of soy milk. It didn’t seem to upset my stomach, or give me that morning jolting-kick in the ass. I opted to add in two cups of my old stand by: Yerba-mate. It seemed to help. Then off to the races.
45 minutes on the treadmill. Climbing up hill every 30 seconds until topping it out at 15% grade for a few minutes, then with about 15 minutes left I began to go from 15 to 0 and then running for 2 minutes at a wack and back up again. I ended the main portion with a 3 minute fat man sprint (a piddly 3.1 mph) until the treadmill went into cool down and I slowed down. High heart rate 157, average 129 (lower than normal). I should dig out my cordless heart rate monitor see if I can get a more accurate zone reading.

25 swiss ball crunches x 3 per ball size. I should try to get in another set tonight.

Protein shake with the Goat whey. Water. And now some oatmeal.

I have a massage schedule today. An amazing gift from my wife. She does a great job but it’s worth seeing a licensed massage therapist once and while.