BigRocco’s BodyBlog

Pre-work out protien

Plasmavol + Ultimate Orange stack

Warm up bike to gym 7.5 minutes 11-14 mph

Bent over row: 65 x 5, 115 x 5, 165 x 4, 215 x 2, 235, 65 x 10 (fast)

Over head press: 100 x 5, 150 x 5, 165 x 5

barbell curl: 90

preacher curl: 50 x 5, 75 x 3, 95

dumbell curls (down the rack): 45/40/35/30/20 x 10 per side (fast)

standing curl back against the pole with french bar: 45 x 10

farmer’s carry with two dumbells: 90’s, 75’s, 100’s 80 feet round trip

bike back home 8 minutes

Post work out protien

Stacked Plasmavol with Ultimate Orange:

Warmed up with high cable cross overs at 40 per side with multiple rotations. (I’ve also been using resistance tubing throughout the day pulling my shoulders back behind me and various angles).

Moved out of the Smith rack into the good ol’ cage.

Squats: 115 x 8, 185 x 8, 275 x 8, 345 x 5, 395 x 2, 400 x 3

Dead Lifts: 135, 225, 295, 365, and half of a 375 (I was redder than a tomato it’s kinda funny to watch).

Back to the Smith rack for bench press:105 x 10, 195 x 5, 245 x 3, 265 x 3, 275 x 2, 285 x 2 (6 45’s a new personal best for me.)

I then hit a quick 115 about twenty times at various grips as fast as I could just to play it out. Followed by one set of triceps pulldowns at 80 x 10, seated row 80 x 10 and then some weird full torso pull back/stretch while I was there. Then back to the cable cross over for some long pulls at 40. I tried to stretch everything out as much as possible for good lengths of time. It looked a little weird but I didn’t give a f**k, I knew it would help.
I was hoping to hit 1,000 for the big 3. It comes out to 1,040! I guess I need to work towards hitting 1,100. I can do it. I will be squatting 500 soon, with a 400 pound dead lift and easily a 300 pound bench press…hell that makes me a 1,200 pound man!

Thanks for the support and good vibes!  YOU CAN DO IT TOO!

I’ll need to hustle up a spotter and get away from pressing in the Smith rack.

Man it is nice to be back on track. Just about everything fell into place Friday.  I had a good work out. (I’ll log the numbers later). I was pressed for time but I made some small gains and new personal bests that left me feeling like Al Gore won the next election. I’m a bit sore today (Saturday) even though I had a nice massage session yesterday. Despite the spotty lay off this past month, my massage therapist commented on my muscle development since the last time I saw her a few weeks ago. (n.b. check that date) Nothing like a second opinion, considering she’s the only other woman that gets her hands on me. (Plus a third opinion if you count my chiropractor, but he doesn’t "ooh and ah" over me, it’s more like a "grunt and groan" as he’s twice my age and less than half my size. He’s great but I imagine that we look like Master Blaster from Thunderdome.

I’m on my third shot of Plasmavol which I stacked with a sample of Ultimate Orange. I was pretty CANKED going to the gym and it stayed with me most of the day. I was “up” but pretty focused despite the Friday at 5 drive home which I dub “Car-mageddon” and took most of the traffic in stride. People in the “Uge” loose their mind on Fridays going home. The forget how to drive and it blows me away that a town this size has traffic.

We took time out after work to watch our friend’s son’s lacrosse match. It was a bit long but still interesting to watch. It’s a nice combination sport with elements of hockey, soccer, rugby, football, and hurling. Of course it’s like trying to catch a miniature fast pitch baseball in a jock strap tied to a stick, so I was impressed. I knew there is no way I would have been able to play at that age. Me? Armed with a stick and helmet on the field with competitors? That’s why enjoy lifting weights…I don’t play well with others. The only person that gets beat up is me!

Now to duck back into bed for a bit. I’m actually off today! So of course I didn’t sleep in but woke up at around 4:30 AM and spent most of the time reading the forum posts on supplement reviews. Some pretty good testimony for products I’m interested in.

Thanks again for all the support and comments, getting back into the groove is much easier with your help!

Sooooo behind on bloody everything, except work and more work and not enough working out. I’m off the job for the next three days, so plenty of time to eat right, put some miles on my bike, and hit the gym hard and heavy.
I’ve started the Plasmavol on Monday and can tell something is going on. Even if it’s the placebo effect, I was still able to bang out a few more heavy reps. It was a gift so I thought I would try it. Did I all get all rope veiney? I’m a bit heavy for that, but if it helps to kick me a little extra to lift I’ll take it. I need it after the last few weeks of sporadic training. Not every one and every day is the "A" game.
Next move is to clean the slate, take some measurements, and go from there. I don’t get too down on myself when I slip up getting to focused on work and not health. I just get back in the saddle and ride on. My only competitor is myself. That’s the beauty and cruelty of it. I’ve come back from other kinds of cack in my life so this is not a major rager.

My cycling season in not so rainy Eugene, Oregon is under way! I rode in with my to campus to get my cruiser out of the bike locker. Despite a much needed winter overhaul, I inflated the tires and rode home. 7 miles at around 7-9 mph. (My average needs to almost double that…give me a week or so and that much needed tune up.) Last year I put on around 1100 miles. I hope to reach 1500 this season. I’ll have to push it as I’m not riding to school everyday. Eugene has a killer set of bike paths that follow the river. We also have a great riders’ organization: Center for Appropriate Transport or CAT.

www.catoregon.org

A multi facet non profit where members can use their shop, take lessons, ride other type of bikes including recumbent and tandem styles, they have a new and used store, etc. Cat also has a charter school, organic garden program, student podcast, and a magazine. They also participate in local events and provide a very cool bike valet service for some of the bigger out door events.
http://www.oregoncycling.org/

I am very excited that the new season is here. Cycling is a great way to do cardio that isn’t the mouse on the wheel routine.  "ding-ding" said my bicycle bell!

This house sitting gig has really kept me out of the loop on posting and add an 80 hour work week and you can bet my sweet jelly ass that this has been a dud of a week for muscle gain and weight loss. Well, pony up as I get back in the saddle one mo’ time. New month equals new routine. I know my work isn’t going to slow down so I need to schedule smarter. Moving to a 3 day lift schedule vs. 3 day cardio schedule. I’m going to try: Brick’s 3-Day’er from the bodybuilding.com work out data base. It looks like it has the things I want and I can always add anything else.