Building the Rock!

[rocky83]

Ok fellas this is the program I am on. I understand the training is intense considering I am giving the Franco Calumbu's workout a go, but I am eating and resting as best as I can.

STATS:

5 feet 10 inches
214 pounds
13 % body fat

CYCLE:

247.5 mg of Test E every Sunday and Wednesday (For weeks 1 thru 16, I may increase this according to bodies responses)
192.5 mg of Test Cyp every Sunday and Wednesday (For weeks 1 thru 16, I may increase this according to bodies responses)
240 mg of Deca every Sunday and Wednesday (For weeks 1 thru 14, I may increase this according to bodies responses)
20 mg of Dbol in AM every day (For weeks 1 thru 6)
20 mg of Dbol in PM every day (For weeks 1 thru 6)
50 mg of Anadrol an hour and 15 minutes before workout every day (For weeks 1 thru 6)
50 mg of Winstrol in Am every day or hour and 15 min before workout (For weeks 9 thru 16)
50 mg of Winstrol in PM every day or hour and 15 min before workout (For weeks 9 thru 16)
.5 mg of Adex every 3rd day (For weeks 1 thru 16)
Caber on hand
Pct is basic clomid/tomaxifen routine incorporated 2 or 3 weeks after last pin


Diet: This is not exactly what I eat every day, but it is a generalization of what I shoot for.

Morning

1 protein shake
7 egg whites
4 slices of 12 grain bread
1 handful of grapes

Snack #1

1 bag of unsalted peanuts
1 bowl of grape nuts mixed with lowfat vanilla yogurt

Lunch

Two large sandwiches consisting of 12 grain bread, mustard, roasted chicken, cheddar cheese, lettuce, tomatoe
Carrot and celery sticks

Snack #2

Rice cakes coated with peanut butter

Dinner:

This usually consists of a lean meat with loads of veggies. I don't really consume a ton of carbs before I go to bed. I try to cut out carbs after the last meal before work out in evening.


****I incorporate protein shakes through out the day. Usually only 3 a day and this includes a protein shake directly after work out and a protein shake before I go to bed. I don't rely on protein shakes for my primary source of protein. I merely use them as a tool in my nutrition and bodybuilding.

Workout Routine:

This routine as I mentioned earlier in this thread is the Franco Columbu bodybuilding routine. It is a very aggressive routine, but keep in mind I have been lifting seriously either through competitive power lifting or amatuer bodybuilding for 12 years now. Franco Columbu's routine can be found in bodybuilding thread here on BOP! I will begin posting what exercises I am doing with reps and what not tomorrow. I am taking the day off today brothers. If I missed anything and I'm sure I did feel free to post up critique and help a brother out. Rocky out!

[kubes]

What are your goals? Cutting or bulking?

[rocky83]

I want to put on solid muscle, so I guess you would say bulking, but I want it to be more quality muscle.

[kubes]

I want to put on solid muscle, so I guess you would say bulking, but I want it to be more quality muscle.
I would be interested to see the macros with those meals? Not sure you are eating enough?

[rocky83]

I figured the fruit in the morning, tons of vegetables at night, the 12 grain bread, yogurt with grape nuts would have all that in there.

[rocky83]

I could try and incorporate more at lunch?

[kubes]

I could try and incorporate more at lunch?

Can you add more protein to the 2 snack meals? I think lunch has enough

[rocky83]

Yeah I could throw some cliff bars in there?

[kubes]

Yeah I could throw some cliff bars in there?

Cliff bars are loaded with simple sugar. I wouldn't do that if you want a bar go with the quest bar. It's the best bar I have found out there

[kubes]

http://img.tapatalk.com/d/14/06/02/5utaje4y.jpg

[rocky83]

Ok. Yeah I need to pick me up a box of those! I will throw in more protein during snack though. I forgot to mention I incorporate Waxy Maize into my morning protein shake as well.

[kubes]

Ok. Yeah I need to pick me up a box of those! I will throw in more protein during snack though. I forgot to mention I incorporate Waxy Maize into my morning protein shake as well.

Is that waxy maze in the am to break the fast?

[rocky83]

Yeah. I try and get all my carbs in that I need before dinner time.

[kubes]

Yeah. I try and get all my carbs in that I need before dinner time.

I do the same thing brother. Carbs with meals 1-4 and just protein greens plus fats with meals 5,6,7. I figure I just don't need the extra energy from the carbs to sleep

[rocky83]

Exactly. I have been doing that for a while and it has been working out great for me! I didn't mention in the first thread about every supplement I take. I do all the basic stuff like taking Omega's/Liver support/Multi-Vitamins etc.

[kubes]

Are you taking nac? It's a staple for my liver support and it's cheap

[wook]

Have fun my friend! :bbedr:

[rocky83]

Yeah I'm taking NAC and milk thistle

[animal87]

I like old school workouts like Franco's. What time are you gonna train?

If it was me i would eat more meat if possible.

[rocky83]

You can check out Franco's work out schedule under the Body building thread, but I am going to try and follow it as best as I can and adjust with how my body feels. He is doing two a day's quite a few of the days. Working out multiple muscle groups a day. Luckily I have some more free time this summer, so I should be able to get into the gym twice a day and I am will definitely try and get as much to more meat in there. I just don't want to overload my body with protein because my liver is already getting blasted with drol/dbol and then winstrol later. I shoot for atleast 20 to 40 grams of protein over my body weight at a minimum.

[animal87]

I like doubling up like that when I got the time. I did it some earlier this year, too busy now.

[soopafli]

Thats a a fairly long cycle imo If I was looking for quality muscle i would incorporate a large dose of boldenone upwards of 500 a week preferably 750 to 1000 mgs .. boldenone produces slow quality gains of lean muscle that you will keep

[rocky83]

I have always had incredible gains with deca. This will be my 4th cycle with deca and it has never failed me. Always pleased. I have done cycles with boldenone and my body responds a lot better to deca.

[rocky83]

I have also run cycles for much longer than this. I don't recommend it to anyone, but this certainly isn't my first rodeo.

[toppjimie]

Excellent Log Brother.You got everything down pretty good.How did you come to the Dosage?Those are not Rounded off Mg's.I like the Cycle.Good luck Rock

[toppjimie]

I have also run cycles for much longer than this. I don't recommend it to anyone, but this certainly isn't my first rodeo.

HELL YEAH! Im right there with ya brother!My next cycle will be 20 week,long ester cycle

[rocky83]

Excellent Log Brother.You got everything down pretty good.How did you come to the Dosage?Those are not Rounded off Mg's.I like the Cycle.Good luck Rock

Well I actually calculated just using my calculator and multiplying the milligram per milliliter by the actual amout in the syringe. I usually have about 1.1 to 1.2 milliliters per shot and the milligram per milliliter of Test E is 225 mg and for Test Cyp its 175 milligram, so just multiplied those out. It is an odd number, but I write everything down in a little notebook, so I know exactly what I am taking and what dosage, so I can adjust as best as I can.

[rocky83]

AM(Chest & Shoulders): I stuck with basic exercises today to ease into this beast of a workout

1. Incline Bench Press

135 LB x 15 reps
185 LB x 10 reps
225 LB x 10 reps
245 LB x 6 reps
275 LB x 4 reps
135 LB x 15 reps

2. Flat Bench Dumbbell Press

80 LB dumbbells x 10 reps
90 LB dumbbells x 10 reps
100 LB dumbbells x 10 reps
110 LB dumbbells x 8 reps

3. Peck Deck

220 LB x 10 reps
220 LB x 10 reps
220 LB x 8 reps
220 LB x 10 reps

4. Seated Dumbbell Military Press

50 LB dumbbells x 10 reps
60 LB dumbbells x 10 reps
70 LB dumbbells x 10 reps
80 LB dumbbells x 10 reps
90 LB dumbbells x 10 reps

5. Standing Dumbbell Lateral Raises

30 LB dumbbells x 10 reps
35 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
45 LB dumbbells x 8 reps

6. Reverse Fly on Cable Machine (Standing)

20 LB x 10 each shoulder
30 LB x 8 each shoulder
30 LB x 8 each shoulder
30 LB x 8 each shoulder

7. Decline Bench Press

135 LB x 15 reps
225 LB x 10 reps
225 LB x 10 reps
225 LB x 8 reps

8. Starburst

30 LB x 10 reps
35 LB x 10 reps
40 LB x 8 reps
40 LB x 8 reps

9. Weighted Dips (With 45 LB Plate)

3 sets of 15 reps

[studmuffin]

Looks good,I will be starting test e,deca and dbol soon.Same amount of time.

[kubes]

Great training session brother. Do you ever incorporate free weight dumbbell flys, side and lateral raises?

[rocky83]

I do compound side and lateral raises for a burn out exercise for my shoulders and I love dumbbell flys. I just change up the variations all the time. Plus with this franco columbu program I am going to be working out chest again on wednesday already, so conserving a little bit or I would go all out.

[kubes]

That makes sense I agree changing things up often is great for sparking new growth and pushing through Plato's

[rocky83]

Right there with you brother. You will see how I get down in the gym as I post my routines daily. I know you don't mess around and either do I when I am in the gym. It's not social hour for me like it is for a lot of guys in there.

[kubes]

Right there with you brother. You will see how I get down in the gym as I post my routines daily. I know you don't mess around and either do I when I am in the gym. It's not social hour for me like it is for a lot of guys in there.

Exactly I get my iPod going and I get focused. I don't even like to talk in between lifts. I just tell people I will be on the treadmill after I am done training and that's when I am available to talk

[animal87]

You guys are just like me then. Unless I've known you for years I probably wont even know your in the room with me lol.

I like changing things as much as I can too. I try to do something a little diffenrt each week to keep my body guessing, change exercises or reps etc..

[kubes]

I have 3 gyms close by to choose from. It's nice changing up the equipment and scenery as often as I can. It forces me to change my lifts

[rocky83]

Yeah I definitely agree with that. Change of scenery recharges my batteries a little.

[rmkicks]

AM(Chest & Shoulders): I stuck with basic exercises today to ease into this beast of a workout

1. Incline Bench Press

135 LB x 15 reps
185 LB x 10 reps
225 LB x 10 reps
245 LB x 6 reps
275 LB x 4 reps
135 LB x 15 reps

2. Flat Bench Dumbbell Press

80 LB dumbbells x 10 reps
90 LB dumbbells x 10 reps
100 LB dumbbells x 10 reps
110 LB dumbbells x 8 reps

3. Peck Deck

220 LB x 10 reps
220 LB x 10 reps
220 LB x 8 reps
220 LB x 10 reps

4. Seated Dumbbell Military Press

50 LB dumbbells x 10 reps
60 LB dumbbells x 10 reps
70 LB dumbbells x 10 reps
80 LB dumbbells x 10 reps
90 LB dumbbells x 10 reps

5. Standing Dumbbell Lateral Raises

30 LB dumbbells x 10 reps
35 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
45 LB dumbbells x 8 reps

6. Reverse Fly on Cable Machine (Standing)

20 LB x 10 each shoulder
30 LB x 8 each shoulder
30 LB x 8 each shoulder
30 LB x 8 each shoulder

7. Decline Bench Press

135 LB x 15 reps
225 LB x 10 reps
225 LB x 10 reps
225 LB x 8 reps

8. Starburst

30 LB x 10 reps
35 LB x 10 reps
40 LB x 8 reps
40 LB x 8 reps

9. Weighted Dips (With 45 LB Plate)

3 sets of 15 reps

Great workout brother!!

[rocky83]

PM workout (ARMS): this one was rushed a little. Had to hit it hard for about an hour to fit everything in

1. Olympic Barbell Curls

65 LB x 12 reps
95 LB x 10 reps
115 LB x 10 reps
135 LB x 6 reps

2. Incline Bench Dumbbell Curls

35 LB x 10 reps
40 LB x 10 reps
45 LB x 7 reps
45 LB x 8 reps

3. Standing Cable Curls

Setting 6 x 15 reps
Setting 8 x 10 reps
Setting 10 x 10 reps
Setting 12 x 10 reps

4. Standing Cable Tricep Extensions w/ Straight Bar

140 LB x 15 reps
160 LB x 10 reps
180 LB x 10 reps
200 LB x 10 reps

5. Cable Kick Backs

30 LB x 10 reps
40 LB x 10 reps
50 LB x 10 reps

6. Dumbbell Overhead Single Arm Tricep Extensions

25 LB x 10 reps
30 LB x 10 reps
40 LB x 8 reps

7. Supinated Dumbbell Curls

35 LB x 10 reps
42.5 LB x 10 reps
50 LB x 10 reps

8. One Handed Tricep Extension on Cable (Supinated, Pronated, Standing to the side)

30 LB x 10 x 10 x 10 reps
40 LB x 10 x 10 x 10 reps
50 LB x 10 x 10 x 10 reps

9. Standing Bent Over Concentration Curls

35 LB x 10 each arm
40 LB x 10 each arm
40 LB x 10 each arm

10. Cable w/ Rope Tricep Extensions

110 LB x 15 reps
120 LB x 10 reps
130 LB x 10 reps
140 LB x 10 reps

[rocky83]

AM Workout (Back)

1. Dumbbell Rows

80 LB x 10 reps
90 LB x 10 reps
100 LB x 8 reps
110 LB x 8 reps

2. Lat Pulldowns

165 LB x 10 reps
180 LB x 10 reps
195 LB x 10 reps
210 LB x 8 reps
225 LB x 6 reps

3. Hammer Strength Iso-Lateral Front Lat Pulldown

90 LB x 12 reps
180 LB x 10 reps
230 LB x 8 reps

4. Seated Cable Rows

180 LB x 10 reps
195 LB x 8 reps
210 LB x 6 reps
225 LB x 6 reps

5. Lat Sweeps

120 LB x 12 reps
130 LB x 10 reps
140 LB x 10 reps
150 LB x 10 reps

* Weighted sit ups in between sets of some exercises
* Regular dips in between sets of some exercises

[kubes]

I am loving this log brother! Nice work

[rocky83]

PM Workout (Legs): Had to hurry on this one because I have in-laws visiting the new place we just moved into.

1. Back Squats w/ Olympic Bar

135 LB x 10 reps
225 LB x 10 reps
315 LB x 8 reps
225 LB x 10 reps

2. Squat Rack

4 plates on each side x 10 reps
5 plates on each side x 10 reps
6 plates on each side x 6 reps
7 plates on each side x 6 reps

3. Leg Curls

95 LB x 10 reps
110 LB x 10 reps
125 LB x 10 reps
140 LB x 10 reps

4. Seated Calf Raises

90 LB x 25 reps
135 LB x 10 reps
135 LB x 10 reps
90 LB x 25 reps

5. Leg Extensions (Single Leg)

55 LB x 12 reps each leg
70 LB x 10 reps each leg
85 LB x 10 reps each leg
100 LB x 10 reps each leg

[rocky83]

PM Workout (Chest and Shoulders)

1. Flat Bench w/ Olympic Bar

135 LB x 15 reps
225 LB x 15 reps
275 LB x 7 reps
315 LB x 4 reps
335 LB x 2 reps
225 LB x 10 reps

2. Incline Bench Dumbbells

80 LB Dumbbells x 10 reps
90 LB Dumbbells x 10 reps
100 LB Dumbbells x 10 reps
110 LB Dumbbells x 6 reps

3. Cable Flys

Setting #9 x 15 reps
Setting #11 x 10 reps
Setting #12 x 10 reps
Setting #13 x 10 reps

4. Olympic Bar Standing Military Press (It is important that you don't bounce or use momentum with your legs to push up. That takes away from your shoulders!!!!!!!)

135 LB x 10 reps
155 LB x 6 reps
165 LB x 4 reps
135 LB x 8 reps

5. Seated Shoulder Press Machine

110 LB x 10 reps
125 LB x 10 reps
140 LB x 8 reps
155 LB x 6 reps

6. Elevated Standing Reverse Fly (These are a staple in my shoulder workouts. It really hits your posterior deltoids, which I think are the toughest to hit, but once you work on them they really make your shoulders pop out.)

30 LB x 10 each shoulder
30 LB x 10 each shoulder
40 LB x 10 each shoulder
40 LB x 10 each shoulder

7. Alternating Dumbbell Press on Flat Bench

50 LB x 10 each pec
60 LB x 10 each pec
70 LB x 10 each pec
80 LB x 10 each pec

8. Scaption Raises

20 LB Dumbbells x 10 reps
25 LB Dumbbells x 10 reps
27.5 LB Dumbbells x 8 reps

9. Cable Incline Flys

Setting #7 x 10 reps
Setting #8 x 10 reps
Setting #9 x 10 reps
Setting #10 x 10 reps

10. Cable Lateral Raises

30 LB x 10 each shoulder
40 LB x 10 each shoulder
50 LB x 8 each shoulder

[rocky83]

By the way I am up 5 LBS at almost 2 weeks into it.

[rocky83]

6/5 PM Workout (ARMS)

1. Traditional Dumbbell Bicep Curls

35 LB x 10 reps each arm
40 LB x 10 reps each arm
45 LB x 10 reps each arm
50 LB x 10 reps each arm
60 LB x 8 reps each arm

2. Seated Preacher Curl

75 LB x 10 reps
95 LB x 10 reps
115 LB x 8 reps
135 LB x 6 reps

3. Hammer Curls w/ Dumbbells

35 LB x 10 reps each arm
40 LB x 10 reps each arm
45 LB x 10 reps each arm
50 LB x 10 reps each arm

4. Close Grip Flat Bench w/ Olympic Bar

135 LB x 12 reps
185 LB x 10 reps
225 LB x 6 reps
135 LB x 15 reps

5. Kick Backs

30 LB x 12 reps
40 LB x 10 reps
50 LB x 10 reps
60 LB x 6 reps

6. Concentration Curls w/ Dumbbells

30 LB x 10 reps each arm
35 LB x 10 reps each arm
40 LB x 8 reps each arm
45 LB x 8 reps each arm

7. Seated Overhead Tricep Extensions compounded w/ Overhead Tricep Extensions w/ 45 LB Plate (10x)

80 LB x 12 reps
90 LB x 10 reps
100 LB x 10 reps

8. Tricep Pushdowns on Increased Moment Arm Cable

80 LB x 12 reps
90 LB x 10 reps
100 LB x 10 reps
110 LB x 6 reps

9. Supinated Tricep Extensions

40 LB x 15 reps
50 LB x 10 reps
60 LB x 10 reps
70 LB x 10 reps

***13 days into cycle and I am starting to feel the orals that I am taking. Lifts are up and my muscles are recovering a lot quicker. No more sluggish feeling in the gym!

[rocky83]

6/6/2014 AM Workout (LEGS)

1. Squat Rack

4 plates each side x 10 reps
5 plates each side x 8 reps
6 plates each side x 6 reps
7 plates each side x 6 reps

2. Front Squats

135 LB x 10 reps
155 LB x 8 reps
185 LB x 6 reps
135 LB x 10 reps

3. Leg Curl Machine

115 LB x 10 reps
130 LB x 10 reps
145 LB x 8 reps
160 LB x 4 reps

4. Leg Extensions (Single Leg)

55 LB each leg x 10 reps
70 LB each leg x 10 reps
85 LB each leg x 10 reps
100 LB each leg x 8 reps

5. Standing Calf Raises (Machine)

300 LB x 20 reps
315 LB x 20 reps
330 LB x 15 reps
345 LB x 15 reps
360 LB x 15 reps

**6 sets of Crunches performed throughout workout
**Regular dips performed throughout workout

I will try and post of pics up of myself this weekend to show the progress I have been making so far.

[kubes]

Nice leg workout brother!

[rocky83]

6/6/2014 PM Workout (BACK)

1. Olympic Barbell Rows (Pronated Grip)

135 LB x 10 reps
155 LB x 10 reps
185 LB x 8 reps
205 LB x 6 reps
225 LB x 4 reps
135 LB x 10 reps

2. Lowered Reverse Cable Flys

Setting #4 x 15 reps
Setting #5 x 10 reps
Setting #6 x 10 reps
Setting #7 x 10 reps

3. Lat Pulldowns

180 LB x 10 reps
195 LB x 10 reps
210 LB x 8 reps
225 LB x 6 reps

4. Hammer Strength Iso-Lateral Row (Pronated Grip)

45 LB each side x 20 reps
90 LB each side x 12 reps
135 LB each side x 10 reps
160 LB each side x 8 reps

5. I don't know the proper name for this exercise, but I call them "Scapula Flexes". I sit on the seated cable row using a wide grip bar and flex my scapula together to try and hit my rhomboids.

135 LB x 12 reps
150 LB x 10 reps
165 LB x 10 reps
185 LB x 10 reps

6. Lat Sweeps w/ Free Motion Machine

Setting #9 x 12 reps
Setting #11 x 10 reps
Setting #13 x 10 reps

[rocky83]

6/7/2014 AM Workout (CHEST/SHOULDERS)

1. Flat Bench Dumbbells

80 LB Dumbbells x 10 reps
90 LB Dumbbells x 10 reps
100 LB Dumbbells x 10 reps
110 LB Dumbbells x 10 reps
120 LB Dumbbells x 8 reps

2. Hammer Strength Iso-Lateral Incline Press

45 LB Each Side x 20 reps
90 LB Each Side x 12 reps
135 LB Each Side x 10 reps
160 LB Each Side x 5 reps

3. Decline Bench Press w/ Olympic Bar

135 LB x 15 reps
225 LB x 10 reps
275 LB x 8 reps
225 LB x 10 reps

4. Incline Flys (Pronated Grip)

40 LB Dumbbells x 10 reps
45 LB Dumbbells x 10 reps
50 LB Dumbbells x 8 reps
50 LB Dumbbells x 8 reps

5. Arnold Press

50 LB Dumbbells x 10 reps
60 LB Dumbbells x 10 reps
70 LB Dumbbells x 8 reps
70 LB Dumbbells x 8 reps

6. Front & Side Lateral Raises (Compounded)

20 LB Dumbbells x 10 reps
25 LB Dumbbells x 10 reps
25 LB Dumbbells x 10 reps

7. Hammer Strength Iso-Lateral Bench Press

45 LB each side x 20 reps
90 LB each side x 10 reps
135 LB each side x 6 reps
90 LB each side x 12 reps

8. Upright Rows on Cables

100 LB x 15 reps
110 LB x 10 reps
130 LB x 10 reps
140 LB x 10 reps

[rocky83]

6/9/2014 AM Workout (ARMS)

1. Olympic Barbell Curls

65 LB x 10 reps
95 LB x 10 reps
115 LB x 10 reps
135 LB x 6 reps
145 LB x 4 reps
95 LB x 10 reps

2. Incline Dumbbell Curls

35 LB Dumbbells x 10 reps
40 LB Dumbbells x 10 reps
45 LB Dumbbells x 8 reps
50 LB Dumbbells x 6 reps

3. One Handed Preacher Curls w/ Preacher Curl Bar on Preacher Bench

25 LB x 10 reps
25 LB x 10 reps
30 LB x 8 reps
30 LB x 8 reps

4. Tricep Extensions w/ Rope Attachment

120 LB x 12 reps
130 LB x 10 reps
140 LB x 10 reps
150 LB x 10 reps

5. Overhead Single Arm Tricep Extensions

25 LB Dumbbells x 10 reps
30 LB Dumbbells x 10 reps
35 LB Dumbbells x 10 reps
35 LB Dumbbells x 10 reps

6. Supinated Dumbbells Curls

35 LB Dumbbells x 10 reps
40 LB Dumbbells x 10 reps
45 LB Dumbbells x 10 reps
55 LB Dumbbells x 6 reps

7. Skull Crushers w/ Olympic Bar Compounded w/ Close Grip Press and Inside Tricep Extensions

65 LB x 12 reps
95 LB x 10 reps
105 LB x 8 reps
105 LB x 8 reps

8. Pronated Single Hand Tricep Pushdowns w/ Cable Machine

40 LB x 15 reps
50 LB x 12 reps
60 LB x 12 reps
70 LB x 10 reps
80 LB x 10 reps

[kubes]

That's a good looking arm session. I love those skull crushers. Nothing builds my tri's like them

[rocky83]

6/9/2014 PM Workout (LEGS)

1. Back Squats

135 LB x 10 reps
225 LB x 10 reps
315 LB x 8 reps
365 LB x 6 reps
225 LB x 8 reps

2. Seated Calf Raises

90 LB x 20 reps
100 LB x 15 reps
100 LB x 16 reps
100 LB x 18 reps
100 LB x 20 reps

3. Leg Extensions (Single Leg)

70 LB x 10 reps
85 LB x 10 reps
100 LB x 8 reps
115 LB x 6 reps

4. Single Leg Squats

25 LB on each side x 10 reps
25 LB on each side x 10 reps
25 LB on each side x 10 reps

5. Leg Curls

110 LB x 10 reps
125 LB x 10 reps
140 LB x 10 reps
155 LB x 6 reps

6. Calf Machine

80 LB x 20 reps
100 LB x 20 reps
120 LB x 20 reps

[rocky83]

6/10/2014 AM Workout (BACK)

1. Dumbbell Rows

80 LB Dumbbells x 10 reps
90 LB Dumbbells x 10 reps
100 LB Dumbbells x 10 reps
110 LB Dumbbells x 8 reps
110 LB Dumbbells x 8 reps

2. Standing Cable Rows

90 LB x 12 reps
100 LB x 10 reps
110 LB x 10 reps
120 LB x 10 reps
140 LB x 8 reps

3. Lower Reverse Flys w/ Cable Machine

Setting #5 x 10 reps
Setting #6 x 10 reps
Setting #7 x 10 reps
Setting #8 x 8 reps

4. Lat Pulldowns

195 LB x 10 reps
210 LB x 8 reps
225 LB x 6 reps
240 LB x 6 reps

5. Seated Cable Row

180 LB x 10 reps
195 LB x 8 reps
210 LB x 8 reps

6. Hammer Strength Iso-Lateral Front Lat Pulldown

90 LB each side x 10 reps
90 LB each side x 10 reps
90 LB each side x 10 reps
90 LB each side x 10 reps

***Decline sit ups and dips throughout work out

[wook]

Nice work my friend!

[kubes]

Nice back workout bet you got a good pump going

[rocky83]

Yeah brother. My back is really starting to grow. Really getting those bat wings going!

[kubes]

Yeah brother. My back is really starting to grow. Really getting those bat wings going!

Very nice over the years back has became probably my favorite muscle group to work

[rocky83]

6/11/14

AM Workout (CHEST/SHOULDERS)

1. Flat Bench w/ Olympic Barbell

135 LB x 15 reps
225 LB x 15 reps
275 LB x 8 reps
295 LB x 8 reps
315 LB x 6 reps
225 LB x 12 reps

2. Flat Bench Dumbbell Flys

40 LB Dumbbells x 10 reps
45 LB Dumbbells x 10 reps
50 LB Dumbbells x 10 reps
60 LB Dumbbells x 8 reps

3. Incline Bench Press

135 LB x 12 reps
185 LB x 10 reps
225 LB x 8 reps
245 LB x 6 reps
135 LB x 15 reps

4. Hammer Strength Iso-Lateral Decline Press

90 LB each side x 15 reps
135 LB each side x 10 reps
160 LB each side x 8 reps
160 LB each side x 8 reps

5. Seated Military Dumbbell Press

60 LB dumbbells x 10 reps
70 LB dumbbells x 10 reps
80 LB dumbbells x 10 reps
90 LB dumbbells x 8 reps

6. Side Lateral Raises

32.5 LB dumbbells x 10 reps
35 LB dumbbells x 10 reps
40 LB dumbbells x 8 reps
45 LB dumbbells x 8 reps

7. Posterior Delt Flys

30 LB x 12 reps
40 LB x 10 reps
50 LB x 10 reps

8. Upright Rows Compounded w/ Pushing Outward At Contracting Position w/ Preacher Curl Bar

35 LB x 10 reps
45 LB x 10 reps
55 LB x 8 reps

9. Flat Bench Dumbbells

80 LB dumbbells x 10 reps
90 LB dumbbells x 10 reps
100 LB dumbbells x 8 reps
110 LB dumbbells x 7 reps

10. Front Raises w/ Cable Machine

30 LB x 10 reps
40 LB x 10 reps
50 LB x 8 reps


PM Workout (ARMS)

1. Dumbbells Curls

60 LB dumbbells x 10 reps
50 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
35 LB dumbbells x 12 reps

2. Standing Bent Over Concentration Curls

35 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
45 LB dumbbells x 8 reps
50 LB dumbbells x 8 reps

3. Cable Curls (Supinated)

45 LB x 12 reps
60 LB x 10 reps
70 LB x 10 reps
80 LB x 8 reps

4. Skull Crushers w/ Olympic Bar

95 LB x 10 reps
105 LB x 8 reps
115 LB x 6 reps
115 LB x 6 reps

5. Tricep Extensions w/ Rope Attachment

120 LB x 15 reps
130 LB x 12 reps
140 LB x 10 reps
150 LB x 10 reps
160 LB x 10 reps

6. Standing Concentration Curls w/ Incline Bench

35 LB dumbbells x 10 reps
35 LB dumbbells x 10 reps
40 LB dumbbells x 8 reps
40 LB dumbbells x 10 reps

7. Supinated, Pronated, and Side Grip Tricep Extensions w/ Single Handle

40 LB x 10 x 10 x 10
50 LB x 10 x 10 x 10
60 LB x 10 x 10 x 6

[wook]

Keep it up Rocko! :QJMVGSXcv3fpf.jpg:

[soopafli]

I like old school workouts like Franco's. What time are you gonna train?

If it was me i would eat more meat if possible.

Im with my brotha tha animal on that get carnivorous

[soopafli]

6/11/14

AM Workout (CHEST/SHOULDERS)

1. Flat Bench w/ Olympic Barbell

135 LB x 15 reps
225 LB x 15 reps
275 LB x 8 reps
295 LB x 8 reps
315 LB x 6 reps
225 LB x 12 reps

2. Flat Bench Dumbbell Flys

40 LB Dumbbells x 10 reps
45 LB Dumbbells x 10 reps
50 LB Dumbbells x 10 reps
60 LB Dumbbells x 8 reps

3. Incline Bench Press

135 LB x 12 reps
185 LB x 10 reps
225 LB x 8 reps
245 LB x 6 reps
135 LB x 15 reps

4. Hammer Strength Iso-Lateral Decline Press

90 LB each side x 15 reps
135 LB each side x 10 reps
160 LB each side x 8 reps
160 LB each side x 8 reps

5. Seated Military Dumbbell Press

60 LB dumbbells x 10 reps
70 LB dumbbells x 10 reps
80 LB dumbbells x 10 reps
90 LB dumbbells x 8 reps

6. Side Lateral Raises

32.5 LB dumbbells x 10 reps
35 LB dumbbells x 10 reps
40 LB dumbbells x 8 reps
45 LB dumbbells x 8 reps

7. Posterior Delt Flys

30 LB x 12 reps
40 LB x 10 reps
50 LB x 10 reps

8. Upright Rows Compounded w/ Pushing Outward At Contracting Position w/ Preacher Curl Bar

35 LB x 10 reps
45 LB x 10 reps
55 LB x 8 reps

9. Flat Bench Dumbbells

80 LB dumbbells x 10 reps
90 LB dumbbells x 10 reps
100 LB dumbbells x 8 reps
110 LB dumbbells x 7 reps

10. Front Raises w/ Cable Machine

30 LB x 10 reps
40 LB x 10 reps
50 LB x 8 reps


PM Workout (ARMS)

1. Dumbbells Curls

60 LB dumbbells x 10 reps
50 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
35 LB dumbbells x 12 reps

2. Standing Bent Over Concentration Curls

35 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
45 LB dumbbells x 8 reps
50 LB dumbbells x 8 reps

3. Cable Curls (Supinated)

45 LB x 12 reps
60 LB x 10 reps
70 LB x 10 reps
80 LB x 8 reps

4. Skull Crushers w/ Olympic Bar

95 LB x 10 reps
105 LB x 8 reps
115 LB x 6 reps
115 LB x 6 reps

5. Tricep Extensions w/ Rope Attachment

120 LB x 15 reps
130 LB x 12 reps
140 LB x 10 reps
150 LB x 10 reps
160 LB x 10 reps

6. Standing Concentration Curls w/ Incline Bench

35 LB dumbbells x 10 reps
35 LB dumbbells x 10 reps
40 LB dumbbells x 8 reps
40 LB dumbbells x 10 reps

7. Supinated, Pronated, and Side Grip Tricep Extensions w/ Single Handle

40 LB x 10 x 10 x 10
50 LB x 10 x 10 x 10
60 LB x 10 x 10 x 6
damn rock you gettin down son!!

[rocky83]

Thanks for the kind words soopafli! Brother I want to really get into body building and possibly take it competitively. I think that I have the proper build for it if I can stay disciplined and determined.

[toppjimie]

You got some Serious Routines Rocky.I would die trying one,lol I see your progression in your logs.Looking good bro

[rocky83]

6/12/2014

AM Workout (BACK/LEGS)

1. Bent Over Olympic Bar Rows

135 LB x 10 reps
155 LB x 10 reps
185 LB x 8 reps
205 LB x 8 reps
135 LB x 12 reps

2. Seated Cable Rows

180 LB x 10 reps
195 LB x 10 reps
210 LB x 10 reps
225 LB x 8 reps

3. Lat Pulldowns w/ Dual Cable Cross Machine

Setting #13 x 17 reps
Setting #16 x 12 reps
Setting #19 x 10 reps
Setting #21 x 12 reps

4. Lat Sweeps

130 LB x 12 reps
150 LB x 10 reps
160 LB x 10 reps
170 LB x 10 reps

5. Leg Press

3 plates each side x 10 reps
4 plates each side x 10 reps
5 plates each side x 8 reps
6 plates each side x 8 reps
4 plates each side x 12 reps

6. Calf Raises (Seated)

90 LB x 20 reps
100 LB x 18 reps
115 LB x 12 reps
115 LB x 18 reps
125 LB x 17 reps

7. Leg Curls

125 LB x 10 reps
140 LB x 10 reps
155 LB x 10 reps
170 LB x 6 reps

8. Leg Extensions (Single Leg)

115 LB x 8 reps
100 LB x 10 reps
85 LB x 12 reps
70 LB x 15 reps

[Clark Kent]

Thanks for the kind words soopafli! Brother I want to really get into body building and possibly take it competitively. I think that I have the proper build for it if I can stay disciplined and determined.

If the mind can conceive, the body can achieve!

[PAiN]

Hell yea you are killing it bro! Keep it up and you will be on the stage in no time.

[rocky83]

Hell yea you are killing it bro! Keep it up and you will be on the stage in no time.


^^^^Thanks brother! I give BOP a bunch of credit for getting me to where I am at! You and everyone else on here have been a blessing for me!

[soopafli]

Thanks for the kind words soopafli! Brother I want to really get into body building and possibly take it competitively. I think that I have the proper build for it if I can stay disciplined and determined.

Im wanting to compete to I think I have the size and frame im 5'10/ 240 no way and nowhere close to done I really dont wanna get b8gger than 255 just wanna be chiseled my abs are coming in now already and I have a lean mass log to run for lightnin coming up ..

[kubes]

Just keep in mind getting on stage requires getting down to about 3% bf. those last couple weeks before the show carb depleting and water depleting are miserable. You will be dreaming of food and water. It's a blast watching your body change during the 2-3 weeks precomp ;)

[rocky83]

Just keep in mind getting on stage requires getting down to about 3% bf. those last couple weeks before the show carb depleting and water depleting are miserable. You will be dreaming of food and water. It's a blast watching your body change during the 2-3 weeks precomp ;)


^^^I am willing to endure that. I think I have been kind of prepared for something like that because I wrestled for 12 years and was constantly dieting and dehydrating myself to cut weight.

[rocky83]

6/13/2014

PM Workout (CHEST/SHOULDERS)

1. Flat Bench w/ Olympic Bar

135 LB x 20 reps
225 LB x 15 reps
275 LB x 8 reps
315 LB x 6 reps
325 LB x 3 reps
225 LB x 10 reps
135 LB x 15 reps

2. Incline Dumbbells

80 LB dumbbells x 10 reps
95 LB dumbbells x 10 reps
105 LB dumbbells x 8 reps
110 LB dumbbells x 8 reps

3. Incline Flys (Pronated)

40 LB dumbbells x 10 reps
45 LB dumbbells x 10 reps
55 LB dumbbells x 8 reps
60 LB dumbbells x 6 reps

4. Incline Bench Press

135 LB x 15 reps
185 LB x 10 reps
225 LB x 10 reps

5. Cable Flys (Dual Cable Cross Machine)

Setting #10 x 12 reps
Setting #12 x 12 reps
Setting #14 x 10 reps

6. Military Dumbbell Press (Seated)

70 LB dumbbells x 10 reps
80 LB dumbbells x 8 reps
90 LB dumbbells x 8 reps
90 LB dumbbells x 8 reps

7. Standing Military Press w/ Olympic Bar

135 LB x 10 reps
135 LB x 10 reps
135 LB x 10 reps

8. Lateral & Front Raises Compounded

25 LB dumbbells x 10 x 10
30 LB dumbbells x 10 x 10
30 LB dumbbells x 10 x 10

***Seated Calf Raises throughout some sets

[kubes]

Nice training session! You like pyramiding your training?

[rocky83]

Nice training session! You like pyramiding your training?


^^^Yeah I found it works for me really well. It might not work for the next guy, but it helps me get my reps in and heavy lifting all in the same.

[kubes]

^^^Yeah I found it works for me really well. It might not work for the next guy, but it helps me get my reps in and heavy lifting all in the same.

As long as you are tearing the muscle tissue that's all that matters. People have different ways of doing it but it doesn't matter as long as you find what work for you. For me what i have found is that its important to change my rep ranges often every 4-6 weeks

[rocky83]

6/16/2014

AM Workout (Chest/Shoulders)

1. Incline Bench Press

135 LB x 15 reps
185 LB x 12 reps
225 LB x 12 reps
275 LB x 6 reps
295 LB x 2 reps
185 LB x 18 reps

2. Flat Bench Dumbbells

90 LB dumbbells x 10 reps
100 LB dumbbells x 10 reps
110 LB dumbbells x 10 reps
120 LB dumbbells x 8 reps

3. Cable Flys (Dual Cable Cross Machine)

Setting #12 x 10 reps
Setting #13 x 10 reps
Setting #14 x 10 reps
Setting #15 x 10 reps

4. Seated Dumbbell Military Press

70 LB dumbbells x 10 reps
80 LB dumbbells x 10 reps
90 LB dumbbells x 8 reps
95 LB dumbbells x 6 reps

5. Front Raises w/ Cable Machine

30 LB x 10 reps
40 LB x 10 reps
50 LB x 10 reps
60 LB x 6 reps

6. Starburst (Cable Cross Machine)

Setting #6 x 10 reps
Setting #7 x 10 reps
Setting #8 x 10 reps
Setting #9 x 8 reps

7. Hammer Strength Iso-Lateral Incline Press

90 LB each side x 20 reps
135 LB each side x 10 reps
160 LB each side x 4 reps
90 LB each side x 16 reps


PM Workout (ARMS)

1. Incline Curls

50 LB dumbbells x 10 reps
45 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
35 LB dumbbells x 12 reps

2. Olympic Barbell Curls

95 LB x 10 reps
115 LB x 10 reps
135 LB x 6 reps
145 LB x 4 reps
65 LB x 15 reps

3. Supinated Curls

35 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
45 LB dumbbells x 10 reps
50 LB dumbbells x 10 reps

4. Kickbacks w/ Cable

30 LB x 15 reps
40 LB x 10 reps
50 LB x 10 reps
60 LB x 10 reps

5. Tricep Extensions w/ Rope Attachment

120 LB x 15 reps
130 LB x 10 reps
140 LB x 10 reps
150 LB x 10 reps

6. Seated Overhead Tricep Extensions w/ Dumbbell Compounded w/ Overhead Tricep Extensions w/ 45 LB Plate

90 LB dumbbell x 10 x 10
90 LB dumbbell x 10 x 10
90 LB dumbbell x 10 x 10

[rocky83]

6/18/2014

PM Workout (Chest/Shoulders)

1. Flat Bench

135 LB x 20 reps
225 LB x 15 reps
275 LB x 8 reps
315 LB x 4 reps
335 LB x 2 reps
345 LB x 2 reps
225 LB x 13 reps

2. Incline Dumbbells

90 LB dumbbells x 10 reps
100 LB dumbbells x 10 reps
110 LB dumbbells x 6 reps
110 LB dumbbells x 8 reps

3. Hammer Strength Iso-Lateral Decline Press

90 LB each side x 20 reps
135 LB each side x 12 reps
180 LB each side x 8 reps
90 LB each side x 20 reps

4. Incline Flys (Dual Cable Cross Machine)

Setting #7 x 12 reps
Setting #8 x 10 reps
Setting #9 x 10 reps
Setting #10 x 10 reps

5. Arnold Press

60 LB dumbbells x 10 reps
70 LB dumbbells x 8 reps
70 LB dumbbells x 8 reps

6. Side Lateral Raises

30 LB dumbbells x 10 reps
35 LB dumbbells x 10 reps
40 LB dumbbells x 8 reps

7. Upright Rows

115 LB x 10 reps
135 LB x 8 reps
145 LB x 8 reps
115 LB x 15 reps

8. Military Press On Knees w/ Smith Machine

45 LB on each side x 10 reps
55 LB on each side x 10 reps
65 LB on each side x 8 reps
75 LB on each side x 6 reps