[Q80_MuscleHed]

are u still looking lean as in ur avatar man ?

[billy d]

nice work Rock, everytime i do the chet/back workouts i have to cut the weight down on everything like 10-20 lbs..but its worth it cause of the real shock i feel like my body gets when i'm done.

[Rocky]

Cheers for the comments guys! My chest feels great today (as in really sore - in a good way) and I can feel it in my back too! Can't wait for tomorrow!

Q80 - think I'm still pretty lean yeah. Been eating 6 meals a day (decent food too!) for about 3 or 4 weeks now, but don't seem to be gaining I don't think. Gonna weigh myself at the end of the month. I think my arms look fuller - they did in the mirror in the gym but then again I was pumped up and that makes a helluva difference with me!
Come to the conclusion that my chest potential is non-existent. I've been training on and off for years now and always stay around the same strngth and size in my chest. Think my genetic make-up in my chest area is just even shitter than the rest of me. I train like hell in the gym (and sensibly) but think I'm reaching that point in my pecs at least - just go no upper or inner pec fibres it seems! Oh well, another challenge to contend with in the pursuit of my ideal!

[mindstar]

It looks like you havelong arms, which makes chest growth a real challenge. I'm the same way, my arms are stupidly thick (almost out of proportion), but my chest is never where I want it. Keep up the good work man, the gains will be all the sweeter because you had to fight for them.

[Rocky]

Cheers for the support man! It's just frustrating putting your all into it and not really getting anywhere no matter what I try. Hopefully bringing up my legs a bit with squats will improve my overall balance and spurt some new growth!

[TrueOutlaw]

work outs looking good rock. keep that head up and keep pounding away at it you'll get that chest the way you want it.

[Rocky]

Cheers for the support. I'm trying!

Right, 2nd session of the new split - shoulders and arms.

Smith Military press: 78lb x 12, 110lb x 10, 171lb x 8, 180lb x 6 (1 w/aid), 200lb x 1
Side DB laterals: 22lb x 10, 39lb x 10, 45lb x 8, 22lb x 10 (really slow)
BB Upright row: 66lb x 10, 100lb x 8, 110lb x 6
DB Shrugs: 66lb x 10, 100lb x 8 (2 sets) - grip!!!, 78lb x 20 - flush set

Standing alt DB Curl: 34lb x 10, 50lb x 9, 55lb x 5
EZ Preachers: 55lb x 10, 78lb x 9, 90lb x 8 ( 2 sets) (2 w/aid) + negs
Concentration curls: 22lb x 15

Skullcrushers: 66lb x 10, 95lb x 10, 100lb x 8
Rope pulldowns: 30lb x 12, 45lb x 10
Dips: x 10, w/55lb x 10, w/61lb x 10

Felt really good again. Definately made the difference not doing bi's after back and tris after chest (particularly tris) - was able to work them fully without already being fatigued at all. Grip is still an issue for bi work - forearms are just so tight and pumped - maybe knock the shrugs on the head cos gripping them DB's pumped the forearms up. Gotta get back into doing my grip and forearm work at the weekends...
Still - good session again though.

Friday - legs on their own...

[Amped]

Seems you are doing quite well on the new split. Good luck and keep it up.

[BigBen]

RoCKY!

Bro u seem to be getting better and better, im glad to see u getting good results. U had a strong ass DB curl as well as a few other thigs u aimed at the right number of reps to bro. Glad this new split is working for u, change when its necessary again. Once u notcie the growth stop switch it up again, or take some time off bro. Besides that TRAIN TRAIN TRAIN YOUR ASS OFF!



Great work


PEACE

[Rocky]

Damn I had nearly 2500 hits on my log before the server crash! :(
Better get this thing back up to date...

20/01/06

Legs:

Leg Ex: 100lb x 12, 150lb x 10, 200lb x 12, x 16
Smith Squat: 157lb x 10, 244lb x 8, 265lb x 8 (w/belt)
Leg Press: 345lb x 10, 485lb x 8, 505lb x 8
SLDL: 220lb x 10, 310lb x 8 (w/straps), 320lb x 4 (w/belt & straps)
Seated Leg Curl: 150lb x 10, 200lb x 12 w/manual resistance
Swapped to single leg - ran out of stack :)
Single leg curl: 100lb x 15, 120lb x 12
Leg Ex: 140lb x 20 pyramidding down to 60lb 10 reps per set, no rest
Leg Press Calf Raise: 265lb x 15, 505lb x 12, 550lb x 9 1/2

500 steps on stepper on tip toes!!

[Rocky]

22/01/06

Chest & Back:

DB Incline: 45lb x 12, 61lb x 10, 84lb x 9 (1 w/aid), 90lb x 5 (2 w/aid)
Seated machine press: 120lb x 10, 180lb x 8, 190lb x 8 (1 w/aid)
BB Decline: 135lb x 10, 198lb x 8, 210lb x 6 (2 w/aid)
Pec Deck: 80lb x 10, 130lb x 9, 140lb x 7 (+negs)

Wide grip lat pulldown: 90lb x 12, 135lb x 10, 195lb x 10, 180lb x 8
BB Row (overhand): 147lb x 10, 232lb x 8 (2 sets) w/straps
Seated cable row: 120lb x 10, 195lb x 8, x 6
Close grip chins: w/22lb x 7, x 6

[Rocky]

24/01/06

Shoulders and arms:

Smith Military Press: 90lb x 12, 133lb x 10, 180lb x 5, x 5, x 4, x 3
DB Side Laterals: 28lb x 10, 45lb x 10, 51lb x 6, 22lb x 12 - really slow
Upright Row: 72lb x 10, 110lb x 8 (2 sets)
Bent over laterals (prone): 22lb x 10, 33lb x 10 (2 sets)

Standing Alt DB Curls: 33lb x 10, 55lb x 7, x 6 - just!
EZ Preachers: 66lb x 10, 90lb x 8 (2 sets)
DB Concentrations: 28lb x 12 (2 sets)

Skullcrushers: 72lb x 10, 100lb x 8 1/2, x 6
Rope Pulldowns: 30lb x 12, 45lb x 10, 60lb x 8
Dips: x 10, w/66lb x 10, w/72lb x 10