Roccodart440's Workout Log

[roccodart440]

Monday: Chest & Tries

Flat Bench (Raw)
135x10
225x5
275x3
335x3
365x2 +1 forced ***Personal Best***
350x3

3 Boards (Raw)
405x2 +1 forced ***Personal Best***
405x2 +1 forced ***Personal Best***
405x2 +1 forced ***Personal Best***

4 Boards (Raw)
430x1 ***Personal Best***

Incline Bench Skull Crushers
115x12
145x3 +1 Forced
125x6
125x4

And I'm ****ing Spent :thumup

[mister69]

great log..welcome


btw great lifts !

[SteelSouth]

Welcome to the log forum bro...Damn good bench numbers!!

[roccodart440]

Thanks. I want to get 405 raw. 20 more pounds. I should hit it in about a month at this rate. then i'm going to get into a shirt.

[adidamps2]

welcome to the log forum rocco! nice bench numbers bye the way.

[Winter]

Gj man. Like what everyone else said, nice bench work!

[tman55]

Very nice rocco. I like your workout.

[roccodart440]

Very nice rocco. I like your workout.

Super. Now what can I do to get my back to look like yours?

[tman55]

Super. Now what can I do to get my back to look like yours?

LOL. that's easy.....shrink 6" in height.

Keep pullin deads!

[roccodart440]

I am going to do deadlifts tommorrow with my back workout.

[roccodart440]

Back

Pulldowns (wide grip)
90x10
100x10
115x10
130x10
I did all of these ligt but with perfect form. The one gym I work out in doesn't have any way to lock your self down so if you go heavy you come right off the seat.

Deadlifts (sumo style)
135x10
185x6
225x6
275x5
300x2

I need this workout critiqued. I want to build my back and improve deads. I can max at 320.

Lawnmowers
5x5 with 90lbs.

[pullinbig]

Back

Pulldowns (wide grip)
90x10
100x10
115x10
130x10
I did all of these ligt but with perfect form. The one gym I work out in doesn't have any way to lock your self down so if you go heavy you come right off the seat.

Deadlifts (sumo style)
135x10
185x6
225x6
275x5
300x2

I need this workout critiqued. I want to build my back and improve deads. I can max at 320.

Lawnmowers
5x5 with 90lbs.

post a clip.

[tman55]

Back

Pulldowns (wide grip)
90x10
100x10
115x10
130x10
I did all of these ligt but with perfect form. The one gym I work out in doesn't have any way to lock your self down so if you go heavy you come right off the seat.

Deadlifts (sumo style)
135x10
185x6
225x6
275x5
300x2

I need this workout critiqued. I want to build my back and improve deads. I can max at 320.

Lawnmowers
5x5 with 90lbs.

Hey bro

keep doing the deads. you will increase in strength pretty quickly on those if you are just starting to do them. how often you plan on doing back?

i would add some bent over rows and some upright rows and maybe some OH press.....and whatever PB tells you. he purty smart about lifting.

[roccodart440]

post a clip.

Of what? Me doing deadlifts? I don't have a video camera.

[roccodart440]

Hey bro

keep doing the deads. you will increase in strength pretty quickly on those if you are just starting to do them. how often you plan on doing back?

i would add some bent over rows and some upright rows and maybe some OH press.....and whatever PB tells you. he purty smart about lifting.

I do upright rows but I do them on shoulder night. I do back once a week. OH pressis on shoulder night too. I do bent over rows but I don't do them on the same workout as deadlifts because my 2 herniated discs just won;t take the punishment.

[pullinbig]

Of what? Me doing deadlifts? I don't have a video camera.

work it out. vids are a valuable training tool esp if you just getting into pulling.

[blackbeard]

i would do deads first
nothing wrong with doing some light lat work first but i would make it just that LIGHT and then hit it heavy after ur done pulling...

BB Rows are great but they do become difficult to do after pulling because ur using similar muscles as stabilizers

[getfitdoc]

Back

Pulldowns (wide grip)
90x10
100x10
115x10
130x10
I did all of these ligt but with perfect form. The one gym I work out in doesn't have any way to lock your self down so if you go heavy you come right off the seat.

since your pull down machine is light, why not do pull ups?

[roccodart440]

Saterdays bench routine.

I was blessed with the opportunity to workout with none other than John Galagan. He owns his own private gym in my town.

I got into a shirt for the 1st time today. An inzer double ply denim.

ANyway heres how it went.

135x10
225x5
275x3
315x3
365x2
275x5 Full pause on each rep.

3 boards
405x3 *****PR*****
405x3
405x3

4 boards
440x1 *****PR*****
455x1

Shirt
405x1
405x1
455x1

[getfitdoc]

excellent progress. In the 400's now! You're becoming an animal.

that "max bench: 385 Pds Raw" is going to need to be edited soon. :>

[mister69]

nice PR

[pullinbig]

Saterdays bench routine.

I was blessed with the opportunity to workout with none other than John Galagan. He owns his own private gym in my town.

I got into a shirt for the 1st time today. An inzer double ply denim.

ANyway heres how it went.

135x10
225x5
275x3
315x3
365x2
275x5 Full pause on each rep.

3 boards
405x3 *****PR*****
405x3
405x3

4 boards
440x1 *****PR*****
455x1

Shirt
405x1
405x1
455x1

you did full rnage of motion in the shirt? you get the bar to touch?

[adidamps2]

congrats on all the PR's Rocco

[Winter]

Congrats on the PR.

[roccodart440]

you did full rnage of motion in the shirt? you get the bar to touch?

Yes. I went to the chest with a pause with the shirt. It was difficult at first. I didn't have enough weight on the bar and had to try a couple times to get the technique. By the end of the workout I got 405 to touch with no problem.