SuperRockit SL 5x5

[zedhed]

Re: My journal and pre cycle prep

Thanks Brother Zed! yeah he had been sick for a couple years now but he made to 83 which aint to bad.

I normally wouldn't superset those but kinda wanted to get out of there, saved a little time.

I wasn't gonna post those but I wanted to give an idea of where I was at and where I am heading. After my accident I was in pretty bad shape, one cool thing about being laid up in bed for a couple months is my messed up shoulders and other ailments that I had b4 the accident where also given time to heal. So I have been able to hit it pretty hard now that my strength is coming back!

Thanks again Zed, youve been a great help in keeping me motivated!

Always welcome brother. Just glad to be able to pass it all on.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Always welcome brother. Just glad to be able to pass it all on.

Typically back squats hit your posteiror chain, meaning mid and lower back, butt and hams. Front squats hit the quads much more.
So if you can do both then by all means do both.
The thing I love about Front squats is that they do so much good for ailing knees and you get such gr8 quad development out of them.
I would not do them on the same day. Instead alternate days.

I did notice that they didnt put so much pressure on my knees. I will start alternating them in next week! It is nice to know how to do them correctly now. My buddy was a huge help! Legs where killin today!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep



Day 14

It was Rob Zombie day at the gym today!

Shoulders and Biceps today so here is the breakdown.

miltary press-120x10,130x10,140x8

DB press-40x10,45x8,50x8

DB side laterals-20x8, 22.5x8, 25x8

BBL curls-70x8,80x8,90x8

Alt DB curls-40x8,45x8,50x6

Finished off with 30min cardio just enough to get some blood pumping in my legs so I could get a good stretch in. Man legs were sore today I am getting a caliper test tomorrow to see where my bodyfat % is at. Which I am curious to see what that number is cause I can definitely tell I am leaning out. I will post that and others stats tomorrow which is the halfway mark of this stack.

 

[coreygb]

Re: My journal and pre cycle prep

Looking great in here. Its awesome that you are bouncing back from that leg surgery. Keep it up!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Thanks brother! Yeah Ive broke a few bones in my day but breaking the femur in two has got to be the worst yet. The cool thing now is I got a 1/4" rod from my hip to my knee so not gonna be very easy to break again

Thanks for the support!

 

[zedhed]

Re: My journal and pre cycle prep

It was Rob Zombie day at the gym today!
Hey I didnt even know I like RobZombie. Really love the chikas too!!


Shoulders and Biceps today so here is the breakdown.

miltary press-120x10,130x10,140x8
Is this machine or BBL bro?

DB press-40x10,45x8,50x8

DB side laterals-20x8, 22.5x8, 25x8
WOW very good numbers here bro.

BBL curls-70x8,80x8,90x8

Alt DB curls-40x8,45x8,50x6
Also here.

Finished off with 30min cardio just enough to get some blood pumping in my legs so I could get a good stretch in. Man legs were sore today

I am getting a caliper test tomorrow to see where my bodyfat % is at. Which I am curious to see what that number is cause I can definitely tell I am leaning out. I will post that and others stats tomorrow which is the halfway mark of this stack.
You can also get your own caliper bro. AccuMeasure. Cheap and it works.
Dam nice numbers in your workout bro good job!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

It was Rob Zombie day at the gym today!
Hey I didnt even know I like RobZombie. Really love the chikas too!!

haha yeah Zombie kicks ass gets me goin in the gym....

Shoulders and Biceps today so here is the breakdown.

miltary press-120x10,130x10,140x8
Is this machine or BBL bro?

I do these with a BBL I am not using machines for anything anymore everything is done free weight.

Alt DB curls-40x8,45x8,50x6
Also here.

Finished off with 30min cardio just enough to get some blood pumping in my legs so I could get a good stretch in. Man legs were sore today

I am getting a caliper test tomorrow to see where my bodyfat % is at. Which I am curious to see what that number is cause I can definitely tell I am leaning out. I will post that and others stats tomorrow which is the halfway mark of this stack.
You can also get your own caliper bro. AccuMeasure. Cheap and it works.
Dam nice numbers in your workout bro good job!

I have a 2 calipers and one is a accumeasure How many spots do you take measurement? I didnt get a chance to get to the gym yesterday. I would like to just do it myself anyway.

Thanks again brother I have been working hard! I think you will be surprised by the b4 and after pics if things keep going the way they are.

 

[zedhed]

Re: My journal and pre cycle prep

I just do the one measurement that the Accumeasure tells bro. Works for me.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day-15 Legs were still a little sore from all the squats on leg day! So I took it easy..

Day-16 Woke up feeling pretty good it was chest and tricep day.

135x10 WU, 165x8, 205x8, 225x6

Dips- +25lbs 3x6 finally got my belt!

Incline Bench- 145x8, 165x8, 185x8

skullcrushers- 60x8, 65x8, 70x6

over head db ext- 55x8, 60x8, 65x6

30 min cardio on spin bike

Felt pretty good though out the whole work out. I think the thing I notice the most from the Anabeta is the boost in endurance. The Alpha T2 is definitely helping get rid of stubborn fat around my midsection and chest area and the oxyelite keeps me awake lol easy to get my heart rate up and I sweat like a pig during during the whole workout and cardio! I also did my own caliper test and came up with 15% which by looking in the mirror that sounds right I thought when I got the test done last time at the gym that they may have been a little low I thought I was more around 16%. Anyway at least now I will have something to go off of from now till day 30.

 

[zedhed]

Re: My journal and pre cycle prep

Looking good all up in here bro!