View Full Version : Von Mann zu Tier - StockRock's Journey
StockRock
02-25-09, 10:46 pm
A new era in my life began over a month ago. New university, new training partner, no distractions are just a few of the variables that have prompted me to begin a new journey. Starting this mid-week is different but here we go...
The week's split:
Mon - Back
Tues - Arms
Wed - Chest
Thurs - Legs
Friday - Shoulders
Sat - Off/Make-up
Sun - Off
Initially Chest was Thursday and Legs were Wednesday but I was so incredibly sore from deadlifts, performing proper squats was near impossible.
Stats:
18 years old
5'5"
184lbs
Weighed 152lbs this time 1 year ago.
Currently Bulking
Training seriously for almost a year now.
NJC_Manhattan
02-25-09, 10:51 pm
welcome brother and hope it works out for you.
StockRock
02-25-09, 10:57 pm
Chest:
Flat Bench:
135x15
185x12
225x8 + rest/pause x 2
245x4 + negative x 1
285x1 + negative x 1
Incline Machine Press (normally Incl. DB but there was a line on the benches):
210x12
245x10
265x8 + negative x 1
285x6 + negative x 1
DB Flyes:
45x12
50x8
55x8
55x4
Arms gave out...
Pec Dec Flyes:
220x10
220x10
220x10
220x10
It was only after I was done when I found out how to stack plates on a machine
Ab work.
4x25
Insane pump and strength gain in contrast to last weeks numbers. I need to find another exercise to replace one of the Flyes.
StockRock
02-25-09, 11:00 pm
Does anyone get bruising around their arms, chest, and shoulders during training?
I have had blood red skin before, but never have I seen dark dark bruises during pumps haha.
Achilles
02-26-09, 7:49 am
Does anyone get bruising around their arms, chest, and shoulders during training?
I have had blood red skin before, but never have I seen dark dark bruises during pumps haha.
Ive never had bruising, but I have had red spotted patches that looked like a rash, more like badges of courage
Does anyone get bruising around their arms, chest, and shoulders during training?
I have had blood red skin before, but never have I seen dark dark bruises during pumps haha.
I get that shit on my shoulders when I do standing calf raises or hack squats.
StockRock
02-26-09, 7:27 pm
Good energy and pump at the beginning today, but died out after squats. Diet was off a bit today so that could be the culprit.
I saw the video of Ox doing squats and relized somewhere along the way I lost my form. So my numbers are lower than usual but my ass was in the grass today.
Leg Extensions:
180x15
210x12
225x10
245x8
Squats (wide stance):
135x15
225x10
315x10
225xfailure
Hack Squats:
3ppsx15
5ppsx12
8ppsx8
Lying Leg Curls:
Didn't happen. I got a back pump that felt like knives digging and twisting. Will make up on Saturday.
Seated Calf Raise
45x20
90x15
110x10
90x10
Not the best numbers by far, but insane pump prior to hack squats.
StockRock
02-26-09, 7:29 pm
Started to integrate EFAs into my diet today. I had my first shot glass of olive oil today, yummy.
StockRock
02-26-09, 7:30 pm
Ive never had bruising, but I have had red spotted patches that looked like a rash, more like badges of courage
Yeah I've always had the "rash" but never bruising. I like it.
StockRock
03-01-09, 5:20 pm
I didn't have time to train on Friday but I caught up on shoulders today.
Seated Military Press:
12 x 135
10 x 155
8 x 180
3.5 x 200
Standing One-Arm Leaning Laterals:
30 x 12
35 x 10
40 x 8
45 x 6
For some reason the light weight on leaning laterals works the shit out of my shoulders. It may be from injury from 5 years of wrestling.
Seated Arnold Press:
40 x 12
50 x 8
55 x 8
60 x 6
Delt Machine Flyes:
130 x 15
150 x 12
170 x 10
190 x 8
It took me a while to figure out the proper weight, I have never really integrated machines into my training splits.
BB Shrugs:
135 x 20
225 x 15
315 x 10
135 x 15
Reverse BB Shrugs superset with DB shrugs:
135 x 12 + 55 x 15
225 x 10 + 65 x 12
225 x 10 + 70 x 10
Finished up with 30 minutes of hill climbs on the bike.
StockRock
03-02-09, 11:56 pm
The university closed for a snow day today which for some reason or another brought people to the gym. The dumbells were scattered and the benches had lines so other than deadlifts, I used machines.
Deadlift:
135 x 10 Warm-up
225 x 10
315 x 8
405 x 6
455 x 4
Lat Pulldowns:
110 x 15 Warm-up
170 x 12
190 x 10
210 x 8
230 x 6
Behind the Neck Pulldowns:
140 x 12
160 x 8
170 x 8
180 x 5
Alternating Iso-Machine Pulldowns:
90 x 12
100 x 10
120 x 8
145 x 6
Alternating Iso-Machine Rows:
2pps x 15
3pps x 12
4pps x 10
5pps x 8 rest/pause + 2
There was no more room for plates..
Cardio
Bike 30min.
Ich bin auf die Jagd gehen Sie nach :D
StockRock
03-03-09, 4:05 pm
Ich bin auf die Jagd gehen Sie nach :D
I'm third generation German so.. sadly it's not my primary language. I believe you said you are going to follow this .. or subscribed lol.
in that case:
danke, der justierte Aufenthalt
ur welcome bro. didn't know u were german ,i just take it at university. said iam gonna hunt you down in the bustn ass contest :D
Nice numbers on the deads bro.
StockRock
03-04-09, 8:38 pm
I have the worst case of jock itch I have ever experienced.. other than classes which I drove to I have been on bed rest all day.
Hope this lotrimin helps..
StockRock
03-05-09, 3:55 pm
I was watching Branch Warren training on MD and decided I would try his workout.
Military Press:
Bar Warm-up
135 x 12
155 x 10
185 x 8
Alternating DB Front Raise:
25 x 16
30 x 16
35 x 14
40 x 12
Lateral Raise:
35 x 15
40 x 12
45 x 9
BB Shrugs:
135 x 20
225 x 15
315 x 12
DB Shrugs
80 x 15
100 x 12
120 x 8
Cable Rope Extentions:
110 x 15
140 x 12
160 x 10
EZ Bar Press Down:
110 x 15
140 x 12
160 x 10
Dips
3 x failure
I have the worst case of jock itch I have ever experienced.. other than classes which I drove to I have been on bed rest all day.
Hope this lotrimin helps..
Damn bro sorry to hear bout the itch, that sucks.
I was watching Branch Warren training on MD and decided I would try his workout.
Military Press:
Bar Warm-up
135 x 12
155 x 10
185 x 8
Alternating DB Front Raise:
25 x 16
30 x 16
35 x 14
40 x 12
Lateral Raise:
35 x 15
40 x 12
45 x 9
BB Shrugs:
135 x 20
225 x 15
315 x 12
DB Shrugs
80 x 15
100 x 12
120 x 8
Cable Rope Extentions:
110 x 15
140 x 12
160 x 10
EZ Bar Press Down:
110 x 15
140 x 12
160 x 10
Dips
3 x failure
Branch is sick, thats my dude. Solid shoulder workout.
StockRock
03-05-09, 11:50 pm
Branch is one strong mf. Incline 405 for reps..
StockRock
03-16-09, 8:59 pm
I was out for a week for spring break. I trained but did not record my numbers.
Today is Monday the 16th - Back
Deadlift:
135 x warm up
225 x 10 raw
315 x 10 raw
405 x 8 w/straps and belt.
455 x 2 w/straps and belt.
Lat Pulldowns:
120 x 15 Warm-up
180 x 12
200 x 10
220 x 8
240 x 6
Single Arm Pulldowns:
110 x 12
120 x 8
130 x 8
140 x 5
Alternating Iso-Machine Pulldowns:
180 x 12
230 x 10
270 x 6 w/ straps
Alternating Iso-Machine Rows:
2pps x 15
3pps x 12
4pps x 10
5pps x 10
Cable Rows:
150 x 12
170 x 10
200 x 8
DONE..
Huge pump today.
StockRock
03-16-09, 9:02 pm
I will be using this thread to give picture updates as I progress. They will mimic the contest thread.
Front R/F:
http://i66.photobucket.com/albums/h2...tfan90/104.jpg
http://i66.photobucket.com/albums/h2...tfan90/124.jpg
Back R/F:
http://i66.photobucket.com/albums/h2...tfan90/107.jpg
http://i66.photobucket.com/albums/h2...tfan90/145.jpg
http://i66.photobucket.com/albums/h2...tfan90/135.jpg
Side R/F:
http://i66.photobucket.com/albums/h2...tfan90/105.jpg
http://i66.photobucket.com/albums/h2...tfan90/118.jpg
Legs R/F:
http://i66.photobucket.com/albums/h2...tfan90/179.jpg
http://i66.photobucket.com/albums/h2...tfan90/164.jpg
tatersalad
03-17-09, 7:31 am
looks like good work StockRock!
pics aren't working for me though
StockRock
03-17-09, 1:43 pm
looks like good work StockRock!
pics aren't working for me though
Thanks tater,
Apparently I cannot just copy and paste from the Contest thread, I will have them up tonight. They are the same.
tatersalad
03-17-09, 1:52 pm
no prob
StockRock
03-17-09, 1:54 pm
Barbell Curls:
45 x 20
65 x 15
85 x 10
95 x 10
*These were incredibly easier than last week. Maybe the diet is back on point or the addition of creatine?
Preacher Curls w/EZ bar.
75 x 15
95 x 12
95 x 10
Alternating Hammer Curls:
60 x 20
70 x 18
80 x 16
90 x 14
Close Grip BP superset w/Alt. DB extentions
135 x 20 & 25 x 20
185 x 15 & 25 x 14
225 x 12 & 25 x 10
225 x 10 & 25 x 10
Kneeling Cable Extensions:
115 x 20
150 x 12
160 x 10
175 x 8
Behind the back Cable Pressdowns:
220 x 15
245 x 15
265 x 10
265 x 10
Forearm Work:
Barbell wrist curls
DB wrist curls
Single arm DB wrist curl
I measured prior training. Both arms grew a half inch in 2 months. I am now 15.5" both arms. Woohoo for progress.
Good work, Stock. I'm definitely sticking around to see what you can do!
StockRock
03-18-09, 8:20 pm
Incline BB Press:
135 x 15
185 x 12
225 x 8
235 x 6 r/p +2 + 1 negative
Flat DB Press:
85 x 15
90 x 13
95 x 10
100 x 8
PD Flyes:
220 x 12
230 x 11
245 x 10
Cable Crossover:
60 x 15
70 x 12
80 x 10 D/S 50 x failure
Bodyweight Dips
3 x failure
SUPERPUMP
Well done, Stock. Some solid chest growth going on
StockRock
03-20-09, 9:14 pm
Squat:
135 x Warm
225 x 10
315 x 8
405 x 6
Leg Ext:
180 x 15
210 x 15
240 x 12
275 x 8
Leg Press (Theisolator?) lol:
Weird machine, did work though.
220 x 15
350 x 10
400 x 8
Calf Work
Training was short but sick, huge pump. I guess I was due to the fact I rushed my sets because my training partner didnt show.
3 hour Rugby practice in 40deg weather and rain was the conditioning for the day.
waslate
03-23-09, 10:27 am
lightweight babyyyyyyy
You left a school who's rugby team just won a national championship to join a team that hasn't really won anything....dissapointed....what position you playing at...I played inside and outside center
Get hyoooooge brah
StockRock
03-23-09, 5:03 pm
Haha I couldn't commit to Radford. Right now I'm a flanker, sometimes hooker.
StockRock
03-23-09, 8:55 pm
Today was a weird day. The weights felt different, I had a pump with zero burn.
Wide High-pulls:
150 x 15
200 x 15
220 x 13
240 x 10
A-bar Close grip High Pulls:
200 x 10
210 x 8
220 x 8
220 x 6 D/S 180 x 10
Machine Rows:
2pps x warmup
3pps x 12
4pps x 10
5pps x 8
Deadlift:
135 x Warmup
225 x 10
315 x 8
405 x 3?
Deads today just didnt feel natural, my lower back was tweaking. Probably from all of the tackling at the Rugby tourney last Saturday.. Oh well get at it next week.
StockRock
03-23-09, 8:57 pm
Creatine loading may be the culprit for the weird vibes? ^^
waslate
03-24-09, 10:35 am
Creatine loading may be the culprit for the weird vibes? ^^
Did you do deads last in your workout? Could just have been worn out from the earlier training.
StockRock
03-24-09, 3:26 pm
Yeah I did, the only gym on campus gets pretty crowded so I couldn't deadlift till the end.
I have created a new stack.. making gains and incredible pumps but I'm not feeling the burn. Had arm day today, same feeling as yesterday.
My current stack:
NO Supplement
Creatine Mono
Animal Omega
Animal Flex
Uni Intra Aid
Arms Today: Standing BB Curls
Bar x Warm
65 x 15
85 x 15
95 x 10
115 x 6
Single Arm Concentratons S/S Single Arm Preachers:
45 x 10 + 45 x 8
50 x 10 + 50 x 8
55 x 8 + 55 x 8
Alt. Hammer Curls:
60 x 15
70 x 12
75 x 10
80 x 8
Triceps:
I forgot to log as I was pressed for time. Typically I supersetted 3 different cable workouts increasing the weight as I went for 20 minutes. Crazy pump.
Solid workouts. Good journey so far.
StockRock
04-06-09, 8:48 pm
I haven't been missing days but I have been plateauing in most lifts. So I altered my routine and found a new training partner. Today's session was insane, definetly broke barriers today.
The new split is entitled 6 days in hell.
Mon - Chest, Triceps, Calves, Abs
Tue - Quads, Hams
Wed - Back, Biceps, Calves, Abs
Thu - Chest, Delts, Triceps
Fri - Quads, Hams, Abs
Sat - Rugby Day
Sun- Back, Biceps, Delts, Calves
StockRock
04-08-09, 9:34 pm
Monday - Chest, Tricep, Calves, Abs
Incline BB
135 x 15
185 x 12
205 x 10
225 x 8
Flat DB
80 x 12
85 x 10
90 x 8
95 x 8
PD Flyes
220 x 10
265 x 8
265 x 8
265 x 6
Dips to Failure
1 x 35
2 x 27
3 x 18
4 x 15
------------------------------
Tues - Legs
Squat
135 x 15
225 x 12
315 x 10
355 x 8
405 x 4
Leg Ext
180 x 15
225 x 10
255 x 8
255 x 8
Hack Squats
3pps x 15
4pps x 15
5pps x 12
6pps x 10
8pps x 8
Leg Curls
90 x 12
110 x 8
110 x 8
125 x 6
-----------------------------------------
Wed - Back, Bicep, Calves, Abs
Deadlifts
135 x Warm
225 x 10
315 x 8
405 x 6
455 x 2
High Pulls
180 x 12
190 x 10
200 x 10
210 x 8
DB Rows
90 x 12
95 x 12
100 x 10
110 x 8
Cable Row
150 x 12
165 x 10
175 x 8
195 x 6
BB Curls
45 x 15
65 x 12
85 x 10
Too be continued..
Aggression
05-05-09, 12:47 pm
Where ya been StockRock? Just stopping in, showing some love for one of the last two remaining men in that contest ...