Rap Rocky's Log - It ain't over til it's over...

[Rap_Rocky]

I was hoping to pack on weight for the winter and cut during summer, but after a semi-failed attempt, right now I'm focused on getting fit and gain overall strength and endurance. Yesterday, I stocked up on some supplements I ran out of, bought about 2 weeks of groceries, and decided to start up again. Prior to this, I've been researching, creating a workout routine that would help me towards my goal, while leaving me ample time to rest as well as fit in well with my schedule since I work two jobs and go to school. Impossible? No. Do-able? With dedication and perfect time management, I think so. Some incentitives that really motivate me are ROCKY movies (I-V, and the last installment), and listening to music.

My main focus is on getting better grades in school, save up for a car, and getting fit for the summer. And hopefully this log will keep me on my toes. I appreciate all views, comments (good or bad) and support. So far, I feel I started pretty good. I did cardio this morning and plan on going back to the gym later tonight for weights (Back/Shoulder day). Right now, the 3 words I need to drill into my head are consistency, dedication and focus...





"It's not about how hard you hit...it's about how hard you can GET hit and KEEP moving forward. That's how winning is done..."

















Routine I'll be following starting today:


Monday: Upper Body Workout A
Back/Shoulder Muscles

Back Deadlifts – 3 x 10
Underhand Cable Pulldowns – 3 x 12, 10, 8
Weighted back Extensions – 3 x 10-12
Seated Back Rows – 3 x 12, 10, 8
Front DB Shrugs – 3 x 12, 10, 8
Cross Cable Lat Pulldown – 3 x 10 (SS w/ Lat Pull-ups)
DB Overhead Press – 3 x 12, 10, 8
Side DB Raises – 3 x 10 (SS w/ Recline Pull)


Tuesday: Lower Body Workout A
Leg Muscles

Barbell Squats – 3 x 12
Leg Press – 3 x 12, 10, 8
Lying Leg Curls – 3 x 12, 10, 8
Leg Extensions - 3 x 12, 10, 8
Smith machine Calf Raises – 3 x 12, 10, 8 (SS w/ Stationary DB Lunges)
Romanian Deadlift – 3 x 12, 10, 8
Decline Sit-Ups – 3 x 15-20
Knee Raises – 3 x 15-20



Thursday: Upper Body Workout B
Arm Muscles

Barbell Curls Lying on Incline Bench – 3 x 10
Cross Body Hammer Curls – 3 x 10
Overhead Cable Curls – 3 x 12, 10, 8 (SS w/ Close hand Push-Ups)
Close grip Bench Press – 3 x 10 (SS w/ weighted dips)
Front DB tate press – 2 x 15, 1 x 10
Cable Rope Overhead tricep Extension – 3 x 12 (SS w/ Overhand Pull-Ups)
Rope Attachment Hammer Curls – 3 x 12, 10, 8


Saturday: Upper Body Workout C
Abs/Chest Muscles

Decline Press Sit-up – 3 x 15
Dumbbell Chest Press – 3 x 10 (SS w/ Decline Push-ups)
Bent-Arm Barbell Pullover – 3 x 10 (SS w/ Bench Crunches, 15)
Military Press – 3 x 12, 10, 8
Wide Grip Barbell Bench press – 3 x 12, 10, 8
Cable Crossover – 3 x 10 (SS w/ Gorilla Crunch Chin-Ups)
Chest Flyes Machine – 3 x 12, 10, 8
Seated Rope Crunches – 3 x 15-20


(Off Days may include Calisthenics and/or Cardio)

*Absolutely NO MOMENTUM when performing resistance exercises!*

[Rap_Rocky]

Did back and shoulders today. Really wasn't too into it since I forgot to eat prior to the workout, but I did pretty ok. I ate afterwards though, and plan to go harder for tomorrow (legs day).

[Rap_Rocky]

I'm looking for a creatine, but for now, my Nature's Best Isopure and Lipo 6x will have to do as far as supplements are concerned.

[Rap_Rocky]

Second day into it and - so far so good. My back is killing me from yesterday, specifically my lats and traps.

Woke up early, took my Lipo 6x, did about 15 minutes on the bike and 15 minutes on the speed bag and heavy bag, all on an empty stomach. Came home and had 3 eggs, and chicken sausage w/ OJ and a multi-vitamin. I have to go train somebody @ 5:30pm, so I just might come to the gym early and do legs there, so I can get it out the way. Right now, I'm more concerned about when I'm going to fit my meals in, so I'll see as the day progresses....

I'd say I got in about 35g of protein, about 300 cals and about 40g of carbs (from the wheat bread, and Orange juice). I usually take in my highest amount of carbs in the morning and have no more than 20-25g of carbs afterwards, which come from my protein shake and depending on the meals I have (veggies, fruit, peanut butter, milk, etc.)

[Rap_Rocky]

Another well accomplished day of working out. I'm really feeling it in my calves, and hamstrings the most. Diet was pretty decent, but I feel real drained.

Right now, I want to focus on hydrating myself more frequently, to help the transportation of the nutrients I'm brining in. Hopefully I can pull it off tomorrow.

I plan to do progress pics bi-weekly.

[Rap_Rocky]

Last several days passed and so far so good with the consistency of the workout routines. Still having trouble keeping myself fully hydrated, but, just still takes time. Diet has been so/so, just gotta get more meals in. I expect things to only get better for me as the weeks progress.

[Rap_Rocky]

Forgot to mention my stats, but so far,

6'0 - 6'1

191lbs, I'll add more info (bf calculation, etc.) later on..

[Rap_Rocky]

First week passed and it's been pretty decent. Diet has been slacking off slightly, since school came back in session, but at the same time, I hate making excuses for myself. At the very least, I'm still exercising.

At the end of the day, all this is doing is making me more motivated towards my goal. If anybody has motivational tips/techniques that they use and would like to share, feel free to drop 'em.

[Rap_Rocky]

Diet is back on track and I've stacked my supplement cabinet with SizeOn. First day - nice. Idk if it was the supplement or not, but I definitely benched more than I usually do, plus after a chest day, I feel no muscle fatigue or pain. But I'll wait til tomorrow to see how I feel. Best thing about it? No squirts. Finally, a creatine formula that doesn't make juice come out my anus 6x a day...

=)