Rock's road to the Europa

[overburdened]

Re: Rock's road to the Europa

Yes physique and yes I'm gonna be working the hell outta those too. I think the lack of separation in the above pics has a lot to do with being flat from Keto for so long and no carb load. There is a lot more separation now that I'm not so depleted.

Do you have workout suggestions for midsection?

weighted ab execises.. but dont let the hip flexors get involved.. that will give you some mass on the abs.. stay away from the obliques, they get PLENTY of work on other execises.. and you do not want your waist bigger,.. then your back will look smaller and you will look blockier.. hit those abs hard, exhale hard on each concentric phase..... you can put a finger on each ab while doing crunches(non weighted) to cause more neural recruitment.. but work with the weight plenty to get some thickness to each ab muscle

[overburdened]

Re: Rock's road to the Europa

Wow. 2 weeks of crap has really taken its toll. Ive got so much water on me it's cutting circulation off to my toes. Can't even wear my wedding ring. This is insane. Definitely not a step in the right direction.

I've officially been off all but 2 supplements for 5 days now and my body is freaking out. Have been cheating way too much too. I've blown up to 235 lb when I competed at 209 just two weeks ago. Insane!!

We're trying to get my body to regulate the water on its own, so this week gonna keep pushing water and no missed workouts!! Even if I gotta do them at 10:00 pm. I'm getting them in.

Gonna be a stiffer ride than I thought.

RS

rebound water from depletion,, it is common.. dandelion root will help, and watching sodium/// also, distilled water, and lots of it.. flushes excess from your body, just like the last week before the show... if neither of those are sufficient, hctz is a very good mild diuretic... also potassium sparin.. not harsh at all.. you know where you can get plenty of those bro

[Rocker44]

Re: Rock's road to the Europa

dam bro that suck to hear. take it easy, heal up then hit it hard.

[RockShawn]

This injury is going to take a lot longer to heal than I wanted to. Not sure really how this is going to affect My prep overall, but it is definitely affecting me mentally not being able to lift. Try to stick to the diet and stay with some cardio and see what happens I may have already gained too much weight back to even make the Europa at this point. I'm a little mopey, but I'm actually getting to spend a lot more quality time with my family so it's definitely worth it I may just need to postpone anyway maybe this is a sign.

[RockShawn]

Well I have to admit, training and diet has sucked up to this point. Fatigue has completely consumed me. water retention is stupid. One day dry the next day cankles. I can't figure it out.

Today is a new day. I made some compound changes yesterday and took my ECA stack and some black coffee this morning an I was on the treadmill by 5:20.

I've got 4 weeks to try and turn this around. If it doesn't work I'll set sights on a different show. This battle with fatigue and water retention has absolutely killed me.

TO BE CONTINUED...

[RockShawn]

Consistency. Fasted cardio today. Have decided to go to continuous change cardio. That's my term don't google it...yet. My body seems to respond to change more-so than the same ole thing, so, a couple of days I'll do fasted cardio on the treadmill, then switch to fueled sprints, then switch to fasted HIIT, then to fueled LISS on the bike...etc. the theory is solid, well see if it gets me rolling.

227 this morning after being up to 233 on Monday. Water seems to be more under control now. Energy is increasing

[Anabolic5150]

Re: Rock's road to the Europa

Looks like a solid plan in place, you and Jake know what to do. So keep your head down, volume up and kick some ass Brother!!!

[BABY1]

Re: Rock's road to the Europa

Keep it going!

[BABY1]

Re: Rock's road to the Europa

[RockShawn]

Keep it going!

Thanks baby. I know I haven't been posting quite as often here, I've just been trying to get a lot of things straightened out in my life. Work is been extremely busy too. The training is actually been going well specially this last week I finally got back into lifting. Cardio has been great I switched up my cardio program a little bit to incorporate some sprints and it's really starting to show. The carb cycling diet is definitely pulling through for me as well.

I'm down to 220 pounds from 227 last Saturday so little over 7 pounds of weight loss in a week and I can see that it's all through the abdomen area everything else was still pretty dry and shredded. I'll post up pictures by the end of the week but things are really starting to look good. I may just make the show after all.

On a side note, today I have to change my status to 39 years old today.

[Miss Springsteen]

Re: Rock's road to the Europa

Thanks baby. I know I haven't been posting quite as often here, I've just been trying to get a lot of things straightened out in my life. Work is been extremely busy too. The training is actually been going well specially this last week I finally got back into lifting. Cardio has been great I switched up my cardio program a little bit to incorporate some sprints and it's really starting to show. The carb cycling diet is definitely pulling through for me as well.

I'm down to 220 pounds from 227 last Saturday so little over 7 pounds of weight loss in a week and I can see that it's all through the abdomen area everything else was still pretty dry and shredded. I'll post up pictures by the end of the week but things are really starting to look good. I may just make the show after all.

On a side note, today I have to change my status to 39 years old today.

Happy Birthday Rockshawn!! i hope thats what you meant haha

You are kicking ass but thats nothing new! Keep killing it and i will continue to follow..

[RockShawn]

Happy Birthday Rockshawn!! i hope thats what you meant haha

You are kicking ass but thats nothing new! Keep killing it and i will continue to follow..

Thank you miss! Yeah that's right ole RockShawn turns 39 today. I'm definitely feeling it. I'm really sore from getting back to lifting this week, but I'm still pushing. This time around is been really tough, some life situations changed and it's made it a little bit more difficult to train and get ready for another show.

[Anabolic5150]

Re: Rock's road to the Europa

Happy Birthday my friend!!!

Life will throw you some curves at times, how you respond to them is the true test of your character. I know in my heart that you will handle them just fine. Enjoy the day Brother!!!

[RockShawn]

Happy Birthday my friend!!!

Life will throw you some curves at times, how you respond to them is the true test of your character. I know in my heart that you will handle them just fine. Enjoy the day Brother!!!

Thank you buddy. You know I wish everyone the best today and everyday of their lives. Don't take things for granted and live life to its fullest.

[RockShawn]

Alright, it's time for an update finally! This last week was just absolutely crazy. So much going on and still trying to train just nuts. I switched this week to a seven day carb cycle. It's a little different than your normal three-day high low medium carb cycle, but it seems to have been extremely effective.

220.2lbs down from 227.8 last sat.

I'm 20 days out, and feel like I look better than I did at 10 days out for the last show. My muscles are full I'm still very vascular and the fat has just really seemed to melt off of me. I should come in extremely low body fat and I'm going to get the drying out right this time.

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