ERock’s road to the stage

[pistonpump]

I was asking because u didn't mention it in original post. Tren e still in ? What's your weight now?

 

[ERock5]

I was asking because u didn't mention it in original post. Tren e still in ? What's your weight now?

Nope dropping the tren as of today and bringing in eq. Weight was 203 this morning but I hit a low of 199 on this cut

 

[b-boy]

Diet?

 

[Cdubw44]

Yeah I want to see your diet. Probably oddly familiar to mine.

 

[ERock5]

Diet?

Just reversed out of diet yesterday so food will start increasing as we go but as of right now diet is a training day/ non training day diet
Training day
Meal 1 250 gram liquid egg whites 1 whole egg and 80 grams of oats
Meal 2 180 grams lean ground beef, 160 grams potatoes, 50 grams greens
Meal 3 180 grams chicken breast 200 grams white rice
Meal 4 180 grams chicken breast, 200 grams white rice, 80 grams pineapple
Intra shake- 10 grams eaas, 15 grams glutamine, 10 grams creatine, 30 grams carbs
Post workout shake 50 grams of whey 60 grams of carbs from rice based cereal
80 grams on leg day
Meal 5 180 grams red meat, 150 grams potatoes 1 whole egg 2 cups greens
Meal 5 on leg day is cheat meal (steak dinner/ sushi dinner/ burger and frie dinner)

Non training day is similar minus the shakes and some carbs with a little more fats

 

[ERock5]

Yeah I want to see your diet. Probably oddly familiar to mine.

Does it look pretty familiar? lol

 

[Cdubw44]

Does it look pretty familiar? lol

Yep. I don’t knock it man - it works.

 

[ERock5]

Yep. I don’t knock it man - it works.

Simple, basic, but very effective.

 

[ERock5]

Badass leg workout tonight! Between the knee sleeves and the little food bump felt like Superman in the gym lol.

And mission accomplished blew every bit of definition out of my legs and legs were shaking walking out of the gym. Going to be a very productive rebound and offseason! Leg day food cheat meal food porn coming up later
Afternoon workout

Thursday, Dec 04, 2025 at 4:59pm



Hip Adduction (Machine)

Set 1: 180 lbs x 11

Set 2: 170 lbs x 10

Set 3: 160 lbs x 8



Hip Abduction (Machine)

Set 1: 150 lbs x 12

Set 2: 150 lbs x 12

Set 3: 150 lbs x 10



Squat (Smith Machine)

Set 1: 135 lbs x 10

Set 2: 315 lbs x 10

Set 3: 315 lbs x 10



Seated Leg Curl (Machine)

Set 1: 187.5 lbs x 9

Set 2: 175 lbs x 8

Set 3: 150 lbs x 12



Leg Press Horizontal (Machine)

Set 1: 390 lbs x 12

Set 2: 410 lbs x 12



Romanian Deadlift (Barbell)

Set 1: 225 lbs x 12

Set 2: 225 lbs x 15



Leg Extension (Machine)

Set 1: 187.5 lbs x 12

Set 2: 187.5 lbs x 11



Seated Calf Raise

Set 1: 100 lbs x 15

Set 2: 100 lbs x 15

Set 3: 100 lbs x 15

 

[ERock5]

Push day
Really not the best workout. Pre workout meal timing and everything was off. Had to rush through the workout and cut sets short. Not very much rest at all between sets. My sister in law last minute invited us to the grizzlies game tonight so basically had to rush like a mad man to get my workout in. Got it done though

Push

Friday, Dec 05, 2025 at 3:16pm



Butterfly (Pec Deck)

Set 1: 300 lbs x 14

Set 2: 275 lbs x 12

Set 3: 250 lbs x 12



Single Arm Triceps Pushdown (Cable)

Set 1: 80 lbs x 15

Set 2: 80 lbs x 13

Set 3: 70 lbs x 15



Incline Bench Press (Smith Machine)

Set 1: 275 lbs x 8

Set 2: 255 lbs x 10



Lateral Raise (Dumbbell)

Set 1: 45 lbs x 14

Set 2: 45 lbs x 12



Bench Press (Smith Machine)

Set 1: 275 lbs x 6

Set 2: 225 lbs x 9



Rear Delt Reverse Fly (Machine)

Set 1: 212.5 lbs x 15

Set 2: 212.5 lbs x 12



Cable Fly Crossovers

Set 1: 70 lbs x 11



Chest Dip

Set 1: 15 reps

 

[ERock5]

Pull day!
So the way I’m tracking progress this time around is by working sets. I’ve started using the Hevy app instead of pen and paper going to see how I like it.
Pull
Saturday, Dec 06, 2025 at 4:40pm

Single Arm Lat Pulldown
Set 1: 170 lbs x 12
Set 2: 170 lbs x 11

Hammer Curl (Dumbbell)
Set 1: 65 lbs x 10
Set 2: 65 lbs x 8

Single Arm Cable Row
Set 1: 150 lbs x 12
Set 2: 150 lbs x 11

Bent Over Row (Barbell)
Set 1: 275 lbs x 12
Set 2: 295 lbs x 8

Seated Incline Curl (Dumbbell)
Set 1: 30 lbs x 12
Set 2: 30 lbs x 10

Seated Row (Machine)
Set 1: 300 lbs x 12
Set 2: 275 lbs x 10

Bicep Curl (Barbell)
Set 1: 100 lbs x 10
Set 2: 90 lbs x 10

Rack Pull
Set 1: 365 lbs x 7

 

[ERock5]

Delts and upper back
I’d say mission accomplished delts are on fire right now lol. Doing my cardio now then birthday party and grocery shopping. Been a busy weekend. Ready to get back on a more laid back schedule

Delts and upper back
Sunday, Dec 07, 2025 at 1:32pm

Lateral Raise (Cable)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 14
Set 3: 50 lbs x 13

Upright Row (Barbell)
Set 1: 155 lbs x 12
Set 2: 155 lbs x 10
Set 3: 155 lbs x 8

Shoulder Press (Machine Plates)
Set 1: 250 lbs x 13
Set 2: 250 lbs x 10
Set 3: 200 lbs x 15

Rear Delt Reverse Fly (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Lateral Raise (Machine)
Set 1: 120 lbs x 12
Set 2: 120 lbs x 12

Shrug (Barbell)
Set 1: 245 lbs x 15
Set 2: 245 lbs x 12

 

[ERock5]

Arms and legs
Killer progress across the board today. Strength is definitely on the rise. Got another food increase today as well burned right through the last increase.
Arms and legs

Monday, Dec 08, 2025 at 6:09pm



Hip Adduction (Machine)

Set 1: 180 lbs x 13

Set 2: 180 lbs x 10

Set 3: 170 lbs x 9



Hip Abduction (Machine)

Set 1: 162.5 lbs x 15

Set 2: 162.5 lbs x 14

Set 3: 162.5 lbs x 14



Preacher Curl (Machine)

Set 1: 170 lbs x 8

Set 2: 150 lbs x 11

Set 3: 150 lbs x 8



Hack Squat (Machine)

Set 1: 340 lbs x 8

Set 2: 320 lbs x 9

Set 3: 270 lbs x 10



Triceps Pushdown

Set 1: 170 lbs x 15

Set 2: 170 lbs x 15

Set 3: 170 lbs x 13



Seated Leg Curl (Machine)

Set 1: 187.5 lbs x 9

Set 2: 175 lbs x 11

Set 3: 162.5 lbs x 11



Bicep Curl (Cable)

Set 1: 170 lbs x 10

Set 2: 170 lbs x 8

Set 3: 150 lbs x 10



Skullcrusher (Barbell)

Set 1: 110 lbs x 11

Set 2: 110 lbs x 10

Set 3: 0 lbs x 0



Pinwheel Curl (Dumbbell)

Set 1: 55 lbs x 10

Set 2: 55 lbs x 9



Seated Calf Raise

Set 1: 100 lbs x 18

Set 2: 100 lbs x 16

Set 3: 100 lbs x 13

Set 4: 100 lbs x 12

 

[ERock5]

Leg day baby! Smoked the log book today big time. Had a drop of 4 lbs over the last 2 days but strength still went up big time. So metabolism is just on fire.

Legs

Thursday, Dec 11, 2025 at 6:01pm



Hip Adduction (Machine)

Set 1: 180 lbs x 15

Set 2: 180 lbs x 12

Set 3: 180 lbs x 9



Hip Abduction (Machine)

Set 1: 162.5 lbs x 20

Set 2: 162.5 lbs x 18

Set 3: 162.5 lbs x 17



Squat (Smith Machine)

Set 1: 340 lbs x 8

Set 2: 315 lbs x 11

Set 3: 315 lbs x 9



Seated Leg Curl (Machine)

Set 1: 187.5 lbs x 10

Set 2: 175 lbs x 10

Set 3: 162.5 lbs x 12



Leg Press Horizontal (Machine)

Set 1: 430 lbs x 13

Set 2: 430 lbs x 10



Romanian Deadlift (Barbell)

Set 1: 225 lbs x 12

Set 2: 275 lbs x 8



Leg Extension (Machine)

Set 1: 187.5 lbs x 19

Set 2: 187.5 lbs x 12



Seated Calf Raise

Set 1: 100 lbs x 21

Set 2: 100 lbs x 19

Set 3: 100 lbs x 15

Legs will no longer be the weak point in the physique. A year from now at this rate they will be my strongest feature if anyone’s into betting. I’ll take you up on it

 

[ERock5]

Push day
Everything clicking like it should. Getting strong just gotta be patient and let the growth happen. Killer pump and workout though!
Push
Friday, Dec 12, 2025 at 5:38pm

Butterfly (Pec Deck)
Set 1: 300 lbs x 15
Set 2: 275 lbs x 16
Set 3: 275 lbs x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 80 lbs x 18
Set 2: 80 lbs x 17
Set 3: 80 lbs x 17

Incline Bench Press (Smith Machine)
Set 1: 275 lbs x 10
Set 2: 255 lbs x 12

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 12
Set 2: 45 lbs x 13
Set 3: 45 lbs x 12

Bench Press (Smith Machine)
Set 1: 275 lbs x 7
Set 2: 245 lbs x 11

Rear Delt Reverse Fly (Machine)
Set 1: 212.5 lbs x 15
Set 2: 212.5 lbs x 13

Cable Fly Crossovers
Set 1: 70 lbs x 12
Set 2: 60 lbs x 10

Chest Dip
Set 1: 15 reps
Set 2: 18 reps

 

[Brocksamson2.0]

What class are you planning on competing in?

 

[ERock5]

What class are you planning on competing in?

Honestly man I don’t know much about it. My plan is to let coach make all those decisions when the time comes. But I figure classic is where I’d fit best

 

[Brocksamson2.0]

Honestly man I don’t know much about it. My plan is to let coach make all those decisions when the time comes. But I figure classic is where I’d fit best

im asking because you'll need to prioritize your legs if you hope to be competitive in classic or bodybuilding

 

[ERock5]

im asking because you'll need to prioritize your legs if you hope to be competitive in classic or bodybuilding

Yeah legs are main priority right now. I didn’t train them hardly at all when I first started lifting so they are way behind. I’m hitting them hard now and figure they will grow pretty easily

 

[ERock5]

Pull day
Just checking boxes and lifting heavy. Sleep is really good right now enjoying that lol. Tweaked my elbow Monday doing skullcrushers. Thought it was better but I guess I re triggered it last night. So going to make sure avoid movements that bother it to much.

Pull
Saturday, Dec 13, 2025 at 1:45pm

Single Arm Lat Pulldown
Set 1: 170 lbs x 15
Set 2: 170 lbs x 12

Hammer Curl (Dumbbell)
Set 1: 65 lbs x 10
Set 2: 65 lbs x 8

Single Arm Cable Row
Set 1: 160 lbs x 14
Set 2: 160 lbs x 12

Bent Over Row (Barbell)
Set 1: 295 lbs x 10
Set 2: 295 lbs x 8

Seated Incline Curl (Dumbbell)
Set 1: 30 lbs x 12
Set 2: 30 lbs x 10

Seated Row (Machine)
Set 1: 300 lbs x 15
Set 2: 300 lbs x 10

Bicep Curl (Barbell)
Set 1: 100 lbs x 10
Set 2: 90 lbs x 10

Rack Pull
Set 1: 365 lbs x 8