ThE ROCH's MISSION to his first contest with LAYNE NORTON !

**adamrochester** · 01-13-2011, 04:11 AM

ok guys my names Adam Rochester - teen age natural bodybuilder been training with Layne Norton for a while now my comp is next year in Australia at the inba and anb in the teenage division i turned 19 on the 18th on this month right now im doing a mini cut for the summer

down below are some pictures at my peak of my bulk i was 94.4kg

my best lifts were

bench 253lb x1
squat 375lb x1
dead 463lb x1

i have another journal at bodybuilding.com and musculardevelopment.com
http://forums.musculardevelopment.co...h-LAYNE-NORTON-!

http://forum.bodybuilding.com/showth...hp?t=122737411

ive attacthed some pictures of me when i was 94.4kg

im currently doing a cut im down to 85.6kg

ive uploaded some vids to these were while i was dieting !

ill post my first training day today

speed benchpress 132 x 3 8 sets

flat db press 66 x10 x10 x10

dips body weight x 12 x12 x12

cable cross overs 70 each side x15 x15

i always stretch my chest after hypertrophy on chest feels so god dam good and because my posture isnt that great i need to get my shoulders back i get my mate to hold each arm down for 20 secs -1 min god dammm haha feels good man

dumbell shoulder press 55x8 x8 x9

cable side lateral raises 40 x 12 x10

machine seated lateral 110 x 12 x 12 drop to 51 x 12

bent over dumbell laterals 33x10 x10

dumbell shrugs 110's x 8 x9 i try to get these as high as i can and squeez the hell out of my traps

bang all good mad sess !

**adamrochester** · 01-13-2011, 04:13 AM

sorry guys this message board is a bit different to the one sim used to

how do i upload vids ?

**fltallpaul** · 01-13-2011, 08:57 AM

Originally Posted by adamrochester

sorry guys this message board is a bit different to the one sim used to

how do i upload vids ?

Get the URL from your video...which looks like this...

[nomedia="http://www.youtube.com/watch?v=tmyzZ5v3nME"]YouTube - stiff leg deadlift[/nomedia]

take everything out except for what's after the = sign

tmyzZ5v3nME

now when posting a message look up and see the TUBE button, this is a shortcut for posting this

Now all you do is put the last piece of the URL in the middle

Take out any space and you have this...

**fltallpaul** · 01-13-2011, 08:59 AM

Take out any space and you have this...

**adamrochester** · 01-13-2011, 09:20 PM

thanks man !!!!

had another one of those **** days lethargic and felt sleepy or well it will be over soon

and to make it worse i did legs to

legs

8 sets speed deadlifts 1 reps 258 lb

jump squats 20 15 secs rest

leg extension 245 x 12 x12 x12
ss

standing calf raise 242 x 8 x8 x8

glute ham raise x 6 x6 x7

cable pull though 231 x 15 x15 had a good pump on these though

finished of with some seated calf rase 220 x8 x8 198 x 12

in the end came of ok just glad to be done

tomorrow i will be training in the afternoon which i dont like because its jys funeral its going to be depressing and sad i hope it doesnt turn my workout to cactus or well i want to go there to say my final good bye

**adamrochester** · 01-15-2011, 03:33 AM

had the funeral today was hectic so many people ! was a sad day got there at 11 had no breakfast till i got home at 230 note i hadnt eatin from 5 am in the morning were i woke up to piss and had my last meal for the day on friday ! ok so 230 had oats whey and egg whites / 2 scoops of jacked / 1 scoop xtend i was that hungry and was bloated as hell in the car to the gym and at the gym lol was at the gym at 3 i finished right on 5 when the gym closed !!!!!! just made it was stoked was a memorable day rip bro

back + arms + cardio

vbar pull down 170 x10 x10 x12

machine plate loaded rows 247 x12 x12 x12

vbar rows 150 x12 x12 x12

weighted hangs 1 min 48 secs

decline dumbell skull crushers 27.5's 10 x11 x10 x10
ss
free weight preacher curl 64 x10 x10 x10 x10

tricep pushdown 10 x 13 141 x 15
ss
reverse cable curls 70 x16 x16 x16 drop set normal cable curls 70x 13

ronnie coleman high bicep pully curls my fave ! x 13 40 each side x 15

cable crunch 220 10 x10 x10

decline cable oblique crunch body weight x 9 x 7

had 2nd meal at 530 lol ! looks like i be waking up tonight when i piss to smash a few meals !

**adamrochester** · 01-15-2011, 11:41 PM

yesterday i sore the weather forcast it said it was going to be 28 and sunny so i planned to do hitt cardio out side with my parachute ........ well this morning when i woke up to pee the weather looked cactus looked like it was raining i was pissed then 5 hours later i woke up it was overcast had breaky 1 hour and a bit later went buy and the sun came out and yep outside for cardio it was with my parachute !

hitt cardio

5 min walk

10 parachute sprints for 15 seconds each

10 min walk

good cardio sess was sweetier than a pedifile at a wiggles concert

**JacksonRose** · 01-16-2011, 02:56 AM

Originally Posted by adamrochester

yesterday i sore the weather forcast it said it was going to be 28 and sunny so i planned to do hitt cardio out side with my parachute ........ well this morning when i woke up to pee the weather looked cactus looked like it was raining i was pissed then 5 hours later i woke up it was overcast had breaky 1 hour and a bit later went buy and the sun came out and yep outside for cardio it was with my parachute !

hitt cardio

5 min walk

10 parachute sprints for 15 seconds each

10 min walk

good cardio sess was sweetier than a pedifile at a wiggles concert

**Conrad** · 01-16-2011, 11:28 AM

Adam,
I like seeing that you are starting this at younger age and doing this the natural way. Layne will guide to you to surpass your personal goals. Stick to the plan.

I will be checking in with this and GOOD LUCK!

**adamrochester** · 01-17-2011, 04:50 AM

thanks man

ok guys got the all ok to bulk again !!! macros every day are
200 pro
200cho
50 fat

here we go october here we come

upper body power
flat dumbell 99's x 2
ss
pendlay rows 198x 5
wide grip lat pull down 190 x 8 x8 x8

machine shoulder press 245 x 5 242x5

close grip bench 159 x 6 x6 x6
ss
standing dumbell curls 55's x 6 x 6

**adamrochester** · 01-17-2011, 11:27 PM

today was legs so shatted was going to film the lower power dya but my camera died !!!!!!!!!!!!! was pumped to to film some squats and glute hams

squats 342 x 1

standing calf raise 287 x6 x6 x6

glute ham raise 44 x4 x4 x4 x4

leg extensions 220x8 x8

seated calf raise 265 x6 x6

bulk bulk bulk

**adamrochester** · 01-19-2011, 04:28 AM

hitt cardio + abbs

5 min warm up on the cross trainer
12 intervals on the bike
10 min cool down on the cross trainer

cable crunch 220 x10 x10 x10
decline oblique crunches x8 x8

was ok today smashed cardio felt lke it went for 5 mins ! heaps more stamina!

**adamrochester** · 01-20-2011, 06:08 AM

speed bench 132 x 3 8 sets felt abit easier today thnk my strength is coming back already energy is alot better so far !

incline db press 66 x10 x10 x10

dips body weight x 12 x12 x13

seated cable fly 51 each side x17 x16

chest stretch dam these feel good

dumbell shoulder press 55x8 x9 x9 ooo on the comebackk !!

dumbell side laterail raise 27.5 x13 x14

machine seated lateral 110 x 12 x 12 drop to 51 x 13

bent over cable side lateral 31 x9 x 10

dumbell shrugs 110's x 8 x8 might have to drop these not sure if im getting enough range of motion out

was good sesh had good energy and after words training clients !
and strength is on the comeback

**adamrochester** · 01-21-2011, 04:55 AM

speed box squats

jump squats

leg extension 245x12 x12 was getting to heavy so lightend it up x 12
ss
standing calf raise 242x8 x8 x8

glute ham raise bodyweight x7 x7 x7 body

cable pull through231 x 15 x15

seated calf raise 209 x9 x9 198x 11

had pretty good workout todya on legs had good energy once again cant wait for back and arms tomorrow ! and cant wait to give my body a break doing the deload not next week but the next

in saying that it will suck also as im getting my freakin wisdom teeth out the 1st of feb ahha looks like ill be having all shakes for a couple of days how exiting haha