Rocky's Log - King of the Jim

[Rocky]

Natureboy - Cheers buddy. Yeah, having a spotter is just useful to help push the extra couple of reps. Even if they don't actually assist you at least don't have to worry about dropping the weight on yourself so you can push a bit more.

Hypo - I know I can get the presses back up again, like everything, it'll just take a little time again. Got to keep the focus up!

Next session tomorrow. Hopefully Evo won't welch on me again.

 

[miamiracing]

looks dayuum good as always, buddy

man your lat is pretty strong, he?

180lbs for warmup? i make 120 for my last one

anyway keep the hard work up ! and you don't need to bother you look perfekt! remember that!

miamiracing

 

[philosopher]

Pretty intense session Rocky. Keep it up

 

[onebigeric]

You have absolutely nothing to get down on yourself for with that session, Rocky; your deads, pullovers, chins, and pushdowns were all definite standouts. Any PB's in there?

 

[MuscleHead]

Very solid session Rocky.
Know wonder you look like the dude in your Avatar

(PS your Auntie says high from under neath my keyboard........I didn't say stop geez!)

 

[Rocky]

miamiracing - Thanks buddy. Much appreciated. Still, never content though!

Philo - Thanks, I will do!

onebigeric - In hindsight I guess it wasn't too bad, but cos I'm not at my best yet I keep looking ahead rather than appreciating where I am I suppose. Alas no PB's in there, got a way to go yet, but it'll come.

Musclehead - Thanks matey. My Auntie is encourageble!


Anyhoo, on to todays session. Evo didn't make it again. What with trying to sort out a new job and stuff his heart isn't in it at the mo and can't get focussed. I think I'm gonna have to get into the mindset I could be solo training most of the time now which is a pisser - one for the motivation and also for the necessary spotting!
When I turned up to the gym it was fucking packed in the tiny free weights section so had to do leg press to start. Not only that but my lower back was really aching too. Awesome. Here it was:

Seated Leg Press
105kg (230lb) x 12
155kg (340lb) x 10
205kg (450lb) x 25
205kg (450lb) x 25 - as much weight as the machine has

Smith Squat
100kg (220lb) x 8
135kg (300lb) x 6 - with pauses, but still better than last session.

Front Smith Squats
100kg (220lb) x 2!?! Couldn't get my position right underneath. Heels kept raising.
100kg (220lb) x 6 - Gave it up as a bad job. Didn't want to be getting plates out under my heels.

Leg Curl
80kg (180lb) x 10
102.5 (225lb) x 10
102.5kg (225lb) x 6 - was knackered now.

SUPERSET WITH

Leg Ex
102.5kg (225lb) x 15
102.5kg (225lb) x 15

Seated Calf Raises
100kg (220lb) x 15
140kg (310lb) x 15
205kg (450lb) x 10 - P.B.
210kg (460lb) x 6 - P.B.
210kg (460lb) x 7 - P.B.

ROTATOR CUFF EXERCISES

DB Military
17.5kg (40lb) x 10
27.5kg (60lb) x 10
35kg (78lb) x 6
35kg (78lb) x 3 - Was just hard work getting the bastards up by myself!

Standing Push Press
60kg (135lb) x 1
65kg (145lb) x 1
70kg (155lb) x 1
75kg (165lb) - bailed! Lower back was really aching now.

Braced B/Over DB Laterals
12.5kg (28lb) x 12
17.5kg (40lb) x 8
22.5kg (50lb) x 8

Incline Alt DB Curls
12.5kg (28lb) x 10
17.5kg (40lb) x 10
20kg (45lb) x 6 - Rushed the sets so someone else could use the bench.

Cable Curl
77.5kg (170lb) x 10 - P.B.
80kg (180lb) x 8 - P.B.

Cable Upright Row
92.5kg (205lb) x 6 - P.B. Shouldda and couldda got more but too knackered. Only threw it in at the end for the hell of it. Shouldn't have bothered.

A so-so session, done in 1 1/4 hrs, marred by training alone again and having to muck about cos of too many people.

 

[Glex]

Your shoulder work is always impressive there, Rocky

Nice seated calves, too Those were pretty ridiculous.

 

[tim290280]

DB Military
17.5kg (40lb) x 10
27.5kg (60lb) x 10
35kg (78lb) x 6
35kg (78lb) x 3 - Was just hard work getting the bastards up by myself!

Do you do these seated or standing?
Seated I found that placing the 'bell right at the end of the knee and kicking it up one at a time was just so easy.
Standing I tend to clean them, but don't like doing that with anything too heavy.

 

[onebigeric]

I echo Glex in congratulating you on your crazy good calf raises; were they on a machine or just plate loaded? Either way, they were awesome. All of that in an hour fifteen, despite the mooks clogging things up , just makes the session even more impressive.

 

[FOOTBALL FAN]

heavy dumbell military mate, all your numbers are impressive.

 

[Rocky]

Glex - Cheers sweetiepie. Yeah those calf raises keep going up each week with relative ease so far.

Tim - I do them seated and yeah kick them up with my knees. Still that first rep is still a bastard to get though!

Onebigeric - Thanks mate. I do them sitting facing the smith rack with my knees under the smith bar and load the bar up with my feet on a step up block - it's what I have to make do with in my twatty gym.

FF - Cheers bud. Yeah those presses are getting damn hard now! Hope I can keep improving on them.

As ever thanks for posting y'all, always appreciated. Next session is Monday and I'll be training on my own again.

 

[miamiracing]

what can i say doooood ? heavy as always, congrats for the P.B. and keep it up my friend

miamiracing

 

[Rocky]

Thanks miamiracing I will keep it up.

Training solo again, and thought I'd go early seeing as it always gets busy later on on a Monday. Wasn't feeling totally into it before I went (probably cos it was early) but nonetheless this was how it went:

Smith Incline
50kg (110lb) x 10
80kg (180lb) x 10
100kg (220lb) x 8 - only just!
100kg (220lb) x 8 - r/p set. Bench has never been a strong point for me!

Pec Dec
55kg (120lb) x 10
75kg (165lb) x 8 - Hard!
77.5kg (170lb) x 5 - Just!

Lying DB Pullovers
37.5kg (82lb) x 12
45kg (100lb) x 12 - Gonna have to use a bar - this is the heaviest DB there!

Fascia stretching flyes - Seeing as everyone else is!

Deads
100kg (220lb) x 10
140kg (310lb) x 7 - grip went!
175kg (390lb) x 6

T Bar Rows
75kg (165lb) x 10
100kg (220lb) x 10
102.5kg (225lb) x 10
105kg (230lb) x 10

Lat Pulldown
80kg (180lb) x 12 - warm up for chins

Wide Grip Chins
w/10kg (22lb) x 7
w/10kg (22lb) x 7 then bodyweight to fail

Rack Chins
x 10
x 10

Fascia stretching dead hangs

C/G Bench
60kg (135lb) x 10
90kg (200lb) x 6 - P.B. I think?!
90kg (200lb) x 8 - r/p set

Skullcrushers
37.5kg (82lb) x 12
45kg (100lb) x 9
45kg (100lb) x 8 - should have got more than this!

Wrist curls
Front and reverse superset to finish off with.

Not too bad a session. It's getting tough again now to increase reps/weight each session.

Forgot to say that last session one of the guys that trains there came up to me and started saying how great I looked.
Then today, completely seperate from each other the gym trainer and one of the big guys just started asking me if I used any supplements and wondering what I weighed and stuff.

 

[Clint]

I see the faggotry continues with a side of queer and bowl of gay. Damn this log.

at the guys asking you a bunch of questions, that means you need to get your ass up on stage already dammit Dan

Your deads are suprisingly low, which I don't understand at all. Your hammies are incredibly strong but yet you can't manage an ounce of weight on the real mans exercise, this is the faggotry I was speaking of

I like your pullups

Next time train naked so then the other guys realize that no matter how great you look your pecker will always only be the size of an infants.

 

[Rocky]

I didn't think my deads were that bad. They are still below my best, but I think it's just that my Romanians are pretty decent by comparison.
You damn racist, homophobic yee-haw you!

your pecker will always be the size of an infant.

Fixed.

 

[Clint]

I have seen your deadlifts better, but still when you think of your one legged smith machine lunges and compare your solo hammy strength to a big compound like Deads or Squats your compounds are nearly as shitty as mine.

We both have similar issues, this makes me wonder about bone structure quite a bit. Were both small boned, ectos who without weights might weigh 85lbs on a good day, and we're both nearly the same height (1 inch difference, 10 inch difference in the pants though).

Sigh, perhaps another reason why our god given bone frame sucks a penis the size of a rhino.

 

[Rocky]

Yeah it is odd, that both squat and regular deads for me are so bad when the hams are pretty decent. And you're not wrong. If I had never picked a weight up I'd fall through the cracks in the pavement. Stoopid bone structure and metabolism. CURSE YOU DAMNIT!

10" difference in the pants? Well that means yours must be inverted, poor little fella.

 

[Clint]

Yeah it is odd, that both squat and regular deads for me are so bad when the hams are pretty decent. And you're not wrong. If I had never picked a weight up I'd fall through the cracks in the pavement. Stoopid bone structure and metabolism. CURSE YOU DAMNIT!

10" difference in the pants? Well that means yours must be inverted, poor little fella.

if you weren't blown over by a breeze first

whats your weight up to these days anyway? up to your desired 97lbs yet?

 

[Rocky]

if you weren't blown over by a breeze first

whats your weight up to these days anyway? up to your desired 97lbs yet?

Don't know. I thought the 2 guys were gonna ask me to get on the scales there when I told them I hadn't weighed myself in about 6 months or more. I'm too scared to look!

 

[Dobbs]

Nice workout rocky, my chest isnt a strong point for me neither, just keep pounding it like your doing and you will grow in strength and size. Your back however definitley is a strong point, those deadlifts are very impressive imo. heavy t- bar rows, and went heavy with wide grips, that will sure as hell give you a nice lat spread. Even though u hit chest, your numbers with tris stayed strong as well. Keep up the good work its paying off.