R
Rocky
Mecca V.I.P.
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- Joined
- Jul 15, 2006
- Messages
- 11,368
- Points
- 38
Well I thought I'd better get back into the log section. I haven't done my own or commented on anyone's in ages which is poor on my part cos I used to all the time. So I'm gonna get back into it again.
Haven't been doing a log lately cos after the lay off at Xmas I lost so much strength it was depressing so didn't want to post it. I'm starting to get back up to my previous numbers now so thought I'd crack on with one and see what everyone else is up to now!
I'm still not up to best yet, mainly on Benching, Squat and deadlifts which is fucking typical, what with them being the 3 biggest - but it'll come.#
I'm intending to get some recent pics up and hopefully some little training clips aswell when training with Evo.
Anyway - the start of Rocky's log.
Was meant to be training with Evo as usual but he wasn't up to it tiday - so on my own for Legs/Shoulders and bi's and this was how it went:
Smith Lunges
90kg (200lb) x 10
130kg (285lb) x 10
175kg (390lb) x 8 - PB for me. Knackeres me out loads though purely cos of the sheer weight on my shoulders for it.
Smith Squat
100kg (220lb) x 8
130kg (285lb) x 6 - just to finish and to slowly get my squats back up to par.
Smith Standing Calf Raises
140kg (310lb) x 15
180kg (400lb) x 12
220kg (485lb) x 8
220kg (485lb) x 8
Seated Calf Raises
140kg (310lb) x 15
185kg (410lb) x 10
190kg (420lb) x 8
Leg Ex
80kg (180lb) x 10
102.5kg (225lb) - full stack x 15
102.5kg (225lb) x 15
SUPERSET WITH
Leg Curl
80kg (180lb) x 10
102.5kg (225lb) - full stack x 10
102.5kg (225lb) x10
ROTATOR CUFF EXERCISES
Smith Military Press
50kg (110lb) x 10
70kg (155lb) x 10
90kg (200lb) x 8 - was utterly knackered after this and wasn't sure whther to go for a 2nd set but then thought "got to try" and then:
90kg (200lb) x 8 - pretty pleased with this. Might even be a PB for reps.
Bent Over DB Lateral Raises
15kg (33lb) x 12
20kg (45lb) x 10
25kg (55lb) x 10 (a bit power style!
)
Side DB Lateral Raises
15kg (33lb) x 10
20kg (45lb) x 8 - was really cream crackered now.
Standing Alternate DB Curls
20kg (45lb) x 10
27.5kg (60lb) x 8
27.5kg (60lb) x 8 - didn't think I was gonna get the reps - so knackered and forearms were really blown up!
Cable Curl
75kg (165lb) x 10
77.5kg (170lb) x 8
Power Shrugs
120kg (265lb) x 10
165kg (365lb) x 12
170kg (375lb) x 6 - grip going! Damn - still plenty more in there!
And that was that. Just under 1 1/2 hrs and glad I'm starting to get back to full strength again.
Haven't been doing a log lately cos after the lay off at Xmas I lost so much strength it was depressing so didn't want to post it. I'm starting to get back up to my previous numbers now so thought I'd crack on with one and see what everyone else is up to now!
I'm still not up to best yet, mainly on Benching, Squat and deadlifts which is fucking typical, what with them being the 3 biggest - but it'll come.#
I'm intending to get some recent pics up and hopefully some little training clips aswell when training with Evo.
Anyway - the start of Rocky's log.
Was meant to be training with Evo as usual but he wasn't up to it tiday - so on my own for Legs/Shoulders and bi's and this was how it went:
Smith Lunges
90kg (200lb) x 10
130kg (285lb) x 10
175kg (390lb) x 8 - PB for me. Knackeres me out loads though purely cos of the sheer weight on my shoulders for it.
Smith Squat
100kg (220lb) x 8
130kg (285lb) x 6 - just to finish and to slowly get my squats back up to par.
Smith Standing Calf Raises
140kg (310lb) x 15
180kg (400lb) x 12
220kg (485lb) x 8
220kg (485lb) x 8
Seated Calf Raises
140kg (310lb) x 15
185kg (410lb) x 10
190kg (420lb) x 8
Leg Ex
80kg (180lb) x 10
102.5kg (225lb) - full stack x 15
102.5kg (225lb) x 15
SUPERSET WITH
Leg Curl
80kg (180lb) x 10
102.5kg (225lb) - full stack x 10
102.5kg (225lb) x10
ROTATOR CUFF EXERCISES
Smith Military Press
50kg (110lb) x 10
70kg (155lb) x 10
90kg (200lb) x 8 - was utterly knackered after this and wasn't sure whther to go for a 2nd set but then thought "got to try" and then:
90kg (200lb) x 8 - pretty pleased with this. Might even be a PB for reps.
Bent Over DB Lateral Raises
15kg (33lb) x 12
20kg (45lb) x 10
25kg (55lb) x 10 (a bit power style!
Side DB Lateral Raises
15kg (33lb) x 10
20kg (45lb) x 8 - was really cream crackered now.
Standing Alternate DB Curls
20kg (45lb) x 10
27.5kg (60lb) x 8
27.5kg (60lb) x 8 - didn't think I was gonna get the reps - so knackered and forearms were really blown up!
Cable Curl
75kg (165lb) x 10
77.5kg (170lb) x 8
Power Shrugs
120kg (265lb) x 10
165kg (365lb) x 12
170kg (375lb) x 6 - grip going! Damn - still plenty more in there!
And that was that. Just under 1 1/2 hrs and glad I'm starting to get back to full strength again.