Rocky's Log - King of the Jim

[Glex]

Nabbing a few more PBs, I see.

Awesome job on those T-bar rows! Have you got a machine or do you do them old school 'in da corner'?

 

[Dobbs]

Nice pb's. Seems to me like every week your incline seems to get a bit better. Hit back heavy and tris heavy as well. Your deads look really good btw. WHat is your PB with deadlifts? I know just a little while ago u seemed to be getting back into doing dead and you looked like since then you increased 10 + lbs easily. Keep up the good work

 

[Hypocrisy86]

goood job ddddooooddd

 

[DriDDeRz]

thats some good weight there rocky, awesome stuff mate

 

[Rocky]

Serb & Bulkboy - Thanks fellas. And I'll try and get some pics soon. I'm at my strongest now and I've been eating a lot more yet still seem to have kept my condition pretty well I think.

Glex - Yep the PB's are still coming (don't jinx it!) And the T-bar - a machine?!?! My gym doesn't have that sort of equipment! Old school all the way in the corner my friend!

Dobbs - Thanks matey! Yeah, chest has always beena weak area for me so I'm glad to be making small improvements regularly lately and hope it continues! My PB for deads is on 190kg for 4! So I'm only 5 kg away! So hopefully next time I might be on track for equalling it and then who knows after that!

Hypo & Dridderz - Cheers. Much appreciated as always!

Well I'm on a course this week and Ria is working when I get back so my next session will most likely be Saturday which will probably have to be a full body one before my next session on the Tuesday so as not to have too much rest between muscle groups!

 

[SerbMarko]

do they test cops for steroid use?

 

[Beau]

i believe so...they ask for sure if you've taken roids in the interview process

 

[SerbMarko]

i know some cops here in my city that buy steroids and do them..

 

[Rocky]

lol - I don't know if they ask or not! What are you trying to imply?
For the record I have not and will not take anything stronger than creatine!

 

[SerbMarko]

For the record I have not and will not take anything stronger than creatine!

pussy

 

[Rocky]

pussy

 

[Chesticles]

Never thought I'd see that word in here.

 

[Glex]

And the T-bar - a machine?!?! My gym doesn't have that sort of equipment! Old school all the way in the corner my friend!

Lol, good, good

 

[tim290280]

lol - I don't know if they ask or not! What are you trying to imply?
For the record I have not and will not take anything stronger than creatine!

Proving that there is no substitute for hard work!!!

 

[Rocky]

^You're damn right my friend!

Right managed to get to the gym today after all which is a bonus. Got naff all sleep last night cos waited up for Ria to finish work and then had some "sexy time!" And then up early again but still made the effort to get to the gym and here it was:

Smith Lunge
100kg (220lb) x 10
140kg (310lb) x 10
190kg (420lb) x 4 - P.B. - felt really heavy on my back!
190kg (420lb) x 2 - left it here.

Smith Squat
110kg (240lb) x 8 - hard going after the lunges.
145kg (320lb) x 1
150kg (330lb) x bailed - went down and left it there.

Leg Ex Single Leg Ex
102.5kg (225lb) x 10 50kg (110lb) x 10

Leg Curl Single Leg Curl
102.5kg (225lb) x 10 50kg (110lb) x 10 (right leg)
x 8 (left leg) - I'll explain at end.
Standing Calf Raise
140kg (310lb) x 15
190kg (420lb) x 10
230kg (510lb) x 8 - P.B.

Seated Calf Raise
160kg (350lb) x 10
220kg (485lb) x 4
220kg (485lb) x 4 - kept a longer pause at the bottom of each rep on these sets.

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
80kg (180lb) x 10
100kg (220lb) x 5 - P.B.
100kg (220lb) x 5

Prone B/over DB Laterals
17.5kg (40lb) x 10
27.5kg (60lb) x 8 - P.B.
27.5kg (60lb) x 8

Side DB Laterals
15kg (33lb) x 10
22.5kg (50lb) x 10
25kg (55lb) x 6

Standing Alt DB Curls
17.5kg (40lb) x 10
25kg (55lb) x 8
27.5kg (60lb) x 4
27.5kg (60lb) x 3

Cable Bi Curl
85kg (190lb) x 8 - P.B.
87.5kg (195lb) x 4 - P.B.

Power Shrugs
140kg (310lb) x 10
190kg (420lb) x 10 - P.B.
195kg (430lb) x 5 - P.B. left it here - my back was gonna go soon!

Ok so it actually worked out a pretty good session. Really pleased with the lunges and in particular the military press although that means it's on a par with my benching now - stupid pecs!
As for the leg curl. My left knee was really hurting doing it so I'm gonna have to watch that one. The leg curl machine is horrible anyway, the pad to brace yourself is under the knee rather than above it so it's against the shin so it's like the movement is as if you're trying to snap your lower leg - horrible thing! Bit disappointed I didn't progress with the squat but those lunges were a killer.

 

[fallen]

damn 420lb lunges is crazy talk. Great squats also you are a strong little cop lol

 

[SerbMarko]

^You're damn right my friend!

Right managed to get to the gym today after all which is a bonus. Got naff all sleep last night cos waited up for Ria to finish work and then had some "sexy time!" And then up early again but still made the effort to get to the gym and here it was:

Smith Lunge
100kg (220lb) x 10
140kg (310lb) x 10
190kg (420lb) x 4 - P.B. - felt really heavy on my back!
190kg (420lb) x 2 - left it here.

Smith Squat
110kg (240lb) x 8 - hard going after the lunges.
145kg (320lb) x 1
150kg (330lb) x bailed - went down and left it there.

Leg Ex Single Leg Ex
102.5kg (225lb) x 10 50kg (110lb) x 10

Leg Curl Single Leg Curl
102.5kg (225lb) x 10 50kg (110lb) x 10 (right leg)
x 8 (left leg) - I'll explain at end.
Standing Calf Raise
140kg (310lb) x 15
190kg (420lb) x 10
230kg (510lb) x 8 - P.B.

Seated Calf Raise
160kg (350lb) x 10
220kg (485lb) x 4
220kg (485lb) x 4 - kept a longer pause at the bottom of each rep on these sets.

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
80kg (180lb) x 10
100kg (220lb) x 5 - P.B.
100kg (220lb) x 5

Prone B/over DB Laterals
17.5kg (40lb) x 10
27.5kg (60lb) x 8 - P.B.
27.5kg (60lb) x 8

Side DB Laterals
15kg (33lb) x 10
22.5kg (50lb) x 10
25kg (55lb) x 6

Standing Alt DB Curls
17.5kg (40lb) x 10
25kg (55lb) x 8
27.5kg (60lb) x 4
27.5kg (60lb) x 3

Cable Bi Curl
85kg (190lb) x 8 - P.B.
87.5kg (195lb) x 4 - P.B.

Power Shrugs
140kg (310lb) x 10
190kg (420lb) x 10 - P.B.
195kg (430lb) x 5 - P.B. left it here - my back was gonna go soon!

Ok so it actually worked out a pretty good session. Really pleased with the lunges and in particular the military press although that means it's on a par with my benching now - stupid pecs!
As for the leg curl. My left knee was really hurting doing it so I'm gonna have to watch that one. The leg curl machine is horrible anyway, the pad to brace yourself is under the knee rather than above it so it's against the shin so it's like the movement is as if you're trying to snap your lower leg - horrible thing! Bit disappointed I didn't progress with the squat but those lunges were a killer.

your one crazy lad.. those pbs keep adding up dont they?!! man how in the world did u mange to do those lunges? your crazy.. good job on your workout as always.

 

[Glex]

You should be pleased with that workout!

Weird that you got a PB on biceps after being disappointed with the DB curls

Careful with the knee, bud

 

[Rocky]

Fallen - Thanks mate. Yep my weird legs and their lunge capability. Wish the squat had gone better though.

Serb - Cheers. Yeah was quite surprised when looking back that there were as many PB's as that! My lunges really are a mystery.

Glex - I was pleased but there's always the odd niggle! Yeah don't know how the cable curl bettered on last time after the DB's, but I won't knock it! My knees still ache a bit today. I think I'm gonna have to make a concerted effort to warm up more before training legs but cos of limited time and more importantly limited space and equipment I don't want to miss my opportunity to get on the gear we've got before someone else gets in. But then again I don't want ongoing problems. Damn smith machine!

 

[miamiracing]

are you trippin?

Thats some Mofo heavy ass stuff u doin there!
my legs staring to hurt if i even think about it

miamiracing