Rocky's Log - King of the Jim

[El Freako]

Nice squat volume Rocko.

 

[Samoan-Z]

Truely the king of the Gym!

........ Time to up my game! :angrydude:

 

[jonathan]

Freako - No I haven't but I will. Thanks for the links buddy!

Tim - lol, I always get chins and pullups the wrong way round! No the deads are free from the floor! I only do squat (regretably) in the smith now.

Thanks every one for the feedback as always.

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 6
90kg (200lb) x 6
100kg (220lb) x 6
105kg (230lb) x 6

Smith Squat
80kg (180lb) x 10
110kg (240lb) x 8
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3

DB Military
20kg (45lb) x 10
25kg (55lb) x 10
30kg (66lb) x 10

Seated Calf Raise
200kg (440lb) x 15
250kg (550lb) x 12
250kg (550lb) x 12

SUPERSET WITH

Dips
w/55kg (110lb) x 8
w/55kg (110lb) x 8

job done.

that are some nice dips there

 

[Rocky]

Thank you kindly gents.

Hoping to get the bench back up again. The squats actually felt harder than they should have done for some reason.

Palmetto - You're right those aren't the right rep ranges for the russian programme. I've finished that routine and am now varying the rep/set ranges whilst still employing the structure of the squat/dead/bench frequency that the routine had.

Pistol & jonathon - Thanks. Yeah dips are one of my better moves. I'm not using max weight though at the minute. Think the most I mustered was with 75kg for a few reps.

Next session on Saturday!

 

[El Freako]

Rocky, if I said that I love you would you hold it against me?

Spoiler

By "it" I means your hot sweaty body.

 

[Bulkboy]

great squats and benches rocko and those dips are out of this world as always keep going bro

 

[Rocky]

El Freako - Now you're talking my language!

Bulky - Thanks man!

Todays session was ok. Light bench day.

Smith Squat
80kg (180lb) x 10
110kg (240lb) x 6
120kg (265lb) x 6
130kg (285lb) x 6
140kg (310lb) x 6

Flat BB Bench
60kg (135lb) x 10
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3

GIANT SET - B-Over Laterals/leg Ex/leg Curl

B/Over DB Laterals
22.5kg (50lb) x 8
22.5kg (50lb) x 8

Leg Ex
102.5kg (225lb) x 12
102.5kg (225lb) x 12

Seated Leg Curl
102.5kg (225lb) x 10
102.5kg (225lb) x 10

Seated Calf Press
170kg (375lb) x 15
205kg (450lb) x 15
205kg (450lb) x 12

SUPERSET WITH

Rope Tri Pushdowns
82.5kg (185lb) x 10
85kg (190lb) x 8

Job done. Took about 35 mins.

 

[Big_Guns_Lance]

Nice workout rocky. Heavy squats and presses there.

p.s. Those calf raises are crazy man

 

[miamiracing]

killer workout.. heavy ass squats as usual.. bench seems to be a little down but the giant set makes it.. impressive dude

 

[Rocky]

Big Guns - Thanks man. Trying to keep the reps in the 6 range on this squat session and get the weight up without dropping the reps.

Miami - Yes the weight was down from last time but deliberately so - it was the dynamic effort session - short rest between sets and not taxing weight.

Meant to be training tomorrow but kids are off school so will have to look after them which means I'll have to try and get a session in on Wednesday!

 

[Hypocrisy86]

congrats on smith bench, keep it up man
and squats

 

[Skeptic]

always impressed by your workouts Rocko!

 

[Rocky]

Ta very much. Finally got to the gym today:

Deads
100kg (220lb) x 10
150kg (330lb) x 6
160kg (355lb) x 6
170kg (375lb) x 6
170kg (375lb) x 6

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
42.5kg (95lb) x 8
42.5kg (95lb) x 6

W/G Chins
w/12.5kg (28lb) x 10
w/12.5kg (28lb) x 10

T-Bar Row
70kg (155lb) x 10
90kg (200lb) x 10
100kg (220lb) x 8

Seated Calf Press
170kg (375lb) x 15
205kg (450lb) x 15
205kg (450lb) x 15

SUPERSET WITH

Seated Incline DB Curls
20kg (45lb) x 10
22.5kg (50lb) x 6

That was it. Felt really tired today but got though it. Tried the deads without my gloves on to see if ity improved grip and it did. Only strapped up for the 170kg sets which is better than normal.

 

[PrinceVegeta]

Awesome session rocko!! u rock!

 

[DriDDeRz]

Hey rocky
nice solid workout bro, heavy arse weight on the deads and nice seated incline db curls, the burn i get from them after each set is awesome as
your throwing around some heavy weight man and making it look easy!!

*tapes foot*..... so when are we going to get more of your training videos

 

[miamiracing]

damn rocky, killer session

 

[Mikew]

Good sessions all over. Glad your grip is stronger, it is essential in nearly every (back)exercise to have a strong grip for maximum performance.

 

[Rocky]

Prince - Thanks buddy!

Driddz - yeah the weight is picking up again. As for the training vids. I had one all ready to go before my old PC died - got to try and retrieve it from the old hard-drive if I can.

miami/B] - Cheers miami!

mike - Yeah grip has always been a limiting factor for me which has forced me to use straps regretably so hoping I can start to improve it a bit now.

Today's session was ok:

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 6
100kg (220lb) x 6
105kg (230lb) x 6
110kgh (240lb) x 6 - 1 w/aid

Smith Squat - D.E.
80kg (180lb) x 10
110kg (240lb) x 8
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3

Seated DB Military
20kg (45lb) x 10
30kg (66lb) x 10
32.5kg (70lb) x 6 - should have got 8.

GIANT SET: Seated Calf Raise/Lying Tri Extension/Standing DB Curls

Seated Calf Raises
200kg (440lb) x 15
260kg (570lb) x 8
260kg (570lb) x 10

Lying Tri Ex
40kg (90lb) x 10 - then C/G bench to fail
50kg (110lb) x 8 - then C/G bench to failure

Standing Alt DB Curls
25kg (55lb) x 10
25kg (55lb) x 10

All done.

 

[PrinceVegeta]

Awesome session as always Rocky! Benches look strong!

 

[Daniel Andersson]

Sweet session as always Rocky.