Rocky's Log - King of the Jim

[Bulkboy]

strong benching, strong squatting and strong db military press rocko. overall a very convincing session there. those standing db curls are incredible as well keep going bro.

 

[Storm]

huge numbers you're showing rocko.
Grip is a bitch while deadlifting, i don't like straps and grip always come as a limiting factor (back when i DL'ed more weight, i mean). Some tricks pointed by tim in the training section are useful for that, specially thick bar/towel wrap for rows and such were really helpful for me. One easy to do is wrap a towel around the grip of a DB when doing DB rows to make it thicker, you could give it a try.

 

[Big_Guns_Lance]

Awesome session Rocky. Heavy weight your pressing there and the smith squats are great and not to mention the 55lb db alternate curls. Good job fella.

 

[DriDDeRz]

Nice recent workout session bro
really heavy compound exercises aweesome heavy weights bro
Bench press, squats and Calve rasies are a big standout bro!

 

[Rocky]

Thanks once again for the feedback.

Storm - I might have to start doing some things like that. When I can I do plate pinches and hanging grip work but wouldn't hurt to do some other stuff.

Well I made myself look like a right tit today. There were about 3 fit birds in the gym and it was the last exercise for me so I was pretty pumped up and it was dips with 60kg for reps and thought "i'm gonna be looking good" and there I was crouched down getting the weight on and then I stood up and bashed my head on the dip bars and it made a sound not to dissimilar to a large gong being struck. It didn't hurt but the moment was ruined!


Was still really aching in legs, lower back and chest today so wasn't holding out too much hope but it went ok!
Smith Squat
80kg (180lb) x 10
120kg (240lb) x 6
130kg (285lb) x 6
140kg (310lb) x 6
150kg (330lb) x 6

Flat BB Bench - D.E.
70kg (155lb) 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 - my pecs were really aching through all these sets.

GIANT SET: Leg Ex/Leg Curl/Lying Cable Upright Row

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

Lying Cable Upright Row
102.5kg (225lb) x 12
102.5kg (225lb) x 12

Dips
w/25kg (55lb) x 10
w/60kg (135lb) x 8
w/60kg (135lb) x 6 - should have been 8.

Plate pinches to finish.

 

[PrinceVegeta]

Awesome training!! nice poundages!!

 

[Storm]

lol @ the dips bar episode. Shit happens
Nice session anyway, that benching should have been hard.

 

[Big_Guns_Lance]

lol at the dips

Nice squatting and the bench presses are solid considering the amount of sets your doing. And then you finished it off with crazy dips man.

 

[MarkoKoo]

Good squat and dip weights.

 

[El Freako]

Dips are still awesome mate, I haven't done heavy ones in ages personally.

 

[Lionheart]

Solid work Rocko and those dips are freakin crazy!!!

 

[Daniel Andersson]

WTF!...Those dips are crazy!

 

[Hypocrisy86]

ahah i had that happen to me once man, but it was the hanging tricep pressdown bar,
when my head hit it, it went in circles for a while. didnt hurt either but a major blow to ego in gym haha.
anyway man, congrats on those dips 135lbs is impressive...you could probably go for 10?
looking at the flat bench press, if the pecs get sore you know its working

 

[Samoan-Z]

Dude ... loving the chest workout... it makes me tingle in my sensitive spots... and by sensitive spot i mean quads.

 

[h0ke]

Where are the pics of the hot birds?
Strong session Rocko, squatting looks solid. And those dips are amazing

 

[Rocky]

Ta muchly fellas. I do like my tri exercises!

Nice avi hoke!

Today's session went reasonably well. Nothing spectacular but nothing too bad either:

Deads
100kg (220lb) x 10
150kg (330lb) x 6
160kg (350lb) x 6
170kg (375lb) x 6
180kg (400lb) x 6 - think that's a P.B. for reps and there was more in the tank.

DB Incline - higher incline than last week
25kg (55lb) x 10
35kg (77lb) x 10
42.5kg (95lb) x 8
42.5kg (95lb) x 6

U/H Chins
w/15kg (33lb) x 10
w/15kg (33lb) x 7.5 - damn.

DB Row
40kg (90lb) x 8
45kg (100lb) x 8

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

SUPERSET WITH

BB Curl
40kg (90lb) x 8
50kg (110lb) x 8
55kg (120lb) x 4 - couldn't be bothered to do any more.

Ran out of gumph towards the end.

 

[PrinceVegeta]

Nice deads there rocky! awesome overall session! keep it up sexy cop

 

[Hypocrisy86]

congrats again on those deads, 500 club soon man.
always doing those heavy bb curls at the end? dang, you should be
wearing the Animal skullcap instead of me lol.

 

[El Freako]

Great work on the deads Rocko!

 

[miamiracing]

yea rocky is one big dude..