Rocky's Log - King of the Jim

[Samoan-Z]

Looking nice Rock, keep it up

 

[Rocky]

Thanks fellas. Regretably today's session was rather sub-par. Not sure why, it could be down to the fact I supersetted the first 2 moves and the whole session only took just over 30 mins, or the fact that I've only had about 8-9hrs sleep over the past 3 days due to working night shifts, or it could just be because I'm shit. Whatever the reason here it was:

Flat BB Bench
70kg (155lb) x 10
90kg (200lb) x 6
100kg (220lb) x 6
110kg (240lb) x 6 - had to r/p most of this set
100kg (220lb) x 6 - had to r/p the last 2!

SUPERSET WITH

Smith Squat - D.E.
90kg (200lb) x 8
120kg (265lb) x 6
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
22.5kg (50lb) x 10
32.5kg (70lb) x 5!?
32.5kg (70lb) x 6 - not much better.

Seated Calf Raise
200kg (440lb) x 15
260kg (565lb) x 10
260kg (565lb) x 10

SUPERSET WITH

Rope Tri Pushdown
65kg (145lb) x 10
85kg (190lb) x 8
85kg (190lb) x 8

And that was it. Didn't feel too bad going in but it all just felt hard going today. Hopefully next time will be better.

 

[Daniel Andersson]

Thats not bad at all rocky, thats two great sessions imo

 

[Bulkboy]

dont worry about it rocko, we all have those days when nothing feels like it should be. with me i often feel like when i feel awesome before the workout i get kind of a letdown and then when i dont feel that motivated i often surprise myself. anyways, dont let it get to u, ull get a better workout next time. also get that sleep boy, thats essential

 

[PistolPete]

Yo man that's a great workout you got in considering the situation. I obviously don't do know everything you do during the day to affect your workout, but I can tell you it was DEFINITELY the lack of sleep. There's no two ways about it. Don't get down on yourself, you can't have an amazing workout everytime. and if anything, use that workout to motivate your next workout. It won't happen again! You won't let it! You're the king of the gym, and nothing is going to get in your way.

 

[Big_Guns_Lance]

Yeh fella. sleep is vital, you cannot recuperate without a solid amount of sleep every night and a nap in the afternoon if you can Besides that though, your pressing heavy weight for sure on the bench pal.

 

[El Freako]

I feel you on the nightshift Rocko, lack of sleep is my biggest problem too.

 

[Samoan-Z]

Don't worry about it Rock, still looking strong and tryign you best to maintain with the current circumstances. But try and catch naps at best times you can they make the world of diff.

 

[Rocky]

Well today wasn't too bad:

All done in just over 30 mins too!

Smith Squat
80kg (180lb) x 8
130kg (285lb) x 6
140kg (310lb) x 6
150kg (330lb) x 6
160kg (350lb) x 5 - P.B. for reps

SUPERSET WITH

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

GIANT SET: Leg Ex/Leg Curl/DB Laterals

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

DB Side Laterals
15kg (33lb) x 10
15kg (33lb) x 10

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

SUPERSET WITH

Smtih Rev Grip C/G bench
80kg (180lb) x 8
90kg (200lb) x 8
100kg (220lb) x 3 - should have been more but haven't done them for a while.

Not too bad. Close grip strength has gone down.

 

[Clint]

well done on squats Dan.

deads to bench, nice superset technique there. Even more so with the giant set of leg ext., leg curls, and laterals.

close grip looks solid, and it will be back up before you know it.

were you pressed for time? Or did you just have the urge to superset everything?

 

[Samoan-Z]

Nice leg workout and in 30 minutes... geez that can be registered as an offical cardio workout.

 

[PrinceVegeta]

Nice last 2 sessions man!

 

[Hypocrisy86]

Another aggressive yet solid session , congrats man!
more PBS!!!!!

 

[El Freako]

Nice work on the squats Rocko!

 

[Skeptic]

congrats on the squat PB rocky! Hows the chest commin along?

 

[miamiracing]

damn nice p.b. on squats bro! u gonna be the strongest cop of uk soon

 

[Big_Guns_Lance]

Awesome PB on the squat there rockster! congrats

 

[jonathan]

good solid training rocky
you prefer smith squat to convetional?

 

[h0ke]

Squatting looks really strong as always. Actually everything looks solid. Keep training had Rock.

 

[Rocky]

Tweak - Ta you big arse. No not really pressed for time just felt the inclination to superset.

Samoan - Well that's as close to cardio as I get so it'll have to do!

Prince, Hypo, Big Guns & Freako - Thanks fellas. :xyxtuhmbs:

Skeptic - Chest is just doing it's usual - staying fairly stagnant. I give up sometimes!

Miami - lol. IO was the strongest cop I knew until recently when a new guy started and he was a former strongest man competitor! Needless to say he's a tad stronger than me!

Jonathan - It's a case of necessity - don't have a power rack at the gym I use so no way of doing squats other than with the smith rack!

Hoke - Thanks buddy!

Well my last session was also a bit of a disappointment. Everything actually dropped off a bit. Again a lack of sleep hit me hard:

Deads
100kg (220lb) x 8
150kg (330lb) x 6
160kg (350lb) x 6
170kg (375lb) x 6
180kg (400lb) x 3 - for shame.

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
42.5kg (95lb) x 6
42.5kg (95lb) x 5 - even shoddier.

W/G Chins
w/15kg (33lb) x 6
w/15kg (33lb) x 5

Seated 1 Arm Cable Row
60kg (135lb) x 10
75kg (165lb) x 8
85kg (190lb) x 6

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

SUPERSET WITH

Seated Inc DB Curls
22.5kg (55lb) x 8
22.5kg (55lb) x 5 - gave up.

Hope my focus improves soon as this is just depressing.