Rocky's Log - King of the Jim

[Rocky]

Right early session but didn't seem to affect me much - maybe getting used to training early now. Here it was:

Smith Lunge
100kg (220lb) x 10
140kg (310lb) x 10
190kg (420lb) x 8 -P.B. this was fucking heavy. Couldn't face squats after.

Leg Ex................Single Leg Ex
102.5kg (225lb) x 10........52.5kg (115lb) x 10

SUPERSET WITH:

Leg Curl...............Single Leg Curl
102.5kg (225lb) x 10.........52.5kg (115lb) x 4 - left knee really hurt doing this exercise. So quit it.

Standing Calf Raises
140kg (310lb) x 12
190kg (420lb) x 10
230kg (510lb) x 10 - P.B. this felt real heavy.

Seated Calf Raises
160kg (252lb) x 12
220kg (485lb) x 6
220kg (485lb) x 6

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
80kg (180lb) x 10
100kg (220lb) x 7 - P.B. failed on the 8th one.
100kg (220lb) x 5

Prone DB Bent Lateral Raises
20kg (45lb) x 10
27.5kg (60lb) x 10 - P.B.
30kg (66lb) x 5 - P.B. - knackered now.

Side DB Lateral Raises
17.5kg (40lb) x 10
25kg (55lb) x 8 - P.B.
25kg (55lb) x 10 - P.B. - right wrist hurting a little.

Standing Alt DB Curls
20kg (45lb) x 10
27.5kg (60lb) x 7
27.5kg (60lb) x 4

EZ BB Preachers
45kg (100lb) x 10
50kg (110lb) x 4

Power Shrugs
150kg (330lb) x 10
195kg (430lb) x 9 - P.B.
195kg (430lb) x 5 - finding this awkward to stop bar rolling in my hands on the smith.

Not a bad session. Noticing a couple of niggles in joints. Been getting a lot of PB's lately so may be to do with it. But felt good during and after.

 

[Hypocrisy86]

good job Rocky!!

 

[SerbMarko]

shit load of work.. awesome rocky.

 

[Glex]

No typical Rocky ups and downs this session, just all ups Well, at least aside from the joint aches, but that's hardly your fault.

Your side DB laterals = me skurred Those are insane!

 

[Rocky]

Hypo - Cheers buddy.

Serb - Yep. Banging through the exercises. Done in about 85mins I think.

Glex - Wish I'd had it in me for squats but I won't moan. Everything was up on last time so can't complain. I'll be honest, the DB raises had a bit of swing on the up, but more control on the negative - same as the Bent over ones.

 

[Glex]

It's still impressive. I'd have a hard enough time using momentum with 40 pounders!

 

[Bulkboy]

that last session is awesome rocky pbs all over the place;D u keep doing ur thing cuz its obviously working...

 

[tim290280]

230kg (510lb) x 10 - P.B. this felt real heavy.

Really?

Try doing the leg curls without doing leg extensions. May feel better on the knee.

 

[Rocky]

Cheers Glex and Bulkboy!

Tim - yeah you might be right, although the seated leg curl machine is horrible. Evo had trouble with his knees from it too. The pad you brace your leg against is over the upper part of the shins so it feels like you're trying to snap your lower leg in half when curling!

Ok - today's session. Was hoping to get Evo in for a final session before he moves up to Scotland this weekend but alas.
Session took 65 mins and although nothing slipped back in weight - almost everything remained static so I'm not impressed. Gonna have to change things around. Want to keep chest as first muscle to train in this session as it is the one that needs most work, so it'll have to be a switch up of exercises I think. Anyway, here it was:

DB Incline
25kg (55lb) x 10
35kg (80lb) x 10
45kg (100lb) x 4 - same as last week. - but did have higher incline on bench than normal. Went for another set but failed on the lift up. Feeling weak.

BB Decline
80kg (180lb) x 10
105kg (230lb) x 6 - failed on 7 and couldn't get the bar back on the rack. Had to slide the weights off each end before I crushed myself. Fortunately there was no-one else there to witness the embarassment.
105kg (230lb) x 4. Miss not having a spotter.

Lying DB Pullover
37.5kg (82lb) x 12
45kg (100lb) x 12

Wide Chins
x 10
w/10kg (22lb) x 7
w/10kg (22lb) x 5 - was hoping to get more here having done them first before deads and rows.

Lat Pulldown
90kg (200lb) x 12 - just to stretch out.

RDL
100kg (220lb) x 10
150kg (330lb) x 4 - grip went.
185kg (410lb) x 1 - P.B. - lift off was all back - quads let me down. Didn't feel right so didn't press on.

BB Bent Row
110kg (240lb) x 8 - grip again!
150kg (330lb) x 10
155kg (340lb) x 6

Dips
w/20kg (45lb) x 10
w/60kg (135lb) x 7
w/60kg (135lb) x 3

Tri Bar Pushdowns
75kg (165lb) x 10
102.5kg (225lb) x 8 - P.B.
Single Arm
55kg (120lb) x 6 - P.B. really awkward.

Forearm curls

So-so session. I knew I was gonna hit a plateua soon. And it's the same point at my chest strength as last time. My quad strength is really starting to be a hinderance to other lifts now too.
My right elbow joint was aching too which was probably to do with trying to lift Ria above my head but picking her up the wrong way so all the weight was off balance on my right side. Doh!

 

[fallen]

damn Rocky looks like you hit that wall face first. Sorry you had a rough time but as long as you keep pushing you'll make it over that plateau soon enough

 

[Dobbs]

Nice going rocky, same as last week in a few lifts but better that than decrease, at your lifting experiance and stage strength will be hard to gain but seems your doing fine. nice going on RDL, ive pulled off quite a bit of all lower back reps too myself lol, but clean rep none the less.

 

[Bulkboy]

i think the session looks good man, those barbell rows are outstanding, just keep pushing forward and ull make it through that plateu

maybe change things up a bit to keep ur body guessing, might get u over the hill u know...

 

[Rocky]

Fallen - yeah it had been going so well lately aswell!

Dobbs - Cheers bud. Yeah don't want to get into the habit of using back stregnth cos it'll only go so far before injury in the deadlift if I don't get the form right. Thing is I got a good clean 6 reps at only 5kg lighter last time. Just wasn't feeling it today.

Bulkboy - Thanks man. Yeah I think I need to change something about, just not sure what yet!

 

[miamiracing]

nice session rocky,

looks like your grip really sucked but im sure its gonna be better next time

sucks also that evo wasn't coming

200lbs just to stretch out.

yea what a mofo.. im at 150lbs for 12reps right now and its mofo heavy
but just for streching out 200lbs lolololol

miamiracing

 

[Dobbs]

Yah i hear you, my strenghts been up and down as well ive pulled off shit then go a few lbs heavier and get alot less

 

[Glex]

I knew I was gonna hit a plateua soon.

Meh...what are we going to do about this?

Maybe we should hook you up with a defibrillator...I'll give you 1,000 volts across your chest when you reach the bottom of your benching movement and that should get you going pretty good. There's a 90% that you'll die and drop the bar on your face, but only a pussy is afraid of a 10% success rate.

...Or maybe you should look at a different routine? What did you do in the past?

 

[Rocky]

miamiracing - lol - yeah I suppose the stretch out wasn't light - I just meant it that I felt the stretch a lot better than in the chins!

Dobbs - Yeah I often get this - a little incremement increase and it becomes a LOT harder!

Glex - Hmmm, I'm liking the voltage theory. Let's give it a go.
As for what I've done in the past - loads! Used to do split routines, full body routines, used to be one set to failure HIT, done pretty much every exercise (conventionally anyway) available to me at the gym that's worthwhile. You got any suggestions?

 

[philosopher]

RDL is still going up. Keep up the good work

 

[SerbMarko]

how often do you change your routines rocky? or do you just stick to this one due to your schedule?

 

[BigBen]

sak a shit the legs session was amazing man!