Rocky's Log - King of the Jim

[Rocky]

Philo - Thanks buddy! Hope it gets better next week. Wanna break more than 1 rep! lol.

Serb - My schedule dictates what days I train but as far as the way the routine is made up I've been doing this split as it were for about 4 months. I've changed exercises around a little, and set and rep number but seeing as thus far it's been working so well haven't changed much. But that might need to change soon.

Ben - lol. Thanks buddy. I need to get my legs bigger though!

Trying to summon up the energy and motivation to do my session today. Got about 3 hours sleep last night cos littl'un was crying and making a fuss most of the bloody night. But if I don't go today I won't get in the gym till Tuesday next!

 

[Rocky]

Well I decided to suck it up and go to the gym. And I'm glad I did - it went well despite my expectations. A bit shorter session than usual. Knocked off a leg & calf movement so it was done in 60 mins. Here it was:

Seated Leg Press
110kg (240lb) x 12
160kg (353lb) x 12

Single Leg Press
115kg (250lb) x 8 - P.B.
120kg (265lb) x 8 - P.B.

Smith Squat
110kg (240lb) x 10
145kg (320lb) x 6
150kg (330lb) x 1

Standing Calf Raises
150kg (330lb) x 15
190kg (420lb) x 12
235kg (520lb) x 6 - P.B.
235kg (520lb) x 6

DB Military
20kg (45lb) x 10
30kg (66lb) x 10
40kg (90lb) x 5 - P.B.

Standing PushPress
65kg (145lb) x 5
65kg (145lb) x 5

EZ BB Curl
40kg (90lb) x 10
55kg (120lb) x 10
60kg (135lb) x 3

Seated Incline DB Curls
20kg (45lb) x 8
20kg (45lb) x 6

Upright Row
60kg (135lb) x 6
60kg (135lb) x 6 - form was a bit ropey.

So glad I went in the end. Pleased with the squat and especially the DB military. I went later in the day than normal so maybe that made a difference despite my lack of sleep last night!

 

[Bulkboy]

very good session and good on ya for sucking it up and going over there even though u didnt really wanted to i know how hard that can be sometimes those dumbell militaries and also the upright rows really stand out

 

[Glex]

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?

Maybe that thing Tweak is doing and Ironslave did, or maybe try incorporating some powerlifting principles to increase your strength and then move back into one of your other routines.

Great job all around on the last workout; I didn't see any of these faces:

 

[miamiracing]

nice like always rocky

congrats for the P.B.'s

miami

 

[BigBen]

kick ass job rocky exspecially on the low sleep man i dont know how u did that to be honest w u. I woulda needed some cocaine to pull that off

No its not!

No jokes aside that was some reat work man PBs on that little of sleep was pure hunger to better yourself bro, awesome job Rocko!

God Bless
Ben

 

[Rocky]

Bulkboy - Thanks bud. Yeah I had to force myself to go, but knew I'd hate myself if I didn't!

Glex - Not a bad idea. I think I might do some more power sets - just a bit wary with not training with someone to spot me though. Yeah you're right, no disgust in the session at all. Always a pleasure.

miamiracing - Thanks buddy.

Ben - Much appreciated buddy. I think if anything the pressure was off because I wasn't expecting so much of myself, really had to psyche myself up for the DB military though!

 

[Hypocrisy86]

GOOD JOB DER' ROCKY!
135lb BB curls wooot!!

 

[Glex]

I think I might do some more power sets - just a bit wary with not training with someone to spot me though.

Yeah, be careful Get Evo's ass back in the gym!

 

[SerbMarko]

good job on the legs... nice single leg presses..

 

[Rocky]

Hypo - Cheers. Yep those curls are coming up too!

Glex - I wish I could - Evo has moved up to Scotland as of the weekend for good. It's about 350 miles away so my training partner is gone.

Serb - Thanks buddy. I don't have much choice but to do single leg presses as I was doing sets of 30 with the stack - only goes up to 205kg (430lb).

Anyway I'm gonna try going back to flat benching for the first time in a while to see if it'll get me past my rut. Hope not having a spotter doesn't hinder me - or mean I end up with a loaded bar on my chest again unable to get it up (the bar that is - not an erection).

 

[Rocky]

Here's today's. 60 mins again. Left it a bit late and had to be back so Ria could go out so missed off grip work unfortunately, and wanted to do another back exercise but oh well. Shows it's been a while since doing flat benching - it was with less weight than I've been doing for incline, but hopefully it'll come up a bit over the next few weeks.

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 10
100kg (220lb) x 8
100kg (220lb) x 8 (w/ 2 pauses)

Pec Dek
60kg (135lb) x 10
82.5kg (185lb) x 8 - P.B.
85kg (190lb) x 4 - P.B.

Lying BB Pullover
40kg (90lb) x 10
50kg (110lb) x 5 - P.B. - harder than with DB.

Deads
100kg (220lb) x 10
150kg (330lb) x 6 - grip
190kg (420lb) x 2. Better than last time by 1 rep, but felt better form too.

T-Bar Rows
90kg (200lb) x 10
122.5kg (270lb) x 10 - P.B.
125kg (275lb) x 6 - P.B.

Lat Pulldown
80kg (180lb) x 10
102.5kg (225lb) x 6 - awkward. Had to strap a belt round my lap and the seat to stop me lifting up!

Wide Chins
w/12.5kg (30lb) x 4
me x 10

Smith CG Bench
70kg (155lb) x 10
90kg (200lb) x 6 - P.B.
90kg (200lb) x 6 - (w/pause on 4)

Seated EZ Bar Tri Ex
40kg (90lb) x 10
50kg (110lb) x 6
50kg (110lb) x 6 - was a bit rushed by now so not much rest. Should get more than this next time.

Here's a couple of pics. The first one is my modern and highly advanced T-bar set-up. I'm running out of room on the bar nearly.

The second is my patented "relaxed 'I'm a little gay tea-pot' pose".

 

[fallen]

looking real buff Rock gay but buff lol those tbar rows are monsterous

 

[Bulkboy]

thats a damn solid session rocky, with some really great numbers where should i start? the benching is strong, deadlifts are real good and the tbar rows are just outstanding pics are looking good too, what u gonna do when u run out of space on the bar?

 

[BigBen]

Sesion was great rocky, i love the basic exercises u know that! Lookin good in the pic, but yr not doing yr self justice by being loose, we all know your bigger than what u look man u just gotta SQUEEEEEEEEEEZE when u felx

looking great rocky!

God Bless
Ben

 

[onebigeric]

Those deads and t-bars look supreme, Rocky; sorry for missing so much in your log lately

at the name on your pose; build-wise you're looking prime.

 

[Hypocrisy86]

those t-bars are more than 275
even excluding the bar
even if its 35lb plates as those 6
how much was it really?

 

[Dobbs]

great session rocko, many pbs their for chest and tris, Your little gay teapot pose looks pretty good, even doing that faggy pose i see your big, vascular and ripped

 

[Chesticles]

Nice session man, gotta give you props on the deads espically. I like your posing to you hunk

 

[Rocky]

Bulkboy - Thanks buddy. Not sure what I'll do when the bar runs out. Complain to the management I guess!

Ben - Cheers mate. Can't beat the basics! Yeah the only pics I've posted lately are all relaxed I really should get some flexed ones up. I'll have to get Ria to take them.

onebigeric - Thanks for that. Good to see you in here again. Much appreciated. Yeah, quality pose name isn't it!

Hypo - I don't count the bar but that shot was from my first work set of 122.5kg (270lb)! The bigger plates are 15kg (33lb) - I don't like using the 20's (45lb's) cos I can;t pull it into my waist far enough then

Dobbs - It is indeed a truly faggy pose. Yeah I was quite pleased with the session again which makes it 2 in a row. Hopefully it'll continue.

Chesty - Thanks man. I just hope I can start hitting the PB's on deads soon. I'm only 3 reps away from that. Glad you like the pose.