Rocky's Log - King of the Jim

[Rocky]

Ok today's session. Yet again I wasn't really feeling up for it before I got there, but once I eased into it it was ok. Wish I could mentally prepare myself better because I think I'd do better then. Oh well still managed a few PB's:

Seated Leg Press
120kg (265lb) x 12
170kg (375lb) x 10

Single Leg Press
125kg (275lb) x 8 - P.B.
130kg (285lb) x 5 - P.B.

Smith Squat
120kg (265lb) x 6 - wanted 8 really
150kg (330lb) x 3 - joint PB.

Standing Calf Raises
150kg (330lb) x 15
190kg (420lb) x 12
235kg (520lb) x 8 - P.B.
235kg (520lb) x 8

ROTATOR CUFF WORK

DB Military
20kg (45lb) x 10
30kg (66lb) x 10
40kg (90lb) x 5 - same as last week - this might be hard to bust through.

Standing Push Press
65kg (145lb) x 6 - P.B.
65kg (145lb) x 4 - got lightheaded!

Cable Upright Row
80kg (180lb) x 10
102.5kg (225lb) x 10 - P.B.
102.5kg (225lb) x 10

Straight BB Curl
40kg (90lb) x 10
50kg (110lb) x 8 - gonna alternate using straight bar and EZ bar.

Reverse BB Curl
40kg (90lb) x 6 - felt funny in elbow joint - like the tendons were crossing over each other.
40kg (90lb) x 7

That was it. Done in about 60-65 mins.

 

[Bulkboy]

awesome session there man! once again pbs all over, how u do it?

squats are good, and those dumbell militaries are real strong, 40 kg for reps is awesome keep it up!

 

[Dobbs]

Mr. fuckin P.B, damn rocky looks like youve been gettin past some strength barriers lately. Heavy ass leg workout all around. Calfs are just insane. Heavy shoulders and bis as well. Looks like your at a great point now, u look to be gettin stronger and stronger with all these pbs lately.

 

[Clint]

I remember the days when you were curling 140lbs on a straight bar, what ever happened

your squats are still utterly gay, and utterly confuse the feces from right beneath me

excellent calve work to get them chicken legs built (Evo has told me )

Shoulder work is excellent, presses are very very strong, and usually are one of the harder exercises to break through a PB
Your standing push presses are also excellent.

trap work? or right, thats with back correct? my mistake

excellent work Dan You may be soon re earning the title of Mr. PB away from Evo one of these days soon

 

[Glex]

How fitting the name of your log is

Straight BB Curl
40kg (90lb) x 10
50kg (110lb) x 8 - gonna alternate using straight bar and EZ bar.

Alternate straight and EZ bar from rep to rep? That sounds a little weird but you know what you're talking about...

 

[Turkish1530]

u said ur having a problem getting mentally prepared lately......what i try to do is kinda "brace" myself for the gym 2-3 hours before i have to go.....so if i have to go at 4pm we'll say around like 2pm i'll start thinking about what i have to get done in the gym, and then just keep it in the back of my mind that i gotta go and get to work and not f*ck around, obviously the closer gym time gets, the more i think about it and pound it into my head that it's time to get down

 

[Hypocrisy86]

Way to go Rocky on those BB curls
and everything else
i'll be doing 100lb BB curls with 4 sets of 6 soon enough
gonna creep up to you man, im like a green beret you goes in
and rescues my buddies and leaves
rofl..

 

[Rocky]

Bulkboy - Thanks. Yeah I got the same reps as last week, just hope I can ease another 1 or 2 out next time.

Dobbs - Yeah I haven't been knocking out regular PB's like this for ages. Hope it's having an effect.

Tweak - If I used the EZ bar it would have been 135lb but I'm gonna alternate using the EZ and straight bar to hit the different bi heads more which will hopefully have an all round more beneficial effect. Squats are indeed still gay. DB presses I am pleased with and just hope I can keep improving on but it's getting damn hard. Chicken legs? - true.

Glex - lol! That would be foolish indeed. No, as I just said, I'm gonna swap which bar I use each session. Hopefully the weight for straight bar should come up pretty quick seeing as for most people straight bar allows for more weight than EZ bar.

Turkish - I'll try that. It's difficult sometimes with all the stuff I got to do to get into the midset so early on. But as long as I can get focussed before I get there to prepare it'll help! Cheers buddy.

Hypo - Like a green beret...but I'm Rambo.

 

[Rocky]

My lower back really hurts. Feels like my back has been crsuhed from the weight for calf raises yesterday. Just feels all compressed at the base on the right hand side.

I've got deads tomorrow.

 

[SerbMarko]

lol u changed your name to Mr.PB i love it.. strong sessions my man.. how many steroids are you doing? jk

 

[Rocky]

^ I take 15 injections a day.

Anyhoo, today's session. Lower back was still feeling a little off o knocked out deadlifts and I have to say it didn't feel like a proper session without them. But wasn't too bad though:

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 10
105kg (230lb) x 8
105kg (230lb) x 8 (pause at 6 and 7)

DB Flyes
22.5kg (50lb) x 10 - just while I was waiting for equipment to be free.

Pec Dek
60kg (135lb) x 10
85kg (190lb) x 6 - P.B.
85kg (190lb) x 5 - hard!

Lying BB Pullover
40kg (90lb) x 10
50kg (110lb) x 10 - P.B.

Wide Grip Chins
x 10
w/10kg (22lb) x 8
w/12.5kg (30lb) x 5.5

Lat Pulldowns
90kg (200lb) x 10
95kg (210lb) x 7 - was lifting myself off seat.

T-Bar Rows
90kg (200lb) x 10
125kg (275lb) x 10 - P.B. - damn this was hard!
125kg (275lb) x 8

Rack Chins w/feet raised high
x 12
x 12

CG Bench
70kg (155lb) x 8
90kg (200lb) x 4
95kg (210lb) x 3 - P.B.

Seated EZ Bar Tri Ex
40kg (90lb) x 10
50kg (110lb) x 8 - P.B.
55kg (120lb) x 3 - P.B. - died here.

Hanging grip work and done.

Gonna post some posed pics up in a bit in my pic thread.

 

[Turkish1530]

wtf monster is that all that u get is PB's!!!!!!????? Awesome workout as always

 

[Dstan]

what the hell man u keep getting PBs but u were in a rut for awhile i guess so now it's time for u to jump over that plateau u were at man great work.

 

[Bulkboy]

awesome session rocko, strong benching and lots of pbs as usual, very impressive man, u shouldnt be unhappy with the cg benching either, its strong specially considering u had already done regular bench press

 

[Dobbs]

nice workout as always rocky. Hittin P.B's all the time now.CHest strength is increasing as well.Those t-bar rows must have been rough also dman, thats heavy.

 

[Glex]

Great session, Mr. PB. You're living up to your name

Ooo, posed pics Do one in that black thing for me, k sweety?

 

[Hypocrisy86]

Re: Rocky's Log - Mr P.B.

Good PBs there Rocko
CGs look good
keep it up!

 

[Rocky]

Re: Rocky's Log - Mr P.B.

Turkish - Thanks buddy, those PB's are getting harder to hit though.

Dstan - yeah it's good to start making some groundwork and besting my previous efforts.

Bulkboy - Yeah I suppose I should put the CG in context but cos I got more the previous week I felt disappointed. I'm never satisfied!

Dobbs - Thanks. Yeah the T-bar felt really hard this week. I think not having done deads before like normal was actually a hinderance cos I hadn't adjusted myself to the weight!

Glex - Alas no black thong pics...yet...

Hypo - Cheers Hypo!

Next session in a little while.

 

[Rocky]

Re: Rocky's Log - Mr P.B.

Fa la la la la!

Here is todays session

Smith Lunge
100kg (220lb) x 10
150kg (330lb) x 10
195kg (430lb) x 6 - P.B. - damn hard.

Seated Leg Press
175kg (385lb) x 10
Single Leg Press
130kg (285lb) x 6 - P.B. - hard!

Seated Calf Raise
140kg (310lb) x 12
190kg (420lb) x 10
220kg (485lb) x 8 - joint P.B.
220kg (485lb) x 8 - just!

ROATATOR CUFF WORK

Smith Military
60kg (135lb) x 10
80kg (180lb) x 10
105kg (230lb) x 5 w/aid - P.B.
105kg (230lb) x 2 - spent!

B/Over Cable Laterals
15kg (33lb) x 10
15kg (33lb) x 10 - forgot to up the weight
20kg (45lb) x 10

Side Cable Laterals
17.5kg (40lb) x 10
20kg (45lb) x 8

Standing Alt DB Curls
22.5kg (50lb) x 10
30kg (66lb) x 8 - P.B.

Seated Incline DB Curls
20kg (45lb) x 8
22.5kg (50lb) x 6 - hard!

Power Shrugs
150kg (330lb) x 10
200kg (440lb) x 10 - P.B.
205kg (450lb) x 10 - P.B.

Clean & Jerk
50kg (110lb) x 1
60kg (135lb) x 1
70kg (155lb) x 1
80kg (180lb) x 1
90kg (200lb) x fail

Don't know why but I just can't get motivated these past few sessions. I don't know why though cos I'm hitting PB's all the time I just can't get into the spirit of it. It's getting really hard to hit PB's now. Having to knock back main setson most to 1 instead of 2 cos I can't face a second main set.
The military press was really hard today - not sure how much aid the guy was giving so not sure whether it would be a PB or not.
The clean and jerks were just for the hell of it at the end. My form sucks on them it's all arms. Once I get the bar to my shoulders I just push it, I really need to use my legs but don't. Oh well.

 

[bb4life]

Re: Rocky's Log - Mr P.B.

Nice dude. I like the addition of the clean and jerks at the end.