Rocky's Log - King of the Jim

[Bulkboy]

dumbell incline looks good rocky, deadlifts are awesome, wish i could deadlift 180kg...

 

[BigBen]

i still dont get how u do chest n bac on the same day, that must be some rough shit rocko! Great sssion though my man, PBs of course!

Keep up the great work rocko!

God Bless
Ben

 

[Rocky]

Dstan - you're right which is why I'm trying to improve on my weaknesses in those ancillary yet important areas to bring up the bigger lifts.

Glex - Yeah I think that was it. Last time I only did 1 main set of DB B4 the decline, this time was 2 and those 2 reps on the second set were so hard with the positive phase being so long but I was damned if I was gonna drop 'em!

Turkish - You're right! Thanks man. It was just frustrating using a lesser weight than last time and getting less reps - but I knwo it was better to get the form immaculate.

bb4life - Indeed. Next time will be better (I hope! )

onebigeric - True. Hopefully I'll be able to get back to me best on deads. Sometimes need to take a step back to go further forwards I suppose.

Philo - Yeah I suppose it could be all manner of things! And I guess that fact I still got a couple of PB's is something! I gotta look at it more objectively!

Tweak - The inclines were same amount of reps as last time (well I got 6 last time but one was with aid) so in a way I guess it was more cos I did the second set! I just do the pulldowns to stretch the lats and I feel it better than the chins so thought what the hell - and I did both!

Bulkboy - Thanks man. You'll get 400lb! I wish I could squat what you do!

Ben - Yeah it is hard going to do deads and rows having done the benching but it's a great feeling in the upper body! Thanks buddy.

Thanks all of you! Next session tomorrow - and my horrible squat.

 

[philosopher]

No workout today Rocko...?

 

[Rocky]

^Nope in about 12 hrs once I've been to bed! It'll be a morning session for me!

 

[Clint]

pics?

 

[Hypocrisy86]

Good work Rocky
dont you worry bout the grip failing or your quads
we all know you'll come back even stronger!
keep it up big man!

 

[Rocky]

Well here was today's - started off well with the legs then rapidly descended into a quagmire of turds for shoulders where it stubbornly remained through biceps. Qualitah.

Seated Leg Press
130kg (285lb) x 10
180kg (400lb) x 10
Single Leg Press
130kg (285lb) x 8 - P.B.
135kg (300lb) x 4 - P.B.

Smith Squat
120kg (265lb) x 8
150kg (330lb) x 5 - P.B.
155kg (340lb) x 1
160kg (350lb) x 1 - P.B.

Standing Calf Raise
150kg (330lb) x 15
190kg (420lb) x 10
240kg (530lb) x 6 - P.B.
240kg (530lb) x 6

ROTATOR CUFF WORK

And so the quality disappears...

DB Military
20kg (45lb) x 10
30kg (66lb) x 10
40kg (90lb) x bailed. Could not summon it up to get them up.
35kg (80lb) x 5 - wtf
35kg (80lb) x 3 - For shame

Push Press
70kg (155lb) x 2 - P.B.
70kg (155lb) x 2 - P.B.

Smith Upright Row
60kg (135lb) x 10
60kg (135lb) x 10

Straight BB Curl
40kg (90lb) x 10
55kg (120lb) x 5 - wanted more than this.
55kg (120lb) x 3 - definately wanted more than this - motivation was in the toilet by now.

DB Preachers
17.5kg (40lb) x 6
17.5kg (40lb) x 6

That was it. Thank God. Those DB presses were a right shitter - hope it's just a one off. I know the push presses were a PB but only for weight - 2 reps isn't exactly great. The squats although a PB for reps I'm not so sure the depth was as much as I want - difficult to tell. Those bicep exercises wre a real disappointment. I know I've switched from an EZ bar to a straight bar but thought it would be fairly comparable and at leasrt come up quite quick. Hopefully it's just a momentary dip but we'll see.

 

[Clint]

squats after leg press and still hitting PBs on both movements is utterly insane Most excellent job right there

Calve raises are nothing short of amazing either, thats quite a bit of weight for your chicken legs to be handling

your Db Presses went very gay this session, what happened? Did you drain yourself so much from legs that it effected the qualitah of your shoulders? Thats a shame

Whats even gayer is you follow immediately with a PB on Push Press

dont fret too much about the biceps, we all know you got more then that in the tank of yours.

Overal session was superior, the weight on the push press was considerably respectable, and hopefully next week you can push through and smash the shoulders to give your mind a new vigor and to forget about your shoulder session this time around.

Excellent work Dan, and its about time for me to change your log title again

 

[Bulkboy]

wow!! those squats have really come up rocky! shit the whole session is pretty solid man, too bad about those shoulder presses, the squats must have taken alot out of u, ull get a pb on them next time

 

[Hypocrisy86]

damn rocky
your gonna pop one day
imo, better get on the juice
ask Serb for some LOL

 

[Glex]

imo, better get on the juice

Your opinion sucks.

Great day for legs there, don't worry about the rest so much. You're definitely too hard on yourself, man.

 

[miamiracing]

congrats for p.b.s rocky,
but wtf is up with your military? looks pretty bad dude.. but dont worry i'm sure u will hit it hard next session

 

[Dstan]

damn solid workout rocko don't worry bout the militaries u were prolly just having an off day but still pretty good.

 

[Turkish1530]

a very solid workout as always rocky.......and as always more PB's!

 

[onebigeric]

Don't hamper yourself at all, Rocky; your lower session would be a hard one to follow for any muscle group. Crazy good PB's as usual; your calf raises were the definite standout for me, right along with that 350lb squat

 

[Rocky]

Thanks to all of you guys! I appreciate you always bringing me up when I notice the flaws in my session. Still another day tomorrow. It's the opposite session tomorrow but I'll be interested to see how my smith military fares next time I hit shoulders.
Also I'll be curious to see if my benching tomorrow is hampered by my drop in stregnth on the last shoulder session.

We shall see tomorrow...

 

[Clint]

balls.

looking forward to tomorrows meat fest...I mean session

 

[Rocky]

I hate you. And your damn log name changes.

 

[Rocky]

Here was today's session. I deliberately dropped the weight on the RDL's and rows to try and get my form a bit better, and here it was:

Falt BB Bench
60kg (135lb) x 10
80kg (180lb) x 10
110kg (240lb) x 7.5 -w/pause at 6 - P.B.
110kg (240lb) x 7 - r/p set

Pec Dec
60kg (135lb) x 10
85kg (190lb) x 8 - P.B.
87.5kg (195lb) x 4 - P.B.

Lying Straight Arm BB Pullover
40kg (90lb) x 10
55kg (120lb) x 8 - P.B.

RDL
100kg (220lb) x 10
140kg (310lb) x 8 - grip!
170kg (375lb) x 8 - P.B. for reps

BB Bent Row
110kg (240lb) x 10
150kg (330lb) x 8
140kg (310lb) x 7

Lat Pulldown
80kg (180lb) x 10
97.5kg (215lb) x 8
100kg (220lb) x 6

Rack Chins
feet raised x 12
feet raised x 12

CG Bench
70kg (155lb) x 10
95kg (210lb) x 4 - P.B. last rep bum off seat
95kg (210lb) x 4 - last 2 reps bum off seat

Seated EZ BB Tri Ex
40kg (90lb) x 10
55kg (120lb) x 5 - P.B.
55kg (120lb) x 5

Plate Pinches

Hanging Grip work

And that was that. Actually quite pleased. The Close grip wasn't great, I might change that exercise for something else for a bit. Wish the benching was a little stronger but hopefully that'll come along seeing as I've only recently switched to flat bench for the first time in ages. The bent rows weren't great. Think my body was a little too upright and the form wasn't as crisp as I'd like. Pleased that the RDL was actually pretty easy.