Rocky's Log - King of the Jim

[Turkish1530]

an awesome workout as always.....i'm always amazed at the amount of PB's u get brother, incredible

 

[Bulkboy]

yeah the bench is fucking strong man, 110 kg for 7 is impressive.

barbell rows are sick as always, i dont understand how u can be hoisting that much weight at that movement.

 

[Hypocrisy86]

i never do CGs
are they really good when putting size on the triceps or just forming them?
plus FLAT bb bench looking good man

 

[Rocky]

Turkish - Thanks man. Appreciate it.

Bulkboy - Thank. It's not much compared to other people on here but I've always had trouble with chest and legs so glad to be finally moving up a little!

Hypo - CG's are great for mass. Think about the weight you're using compared to other tri exercises! Definately worth including Steve!

 

[Rageking]

wow awesome session rock
i never really do CG's either, usually just dips for tris, but i think i might try it today, sounds like good idea.

 

[Peanut!!]

rows were good despite what u say- i wish i could row 140 kg!! :O!

what are u doing man?
what is evo doing?
im sitting here doing shit online and got wimbledon on on the tv in my room, good ol' timmay henmen eh! i hope he wins for you buddy!

 

[PUMBA]

Congrats on the PB's buddy your getting crazy strong.

Shut up Peanut lol...see ya in a few days Biatch.

Yeah how is Evo going Rocky?

 

[Dstan]

yeah rocko definately lookin good as always. Those rows aren't bad man and pretty good benching.

 

[big_murr]

u got a great bench and barbell row

what is your body weight

 

[Dobbs]

nice work Rocko, strong back as always and that bench looks to be improving week by week

 

[miamiracing]

yo rocky,

congrats for p.b.'s! looks nice like always..grip could be worster so don't worry about that.. its some heavy ass shit u doin there and sometimes your fingers dont wanna do it what u could do...will be better next time

 

[Glex]

Falt BB Bench
110kg (240lb) x 7.5 -w/pause at 6 - P.B.

Nicely done! Think you're starting to break through the barrier?

RDL
170kg (375lb) x 8 - P.B. for reps

 

[Rocky]

Rageking - Yeah CG's are definately worth doing. I alternate between them and dips each session.

Peanut - I'm doing well man. Thanks. Evo is too - he's moved up to Scotland for a new job about 300 miles away so I only speak to him on phone and e-mail now. Miss having my training partner! Surprise surpsie - Henman is out!

Pumba - Thanks buddy. Yep, slowly the bench is coming on! Evo is good. I keep trying to get him to post but he's limited with computer at minute!

Dstan - Yeah I'm dropping some weight off my rows at the mo and gonna work back up again. My bench has always lacked so hopefully it's a time of change!

big murr - Thanks buddy. In all honesty I have no idea what my bodyweight is. I think the last time I stepped on some scales was about 9 months ago or more!

Dobbs - Thanks. Yeah it's creeping up! Hope it carries on!

miamiracing - Yeah still getting the PB's. Think they will start being less frequent from here on, and not so many each session, but as long as I don't drop off too much then all is well I guess!

Glex - Hopefully I'm getting through it yeah. I'm gonna aim to get 5 -8 reps each session and bumo the weight up each and every time on BB bench even if it means the whole set being an r/p set. Doing some power work to try and coax me through my sticking point.

Training legs/shoulders/bis in about an hour!

 

[Bulkboy]

cant wait for ur next session rocky, ur doing great it seems, blasting through those platous ur body is trying to set up for u...

 

[Rocky]

Well I'm pretty chuffed today. A PB on every exercise!! And on 3 of them I beat the PB on the next set. I thought I'd get more knackered as the session went on but I was getting so fired up that it didn't matter.

here it was:

Smith Lunge
100kg (220lb) x 10 (per leg)
150kg (330lb) x 10 ( " )
200kg (440lb) x 4 ( " ) - P.B.
200kg (440lb) x 4 ( " ) - this felt so damn heavy like my back was gonne get crushed, and my forearms were pumped to hell!?!

Seated Leg Press
180kg (400lb) x 10
Single Leg Press
135kg (300lb) x 6 - P.B.
135kg (300lb) x 8 - P.B.

Seated Calf Raise
140kg (310lb) x 15
190kg (420lb) x 10
220kg (485lb) x 8
225kg (495lb) x 6 - P.B.

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
80kg (180lb) x 10
105kg (230lb) x 6 - P.B.
105kg (230lb) x 4

Prone B/Over Laterals
20kg (45lb) x 10
32.5kg (70lb) x 6 - P.B.
20kg (45lb) x 10

Side DB Laterals
17.5kg (40lb) x 10
25kg (55lb) x 10
27.5kg (60lb) x 10 - P.B.

Standing Alt DB Curl
22.5kg (50lb) x 8
32.5kg (70lb) x 3 - P.B. - not great form.
30kg (66lb) x 4 - spent after last set.

Cable Curl
92.5kg (205lb) x 8 - P.B. - put it on wrong weight was meant to be on 87.5kg!
95kg (210lb) x 5 - P.B.

Power Shrugs
150kg (330lb) x 10
210kg (465lb) x 10 - P.B.
215kg (475lb) x 7 - P.B. - would have got more but hooks hit the rack pins.

So that was it. 12 PB's in total!. Particularly pleased after the last shoulder session that my Military didn't suffer. Was all ready to drop the weight back when I started but thought fuck it.
The laterals were a bit power style again to be honest. and the curls weren't the best form. But the cable curls were a bonus considering I meant to put it on 5kg lighter but got the wrong weight and still got 8 reps! Ignorance is bliss! And the 200kg on lunges is a nice landmark for me. My back feels like it's compressed now though and my wrists hurt from the lateral raises but I'm still pretty happy!
Don't think I'll get many more sessions like this though so I'll savour this one!

 

[Clint]

I told you that you would bounce back from your last shoulder/leg session and you completely destroyed it

Lunges, as always, are utterly gay and fantastic all in one

Leg Press is pretty outstanding considering you smashed lunges so harder most of Norfolk could hear your rawr.

Military Press is great, thats quite a bit of weight on there, and from your last shoulder session quite an improvement.

Laterals (rear and side) are both superb, power style or not thats some outstanding weight. When you hold the weight on laterals, is your thumb under as if your gripping it like you would with presses, or over accompanied with your other fingers like you would do on shrugs? I've found if I keep it over it puts less stress on my wrist (I too have suffered from wrist problems from side laterals, and from several other movements as well, wrists have always been an ongoing injury of mine)

Curls are immense! Cheat or not, who cares. I personally think its ok to vary with cheat and strict form on curls

Shrugs are elephantine as well! No wonder that neck of yours is so ruggedly thick and those traps have been improved.

Wonderful session Dan, quite impressive.

Call Evo, tell him what a dynamite you've had, and maybe it will inspire him to train again.

 

[Bulkboy]

holy hell sick session, pbs on every exercise, how the fuck is that possible??!!

i love the smith military, fucking strong on that one, the lunges are amazing too. so what u weigh now rocky?

 

[Turkish1530]

PB's on every exercise????!!!!!!! that is dam sick brother, wtf did u do or eat b4 ur workout to get u sooo dam pumped and strong, let us all in on ur secret mayb we will dream of hitting pb's on every exercise

 

[Dobbs]

lmao, unbelievable PB's incredible weight used to achieve them as well. Its starting to show u have no/or very limited weak points strength wise, im sure size wise as well

 

[Flex]

Looks like your strength is at an all time high with all those PB's. Congrats and keep up the good work.

Those seated calf raises are massive. How big are your calves?