Rocky's Log - King of the Jim

[Rocky]

Basebody - Thanks for popping in and posting man. Be good to see you on here more.

knightrider - I'll have to check those karate straps out. Thanks man.

rageking - Good for you man. I wish I had the temperament and patience to let my grip catch up and hold off the weight for my back!

Glex - You know you like me this way - gay. Yeah I was quite pleased with the 10 rep DB incline. Hope it keeps moving up!

Well my left knee is really hurting today. Feels all bruised and hurts just walking. Don't know how I did it and it's typical to be here on leg day when I'm meant to be doing lunges. We'll see how it goes when I hit it later.

 

[knight_rider]

glex is right about youing doing two p.b's in a row with the same weight, its gay hmmmm, not sure what that means, but just put pb on the later, because you cant have to personal bests, its impossible and it could threaten the very fabric of space time, causing a huge rocky sized hole which will draw us into oblivion argggggggghhh...........im such a geek, i apologise

 

[Rocky]

^Apology accepted. If I knew what you were blathering on about. Now get back in your corner and put the special hat on.

Well my session today was ok. My knee didn't affect me like I thought it was going to which is a bonus so it went a little something like this:

Smith Lunge
100kg (220lb) x 10
150kg (330lb) x 8
200kg (440lb) x 5 - P.B.
200kg (440lb) x 3

Smith Front Squat
100kg (220lb) x 3
100kg (220lb) x 3
100kg (220lb) x 3
110kg (240lb) x 3
115kg (255lb) x 3 - P.B.
120kg (265lb) x 2 - P.B.
125kg (275lb) x 2 - P.B.
130kg (285lb) x 1 - P.B.
135kg (300lb) x bailed.

Seated Calf Raise
140kg (310lb) x 15
190kg (420lb) x 10
225kg (496lb) x 7 - P.B.
225kg (496lb) x 7

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
80kg (180lb) x 10
95kg (210lb) x 8
95kg (210lb) x 6 (pause at 5)

B/Over Prone DB Laterals
17.5kg (40lb) x 10
22.5kg (50lb) x 10
25kg (55lb) x 10

Cable Side Laterals
20kg (45lb) x 10
22.5kg (50lb) x 8

Seated Incline DB Curls
15kg (33lb) x 10
22.5kg (50lb) x 8
22.5kg (50lb) x 5

Power Shrugs
160kg (352lb) x 10
215kg (475lb) x 10 - P.B.
220kg (485lb) x 8 - P.B.

EZ BB Reverse Curls
40kg (90lb) x 10 - P.B.
45kg (100lb) x none. Had to leave as the fire alarm had gone off. I'd already been ignoring ait and carrying on with the workout but the owner came up and told me to leave.

Not bad session. Pleased with the front squats. Although I changed my grip to how Tweak does it rather than putting the bar on my shoulders which made all the difference to comfort.
Although the lunges were another PB for reps, my 2nd set was 1 less rep than last time so I only got the same amount of reps overall.
I deliberately dropped the weight on shoulder exercises to get a better ROM and feeling in the movements.
Overall not too bad but it took about 85mins so a bit longer than I'd have liked.

 

[Dobbs]

Great workout bro, lunges always seem to increase each week, amazing job with the front squats, all good u bailed on 300, 4 pbs for one exercise is good enough, also give u something to look forward to achieving next time around. Heavy presses, laterals and shrugs aswell.

 

[Bulkboy]

awesome session rocky, the lunges are fucking sick!!

the front squats are awesome as well how is ur grip on those?

and offc the militarys, god i wanna do 95kg for reps too:angrydude:

great work as always buddy

 

[Turkish1530]

idk wtf is up with u and PB's man, but i need to step my game up and learn a thing or two......sum amazing weight being moved rock, dam front squats/lunges/shrugs really stand out

 

[Rageking]

awesome session bro, pb pb pb thats all i ever see when i check your log, 4 in a row is just sick. lunges are solid too, but damn 4 pb on one exercise just rocks my mind

 

[Beau]

Excellent Front Squats ROck!

 

[Glex]

Smith Front Squat
100kg (220lb) x 3
100kg (220lb) x 3
100kg (220lb) x 3
110kg (240lb) x 3
115kg (255lb) x 3 - P.B.
120kg (265lb) x 2 - P.B.
125kg (275lb) x 2 - P.B.
130kg (285lb) x 1 - P.B.
135kg (300lb) x bailed.

Gonna make my head explode, Rocko.

 

[Hypocrisy86]

TOO MANY PBs
DAMN ROCKY your going all out in there!
do you growl and smirk in the gym? lol

 

[knight_rider]

sick front squats, ive started do do the smith front squats myself, they smash the quads heaps well.

 

[onebigeric]

Your lunges are insane as usual, Rocko

Excellent work on your front squats to boot. I've never tried them with a smith: does it feel like your ROM is inhibited with it?

Supreme work all around, like always

 

[Rocky]

Thanks everyone for all the comments.
Those front squats felt really good. To be honest I think it was just changing the way I held the bar that made the difference to the weight I lifted. If I was doing it the old way (bar resting mostly on front delts) I think I would have bailed earlier due to it being uncomfortable. But I won't knock the increase!
Pleased that the shrugs are coming up too - not just because of the trap benefit but because I'm getting able to lifting the weight to start with which will hopefully help other lifts a little.

Well I got my next session later today and I've got serious gut ache (not muscular - just feel like I need to shit or puke something rotten out) so hope it doesn't affect me too much. Feel really rough though.

 

[Rocky]

Well here it were. Gym was a bit crowded today which was quite annoying so put me off my stride a bit. But it wasn't too bad:

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 10
110kg (240lb) x 5
110kg (240lb) x 5
110kg (240lb) x 3

Pec Dec
65kg (145lb) x 10
87.5kg (195lb) x 6 - P.B.
87.5kg (195lb) x 6

Lying BB Pullover
40kg (90lb) x 10
55kg (120lb) x 9 - P.B.

Lat Pulldown
80kg (180lb) x 10
102.5kg (225lb) x 10
102.5kg (225lb) x 8

RDL
100kg (220lb) x 10
140kg (310lb) x 8
175kg (385lb) x 6

BB Bent Row
100kg (220lb) x 10
110kg (240lb) x 6
110kg (240lb) x 4

Wide Chins
x 10
x 6 - knackered now.

Dips
w/20kg (45lb) x 10
w/62.5kg (138lb) x 5
w/62.5kg (138lb) x 4

Rope Tri Pushdowns
57.5kg (127lb) x 10
75kg (165lb) x 7 - P.B.
75kg (165lb) x 6

Wrist Curls - SUPERSET
Front...........................Reverse
70kg (155lb) x 12...........40kg (90lb) x 12
70kg (155lb) x 6.............40kg (90lb) x 8

All done in about 65 mins. Not too bad session. Disappointed about the bench though. Also was surprised at my BB Rows. I deliberately dropped the weight back by about 40+kgs to focus more on form etc and it was so much harder than I expected but the power reps was never that bad when I was using heavier weight that would suggest this weight to be so much harder?!

 

[Bulkboy]

looks like a great session man, bb bench is strong for sure, barbell rows are too, props for focusing on form, thats what bbing is about, not hoisting up whatever whenever. dips are fucking unbelieveable as always, i dont know how u do that, overall awesome work rocky

 

[knight_rider]

good session bro, keep it up, yeah king of dips lol

 

[Rageking]

holy crap those rdl's are massive

 

[Basebodyfitnesspaul]

Awesome session Rocky , glad to see that your focusing on form, thats never a bad thing. Very impressed with your Dips, it's incredible how you can add so much weight, so congrats on that. I've also noticed your insanse weight on lunges , thats incredible! . Keep up the great work Rocky, it's always a pleasure to have a "scan" through your log.

Base

 

[Beau]

everything looked solid in that session, But your back work stands out to me

 

[onebigeric]

Wars as usual, Rocky; beyond choice work on your RDL's and pushdowns

You've just reminded me about pullovers as well. I haven't done 'em in something like a month; don't know how I crapped that up:angrydude: