Rocky's Log - King of the Jim

[Storm]

Man that's a lot of PBs, congrats. Amazing shoulder DB, serious weight for sure.

Keep it up

 

[Pickle]

look at you and your low rep heavy squatting. show off. your showing the strength you have in those legs hopefully it will convert to size for you

the bailing out sounds dangerous tho. I hope you have good safetys on ur smith... xxx

 

[Rocky]

base - thanks man. Just got to get the midset right.

Storm - Cheers buddy. Yeah the DB military's are getting back up to standard.

Pickle - Picky-poo returns to my log! Slowly but saurely my squat is picking up a bit. My lunges still far outshine them, I just hope they equate to some more size. And yes the pins are good. I went down, but didn't go back up again.

Well as per usual I was lacking in motivation before the session so stuck the i-pod in my ears to try and coax some aggression into the session. As previously stated I was expecting a drop off due to the finishing the creatine but was pleasantly surprised by the session. Here it was:

DB Incline
25kg (55lb) x 10
35kg (82lb) x 10
45kg (100lb) x 6 - P.B.
45kg (100lb) x 4

BB Decline
90kg (200lb) x 10
115kg (250lb) x 6 - r/p set - P.B.
120kg (265lb) x 2 - P.B.
120kg (265lb) x 2

Lying BB Pullover
40kg (90lb) x 10
55kg (120lb) x 10 - P.B. - dropped bar on my neck on 11

Deads
100kg (220lb) x 10
140kg (310lb) x 7 - grip
180kg (400lb) x 5 - grip - even with straps!
190kg (420lb) x failed
190kg (420lb) x 2 - think I snatched a bit as got a tweak in my lower back.

T-Bar Rows
100kg (220lb) x 10
130kg (285lb) x 7 - grip.
132.5kg (192lb) x 6 - P.B.

Wide Grip Chins
x 10
w/15kg (33lb) x 4
w/15kg (33lb) x 4

Lat Pulldowns
102.5kg (225lb) x 8
102.5kg (225lb) x 6 - awkward - body lifting off seat

Seated EZ BB Tri Ex
45kg (100lb) x 10
60kg (135lb) x 3 - P.B.
60kg (135lb) x 4 - P.B.

Reverse Dips
w/70kg (155lb) x 10
w/105kg (230lb) x 8 - P.B.
w/110kg (240lb) x 5 - P.B.

HANGING GRIP WORK

So was pretty chuffed. Took nearly 1 1/2 hrs which is longer than I would have liked but pleased about the DB Incline. I'd gotten 6 before but the last one was with aid - this time was just me. My form on the deads gets better every time with it being more directed through my legs rather than lower back with the initial lift from the floor. I hope this continues. It would be a right bonus to keep hitting PB's while off creatine and then push even further when I go back on. But I won't hold my breath.

 

[Basebodyfitnesspaul]

That looks like an awesome session Rocky Well done for "conquering" the 100's on the incline m8. Dayyyym, hittin PB's all over the place, must be really happy about that. I'm particularly amazed at how you failed at 19okg deads once and then in the nest set you got it for a double, that shows some determination right there (But i also noticed you felt a tweak in your back on that set, really don't risk anything on deadlifts man, i know from personal experience that if you don't treat that exercise with respect that it'll kick your ass, so hope that 'tweak' doesn't turn into anything serious).

Base

 

[Pickle]

you should probably take that monkey tweak off your back his backs sore now hes on yours.

t-bar rows are immense rocko. nearly up to 7 plates eh
dumbell inclines are also great.

deadlifts quite delightful too be careful tho big man. low rep deadlifts are death too us all

 

[Rocky]

Thanks guys. To be honest I don't normally do a 2nd set of deads but the 1st set felt so comfortable enthusuasm got the better of me and after the 1st attempt fail (even though I've hit that weight before) I couldn't let it get the better of me. It's only a slight twinge in my lower right back. I think I just snatched at the weight a bit too much on the lift is all.
To be honest I was more heppy that I didn't do myself a mischief on the BB pullovers. I thought I'd go for 11 reps but just as I was bringing the bar back over my head I lost it and it came down right on my throat! Fortunately I was still holding it so managed to brace most of the impact. I'm a silly sausage!

 

[Basebodyfitnesspaul]

Damn, that pullover "incident" could have been veeery Nasty. You are correct, you are a very silly sausage.

Base

 

[Clint]

sorry for jumping on your lower back during deads I saw you bend over and frantically had to do something about it

dropped bar on my neck on 11

hope your ok Dan

Both pieces of incline work are rather extravagant, PBs on both

Rather suppositious that creatine has yet to effect your performance, quite the shock followed with much gratification I'd imagine so.

Striking dips, much like always.

Check another great one down in the books for Dan, keep it up

 

[Bulkboy]

wow where should i start, pbs all over as usual great incline and decline benching, that really stands out, and as basebody im also very impressed with ur deadlift and that u failed the first time but then tried again and got it up. chins and ez bar tricep extensions are great too and offcourse those dips of yours are just like......wow

 

[Pickle]

the weight fell on ur giraffe neck and noone made a joke...

 

[knight_rider]

sweet session rock unit, good work on the deads........im pretty much the same, you only get to do one set of heavy deads, and then your done, trying to do any more heavy sets will probably do more harm than good.....how the fuck are you able to t-bar so much weight, fucking ridiculous........im mega jealous i was only doing 80 kgs t-bars for 13 and i was struggling..........i thought you were king of dips.........now your the t-1000, sent bACK FROM THE PAST TO T-BAR CLUSTER FUCK THE WORLD INTO SUBMISSION

....legend........mad session

 

[Turkish1530]

dammm dropped it on your neck! could have been an ugly situation but the only thing that matters is that you still got that PB, and that is what i call "rocky hardcore"

 

[onebigeric]

Freak Rocko, is your neck okay? That's an ever present nightmare for me when doing pullovers as well

The fact that you set FIVE PB's after nearly popping your head off is a testament to your amazing wars, Rocky. To you good sir, a tip of the hat

 

[Glex]

Mr. PB does it again! Are you noticing some difference in how your chest looks, yet? It's getting continually stronger

 

[miamiracing]

hey mr. rock
nice p.b's again! everytime im goin in here, i see heavy ass weight with some p.b.'s

bad to see those grip thing again, but be patient and it will be better pretty soon

miami

 

[Rocky]

Yeah my neck is ok you'll be pleased to know (Pickle - I am surprised there were no giraffe neck jokes - but then I don't think Chesty has read it! )
As for the T-bar - after the previous sessions drop off I was more than pleased.
I hope my grip starts to improve soon!

Anyhoo, my lower back still hurts. PIssers. Thought I'd go lighter today to try not to aggravate it more than necessary so here is what I did yesterday:

Smith Lunge
100kg (220lb) x 10 (per leg)
150kg (330lb) x 15 (per leg) - P.B. reps

Smith Front Squat
100kg (220lb) x 3
110kg (240lb) x 3
120kg (265lb) x 1 - feel back here.
130kg (285lb) x bailed. Felt it in back and lifted heels off floor.

Seated Calf Raise
140kg (310lb) x 15
180kg (400lb) x 12
225kg (495lb) x 8 - P.B.
225kg (495lb) x 7

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
80kg (180lb) x 10
100kg (220lb) x 8 (w/aid) - P.B.
100kg (220lb) x 6 (Pause at 4)

Prone Bent Over DB Laterals
20kg (45lb) x 10
25kg (55lb) x 10
25kg (55lb) x 10

Side DB Laterals
17.5kg (40lb) x 10
20kg (45lb) x 10
22.5kg (50lb) x 6 - knackered.

Alt Standing DB Curls
20kg (45lb) x 10
25kg (55lb) x 6?!
25kg (55lb) x 5?!?!?!

EZ BB Reverse Curls
40kg (90lb) x 7
40kg (90lb) x 7

DB Shrugs
45kg (100lb) x 24 - grip went
45kg (100lb) x 18 - grip went

So-so session. Pleased with the lunges. Deliberately didn't do my main set and instead did a high rep low weight set to give my back the break.
Not so chuffed with the front squats. Especially after last time, but think being so conscious of my back didn't help.
Keep meaning to incorporate gluteb ham raises in the abscence of a leg curl machine that doesn't ruin my knees but forget!
Calf Raises were ok - another rep increase - slowly but surely!
Smith MIlitary was good. Makes so much difference having a spotter to push you on!
Don't know WHAT is going on with my curls. My curls were always pretty strong but they seem to be droppping strength with rapid regularity?!
Again did the DB shrugs rather than power shrugs to be easier on back. the 45's are the heaviest DB's in the gym so it was high rep all the way but yet again my grip failed me.
Hope my back eases up by next session!

 

[Hypocrisy86]

dont fright at those DB curls man
they'll come
good job on everything else
still ripped as fuck i bet !!

 

[Turkish1530]

i would not worry about the db curls whatsoever....look at ur training lord, of course your gonna start to burn out after that monsterous workout ance:

 

[knight_rider]

looking good rock dawgy dawg........hittting a few pb.s , good stuff, all you gotta do is make a few pbs every session and it makes life so much better............keep up the good work

 

[Bulkboy]

great session, nothing soso about it, u got pbs and u did a good job, who cares about db curls anyway, as long as u still row and deadlift a shitload its nothing to worry about dude, remember ur off the creatine now, so u burn out quicker, anyway great lunges and an overall good session rocky