Rocky's Log - King of the Jim

[Rocky]

Thanks fellas. My cocyx and arm don't feel too bad at all so hopefully all will be well for my session tomorrow.
If anything it's just my knee that hurts but that's not from the gym, it's from chasing down a group of burglars who ran from me the other night and I didn't see the fence they fell over (thinking they'd just fallen over each other while tryino escape) and I ran into it full pelt and my body flipped 360 degrees from my waist when I went straight into the fence (it was dark!!)

I did catch 2 of them though so it was worthwhile!

I'll post tomorrows session up tomorrow (surprisingly). Hope it's a goody.

 

[Basebodyfitnesspaul]

Dayum, sounds like you've had some bad incidents lately man. Hope the knee is nothing too serious.

P.s. Don't be too dispondent with the lack of strength due to stopping the creatine, just think of the benifits when you get back on after the break.

Base

 

[Bulkboy]

cant wait for another session rocky, should be awesome

 

[Clint]

I'll be waiting

good job catching the twats too

 

[Rocky]

Well hello there. I'm in good spirits. After last sessions shoddiness I was feeling pretty despondant about this one and not in the right frame of mind going into the gym. But I loaded up the bar for the lunges to start and got the 2 warm ups out of he way and thought "fuck it". Put my i-pod on lud with some Billy Ocean and went for it. This was one of the hardest sessions I've had in a long while because I had such a lack of energy. Literrally after the lunges I was dead and got through on pure bloodymindedness.

Tweak - I got the 12 PB's as you requested

Here it was:

Smith Lunges
100kg (220lb) x 10 - per leg
150kg ( 330lb) x 10 - per leg
200kg (440lb) x 6 - per leg P.B. - knackered!!!

Smith Front Squat
100kg (220lb) x 3
110kg (240lb) x 3
120kg (265lb) x 3 - P.B.
130kg (285lb) x 2 - P.B. wasn't gonna get beaten like last time!!
135kg (300lb) x 1 - P.B. - yay got the 300lb!

GIANT SET - LEG EX/LEG CURL/DEATED CALF RAISE

Leg Ex
102.5kg (225lb) x 15
102.5kg (225lb) x 15
102.5kg (225lb) x 15

Leg Curl
80kg (180lb) x 15 - started light cos it's a horrible machine for my knees
90kg (200lb) x 15
102.5kg (225lb) x 7 - could start to feel my knees.

Seated Calf Raise
135kg (300lb) x 15
190kg (420lb) x 12
230kg (508lb) x 6 - P.B.
230kg (508lb) x 6

Was really dead at this point but weren't gonna stop!!!

ROTATOR CUFF WORK

Military Smith
60kg (135lb) x 10
80kg (180lb) x 10
105kg (230lb) x 8 -r/p set - P.B.
110kg (240lb) x 2 - P.B.

Prone DB B/Over Laterals
20kg (45lb) x 10
20kg (45lb) x 10
20kg (45lb) x 10

SUPERSET WITH

Side Db Laterals
17.5kg (40lb) x 10
17.5kg (40lb) x 10
17.5kg (40lb) x 10

Incline Seated DB Curls
15kg (33lb) x 10
22.5kg (50lb) x 7 - just. Hard!
20kg (45lb) x 8

Power Shrugs
160kg (352lb) x 10
225kg (500lb) x 8 - P.B.
230kg (508lb) x 7 - P.B.
230kg (508lb) x 8 - P.B.

Rev Cable Curls
40kg (90lb) x 10
50kg (110lb) x 10 - P.B.
60kg (135lb) x 8 - P.B.

Smith Drag Curls
60kg (135lb) x 8
80kg (180lb) x 8 - P.B.

Monster session for me. Although I was dead from the off I became like a man possessed as it was going my way. The curls were still weak for me but after everything before it I wasn't as concerned as usual.
The smith military was a PB for overall reps on a set but I had got 6 before with it not being an r/p set so it's a sort of PB but I'll still claim it!
The cable rev curls were first time doing them so the PB's were by default really but what the hell.
Really pleased after the last session I was able to pull this one out of the bag!

 

[Clint]

lunges before squats and PBs on both how you managed that I don't know

I really like that giant set, that had to feel quite exceptional

ah yes, finally a PB on the military excellent job. 2 reps with that weight as well, nicely done

Again nice supersets thrown in there for shoulders.

Whats happening to your biceps? First your seated inclines are not up to your usual astuteness but you bust out a PB on drag curls and reverse cable curls great job anyway, faggot :io:

Shrugs are monsterous, nice neck

12 PBs, about time you put up a divine number Anything less is always a shameful effort

You did indeed pull it out of the bag, now only if you'd workout with your bag covered

Astonishing work Dan, you'll feel that blitzing tomorrow

 

[Big VIC]

good job rocky with all the pb's those are some huge numbers keep up the good work.

 

[Rageking]

so dead tired and get 12 PBs.... ..... .....

those front squats are looking awesome, hows the form feeling for ya, by the numbers i would say good

and a PB at the end of a giant set just beastly

 

[Dobbs]

YEP, this was a great workout, hit PBs all over. Heavy ass lunges, heavy front squats right after, shoulder presses, laterals and curls were great too. ALot of dedication went into this workout, felt like shit, but sucked it up and hit a shit load more pbs.

 

[Rocky]

Tweak - Yeah those lunges were tough as hell. Was quite pleased to get a double on the military too. Really don't know what's going on with my curling though And by the way, my bag likes to feel the air

vik - Thanks buddy!

rageking - The form on fronts is feeling good. Doing it on the smith helps and since doing them oly style instead of across my shoulders I find it much more comfortable.

Dobbs - Thanks man. Yeah I don't know what happened, wasn't feeling it to start but once I got into it and started hitting the PB's I became like a man possessed!

 

[Glex]

Thanks fellas. My cocyx and arm don't feel too bad at all so hopefully all will be well for my session tomorrow.
If anything it's just my knee that hurts but that's not from the gym, it's from chasing down a group of burglars who ran from me the other night and I didn't see the fence they fell over (thinking they'd just fallen over each other while tryino escape) and I ran into it full pelt and my body flipped 360 degrees from my waist when I went straight into the fence (it was dark!!)

I did catch 2 of them though so it was worthwhile!

I'll post tomorrows session up tomorrow (surprisingly). Hope it's a goody.

Yeah! You were all like, "Stop!" And they were all like, "Make me!" And you didn't have a gun because you're in some weird-ass country so you had to do it the hard way and you went and flying tackled them, hogtied 'em, and then said something badass like, "No one escapes teh bobby," while dusting off your knickers and shirt and cracking your huge giraffean neck.

And then you went and got like 13 PBs or something

 

[Bulkboy]

holy shit dude, thats what u go in and do on a day ure feeling tired shit man 12 fucking pbs in that one session:S

damn, the lunges are amazing, the front squats are awesome, and man that military press of yours is just sick!! kinda weird that u almost move as much weight on the military as u do on the bench, u must have strong shoulders, anyway impressive session as always rocky reps for this one...

 

[Rocky]

Glex - Yep.

Bulkboy - Thanks for the words. Think it was just a freak session really but I won't begrudge it that's for sure!!

Ok, today's session. No the mammoth experience of the other day but not too bad. I've stil cut back on the weights on some exercises deliberately, especially on back, so not so many PB's. No deads today. My hams, glutes and lower back were still really feeling it from the previous session

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 10
115kg (255lb) x 5 1/2 - couldn't quitre get the extension so racked it - P.B.
120kg (265lb) x 3 - P.B.
115kg (255lb) x 8 - r/p set

Pec Dec
70kg (155lb) x 10
90kg (200lb) x 6 - P.B.
90kg (200lb) x 4

Lying Pullovers
DB - 45kg (100lb) x 10
BB - 50kg (110lb) x 10

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

BB Bent Row
90kg (200lb) x 10
120kg (265lb) x 8
120kg (265lb) x 7 - grip
90kg (200lb) x 10

U/H Pullups
x 8
w/10kg (22lb) x 4 1/2
w/10kg (22lb) x 4 1/2

Mid Seated Row
102.5kg (225lb) x 10
Single Arm
87.5kg (195lb) x 8 - P.B.
90kg (200lb) x 8 - P.B.

Dips
w/25kg (55lb) x 10
w/65kg (145lb) x 4
w/45kg (100lb) x 10

Rope Pushdowns
57.5kg (130lb) x 10
75kg (165lb) x 8 - P.B.
75kg (165lb) x 7

HANGING GRIP

Not too bad a session.

 

[Clint]

the flat bench is really improving. What do you know, yet another PB

those rows are astonishing as always, glad to see you still focusing on form. Sorry to hear about your grip though Ever though about working grip seperately to strengthen it?

Other rows are quite immense as well, and dips that far into the session are amazing. Very impressive right there. You've been stuck on 65kg for so long now I'd really love to see you push 70kg for 3-4 reps

ah yes, you did some hanging grip. You should try some static holds, or perhaps something to strengthen the flexors in your hands. Just my few cents

superb work Dan.

 

[Rageking]

awesome, that bench is getting imense
dips still ....
always with the PB's
and im sure your grip will catch up
good session

 

[Pickle]

rope pushdowns are the standout for me. How are you beautiful tris? got a side tri for me to see?


nice bench too mate

 

[Turkish1530]

obviously PB's, and extreme rope pushdowns (PB of course)....not too bad a sesssion hahahah ur silly rock, sick session

 

[Bulkboy]

yeah give us a side tri rocko awesome session as always, everything is looking good but those rope pushdowns are just sick the bb rows are great too, i have the same grip problem with those, fucking annoying when u know u got more power in ur back but the stupid grip just dies great benching too bud

 

[Dobbs]

Holy shit, ur bench has increased so much since i started following this log, fuckin amazing. The chest no longer seems a weak point, at least strength wise for u. Great session all around

 

[Hypocrisy86]

good to see your improving!! every day!
front squats look tremendous. keep it up Rocky!!