Rocky's Log - King of the Jim

[miamiracing]

ooooh man!

2 huge mofo sessions, full of p.b.'s.. how hardcore is that?

congrats dude everytime i wanna some heavy ass stuff, i just have to hit your log

 

[Rocky]

Tweak - Thanks man. Yeah, I'm hitting a bit of a wall with the dips - perhaps I'll just have to go for it and see what happens. I do different grip work - hanging grip, plate pinches - not so much static holds though - perhaps I'll have to incorporate.

rageking - Cheers buddy - yeah I hope my grip improves - it dosn't seem to be though

Pickle - Thanks sweetie. Aah, my side tri shot - ever my stock photo pose. I'll try and get one for you soon!

Turkish - lol. Yeah that session seems to be the one where the exercises I'm doing in it make the best chances for PB's for me. Hope it doesn't change!!

Bulkboy - Yep cursed grip is a real bane!! Trying to improve it though but it's being stubborn!!

Dobbs - Yeah fingers crossed my bench is coming along nicely - slowly but still better than not at all. Wish it would transfer to my DB bench though which seems to have been stuck for ages now!

Hypo - Yeah I'm loving the fronts since changing the way I hold the bar.

miamiracing - Thanks man. I hope I don't disappoint when you come in here. Always appreciated!

Right well as is always the case lately I wasn't feeling it to start with - I don't know why though. I normally only get like this when my weights are down - when I'm PB'ing I feel like there's less pressure - weird.
Anyway, I started back on Creatine today so hopefully in a couple of days or so I'll get a bit of a boost! But here was todays anyway:

Seated Leg Press
160kg (352lb) x 10
205kg (450lb) x 10
Single Leg
145kg (320lb) x 8 - P.B.
145kg (320lb) x 8

Smith Squat
100kg (220lb) x 20 - breathing squat. Need heavier weight.
140kg (310lb) x 1
150kg (330lb) x 1
155kg (340lb) x 1

GIANT SET:Standing Calf Raise/Leg Ex/Leg Curl

Standing Calf Raise
140kg (310lb) x 15
190kg (420lb) x 10
245kg (540lb) x 6 - P.B.
245kg (540lb) x 6

Leg Ex
80kg (180lb) x 12
102.5kg (225lb) x 15
102.5kg (225lb) x 15

Leg Curl
80kg (180lb) x 12
102.5kg (225lb) x 8
102.5kg (225lb) x 8

ROTATOR CUFF WORK

DB Military
20kg (45lb) x 10
30kg (66lb) x 10
37.5kg (87lb) x 6
37.5kg (87lb) x 5 - (1 w/aid)

Standing Push Press
65kg (145lb) x 3 - head rush.
65kg (145lb) x 2 - stopped.
60kg (135lb) x 6

Smith Upright Row
60kg (135lb) x 8
70kg (155lb) x 5.5 - P.B.
70kg (155lb) x 5.5 - just couldn't get it right up.

Straight BB Curl
40kg (90lb) x 10
55kg (122lb) x 8
60kg (135lb) x 1 - then bailed.

DB CC's
20kg (45lb) x 8
20kg (45lb) x 8

Seated Chest Press
50kg (110lb) x 10
70kg (155lb) x 10 - P.B.
72.5kg (160lb) x 8 - P.B.

Gonna do the chest press at the end of this session to hit the pecs a little more. The machine is really heavy and the handle start back really far so it's hard to start the movement. It's like doing the squat and starting from the bottom of the movement - no chance to accustom yourself to the weight. Oh well, I shal persevere.
Not too bad session. Pleased the leg press keeps going up. The 20 rep breathing squat was actually pretty easy - I'll try 110kg next tiome maybe - I hate high rep!

 

[Big VIC]

good job rocky all the pb well keep them coming

 

[Rageking]

wow awesome session.
how you put up that much weight on squat after a 20 rep is amazing
those curls are massive even if you bailed
good work pushing chest to the limits

 

[Glex]

Oh no, I thought we'd have a little time off from the insanity, but here you go getting back on teh creatine

Oh well, I'll deal. Great work on everything

 

[Rocky]

vik - Thanks man. I'll keep trying!

rageking - That's why the squat sets were just for singles after! Was surprised at how much harder the 2nd main set of curls werew with just the 10lb increase. Oh well...

Glex - Yep, I've been off it for about 3 weeks I think so I thought before I start taking too much of a hit on losing strength and getting pissed off I'll get back on it and hopefully I'll be able to keep upping the weight regularly. I've had such a long spate of getting PB's all the time that I must be due to hit a plateau or even a drop off sooner or later. I've never been able to improve as constantly as I been the past few weeks. Hopefully the insanity will continue.

 

[Bulkboy]

wow great session rocky the squats and military db presses really stand out to me the upright rows are fucking strong too

 

[Rocky]

bulkboy - Thanks man. Yeah I just want those squats to keep improving though. Gotta thicken up the chicken legs!

Right here was today's session. Still lacking in motivation. Don't think it's overtraining cos I only go 3 x per week. But then I am hitting new weights every time. Don't really want to change the routine because full body IU think will be too much and splitting it up a different way I think will mean one session being much harder than the other. Anyway this was how it went:

DB Incline
25kg (55lb) x 10
35kg (82lb) x 10
45kg (100lb) x 6
45kg (100lb) x 3

BB Decline
80kg (180lb) x 10
100kg (220lb) x 9
110kg (240lb) x 6 - r/p

Lying Pullover
DB: 45kg (100lb) x 10 - strained neck somehow so left weight same
45kg (100lb) x 10

Deads
100kg (220lb) x 10
150kg (330lb) x 15 - P.B.reps. Only got 9 last time so was aiming for 10!

T-Bar Row
90kg (200lb) x 10
120kg (265lb) x 8
132.5kg (292lb) x 4 - P.B. - grip went.

Wide Pullups
x 10
w/10kg (22lb) x 6
w/10kg (22lb) x 6

Fatman Pullups
(legs raised) x 15
(legs raised) x 15
(legs raised) x 15

SUPERSET WITH

Seated Inc BB Tri Ex
45kg (100lb) x 10
55kg (120lb) x 7
55kg (120lb) x 6

Rev Bench Dips
w/80kg (180lb) x 10
w/115kg (255lb) x 6 - P.B.
w/115kg (255lb) x 8 - P.B.

STATIC HOLDS

And that was that. Don't know how I managed to strain my neck but it really hurts now when I turn it. I always seem to be pulling or straining something lately, but I'm being really careful with form which is why I've consicously dropped the weight back on some of the exercises.
Yet again I hit my PB equal on DB incline and got no more. I think it must be psychological. The 45's are the heaviest DB's in the gym so having nowhere left to go maybe I'm looking at them as being heavier than I can do - who knows. All I know is I can't get past 6 reps!
Was pleased with the deads. I wanted to get 10-15 last time and got 9 so I was shooting for 10 so 15 is a bonus! Flet real good and strong with them too.
The reverse dips I was a bit wary about after last time's incident. And although I got them done ok I think I'm gonna have to find a new exercise. Trying to get in and out of position with 115kg on my lap is ridiculous on my own. Any suggestions for a new tri exercise?

 

[Big VIC]

sorry about the neck rocky hope its gets better but good job with all the pb those t bars are huge

 

[Rageking]

solid workout, still puttin up PB's like crazy
maybe next time when you pick up the 45s just scream light weight, maybe that will help you psychologically
and why not do CG press for tris? or you looking for something else other than that?

 

[Glex]

Deads
100kg (220lb) x 10
150kg (330lb) x 15 - P.B.reps. Only got 9 last time so was aiming for 10!

Dear God: help us. Rocky has hit new levels of sexiness

Maybe you keep straining your neck because it's too long. I recommend immediate and painful surgery to remove one of the verterbae in your neck. A second opinion is not necessary; I'm right.

 

[Rocky]

vik - Thanks man. The neck is stiff as hell today. Think I must have not had it supported enough when doing the lying pullovers when I stretch back behind me. School boy error.

rageking - I'll try the "lightyweight" shout and see if it works.
Yeah, CG was my first thought but I'd only fairly recently stopped doing it as I'd hit a wall, but maybe I will do it and see how it goes. Thanks bud.

Glex - Teh sexiness is here! I will heed your words of wisdom and medical expertise and go forth to the hospital immediately. If I get Imraan to do it, he might throw in a boob job for free.

 

[Bulkboy]

^^LMAO@imraan

those deads are out of this world rocko u keep shocking me here, 150x15 wtf is the matter with u dude?

keep up the impressive work bud

 

[Rocky]

bulkboy - Yeah I was pretty pleased with the reppage on the deads. Felt easy too.

I actually had my game head on today. For the first time in a while I was geared up for a session and it was legs/shoulders/bis. I was looking forward to it. My neck and lower back felt pretty good now so hopefully wouldn't hinder me, and this is what happened...

Smith Lunge
100kg (220lb) x 10 (per leg)
140kg (310lb) x 10 (per leg)
180kg (400lb) x 8 (per leg) - went light for neck's sake, but then thought...
205kg (450lb) x 2 (per leg) - P.B. felt ok on legs but the smith rack was wobbling as I pushed up so quit.

Smith Front Squat
100kg (220lb) x 1 - that was it. Felt a shooting pain going up my back on the right side. With any movement I made it sent the pain shooting up and constricted my lungs so I had to take these gasps for breath. Actually took me to my knees a couple of time. Composed myself and though "now what" so tried:

GIANT SET:-LEG EX/LEG CURL/SEATED CALF RAISE

Leg Ex
80kg (180lb) x 12
102.5kg (225lb) x 15

Leg Curl
80kg (180lb) x 12
102.5kg (225lb) x 8

Seated Calf Raise
140kg (310lb) x 15
190kg (420lb) x 12
230kg (508lb) x 8 - P.B.
230kg (508lb) x 6

And that was where the session ended. I had to bail on the 2nd sets of leg ex and curl because gripping the handles gave me the shooting pain. I thought I might be ok with pushing exercises but I couldn't get the smith bar up (while it was empty) without getting the pain and then raising my hands dropped me to my knees.
Even driving home was hurting and every time the pain shot up my back it made me take a sharp intake of breath - which was often followed by more pain. Changing fucking gear hurt!
That was this morning. It's now 8 hrs later and I have been in agony all shitting day. It just drops me to my knees and it's not even a specific movement, it just hits me. I tried lying on the floor for a bit and then couldn't get myself up. Literally the pain was too much and I had to get help.

I think my body is trying to tell me something. I know I've been pushing myself a lot and seem to be getting more aches and pains but my form is good. I probably need a break but I daren't because I know what happens when I take a break - I lose a shitload of strength.

Bollocks. Shitty bollocks.
I'm back to work tomorrow (if my back has eased off) so it'll be another 2 days before my next session. Hopefully I'll be ok.

 

[Rageking]

nice lunges as always.
that is some serious shit about the pain, you need to get that checked it sounds really serious.

 

[Glex]

That sucks, man. I'm no doctor, but it sounds like a nerve problem. My grandma/mother both had pain kind of like that. My grandma had to have a few verterbrae taken out, and my mom has to see the chiropractor every month or two. I'd definitely go see a doctor.

 

[Rocky]

Raghe and Glex - Thanks for the words. I think I may have to see a doctor. I got a poor nights sleep last night cos each time I rolled over it hurt. Foolishly I still went to work but they sent me home almost straight away so here I am. It's Sunday so no doctor for me today. I'm taking painkillers and gonna get Ria to massage it later (hopefully).

Glex - think you might be right. I was telling one of the other cops at the station about it and they said they suffered something really similar to it years ago and it was a trapped nerve and it keeps flaring up ever since and has really hindered their exercising.

That is not what I wanted to hear.

 

[Bulkboy]

damn, im sorry about that shit rocky just take it really easy, dont put ur body through anything that will annoy it. i mean ur strenght and all will come back fast when u start back up again, right now just focus on getting completely healed bud...

 

[Natureboypkr]

great session, not too many people do those giant sets.

 

[miamiracing]

damn that sucks to hear that! hope its nothing big..

recover buddy