Rocky's Log - King of the Jim

[Rocky]

Well I had to take the day off again. My back is worse in the morning it seems so the lying down isn't really helping - makes it stiffer and hurts more. Went to docs and he said it was a muscle spasm which has knotted my back up and the knots haven't worked out. Got some gel and stuff to rub into it. (Excuse to get more massages of the lady! ) so I'm hoping I'll be back at work tomorrow night, but that'll mean no training tomorrow so next session (all being well) will be Friday!

 

[Glex]

^^ Well, good news is it might not be a pinched/trapped nerve

Give Ria the extra 5 quid for a happy ending, well worth it!

 

[miamiracing]

good to hear that!
maybe take the rest of the week off, to make sure its gonna be better!
i mean it could get worse and you have to take off a loooong time

 

[philosopher]

Nice weight on the lunges. I bet your butt felt really sore after that session. Keep up the good work

 

[Rageking]

thats good its only a muscle spasm, but i agree take the rest of the week off and make sure it goes away before you try to lift again

 

[Turkish1530]

just rest up brother and come back stronger and better than ever hahah i'm sure ur woman showing u sum loving with those back massages isn't hurting either

 

[Big VIC]

just rest up buddy good to hear that its nothing to bad.and i bet your loving those rub downs

 

[Rocky]

I@M BAAACK!!!

Thanks for the words of support fellas Means a lot.

Well my back is better than it was, it eases up throughout the day. If I was sensible I should probably not have trained quite yet, but I know I'll be as weak as a kitten (i.e. Chesty) if I don't train for much longer so thought I'll go in and take it easy and this is how it went:

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 10
110kg (240lb) x 8 - (rest at rep 7)
120kg (265lb) x 3
125kg (275lb) x 1 - P.B.
130kg (285lb) x 1 - P.B.
135kg (300lb) x fail. don't know why I thought I was gonna get this, but what the hell!

Pec Dec
70kg (155lb) x 10
90kg (200lb) x 7.5 - P.B.
92.5kg (205lb) x 3 - P.B.

Lying DB Pullover
45kg (100lb) x 15

RDL
100kg (220lb) x 109
140kg (310lb) x 8
170kg (375lb) x 8

BB B/Over Row
90kg (200lb) x 10
110kg (240lb) x 8
115kg (250lb) x 8

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

C/G Bench
65kg (145lb) x 10
80kg (180lb) x 8
85kg (190lb) x 8 - (pause at 6)

Rope Tri Pushdowns
57.5kg (130lb) x 10
75kg (165lb) x 10 - P.B.
77.5kg (170lb) x 4 - P.B.

Seated Leg Press
100kg (220lb) x 10
150kg (330lb) x 10
200kg (440lb) x 10
Single Leg press
150kg (330lb) x 4 - P.B. (pause after 2)

Wrist Curls
FRONT............................REV
55kg (120lb) x 12...........40kg (90lb) x 12
65kg (145lb) x 12...........45kg (100lb) x 8

Job done in 70 mins.

Back held out fine. Well chuffed with the benching. Stayed lighter on all the back exercises though to stay on safe side. Dropped the close grip back too seeing as I haven't done it in a while so hopefully that will bump up over the next few weeks.
In the same way I'm doing a chest exercise at the end of my other workout I'm gonna do a leg exercises at the end of this one too to try and get some more frequency on ym chicken legs!

 

[Glex]

In the same way I'm doing a chest exercise at the end of my other workout I'm gonna do a leg exercises at the end of this one too to try and get some more frequency on ym chicken legs!

Not a bad plan...I do that with my biceps and lats sometimes.

Great workout, you psycho! I'd be scared to touch a BB row with a 20 ft poll (it's like 6 meters ) after I had back spasms But it's good that you took it light and I'm sure you would've stopped if it wasn't working. Nice PBs, and if you keep it up I'm sure you'll hit that 300 on bench before Christmas

 

[Palmetto]

Looking good rock...good job on the PB's.

 

[tim290280]

RDL's looking huge Rocky.

 

[Big VIC]

looking great rocky

 

[Bulkboy]

AND ROCKY IS BACK IN THE GAME

just awesome bud, u persevered through that injury and came back with a vengeance, i mean not many people come back and hit out pbs their first session after an injury, but then again u are a hardworking freak keep it up man, aint nuthing stopping u now

 

[Rageking]

awesome, that bench is great, 300 by christmas? u can get it next week

RDLs massive, is that 10 or 109? because right now im thinking holy shit....

 

[Rocky]

Glex - Thanks man. Yeah I hope it kicks my pecs and legs up a notch with the extra frequency - time will tell... I felt pretty good today hence bumping some of the weights up but stuck to playing safe on back work.

Palm - Thanks man. Yeah I'm always glad to get PB's on my shoddy chest exercises.!

Tim - Thanks bud. Yeah my hams have always been strong, they dominate my quads unfortunately though.

Vik - Thanks man!

Bulk - It's great to be back man. That week off seemed forever. I really was set on going light but after the 1st couple of sets on bench I though "Hmm, I wonder.." and went for it. Was glad I did too.

rage - It's 109 of course... Depending how I feel next time flat bench comes round I might try 300 again but we'll see. Might be puishing it to improve my bench by 30+lbs in a couple of weeks!

 

[miamiracing]

nice bra,

comming back from a injury and throw some p.b.'s ! thats just insane

congrats 4 that!

miami

 

[Hypocrisy86]

superb Rocky!, your lifts are looking rock solid.

 

[Rocky]

miami and Hypo - thanks guys! yeah I was pretty stoked with that session. Even if I hadn't had the week off I was still pleased with the benching!

Well now to my today session, my pecs, back, tris and hams were still achin from the last session so I know I worked it hard, lower back felt quite sore so was a little cautious:

Seated Leg Press
160kg (352lb) x 10
205kg (450lb) x 10
Single Leg Press
150kg (330lb) x 6 - P.B.
150kg (330lb) x 6

Smith Squat
105kg (230lb) x 20 - breathing squat - hard going considering only a 10lb increase on last times one.
140kg (310lb) x 2
150kg (330lb) x 1 - feel lower back so stopped.

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

Standing Calf Raise
140kg (310lb) x 15
190kg (420lb) x 12
245kg (540lb) x 8 - 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 10
102.5kg (225lb) x 8

Was knackered now

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
80kg (180lb) x 10
110kg (240lb) x fail
100kg (220lb) x 6 - r/p set - having nearly 2 weeks off shoulders obviously didn't agree with me.

Prone Bent Over DB 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

DB Preachers
15kg (33lb) x 10
20kg (45lb) x 6 - P.B.
20kg (45lb) x 6

Smith Drag Curls
60kg (135lb) x 8
80kg (180lb) x 8 - not too pleased with the ROM
60kg (135lb) x 8

Power Shrugs
170kg (375lb) x 10
235kg (520lb) x 6 - P.B.
235kg (520lb) x 2 - and then my back went

Bollocks. I've only got myself to blame trying a PB on power shrugs when my upper back still isn't 100% I was asking for trouble. It's not as bad as last time but it needed the gel and massaging and I am stif again. I'm really gonna have to play sensible for the next few weeks with my back, not just cos of the injury but I've been hitting so many PB's that I better watch how much I'm pushing myself.
Was a bit gutted with the military press having dropped some strength there but hopefully it'll come back quick. Other than that my bi's still aren't up to par but the rest was ok.
The 20 rep squat was a lot harder than I thought it would be after sailing through 20 reps at 220lb last time. I think 240lb is gonna be a killer next time round!

 

[Big VIC]

loving the giant and super sets rocky.i hope your back gets back to 100%
that 240lbs 20 rep squat is going to be killer good luck rocko

 

[Rageking]

awesome work, thats some heavy ass weight all around, and the calf raises especially. squats looking good, and shrugs are immense.
you cant worry too much about the military, i mean you did still get a lot of PBs this session too