Rocky's Log - King of the Jim

[fallen]

Damn Rocky 253lb x 20 = brutal Still more than impressed with the P.B. There is just no stopping you now

 

[Bulkboy]

god damn those deads are outstanding i love how u fail on the grip at 140, but then u just toss on 30 more kg and make it ur bitch superb work as always rocko, i gotta get more of that mentality into my training...

 

[Basebodyfitnesspaul]

170kg for 8 reps on the deadlift. Amazing.

All round good session, going heavy yet maintaining alot of voulme.

Good job Rocky.

Base

 

[Rocky]

fallen - Thanks man. Yeah with legs being my weakpoint (both in strength and size) I thought I'd do some of the old breathing squats to coax some size out. 265lb next squat session!

Bulky - Yeah my grip sucks! I use straps for my main set!

Base - Thanks bud. Yeah it's gonna get hard to keep the volume up now I'm nearing more PB territory but I'll keep trying!

Thanks all for checking it out.

 

[Glex]

Heya sweetie Glad to hear things are getting better!

Deads
100kg (220lb) x 10
140kg (310lb) x 7 - grip.
170kg (375lb) x 8 - P.B. for reps - could have got 10 really.

Nice

 

[miamiracing]

hey rocky,

man your workout is damn explosiv! i wish i could come to UK to make a week hardcore training with you .. i bet i would improve a lot

miami

 

[onebigeric]

Brutal session in spades, Rocko; all in 65 minutes is mind boggoling and pain inducing to boot. Good to hear your back is on the up and up

Deads were freaking sweet, by the way. I see another entrant of the 500 Club on the horizon

 

[Rocky]

Glex - Thanks man. I hope the 180kg (400lb) comes as easy next time round. I hope your back stops giving you gip soon too fella.

miami - Man I'd love to train with you. I really miss having a training partner!

eric - I appreciate the optimism but I think I'm a way off the 500 yet - but keep looking up!

Well on to today's session. Took a little longer than I'd like but I was sweating so bad even though it's not exactly warm here! Here was how it went:

Smith Front Squat
60kg (135lb) x 10
90kg (200lb) x 8
120kg (265lb) x 6 - P.B.
130kg (285lb) x 3 - P.B.
140kg (310lb) x 1 - joint PB
145kg (320lb) x fail. oh well.
120kg (265lb) x 3 - couldn't manage any more.

DB Bench Step Ups - just to try them!
30kg (66lb) x 8 per leg
35kg (77lb) x 4 per leg - grip failing
35kg (77lb) x 8 per leg

Standing Calf Raise
140kg (310lb) x 15
200kg (440lb) x 10
245kg (540lb) x 8 - joint PB
245kg (540lb) x 7
DROP SET:200kg (440lb) x 8, 180kg (400lb) x 8, 140kg (310lb) x 8, 120kg (265lb) x 8, 90kg (200lb) x 8, 60kg (135lb) x 8

ROTATOR CUFF WORK

DB Military
20kg (45lb) x 10
27.5kg (60lb) x 10
35kg (77lb) x 7
35kg (77lb) x 5

Standing Military
60kg (135lb) x 8
60kg (135lb) x 7

Cable Upright Row
80kg (180lb) x 10
102.5kg (225lb) x 10
102.5kg (225lb) x 10

EZ BB Curl
40kg (90lb) x 10
50kg (110lb) x 8
50kg (110lb) x 8

DB Preachers
20kg (45lb) x 7 - P.B.
20kg (45lb) x 7

Seated Chest Press
60kg (135lb) x 10
82.5kg (185lb) x 5 - P.B.
82.5kg (185lb) x 5

And that was it. Took the best part of 90 mins I think. My curls really are getting weaker for some reason, they were always quite a strong point for me so don't know what's going on there. Think I'm gonna swap the order of the DB and standing military round cos the DB seems to be stagnating a bit so I may aswell try and bump the standing up a little by doing it first.

 

[fallen]

Nice lifts Rock. Hey do you find it better to do standing military press over seated? For me i always have a habit of arching my back standing.

 

[Rageking]

mr PB not disappointing, great work rock

 

[Bulkboy]

great front squats there rocko! those db bench step ups sounds awfully gay, although thats not necesarilly a bad thing

the db military is great, and following that up with such weights and reps on the standing is quite a feat

about ur curls getting weaker are u sure? i mean it may just be u doing em more strict and with better form, and in that case the weight drop is quite irrellevant.

keep up the good work m8

 

[Glex]

DB Preachers
20kg (45lb) x 7 - P.B.
20kg (45lb) x 7

...

...My curls really are getting weaker for some reason...

That makes sense

Lookin' good though, Rocko. A chest PB is always good to see from you.

 

[Rocky]

Fallen - I prefer the seated military cos I can lift more weight and I know what you mean about the back arch. I stand with one foot out in front to get better balance cos I have a bit of an arch - if I feel I'm arching too much I drop the weight though - I'm doing it for overall core strength and help when I try to do oly lifts every now and again as much as anything else.

rage - Thanks buddy! Cheers for stopping by!

Bulky - I did the step ups just for a change from lunges - it's quite a high bench so my lifting leh puts my thigh at parallel so it's pretty good. About my curls - I am consciously being more strict but I was never that lax with them before anyway so not sure why the strength has gone (and it definately has!)

Glex - Yeah that does look like an oxymoron but I was referring more to the BB curls that I used to rock out 60+kg with for reps. The DB preachers are more by default because I haven't been doing them long!

 

[miamiracing]

nice buddy!

session looks awesome! congrats for p.b.'s!

and who knows, if im in the uk sometime i def. will give you a call

 

[Hypocrisy86]

keep it up rocky
your muscles are gonna pop!

 

[Rocky]

miami - Thanks bud. I look forward to your call!

Hypo - I will, and hopefully they won't!

Right an early morning session for me (but middle of the day compared to Fallen), but it's not so bad as they gym was empty. Here was how it went:

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 10
125kg (275lb) x 2 - P.B. -)
125kg (275lb) x 2 )
125kg (275lb) x 2 } - 30 sec rest between sets
125kg (275lb) x 2 )
125kg (275lb) x 2 -)
140kg (315lb) x 1 - P.B. - bum slightly off seat at mid point.
DROP SET:
110kg (240lb) x 4,
90kg (200lb) x 10,
80kg (180lb) x 10,
60kg (135lb) x 10

Felt toasted now.

Pec Dec
70kg (155lb) x 10
92.5kg (205lb) x 4.5
85kg (190lb) x 4 - wasn't gonna bother with this exercise after the benching and in hindsight I wish I hadn't.

Lying DB Pullover
45kg (100lb) x 15

W/G Pullups
x 10
w/ 10kg (22lb) x 8
w/15kg (33lb) x 6
w/20kg (45lb) x 3

Romanian DL
100kg (220lb) x 10
140kg (310lb) x 8
170kg (375lb) x 6 - wanted 8 really.

O/H BB Bent Row
80kg (180lb) x 10
90kg (200lb) x 8
90kg (200lb) x 6 ?!

Seated High Cable Row
80kg (180lb) x 10
102.5kg (225lb) x 15
102.5kg (225lb) x 15

Smith Rev Grip C/G Bench
60kg (135lb) x 10
80kg (180lb) x 8 - P.B.
85kg (190lb) x 6 - P.B.

Hammer Bar Lying Tri Ex to front
30kg (66lb) x 10
40kg (90lb) x 8
40kg (90lb) x 8

Setaed Leg Press
160kg (352lb) x 12
Single Leg
120kg (265lb) x 8
155kg (340lb) x 6 - P.B.

Front and Rev Cable Wrist curls - superset

And that was it. Pleased with the benching. Was only gonna go for singles on the 120kg.
I always do Yates BB Row and thought I'd change it to Overhand grip and boy did I notice the difference in the weight I was using - it dropped right off. Which might explain why my chins have got worse - my mid/upper back obviously is lacking. Gonna incorporate the overhand row more frequently to bring it up a bit.

 

[Tunen]

AWESOME benching there Rock!!? Congrats on the PB on the bench. Prolly gonna take that confidence to a new level

Sorry I haven't been around much

 

[Big VIC]

same old rocky with the big pbs great work out to.....

 

[Chesticles]

I don't think you done enough sets on your bench there Rock

Good work dude, thats a mile of work in a minute of time

 

[fallen]

315lb damn son now thats great i'd almost hate to get arrested by you......almost