Rocky's Log - King of the Jim

[Bulkboy]

damn that is some awesome benching right there rocko!!! the pullups are great and those overhand rows are awesome considering uve never done em before, i suspect theyll come up very soon. ive always done them with overhand grip, feel like the underhand grip just targets my biceps more and prevent my back from really getting into it, i think ull like doing em overhand

astonishing work as always m8!

 

[Rocky]

Tunen - Good to see you in here man. Thanks for the words. Yeah I'm on a bit of a high with my BB bench it's going pretty well!

vik - Thanks man. I hpope they keep coming.!

Chesty - Cheers bud. I don't think I wrapped it up in as quick time as your sessions but it was pretty intense!

Fallen - You just want me to cuff you don't you big boy!

Bulky - Thanks man. I hope the rows come up a little - it really goes to show what a difference grip and hand placement can make, especially seeing as at one point I was repping 160kg with underhand grip! Thanks as always!

 

[PrinceVegeta]

Looking solid man...Big Weights !!

 

[Rocky]

Thanks prince!

Well time to get at it again today. I had shit all sleep last night (again) and had to get up to get the kids ready for school. So once I'd done that, I ate something then went back to bed till 11am and then went straight to the gym.
I could feel an ache in my left mid back for seom reason. I've been doing yoga lately and think it might be because of that and the fact my body isn't used to doing the stretches - although I've already noticed my flexibility improving>
Anyway here's how it went:

Smith Squat
90kg (200lb) x 8
120kg (265lb) x 20 - breathing squat - P.B.
140kg (310lb) x 2
160kg (352lb) x 1
170kg (375lb) x 1 - P.B. - only just!
180kg (400lb) x fail. no surprise there but had to have a go!!

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 10
245kg (540lb) x 6 - P.B.
245kg (540lb) x 6
DROP SET:
200kg (440lb) x 8
180kg (400lb) x 8
140kg (310lb) x 8
120kg (265lb) x 8
90kg (200lb) x 15

Leg Ex
80kg (180lb) x 10
Single Leg
55kg (120lb) x 8
57.5kg (127lb) x 8

SUPERSET WITH

Seated Leg Curl
80kg (180lb) x 10
Single Leg
55kg (120lb) x 8 (right leg), x 6 (left leg) - knee started to hurt - rubbish machine!
Both legs
80kg (180lb) x 15

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
75kg (165lb) x 10
95kg (210lb) x 8
100kg (220lb) x 5
105kg (230lb) x 1 - getting better again.

B/Over DB Prone Raises
15kg (33lb) x 12
15kg (33lb) x 12
15kg (33lb) x 12

SUPERSET WITH

Db Side Laterals
12.5kg (28lb) x 12
12.5kg (28lb) x 12
12.5kg (28lb) x 12

Standing Alt DB Curls
20kg (45lb) x 10
25kg (55lb) x 8
27.5kg (60lb) x 6

Straight BB Curl
50kg (110lb) x 8
50kg (110lb) x 7

DB Shrugs
45kg (100lb) x 25
45kg (100lb) x 20 - grip failed.

Seated Chest Press
60kg (135lb) x 10
82.5kg (185lb) x 8 - P.B.
85kg (190lb) x 4 - P.B.

And that was the lot. Pleased with the squat! Creeping nearer to the elusive 400lb! Glad my military is getting closer to standard too.
Did the DB laterals real slow and felt all the better for it.

Here's a quick pic. Doesn't really show much, but it's all I could get without looking like a weirdo with my top off pulling a pose:

 

[Johnny Bravo]

You DB. Curl more than me.

But then again most people do.

 

[fallen]

you know id cuff you kido, Insane workout Rock good try at the 400

 

[Q80_Musclehed]

Strength is getting better Rocko .. those Bench numbers are insane .. great to u man .. keep going .. i wanna see the 400 pounds getting crashed by ur legs next time brother .. awesome job

 

[Pioneer]

Wow Rocky that really is an intense work out so much for one session. Keep it up man you look pretty tank in your pic and like Fallen said i wouldnt want to mess with you.

 

[knight_rider]

fuck bro, your strong as shit, i havent checked the logs in awhile, some of those single you have been doing are tough as, congratulations on the progress, sweet to see!

 

[Tunen]

Strength is getting better Rocko .. those Bench numbers are insane .. great to u man .. keep going .. i wanna see the 400 pounds getting crashed by ur legs next time brother .. awesome job

I wanna see his legs get crashed by 400lbs

Grats AGAIN on the PB man. That's the spirit! Lots of effort in there

 

[Rocky]

JB - That's because you are puny.

fallen - You want me to spray ya? I'm not talking CS either

Q80 - Great to see you posting in my log buddy! Always nice to have your words of encouragement. When do we get to see your log up and going again?

pioneer - Thanks man. Yeah I seem to be doing more work but that's cos I'm adding the ancillary exercise in at the end and on leg day doing a chest move at the end and on chest day adding a leg move at the end to get more frequency on my 2 weakest areas.

knight rider - Good to see you posting in here again. Thanks buddy - yeah it's been going pretty well for bench and squat which have always been poor exercises for me so I'm really pleased.

Tunen - I'll try and get a vid of me doing a Pierre Fux on my next squat session for you!

ANYHOO.....I wasn't feeling it today and what didn't help is the fact my ipod is fucked so I was forced to listen to the shit on "the hits" channel.
Plus a guy there, like so many others, who after warming up on the bike went straight to his first exercise...what did he choose I hear you cry, the mighty squat? A massive dealift? Heavy incline benching? No, the 120lb giant chose the finest of mass exercises to begin his routine - the alt DB curl! ROAR!!!!!!!!!
Plus the guys who (and I kid you not) bought in their own pipe laging to put round the bars on the dip station becasue they hurt their hands. Yes you read that right.

Time to get on with some lifting methinks:

BB Decline
60kg (135lb) x 10
90kg (200lb) x 10
110kg (240lb) x 5
110kg (240lb) x 5
110kg (240lb) x 5
110kg (240lb) x 5
110kg (240lb) x 5 - these felt pretty easy.

DB Incline
35kg (77lb) x 10
40kg (90lb) x 6
40kg (90lb) x 5 I know my inclines are weak and mixing it up by doing decline first clearly didn't help.

Lying Pullover
DB - 40kg (90lb) x 10
BB - 50kg (110lb) x 8

U/H Chins
x 10
w/10kg (22lb) x 8
w/15kg (33lb) x 5.5
w/20kg (45lb) x 3 - got to improve these again.

Deads
100kg (220lb) x 10 - could feel a twinge in my mid back again
150kg (330lb) x 13 - grip went even with straps wanted 15.
180kg (400lb) x 2 - wasn't gonna do a heavy set cos of my back but needed to make up the 2 I lost in the previous set.

T-Bar in corner
100kg (220lb) x 10
130kg (286lb) x 6 - using v-bar attachment but awkward.
130kg - bailed cos the other end of the bar was lifting up even with a DB on it.

1 Arm B/Over Cable Row
50kg (110lb) x 10
60kg (135lb) x 8
65kg (145lb) x 8

Dips
w/25kg (55lb) x 10
w/50kg (110lb) x 10
w/55kg (120lb) x 8

Rope Pushdowns
60kg (135lb) x 10
77.5kg (170lb) x 6 - P.B.
77.5kg (170lb) x 8 - P.B.

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

Then some hanging grip and ab work.

Not too bad. Incline sucks as always as do my chins these days. Gonna have to reassess the t-bar, there's too much weight on the end and it is pulling the other end up now, I have 10 plates on there (15kg & 10kg to get better ROM) - perhaps I'll have to try one arm.

 

[Bulkboy]

u may not have been there today mentally rocko, but it sure as hell doesent show in that session, as always ur deads and dips are just plain amazing, u have no idea how i envy you that deadlifting strength bb decline is great too, repping out 110kg is no joke, maybe u should have started with the inclines since that is your weaker link? those t-bar rows are pretty damn heavy, slamming more meat on that back i c

 

[miamiracing]

jesus, the deads are awesome!

congrats for the p.b.'s!

for the t-bars, we have a little thing in our gym, you just stick the end in and the bar cant move away.. pretty good that thing!

miami

 

[PrinceVegeta]

good session man....nice weight for 13 reps dead lift!!

 

[Rocky]

Bulky - Thanks man. I always do the inclines first but seeing as they weren't improving I thought I'd swap it around to see what effect it had. It was worse!

miami - I could do with that little thingy for the t-bar. But then I could do with a lot of stuff my tiny gym doesn't have!

prince - Cheers buddy. Wanted the 15 I got last time, but hey, another day!

 

[Tunen]

Massive dips... paw-some Great story from the gym too There's a reason he's 120lbs you know

 

[Rocky]

^Thanks buddy. It is amusing watching people train sometimes!

Well today was a bit bum. I've got a raw throat and can barely talk and my sinuses are aching too - lovely and I've got a night shift to look forward to tonight. Excellent. Plus my left mid back is still aching so I thought I'd best play it safe today and see how it goes, better to do something than nothing or somethinke that:

Smith Front Squat
70kg (155lb) x 10
90kg (200lb) x 8
125kg (275lb) x 3
125kg (275lb) x 3
125kg (275lb) x 3
125kg (275lb) x 3
125kg (275lb) x 1 - back was really feeling it now so gave it up.
100kg (220lb) x 1 - nope - not happening.

Smith Standing Calf Raises
140kg (310lb) x 15
200kg (440lb) x 12 - back feeling ok so thought I'd go for the heavy set
250kg (550lb) x 6 - P.B.
250kg (550lb) x 6
DROP SET
230kg (508lb) x 6
200kg (440lb) x 6
170kg (375lb) x 6
140kg (310lb) x 6
100kg (220lb) x 10

Seated Leg Curl
80kg (180lb) x 15
90kg (200lb) x 8
100kg (220lb) x 6 - knee hurting again - stupid horrible machine

Single Leg Ex
57.5kg (127lb) x 8 - no more thank you.

ROTATOR CUFF WORK

Standing Military
40kg (90lb) x 10
60kg (135lb) x 10 - P.B. reps
65kg (145lb) x 4 - gave up cos of back. For fucks sake.

Seated DB Military
27.5kg (60lb) x 10
30kg (66lb) x 10
32.5kg (70lb) x 6

Cable Upright Row
80kg (180lb) x 8 - gave up on this too. Lovely

Seated Inc DB Curls
15kg (33lb) x 10
22.5kg (50lb) x 8
22.5kg (50lb) x 6

Rev Cable Curls
50kg (110lb) x 10
65kg (145lb) x 5 - P.B.
65kg (145lb) x 4 - grip tough.

Seated Chest Press
65kg (145lb) x 10
85kg (190lb) x 5 - P.B.

And that will do. Couldn't really get into it being so conscious of my back - didn't want a repeat of the other week where I was out of contention for a while. Carefully does it.

 

[Hypocrisy86]

Rocky you keep kicking the weights ass
sooner or later they'll revolt !
keep it up big guy!

 

[fallen]

nice session Rock your back looks really strong. Hope you start to feel better, but sick or not you still did great

 

[Bulkboy]

smith front squats and those shoulder presses looks good m8 too bad about your back, im glad u listened to ur body and decided to take it easy. back problems is no joke man, be real careful. hope u get well soon rocko and outstanding work as always, looking forward to the next session