Rocky's Log - King of the Jim

[Chesticles]

I think you need some time off man, sounds like your back is pretty beat up. Have you been to a docs about it?

 

[Rocky]

Hypo - Thanks buddy. I think it's my body that's revolting though not the weights!

Fallen - Thanks bud. Although I still feel like shit.

Bulky - Cheers sir. Yeah got to take it easy after last time with my back. But hate missing sessions.

Chesty - You're probably right, I do need some time off but I suffer in strength badly if I do, but then obviously it means I don't recover as quick - I'm my own worst enemy. I saw the doc about my back last time and he gave me some gel to rub into it, I think it's just a recurrence of last time when it knotted up, it's fucking annoying.

Well contrary to the good advice I receive in here and against my better judgement which dictates "Take some time off and mend yourself" I woke up today full of cold and flu with my back still sore knowing it was a cchest/back/tris sessions andhtough "well I'll do a light session"

What a twat.

Well it was a light session but nt for many reps cos I was as weak as piss. And due to this fact I shall simply write what I did without the weight and reps because it is embarassing.

Lat Pulldowns
Did a few sets of these while the bench station was occupied to try and stratech out my back as lifting and rowing I think aggravates it more cos it feels like my back is compressed which is where the pain comes.
Smith Flat Bench
Was gonna do 5 x 5 but then on the 2nd set realised I was too weak to do it at the weight I selected so instead dropped the weight back a little and after each set I raised the incline up a little till nearly military position at the end and then worked back down again till flat.
BB Bent Row
Did these really light 80kg for 3 sets and could feel any more weight would aggravate my back
Pec Dec
Just 3 sets for lighter weight and really trying to squeeze at the contraction.
Seated High Cable Row
2 sets of 20 reps with the whole stack - stupid light stack, no way it's 225lb - the pulleys must make it lighter than what is marked on the plates. Nice stretch though.
Rev Grip C/G Bench
3 sets, nothing major, could feel some pressure on my back on the main sets so didn't do too much.
Cable Overhead pushdowns
Worked my way up for 3 sets.
Seated Leg Press
2 sets, main set was 440lb for 25 reps.

That was it. Nothing spectacular as I was expecting. Only bonus was I got it done in 60 mins. Did some ab work when I got home. Gonna do more yoag again tomorrow and hope my back clears up. Hope this fucking flu goes too.

 

[Maxmonzter]

really impressive stuff, were is your weight at? you do fullbody rocko?

 

[Rocky]

Thanks Max. Nope I split my sessions into 2, but I do chest and legs in every session as they are my weak spots. As for my weight I haven't weighed myself for months, but I stood on the scales for Ria cos she was curious and I said if I was under 200lb I didn't want to know, and she said I was only just, so mid 190's I guess!

 

[Johnny Bravo]

Thanks Max. Nope I split my sessions into 2, but I do chest and legs in every session as they are my weak spots. As for my weight I haven't weighed myself for months, but I stood on the scales for Ria cos she was curious and I said if I was under 200lb I didn't want to know, and she said I was only just, so mid 190's I guess!

What did Ria weigh then?

 

[Rocky]

She's only a slip of a thing. She barely hit the 300lb mark.

 

[Johnny Bravo]

She's only a slip of a thing. She barely hit the 300lb mark.

That's cute. She's almost as tall as Lee Priest right?

 

[Rocky]

Yes and her forearms are the same size.

 

[Rocky]

Well aother light session today. Flu is practically gone but back is still a little tweakin so thought I'd play safe and not do anything that put pressure on my back which meant a bit of a pussy leg session but better that than the alternative!

here it was:

Seated Leg Press
160kg (352lb) x 15
Single Leg
120kg (265lb) x 8
160kg (352lb) x 4 - P.B.
160kg (352lb) x 4

GIANT SET: LEG EX/SEATED LEG CURL/SEATED CALF PRESS

Leg Ex
80kg (180lb) x 10
Single Leg
60kg (135lb) x 8
60kg (135lb) x 8

Seated Leg Curl
80kg (180lb) x 10
102.5kg (225lb) x 8
102.5kg (225lb) x 8

Seated Calf Press
150kg (330lb) x 12
205kg (450lb) x 8
205kg (450lb) x 8
DROP SET:
175kg (385lb) x 6
145kg (320lb) x 6
115kg (255lb) x 6
85kg (190lb) x 6

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
75kg (165lb) x 10
90kg (200lb) x 8
90kg (200lb) x 8

Prone B/Over DB Laterals
12.5kg (29lb) x 12
12.5kg (29lb) x 12
12.5kg (29lb) x 12

Hanging Incline Spider Curls
30kg (66lb) x 10
40kg (90lb) x 7.5
40kg (90lb) x 6 - damn these are hard without the pad to brace the upper arm against.

Lying Cable Curl
50kg (110lb) x 10
60kg (135lb) x 10
70kg (155lb) x 8
75kg (165lb) x 4

Seated Chest Press
65kg (145lb) x 10
85kg (190lb) x 6 - P.B.
87.5kg (195lb) x 3 - P.B.

That was it. Nothing too major but it was done in under 60 mins so pretty brisk!

 

[PrinceVegeta]

Sucksabout ur back man!i just love seeing ur big number....but i hope u recover soon so i can get inspired by ur training again rock!!

 

[Bulkboy]

good to hear your better rocko, and hitting it hard again for sure, nice leg pressing and chest press, those smith mps are awesome as always too. shoulders are obviously a strong part for you

 

[knight_rider]

great military work, 90 kgs is very impressive, mind you judging from the size of your delts in your avatar i expercted as much lol! keep it tough pal

 

[Rocky]

Thanks for the feedback fellas. Always appreciated. It's really bugging me not being able to go all out so actually listening to the advice in here and my own common sense I am not going to the gym today as planned and am going to wait till Wednesday to give my back a couple of days with no stress and see how I fare!

 

[miamiracing]

oooh shit back prob's again?

i still have a little pain in my shoulder, just yesterday one of the guys in my gym ( a big dude 300lbs+) had exactly the same problem like me in his shouder...its weird...

recover and come back with some kick ass sessions

 

[Rocky]

Thanks for the support Miami!

Well I had the best part of a week off, the cold/flu is shifted but my back is still a little unsure so I thought I'd play it safe again (how annoying - no crushing deads for me). Here it was:

BB Decline
60kg (135lb) x 10
90kg (200lb) x 10
115kg (255lb) x 8 - P.B.
120kg (265lb) x 2
120kg (265lb) x 3 - P.B.
120kg (265lb) x 3 - really annoying not having a spotter.

DB Incline
35kg (77lb) x 10
40kg (90lb) x 8
42.5kg (95lb) x 3 bailed after this.

Lying DB Pullover
45kg (100lb) x 15

W/G Pullups
x 10
w/ 15kg (33lb) x 8
w/17.5kg (38lb) x 4 then bodyweight to failure

Romanian DL
100kg (220lb) x 8 - hmmm, could feel back a bit.
150kg (330lb) x 3 - fuck it. Easy weight but could feel back wasn't liking it.

O/H Bent Row
60kg (135lb) x 10
80kg (180lb) x 8
85kg (190lb) x 8

Dips
w/25kg (55lb) x 10
w/60kg (135lb) x 2 - wtf?!?!
w/60kg (135lb) x 5 - bit better.

Rope Pushdowns
60kg (135lb) x 10
80kg (180lb) x 8 - P.B.
82.5kg (185lb) x 6 - P.B.

SUPERSET WITH

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

Not too bad session. Done in under 60 mins so good and intense. Pissed off about my fucking back though. Don't know why it's giving me so many problems. Gonna have to get physio. It's ruining my back workouts having to do this light shit.

Still the rest of it wasn't too bad.

 

[PrinceVegeta]

nice poundage on the decline bb man!nicce poundage overall.Hope u recover soon man.it sucks not being able to train at 100% strength man....i feel ur pain........

 

[philosopher]

Good to hear its getting better. Your session looks good as always

 

[knight_rider]

sweet session................king of dips..........i know you love that title crowned one

 

[Braaq]

Nice session bro, good rep ranges and everything. How much do you weigh?

 

[Rocky]

Prince - Thanks man. Yeah it's killing my sessions having my back interefere with so many exercises.

Philo - Cheers buddy. Still managing to get a couple of PB's but missing out on the big moves ain't helping. Hopefully it'll be better soon!

kr - Yep! Can't get old that one! Hopefully when my back sorts itself out I'll be back to my 200kg lunges too!

Braaq - Thanks man. Most of it is still a little subpar cos of the back but it'll get better I hope sooner rather than later.
As for my weight I'm not actually sure, haven't weighed myself for months cos I know I won't be as heavy as I want. I think I'm a little shy of 200lb.