Rocky's Log - King of the Jim

[Braaq]

I wish you luck with your back problem Rock, keep hittin it and be careful. Your a true warrior for not hanging up the towel because of some back pain. I have mad respect for ya bro

 

[Pickle]

sweet dips as always cutey. whats your current bodyweight at?

p.s I'm moving towns again thats why i havent been posting much.

 

[Tunen]

How do you move whole town? Let alone towns?

 

[Rocky]

How do you move whole town? Let alone towns?

Have you seen Pickles traps? He just picks the towns up and farmers walks them to where he wants to go!

Tunen - Thanks for the words of faith! I hope I'm doing the right thing!

Dstan- Thanks buddy. I hope so too!

obe - Thanks man. I hope so too!

Braaq - Can't not train at all! I'd shrink to the size of a pea!!

Pickle - Glad you're able to stop by again! I'm not sure about my bodyweight. I think it's a little shy of 200lb. It being a year since I looked at the scales. Although I stood on them and my missus read what it said but didn't tell me.


Right then - well i had some tightness along my spine today which only really occurs when I'm sitting down and look down so is brought on by the extending - it's mainly a nerves thing as opposed to muscular and it only comes every now and again.

Well I got into the gym. I am really strugling to hold back with certain weights and exercises. The weight is fine on my muscles so it's difficult to not want to press more. But here it was anyway:

Smith Squat - thought I'd give them a go.
80kg (180lb) x 10
100kg (220lb) x 20 (breathing squat) - not going heavy weight so thought I'd up reps instead and break into it gently.
120kg (265lb) x 1 felt a little tight in back so stopped it there.

Front Squat
100kg (220lb) x 8
120kg (265lb) x 1
130kg (285lb) - held it on shoulders and decided against it. Probably could have got it but at what cost.

Seated Calf Raise - was meant to be standing but didn't wan the load on my back.
140kg (310lb) x 15
200kg (440lb) x 12
245kg (540lb) x 8 - P.B.
245kg (540lb) x 8
DROP SET: 200kg x 8, 170kg x 8, 140kg x 8, 100kg x 15

SUPERSET WITH

Leg Ex
80kg (180lb) x 10
Single Leg
60kg (135lb) x 8
62.5kg (140lb) x 8

Rotator Cuff Work

Standing Military - pyramidding up
40kg (90lb) x 10
50kg (110lb) x 10
60kg (135lb) x 4 - over-extending back so stopped.

Seated DB Military
25kg (55lb) x 10
30kg (66lb) x 8
32.5kg (72lb) x 3?! Over extending again.

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

Hammer BB Curls
40kg (90lb) x 10
50kg (110lb) x 8 - these were hard?!
50kg (110lb) x 7 - WTF!?

Seated Inc DB Curls
20kg (45lb) x 6 - this is taking the piss now.
20kg (45lb) x 6 - no better.

Seated Chest Press
2 sets at 205lb

Well what the fuck happened with my bis today?! Glad I had the sense to hold off on the pressing movements though, even though it was frustrating. It's really hard not wanting to push it a bit more but I know I daren't.

 

[knight_rider]

good sqauts

 

[Braaq]

Braaq - Can't not train at all! I'd shrink to the size of a pea!!

QUOTE]

Like Brizzy03? Yeah I wouldnt want to get the small either JK

Nice session by the way, good to see most of the strenth is still their

 

[miamiracing]

what the fuck rocky? session from hell dude

 

[Lionheart]

Good session there Rocco!I hope your back gets better

 

[Rocky]

Thanks for the words fellas.
Well an early morning session for me (which I hate) as needed to get back before Ria went to work. Not taking any supps (bar protein shakes and my multi-vits) is affecting my energy levels and strength a little I think. Not a bad session today, did sumo's for the 2nd tiome ever and upped the weight from last time a bit - slowly but surely. And back felt fine. Didn't risk doing any free rowing and stuck with the twatty light weight prone row. Anyway, here it was my 70 min session:

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 5
100kg (220lb) x 4
110kg (240lb) x 3
120kg (265lb) x 2
130kg (285lb) x 1
120kg (265lb) x 2
110kg (240lb) x 3
100kg (220lb) x 4
90kg (200lb) x 5
Inclined bench a little and did 90kg x 4, then inclined it again and did same again.

Pec Dec
60kg (135lb) x 10
80kg (180lb) x 8
82.5kg (185lb) x 6

Lying Pullover
37.5kg (82lb) x 12
50kg (110lb) x 10

U/H Chins
x 10
w/20kg (45lb) x 6
w/20kg (45lb) x 5

Sumo Deads
90kg (200lb) x 10
120kg (265lb) x 10
150kg (330lb) x 8 - felt fine!

Prone Bent Row
50kg (110lb) x 10
70kg (155lb) x 10
70kg (155lb) x 10

SUPERSET WITH

Smith C/G Bench
70kg (155lb) x 10
90kg (200lb) x 4
90kg (200lb) x 5 - P.B.

Seated One Arm High Cable Row
50kg (110lb) x 10
72.5kg (160lb) x 8
75kg (165lb) x 8

SUPERSET WITH

Skullcrushers
37.5kg (82lb) x 10
45kg (100lb) x 9
45kg (100lb) x 8

Seated Leg Press
170kg (375lb) x 12
Single Leg
125kg (275lb) x 8
17kg (375lb) x 4 - P.B.


And that was that. Not too bad but I'm finding it hard to keep my energy up.

 

[Tunen]

That's a hell of a lot of reps on deads

Good work all over dude.

 

[Turkish1530]

nice session rocko especially for an early morning session --me and early morning sessions are a no no, i have no intensity and u still managd to even bang out sum PB's!!!!!

 

[Big VIC]

Fuck'in Rocky the He man lol good session like always bigg numbers with some pb's thrown in Just for fun...

 

[Braaq]

Rocky =

Nice session, looks like you got a lot done with some nice weights.. I dont have the endurace to do these anymore..
By the way, what is your Smith Lunge record?

 

[Bulkboy]

wow, great benching rocko, 130 kg for a single is impressive man oustanding triceps work as always, and i can c those chins are coming up too glad ur back into it man...

 

[Tunen]

Nice session again my friend. You keep at it!

Squatting in a Smith machine FTL though. It's prolly what generated your injury in the first place, due to the shitty path it forces on you. I'd go with pure leg-pressing in stead of using smith if free squatting is not an option at your gym. Just my 2 cents dude...

 

[miamiracing]

yea babe thats what i'm talkin about

 

[Hypocrisy86]

Keep it up Rocky, smith looks intense...
good job on the leg press to man!

 

[knight_rider]

good benching, nice work!

 

[Pickle]

please deadlift me with a sumo stance.

congrats on 130kg bench lets see 300 next session and ill give u a nickel and a pickle.
edit :
300lbs not 300kgs!

 

[Rocky]

Turk - Yeah I hate training early. Fortunately I don't have to do it very often!

vik - I keep pushing buddy!

Braaq - I don't think your endurance is making any difference to your mighty weights you shift! My smith lunge record believe it or not is actually about 200kg or maybe just over. I know it's odd considering my squat and dead aren't to that degree. It's one of my freak exercises - I guess I find it easier due to the position of my body and stuff.

Bulky - I'm actually losing sdtrength in my bench I've noticed, which may be a combo of being off creatine and my recent back probs! Yeah, I'm glad to see my chins getting back to how they used to be.

Tunen - I see what you're saying, the only thing is I never had any probs with doing any squatting moves in the smiht before (not to say it hasn't built up over time of course) and if I use the leg press, it's a pin stack machine and only goes up to 205kg which means doing sets of 30 reps and limiting my heavy leg work somewhat - my gym is shit!

Miami, Hypo and KR _thanks for the words! Always motivating to have the support!

Pickle - I'll deadlift you in any way you want...naked.

I actually got 140kg for a single a couple of weeks ago, but my benching is getting a bit weaker currently. Hopefully I'll be able to knock it back up soon though!

Right, I'm off now. I'll get to all your logs tomorrow after I've done my gym session!