Rocky's Log - King of the Jim

[Tunen]

Leave that utterly sucky hole of a gym immediately

 

[Lionheart]

That rocco guy is a machine!!

 

[onebigeric]

Yeah, I think my energy would flag after 36 sets as well. Bollocks Rocky, just bollocks; you'd have sent the volume maniacs of the 70's running for cover with work like this

 

[Rocky]

Tunen - I wish I could. It sucks but depressingly it's the best gym for miles around! I can't justify or afford the money or time to travel the 45mins to the next best gym!

Lionheart - Thanks buddy. I'll feel better when my back is back to 100%

OBE - Oi! 38 sets thanks! lol - it never seems like much when I'm doing it (it feels like it though) but I always feel I need to do more!


Anyhoo - onto todays session. Early morning one again and my back felt a little tight so did some exercises to loosen it up a little. Weird how my back is always fine (lately) on non training days and then the morning I'm due to lift - BAM! It's like it's sense what's coming and take s pre-emptive strike to feel bad!

Again this is potentially my most back inhibiting session due to the lifts I do so cautiously does it again:

Smith Lunge
80kg (180lb) x 10
120kg (265lb) x 10
160kg (352lb) x 8 - back felt fine again. I'll up it by another 10kg next time.

Front Squat
80kg (180lb) x 8
110kg (240lb) x 6
120kg (265lb) x 2 - felt ok
130kg (285lb) x 1 - ok. Probably could have done another 1 or 2 but left it alone. It's still upped from last time.

Smith Standing Calf Raises
140kg (310lb) x 15
170kg (375lb) x 12
200kg (440lb) x 8 - felt ok on back
DROP SET: 230kg (508lb) x 5, 200kg x 5, 170kg x 5, 140kg x 5, 100kg x 10

SUPERSET WITH

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

ROTATOR CUFF WORK

Smith Military
50kg (110lb) x 10
70kg (155lb) x 10
85kg (190lb) x 10
90kg (200lb) x 4 - felt ok, but didn't want to push it too much.

Prone B/Over DB Laterals
17.5kg (40lb) x 10
22.5kg (50lb) x 10
25kg (55lb) x 8

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

Rev BB Curls
30kg (66lb) x 10
40kg (90lb) x 8
45kg (100lb) x 5 - grip failing.

Smith Shrugs
140kg (310lb) x 10
180kg (400lb) x 10
185kg (410lb) x 10 - only another 100lb till I'm back to where I was before my back went!

SUPERSET WITH

Seated Chest Press
70kg (155lb) x 10
92.5kg (205lb) x 5.5
92.5kg (205lb) x 4 - I know I always say it but damn this machine is hard!

Overall a not too bad session. I upped the weights from last time and even did smith calf raises for the first time in a while and my back feels fine. Slowly but surely hopefully the weight will keep going up!

 

[Tunen]

Where do you live dude? Can't imagine a place without gyms

Immense session nonetheless!? Those lunges are just SiCK! Great fronts as well bro. Keep it up while watching the back

 

[Lionheart]

Looks great man!Good to hear your back is feeling better..

 

[Dstan]

hey rocky good to hear ur back is doing better than it was. Seems to me like ur sessions are going pretty well. Those lunges are crazy as always, nice fronts as well, and nice military too.

 

[Pickle]

nice shrugs shruggy i like your calf raises again too.

 

[Rocky]

Thanks fellas. I'm feeling pretty good, if a little short of energy during my sessions. I've noticed my back feels a little sore after sessions which is a bit of an arse so gonna stick with going steady. I have been approved for more free physio though so had another session today. Might not take any chances tomorrows session and leave out Romanian deads.

 

[philosopher]

Its going in the right direction m8. Lucky enough you get the fysio for free, it can get very expensive if you had to pay it all by yourself.

 

[Hypocrisy86]

Rocky, i think you should chill in an suana or jacuzzi for a while before/after a workout. it helps my bro, least he says it does, but then again, he doesnt do real *lifting* like the rest of us.. hope your back gets better bud!

 

[Rocky]

Philo - Thanks man. You're not wrong, if it wasn't free I wouldn't be able to afford it so I'm grateful the job is paying for it!

Hypo - A sauna or jacuzzi would be great. However my gym is so shoddy - the last thing they are gonna have is either of them. The DB's go up to 100lb and they don't have a squat rack!

Anyhoo, today's session sucked. My energy levels were next to none and my chest strength is down the toilet. I'm gonna alternate between doing decline 1st and incline each session thinking I'd be stronger on incline doing it first...I was mistaken.

Here it was:

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
45kg (100lb) x 4?!
45kg (100lb) x 1!?! got the DB's up really awkwardly and it took about 5 secs to lock out and that was me done for!!

BB Decline
90kg (200lb) x 10
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3 - 10kg less than last time

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

W/G Pullups
x 10
w/22.5kg (50lb) x 5
w/22.5kg (55lb) x 4 then bodyweight to failure

U/H Bent Over Row - testing the water
60kg (135lb) x 10
80kg (180lb) x 10
100kg (220lb) x 10
120kg (265lb) x 6 - left it there. Didn;t want to push it, but back felt ok!

Dips
w/25kg (55lb) x 10
w/60kg (135lb) x 5.5 - couldn't quite lock out the 6th
w/60kg (135lb) x 6

SUPERSET WITH

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

Rope Pushdowns
65kg (145lb) x 10
87.5kg (195lb) x 8 - P.B.
90kg (200lb) x 4 - P.B.

SUPERSET WITH

Romanian Deads - just to see
100kg (220lb) x 10
120kg (265lb) x 10
Was gonna do 150kg - loaded it up but got my sensible head on and thought of my back.

Seated Leg Press
170kg (375lb) x 12
Single Leg
125kg (275lb) x 8
170kg (375lb) x 6 - P.B.

That was it. Done in 70 mins. Disappointed (as always) with my shoddy incline benching which in turn srewed up the decline. I have no upper pec muscle!!

FEAT OF STRENGTH:
I was helping Ria do her weights in the garage and then Kelly, my 6yr old daughter, came in went up to the barbell on the floor which had 2 10kg plates on it from Ria's rowing and she said "look" and proceeded to deadlift the bar with pretty much no effort!
25kg deadlift for a 6 yr old girl. Not bad!

 

[Tunen]

Good job on taking care of the back Lifts are tremendous - both volume and poundage.

Quite strong genes huh?

 

[miamiracing]

crazy workout bro! huge weight for a huge guy

don't bother about the decline, still impressive!!!

ooh and congrats for p.b. on leg press

 

[Lionheart]

Rocky your workouts are crazy!Congrats for PB on leg press

 

[Rocky]

Tunen - Ta muchly buddy. Steadily getting back at it!

miami & lionheart - Cheers fellas. Legs are a weak point for me so any increase is a bonus!

Well onto today's session. Wasn't really full of energy when I went in but it started off quite well which psyched me up a bit for the rest of it. Here it was:

Smith Squat
80kg (180lb) x 8
105kg (230lb) x 20 - breathing squat
120kg (265lb) x 5 - back felt ok
140kg (310lb) x 2 - still ok
150kg (330lb) x 1 - and ok again. Didn't want to push it any more this time though

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

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
250kg (550lb) x 6 - P.B.
250kg (550lb) x 6
DROP SET: 230kg x 6, 200kg x 6, 170kg x 8, 140kg x 10, 100kg x 15

Leg Ex
102.5kg (225lb) x 10
Single Leg
65kg (145lb) x 8
67.5kg (150lb) x 8

Leg Curl
80kg (180lb) x 10
102.5kg (225lb) x 10
Single Leg
52.5kg (115lb) x 8 - hurting left knee just like usual.

ROTATOR CUFF WORK

DB Military
17.5kg (40lb) x 10
25kg (55lb) x 10
32.5kg (70lb) x 6
32.5kg (70lb) x 6

Cable Upright Row
80kg (180lb) x 10
102.5kg (225lb) x 8
102.5kg (225lb) x 10

Standing Military
50kg (110lb) x 8
60kg (135lb) x 5 - back arching a bit so left it there.

EZ BB Curl
40kg (90lb) x 10
55kg (120lb) x 8
60kg (135lb) x 3 - hmmm. Was gonna do drop set but decided to do it on the CC's instead.

DB CC's
17.5kg (40lb) x 10
17.5kg (40lb) x 10
17.5kg (40lb) x 10
DROP SET: 12.5kg x 10, 7.5kg x 10, 2.5kg x 10, 7.5kg x 10, 12.5kg x 8, 17.5kg x 4

SUPERSET WITH

Seated Chest Press
70kg (155lb) x 10
92.5kg (205lb) x 6 - P.B.
92.5kg (205lb) x 5

And that was that. Done in 75 mins. Not too bad. Slowly but surely I'm getting there.

FEAT OF STENGTH PART II:

Kelly (age 6) can actually lift Ria up off the ground. Albeit for only a second but considering she weighs 58kg that's not bad for a 6 yr old!

 

[Lionheart]

Another great session there ,Rocco!
You better keep training or Kelly becomes stronger than you.

 

[Rageking]

awesome sessions, giant set looks great.
always so damn strong!
i can see why now, 6yr old deadlifting

 

[Dstan]

awesome squats man...that's some good endurance shown doing breathing squats and still going heavy. The DB militaries weren't bad either man good session.

 

[Glex]

Hello Mr. PB. I see you're still putting in some awesome PBs to counteract the significant gayness of your muscles. Why does your chest quit on you? Same reason my shoulders quit on me, I suppose

Ria's going to be able to kick all our asses in another six years