Rocky's Log - King of the Jim

[knight_rider]

some good sessions in their rocky good to see you getting stuck into it again!

 

[philosopher]

Big ass session Rocko. Really intense. I would burn out on a program like that. Keep up the good work m8

 

[Hypocrisy86]

Hey rocky what happened to the smith lunges?
was your meat falling apart ? lol

damn, those smith squats look nice 330 excellent
kinda jealous on those calve presses lol
keep those biceps blasted buddy, 135lb BB is alot of weight!!

 

[miamiracing]

jesus another solid session with more p.b's

nice..nice... looks good

miami

 

[onebigeric]

Sweet merciful crap Rocko; how you maintain the energy and pace for a workout like that within that amount of time is staggering. The fact that you're still hungry for more motivates me even further to try and keep up

I think you've inherited the sadly departed Evo's title of 'Mr. PB' at this point.

 

[Rocky]

Lionheart - I know! She'll be beating me in arm wrestling soon!

Rageking - lol - I'm gonna have to start training her properly soon!

Dstan - Thanks buddy. I'm working back up to my best on DB militaries and it's hard going! Squatting I hate and am no good at so any improvement is a bonus!

Glex - Good to see you back. I know my chest has zero strength - like my legs! Stupid muscles. Gay?! Me?!

Philo, kr & Miami - Thanks guys. Yeah it's steadily getting better thankfully. I'm hoping my back is well on the way to recovery and fingers crossed I'm not getting any bother at the minute!!

Hypo - lol - I do lunges every other session so I'llbe upping the weight next session on those.

OBE - As ever your words are most motivating coming from one so strong as yourself. My energy levels had dipped of late but fortunately they seem to be on the rise again so I'm trying to make the most of it!

Anyhoo, onto today's session. Only had just over an hr to train today so here it was:

Smith Flat Bench
70kg (155lb) x 10
90kg (200lb) x 6
100kg (220lb) x 5
110kg (240lb) x 4
120kg (265lb) x 3
130kg (285lb) x 1 - wanted 2
120kg (265lb) x 2
110kg (240lb) x 4
100kg (220lb) x 5
90kg (200lb) x 6
Inclined - 90kg (200lb) x 6, (inclined higher) 90kg (200lb) x 4 - done for!

Pec Dec
65kg (145lb) x 10
82.5kg (185lb) x 8
82.5kg (185lb) x 8

U/H Chins
x 10
w/20kg (45lb) x 8
w/22.5kg (50lb) x 4 then bodyweight to failure

Sumo Deads
100kg (220lb) x 10
130kg (285lb) x 8
160kg (350lb) x 6 - back felt fine! - P.B.
170kg (375lb) x 4 - felt fine again. - P.B.

Prone O/H Bent Row
60kg (135lb) x 10
75kg (155lb) x 10 - P.B.
80kg (180lb) x 8 - P.B.

SUPERSET WITH

Smith Rev Grip CG Bench
70kg (155lb) x 10
90kg (200lb) x 8 - P.B.
95kg (210lb) x 4 - P.B.

Seated 1 Arm high Cable Row
55kg (120lb) x 10
77.5kg (175lb) x 8

SUPERSET WITH

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

That was it - ran out of time. Done in about 65 mins. Didn;'t have time to do another set on the last 2 exercises or do my leg press but that's why I did an extra set of sumos to make up for it!

A few PB's in there, but mostly by virute of the fact that I haven't really done them before so there's no real frame of reference. Glad the sumo's are going well for the 3rd time of trying them and that the back is still doing ok!

 

[Robcardu]

:io:

 

[Tunen]

Sweet deads and bench rock. Looks like them sumos suit you just fine eh?

 

[Lionheart]

Great session Rocco.Its nice to hear that you dont have to deal with the back pain.Congrats for getting those PBs.

 

[Dstan]

nice sumos rocky i keep forgetting to try those lol and congrats on ur back getting better.

 

[Hypocrisy86]

well good thing your doing lunges still, i bet if you stopped it'd flatten out like it was ran over down outside

sumo deads, i never heard of those... but it sounds brutally awesome
Smith flat benches tho, that many sets... shit im surprised you didnt pass out
i sure would, keep it up Coppo rocko

 

[onebigeric]

Choice work as always Rocky; those were some serious PB's, reference or not.

Glad to hear your back is on the mend; I know how much problems in that area can suck. Although in your case I think it would take a complete dismemberment to keep you down

 

[miamiracing]

still strong like a bull, and still hammering p.b. congrats for that

dont worry about the bench, still impressive weight

and the skullcrushers are sick, too

 

[Rocky]

Papi - Outta nowhere with inspiring words of motivation...

Tunen - Yeah I really do like the sumo's really takes the pressure of the lower back, and to be honest my legs could do with the extra work anyway!

Lionheart & Dstan - yeah, fingers crossed the back pain is not really restricting my exercises now, just the weight on them at the minute!

Hypo - Thanks man. Give those sumo's a try - they really are good.

OBE - yep, I'd pretty much have to be in a wheelchair to dtop working back. I am trying to play sensible though so I don't find myself in such a situation.

Miami - Thanks man. I wish my bench would come up even just a little bit though!!

Right onto today's session. I had my last phyio session before hand which loosened it up a little for better or worse before training. I'm training a day later than anticipated so it's a slightly shorter session as I'll have to train again tomorrow.

Typically, my back is feeling a little sore after the session I'm about to post. Gonna have to slow the weight increase down a bit methinks:

Smith Lunge
100kg (220lb) x 10
130kg (285lb) x 10
170kg (375lb) x 8 - back felt fine. Was seriously out of breath though!?!

Smith Front Squat
90kg (200lb) x 6
110kg (240lb) x 4
120kg (265lb) x 3 - back feeling a little compressed
130kg (285lb) x 1
135kg (300lb) x 1 - some singles to finish off.

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
250kg (550lb) x 8 - P.B.
250kg (550lb) x 7
DS: 230kg x 6, 200kg x 6, 170kg x 8, 140kg x 12, 100kg x 15

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
70kg (155lb) x 10
90kg (200lb) x 6
90kg (200lb) x 6 - couldda got 8 but back feeling compressed.

Prone B/Over Laterals
17.5kg (40lb) x 10
DROPSET:
25kg (55lb) x 8
22.5kg (50lb) x 8
20kg (45lb) x 8
17.5kg (40lb) x 8
12.5kg (27lb) x 8 - 15kg were being used

Seated Incline DB Curl
15kg (33lb) x 10
20kg (45lb) x 10 - better than last time
22.5kg (50lb) x 4

DB Hammers Across body - DROP SET
20kg (45lb) x 8
17.5kg (40lb) x 8
15kg (33lb) x 8
12.5kg (28lb) x 8
10kg (22lb) x 8

That was it. Done in just over an hour. Gutted my back felt a little compressed and will have to see how it feels tomorrow as to how I train. Nice little session though.

 

[Lionheart]

Rocco buddy ,you move incredible weight on those Smith Lunges!!

 

[miamiracing]

incredible weight rocko.. looks awesome

and yes like always, p.b. all over

miami

 

[Hypocrisy86]

Stretching the Testicular-quads rocko? lol
Keep it up buddy, drops sets look good
375 smithies exceelelnt

 

[Rocky]

Lionheart - Thanks man. Yeah it's one of my "freak" exercises.

Miami - Cheers buddy. Yeah I like at least 1 PB in a session somewhere!

Hypo - Yeah I just started doing more drop sets and I like it.

Was meant to be training today, but due to time, back hurting a little and not wanting to aggravate more than necessary I took it off, so next session will be Friday! The first of my 6 days off for my birthday. Happy days.

 

[Lionheart]

All of your training sessions looks freaky ,rocco!

 

[Rocky]

Thanks Lionheart! I keep trying to best myself. Which doesn't happen with my chest

Anyhoo, onto todays session. Done in just over 70 mins. Still working up slowly with back work. Here it is:

OPERATION CHEST STRENGTH OF A GIRL!!!

Decline BB Bench
60kg (135lb) x 10
90kg (200lb) x 10
120kg (265lb) x 4
120kg (265lb) x 3
110kg (240lb) x 5
100kg (220lb) x 5
90kg (200lb) x 5

DB Incline
35kg (77lb) x 8
40kg (90lb) x 6
42.5kg (95lb) x 3 - shoddy. No strnegth at all

Lying Pullovers
DB: 37.5kg (82lb) x 12
BB: 55kg (120lb) x 8

W/G Pullups
x 10
w/22.5kg (50lb) x 6
w/22.5kg (50lb) x 3 (died!) bodyweight to fail

Romanian Deads
80kg (180lb) x 8
120kg (265lb) x 8
150kg (330lb) x 6 - back felt fine
160kg (350lb) x 4 - back still fine

U/H BB Bent Row
90kg (200lb) x 10
120kg (265lb) x 8
125kg (275lb) x 5 - grip!?

SUPERSET WITH

Dips
w/25kg (55lb) x 10
w/60kg (135lb) x 8 - broke my sticking point of 5/6 reps
w/62.5kg (140lb) x 6

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

SUPERSET WITH

Rope Pushdowns
70kg (155lb) x 10
90kg (200lb) x 6 - P.B.
90kg (200lb) x 8 - P.B. - elbows flared a bit.

Seated Leg Press
170kg (375lb) x 12 - machine felt weird - juddery and stiff
Single Leg
125kg (275lb) x 4 - really felt unsafe.

Finsihed here and told the staff who said "Yeah it's broken but we're not sure where" - lovely - how safe. Felt like the cable thing was rubbing somewhere or a bearing was broken it was all juddery and stiff.

Anyhoo, ok session I suppose. My chest is still it's weak as piss self - cannot seem to get past this.
Glad my back was holding out and the romanians felt really quite comfortable throughout.