Rocky's Log - King of the Jim

[Lionheart]

Again some crazy lunges there Rocko..and great to see some PBs there.Thats a lot of work done in one hour

 

[miamiracing]

lol he takes off because he had pain in his back, comes back and smahes some ultra session there, with MORE P.B.'s

rocky we love yoooouuuu

 

[Hypocrisy86]

glad to see the lunges are paying off Rocky
your Pbs are coming in at every logged day you've done man
i cant believe it, you take time off and bam come back Pbs.

 

[Rocky]

Prize - Thanks man. Yeah I try to keep the sessions short and keep the intensity high!

Rage - Yep, just the 2 PB. Shame on me

OBE - Thanks man. Yep gotta love the lunges - I always feel them the next day!

Vik - Thanks man. Lunges are getting tough again now I'm getting near my 200+kg best.

Tunen - Thanks buddy. Yeah I'm making a conscious effort to watch my posture and everything even when away from the gym.

Lion - Cheers buddy. Lunges are my freak exercise, and I have to have at least 1 pB in a session!!

Miami - Love you too man. You can't keep a good Rock down!

Hypo - Thanks mate. Yeah I'm fortunate to get at least 1 PB somewhere in the session. I'm starting to get back up to my max's on the bigger exercises again so it's gonna get hard.

Right - onto today's session. Last session of the year!!

Feeling a bit sluggish from all the shite I've been eating over Xmas so had to force myself to get into the rhythm a little. All done in an hour again:

Smith Flat Bench - Week 3 of protocol.
60kg (135lb) x 10
80kg (180lb) x 8
97.5kg (215lb) x 5
97.5kg (215lb) x 5
97.5kg (215lb) x 5
97.5kg (215lb) x 5
97.5kg (215lb) x 5 - nice and straight forward.

Lying DB Pullovers - nice and light for a stretch
40kg (90lb) x 12
45kg (100lb) x 12

W/G Pullups
x 10 - felt heavy - feeling fat.
w/25kg (55lb) x 4 - P.B.
w/25kg (55lb) x 2 then bodyweight to fail. These were tough today.

Romanian DL
100kg (220lb) x 10
140kg (310lb) x 6
170kg (375lb) x 6 - not bad.

T-Bar Rows
75kg (165lb) x 10
110kg (240lb) x 8
115kg (250lb) x 6 - grip went.

1-Arm Seated Cable Row
65kg (145lb) x 10
87.5kg (195lb) x 8 - P.B.
90kg (200lb) x 8 - P.B.

SUPERSET WITH

Dips - lightweight again
w/25kg (55lb) x 20
w/25kg (55lb) x 20 - easy peasy.

Tri Pushdowns - 21's
60kg (135lb) x 21's
60kg (135lb) x 21's

And done. After the T-Bar's I was knackered. Really drained so it was an effort to get the last ones done. I need to get my eating back on track.

 

[Big VIC]

Those t bars are huge and you must have had a crazy pump with those super sets rocko

 

[miamiracing]

shhh... look at those benches i wish i could put 225 on my bar

and again p.b.'s all over, how can you manage that

i should retire

 

[Zigurd]

O_O

Critical hit for me... I cannot read other guys logs, it makes me feel to small. I`ll be back in the corner crying.

 

[Rageking]

good work rock, i feel same way got to get eating right.
feeling fat on pull ups lol, maybe it new muscle weight

 

[Rocky]

vik - Thanks man. Being careful on the t-bars since my back but these felt ok. Should be good to start upping the weight again!

miami - You are plenty strong enough my friend! That bench strength will come up!

Neosoviet - Don't despair! Use it to fuel your own sessions! There will always be someone stronger than you and there will always be many weaker than you! As long as you're pushing yourself and doing what you can and improving - that's what counts!

Rageking - Yeah feeling fat for sure, but I prefer your theory about it being added muscle!

Right I'm off to bed having been up for the past 24 hrs.

 

[Hypocrisy86]

Those 21s and ts are sure gonna knock some sweat off man
gonne dig deep for some pain!! YEAA


good job man!

 

[philosopher]

Great session rocko. Keep up the good work in 2008

 

[PrizeFighteR]

O_O

Critical hit for me... I cannot read other guys logs, it makes me feel to small. I`ll be back in the corner crying.

Same here. Especially Rocky

T bar rows and RDLs are looking awesome Rocky! Good numbers on the Smith benching also bro.

 

[Glex]

1-Arm Seated Cable Row
65kg (145lb) x 10
87.5kg (195lb) x 8 - P.B.
90kg (200lb) x 8 - P.B.

SUPERSET WITH

Dips - lightweight again
w/25kg (55lb) x 20
w/25kg (55lb) x 20 - easy peasy.

Those rows were fantastic, especially afer those T-bars, and especially as a superset!

 

[Bulkboy]

great benching, amazing t-bars and insane dips, what can i say rocko? great to be back in the log section and c quality work like this, and not only is the workout intense, its voluminous to boot, great stuff

 

[Till]

Godammit, Rocky, man! That's one huge session, right there. Strong fucking BP, pullups, deads, T-bar rows and those one arm cable rows. FUCK! You're one strong officer.
Keep up that excelent work and eat, eat, eat!

 

[Tunen]

Keep up that excelent work and eat, eat, eat!

not as much as tilly-poo does though. donut-muncher.

 

[Rocky]

Hypo - I'm still feeling my tris now from the 21's!!

Philo - Thanks bud, I intend to!

Prize - Thanks man. Gotta keep upping the ante each time!

Glex - Ta mate. Felt really good. Got it set up nicely for those rows now.

Bulky - Good to have you back in the logs. Thanks for the words man.

Till - Thank you from one officer to another - gotta do what we can to keep the right impression of the enforcers of law!

Tunen - Mmmm. Donuts...

Right - work time! Took a little longer than normal - mainly cos of the squats and calf raises and farting about with all the ruddy plates! Went pretty well though and here t'was:

Smith Squat
90kg (200lb) x 10
120kg (265lb) x 20 - breathing squat! Phew!
140kg (310lb) x 3
160kg (350lb) x 1
170kg (675lb) x fail. Was knackered and shouldn't have bothered really!

Smith Standing Calf Raises
140kg (310lb) x 15
200kg (440lb) x 12
260kg (573lb) x 6
260kg (573lb) x 6 - this weight just feels too much on my back.

ROTATOR CUFF WORK

DB Military - lightweight
20kg (45lb) x 10
27.5kg (60lb) x 12
30kg (66lb) x 10

Smith Upright Row
40kg (90lb) x 10
50kg (110lb) x 10
55kg (120lb) x 8

Seated Inc DB Curls
22.5kg (50lb) x 6
22.5kg (50lb) x 5
22.5kg (50lb) x 4

SUPERSET WITH

Hammer Bar Curls
40kg (90lb) x 8
40kg (90lb) x 8
40kg (90lb) x 8

Flat Bench DE
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3

Power Shrugs
150kg (330lb) x 10
210kg (462lb) x 10
220kg (485lb) x 8 - pins kept banging into the rack

And that was it. Felt pretty good. Bench was nice and easy - about 10 sec rest between sets. Bi superset was hard going!

 

[Lionheart]

Bench is looking good m8.Crazy weights on shrugs!I wouldnt even bother to do those Calf Raises on Smith anymore..too much pressure on my back.

 

[ordinary]

you felt sluggish??? I want to feel sluggish more often if that's how it makes me lift... and in a hour??? cruisin' bro... awesome!

 

[ordinary]

Damn son! Another killer workout. You are starting the year with a vengeance! I know I can't let down now. Keep it up bro!!!