Rocky's Log - King of the Jim

[PrinceVegeta]

I just made reply # 1000 in the best log ever!!

 

[Beau]

Damn man...your strength is awesome. Solid lifts all around specially considering the volume.

And those lunges are just sick!

What you weighing these days?

 

[Glex]

For doing 'lightweight' the shoulder work was pretty sick. I'll have to see if I can do even one bent over lateral with good form at 50 lbs!

 

[Hypocrisy86]

DAMN ROCKY ARE YOU HUMAN?
HOW the hell man? your pwning the weights

 

[Rocky]

Miami - I'm slacking.

Prince -

Beau - Thanks buddy. Much appreciated. Don't know what I weigh. I daren't weigh myself cos I'll only be disappointed. I think it's probably a touch under 200lb.

Glex - I use a little body english but nothing much. i've been doing bent over so often I'm better at them than front and side I think.

Hypo - I'm a cybernetic organism over metal endoskeleton

Right onto todays session. WEEK 5 OF Project PECS!!
I was in court this morning so I had 30 mins! to get this done in. Surprised I got done what I did, barely any rest between any sets so no major PR's today (got the 1 though - always have to get at least 1!)

Here it was:

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 8
107.5kg (238lb) x 5
107.5kg (238lb) x 5
107.5kg (238lb) x 5
107.5kg (238lb) x 5
107.5kg (238lb) x 5

Wide Grip Chins
x 10
w/25kg (55lb) x 5 - P.B.
w/25kg (55lb) x 4 - then bodyweight to fail

SUPERSET WITH

Pec Dec - lightweight
67.5kg (150lb) x 12
70kg (155lb) x 10
70kg (155lb) x 10

GIANT SET: Bent Over Rows - Lying EZ Tri Ex - C/G Bench

U/H Bent Row
90kg (200lb) x 10
130kg (285lb) x 8
135kg (300lb) x 8

Lying Tri Ex.............C/G Bench
40kg (90lb) x 10................x 10
50kg (110lb) x 8................x 8
50kg (110lb) x 6................x 6

And that was it. Would have liked to have done another back exercise - ideally deads as was the plan but not the time and back still tweaking a little so it worked out for the best. Pretty pleased with this though given how much I got done in the time frame!

 

[Big VIC]

those wide grip chins are very impressive rocko keep up the good work.

 

[Tunen]

I can't believe you did all that in 30 minutes!? crazy shit...

 

[Daniel Andersson]

I just made reply # 1000 in the best log ever!!

No miamiracing did

 

[The Sheriff]

thats really moving for 30 minutes - congrats on the pull up PR

 

[Mikew]

Nice fast workouts, but still impressive weights! Good work.

 

[h0ke]

That was unbelievable fast train and still so big weights! Nice!

 

[PrinceVegeta]

dang it..........no #1000 for me......


Nice looking session there rocko!awesome work for 30 min..

 

[Turkish1530]

u have to be kidding me rocko.....all that amazing work in 30 minutes??!!??!!

 

[PrizeFighteR]

wish I could do half that in 30 mins. Good shit Rocko!

 

[MaKaVeLi]

that's an unbelievable workout in just 30 minutes! Nice work with the PB on chins - definitely a strong point for you. Even though you were rushed you still put up some good weight on the BB Rows and the lying Tricep extensions.

 

[Zigurd]

D:

How is that possible under 30 minutes ? Peopl... things like you Rocky should be thrown into the sun, you make us ordinary people look small xD

Amazing, no words :3
Suddenly I feel like trying to do your split routine xD

 

[Natureboypkr]

Rocky always have some of the best session :eclipsee_gold_cup:

 

[Lionheart]

Damn..30 MINUTES!!Machine Rocko
Congrats getting new PB.

 

[Rocky]

Thanks for all the positive feedback fellas. I had to be quick to pick the kids up and didn't want to knock off too much - to be honest I was surprised I got all that done and used the weight I did. If nothing else it should hopefully mean I'll be able to up the weight again next time round with having more than 10-15 secs of rest between sets!

Next session tomorrow - squats Don't know if I'm gonna be able to manage 20 breathing reps at 125kg or whether I'll start doing 5x5.

 

[miamiracing]

nice workout rocky, of course p.b's in there thats how we know you