Rocky's Log - King of the Jim

[PrizeFighteR]

Aren't you Europeans supposed to take public transportation everywhere? Man up, limey.

great choice of exercises Rocky. That's gotta be really hard not going to the gym, I'd be really pissed.

 

[Mikew]

Reminds me of my first few months of training. It was done at home, in the backyard. Built most of the equipment I needed in wood, and I had like 100 kg free weights and a barbell : )

 

[Rocky]

Thanks for the comments guys - yep hitting it oldschool in the garage!

Public transport?!

BACK IN THE GYM!!

Yep, gym time - wasn't sure how it was gonna go seeing as normally my body punishes me for taking 1 day off by becoming brittle and pathetic and I was going for 125kg on 20 rep breathing squats which I haven't done before - I sort of had it in the back of my mind that I was probably gonna get a set of 10 or maybe break it into 5 x 5 if it felt too heavy. Here it was:

Smith Squat
90kg (200lb) x 10
125kg (275lb) x 20 - BOOOM!!! P.B. for reps!

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

Leg Ex
80kg (180lb) x 12
Single Leg
70kg (155lb) x 7 - P.B.
70kg (155lb) x 7

Seated Leg Curl
80kg (180lb) x 12
102.5kg (225lb) x 10
102.5kg (225lb) x 10

Seated Calf Raise - no more smith machine which does my back in.
150kg (330lb) x 15
205kg (450lb) x 12
205kg (450lb) x 10

ROTATOR CUFF WORK

Smith Military - light weight
60kg (135lb) x 10
85kg (190lb) x 10
90kg (200lb) x 8 (pause after the 7th cos the rack started to fall forward!)
100kg (220lb) x 1 - just to make sure it felt alright for when I get back into heavy military again.

Lying Cable Upright Row
75kg (165lb) x 10
102.5kg (225lb) x 10
102.5kg (225lb) x 10

BB Preacher
35kg (75lb) x 10
50kg (110lb) x 8 - P.B.
55kg (120lb) x 4 - P.B.

DB X-Body Hammers
20kg (45lb) x 8
DROP SET: 22.5kg (50lb) x 6, 17.5kg (40lb) x 6, 12.5kg (30lb) x 6, 7.5kg (17lb) x 6

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 - easy.

And that was that. Took about 65-70 mins and felt good to be back in the gym. Pleased with the squat. Think I'll do some 5 x 5 for a bit cos don't think I'll get 130kg for 20 reps yet.

 

[miamiracing]

daym what a workout, p.b's all over

120lbs preacher curls, you must be crazy

 

[Mikew]

Awesome squats right there. I will try dropping the weight and upping the reps myself to get more lactid acid training.

 

[h0ke]

Nice set man! Heavy weight m8 !

 

[Lionheart]

Rockys back with some PBs.Fine work sir

 

[Braaq]

Big Rock!! Awesome job on your squats, and military press especially! Nice to see you going at it hard and getting some PB's. How is the back feeling?

 

[Tunen]

Huge props on the 20@125 dude! Impressive weight to be doing breathers with

What kind of rack tilts when you do military presses???

 

[Till]

Fucking awesome session, mate! Really impressive squats - well, all of it is. Damn good work, sir!

 

[Rocky]

miami - Thanks buddy! Yeah those preachers felt good.

mikew - Since I've been doing the 20 rep breathers I've noticed the difference in my leg size more than any other version.

hoke & Lionheart - Thanks fellas!

Braaq - Thanks bud. back is feeling fine thankfully. I really think it's down to knocking the standing smith calf raises on the head. My back and frail body can't handle having 600lb on my shoulders.

Tunen - Didn't think I was gonna ghet the 20 so I'm well pleased. The smith rack sucks - it's quite light weight and the base isn't very wide or deep so when I pushed up I must have been pushing forward a little and with the bar near the top of the runners it overbalanced a little. Never done it before though - even with heavier weight. Must have got slack.

Till - Thank you kindly officer.

Well all the right places ache today and no upper or mid back pain which confirms it was the standing calf raises which were doing it before!

 

[PrinceVegeta]

Nice session there and glad to here that ur back is doing fine rock!

 

[PrizeFighteR]

Good to see you back on here and kicking that iron's ass! Great job on the squats...those preachers look killer also.

 

[MaKaVeLi]

I can't come up with any adequate words to describe what I have just read... simply put - you are a true warrior rocky. I am going to save that session and refer to it in later days for inspiration. The fact that you were going light on some of those exercises just adds to the impressiveness - and those seated calf raises are ridiculous! Keep pumping out those PBs a'ight!

 

[Rocky]

prince - Thanks man. Yeah I hope my back probs are well behind me!

prize - Thanks bud. Yeah I hope my squatting keeps going up! Legs are a major weak point for me. I was pretty pleased with those preachers too!

Maka - Thank you very much for those kind words. When there are so many dedicated lifters in here it's nice to think that people consider mine to be able to hold it's own. Don't worry - I endeavour to hit at least one PB per session!

Now then now then - onto WEEK 6 Of Mission PECTORAL!!

Ups and downs in today's session. My legs were still really aching from Saturdays leg session and I had sumo deads today. Fortunately more ups than downs. All done in about 70 mins and here it was:

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 8
115kg (250lb) x 3
115kg (250lb) x 3
115kg (250lb) x 3
115kg (250lb) x 3
115kg (250lb) x 3 - nice and straightforward.

Lying DB Pullover - lightweight
40kg (90lb) x 12
45kg (100lb) x 15

U/H Chins
x 10
w/27.5kg (60lb) x 6 - P.B.
w/27.5kg (60lb) x 4 then bodyweight to failure

Sumo Deads
100kg (220lb) x 10
140kg (310lb) x 8
185kg (410lb) x 3 - bummed about this. Wanted at least 4 but the first lift was really hard. - still a PB for weight on sumos.

Pendlay Row
60kg (135lb) x 10
80kg (180lb) x 8 - P.B. by default - never done it this way before
80kg (180lb) x 8

DB Row
45kg (100lb) x 8
45kg (100lb) x 8 - heaviest DB's we got.

Lying Tri Ex SUPERSET with C/G Bench
40kg (90lb) x 10................... x 10
55kg (120lb) x 6 - P.B......x 8
40kg (90lb) x 12................... x 12

And that was it. Thought the deads were gonna go better, but I haven't done them fort a couple of weeks or so so hopefully next time out will be better.

 

[Lionheart]

Excellent Pullovers and deads.Nice pressing and some PBs there again.Ups and downs..what downs??

 

[Tunen]

solid work once again. the bench seems to be going rather well

 

[miamiracing]

nice workout bud, sucks about the light weight db's you have at your gym.. tell your manager you need real weights for real boys

 

[Chesticles]

Nice to see your still pushing heavy weights since the last time I stopped in here. Nice weight on the sumos to. Heaviest DB's are 100's? Man that has to suck

 

[Hypocrisy86]

awesome chest progressions man, tunens like the white charles glass
or milos sarcev, is he white.? nvm that..


awesome job bro, DB pullovers light weight? fuck no
your must be on crack son, put down the peace pipe
your the shit Rocky, show those other cops who kicks the most ass in Europe.