Rocky's Log - King of the Jim

[The Creator]

Lovin that workout rocko! Congrats on the pb's!

 

[Rocky]

Thanks Prince and The Creator!

Well I wasn't due to train today - meant to be tomrrow but they've called me in on overtime and it's double time for 12 hrs so can't turn it down. So took my arse over to the gym today. Shoulders still a little sore and could feel my hams from the Romanian deads but hit it up anyway and it wasn't too shabby!

MONSTER LUNGES

Smith Lunge
100kg (220lb) x 10
140kg (310lb) x 8
190kg (420lb) x 8 - hard but felt good.

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
260kg (575lb) x 8 - P.B.
260kg (575lb) x 8

Front Squat
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3

ROTATOR CUFF WORK

DB Military
17.5kg (40lb) x 10
25kg (55lb) x 8
35kg (77lb) x 5
35kg (77lb) x 6

B/Over DB Laterals
12.5kg (27lb) x 10
17.5kg (38lb) x 10
22.5kg (50lb) x 10

SUPERSET WITH

EZ BB Curl
45kg (90lb) x 10
65kg (145lb) x 6 - P.B.
65kg (145lb) x 4

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

X-Body DB HAmmers
25kg (55lb) x 8 - P.B.
27.5kg (60lb) x 6 - P.B.
17.5kg (40lb) x 15 - for teh pump.

Done in an hour. Felt pretty good. Should have got more on the DB pres but not gonna let it bother me.

 

[Mikew]

I cant believe those lunges man How do you do them? Incredible to say the least.

 

[The Creator]

Lunges and then front squats Rocko! Thats brutal man! Great session

 

[philosopher]

Did some lunges as well today. Always makes your glutes sore as hell. Great work rocko

 

[miamiracing]

big weights rocky, thx for always telling me i can do it, i can go heavyer and supporting me! i really appreciate that

 

[knight_rider]

fuck, nice heavy session there, not sure how you can handle such intense full body workouts

 

[Kyle]

damn Rock, I need to get up to your numbers

 

[Hypocrisy86]

EZ BB curls are gonna be so heavy, you'r gonna have to do them , with that special joe weider arm blaster lol, a heavier duty one..
145 now, soon...200+,
keep it up man, those DB hammers with 15 reps at end, sure would give a nice pump!

 

[Glex]

Hey Rocko...sorry I've been away so long

You and those lunges

I've been missing out on your chest quest; how's the protocol working for ya?

 

[PrinceVegeta]

Awesome session there!! congrats on all ur pb's man!! u are the king of pb's.....u should film yourself doing those lunges man!!really want to see those!!

 

[Tunen]

So now you've completed your protocol, you should deload the bench for a small week and go for a new PB

 

[PrizeFighteR]

Good to have ya back in here mate. Benching and Lunges are fucking insane

 

[Rocky]

Thanks for all the feedback fellas.

IU'll try and get a vid of me doing the lunges. Now I have a training partner I'll get him to film it!

Protocol worked out really well. Psycholigically a much as anything else. I'll try a de-load tomorrow then Tunen and see how I go next week for a PB before changing it up.

Appreciate all the kind words. Always keeps me inspired to push a bit more and keep up my PB title!

Next session tomorrow.

 

[PrinceVegeta]

yeah buddy!!! kill them weights man!

 

[Lionheart]

Good lord, those lunges are crazy!!Awesome session bro

 

[miamiracing]

a video would be very sweet rocky looking forward too

 

[Rocky]

Here I be!!

Well today was CHEST DE-LOAD - nice and light and hopefully go for a new 1 rep max next time out before changing up my chest routine.

Not too bad a session today - suddenly finding the sumo deads hard (legs not strong enough!)

Still session done in about 65 mins. Here it were:

Smith Flat
60kg (135lb) x 10
90kg (200lb) x 10
100kg (220lb) x 10
100kg (220lb) x 10

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

W/G Pullups
x 10
w/25kg (55lb) x 8 - P.B. - hard!!
w/27.5kg (60lb) x 2 - P.B. all done but did bodyweight to failure

Sumo Deads
100kg (220lb) x 10
140kg (310lb) x 8
185kg (410lb) x 4 - P.B.
Was gonna try a 2nd set but bailed.

Prone B/Over Row
50kg (110lb) x 10
70kg (155lb) x 8
75kg (165lb) x 8

Rev Grip C/G Bench
70kg (155lb) x 10
90kg (200lb) x 8
95kg (210lb) x 7 - just!! Haven't done these for a while and that matched my PB!

Straight Arm Pulldown
50kg (110lb) x 12
60kg (135lb) x 10
70kg (155lb) x 8

SUPERSET WITH

Tri Bar Ex
70kg (155lb) x 12
80kg (180lb) x 10
90kg (200lb) x 8

Felt pretty good.

 

[PrinceVegeta]

Awesome stuff man!! strong sumos dude!

 

[Daniel Andersson]

Yeah like PV said..thats awesome stuff Rocky