Rocky's Log - King of the Jim

[PrinceVegeta]

strong session as expected from the king of PB's.........rocky!!

Awesome session!!what is ur secret...poop??

 

[Lionheart]

Awesome benching bro..and those dips are just crazy!!!!!!!!!Excellent work

 

[Glex]

Glad to see a chest PB! Guess the protocol worked for ya Hopefully you can nail that 145kg next time you max.

I probably do that much weight when I do dips ...but a fair portion of it is in my stomach and not hanging from a belt Awesome job on those

 

[Rocky]

Thanks fellas. Dips are a favourite move of mine when I get up to weight like that.

Hopefully I'll get the bench next time trying.

Onto DB Incline press for next pec protocol. However the DB's only go up to 45kg (100lb) - but then my upper pecs are pracitically no-existent so that'll probably be enough

Hopefully get the lunges on vid tomorrow all being well!

 

[miamiracing]

damn rocky how can you manage 320 pounds on the bench thats the weight some people can't even deadlift or squat

 

[Clint]

holy bench press batman congrats on the superb PB

chinups are grand I see, still nothing in comparison to someone around here

deads and bb rows are rather emaculate, top choice I'd say

I see your dips are still rather ridiculous, almost makes me want to go do dips again just so you have some competition again very good, again congrats on the Greek God like PB.

a vid would be superb

great job Dan, always nothing but grade a sessions in here

 

[Mikew]

I only expect the best from you Rocky, and I am never dissappointed. Good work.

 

[Pickle]

hey rock congrats on dipping the world and its moon. question any current pics?

 

[The Creator]

Killer workout Rocko! Insane bench and great dips brother!

 

[Rocky]

miami - Thanks buddy! But I want to bench more!!!!

Tweak - Cheers bud. I got a vid

Mike - Thanks mate. Gotta keep pushing!

Pickle - lol. No no current pics. I might do some soon now I'm getting to my best with exercises.

Creator - Cheers man. Gotta get that bench up more though!


Right to todays session: LUNGES OF DOOM!!!!

Not too bad today. All done in 60 mins and it was tough but felt good. More PB's again too...

Smith Lunges
100kg (220lb) x 10
150kg (330lb) x 8
195kg (430lb) x 8 - P.B. reps - Got a vid of it too.

Front Squat - lunges burnt me out so dropped weight back
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
265kg (585lb) x 6 - P.B.
265kg (585lb) x 6 - might drop the weight back not getting the ROM I want I don't think

ROTATOR CUFF WORK

DB Military
17.5kg (40lb) x 10
25kg (55lb) x 10
35kg (77lb) x 8
37.5kg (82lb) x 6

Upright Row
45kg (100lb) x 10
60kg (135lb) x 8
65kg (145lb) x 6

Seated Inc DB Curls
22.5kg (50lb) x 8
25kg (55lb) x 3 - dead.

Flat Bench - DE
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3 - peasy

EZ Preachers
40kg (90lb) x 10
55kg (110lb) x 6 - P.B.
DROP SET: 55kg x 3, 50kg x 3, 40kg x 3, 30kg x 10 - no rest - harsh!

And that was it. Felt good. Now just got to work out how to get the vid of the lunges on here...

 

[Tunen]

You will up that vid to youtube this instant!

 

[Rocky]

You will up that vid to youtube this instant!

Yes sir!

I'll have to quickly set up an account then.

Question - how do I turn the vid around - it's on it's side.

 

[Rocky]

Well you'll have to break your necks to watch it but here it is:

195kg - 20kg bar, 3x20kg, 1x15kg, 1x10kg, 1x2.5kg each side:

 

[Tunen]

AWESOME!!!1!

BOOOOOOOOMMM!!!1!!1

 

[ironheart]

awsome vid rocky. keep em coming.

 

[Daniel Andersson]

Awesome work Rocky
Btw..was that a burp in the end?

 

[Skeptic]

that video is fucking brutal rocky!! you crazy brittish cunt. were you about to puke at the end??

 

[Rocky]

Tunen - Thanks mate

Ironheart - I'll try and get some more of some other choice lifts when I can.

Daniel - lol - no it wasn't a burp just a grunt of exhaustion...honest.

Skeptic - lol - thanks man. It was hard work but it always is - I always end up utterly destroyed after them and it's always the first exercise and I have to get through the rest of the session.

 

[PrinceVegeta]

nice vid!!

 

[Skeptic]

that is a rough first exercise man haha