Rocky's Log - King of the Jim

[Lionheart]

Nice Rocco.Some crazy lifts there bro with couple of PBs.Looks to be good session overall.

 

[miamiracing]

thats some nice work there, crazy lunges, big militarys, big curls and big p.b's as always

 

[Rocky]

Thanks fellas. Want to break my PB on lunges soon - which means my front squats will get less as these lunges absolutely kill me straight out!
Think I'm gonna knock the weight back on curls because although my form is good (except for the last few) it's getting to doing too low reps really so might knock the weight back and hit higher rep again for a bit.
Think my DB military might hit my ceiling again - that was actually a joint PB at that weight, so I;m at my max on pretty much everything at the minute. Perhaps doing only 2 sessions per week at the mo may benefit me in recovery.
Next session won't be till either Saturday or Sunday!
I'll be checking in your logs tomorrow night!

 

[Pickle]

curls are by god believeable. Curl your bodyweight and show me the vid!

 

[PrinceVegeta]

Nice session man! strong cop for sure...are u as skilled as the cop in hot fuzz?

 

[Rocky]

Pickle - I probably am curling my bodyweight - curse my featherlight bones!!

Prince - No I am far shoddier! If that's possible!!

Next session - Chest/Back and tris tomorrow. I'll try and get a vid of something or other.

 

[Mikew]

What made you do so heavy lunges in the first place? Its a crazy amount of weight for that exercise : D

 

[Rocky]

What made you do so heavy lunges in the first place? Its a crazy amount of weight for that exercise : D

It was purely progressive. I started light and just found I could keep upping the weight. The move suits me more than squats - I'm tall and I have a better balance with the legs apart like that rather than both direct under me - I feel in greater control and thus able to exert more power. I just wish my squats were a comparable weight!

Right then, onto today's workout!

No vids or pics - there was another guy training in with us so not really appropriate. But I was quite pleased with the session, all done in 65 mins!

ROTATOR CUFF WORK

DB Incline
22.5kg (50lb) x 10
30kg (66lb) x 10
37.5kg (82lb) x 5
37.5kg (82lb) x 5
37.5kg (82lb) x 5
37.5kg (82lb) x 5
37.5kg (82lb) x 5 - piece of piss!

Pec Dec
65kg (145lb) x 10
85kg (190lb) x 8
85kg (190lb) x 8 - pause at 6

W/G Pullups
x 10
w/27.5kg (60lb) x 6 - P.B.
w/27.5kg (60lb) x 5 - couldn't quite get the 6th

Sumo Deads
100kg (220lb) x 10
140kg (310lb) x 8
185kg (410lb) x 7 - P.B. - felt really strong on these.

U/H BB Bent Row
90kg (200lb) x 10
140kg (310lb) x 8
145kg (320lb) x 8

Rev Grip Smith C/G Bench
80kg (180lb) x 10
100kg (220lb) x 6 - P.B.
100kg (220lb) x 8 - P.B. - pause at 6

Straight Arm Pulldown
55kg (120lb) x 10
75kg (165lb) x 8
77.5kg (173lb) x 6

SUPERSET WITH

Tri Bar Pushdowns
75kg (165lb) x 10
95kg (210lb) x 8
97.5kg (215lb) x 8

And job done. Felt good at the end. Deads are feeling really good lately.

I weighed myself too.

 

[Clint]

how much did you weigh :angrydude:

btw, superb sessions Dan

Curls are always a strong point for you, the Sumos are oustanding. The close grip is rather strong as well, congrats ont he several PBs thrown around in here.

the video of the Military Press, you could go lower

cant forget to mention the great work on the pullups as well

 

[miamiracing]

god daym rocko, wth is wrong with you? are you on some kind of super human muscletech product? 215lbs Tri Bar Pushdowns for 8? damn thats crazy man...

close grip bench looks awesome too, thats some serious weight you pushin' boy

 

[Daniel Andersson]

Strong session for someone weighing 50kg

 

[miamiracing]

Strong session for someone weighing 50kg

 

[Pickle]

holy yates rows rocky superb weight and reps. the power and the glory in your name now and forever. Amen

 

[Hypocrisy86]

Damn you and your huge strength Rocky...
you make me feel like a 8yr old kid

awesome work bro!

 

[knight_rider]

loving the PB bonanza on that last session, good stuff!

 

[h0ke]

Now I realized why they call you to the "King of the PB's" . Great session man!

 

[Rocky]

Tweak - Thanks man. Yep those sumos are coming up nicely. You're right on the military's - I could go down to the clavicle but I'd rather not. I go to just below my chin which it probably doesn't look like cos of the angle of the vid and the fact I hold my head back to stop the bar grazing my chin.

Miami - Thanks bu. I wish I had some miracle grow potion for mass!! The tri pushdowns are on a cable so the weight I'm actually pressing isn't what is marked on the plates, but that's what the plates say.

Daniel - You're not far wrong.

Pickle - Thank you father.

Hypo - You hold your own in your sessions buddy! Thanks for the props.

kr - Wouldn't be right if I didn't get at least one PB in a session!

hoke - Thanks bud. Now if I could only get my bench and squat better...

So how much do you think I weigh?

Tweak and those that know can shut-up. It's less than I want it to be.

 

[Daniel Andersson]

Daniel - You're not far wrong.

I know

 

[Lionheart]

Everything looks so great.Pullups,deads and rows are awesome.Who cares how much you weight..youre strong and you look great

 

[Robcardu]

:io: