Rocky's Log - King of the Jim

[Lionheart]

Good session bro.Even a flu dont stop you getting some PBs.
I hope you get better soon..

 

[Daniel Andersson]

Good session still Rocky..but be careful with this when you are sick bro

 

[PrinceVegeta]

Last sessions looked great despite u being sick...i think u would get a pb in a coma! great job big boy!

 

[The Creator]

Pretty damn good for an "awful" session. Keep your head high and keep beating it up!

 

[Hypocrisy86]

damn you pwn on everything man..
your db flyes make mine look like childs play
you seriously got some immense super human strength Rocko
no one i see in my gym could do half the stuff you do within the session period you do... kudos to you man!

 

[miamiracing]

yea thats some nice stuff rocky, but hell no p.b.?

dips are insane, rack deads are super strong, bb rows are super, man you killed it one again

 

[PrizeFighteR]

these last 2 sessions look like hell Rocco!!!

 

[EternaL]

thats a good workout

 

[Pickle]

hey rocko get better. I have a flu at the moment too. Twins?

Props on doing 40 bodyweight dips at the end of a session lol. My attention span for reps is gone after 15 reps, 40 is just grueling. Then you backed it up with 30!... Vid of that please!

 

[Rocky]

Thanks for the positive feedback and support fellas.
In hindsight I guess I can't really complain about the back and tri part of the session - although I should have got my mind together and got the rack deads for reps. But I'm just so fucked off about my upper chest strength. I just constantly remain at that plateau on that particular exercise and cannot shake out of it, veen when my flat and decline bench improves the DB incline remains as stagnant as ever.

Bum.

Next session will hopefully be on Tuesday and hopefully I'll be over this cold and got some more sleep and be in better spirits to get a PB on lunges!

 

[MaKaVeLi]

dam rocky I feel for ya! I know how you feel when you're so committed to training and then something bullshit like a flu comes along to kick you up your arse. Needless to say you did guts it out for 20+ sets and although in the end it may not have been a case of "something's better than nothing" - at least you have a few days to rest it up a bit and recover. I'm sure you'll pull out those PBs on your next hardcore sesh

 

[Rocky]

^Thanks for the words Maka. It's hard to be objective when you have a goal you don't reach to see the positives. But they are they I guess.

Anyhoo, onto today's session. Feeling better - not %100 but better. better enough to try for a PB on lunges. When I did my first main set I only equalled my PB but then realised I had on 10kg more than I thought so got a PB after all!
Training on my own again but hopefully as of this weekend it'll be back to normal.

Here it was: (I'll try and remember - left my training notebook at the gym )

Smith Lunges
100kg (220lb) x 10
150kg (330lb) x 8
210kg (462lb) x 5 - P.B.
210kg (462lb) x 2 - when I realised what weight I had on the bar it suddenly seemed that much heavier!

Smith Front Squat
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
210kg (462lb) x 8 - really slow
210kg (462lb) x 8 - really slow

ROTATOR CUFF WORK

Standing Military Press
40kg (90lb) x 10
60kg (135lb) x 8
65kg (145lb) x 6 - legs wobbly after doing legs - abandoned

Seated DB Military
27.5kg (60lb) x 10
37.5kg (82lb) x 5 - knackered
40kg (90lb) x 1.5 that was that.

B/Over DB Laterals
15kg (33lb) x 12
20kg (45lb) x 12
22.5kg (50lb) x 10

Standing EZ Curl
50kg (110lb) x 10
55kg (120lb) x 8
40kg (90lb) x 15

Flat BB 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 - piece of piss.

X-Body DB Hammers
27.5kg (60lb) x 8 - P.B.
30kg (66lb) x 6 - P.B.
20kg (45lb) x 15

Job done. Felt pretty good after - better than last session. Looking forward to training with someone again. Hopefully get some more vids and pics soon. A leg shot is forthcoming.
I'll get round everyone's log at the weekend when I have time!

 

[Lionheart]

You and those lunges..damn strong bro.Everthing else looks good also
I hope you get full second rep on militarys at next time

 

[pGhi]

Nice PB man!! keep those long workouts coming

 

[PrinceVegeta]

Awesome session! nice pb's again!!

 

[Daniel Andersson]

Just awesome Rocky ..I hate you for doing lunges heavier then I can squat

 

[Pickle]

Just awesome Rocky ..I hate you for doing lunges heavier then I can squat

dont hate on rocky for that he hates himself enough for being able to lunge more then he can squat.

 

[Mikew]

Lunges are crazieeee as usual. Alot of work done in that session, and good thing you didnt continue the standing presses with wobbly knees. Could have been ugly.

 

[The Creator]

Some heavy work on that leg session Rocky. A true hardcore brother of iron you are!

 

[youngmusclejock]

Lunges are insane.... Great workout..