Rocky's Log - King of the Jim

[Hypocrisy86]

awesome workout as usual Rocky
congrats on the PBs on lunges!

 

[Rocky]

Lionheart - Yeah after the other sets I was already beat - don't know why I went for 40's this time. The first lift up took forever!

pghi - Thanks buddy. Think this was all done in about 75 mins, don't like training any longer if I can help it - don't have the energy for start!

Prince - Thanks man. Gotta keep the PB's up!

Daniel & Pickle - Damn right I hate being able to lunge more than I squat, and it's not as if it's only by a minor amount! I just feel so much more stable in a lunging position with my feet apart so my back remains straighter than in a squatting position. Squatting on a smith might not help that I suppose.

Mike - Yeah that's the one problem with doing legs and then going to shoulders after. Forcing the blood from one end of the body to the other - which is why I usually do seated presses to take that problem away but I fancied a change!

Creator, young musclejock & Hypo - Thanks for the positive words fellas!

GOT to make a point of trying to do some cardio. I keep telling myself I will and never doing it. I might not need it for conditioning purposes but for cardiovascular health and as a balance to my purely anaerobic workouts I should try to use my heart more.
Will try and get on the bike in a little while!

 

[PrinceVegeta]

just keep it up and once u can squat with a barbell ur squats will grow like fuck!!

 

[Rocky]

^That day could be a way off unfortunately, hence why a lot of my lifts that require a rack of some sort (even for the initial unracking manouevre) are relegated to the smith machine. The gym I go to sucks, but sadly it's the best one for a few miles around which is depressing. Just have to make do with what I got.

 

[miamiracing]

big workout rocky, p.b. as usual

 

[knight_rider]

looking stronger than steel rocky! king of smith lunge

 

[MaKaVeLi]

those lunges are seriously ridiculous. And as usual, those PBs are back! Awesome stuff man

 

[Glex]

Aside from this bit of gayness:

Smith Lunges
100kg (220lb) x 10
150kg (330lb) x 8
210kg (462lb) x 5 - P.B.

...it was an excellent workout

Are you training with anyone we know?

 

[Tunen]

king of smith lunge

 

[Rocky]

Thanks guys! Gay smith lunges ftw!

CARDIO SHOCKER!!

Did 20 mins on stationary bike yesterday.

Not exactly impressive but the first deliberate cardio of any description I have done for ages.

Gonna try and make a habit of it. Gonna use the heavy bag and speedball too for variety.

 

[Glex]

And it was 20 minutes, a proper amount of time!

 

[Braaq]

You wimp, stop lifting so heavy or you will look like a girl.

 

[miamiracing]

rocky and cardio

 

[h0ke]

Good session, nice PB. Lunges looks great! Never heard that u do some cardio , are u ill?

 

[PrizeFighteR]

Lunges, lunges, lunges!

Nice work bro, keep it up

 

[Rocky]

Shock horror.

A 2nd stint of cardio in as many days!!

Worked on the heavy and speed bags for 20 mins yesterday. Amazing how much that takes out of you! Thought I'd better start getting some more regular use out of them. Hurrah - regular cardio will mean my weight dips to 100lb!

Off for next lifting session in a while. Then I'll come back and get round everyone elses log too.

 

[Rocky]

Right, quick update then I gotta go to bed. Got work tonight So i'll be frequenting everyone's logs tomorrow while the missus is at work!

Here was today's session:

DB Incline - shallow incline
25kg (55lb) x 10
35kg (77lb) x 10
42.5kg (95lb) x 5
42.5kg (95lb) x 5
42.5kg (95lb) x 5
42.5kg (95lb) x 5
42.5kg (95lb) x 5

Lying Pullovers
DB: 40kg (90lb) x 12
BB: 55kg (120lb) x 10

W/G Pullups
x 10
w/27.5kg (60lb) x 5
w/30kg (66lb) x 3.5 - P.B. then bodyweight to failure

Romanian DL
100kg (220lb) x 10
140kg (310lb) x 8
180kg (400lb) x 6
185kg (410lb) x 2

T-Bar Row
100kg (220lb) x 10
125kg (275lb) x 4 - grip bad
125kg (275lb) x 8 - this is getting really awkward for grip.

Rev Grip Smith C/G Bench
80kg (180lb) x 10
105kg (230lb) x 4 or 5 - forgot!
105kg (230lb) x 5 - P.B.

Then just did some lightweight 1-arm tri ex and kickbacks to finish.

Thinking of changing the split and routine up a bit - starting to get a bit stale, but not sure what to change it to. I'm limited to training 3 days in an 8 day period so need to keep the frequency up within what I do in each session.

Not sure what to do yet.

 

[h0ke]

Solid session Balboa. Two PB's, great. Incline and T-Bar Row are strong!

 

[Tunen]

Shock horror.

A 2nd stint of cardio in as many days!!

Worked on the heavy and speed bags for 20 mins yesterday. Amazing how much that takes out of you! Thought I'd better start getting some more regular use out of them. Hurrah - regular cardio will mean my weight bumps up to 100lb!

Off for next lifting session in a while. Then I'll come back and get round everyone elses log too.

 

[Daniel Andersson]

Really good session once again Rocky
Aren't you using straps doing these weights?