Rocky's Log - King of the Jim

[Glex]

I'm rapidly approaching your pullups, Rocky

Actually, if we went by total weight, my fat ass is hauling up more than you

Then again, I can't touch your T-bars

 

[Mikew]

Whenever I look into this log, I always end up humming the eye of the tiger : )

Nice work done here Rocky, and go easy on the cardio so you dont dissappear.

 

[Rocky]

hoke - Thanks man! I wan't my inclines better!

Jew -

Dan - I use straps on the main sets of deads, my grip is shite.

Glex - Yeah your chins are really coming on, and mine are about hitting a plateua....fatty.

Mik - lol - hum away my friend! You're right about the cardio!

Gonna try and do some cardio later if I get a chance.

 

[The Creator]

Great work on the T-bars and pressing rocko! Solid last session overall

 

[miamiracing]

how can such a small person press such a big weight?














just messin with you rocko
p.b's as usual in here, the close rev. grip bench looks meighty

 

[Hypocrisy86]

fantastic work Rocky, definitely pushing the weights man!

 

[Glex]

Glex - Yeah your chins are really coming on, and mine are about hitting a plateua....fatty.

Teh truth...it hurtz...

 

[Lionheart]

Great deads and t-bar rows.Congrats again getting some PBs

 

[MaKaVeLi]

solid session as usual, nice work with the pb on wide-grips and that reverse-close-grip bench on smith is awesome. shame about the grip - though on the bright side it looks like your back's getting too strong for your own good

 

[Pickle]

good to see you doing more cardio then the norm (gay sex) keep it up. Your dumbell bench on incline looked very sexy

 

[pGhi]

I guess that was quite good workout!!

2 P.B in one workout is nuts!

Keep those coming!!

 

[EternaL]

nice workout bro..and nice to see some PBs

 

[PrizeFighteR]

Solid session there dude, tbars and deads are fantastic..also good job getting that cardio in

 

[Rocky]

Thanks fellas. Everything is sort of doing ok at the minute which I'm glad about. My back is always a little tight on the mid right side but not to the deficit of my training - and as long as it stays that way I don't mind. Trying to stretch it out more in general not just pre-and post training.
Anyway, didn't get any cardio done however after today's session I worked outside digging, laying paving slabs and raking Christ knows how much weight in hardcore and gravel so that will suffice.

As for today's session:

Smith Squat
80kg (180lb) x 10
110kg (240lb) x 8
135kg (300lb) x 5
135kg (300lb) x 5
135kg (300lb) x 5
135kg (300lb) x 5
135kg (300lb) x 5

Seated Calf Press
110kg (240lb) x 15
160kg (352lb) x 12
205kg (450lb) x 8 ?!
195kg (430lb) x 7 ?!? Didn't realise I'd left it on the weight my partner was using but still this was poor.

ROTATOR CUFF WORK

Smith Military - lighter weight higher rep
60kg (135lb) x 10
80kg (180lb) x 10
80kg (180lb) x 10
80kg (180lb) x 10

Upright Row
40kg (90lb) x 10
50kg (110lb) x 10
60kg (135lb) x 10

EZ BB Preacher
40kg (90lb) x 10
50kg (110lb) x 8
DS: 60kg (135lb) x 3 (P.B.), 50kg (110lb) x 5, 40kg (90lb) x 8

Seated Inc DB Curls
20kg (45lb) x 8
22.5kg (50lb) x 8 (r/p at 4 & 6)

Flat Bench - DE
95kg (210lb) x 4
95kg (210lb) x 4
95kg (210lb) x 4
95kg (210lb) x 4
95kg (210lb) x 4
95kg (210lb) x 4

Job done.

Think the new routine I'm gonna do will be based around deads, bench, squats, C & J and some supplementary work for arms and delts. More sets, lower reps. See how it goes.

I'm listening to the Best of Rocky soundtrack as I write this. I'm so sad.

 

[h0ke]

Again one PB, congratulations for that. Session looked good. That 205kgx8 is strong man!

 

[Daniel Andersson]

Awesome work as always Rocky
Strong Military pressing

 

[mexiFRO]

Throwing up larger numbers than me! Good work.

 

[youngmusclejock]

Strong session, the lunges are insane and the military is looking strong as well..

 

[MaKaVeLi]

so exactly how many sets/reps of gravel shifting did ya do

Don't fret man, at least you still managed to post up a PB in there, even though you were going light on those military presses, they look impressive to me

 

[Pickle]

nice session sweety. post more about what ur new training will entail should be a good read.