Rocky's Log - King of the Jim

[mexiFRO]

Impressive weight, Rocky! It puts mine to shame

 

[Lionheart]

Awesome rack deads ,calf raises and dips.One of your best sessions i ever read..Fantastic!!

 

[Hypocrisy86]

Impressive feat of strength There Rocko!
deads were very heavy even after those Clean and presses!
damn man, everything was heavy..
keep it up bro!

 

[Fatality]

Freaking animal Rocky, you make the originl Rocky look like......a.......you know; with all that weight.You've got excellent strength and power, this is evident with your deads and extremely weighted dips. Keep up the good work bro!

 

[The Creator]

King of the gym indeed! Rack deads look real strong and I like the clean and jerk in there. Havent done those type of lifts a whole lot but they really do require a lot of thought and technique as they are performed. Look forward to your mastery of such lifts!

 

[Rocky]

mexifro - Thanks buddy. The weight is irrelevant - if you're doing what you can do then that's all you can ask of yourself! Besides I read your log and your weight looks decent to me!

Lionheart - Thanks buddy. It certainly was hard work and I felt it all over with doing such all over body moves!

Hypo - Thanks man. Doing those 10 rep deads after having done the heavy racks and clean and presses felt really nice actually - not quite as hard as I thought but felt really thick in the back whilst doing them.

Fatality - Thanks for the words. Really trying to keep my focus on the 3 main lifts at the beginning of each session and then using the rest of it as supplemental to work on smaller areas.

Creator - Yeah those clean and presses/jerks feel really good and I'm glad I'm making them a main stay and hope I get the technique down to really optimise the benefits.

Well I'm aching nicely this morning - especially having been up all night at work. Off to bed in a mo.

 

[El Freako]

Nice heavy deads there dude and once again I'm uber-impressed by your dips. I learnt how to clean and press ages ago but never really took it up unfortunately. This was probably lucky as my tendency to go too hard too fast would probably have meant me eventually dropping the bar on my head.

 

[philosopher]

Nice rack deads. Clean and press is a very technical exercise but great for power development. The more you do them the better you get. Keep up the good work rocko

 

[Mikew]

I bet your lower back was crying rivers after that session?

"Its the eye of the tiger, its the thrill of the fight, rising up to the challenge of our rivals

 

[Rocky]

El Freako - Yeah I love my dips! It's definately worth having a crack at the clean & press again. Really good move. But definately worth working up slowly!

Philo - Yeah that's what I'm hoping. All over body move thgat'll hopefully work and build muscles and help my general explosiveness.

Mike - Doing those 10 rep regular deads felt like my back was going to burst with blood.

I've got a lovely graze all up my left forearm which I got from my arm rubbing against my leg doing the deads, hadn't had that since I'd been doing sumo's. Always get a burn on my arm from that.

 

[Daniel Andersson]

Impressive to say the least

 

[Robcardu]

Hey Rockito Maricon, jorn says hi and said he missed you, since you blocked him on msn.

thats it, im outta here :io:

 

[Rocky]

Dan - Thanks buddy!

papi - Thanks for passing on the message. Bless his little heart.

Well today's session was ok. I'm so tired lately - not getting enough sleep and doing a lot of manual labour around the house which is sapping my energy further.
Well here it was:

Flat Bench
60kg (135lb) x 10
90kg (200lb) x 8
120kg (265lb) x 1
120kg (265lb) x 1
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3

Romanian DL
100kg (220lb) x 10
140kg (310lb) x 6
175kg (385lb) x 3
175kg (385lb) x 3
175kg (385lb) x 3
175kg (385lb) x 3

DB Incline
40kg (90lb) x 8
40kg (90lb) x 8
40kg (90lb) x 8 - just! Doing these after flat bench instead of on the smith is much harder!

W/G Pull-ups
x 8
w/25kg (55lb) x 3
x 8
w/25kg (55lb) x 3
x 10
w/25kg (55lb) x 2.5 damnit!

Seated Calf Press
110kg (240lb) x 15
160kg (365lb) x 15
205kg (450lb) x 12
205kg (450lb) x 12

SUPERSET WITH

Lying Cable Upright Row
70kg (155lb) x 10
95kg (210lb) x 10
100kg (220lb) x 8

Tri Pushdown
75kg (165lb) x 10
102.5kg (225lb) x 8
102.5kg (225lb) x 12

SUPERSET WITH

Lying Cable Curl
60kg (135lb) x 10
82.5kg (185lb) x 10
85kg (190lb) x 8

Job done.

 

[Pickle]

good job on the incline dumbells mate. backing up after low reps work with volume is the mark of a man

 

[philosopher]

Nice RDL's, solid work as always mr rocko

 

[Pain]

Another intense sessions. Pull ups are awesome.

 

[Lionheart]

Great session as always ,even if you felt little tired.Strong PDs bro,going for monster tris

 

[ironheart]

despite your lack of energy that is still a solid session. keep up the awsomeness rocky

 

[Mikew]

I like the way you superset here and there. Efficient way to train.

Can you explain romanian deadlift to me?

 

[wrestling lyon]

great session
your repping more than I max
keep it up