Rocky's Log - King of the Jim

[Mikew]

I admire your stamina in the gym. Hardcore exercises all the way trough, the way its supposed to be.

 

[Rocky]

Hypo - Thanks man. Yeah that 420 was outta nowhere which made it feel all the better.

Mike - Thanks man - got to lift right to grow right!

My back is killing me - not from the gym but from the sunburn I got 3 days ago - it's still bright red and hurts like hell.
Only got 3 hrs sleep from working last night and having to get up early today so hopefully I'll get enough tonight to put in a good session tomorrow.

 

[Lionheart]

Wow, heavy everything!!Great workouts and PBs bro.

 

[Rocky]

Lion - Thanks buddy!

Well todays session was in more scorching heat. We got some new DB's in the gym - they go up to 50kg (110lb) now so I got a couple of PB's purely by default at having new DB's to use. For some reason I woke up with what feels like a strain/pull in my left bicep. When I press into the middle of my bicep it feels bruised so wasn't sure how it was gonna effect the session - particularly and pulling and bi movements but it was ok - still hurts but not from and through the exercises. So-so session, my benching sucks as always!

DB Incline
25kg (55lb) x 10
37.5kg (82lb) x 10
45kg (100lb) x 4
45kg (100lb) x 4
45kg (100lb) x 4
47.5kg (105lb) x 1 - P.B. here's the 1st default PB - the DB's were really awkward actually - got to get used to how long they are when benching.

Deads
100kg (220lb) x 10
140kg (310lb) x 6
170kg (375lb) x 4
180kg (400lb) x 4
180kg (400lb) x 4
180kg (400lb) x 4 - wanted to get 190kg on these but wasn't feeling it to up any more.

Flat BB Bench - lightweight 1 set
60kg (135lb) x 50 (r/p at 35 and 45)

DB Row
40kg (90lb) x 10
50kg (110lb) x 8 - P.B. - another default PB
50kg (110lb) x 8
50kg (110lb) x 8

Seated Calf Press
160kg (352lb) x 15
205kg (450lb) x 12
205kg (450lb) x 12

SUPERSET WITH

Lying Cable Upright Row
80kg (180lb) x 10
102.5kg (225lb) x 10
102.5kg (225lb) x 10

Skullcrushers
DB: 45kg (100lb) x 10
BB: 60kg (135lb) x 8 - 1 w/aid
60kg (135lb) x 4 - lost it here

SUPERSET WITH

Lying Cabel Curl
70kg (155lb) x 10
87.5kg (195lb) x 8
90kg (200lb) x 6

And that was it. Bicep didn't prohibit anything really. My upper chest is still pathetic but there you go - it has no muscle fibres in it

 

[ironheart]

great stuff rocky. nice job on the PBs. heavy deads too. good session. keep training hard m8

 

[knight_rider]

fuck your getting strong rocko! loving them PB's

 

[PrinceVegeta]

awesome that u got new dumbells in the gym man!!great session!

 

[miamiracing]

super heavy workout dude, p.b's are outstanding

 

[Paulie]

Great overall strength Rocky! I bet that 50 rep bench felt awesome, talk about shocking the fibers. Good session. Hopefully that bicep starts to feel a little better.

 

[Hypocrisy86]

PBs in each session...your going to break every PB record in the net/world man lol
again, outstanding work Rocky...135lb bench for 50 amazing.
db rows were freakishly heavy...
yea man those dbs when doing flate presses feel weeeirrd
i got up to 65lbs (rubber incased dbs..little longer and chubbier)
felt awkward as well. hope you get used to it, and hit those 150s

 

[Mikew]

Great session. New dumbbells is like christmas eve Pb by default is still pb.

 

[Rocky]

Iron - Thanks for stopping by bud. Just gotta force that chest to grow somehow.

kr - Thanks mate. Always nice hitting a PB.

prince - Now gotta try and convince them to get some DB's up to 60kg! Don't hold your breath though.

miami - Thanks buddy.

Paulie - Nice to see you in here man. Yeah that 50 rep bench was just for a change. I did it once a while back on the smith but needed a more pauses and this time it was free weight. Still a little sore in the bi but not too bad thanks.

Hypo - Love your replies man! Always so full of motivation.

Mike - Cheers bud. Yeah I guess by default is better than none!

 

[Daniel Andersson]

Awesome stuff Rocky!

 

[h0ke]

Strong session Rocko! Got to love those PB's!

 

[Rocky]

Dan & joke - Thanks fellas. Always nice to hit a PB.

Well leg emphasis today and my lower back was still aching from the deads and was wondering how it was gonna affect my squatds and the answer was - enough to make the first exercise shit.

Smith Squat
80kg (180lb) x 10
120kg (265lb) x 6
160kg (352lb) x 1
160kg (352lb) x 1
150kg (330lb) x 3
150kg (330lb) x 2 - lower back was caning.
120kg (265lb) x 6 - coudn't be arsed - too pissed off.

Clean & Jerk - singles
60kg (135lb) x 3 singles
70kg (155lb) x 2 singles
80kg (180lb) x 2 singles
90kg (200lb) x 2 singles
95kg (210lb) x 2 singles
100kg (220lb) x 1

Smith Lunges
160kg (352lb) x 8
160kg (352lb) x 8
160kg (352lb) x 8 (pause at 5 - the bar was cutting in where my shirt was)

U/H Pullups
x 10
w/30kg (66lb) x 3
x 10
w/30kg (66lb) x 3
x 10
w/30kg (66lb) x 3

SUPERSET WITH

Seated Calf Raise
160kg (352lb) x 15
235kg (520lb) x 8
235kg (520lb) x 8
235kg (520lb) x 8

Dips
w/30kg (66lb) x 10
w/70kg (155lb) x 5
w/70kg (155lb) x 5

SUPERSET WITH

EZ BB Curl
40kg (90lb) x 10
50kg (110lb) x 10
60kg (135lb) x 6

That was it. Squats pissed me off but the rest was ok.

 

[Fatality]

Nice tag, but you definitely make it up when you hit the weights. You seem to amaze me everytime you post a log, I mean, you're basically curling my warm up sets for bench...I mean c'mon Rocky, can you get any stronger? (Yes)

 

[BigBen]

Rocky your freakin crazy dude! Thats an insane amount of volume for those exercises bro! Thats a kickass session all around man. Keep that up!

God bless
ben

 

[El Freako]

"Hi, I'm Rocky and I like to do chins with a child hanging from my bollocks."

 

[Hypocrisy86]

awesome work man
dont let those squats get to you one bit
everything is looking awesome man,. heavy session like always
guess i got nothing else to say, but ownage.

 

[philosopher]

100kg CJ!!, thats heavy weight. Does your gym have bumper plates?