Rocky's Log - King of the Jim

[Rocky]

Pain - No we don't have any decent machines. I was just leaning front first on a bench set at a 40 degree incline and use an EZ BB. I have to pull the bar to the chest because the rear of the seat would get in the way otherwise. Have to use about half the weight that I would for a conventional row but it is super strict and gets the mid/upper back trap area nicely. Yeah, despite the deads being lighter weight than normal they do hit the spot still!

Lion - Thanks man. The cable machine really is not accurate with regard to the weight because I'm curling the same amount which is ridiculous if it was accurate, but I just write down what is says on the machine.

 

[Mikew]

Your bench is bigger isnt it? Nice work, and your doing a lot of work in just one hour, which is impressive.

 

[El Freako]

Good work on the deads mate! Nice session all round.

 

[anaboliod]

i always have to warm up for legs or i cramo badly. amazing lundges! now warm up and get that wieght on squats! great work out especially for the amount of time!

 

[Hypocrisy86]

Amazing Rocko, doing all that in such short amount of time..
deads are exploding
never thought of supported bb rows..
you sure do find some ingenious ways to compensate
for a small discrepancy man
135lb BB CURLS!!!!! then to fail?
how can ya do that..amazing man..

 

[Rocky]

Mike - my bench isn't as good as it has been but then I'm so used to doing it on the smith whereas now I'm doing free BB bench which obviously is harder so hopefully it'll get back up to the same weight I was doing on the smith where I didn't have to worry about stabilising or balance.

El Freako - Thanks bud.

Anabolid - Never really hd a problem with leg cramps. I wish my squat was as good as my lunges - I've maxed out over 200kg for reps on smith lunges but nowhere near that on squats! Go figure!

Hypo - Yeah I try and do a different ype of rowing move each session for variety. I only got 4 reps on the 60kg urls which is why I thought I'd better do a few more!

 

[philosopher]

Quality work as always Sir Rocky

 

[ironheart]

good session rocky. lot of volume and weight on those deads. and two new PBs. good wrok m8.

 

[bambam55]

Insane on your curls, 135 that had to make you feel like a beast. Your routine looks really good. You should be adding on some new mass.

 

[anaboliod]

haha aint that some shit! well hopefully this new routine will help you bust through that plateau!

 

[Pain]

 

[wrestling lyon]

that was a solid session rock
340 for deads and you're calling that light
keep up the hard ass work

 

[Rocky]

Philo - Thank you sir!

Iron - Cheers. Yeah I suppose a PB is a PB even if not one of the bigger moves.

Bambam - Thanks. I'm hoping this programme will do the job anyway!

Anabolid - I hope so too buddy. Somethings gotta get me to bust through it!

Pain - See Where I think I've gained in size and definaition in the delt, arm and chest area my midsection lost some of it's definition. Although I may not have hit the shot as well. I should get some more recent pics done.

Wrestling - Anything less than my max weight I call light! Not that it necessarily feels like it!

Next session tomorrow.

 

[Pain]

How far apart are those two pics I posted? I think you had the first one as your avatar back in 2005. You put on a good amount of thickness over that time. How do you find the bbing lifestyle now that you're a cop?

 

[Rocky]

Pain - I don't think there wa tyhat mch time difference between those 2 pics. Maybe 6 months or so. I actually don't find training all that different or difficult doing what I do. The 12 hr shifts are hard but I just don't train after my night shifts so it works out about right between sessions with either 1 or 2 days rest between each of them which is probably no different to what I used to do. I normally get to eat exactly when I want aswell during work so that doesn't make it difficult.

Well I'm trying to limit the supplemental exercises in sessions as it will get harder if I don't, so I cut out the 3rd set in each of the extra exercises I'm doing. Here was todays one:

Smith Squat
70kg (155lb) x 10
100kg (220lb) x 8
130kg (285lb) x 4
130kg (285lb) x 4
130kg (285lb) x 4
130kg (285lb) x 4
130kg (285lb) x 4
130kg (285lb) x 4

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2

Smith Front Squat
100kg (220lb) x 10
100kg (220lb) x 10

DB Incline
37.5kg (82lb) x 10
37.5kg (82lb) x 10

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

SUPERSET WITH

DB Skullcrushers
45kg (100lb) x 12
45kg (100lb) x 12

And that was it. Oh and I did a vid of me doing chins with perfect form which I'll put up later... :spy

 

[Mikew]

Lets see the chins mate! Show them folks how its supposed to be done!

 

[Rocky]

^I started a new thread in the main discussion section - Rocky's training masterclass. The vid is in there. The first of many instructional videos for perfect form.

 

[Pain]

^I started a new thread in the main discussion section - Rocky's training masterclass. The vid is in there. The first of many instructional videos for perfect form.

I hope you know this whole training log you made just lost all credibility.

 

[El Freako]

The sessions are great mate and the vid will go down in history. I can't wait to see your bench press and squats masterclasses.

 

[Rageking]

I hope you know this whole training log you made just lost all credibility.

uh oh now the king of PBs is in question...