Rocky's Log - King of the Jim

[Hypocrisy86]

Damn Rocky... going all out with BB presses
also those DB presses after that, nice. 10 reps
lucky, you sure do look bigger in that video you posted with the perfect chin-ups. keep us updated bout it man!

 

[Rocky]

I fail to see how this log could have lost credibility. On the contrary, now people have seen the meticulous form I implement during my sessions my quality can be in no doubt.

 

[Daniel Andersson]

Great looking session as always Rocky. Awesome volume

 

[miamiracing]

still going pretty heavy hum? but wait, where are your p.b.s? :methman:

 

[Rageking]

I fail to see how this log could have lost credibility. On the contrary, now people have seen the meticulous form I implement during my sessions my quality can be in no doubt.

hmm this is true.

now we all love your log even more! :cardulikesmen:

 

[Mikew]

I have now seen your instructional video on how to master the chin-up. I see that you were totally text-book perfect except for the last few reps, where your chin wasnt over the bar. Still impressive to do 33 reps...

 

[Lionheart]

So were are those push up sessions?

 

[anaboliod]

your squats, especially your front squats are very impressive! Keep up the awesome leg work! Have you broken through those plateau's yet?

 

[philosopher]

You should change your log name to Rocky King of Volume

 

[Rocky]

Thanks fellas.

Dan - Trying to reduce the volume a bit as the routine gets harder.

Miami - no PB's this time.

Rage -

Mike - Those chins were textbook all the way!!

Lion - New vid coming soon

Anabolid - Thanks buddy - no not yet. As the programme progresses hopefully it'll happen!

Philo - Well I suppose my log has had every other name.

Right onto todays' session. Not too bad but rushed a bit due to time which fucked up the bench a little. Plus I got knackered at the end rushing through the "footage" of my upcoming videos!

Here it was:

Flat BB Bench
60kg (135lb) x 10
90kg 200lb) x 8
105kg (230lb) x 5
105kg (230lb) x 5
105kg (230lb) x 5
105kg (230lb) x 5
105kg (230lb) x 5 - 2 w/aid. Didn't rest long enough
105kg (230lb) x 5

Smith Squat
70kg (155lb) x 10
100kg (220lb) x 8
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2 - nice and simple

Smith Military - lightweight
70kg (155lb) x 10
70kg (155lb) x 10

Smith Lunge
130kg (285lb) x 10
130kg (285lb) x 10

Seated Calf Raise
160kg (352lb) x 15
230kg (508lb) x 10
240kg (530lb) x 10

SUPERET WITH

Dips
w/50kg (110lb) x 10
w/50kg (110lb) x 10

Job done. Took an hour then did the footage for the next 2 training videos. Gonna be training on my own for the next couple of weeks due to Tom being on holiday so the routine will be on hiatus till he returns so will be maintenace sessions till then.

 

[Lionheart]

Strong and solid session there bro.I see you have dropped little weight on lunges ,but i dont think its due you being any weaker.Do you perform it somewhat differently?

 

[bambam55]

good lifts as always there Rocky. i like the new program. I'm gonna have to check out those videos

 

[Rocky]

Lion - Yeah I've dropped the weight back on all the exercises bar squat, bench and deadlift - and those aren't at max weight either but the weight/set/rep range I am doing for those is set in the routine I'm doing - all the other exercises are just little extra which I am deliberately doing lighter.

bambam - Thanks man. The squats still feel really easy, but the bench which has always been weak for me I think I'm gonna struggle with.

 

[Rageking]

nice work, excited to see how that bench improves.
not excited for 2 weeks of maintenance sessions :angrydude:

 

[El Freako]

10 x 50kg for the dips huh, that's my aim then!

Good session. You rock the volume Rock.

 

[Rocky]

Rage - Yeah I don't want to do maintenance but it'll probably screw both me and my training partner up if he has to come back into it 2 weeks along the line.

El Freako - I'll up the dip weight next time!

Today's session. Brief again - knocked off more moves but still managed to do the following 18 sets of everything in 35 mins!!

Deads
100kg (220lb) x 10
130kg (285lb) x 6
155kg (340lb) x 5
155kg (340lb) x 5
155kg (340lb) x 5
155kg (340lb) x 5
155kg (340lb) x 5
155kg (340lb) x 5

W/G Chins
x 10
x 10
x 10

U/H BB Bent Row
100kg (220lb) x 10
100kg (220lb) x 10

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

SUPERSET WITH

DB Seated Inc Curls
17.5kg (40lb) x 10
17.5kg (40lb) x 10

And that was it. Then did some more filming for the next vid!

Will get round everyone elses log whe I have time!

 

[tkD]

great session Rocky, keep up the good work ... especially with you perfect form videos

 

[Lionheart]

Solid deads and rows Rocko.I know you can do better in curls

 

[Rocky]

tkd - Thanks man. I might have to do some more "proper" vids soon incase people think that's actually how I train!

Lion - Yeah the only exercises I'm following protocol on are deads, squats, and bench so every other exercise is much lighter weight than I would usually use.

 

[Daniel Andersson]

A solid session done if thats a 35min session
I just hope your form was better on these chins