Rocky's Log - King of the Jim

[PrinceVegeta]

Great session! remember to use proper form the way u thaught us

 

[anaboliod]

wow killer bent rows! you'll definitely but some thickness on your back with that wieght!

 

[Rocky]

Dan - Yeah kept the intensity up whilst at sub max weights by limiting rest! How could my form be any better than videoed on chins?!

Prince - Flawlessly executed as demonstrated of course!

Anabolid - Thanks man. That';s actually what I normally do for my warm up but I'm deliberately keeping all the supplemental exercises light.

Next session tomorrow. Hopfully the gym will be empty so I can get it done quick...and shoot some more footage!

 

[Hypocrisy86]

MORE POUNDINGGGGGG
awesome work, those seated incline curls are heavy
incline makes the 30s feel like 40s at my gym
those deads are getting heavier n heavier and heavier each session man
keep it up Rocko
ktime tro stop drinking cofee

 

[wrestling lyon]

solid session rocky
keep up the hard work
and that pace is insane

 

[Skeptic]

keep up the good work rock..... i <3 you

 

[Rocky]

Todays session. Don't think I was focussed enough - got done what I wanted but was looking for opportunities to take some video footage rather than concentrating on the training at hand. Still got all 26 sets done in 45 mins:

Smith Squat
70kg (155lb) x 10
100kg (220lb) x 8
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5

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
105kg (230lb) x 8
105kg (230lb) x 8

SUPERSET WITH

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

Seated Calf Raise
170kg (375lb) x 15
240kg (530lb) x 10
250kg (550lb) x 8

SUPERSET WITH

Tri Rope Pushdowns
60kg (135lb) x 10
70kg (155lb) x 8
70kg (155lb) x 8

Job done. Still keeping all the extra exercises light and higher rep.

 

[Skeptic]

huge mate!! im catching you in the squats

 

[Mikew]

Good work Rocky! I can only hope you use your own advice and get these exercises done with that awesome range of motion you display in your instructional videos

 

[anaboliod]

your front squats blow my mind you have massive quads! and you know I like the super sets bet you were pretty spent after!

 

[Hypocrisy86]

Glad to see you finish all those massive sets in little time
thats a challenge right there.
DB inclines are going good man, squats looking heavy as usual :methman:

 

[miamiracing]

jesus christ rocky, dont break the smith machine man

 

[wrestling lyon]

solid session as usual rock
even though u say u werent focused still looks good to me

 

[bambam55]

haha dude your motoring through those workouts. 35 and 45 mins for that amount of sets is great. I really like the volume you've got going on your major lifts, and your calves must be huge doing numbers like that on seated calve raises.

 

[Rocky]

Skeptic - My squats are going up soon!

Mike - Soon you shall be able to witness the quality ROM in squat I use...

anabolid - My legs are shite, in both size and strength. Quad wise anyway - my calves and hams are pretty strong. My best on front squats is with 140kg, which isn't far off from my back squat!?! Go figure!

Hypo - Short sessions FTW! DB incline is nothing special - but never has been anyway so I'm not letting it bother me!

miami - Wait till you see my "Leg training" video then see how the smith machine fares!

wrestling - It wasn't bad, and I got done what I needed, but just didn't feel as tight to me.

Bambam - Yeah I'm glad I can keep the rest periods short especially on the big moves. Yeah my calf strength is pretty good but their size isn't all that amazing unfortunately.

Next session tomorrow! I'll get round everyone elses log tomorrow too!

 

[Lionheart]

Todays session. Don't think I was focussed enough - got done what I wanted but was looking for opportunities to take some video footage rather than concentrating on the training at hand. Still got all 26 sets done in 45 mins:

Smith Squat
70kg (155lb) x 10
100kg (220lb) x 8
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5

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
105kg (230lb) x 8
105kg (230lb) x 8

SUPERSET WITH

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

Seated Calf Raise
170kg (375lb) x 15
240kg (530lb) x 10
250kg (550lb) x 8

SUPERSET WITH

Tri Rope Pushdowns
60kg (135lb) x 10
70kg (155lb) x 8
70kg (155lb) x 8

Job done. Still keeping all the extra exercises light and higher rep.

Solid work Rocko.Forget the goofy stuff and focus on your training:carduindisguise

 

[philosopher]

Great workout as always. Kepe it up rocky

 

[Rocky]

Lion - Yeah you're right. Have to focus on the job at hand!

Philo - Thanks man. I'll try.

Well today's session. Just a filler session whilst the routine is on hiatus, so I tried to up the ante a bit by increasing intensity - supersets for everything. Did all the extra exercises with light weight to not burn out but got 25 sets in 40 mins!. And actually felt a little bit sick at the end but that may be to do with training early morning after eating quite soon before training:

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
105kg (230lb) x 5

SUPERSET WITH

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

DB Military
30kg (66lb) x 8
30kg (66lb) x 8

SUPERSET WITH

Smith Lunge
135kg (300lb) x 8
135kg (300lb) x 8

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

SUPERSET WITH

Dips
w/55kg (120lb) x 8
w/55kg (120lb) x 8

And that was it. Had to r/p after the 4th rep on the last 4 bench sets cos was finding myself so drained with supersetting the squat even though the squat was easy. Oh well. Not too bad a session.

 

[El Freako]

I do 8 reps of 155 for my dips so you go and do 2 sets of 8 reps of 155 for your dips...

DAMN YOU ROCKY!!! :angrydude:

 

[tkD]

good session Rocky, as ussual in under 40 or 45 mins, some good weights as well , keep up the good work