Rocky's Log - King of the Jim

[anaboliod]

rocko! you liking the super sets?? Looks like you're rockin them! good work brother! Keep it up!! and def make sure you're eating at least 2 hours before a super set workout..i've learned that the hard way!

 

[Rocky]

El Freako - No, I did 155 for tri pushdowns. 120 for dips. I think I've only ever got about 4 reps at 155lb on dips! So damn you!!

tkd - Thanks man. Gonna try getting the next session done even quicker!

anabolid - Yeah I'd eaten only an hour earlier and my pre WO shake 30 mins before and it was still sitting heavy. Lesson learned!

 

[philosopher]

Not weird you felt sick, thats a pretty intense workout done in a very short time. Nice work m8

 

[El Freako]

El Freako - No, I did 155 for tri pushdowns. 120 for dips. I think I've only ever got about 4 reps at 155lb on dips! So damn you!!

Did I actually write 155... what a retard, I did it twice. I meant it in kgs too, I'm smoking too much crack. :methman:

What I meant to say was 55kg, so you still have me beat fucker.

 

[Rocky]

Philo - Yeah, I'll have to remember to eat earlier before training.

El Freako - Ah, I see now! Bwa ha ha ha! Still you got me beat on plenty of the others!

Well I hould have been training today but Ria is working all day and besides that my back feels a bit "pulled" think I must have slept funny or something cos it came on when I got up yesterday. Nothing major so should be good for tomorrow!

 

[El Freako]

El Freako - Ah, I see now! Bwa ha ha ha! Still you got me beat on plenty of the others!

That's not the point! I haven't got you beat on everything! :angrydude:

How can I conquer the world if I am not the greatest?

 

[Rocky]

That's not the point! I haven't got you beat on everything! :angrydude:

How can I conquer the world if I am not the greatest?

Well it'll be dificult to surpass me having seen the intensity and skills I apply to my session in the Masterclass thread.

 

[El Freako]

Well it'll be dificult to surpass me having seen the intensity and skills I apply to my session in the Masterclass thread.

Maybe we can rule together as 2 kings, Tenacious D style... or can I at least be a duke?

 

[Hypocrisy86]

daaang man, going for 5s on 230lb bench
nice!, lol dips are solid too man.
congrats on the progression !

 

[Daniel Andersson]

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.

Great stuff as always

 

[Rocky]

El Freako - You can be the court jester.

Hypo and Dan - Thanks gents!

Well my back is still not right. Still got a pulled feeling in it on the right side - I hope it's not my old problem rearing it's head. Not sure what brought it on again, but in any case I took it easy today:

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

U/H Pullups
x 12
x 12
x 12

DB Row
42.5kg (95lb) x 10
47.5kg (105lb) x 8

SUPERSET WITH

Seated Calf Raise
170kg (375lb) x 15
250kg (550lb) x 8
250kg (550lb) x 7 - starting getting a stinging feeling in the crook of my left knee.

Standing Alt DB Curl
20kg (45lb) x 10
25kg (55lb) x 8

That was it. Nothing special but better than nothing. Hope my back sorts itself out quick.

 

[tkD]

easy or not, those are still great deads man . Good luck with your back bro, hope you'll heal fast

 

[Hypocrisy86]

yea Rocky hope your back feels better
also those DB rows look heavy and set
ggreat work man!

 

[miamiracing]

great work motherf...

deads looking strong bud specially all the superset work freaks me out..

 

[Skeptic]

nice work rock! what happened to your back, have you strained it?

 

[Rocky]

tkd - Thanks man I hope so too!

Hypo - Had to keep those rows light the extending wasn't doing my back any favours!

miami - Thanks bud. The deads will be getting back to their usual weight soon hopefully.

Skeptic - Yeah I'm not sure what I've done. I woke up the other morning and it felt strained Kind of like a lesser version of the problems I had with my back a few months ago when I needed a chiropractor, so I'm hoping this isn't a recurrence of that. My back still feels off today and I've got squats tomorrow so I'll have to see how it goes.

 

[El Freako]

Maybe you hurt yourself doing your training vids, they were some pretty intense sessions.

 

[Tunen]

Maybe you hurt yourself doing your training vids, they were some pretty intense sessions.

and with immense weights

 

[Rocky]

El Freako & Tunen - You may be right. It may have only looked like 50kg on the squat but it was actually 200kg

Well today's session sucked so hard I'm not even gonna post it.

My back is still playing up - I supersetted squats and bench and on the 1st warm up set I could feel my back wasn't right. After my 1st main set I decided it wasn't worth persevering so swapped it for leg press which sucked also because the stack only goes up to 205kg and the seat is so horrible it hurt my back anyway.

Then supersetted DB incline with front squat which went ok

Then supersetted seated calf press with tri pushdowns. Got done in 30 mins but was so non-intense and I was so down about the squats that it felt like a total waste of time.

I can feel my back pulling when i bend or twist certain ways, even if I move about when lying on my side. Fucking stupid thing.

That coupled with being more tired, and only treading water on this current routine while I wait for Tom to get back from his holidays means my motivation and enthusiasm is really struggling at the minute.

Well it's a couple of days till my next session so hopefully things will be better then. We'll see.

 

[tkD]

don't worry bro, some days of rest will be ok, you'll be back stronger and everything will be just like new