Rocky's Log - King of the Jim

[Rocky]

Thanks Lion!

Back at it today. First back session for a while. My back still feels stiff, but probably not helped by the fact that I worked a 12 hr shift all night last night and trained when I woke up after a couple of hours sleep which I never normally do. But seeing as I'm still using sub-max weights I persevered.

Didn't go too bad considering!

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 12
x 12

BB Row-Yates grip
100kg (220lb) x 10
100kg (220lb) x 10

Setaed Calf Press
170kg (375lb) x 15
205kg (450lb) x 12
205kg (450lb) x 12

SUPERSET WITH

EZ Curl
50kg (110lb) x 10
50kg (110lb) x 8

That was it. Done in 35 mins again.

 

[El Freako]

For a man with a bad back your deads are still pretty fucking awesome. I think your manliness is assured.

 

[tkD]

awesome deads Rock, and rows as well, glad to see the king of jim training again

 

[Skeptic]

nice work rock! hope your back continues to heal.

 

[Rageking]

nice work in that amount of time

 

[ironheart]

pushing yourself through a lot of sets on those deads man. bet your back was pretty beat up after that session. good work m8.

 

[Rocky]

El Freako - Thanks bud. I just hope my back is 100% once the weight starts going up in just over a week.

tkd - Thanks man. I'm glad to be training again too. Hate missing even one session!

Skeptic - Thanks bud, I hope so too. It stil feels stiff. It's not really the same pain as I had before, just stiffness.

Rage - Thanks. While I'm doing sub-max work I'm trying to keep rest periods minimal.

Iron - Yeah I'm not really liking the extra sets so much on this routine. It;s quite draining despite being less weight than I'd normally do, purely due to the number of reps. Next week will be 6 x 6 so that's 36 reps of deads just on the main sets.

 

[Bulkboy]

thats one hell of a session rocko deads are supreme for such high volume! but again deads is just one of those lifts u pwn at anyways, why the yates row instead of ordinary bb rows? how do u feel it hits the lats differently?

 

[Hypocrisy86]

Quick hardcore session !
amazing,. deads are going uber well there
congrats man!

 

[Daniel Andersson]

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

SUPERSET WITH

Flat 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

Thats some good stuff. I like it
You'll come back harder next time Rocky just keep going

 

[Rocky]

Bulky - Good to see you poasting in here. I've always preferred the underhand grip on bent rows, feel I can pull my arms back further and keep my elbows closer in and just get a better contraction from it.

Hypo - Thanks bud!

Dan - Cheers man. Next session in a bit and the bench goes to 6 x 6 on 105kg, then the following week the weight starts going up.

 

[frezzy]

I don't know how the crap you condense your workout so much..you're in and out so fast. You definitely don't mess around in there, solid numbers!

 

[Rocky]

frezzy - Thanks man. I try to get it done quick!

Well todays session sucked balls. My benching has dropped right off and it was depressing to do like this. Anyway here it was:

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 6
105kg (230lb) x 6
105kg (230lb) x 6
105kg (230lb) x 6
105kg (230lb) x 6 - needed a spot on the last 3 sets at this weight!
90kg (200lb) x 6 - this felt hard
90kg (200lb) x 6

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

Smith Military
75kg (165lb) x 8
75kg (165lb) x 8

Smith Lunge
140kg (310lb) x 8
140kg (310lb) x 8

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

SUPERSET WITH

Rope Tri Pushdown
70kg (155lb) x 10
72.5kg (160lb) x 8

Then finished with some wrist curls.

My bench really pisses me off.

 

[tkD]

don't worry for your chest session bro, it wasn't that bad, those bb benches in superset with squats are looking good and heavy

 

[Big_Guns_Lance]

hey man, those benches were great especially because your supersetting with squats!

great weights throughout the session and those rope tricep pushdowns are sick!

 

[Lionheart]

Damn..you superset squats and benches.Arent you afraid that you waste too much energy doing them.Maybe if you would have separate days for chest and squats you could do more reps and use more weight?
Impressive work considering all of that work

 

[El Freako]

frezzy - Thanks man. I try to get it done quick!

Well todays session sucked balls. My benching has dropped right off and it was depressing to do like this. Anyway here it was:

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 6
105kg (230lb) x 6
105kg (230lb) x 6
105kg (230lb) x 6
105kg (230lb) x 6 - needed a spot on the last 3 sets at this weight!
90kg (200lb) x 6 - this felt hard
90kg (200lb) x 6

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

Smith Military
75kg (165lb) x 8
75kg (165lb) x 8

Smith Lunge
140kg (310lb) x 8
140kg (310lb) x 8

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

SUPERSET WITH

Rope Tri Pushdown
70kg (155lb) x 10
72.5kg (160lb) x 8

Then finished with some wrist curls.

My bench really pisses me off.

There, there Rocko...

*pats Rocky tenderly on the head*

Just think of it this way, at least you are kindly giving me a chance to beat your dip numbers. You're so good to me Rock.

 

[Hypocrisy86]

Hey man, dont let the bench get to you so much
you'll get 250+++ soon!
still an amazing work out like always
Rocko ftw!!!

 

[miamiracing]

sup officer?

i see you still pushing all those heavy weights man, you must be crazy...

or was it jornt who inspired you?

 

[Bulkboy]

i think the bench looks good rocko. maybe u should try switching things up alittle? ur doing a shitload of sets there. i know 5x5 worked for my bench, also maybe try some powerlifting style benching 3x3 or something. or u could try switching up movements, maybe do decline bench instead, u can add alittle weight to decline compared to flat, and atleast i feel it hits my chest better

squats look great, and the military presses are superb, specially considering u did em after all that benching