Rocky's Log - King of the Jim

[philosopher]

Good weight on the RDL. Keep it up

 

[miamiracing]

nice doood!

congrats for the P.B.'s ! keep it goin! but don't get an injury like me
first my shoulder, after that im sick.. but tomorrow will be banging!

miamiracing

 

[Rocky]

Philo - Cheers. It felt pretty comfortable too. Should be able to up that next time hopefully.

miamiracing - Thanks pal. Sucks about your injuries and stuff but I know you'll come back as strong as ever.

 

[Rocky]

Well some bastard has nicked my drink bottle and notebook with all my weights and stuff in it. God knows why - it's not that interesting reading. But now I'll have to go back through this log to find out what I'm doing. Arse.

Anyway, woke up late and haven't had much sleep past few days so really wasn't feeling it but went anyway and decided just to do 1 main set per exercise and see how it went.

Seated Leg Press
110kg (245lb) x 12
160kg (355lb) x 10
225kg (450lb) x 30 - P.B.

Smith Squat
110kg (245lb) x 8
145kg (320lb) x 3

DB Walking Lunges - Weight = DB's combined
90kg (200lb) x 10

Leg Ex
102.5kg (225lb) x 20

Leg Curl
102.5kg (225lb) x 17

Seated Calf Press
155kg (340lb) x 12
205kg (450lb) x 12

ROTATOR CUFF WORK

DB Military
20kg (45lb) x 10
27.5kg (60lb) x 10
37.5kg (82lb) x 7 - P.B. one of the guys spot me on a couple of reps.

Standing Push Press
60kg (135lb) x 6

Cable Upright Row
95kg (210lb) x 10 - P.B.
100kg (220lb) x 8 - P.B.

EZ BB Curl
40kg (90lb) x 10
60kg (135lb) x 4
50kg (110lb) x 6

Standing Alt DB Curls
20kg - 5kg 5 reps per set with no rest for total of 35 reps.

And that was it. Ok session. Really pleased with the DB Military I just hope the guy wasn't helping much! Hope I get my motivation back. I just feel tired when I get in there. I hate training on my own, but I should be feeling great when I'm going in to hit PB territory.

 

[miamiracing]

nice all-in-one workout

keeo it up my friend.. kick some ass

 

[Bulkboy]

haha whats up with the seated leg press? from 160 kgx10 reps to 225kg for 30 lmao anyway, awesome session there buddy those squats are good and so are those dumbell military presses, the lunges are real good to, i would never have a chance doing 45 kg dumbells for lunges...

 

[Rocky]

miamiracing - Cheers bud!

Bulkboy - Yeah that 160kg was the warm up and then I thought "fuck it" I was only gonna do one main set so thought I'd just add a few more reps! Yeah lunges definately seem to be "my" exercise.

 

[Glex]

Well some bastard has nicked my drink bottle and notebook with all my weights and stuff in it.

I hope you see him using your logbook in the gym and you go all Rocky on his ass. That's seriously gross

Good session, though. Hit a few great PBs.

...but you ended like a pussy on those EZ curls

I'm kidding.

Think the upright rows had anything to do with that? And besides, 135 lbs is a lot on those guys Made up for it with the drop set, too

 

[Hypocrisy86]

good ole sets rocky keep it up

 

[German_Joe]

impressive volume and reps good job!

 

[Pickle]

hey rocko nice sessions

 

[Dobbs]

nice workout rocky, smith squats looked alot better then they have looked lately, good weight their by the way. Hamstring strength is unbelievable like i always say, alot of reps with alot of weight. Nice pbs with the shoulders too, alot of weight to do upright rows with with keep up the good work

 

[Paulie]

Rocky, when you find out who janked your stuff, just throw the cuffs on him. Throw him behind bars for a few days and get back your notebook and drink. Oh and next time drag Evo's ass into the gym. Good session.

 

[Rocky]

Glex - Whoever took it will suffer. Yeah the bi's didn't go great but considering everything else went pretty good I'm not as bummed as I'd normally be!

Hypo, German Joe and Pickle - Thanks for posting fellas!

Dobbs - Yep hammie domination! Curse my quads! But they're getting better! I was pretty chuffed with the shoulders today!

Paulie - I'll do more than throw the cuffs on them! Don't think I'm likely to get Evo in the gym again to be honest. Think it's only a couple of weeks before he moves up to Scotland!

 

[fallen]

I'm back Rock time to quit slacking lol. Your strength impresses me more and more each time i read in here but need to do something bout dude's gay sex avi lol

 

[SerbMarko]

new pics? lets cccccccccccccc em

 

[Rocky]

Fallen - Cheers buddy! Training is going well at the mo - I hope it continues. And I'm gonna have to hurt Max-OT with that avi!

Serb - New pics? What where?! Not of me. Unless someone's been taking them without me knowing! I need someone to take them of me.

Ok - today was a long day - got talked at for hours and it was just draining so wasn't holding out much hope plus I was in a rush so the session took just over an hour and this is what I did:

Smith Incline
60kg (135lb) x 10
80kg (180lb) x 1-
105kg (230lb) x 8 - r/p set. P.B.

Smith Flat
105kg (230lb) x 8 - r/p
110kg (242lb) x 2 - failed on 3rd

Pec Dec
60kg (135lb) x 10
80kg (180lb) x 8 - P.B.
82.5kg (185lb) x 4 - P.B.

Lying DB Pullover
37.5kg (82lb) x 12
45kg (100lb) x 12

Deads
100kg (220lb) x 8
140kg (310lb) x 6 - grip
185kg (410lb) x 4

T Bar Row
80kg (180lb) x 10
112.5kg (250lb) x 10 - P.B.
115kg (255lb) x 10 - P.B.

Wide Chins
x 10
w/15kg (33lb) x 2.5
x 10
w/12.5kg (28lb) x fail - I was dead by now after the last 2 exercises.

Reverse Bench Dips
x 10
w/50kg (110lb) x 10
w/80kg (180lb) x 10
w/90kg (200lb) x 6

Tri Bar Pushdowns
70kg (155lb) x 10
95kg (210lb) x 10
100kg (220lb) x 6

Wrist Curls
Front Rev
80kg (180lb) x 10 40kg (90lb) x 10
82.5kg (185lb) x 6 42.5kg (95lb) x 6

Lat Pulldown
90kg (200lb) x 10
90kg (200lb) x 8

Just did the last one cause of how bad the chins went. Think the fact that it was done in such a quick time affected the later exercises though, but generally pleased again. More PB's so can't really grumble.

 

[Bulkboy]

i wonna c pics to

 

[SerbMarko]

PB monster day... nice job hammer..

 

[Bulkboy]

stong chins, real strong presses, good rows, man the whole session is solid u can be real proud man...