Rocky's Log - King of the Jim

[Daniel Andersson]

Awesome as always Rocky

 

[Skeptic]

Awesome stuff rock! lets hope your back continues to heal

 

[Zoknat]

Good deads rocky ,calf Raises impressive as well

 

[Rocky]

Thanks fellas. All seems to be good in the hood at the minute - long may it continue. Well my cold was short lived fortunately and I excised it with plenty of medication.

Back in the gym today and it went pretty good again. All done in just under 40 mins:

Smith Squat
70kg (155lb) x 10
110kg (240lb) x 8
145kg (320lb) x 4
145kg (320lb) x 4
145kg (320lb) x 4
145kg (320lb) x 4

GIANT SET - Flat BB Bench-Leg Ex-Leg Curl

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2

Leg Ex
90kg (200lb) x 15
102.5kg (225lb) x 12

Seated Leg Curl
80kg (180lb) x 15
102.5kg (225lb) x 10

Seated Calf Raise
170kg (375lb) x 15
270kg (595lb) x 6
270kg (595lb) x 6

SUPERSET WITH

DB Military
27.5kg (60lb) x 10
30kg (66lb) x 10

Tri Rope Pushdown
55kg (120lb) x 10
72.5kg (160lb) x 10
75kg (165lb) x 8

Then some wrist curls to finish.

 

[Big_Guns_Lance]

Glad your well man and you got rid of your cold quickly...i havent yet

Great workout anyways man. heavy squatting for sure there and those calf raises are super heavy!

 

[tkD]

giant sets, supersets ... a lot of intensity there, great squats Rocky, keep it up man

 

[Mikew]

Nice squats there Rocky, and giant set, not often you see those. Good work.

 

[miamiracing]

what a looser workout



















jk

 

[Rocky]

Thanks fellas. Well todays session wasn't all that great compared to the last one (which wasn't even that fantastic.

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
115kg (250lb) x 3
115kg (250lb) x 3
115kg (250lb) x 3

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

Then despite the programme dictating minimising accesory chest exercises I felt the bench wasn't enough so did a set of DB incline which sucked so knocked it on the head.

Seated Calf Press
170kg (375lb) x 15
205kg (450lb) x 10
205kg (450lb) x 10

Skullcrushers
45kg (100lb) x 12
45kg (100lb) x 12

Then some wrist curls to finish.

 

[ironheart]

good benching in that session rocky, and solid smith squats too. good session m8

 

[tkD]

great session as always Rock, keep it up bro

 

[Lionheart]

Nice squats Rocko

 

[wrestling lyon]

you may not have liked the session but u still had a solid so keep it up

 

[Hypocrisy86]

Yo, Rocky good job bud, Bench weight is sky-effin-high
those squats as well man, cheers

 

[El Freako]

What program are you doing Rock?

 

[Rageking]

not bad strong bench and squats with that amount of sets

 

[Big_Guns_Lance]

Good session Rocky, heavy benches and those seated calf raises are really strong!

 

[Skeptic]

Still lookin strong Rocky!

 

[theweapon]

i like your last session, short and sweet right to the point training, how long did it take you?

 

[Bulkboy]

nice flat bench rocko looks like ur strenght is going up nicely again