Rocky's Log - King of the Jim

[El Freako]

You're doing well Rocko, my pecs remained sore for my entire cycle so I know your pain. That's week 2 all done now isn't it? Not long to go now...

 

[Skeptic]

thats huge volume mate! howd it feel?

 

[Hypocrisy86]

yea buddey!!

thats what im talking bout'

awesome work Rocky!. triceps and chest must be feeling that.

 

[Rocky]

Yep feeling it nicely!

Today's went ok:

Flat BB Bench
95kg (210lb) x 6
95kg (210lb) x 6
95kg (210lb) x 6
95kg (210lb) x 6
95kg (210lb) x 6
95kg (210lb) x 6

Deads
100kg (220lb) x 8
140kg (310lb) x 6
170kg (375lb) x 5
170kg (375lb) x 5
170kg (375lb) x 5
170kg (375lb) x 5
170kg (375lb) x 5

W/G Chins
w/5kg (11lb) x 10
w/5kg (11lb) x 10

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

SUPERSET WITH

Standing Alt DB Curls
22.5kg (60lb) x 10
22.5kg (60lb) x 10

Job done.

 

[Hypocrisy86]

yep job done for sure, killed the weights.
Congrats on the flat bench, and those deads.
good volume and also the Db curls, huge weight there!

 

[El Freako]

Go Rocko, go Rocko, its your birthday, its your birthday, uh huh yea, uh huh yeah!

Hope you're enjoying the Smolov-goodness.

 

[philosopher]

I see you started with the new trainings protocol. Hows the volume, is it manageable?

 

[Big_Guns_Lance]

Great workout Rocky, heavy deads and those seated calf raises are super heavy!

 

[Daniel Andersson]

Great work Rocky! I knew you could do it

 

[Rocky]

Thanks guys.

Philo - It's not too bad actually. We'll see how it is now I'm upping the weight in the deads and squat.

I had no energy today so it went better than I was expecting:

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5

Smith Squat
80kg (180lb) x 10
120kg (265lb) x 6
150kg (330lb) x 5
150kg (330lb) x 5
150kg (330lb) x 5
150kg (330lb) x 5
150kg (330lb) x 5

B/Over DB Laterals
17.5kg (40lb) x 12
17.5kg (40lb) x 12

Seated Calf Raise
170kg (375lb) x 15
260kg (565lb) x 8
260kg (565lb) x 8
260kg (565lb) x 8

SUPERSET WITH

DB Skullcrushers
40kg (90lb) x 12
45kg (100lb) x 12
50kg (110lb) x 8

All done.

 

[Skeptic]

these look like rough workouts rocko... way to keep it manly

 

[Rocky]

Thanks 4 stopping by Skeptic.

Yesterdays session was pretty good:

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4

Deads
100kg (220lb) x 8
140kg (310lb) x 6
180kg (400lb) x 4
180kg (400lb) x 4
180kg (400lb) x 4
180kg (400lb) x 4 - all sets beltless still.

U/H Pullups
w/7.5kg (20lb) x 10
w/7.5kg (20lb) x 9.5

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

SUPERSET WITH

BB Curl
40kg (90lb) x 15
50kg (110lb) x 8

All done.

 

[Lionheart]

Strong squats and deads Rocko

 

[El Freako]

Glad to see you're still going well with Mr Smolov, he can be a cruel bastard sometimes.

 

[Rageking]

Glad to see you're still going well with Mr Smolov, he can be a cruel bastard sometimes.

x2

 

[Till]

Damn good sessions, Rocky! Strong all over. Keep at it.

 

[miamiracing]

great workout rocky, your workouts really inspire me.. the strength is awesome for a skinny biatch

 

[Rocky]

Thanks guys. It's still gong well. Last session of the smolov today but mght extend it while I finish off the russian cycle on squat and deads.

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3

Smith Squat
80kg (180lb) x 10
120kg (265lb) x 6
160kg (350lb) x 4
160kg (350lb) x 4
160kg (350lb) x 4
160kg (350lb) x 4

DB Bent Over Laterals
20kg (45lb) x 10
20kg (45lb) x 10

SUPERSET WITH

Seated Calf Raise
200kg (440lb) x 15
270kg (575lb) x 8
270kg (575lb) x 10

SUPERSET WITH

Rope Tri Pushdown
75kg (165lb) x 10
75kg (165lb) x 10

Job done.

 

[Hypocrisy86]

Congrats on the immense progress Rocky, Deads and bench are looking smooth.

 

[PistolPete]

I can't believe your doing those heavy as hell deads without a belt. That's really impressive Rocky! How has your body reacted to all the deadlifting you do in respect to back thickness. I have a weakness in that area, and I've been looking towards heavy but good form in deadlifts to help slab some meat onto my middle and lower back thickness.