Rocky's Log - King of the Jim

[Palmetto]

Looking good Rocky. I love the Russian cycles. I'm gonna do the bench cycle next and then after I get done w/ that I'm gonna tackle the squat program.

 

[Rocky]

Hypo - Thanks buddy!

Pistol Pete - I've actually found my form and strength in deads has improved since doing them beltless. I had seom back problems earlier in the year and started the Russian power cycle and just continued the whole cycle beltless. My lower back muscle is actually pretty good. I definately ensure keeping deads in the routine!

Palmetto - This Russian cycle is definately the most productive one I've done for a while.

Well I should have traied today but I have cold/flu symptoms so thought better of it.

 

[PrinceVegeta]

Squats bench and deads look huge rocky! awesome job!

 

[Pickle]

hwo you feeling now rocko any better from the cold? is your bench on smith machine still or free weight? COngrats on the deadlifts they are fucking great. Knowing the grief ur backs given you they are fucking fantastic

 

[PrinceVegeta]

Updates? hope ur feeling ok man!

 

[h0ke]

Strong sessions Rocky! Some updates maybe..?

 

[philosopher]

Updates? hope ur feeling ok man!

I think he died :carduindisguise

Rocko get your ass back into the gym RIGHT NOW!

 

[Rocky]

I'M HERE!!! I have been traiing. I got two sessins to stick up!

The first one I still had a cold and did not want to miss another session but the deads weren't up to par

Deads
100kg (220lb) x 8
150kg (330lb) x 6
190kg (420lb) x 3 - P.B. reps - still no belt!
Was meant to do 3 sets but just wasn't feeling right for it!

DB Incline - de-loading
25kg (55lb) x 10
35kg (77lb) x 10
40kg (90lb) x 10
42.5kg (95lb) x 6

W/G Chins
w/7.5kg (20lb) x 10
w/7.5kg (20lb) x 10

SUPERSET WITH

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

SUPERSET WITH

Seated Inc DB Curl
20kg (45lb) x 8
20kg (45lb) x 8

That was it. Not feeling great so disappointed I didn't get all the dead sets done.
PICKLE - I have been doing free weight bench for a few months now!

 

[Big_Guns_Lance]

Great workout Rocky! Supreme deads there and with no belt makes it all the more impressive. And also really heavy calf work. What do your calves measure?

 

[Tunen]

Good call on the deads. It takes a man to walk away from that bar seriously...

 

[Hypocrisy86]

Good call man, like Tunny said, dont wanna force it hahahaeheheehwhooogogoog

 

[Rocky]

Thanks fellas. I hate not getting my target but hate prolonging the illness more.

Lance - I have no idea what any of my measurements are or my weight. I don't check them cos I know I'l be disappoited. That applies for all my measurements...

Yesterdays session was a bit better:

Smith Squat
90kg (200lb) x 10
130kg (285lb) x 6
165kg (365lb) x 3 - P.B reps
165kg (365lb) x 3
170kg (375lb) x 3 - P.B. reps - was meant to be 370lb for the 3 sets but didn't have enough increments so erred on the side or caution to star but it went well!

DB Incline - de-load
25kg (55lb) x 10
35kg (77lb) x 10
42.5kg (95lb) x 8
42.5kg (95lb) x 6

Lying Cable Upright Row
80kg (180lb) x 10
102.5kg (225lb) x 10
102.5kg (225lb) x 10

SUPERSET WITH

Seated Calf Raise
200kg (440lb) x 15
270kg (585lb) x 8
270kg (585lb) x 8
230kg (505lb) x 15

SUPERSET WITH

Dips
w/45kg (100lb) x 15
w/45kg (100lb) x 15

All done. Pleased with the squats.

 

[Skeptic]

Awesome squatting rocky! great deadlifts too man, despite the cold! hope it clears up quickly mate

 

[Big_Guns_Lance]

Nice PB reps there rocky. Awesome squats! Hope that cold goes for ya!

 

[Bulkboy]

great squats, and the dips are freaking insane as always! good job m8

 

[Pickle]

i love how your deloads are impossibly heavy lolol. Great stuff my precious

 

[tkD]

good work Rocky, pb's after pb's great stuff

 

[Rocky]

Thanks fellas. Well today was ok again. Still only got the 1 set out of the intended 2 on deads though and my DB inclines are still as poor as ever they were:

Deads
100kg (220lb) x 8
150kg (330lb) x 6
180kg (400lb) x 1
195kg (430lb) x bail!
195kg (430lb) x 2 - P.B. reps- having bailed on the 1st one didn't think I'd get my head right to do this so pretty pleased really.
Bailed on the 3rd attempt though.

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
45kg (100lb) x 6
45kg (100lb) x 3 - got them up really awkwardly to start.

U/H Chins
w/10kg (22lb) x 10
w/10kg (22lb) x 10

SUPERSET WITH

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

SUPERSET WITH

Rev BB Curl
40kg (90lb) x 10
40kg (90lb) x 10

That was it. Don't think I'm gonna get the new PB on deads this time round for th 1 rep.

 

[philosopher]

Strong deadlifts Rocko

 

[miamiracing]

daayum nice p.b. bro