Rocky's Log - King of the Jim

[philosopher]

Pretty good looking session Rocky

 

[MuscleHead]

Forgot to say that last session one of the guys that trains there came up to me and started saying how great I looked.
Then today, completely seperate from each other the gym trainer and one of the big guys just started asking me if I used any supplements and wondering what I weighed and stuff.

He didn't ask you for your phone number
That would of freaked me out

Serriously tho your session was intense to say the least big numbers all round

 

[Glex]

Stoopid bone structure and metabolism. CURSE YOU DAMNIT!

You can have mine

Great workout; I thought your back work was awesome, don't listen to Tweak

 

[Natureboypkr]

I like those t -bar row rocko, they've done great thing for my back. What are c/g bench? anyways great session

 

[Rocky]

Dobbs Thanks buddy. Yeah, pulling has always been better for me than pushing. But I guess everyone has their strong and weak points!

Philo Cheers bud!

Musclehead Thanks mate. Yeah I wasn't feeling it to start with cos it was early but found my stride thankfully!

Glex Much appreciated. lol at the metabolism - I guess the grass is always greener!

Natureboy Yeah I love the T-Bar too - just feel it in all the right places. C/G Bench = Close grip bench!

 

[Hypocrisy86]

you got way too much energy within you man
you are the mighty hot fuzz

 

[SerbMarko]

are those sessions all done in one workout? if so.. i dont know how you can do it.. i would die with that much volume per session.

 

[Rocky]

Hypo - Thanks bud. Yeah I do feel fairly energized when I train lately. It's damn hard when I'm doing it yet I find I can keep going.

Serb Yep, each post is one workout. When it's written down in the log it does look like a lot but it doesn't seem to at the time. I only do 2 - 3 exercises per bodypart and only 2 main sets, sometimes only 1! But I do 3 bodyparts per session so I suppose it adds up. Thanks for checking my log!

 

[onebigeric]

Your deads look solid to me, Rocky; you'll be hitting the 500 Club in no time


at your new little 'fan' club as well. Creepy....

 

[SerbMarko]

Hypo
Serb Yep, each post is one workout. When it's written down in the log it does look like a lot but it doesn't seem to at the time. I only do 2 - 3 exercises per bodypart and only 2 main sets, sometimes only 1! But I do 3 bodyparts per session so I suppose it adds up. Thanks for checking my log!

sure sounds like you workout with very high intensity.. props for that man..
ill be sure to keep checking up on your log..

p.s. do you workout at the police station?

 

[Rocky]

onebigeric - I think it'll be a while till the 500, but thanks for the vote of confidence! I'll keep pushing to get there!

Serb - Yeah, I've always been an intensity kind of trainer, but that's the way I like it! No I don't work out at the station - they don't have a gym. They have one at HQ when I have my training courses but it's only a couple of rubbish machines and no free weights!

Thanks for checking in. I got a session this afternoon, gonna ring Evo now to check we're still training together or if he's gonna come up with another excuse! I'll post it up later.

 

[Glex]

...gonna ring Evo now to check we're still training together or if he's gonna come up with another excuse!

Get his ass in the gym! :31_whip:

 

[miamiracing]

Your deads look solid to me, Rocky; you'll be hitting the 500 Club in no time


at your new little 'fan' club as well. Creepy....

what the hell is club 500 ?
500lbs deadlift and you are in?


miamiracing

 

[Hypocrisy86]

damn i could easily get to that 500club
but i havent done deads in ages
Rocky you'll certainly make that soon

 

[Rocky]

Glex - Alas, he welched again.

miamiracing - Indeed you are correct. The Elite club of 500lb lifters.

Hypo - Thanks for the vote of confidence buddy. Hopefully you're right!

Anyway, no Evo again. He's having a bit of a job dilemma at the mo. Hopefully he'll be training with me next session but we'll see, so I was training solo again. This was how it went:

Smith Lunges
90kg (200lb) x 10
140kg (310lb) x 8
185kg (410lb) x 6 - P.B. - Did my back in

Smith Squat
100kg (220lb) x 8
140kg (310lb) x 3
140kg (310lb) x 2

Seated Leg Press
160kg (352lb) x 12
205kg (450lb) x 25

Seated Leg Curl
80kg (180lb) x 10
102.5kg (225lb) x 8
102.5kg (225lb) x 6 - lower back was really tweakin now.

Seated Calf Press
165kg (360lb) x 15
205kg (450lb) x 10
205kg (450lb) x 9

Seated Calf Raise
150kg (330lb) x 15
210kg (460lb) x 9 - P.B.
215kg (470lb) x 7 - P.B.

ROTATOR CUFF EXERCISES

Smith Military
50kg (110lb) x 10
70kg (155lb) x 10
95kg (210lb) x 5 - P.B.
95kg (210lb) x 6 - P.B.
95kg (210lb) x 3 - was done for by now.

Prone B/Over DB Laterals
15kg (33lb) x 10
22.5kg (50lb) x 10
25kg (55lb) x 8

Seated DB Laterals
17.5kg (40lb) x 10
20kg (45lb) x 8
20kg (45lb) x 8 - form started to go a bit here.

Standing EZ BB Curls
40kg (90lb) x 10
55kg (122lb) x 8
55kg (122lb) x 6 - form started to go a bit at the end.

Standing DB Curls
22.5kg (50lb) dropping 2.5kg at a time doing x 6 reps per set down to -
5kg (12lb) for a total of 40 reps. No rest between sets.

And that was it. Think it took 90mins and it was boiling in the gym.
I was sweating like a fat man eating chillis in a sauna on planet Hot.
Unfortunately my back is really aching on the left side from those lunges. Cos the spine is slightly askew during the descent I think I relaxed a little and due to the weight strained my back a touch so hopefully it'll be ok for next session.

 

[German_Joe]

Your a madman Rocky, some high numbers with huge volume. Keep it up!

 

[SerbMarko]

LOL i just threw up by looking at your last session..

 

[miamiracing]

man your Smith's looking damn good! keep the hard work up...

about the club500, what do they need as proof? a video or what?

miamiracing

 

[SerbMarko]

what is the 500 club?

 

[miamiracing]

what is the 500 club?

miamiracing - Indeed you are correct. The Elite club of 500lb lifters.

miamiracing