Rocky's Log - King of the Jim

[Big04pimpin]

Walking lunges are the shit. I wish I could do them in my gym. Apparently they aren't safe in the eyes of the management. Oh well.

 

[SerbMarko]

lookin forward to your next workout.. keep at it

 

[Rocky]

Philo - Cheers buddy.

Big04pimpin - Stupid management. How are they any more dangerous than normal lunges unless you have blind people wandering about.

Serb - Thanks man. I am too!

I just had a thought that those lunges may be deceiving. I realised on my other DB lifts I note the weight of the individual DB whereas with the lunges I added them together so it's 90kg for both. I did it that way cos it's the combination of both DB's for each leg effectively but thought people may have misunderstood and thus it seems more impressive than it actually is!

 

[SerbMarko]

you train 3 days a week Rocko?

 

[CJU]

jesus christ look at that volume...and 4 pbs?!?! are you human? nothing to be ashamed of with those db curls...those are strong curls, especially for someone really low BF like you.

 

[Rocky]

Serb - Yeah it works out 3 times a week. Cos of work it's normally:
Day 1 - Train
Day 2 - Work
Day 3 - Work
Day 4 - Train
Day 5 - Work
Day 6 - Work
Day 7 - Train
Day 8 - Work

We work basically an 8 day pattern so my training goes like that. 2 days rest for 2 sessions then only 1 days rest between the last 2 if that makes sense.

CJU - Cheers CJU - yeah I suppose the curls aren't bad, but they just aren't as good as the previous week so disappointed a little.

Well I'm training later today but I had a crap night's sleep and I've got to go shopping for ages so we'll see how it goes. I'll post it up later.

 

[MuscleHead]

Standing Alt DB Curls
22.5kg (50lb) x 8
30kg (66lb) x 3 ?!
27.5kg (60lb) x 4 !?!?! - worse than last time.

WTF Huge weight Roko

 

[SerbMarko]

you work 2 days/1 off? you lucky bastard.

 

[Rocky]

Musclehead - Thanks buddy! Hopefully I'll trump it next time!

Serb - No it's 2 12 hr days, then 2 12hr nights. So I train on the day before my 1st night, then after that I have 4 days off so get 2 sessions in then!

Right - todays session. For some reason when I got to the gym my mind wasn't quite focussed. Not sure why. I'd had a reasonably busy day so maybe just hadn't got my game head on. But here it was:

Incline Smith
50kg (110lb) x 10
80kg (180lb) x 10
105kg (230lb) x 5 - P.B.
105kg (230lb) x 8 - r/p set. - P.B.

Pec Dec
60kg (135lb) x 10
77.5kg (170lb) x 8 - P.B.
80kg (180lb) x 5 - P.B.

Lying DB Pullovers
37.5kg (82lb) x 12
45kg (100lb) x 15 - Joint P.B. - that's better.

Deads
100kg (220lb) x 10
140kg (310lb) x 6 - grip went.
180kg (400lb) x 4 - back to 400 though wanted 6 reps.

T Bar Row
80kg (180lb) x 10
107.5kg (237lb) x 10
110kg (245lb) x 10 - P.B. for reps

Rack Chins - feet elevated a lot and body parallel with ground
x 15
x 15

Wide Chins
w/15kg (33lb) x 4.5 but then I did these first when I did back last time instead of last so I'll put it down to that
w/12.5kg (28lb) x 4.5
Bodyweight to fail

Close Grip Bench
60kg (135lb) x 10
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 2 - don't knwo what happened here.

Skullcrushers
37.5kg (82lb) x 10
45kg (100lb) x 10
45kg (100lb) x 8

Hanging Grip work
Plate pinches

And that was it. Not bad considering in hidsight although as always I always feel I need to do more when I've just finished. Bit disappointed with the Close grip as that's less reps than the previous week at that weight, but the whole session only took 60 mins so maybe that had an impact by the time I reached the end.

 

[Hypocrisy86]

way too go Rocko! keep them numbers coming!

 

[SerbMarko]

nice job on the pB's buddy.. great workout..

 

[Glex]

Sucks about the close grips, but it looks like your skullcrushers weren't affected too much! I'd say doing the quick workout and all the chest PBs would have something to do with it.

 

[Natureboypkr]

Nice session Rocko, it looks like your deads arent to shabby either

 

[Beau]

ya gratz on the PB's looking solid bro!

 

[philosopher]

Again some nice pb's. Keep up the good work

 

[Rocky]

Hypo - Thanks. I will.

Serb - Cheers. I'm glad I'm htting some PB's now. Chest is not a strong point for me so I'm glad I'm getting some slight improvements in strength.

Glex - Yeah, my skullcrushers improved slightly on last session so maybe it was just the speed. Also I was conscious of the fact someone was waiting for the bench on CG so maybe I rushed it too much.

Natureboy - Thanks man. Yeah they're getting up there. Only 10kg to go and I'll be back up to PB territory with those!

Beau - Thanks buddy. Hopefully more to come.

Philo - Cheers. Slowly but surely!

Not sure if I'm training tomorrow or Monday yet depending if I wake up in time and if a friend comes up from back home.

 

[Dobbs]

Bummer about the close grip, same shit always happened to me when id do close grip, when i was expecting 5 reps id get 1, and shit like that. Besides that looked like the workout went well for u,back to 400 with deads which is great, youll hit 6 next time around. Heavy pec dec, and getting up their with weight on incline as well. keep up the good work like always rocky

 

[Rocky]

Thanks Dobbs, sods law and I was feeling fairly positive cos of the way the session was going. Oh well my tris are really feeling it today so must've still worked!

 

[MuscleHead]

6 PBS in one session GET A LOTTO TICKET NOW!!!!!!!

 

[Rocky]

^lol - I meant to get one actually. But forgot