Rocky's Log - King of the Jim

[tim290280]

^^ Don't worry! Statistically speaking you had a higher chance of getting 6PB's than winning lotto. In all fairness you would have only improved your winning chances by a couple of percent by buying a ticket. Whereas by having a kickass session like that you are more likely to get lucky!

 

[Glex]

^^ So true

You know there are ways to improve your 'pot odds' with a lottery, though

 

[Rocky]

Tim - Thanks for the statitic analysis! I did well in saving my £1 then!

Well I wasn't feeling it again before I went today. A combination of beer last night, lack of enough sleep and trying to motivate myself now I'm training on my own all the time! But it actually went surprisingly ok and got some more PB's out of it!

Smith Lunge
100kg (220lb) x 10
140kg (310lb) x 8
185kg (410lb) x 8 - P.B. - actually felt reasonably comfortable too!

Smith Squat
110kg (245lb) x 8
145kg (320lb) x 2 - probably could have eked another but didn't

Standing Smith Calf Raise
140kg (310lb) x 15
190kg (420lb) x 10
225kg (500lb) x 8 - P.B.

Seated Calf Raise
160kg (355lb) x 15
220kg (490lb) x 8 - P.B.
220kg (490lb) x 5 - not really feeling these. Might drop the weight and go for more reps.

Leg Ex
80kg (180lb) x 15
102.5kg (225lb) x 15

SUPERSET WITH

Leg Curl
80kg (180lb) x 15
102.5kg (225lb) x 15 - P.B.

Rotator Cuff Work

Smith Military
50kg (110lb) x 10
75kg (165lb) x 10
95kg (210lb) x 8 - P.B.
100kg (220lb) x 2 - P.B. - Wish I'd done another set to better this.

Prone B/Over DB Laterals
15kg (33lb) x 10
25kg (55lb) x 10 - P.B.
25kg (55lb) x 9

Side DB Laterals
15kg (33lb) x 10
20kg (45lb) x 10
22.5kg (50lb) x 10 - swinging a bit.

Incline Seated DB Curls
15kg (33lb) x 10
20kg (45lb) x 8
20kg (45lb) x 8

Cable Bi Curl
82.5kg (185lb) x 8 - P.B.
85kg (190lb) x 3 - P.B. - knackered now

Power Shrugs
120kg (265lb) x 10
180kg (400lb) x 10 - P.B.
185kg (410lb) x 10 - P.B.

And that was it. Done in about 75 mins and had this lovely blister the whole way through from working in the garden yesterday which was comfortable:

 

[philosopher]

Intense session rocky. Working in the garden sucks rocko, you should find a 12 year old boy give him something like $10.- and let him do all the work.

 

[SerbMarko]

nice session.. gross hand lol

 

[Natureboypkr]

great session lol

 

[Glex]

Dear Auntie Rocky:
Please stop getting so many PBs (11!!!). It makes the rest of our penes feel smaller.

All the best-
-glex

 

[tim290280]

Seated Calf Raise
160kg (355lb) x 15
220kg (490lb) x 8 - P.B.
220kg (490lb) x 5 - not really feeling these. Might drop the weight and go for more reps.

I find this too. I'm trying to pause at the bottom for a count of 3. Take away the stretch reflex.

Oh and the blister looks standard for pushing a broom or similar.

 

[Glex]

^^ Personally I don't know how you guys do so much weight on the seated calf raises...they kill my knees

Unless you're not using the type of machine that rests on your knees...?

 

[tim290280]

^^ Actually I find I start to cramp instead on the seated raises. At home I can't handle having such a load of weight on a barbell across my knees, evening with padding (100kg is my limit on these).

 

[Bulkboy]

u have some great sessions going rocky, insane load of volume thats for sure, those smith lunges are insane, kinda funny they overpower ur squats so badly lol...

 

[Rocky]

Philo - Good idea. Although he wouldn't be able to spend $ over here. But it would be more amusing paying him in them.

Serb - Thanks! Twice - lol.

Natureboy - Cheers buddy.

Glex - Hell no. I'm making the most of them while I can before I stop getting them. I do my seated calf raises using the smiht bar resting on my knees - the worst bit is trying to get my knees under the bar!

Tim - I do the raises slowly but yeah maybe more of a pause at the bottom might help. It's like I can't do anymore reps physically but I don't get the satisfying burn like with the other movements!

Bulkboy - Cheers fella. Yep my legs are an anomoly!!

Next session tomorrow!

 

[imraan47]

stong sessions. Rocky your real strong on a lot of the lifts. Keep it up bro.

 

[Rocky]

^Thank buddy! I will.

Ok still got a bit of a sore throat but got a decent amount of sleep last night - but did mean I went training early on after waking up, so here it was. Got to try and remember from memory - left my pad at the gym Now everyone will know my secrets!

Incline DB Bench
22.5kg (50lb) x 10
32.5kg (72lb x 10
45kg (100lb) x 4 - joint P.B. - back to my sticking point.
45kg (100lb) x 2 getting the DB's up is such a chore to start with.

Decline BB Bench
80kg (180lb) x 10
100kg (220lb) x 7.5 - only just missed getting the full extension before racking it.
105kg (230lb) x 4

Lying DB Pullover
37.5kg (82lb) x 12
45kg (100lb) x 10 - couldda done more but the really big guy who trains there walked in so I wanted to get onto deads before he used all the weights!

Romanian Deads
100kg (220lb) x 10
140kg (310lb) x 7 - grip went.
175kg (390lb) x 7 - P.B.- for reps - as good as my deads now thus highlighting my ham strength in comparison to quad straength again.

BB Bent Row
100kg (220lb) x 10
135kg (300lb) x 10
140kg (310lb) x 8

Wide Grip Chins
x 10
w/20kg (45lb) x 2.5 - really knackered by now.
x 10
w/17.5kg (40lb) x 2.5

DB Rows
45kg (100lb) x 12

Dips
w/17.5kg (40lb) x 10
w/55kg (120lb) x 8
w/57.5kg (125lb) x 5

Rope Pushdowns
50kg (110lb) x 10
67.5kg (150lb) x 10 - P.B.
70kg (155lb) x 8 - P.B.

Hanging Grip Work

Plate Pinches

All done in 75 mins. Would have been shorter but people talking to me again. So-so session. Ups and downs. I can see I'm gonna get stuck on my benching here again. Chins were disappointing. Probably a product of doing them so far into an already heavy session. Dips went up some though but still not up to my w/70kg best. But don't know how much more I weigh since then.
And that be that!

 

[Glex]

Romanian Deads
100kg (220lb) x 10
140kg (310lb) x 7 - grip went.
175kg (390lb) x 7 - P.B.- for reps - as good as my deads now thus highlighting my ham strength in comparison to quad straength again.

BB Bent Row
100kg (220lb) x 10
135kg (300lb) x 10
140kg (310lb) x 8

These stuck out

I'm sorry you have a sore throat, I'll try to remember the menthol flavored lube tonight

 

[SerbMarko]

^Thank buddy! I will.

Ok still got a bit of a sore throat but got a decent amount of sleep last night - but did mean I went training early on after waking up, so here it was. Got to try and remember from memory - left my pad at the gym Now everyone will know my secrets!

Incline DB Bench
22.5kg (50lb) x 10
32.5kg (72lb x 10
45kg (100lb) x 4 - joint P.B. - back to my sticking point.
45kg (100lb) x 2 getting the DB's up is such a chore to start with.

Decline BB Bench
80kg (180lb) x 10
100kg (220lb) x 7.5 - only just missed getting the full extension before racking it.
105kg (230lb) x 4

Lying DB Pullover
37.5kg (82lb) x 12
45kg (100lb) x 10 - couldda done more but the really big guy who trains there walked in so I wanted to get onto deads before he used all the weights!

Romanian Deads
100kg (220lb) x 10
140kg (310lb) x 7 - grip went.
175kg (390lb) x 7 - P.B.- for reps - as good as my deads now thus highlighting my ham strength in comparison to quad straength again.

BB Bent Row
100kg (220lb) x 10
135kg (300lb) x 10
140kg (310lb) x 8

Wide Grip Chins
x 10
w/20kg (45lb) x 2.5 - really knackered by now.
x 10
w/17.5kg (40lb) x 2.5

DB Rows
45kg (100lb) x 12

Dips
w/17.5kg (40lb) x 10
w/55kg (120lb) x 8
w/57.5kg (125lb) x 5

Rope Pushdowns
50kg (110lb) x 10
67.5kg (150lb) x 10 - P.B.
70kg (155lb) x 8 - P.B.

Hanging Grip Work

Plate Pinches

All done in 75 mins. Would have been shorter but people talking to me again. So-so session. Ups and downs. I can see I'm gonna get stuck on my benching here again. Chins were disappointing. Probably a product of doing them so far into an already heavy session. Dips went up some though but still not up to my w/70kg best. But don't know how much more I weigh since then.
And that be that!

nice workout Rock.. for as ripped as you are.. your definetely a very strong dude..

 

[Bulkboy]

awesome barbell rows, the presses are real good to man, keep it up

 

[MuscleHead]

Sorry missed a day love the hand pic BTW (People tend to think BB are mechanics)

Great PB in there as well

 

[German_Joe]

damn thats some impressive weight. All those lifts looks crazy,looking forward to future sessions!

 

[Rocky]

Glex - Thanks on both counts. I love menthol

Serb - Cheers bud. Still trying to add the size though not that I should curse my conditioning!

Bulkboy - Yeah the rows are coming on again too. Just hope I can break through this bench wall this time.

Musclehead - lol - yeah my hand is slowly recovering!

German Joe - Ta muchly. Hopefully I'll keep getting the PB's in the future sessions.