Rocky's Log - King of the Jim

[HULKjr]

looks real good!!!!!

 

[MuscleHead]

195kg power shrugs, 25kg laterals, 100kg militaty impressive to say the least

 

[Rocky]

Miamiracing - lol. Yeah those lunges take an effort. Mainly to keep my body straight as the spine can twist a little with the legs apart forward like that so have to be careful to stay focussed and not relax.

Hulkjr - Thanks buddy!

Musclehead - They are all PB's at the mo so it's going well. Hopefully break them all again next time around! Cheers all for stopping by!

Ok- an early session again. Here it was:

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
45kg (100lb) x 4 - same as last time.

I seem to be stuck at this point again - stupid pecs. Laid the seat back to do a set of flat but not used to it fucked up lying back and trying to get the DB's up so I won't count it.

BB Decline
80kg (180lb) x 10
105kg (230lb) x 6
105kg (230lb) x 3

Lying DB Pullover
37.5kg (82lb) x 12
45kg (100lb) x 14

Romanian DL
100kg (220lb) x 10
140kg (310lb) x 8
180kg (400lb) x 6 - P.B.

BB Bent Over Row
100kg (220lb) x 10
145kg (320lb) x 10
150kg (330lb) x 6

Wide Grip Chins
x 10
w/10kg (22lb) x 5
w/10kg (22lb) x 5

DB Row
45kg (100lb) x 12

Dips
w/17.5kg (40lb) x 10
w/57.5kg (127lb) x 8
w/60kg (135lb) x 5

Rope Tri Pushdowns
55kg (121lb) x 10
72.5kg (160lb) x 6 - P.B.
72.5kg (160lb) x 7 - P.B.

PLATE PINCHES

And that was it. In hindsight it was a good session in so much as I either did the same as the previous session or bettered it on every exercise, but I can't help but be bummed by my chest. I just cannot break through this plateau. This is exactly where I got up to before I had my lay off and I've worked back up and it's both chest and squat which still hit the same point and don't break through.
On the plus side though I got my notebook and bottle back - they'd been handed in.

 

[Glex]

Your BB rows are ridiculous! Dips are hardcore, too

Your chest still defies you. Maybe you should try it drunk

Glad to hear about your log and bottle, now no one has to get messed the hell up.

 

[Dobbs]

helluva workout their, heavy RD, backrows, dips, pushdowns, even your chest weigth wasnt all that bad. Decline benching is weird as hell for me, first reps will go up easy then out of nowhere i just get stuck so dont worry bout that. Incline db presses were impressive as well

 

[Hypocrisy86]

your gonna fuck your back ! lol
those lunges are odd
how is it possible? lol???
wtf dude, you must have some weird
crotch stretchnyness or some shit :|

 

[philosopher]

180kg RDL nice weight rocko. Keep up the good work

 

[Rocky]

Glex - Yep the theif doesn't know how close he came to a whupping! Thanks -it won't be long before I'm up to PB's on Dips and Rows aswell with any luck! Maybe I'll try benching after 1l of vodka next time.

Dobbs - Yeah it's weird the old chest being so crap. Might try flat benching for a while to get some overall strength and see if it translates!

Hypo - Maybe that's it! I have elastic crotch with super stretchy balls.

Philo - Thanks. Yep a PB there, practically on par with my regular dead now - stupid ham/quad strength difference.

 

[SerbMarko]

whats a romanian dl? another pb.. awesome

those weighted dips look awesome..

 

[Rocky]

A romanian deadlift is basically what you'd think a Stiff-leg deadlift would be. You keep your legs and back almost dead straight as I understand it so you don't go down as far but feel it a lot more in your hams than with SLDL.
Yeah - I'm glad my Dips are coming on. My best is with 70kg (155lb) hanging off me which I'm not too far off, but hopefully I weigh more than I did when I used to do it too!

Legs later today.

 

[Palmetto]

ROCKITO...nice few sessions man. Seems like you have got a lot stronger since I looked at your log last. I'm sorry for that. Keep it up my sexy cop.

 

[fallen]

love the fact the you do DB pullovers, you don't see too many people doing those anymore great job Rock

 

[Rocky]

Palm - Thanks man. Yep I'm hitting quite a few PB's lately which is nice! And I got some more in the session I'm about to post! Thanks for checking in!

Fallen - Yeah not many people do them at all but I love them. Feels great in both my lats and chest! Great finisher for chest and starter for back!

So here's today's session and again I wasn't really feeling it, yet once I got started I had a really good one. Don't know why I'm so positive about it but it just felt good. 7 P.B.'s too!! and everything else was up on the previous session!

Here it was:

Seated Leg Press
110kg (240lb) x 12
160kg (350lb) x 12
Single Leg Seated Leg Press
105kg (230lb) x 8 - P.B. cos I haven't done them before!
110kg (240lb) x 8 - P.B.

Smith Squat
110kg (240lb) x 8
145kg (320lb) x 4

DB Walking Lunges
45kg (100lb)-(Each DB) x 12 - this utterly killed me to finish!! - P.B.

Standing Calf Raises
150kg (330lb) x 15
190kg (420lb) x 12
230kg (510lb) x 9 - Just! P.B.

Seated Calf Raise
160kg (355lb) x 10
220kg 485lb) x 5
220kg (485lb) x 5

ROTATOR CUFF WORK

DB Military
20kg (45lb) x 10
30kg (66lb) x 10
37.5kg (82lb) x 8 - P.B. - Didn't think I'd get this!
40kg (90lb) x 3 - P.B. Well pleased. Last one with aid.

Cable Upright Row
80kg (180lb) x 10
102.5kg (225lb) x 8 - P.B.
102.5kg (225lb) x 8

Standing Push Press
60kg (135lb) x 8
65kg (145lb) x 3 - felt lightheaded.

EZ BB Curl
40kg (90lb) x 10
50kg (110lb) x 10
55kg (120lb) x 5

Incline Seated DB Curls
20kg (45lb) x 8
20kg (45lb) - 5kg (12lb) drop sets x 4 reps per set with no rest (28 reps in total)

And that was it. Felt really good. I have been wondering if all my unileg work may be detrimaental to my back though. I do most of my heavy work with one leg at a time which due to the movement of the body in some of thgem I expect there is a little spnial twist. Not much but wondering if it may cause probs in the long term. Any thoughts anyone?

 

[Glex]

Your lunges never cease to amaze, Rocky.

I'm no expert, but I don't think the single leg work will be detrimental. At least you balance it out by doing a set with the other leg (I hope ). If anything it might make it slightly weaker from stretching ligaments in ways they don't normally, like a sprained ankle, but hey, who knows, maybe you're strengthening your back by working it in a greater range of motion. In short, I don't know WTF I'm talking about, ask Tim

 

[fallen]

legs are getting stronger you should be getting that squat up in no time at all

 

[SerbMarko]

awesome workout rocko.. once again the volume is insane.. i wish i had nearly as much energy to train this way.. and it seems that your getting stronger in each department.. keep rockin!

 

[Hypocrisy86]

good work der buddeh
those single leg presses are good eh?
keep it up MATE!!

 

[Glex]

Maybe I'll try benching after 1l of vodka next time.

Might be a bit extreme...but I was talking to this guy last summer who said some of his best workouts were after a few beers.

 

[Rocky]

Glex - Thanks for your excellent analysis on my single leg work ! I'll ask Tim! Yeah maybe the vodka is too much!

Fallen - Yeah on some exercises my legs are getting stronger - I hope it does translate to the squat soon!

Serb - Touch wood I'm gaining PB's ever session at the minute and I thought I'd stagnate before now but I don't want to talk it up!

Hypo - It was weird doing the single leg presses cos the machine is a bit rickety so wobbles from side to side which is a bit offputting to say the least.

 

[philosopher]

Your doing great these last few week. Almost every workout with some new pb's