Rocky's Log - King of the Jim

[Dstan]

solid ass workout and some crazy lunges rocky.

 

[Hypocrisy86]

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.

where is the machine made?
lol china?

 

[Chesticles]

Nice leg work Rockita, heavy weight with the DB press to you steamy english muffin

 

[Rocky]

Philo - Thanks buddy. Hope the PB's keep coming!

Dstan - Thanks man. Yeah my lunges are a freak of nature - the BB ones in particular.

Hypo - Nah it's just not meant for single leg work so the seat is on a narrow track which when doing one leg at the time puts it on a slant. Quality.

Chesty - Thanks. Yeah I was well pleased with the DB press. Hope this continues.

Next session tomorrow. Hopefully it'll be a good one.

 

[SerbMarko]

Next session tomorrow. Hopefully it'll be a good one.

of course its gonna be good.

 

[Bulkboy]

that last session is a killer rocky awesome militarys and those squats are good to those ez bar curls must have really pumped up ur biceps, they sure did that for me last time i did em...

 

[Rocky]

Serb - Thanks for the confidence!

Bulkboy - Yeah the military's and curls were really good. Squats, whilst an improvement on the previous session still aren't up to standard yet!

So here was todays' session. A mixed bag really. Up's and downs:

Smith Incline
60kg (135lb) x 10
80kg (180lb) x 10
110kg (242lb) x 6 - P.B. - r/p set.

Flat Bench
80kg (180lb) x 10
100kg (220lb) x 6 killed after the incline

Pec Dec
60kg (135lb) x 10
82.5kg (185lb) x 6 - P.B.
82.5kg (185lb) x 6

Lying DB Pullover
37.5kg (82lb) x 12
45kg (100lb) x 15

Lat Pulldown
90kg (200lb) x 12

Deads
100kg (220lb) x 10
150kg (330lb) x 6 - grip.
190kg (420lb) x 1 wanted 4 but lift up wasn't great. It was more back than I wanted - quads let me down...again.

T-Bar Row
85kg (190lb) x 10
117.5kg (260lb) x 10 - P.B.
120kg (265lb) x 10 - P.B.

Wide Grip Chins
x 10
w/10kg (22lb) x 5.5 these aren't going well at the mo.
w/10kg (22lb) x 4 They are suffering by doing them after the deads and rows.

Rack Chins
Feet raised x 15
Feet raised higher x 15

CG Bench
65kg (145lb) x 10
90kg (200lb) x 5 w/pause at 4
90kg (200lb) x 5 w/pause at 4

Seated EZ Bar Tri Ex
30kg (66lb) x 10
45kg (100lb) x 8
50kg (110lb) x 6 - P.B.

Hanging grip work

Ok session done in about 80mins. More PB's which is good but the benching and dead are getting really hard now and I think I'm gonn get stuck. Might knock out incline altogether and focus on flat for a bit, not sure about the deads. Curse my crap quads.

 

[Tunen]

What a shitload of exercises

Solid pressing right there dude - keep that up!

 

[Rocky]

^It doesn't feel like many exercises cos I'm doing 3 bodyparts at a time and I keep my rest time down, but it does always look a lot when it's written down! Thanks buddy.

 

[Glex]

Well at least you're still getting PBs with rest-pause on chest. Might help you break through the barrier That was a particularly roller coasteresque session, stop making it so hard on yourself, lol.

 

[Palmetto]

Looking good Rock. If you are feeling stuck on bench, maybe throw in some DB presses. They usually help to get through that wall. Looking good other than that. Killer session w/ a lot of excersizes.

 

[fallen]

Rock going for a record on movements lol. Congrats on all the PB's those are great keep it up Rocky

 

[Bulkboy]

that last session is awesome rocky, solid close grip pressing and those deadlifts are really strong

 

[miamiracing]

hey dude,

nice session! looks like your quads really wanna bother you..
need to figure something out there..

miami

 

[Hypocrisy86]

dude thats alot of exercises to do..
alot!!
Id probably have a brain fart after 80% of those man..
dont worry bout them Deads Rocky it'll get better!!

 

[Rocky]

Glex - Yeah I'm hoping the rest pause might help aswell - we shall see.

Palm - Cheers bud. I do do DB presses. I rotate between BB and DB each session.

Fallen - lol. Yeah it does look a lot. But I don't do so many sets of each exercise. It balances itself out somewhere I think.

Bulkboy - Thanks. Yeah my CG went up on last times poor showing. Wish I'd got a couple more on deads though. Hopefully next time.

miamiracing - Yeah, you're not wrong. Gonna have to find something to attack those quads with.

Hypo - lol. I don't know about the brain fart but I get close to shitting myself.

 

[Hypocrisy86]

Hypo - lol. I don't know about the brain fart but I get close to shitting myself.

Brain farts are like brain freeze
but it makes you do a single instant facial retardation face
and you make a retard noise like homers "doh"
once you recoop from it your like WTF?

 

[SerbMarko]

80 min session lol your nuts

 

[Dstan]

nice deadlifts dude and good incline benching. If you've inclined benched for awhile before u flat benched then one day just do flat bench and u might actually lift more than you ever have. I saw one thing where this guy said to incline first for like awhile, that your bench would suffer after u inclined, but after doing it for several weeks just do flat bench and u'd be stronger. I just do alot of tricep work and have a heavy day and a light day for benching but i'm sure u know alot about getting stronger anyways i can tell from ur log that u do lol.

 

[Rocky]

Serb - Yeah always trying to keep the time down and intensity up!

Dstan - Yeah that's what I'm hoping for. Seeing as incline is the harder bench lift I hope that by having concentrated on it it will transfer to greater gains when reverting to flat - we'll see. Thanks for checking in!