Rocky's Log - King of the Jim

[Bulkboy]

updates?

 

[Rocky]

Here I am!!!

Well I've been using the twatty machines at training school and they suck. So wasn't expecting much from my first session using proper weights but it wasn't too bad considering. Here it was my 65 mins worth of workout:

Seated Leg Press
140kg (310lb) x 10
190kg (420lb) x 10
Single Leg Press
130kg (290lb) x 8
135lb (300lb) x 6 - P.B.

Smith Squat
120kg (265lb) x 6
150kg (330lb) x 3
155kg (340lb) x 3 - P.B.
160kg (350lb) x 1

Standing Calf Raise
140kg (310lb) x 15
190kg (420lb) x 10
240kg (530lb) x 7 - P.B.
240kg (530lb) x 7

ROTATOR CUFF WORK

DB Military
20kg (45lb) x 10
27.5kg (60lb) x 10
35kg (82lb) x 7
35kg (82lb) x 4

Push Press
50kg (110lb) x 8
70kg (155lb) x 1
70kg (155lb) x 2

Smith Upright Row
60kg (135lb) x 10
65kg (145lb) x 6 - P.B.

Standing Alt DB Curl
20kg (45lb) x 10
27.5kg (60lb) x 6
27.5kg (60lb) x 6

Rev EZ BB Curl
40kg (90lb) x 8 - P.B.
40kg (90lb) x 8

Ok session. Glad my legs of everything improved but disappointed that my DB military and curls have dropped off so much. Still onward and upward...hopefully, and I still got some PB's out of it.

 

[Beau]

awesome shoulder work rock

 

[Glex]

...but it wasn't too bad considering. Here it was my 65 mins worth of workout:

What are you talking about? That was a terrible workout! Only five PBs

 

[Rageking]

i bet you think it was bad session huh, only 5 PB when most of us struggle for 1 every workout.

 

[Rocky]

Beau37 - Thanks man.

Glex - I know I should be ashmed of myself. I got Maria to flay me when she got home from work as atonement.

rageking - lol, I guess in hindsight again it wasn't so bad. I tend to focus on the negatives rather than the positives so rather than seeing the PB's I saw my DB presses and curls dip in weight!

 

[Clint]

missed this earlier

what a dreadful session. How dare you settle for such repellent PBs

sooner or later those chicken calves much grow, especially with that amount of weight.

ah yes, you and Emerson are equal, never going to know whether your putting up the 90s or 70s, so odd how that works out

Push press is superb along with those ghastly curls of yours

such a dreadful job

 

[Rageking]

rageking - lol, I guess in hindsight again it wasn't so bad. I tend to focus on the negatives rather than the positives so rather than seeing the PB's I saw my DB presses and curls dip in weight!

well i guess that is a good way to train, always look to see where you can improve and never settle for anything but the best

 

[Dstan]

awesome pbs rocky and a good solid workout as usual.

 

[Bulkboy]

and mr pb is back in the game awesome session rocky, nothing more to say than that

 

[Rocky]

Tweak - I know I'm a disgrace to humanity.

rageking - Yeah I guess, but I also find that it's easy to get disheartened, so looking at the positive may benefit me drive a little too!

Dstan & Bulkboy - Thanks guys! I keep plugging away!

Today's session, it was an early one and I had a late night so had to struggle to keep myself in gear but it wasn't too bad. Here it was my 70 or so mins of lifting:

DB Incline
25kg (55lb) x 10
35kg (82lb) x 10
42.5kg (95lb) x 10 - P.B. for reps
45kg (100lb) x 4

BB Decline
80kg (180lb) x 10
110kg (240lb) x 8 (pause at 7)
110kg (240lb) x 8 (pause at 5 & 7)

Deads
100kg (220lb) x 10
150kg (330lb) x 4 - grip
180kg (400lb) x fail!!
180kg (400lb) x 4

T-Bar Row
90kg (200lb) x 10
120kg (265lb) x 5 !?! - grip
120kg (265lb) x 5!?! - grip.

Wide Chins
x 10
w/12.5kg (28lb) x 6
w/12.5kg (28lb) x 6

Lat Pulldown
102.5kg (225lb) x 10
102.5kg (225lb) x 6

Seated EZ BB Tri Ex
40kg (90lb) x 10
55kg (120lb) x 8 - P.B.
55kg (120lb) x 9 - P.B.

Reverse Dips
70kg (155lb) x 10
100kg (220lb) x 8 - P.B.

Lying BB Pullover
40kg (90lb) x 10
55kg (120lb) x 4 - knackered.

PLATE PINCHES
HANGING GRIP WORK

So-so session. Couple of PB's but was disappointed with deads and t-bar as I can do more weight but my grip is proveing to be a limiter. Surprised I failed on the 1st dead attempt, but I am focussing more on lifting with legs so each time I do it even at the same weight is an improvement in my eyes. Gotta sort out my grip though.

 

[Clint]

again, how horrid of you to go out and only achieve a couple shameful PBs

only a meager 10 reps with the 95s on Incline, for shame

deads, t-bars, chins and pulldowns are all absolute rubbish. A child could perform those lifts with least burden then you

work on that grip Dan

in all sincerity, great job all around. Astonishing work every where you look.

I too have always had trouble of driving with the legs on deadlifts, how we have such similarities. In 10 years if I'm at an absolute stagnant in weight gain and ripped to the bone like you, I'll be giving you a ring to say fuck off

Superior job Dan

 

[Bulkboy]

awesome session rocky, the db incline are awesome, 10 reps with 42,5kg is impressive to say the least. the deads are strong for sure, i know what u mean about grip failing cuz i have it like that too. fucking annoying when i know my back can take more but my fucking grip just refuse to hold out

 

[Rageking]

nice session there rock. grip is hard to overcome, and im sure you dont want to look to straps.
im trying to focus on legs more with deadlift too so i feel where ya coming from.
overall solid though

 

[miamiracing]

nice rocky, awesome strengh! deads looking mofo good
ooh and congrats for P.B.'s as always

 

[Rocky]

Weak - Thanks for your words of honesty Clinton. My childlike strength thanks you for your candidness. How dare you offend me by stating we are similar. Look forward to your phonecall in 10 yrs!

Bulkboy - Yeah it's a pisser on the deads. I'm hoping that having dropped back the weight and surpassed my previous best on DB inclines that I'll be able to poke the weight up next time and get past my 6 rep block on the 45's!

rageking - Alas I have already succumbed to the lure of straps. I use them on my main sets for deads and rows - there is no way I'd be able to do my main weight otherwise. I'm trying to bring up my grip to par by doing supplemental work for it but don't want to hinder my deads whilst waiting for them to catch up!

miamiracing - Thanks man. From one PB merchant to another!

 

[Basebodyfitnesspaul]

Hey Rocky, hows things? Sorry i haven't posted in a while, i have kinda been neglecting the forum and i'm going to make a real effoert to get back to regular posting. Some good recent sessions posted on here by you, very impressive.

Base

 

[knight_rider]

good stuff with the chest and deadlifts, are you using straps? should try a karate belt strap, they're the shit. keep up the tough lifting

 

[Rageking]

ah i guess if you do supplemental work straps are fine, i just always feel bad whenever i use em. my grip is real bad so im focusing more on that sometimes, and dont want to use straps because how much my grip needs work.

 

[Glex]

Seated EZ BB Tri Ex
40kg (90lb) x 10
55kg (120lb) x 8 - P.B.
55kg (120lb) x 9 - P.B.

How gay of you to get two PBs in a row on the same exercise at the same weight

Nice workout as always Rocko, and I see you're still breaking chest barriers