Rocky's Log - King of the Jim

[fallen]

damn sux bout your neck Rock but it is crazy that you are still pumping out P.B's like nothing good job

 

[Bulkboy]

great session rocko, ur lunges are just plain crazy!!! good to see ur doing standing mp how did u like it?

how is that chest press? is it the one markus ruhl uses in MIG? we have one like that at our gym and it is awesom for sure, heavy as fuck...

 

[Turkish1530]

nice pic there brother, looking pretty dam lean, when are u gonna post sum new pictures up, i'm sure u have sum great improvements since ur last pics.... btw as always a great workout, a few pb's in there, not as many as usual but still a great workout

 

[Chesticles]

You need to build up on those DB militaries Rock, but it can be iffy, I can go from pressing the 80's one week to barely being able to press the 50's the next.

Huge calve raise to sexy man

 

[Rocky]

beau - Thanks buddy. Some of the lifts have been up and down. I've deliberately stayed light on a few of them cos of my back issues, but I'm pleased with the high rep deads!

fallen - What's up with my neck? Apart from it's giraffe-like length! I had back probs if that's what you were referring to! Thanks for stopping by. I think the PB's will be a little less frequent for a while...but I'll get it back.

Bulky - Thanks man. I do love my lunges. Played it safe though cos it puts a lot of pressure on my lower back. I've been doing the standing military for a while now. I quite like it. Good cos of the need for using all the stabilising muscles to support. I don't know what machine Ruhl uses but I doubt it's the same one - ht emachines at our gym are shit, but this one is just really heavy!

Turkish - Nah the PB's are a little less frequent at the mo while I'm working my back up again. Yeah I'm still pretty lean. Difficult to tell if there's much difference in size. I'll try to get some nbew pics soon! Thanks buddy.

Chesty - Yeah my DB military's were at 90lb just a few weeks ago but they've slipped back loads. It's the same on the smith which is quite frustrating! I'll keep pluggin away though!
And thanks.

 

[fallen]

ha ha back, neck it's all connected lol I love your giraffe neck good for....well you know what it's good for

 

[Rocky]

ha ha back, neck it's all connected lol I love your giraffe neck good for....well you know what it's good for

Well here the next session. Wasn't gonna do Romanians cos my back was a little sore and my quads are still really feeling it from the front squats but I thought fuck it and had a go and it wasn't too bad. Here was the session:

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 10
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 2.5 - arse! Couldn't quite get it!
90kg (200lb) x 10

Pec Dec
70kg (155lb) x 10
92.5kg (205lb) x 5 - P.B.
92.5kg (205lb) x 4

Lying DB Pullover
45kg (100lb) x 15

Romanian DL
100kg (220lb) x 10
140kg (310lb) x 7 - grip.
160kg (352lb) x 10 - P.B. for reps

BB Bent Row
80kg (180lb) x 10
100kg (220lb) x 10
110kg (240lb) x 8

U/H Chins
x 10
w/10kg (22lb) x 5.5 - fried after the rows
w/10kg (22lb) x 5 - weak as piss.

Smith Rev. Grip C/G Bench
60kg (135lb) x 10
80kg (180lb) x 6
80kg (180lb) x 6 - P.B. cos not done it before. Harder than normal grip but hopefully will involve upper chest a little too.

DB Skullcrusher
45kg (100lb) x 8
45kg (100lb) x 10 - better but still

Not too bad a session I suppose. Felt good after. Was hoping to get a couple more reps on RDL but it was harder than I expected.

 

[Bulkboy]

great session rocko, those romanian deadlifts are awesome, just be careful with the back bro dont sweat the benching, u did some great work there, 120kg for any reps is strong

i thought the reverse grip bench was a tricep movement??!! if it involves upper i have to consider it too...

 

[onebigeric]

Wars, wars, and more wars....just the usual from you, Rocky. Those Romanian Deads were supreme, and it's always good to see your crazy good pullovers. Your volume is as maniacal as ever; looks like I need to catch up

 

[lifterdead]

Nice log, good numbers.

What the hell is a Romainian Deadlift? You lift goats?

 

[Pickle]

nice session rocky. Good deadlift weight considering all the gayness its had recently. Good weight anyway really!

Nice bench too mate I love the multiple sets of 3 rep heavy stuff. Brutal.

 

[miamiracing]

yo wassup rocko!

man you still knocking those p.b.'s even with a broken back
congrats for that! must feel awesome

miami

 

[Rocky]

Bulky - Thanks man. Regarding the reverse grip bench. I just read that doing bench with that grip (and with a wider than shoulder grip on the bar too) activates 27% more of the upper chest so might be worth considering if it's lacking!

onebigeric - You have nothing to catch up with in here! Glad you are able to stop by my law upholding brother!

lifterdead - lol. No a Romanian deadlift is what you'd think a stif-leg would be in that you keep the legs rigid (but not locked out) and bend from the hips with your back flat till you feel the pull in your hams. Or use goats if you prefer!

Pickle - Yeah I'm really trying to force my pecs to grow and using the smith seems to be helping. Working the dead weight back up slowly but surely.

miami - Yep I keep pushing. Ain;t gonna let no broken back rule me!

 

[lifterdead]

aha.


Thanks!

 

[KingDeadlift]

why are you so strong rocky


im jeeeeealousssssssssss

 

[Rocky]

lifter - no worries.

KD - You've got plenty of strength of your own good buddy! Thanks for the words!

Anyhoo...todays session. Wasn't really up for it, and the thought of doing 20 rep breathing squats didn't exactly fill me with joy. Not to mention my ipod is all screwed up so I was intermittently listening to the banal rubbish filtering through the speakers in the cardio section. Awful, awful music with the inspiational and motivational boost of narcolepsy.

But it wasn't too bad a session. Here it was:

Smith Squat
80kg (180lb) x 6
115kg (253lb) x 20 - breathing squat! - P.B. not as harsh as I was expecting
135kg (300lb) x 1
155kg (340lb) x 1
165kg (363lb) x 1 - P.B. Getting closer!

GIANT SET: Leg Ex/Leg Curl/Seated Calf Raise

Leg Ex
80kg (180lb) x 10
102.5kg (225lb) x 15
102.5kg (225lb) x 15
102.5kg (225lb) x 15

Seated Leg Curl
80kg (180lb) x 10
102.5kg (225lb) x 10
102.5kg (225lb) x 10
102.5kg (225lb) x 10

Seated Calf Raise
140kg (310lb) x 15
190kg (420lb) x 12
240kg (530lb) x 8 - P.B.
240kg (530lb) x 8

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
75kg (165lb) x 10
90kg (200lb) x 8 - better than last time
95kg (210lb) x 4 - hand slipped off - using thumbless grip.

Prone B/Over DB Laterals
17.5kg (38lb) x 10
20kg (45lb) x 10
22.5kg (50lb) x 8

SUPERSET WITH

Side DB Laterals
15kg (33lb) x 10
17.5kg (38lb) x 10
20kg (45lb) x 8

Incline Spider Curl
30kg (66lb) x 10
40kg (90lb) x 8
40kg (90lb) x 10

Cable Rev Curls
45kg (100lb) x 10
62.5kg (140lb) x 8 - P.B.
65kg (145lb) x 4 - P.B. - forearms and grip failed

Power Shrugs
140kg (310lb) x 10
200kg (440lb) x 10
210kg (462lb) x 10 - easing back in - back held up fine.

Smith Drag Curls
60kg (135lb) x 10
70kg (155lb) x 8

Seated Chest Press
60kg (135lb) x 10
80kg (180lb) x 7 - P.B.
82.5kg (185lb) x 4 - P.B.

Job done. Took about 80 mins. The spider curls were really hard when being strict as no pad to brace arms against for extra support.

 

[Bulkboy]

damn rocky, that session was brutal, insane amount of volume and full of tough exercises ur squats are progressing rapidly i c, putting some more meat on those quads huh?

im really impressed by ur shoulder strenght! that smith military is awesome, and following that up with some insane laterals, bicep work is strong as hell too, and dont even get me started on those shrugs!!! overall awesome work as ive come to expect in this log by now

 

[onebigeric]

Not to mention my ipod is all screwed up so I was intermittently listening to the banal rubbish filtering through the speakers in the cardio section. Awful, awful music with the inspiational and motivational boost of narcolepsy.

But it wasn't too bad a session-understatement of the week

Ugh, I feel you on the crap they pass for music in gyms worldwide R&B interspread with Rap and a few 50's tracks for good measure. It's like a friggin mental enema in reverse, and I don't even know what that is.

Wars as usual, fellow enforcer of 'da law Your seated calf raises are i-n-s-a-n-e, as is your pacing to have all this done in 80 mins! I feel you on those spider curls; I've just never really been a fan of 'em.

To you sir, a tip of the hat

 

[Rocky]

Bulky - Thanks buddy! Yeah the quad strength is coming up slowly but surely. Still looking toards evetually hitting the 400lb mark (hopefully!) I was pleased with the smith military - last week I only got 3 reps at 90kg having been getting that with over 100kg fairly recently but the back injury scuppered my progress a little so I'm hopefully getting it back again.

eric - Indeed, the music shoddiness that they pump into the gyms is inexcuseable at any time! I know what you mean with the spider curls - I didn;'t like them much either, just did them for a change of scenery, don't think they'll become a regular fixture.

 

[Rocky]

Here I am!

Well I'm slowly getting back to max weight on exercises since my back problem. I'm not having any issues with my back now which is good but I'm still working my way up to max weight slowly on back work, but it's coming. Here was todays!

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
45kg (100lb) x 6 - equal P.B. - still can't break it.
45kg (100lb) x 3
40kg (90lb) x 8

Decline BB Press
80kg (180lb) x 10
110kg (240lb) x 4 - same as last time.
110kg (240lb) x 4
110kg (240lb) x 3 - didn't feel safe without spotter.

Lying DB Pullover
45kg (100lb) x 15

Deads
100kg (220lb) x 10
140kg (310lb) x 7 - grip.
170kg (375lb) x 8 - P.B. for reps - could have got 10 really.

T-Bar Row in corner
90kg (200lb) x 10
125kg (275lb) x 10
130kg (285lb) x 8 - joint PB

Lat Pulldown
80kg (180lb) x 10
102.5kg (225lb) x 9
102.5kg (225lb) x 8

Dips
w/25kg (55lb) x 10
w/50kg (110lb) x 6 - awkward with new belt.
w/50kg (110lb) x 8

Rev Grip Tri Pushdown
50kg (110lb) x 10
60kg (135lb) x 10
70kg (155lb) x 6

SUPERSET WITH

Seated Leg Press
150kg (330lb) x 12
SINGLE LEG
110kg (240lb) x 8
150kg (330lb) x 8 - P.B.

And that was it. All done in 65 mins.