Rocky's Log - King of the Jim

[miamiracing]

solid session for sure rocko,
hope your back is well

 

[Tunen]

Good choice to save your back again. But you have to be careful with the leg-press though. You could injure yourself even worse in that one if your pelvis is forced to tilt in the bottom position. Watch the ROM and keep it relatively short

 

[Rocky]

Bulky - Thanks man. Yeah I'm hoping that by upping the intensity on the exercises Iam doing by getting it done quicker will help a little too!

Prince - My chest and legs are weak areas for me so on leg day I throw in a chest move at the end and on chest day I throw in a leg move at the end to get a bit more frequency on them both!

kr - lol! Ain't nothing shabby about your delts my man!

miami -Thanks mate. It seems to be getting a bit better I think.

Tunen - Thanks for the tip, to be honest I do use a shorter ROM anyway because of the way the machine is set up and the seat is quite rickety so I don't like to go too deep for that reason!

 

[PrinceVegeta]

oh ok understood!well ur chest doesn't look weak to me!how is ur back feeling?

 

[Glex]

Careful with that back Rockito, it's good that you're taking it slow. Even if you lose some strength we all know your intensity isn't going to change! Same thing with these workouts; non-aggravating workouts can be...well...aggravating, but you're making the best of it!

 

[Rocky]

Well had another physio session today. My back has really ased up this past few days so he wanted me to try doing some of the moves that aggravated it to see how much of an effect it had. Using light weight of course. So I threw in a couple of the exercises in my session later on. Here it was:

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 2
120kg (265lb) x 2
Then upped the incline a little: 90kg (200lb) x 6 - fack this was hard!
Upped the incline some more: 90kg (200lb) x 4!

Pec Dec
65kg (145lb) x 10
80kg (180lb) x 6
80kg (180lb) x 7 - lost some strength on this move.

SUPERSET WITH

Lying DB Pullovers
37.5kg (84lb) x 12
45kg (100lb) x 10

U/H Chins
x 10
w/17.5kg (40lb) x 8
w/20kg (45lb) x 3 - was knackered already!

Sumo Deads - thought I'd give them a try - light weight.
80kg (180lb) x 10
120kg (265lb) x 3 - grip failed on this weight!?!
120kg (265lb) x 8
140kg (310lb) x 8 - felt ok on back. Will hopefully steadily increase this.

O/H Bent BB Rows - again keeping it light to gauge my back.
60kg (135lb) x 10
80kg (180lb) x 8
80kg (180lb) x 8 - felt ok again.

Rev Grip C/G Bench
60kg (135lb) x 10
85kg (190lb) x 8 - P.B.
90kg (200lb) x 4 - P.B.

SUPERSET WITH

Lat Pulldown
80kg (180lb) x 10
102.5kg (225lb) x 10
102.5kg (225lb) x 7.5 -

Smith Front Squat
60kg (135lb) x 10
90kg (200lb) x 6
110kg (240lb) x 2
Was gonna do 120kg but didn't want to push it on my first try with these exercises and do my back in again. Just testing the water.

Seated Overhead Cable Tri Ex
50kg (110lb) x 10
75kg (165lb) x 10 - P.B.
75kg (165lb) x 10

And that was it. 10 exercises and done in 65 mins. Pleased that my back held up (see how it feels tomorrow morning though!) The last exercise I'm gonna have to knock on the head - the weight pulls me back even though my tris can take it. Curse my light bodyweight!

 

[PrinceVegeta]

nice session there rocky!good to see doing rows again man!strong cable tri ext man!hope u wake up tommorow with no to little pain man!

 

[pGhi]

Hard and long session! Prince might be true about that pain thing

 

[Hypocrisy86]

Damn you and your incredible feat of strength..
those deads are good, light weight? nooo!, thats good weight man!

 

[Dstan]

woah dude ur trying sumo deads now that's crazy i haven't really ever tried them i might start giving them a try. Long session man it wore me out looking at it haha heavy weight on that reverse grip bench man. Overall nice session as always.

 

[Braaq]

Nice sumo's and reverse grip benches bro, is the back getting better now? Looks like it with this workout.

 

[knight_rider]

good session, great to see you on the comeback, get into it

 

[Tunen]

Good to see you doing sumo's I'd skip the BOR though. Just unnecessarily stressful. There are lots of ways to row while avoiding stressing the lumbar area.

I X's me finge's sexy

 

[philosopher]

Nice session rocko.

 

[Turkish1530]

^^^^second that rocko, as always impressive lifts

 

[Rocky]

Thanks fellas. Felt good to get back to doing some staple lifts again without having to stop halfway through and then pay the price for the next few days.

EVERYONE! - No back pain at all today.

Got legs and shoulders again tomorrow. Might play safe and stick with a couple of low rep front squats before getting back to regular squatting and the shoulder presses I'll work back up to my 105kg smith presses I think rather than jumping right back in (besides probably won't be able to do that weight after the lay off anyway!)

Dstan - I got into the sumos after reading Tunen's log - they're less stressful on the back which is definately a good thing for me. I'll have to work the weight up though - that was my first time trying them!

Tunen - Any suggestions on rowing alternatives as on the cable machine I can do the full stack for about 20+ reps on seated row, the DB's only go up to 45kg (100lb) so that means high rep DB rowing. I already do underhand chins. Any ideas would be gratefully received!

Anyhoo, I'll post up tomorrows session once completed!

 

[Turkish1530]

NO BACK PAIN 2DAY!!!!!!!!! i'll be waiting for ur legs and shoulders session bro

 

[Bulkboy]

that last session looks awesome rock, great benching and just overall incredible work im glad ur back is feeling better, just play safe for awhile until ur sure its totally recovered. great weight on the sumo deads too, and first time ever for u and just recovering work, lol thats what i do for my max work set

 

[Rocky]

Back still ok! Woo-hoo!

Went in for my session today. Still playing safe with all the exercises I have brought back in and this is how it went:

Smith Lunge
90kg (200lb) x 10
120kg (265lb) x 10
150kg (330lb) x 8 - felt fine on back. I'll start bumping this up each session again!

Front Squat
90kg (200lb) x 6
110kg (240lb) x 5 - felt ok.
120kg (265lb) x 3 - just to see how it feels - not bad.

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

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
240kg (530lb) x 8
240kg (530lb) x 8
Drop Sets: 200kg x 8, 180kg x 8, 140kg x 8, 120kg x 8, 90kg x 15

Leg Ex
80kg (180lb) x 10
Single Leg Ex
57.5kg (130lb) x 8
60kg (135lb) x 8

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

ROTATOR CUFF WORK

Smith Military
50kg (110lb) x 10
70kg (155lb) x 10
80kg (180lb) x 10 - felt fine on back - start working the weight back up on this too.

Prone B/Over Laterals
15kg (33lb) x 10
20kg (45lb) x 10
22.5kg (50lb) x 10

C & J - just for the hell of it!
50kg (110lb)
60kg (135lb)
70kg (155lb)
80kg (180lb) - P.B.
90kg (200lb) - got it to shoulders but was wary about getting it up above head so bailed it. I have to work on my form with this, I use to much pushing rather than technique!

EZ BB Curls
30kg (66lb) x 10
40kg (90lb) x 10
50kg (110lb) x 10 -taking it easy.

DB Hammers across the body
17.5kg (40lb) x 8
17.5kg (40lb) x 8
17.5kg (40lb) x 8

SUPERSET WITH

Power Shrugs
100kg (220lb) x 10
140kg (310lb) x 10
170kg (375lb) x 10 - easy does it. Felt fine again. Bump this up again next time.

All done in about 70 mins or under.Didn't do anything for chest as it was still sore from last session. Really pleased with this session. Not using my biggest weights by a long shot but the fact it didn't seem to aggravte my back si what I'm most pleased about. Hopefully it'll be fine tomorrow again. Fingers crossed I'm getting back to strength again and will be able to start upping the weight!

 

[miamiracing]

crazy leg workout rocky,

seated alf raises are crazy dude