Rocky's Log - King of the Jim

[Maxmonzter]

very nice dips, you always kinda gets p.b must be that intensity of yours
pretty scary about that leg press, not really safe
must have been a killer workout with all those sets

 

[Hypocrisy86]

hey, dont worry bout the grip
i have that problem to, do grip exercises, with DB,s reverse slow curls etc
helps, your wrist will get big too.
70mins, is a long time, for all of that, i hope you didnt run from
station to station hhaaha, like some people. the decline bench is looking good
hope your back gets better Rocko!

 

[Big VIC]

good job mr rocko and dont worry about your chest im still weaker then you that must say alot about my chest but keep up the good work and nice job on the lat pull downs and the dips

 

[Tunen]

Sweet session rock

If you want to break through a plateau in the bench I'll be happy to help you with a protocol

PS- A bigger bench will surely up your strength in other pressing moves.

 

[philosopher]

Solid session m8. Do you lose your grip often..? Otherwise you could add some grip exercises.

 

[Lionheart]

Nice decline presses and especially dips are awesome!

 

[The Sheriff]

very nice dips, big time volume too!

 

[Rocky]

Max - Thanks man. Yeah I like to train hard (for me anyway) na dup the ante!

Hypo - I was doing some grip work for a while (pinches, hanging grip work and stuff) but have gotten a little lax since the back probs so will have to get into doing it again!

Vik - I just feel my bench is weak compared to some of my other lifts, my strength doesn't seem balanced and my upper chest is really poor!

Tunen - Protocol me up big guy! I#ve tried a few things and seem to stay around the same (admittedly my BB bench has improved, but DB incline and incline in general is shite!)

Philo - Grip has often been an issue but normally with heavier weight than this. It could be down to the fact I've been using such lighter weight on pulling movements from the back probs and as a result my grip strength has dissipated aswell.

Lionheart - Thanks buddy. It seems only my lower chest has any sort of muscle fibres!!

The Sheriff - Thanks man. Dips have always been a favourite of mine!

 

[Rocky]

My abs are really aching today!?!

 

[philosopher]

My abs are really aching today!?!

Your getting old rocko. Except it

 

[miamiracing]

nice session rocko, your chest strengh is amazing (even if you keep say'in its girly) and don't worry about the grip..sometimes you have those days...

 

[Hypocrisy86]

Rocky, jacking off with both left and right arms, is good for wrist strengthening
plus if you force the wrist to be straight

 

[Rocky]

Philo - I know I'm getting old. I'm still in my 20's though (just!!)

Miami - Thanks man. Just feel like I've been stuck at the same weight on DB bench for so long!

Hypo - I don't jack off...

Anyhoo onto my todays session. Hoping birthday vibes would work their way into my motivation. Here it was:

Smith Squat
90kg (200lb) x 8
110kg (240lb) x 20 - breathing squat
130kg (285lb) x 4
150kg (330lb) x 1
155kg (340lb) x 1 - back fine!

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

Standing Calf Raise
130kg (285lb) x 15
170kg (375lb) x 12
210kg (465lb) x 8
DROP SET:
240kg (530lb) x 5, 210kg x 5, 170kg x 5, 150kg x 5, 130kg x 5, 90kg x 10

Leg Ex
102.5kg (225lb) x 10
Single Leg
70kg (155lb) x 6
70kg (155lb) x 6

Leg Curl
80kg (180lb) x 10
102.5kg (225lb) x 8
102.5kg (225lb) x 8

ROTATOR CUFF WORK

Standing Military Press
40kg (90lb) x 10
60kg (135lb) x 10
65kg (145lb) x 5

DB Seated Military
22.5kg (50lb) x 10
32.5kg (70lb) x 8
35kg (77lb) x 2 awkward 1st rep took about 5 secs to press so was spent!!

SUPERSET With

Standing Alt DB Curls
20kg (45lb) x 10
27.5kg (60lb) x 8
27.5kg (60lb) x 6

GIANT SET: Lying Upright Cable Row/Lying Cable Curl/Seated Chest Press

Lying Cable Upright Row
80kg (180lb) x 10
102.5kg (225lb) x 8
102.5kg (225lb) x 8

Lying Cable Curl
60kg (135lb) x 10
80kg (180lb) x 6 - P.B.
80kg (180lb) x 6

Seated Chest Press
75kg (165lb) x 8
95kg (210lb) x 3

Ran out of time! Had to pick litttl'un up! Took about 65-70 mins then done.

 

[Lionheart]

You run out of time??How much there was left
I tell you rocco ,those sessions would kill me

 

[Basebodyfitnesspaul]

Sorry i haven't posted for a while Rocky, i've been really lazy as of late. Anyway, just had a brief look over some of your recent sessions and dayum, high volume king or what? The most scary thing is the fact that you keep hitting big numbers throughout the mammoth sessions. Good job bud. Glad to hear that you're coping with your back a lil bettewr now too man.

Base

 

[Tunen]

That's one helluva calf WO man

Props for staying within reasonable poundages on them squats

 

[philosopher]

Big volume Rocko. Looks like your lower back is not holding you back much atm.

 

[Bulkboy]

awesome to be back in the log section and c ure still going at it rocko, great motivation for sure, im delighted to hear that ure back isnt holding u back m8
those squats are great, standing mp and db curls are awesome. keep it up!

 

[Tunen]

what's your 1RM on the bench?

 

[Rocky]

Lionheart - lol. I only had last set of seated chest press to do but didn't have time!

Baseball - Good to see you back in here & posting your own log again! It never feels as much work as it looks when I write it up!

Tunen - I've really taken to the calf drop sets-incorporating them on other exercises too now. My 1 rep max was 140kg but that was before the back probs and now I can just muster 130kg.

Philo - fingers crossed my back isn't causing me any probs so hopefully onwards and upwards from here!

Bulky - Good to see you in the log section. Thanks for the words! Make sure you stay regular.

Right, onto todays session. 70 mins again and got it done too. Starting with my usual bench shoddiness, but my last set was kinda fun...

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 7
100kg (220lb) x 6
110kg (240lb) x 5
120kg (265lb) x 3 (wanted 4)
130kg (285lb) x 1
135kg (300lb) x fail. Stupid weak pecs.
60kg (135lb) x 50

Pec Dec
62.5kg (140lb) x 10
85kg (190lb) x 5
85kg (190lb) x 4

Lying Pullover
DB: 40kg (90lb) x 10
BB: 55kg (120lb) x 6 - wasn't into it.

U/H Chins
x 10
w/22.5kg (50lb) x 7.5
w/22.5kg (50lb) x 4 - spent! then bodyweight to fail

Sumo Deads
100kg (220lb) x 8
140kg (310lb) x 6 - grip!
170kg (375lb) x 6 - back fine but lift off was hard. Could feel ache in lower back.

T-Bar Row - 1st time since back probs
75kg (165lb) x 10
100kg (220lb) x 10
105kg (230lb) x 8

Smith Rev Grip C/G Bench
70kg (155lb) x 10
95kg (210lb) x 6 - P.B.
95kg (210lb) x 7 - P.B.

SUPERSET WITH

Seated High Cable 1 Arm Row
60kg (135lb) x 10
80kg (180lb) x 8 - P.B.
82.5kg (185lb) x 8 - P.B.

DB Skullcrushers
37.5kg (82lb) x 10
45kg (100lb) x 12 - heaviest DB we got.
45kg (100lb) x 8 - rushed 2nd set a bit.

Not too bad. Still arsed off about my bloody benching. Everythinbg else was ok though.