Rocky's Log - King of the Jim

[miamiracing]

crazy benching m8..i love it..

 

[Big VIC]

Nice bench and sumo deads rocky

 

[Bulkboy]

great benching as has been said, and those deads are strong as hell, hope the new bench protocol works out well for u man, sure it does

 

[Skeptic]

You sure are a machine rocky!! i wish i had as much volume as you

 

[ordinary]

Great workout! Bench looked awesome and those sumo deads... 400! Awesome! And in 55 mins... well executed!

 

[Hypocrisy86]

great job rocko!

 

[miamiracing]

whats good rocky? let me see some session in here

 

[Glex]

Lookin' great, Rocko. Back bounced...back...and if that benching was easy good on ya!

 

[Rocky]

Thanks fellas. I've got a bit of pain right down low in my back. It doesn't feel muscular though it's right on the bone at the top of my hip. Not sure what's happened there.

Was menat to be training today but my new training partner is away till tonight so gonna hit it tomorrow which is probably just as well so I'll get an extra night rest for me to get this niggle in my back away hopefully.

 

[Maxmonzter]

hope the pain goes away soon enough. can´t wait to see ur crazy numbers
good luck

 

[Lionheart]

That sucks ,i hope the pain goes away.

 

[miamiracing]

humm.. rocky and his lower back... you can write a book about that

hope you felling better soon

 

[Big VIC]

Hope you feel better tom rocko

 

[onebigeric]

I'm sorry to hear about that back injury Rocky, although in the words of Glex it'll take comething like Super-AIDS to slow you down. Here's to hoping you feel better in the morning

 

[Rocky]

Thanks fellas!

Miami - you're not wrong! It seems to be constant!

Anyhoo, I didn't get time to post up yesterday's session but I did it though which is what counts. back had a little soreness low down but it doesn't feel muscular so I played it by ear and it caused me no grief at all. Thought I might have had to split my main set of lunges into 2 x 4 reps but hammered through and got it in 1! Here it was:

Smith Lunges
100kg (220lb) x 10 (per leg)
140kg (310lb) x 8 (per leg)
180kg (400lb) x 8 (per leg) - quads were fried now!

Smith Front Squat
100kg (220lb) x 8
120kg (265lb) x 4
140kg (310lb) x fail. Disappointed but not overly surprised - I was spent!

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
260kg (574lb) x 6 - P.B.
260kg (574lb) x 6

ROTATOR CUFF WORK

Smith Military - light weight in keeping with the protocol
50kg (110lb) x 10
70kg (155lb) x 12
70kg (155lb) x 12

SUPERSET WITH

EZ Curl
45kg (100lb) x 10
60kg (135lb) x 8 - felt good and strong
65kg (145lb) x 3 - P.B. - I think

B/Over Laterals
17.5kg (40lb) x 10
17.5kg (40lb) x 10

SUPERSET WITH

Db Preachers
20kg (45lb) x 8
20kg (45lb) x 8

Rear Shrugs - lightweight
100kg (220lb) x 12
100kg (220lb) x 12

Flat Bench DE - minimum rest
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3 - piece of piss.

All done in just over an hour.

 

[PrizeFighteR]

Gotta love those front squats bro! All that in an hour? Good work as always Rocky

 

[Rageking]

great lunges as usual, just amazing.
only 2 PB maybe the rest of us can catch up

 

[onebigeric]

Those supersets looked positively evil, Rocko; the fact that you're lunging small sized cars doesn't hurt either

Supreme work as usual

 

[Big VIC]

Lunges are impressive and all those pbs are to keep up the goow work rocko

 

[Tunen]

Splendid work indeed. Lunges are off the chain

Take good care of the back Rock. Try sticking a pint-sized plastic bottle between the seat and your lower back when driving.