Rocky's Log - King of the Jim

[Rageking]

as usual another solid session from the great rocky
bench is lookin great man

 

[Big VIC]

Nice pbs rocko keep up the good work buddy and sorry to hear that your back is hurting.

 

[jornT]

I tried to search for your workouts, but in the last 5 pages I found like 1, between all the ass kissing.

How's evo, killer?

 

[MaKaVeLi]

Looking at your log after all this time it's good to see you're still hitting those PBs!! I'll be following your log again for some of that good ol dose of british inspiration

 

[philosopher]

Rocko is the PB king. Solid work as always m8

 

[Bulkboy]

damn looks like ur bench is shooting up again man! good stuff, and great chinups, and that tricep work is superb

 

[PrizeFighteR]

Your "weak pecs"jerkoff1 seem to be coming along nicely. Can't wait to see putting up some PBs on there! Nice job on the chin ups my man

 

[Rocky]

Well thanks to everyone for all the comments! Always keeps me inspired to push that little bit more knowing I have to put it all up in here and not wanting to dissappoint!

Well training on my own today and my back still isn't great. Realised that apart from the 260kg being too heavy for my light frame I'd accidentally put up 280kg on my first main set! No wonder I'm suffering now. Anyway decided to keep it light everywhere today and this was how it went:

Smith Lunge
100kg (220lb) x 10
140kg (310lb) x 5
140kg (310lb) x 5
140kg (310lb) x 5
140kg (310lb) x 5
140kg (310lb) x 5 - easy peasy.

Seated Calf Raises
140kg (310lb) x 15
200kg (440lb) x 12
260kg (573lb) x 6 - really awkward getting knees under the bar
DROP SET: 230kg x 5, 200kg x 5, 170kg x 5, 140kg x 5, 100kg x 15

ROTATOR CUFF WORK

Smith Military - lightweight
50kg (110lb) x 10
75kg (165lb) x 12
80kg (180lb) x 10

B/Over DB Laterals
17.5kg (40lb) x 10
20kg (45lb) x 10
22.5kg (50lb) x 10

SUPERSET WITH

EZ Curl
45kg (100lb) x 10
65kg (145lb) x 5 - P.B. had to get 1 PB in a session!
65kg (145lb) x 3 - spent!

DB CC's - Pyramid up and down with minimal rest
20kg (45lb) x 8
17.5kg (40lb) x 8
15kg (33lb) x 8
12.5kg (28lb) x 8
10kg (22lb) x 8
12.5kg (28lb) x 8
15kg (33lb) x 8
17.5kg (40lb) x 8
20kg (45lb) x 8

Flat Bench - DE
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 - easy. 10 secs rest between sets.

That was it. Would usually have done front squats but cos it was doing a warm up set on them which was the straw which broke the horses (Rocky's) back last time I thought better of it. Hopefully I'll be alright for sumos next session...we'll see.

 

[ordinary]

Rocky... way to kill those lunges bro... huge and then hittin the military heavy too... and last but not least a PB on the curls. Well I give you a gold star today for your efforts. Don't let it go to your head... I do have a question... how do you get 573 lbs on a seated calf machine??? I think I could only fit 6 plates of 270 on the one at our gym.

 

[Lionheart]

Fukin awesome

 

[Daniel Andersson]

Well thanks to everyone for all the comments! Always keeps me inspired to push that little bit more knowing I have to put it all up in here and not wanting to dissappoint!

Well training on my own today and my back still isn't great. Realised that apart from the 260kg being too heavy for my light frame I'd accidentally put up 280kg on my first main set! No wonder I'm suffering now. Anyway decided to keep it light everywhere today and this was how it went:

Smith Lunge
100kg (220lb) x 10
140kg (310lb) x 5
140kg (310lb) x 5
140kg (310lb) x 5
140kg (310lb) x 5
140kg (310lb) x 5 - easy peasy.

Seated Calf Raises
140kg (310lb) x 15
200kg (440lb) x 12
260kg (573lb) x 6 - really awkward getting knees under the bar
DROP SET: 230kg x 5, 200kg x 5, 170kg x 5, 140kg x 5, 100kg x 15

ROTATOR CUFF WORK

Smith Military - lightweight
50kg (110lb) x 10
75kg (165lb) x 12
80kg (180lb) x 10

B/Over DB Laterals
17.5kg (40lb) x 10
20kg (45lb) x 10
22.5kg (50lb) x 10

SUPERSET WITH

EZ Curl
45kg (100lb) x 10
65kg (145lb) x 5 - P.B. had to get 1 PB in a session!
65kg (145lb) x 3 - spent!

DB CC's - Pyramid up and down with minimal rest
20kg (45lb) x 8
17.5kg (40lb) x 8
15kg (33lb) x 8
12.5kg (28lb) x 8
10kg (22lb) x 8
12.5kg (28lb) x 8
15kg (33lb) x 8
17.5kg (40lb) x 8
20kg (45lb) x 8

Flat Bench - DE
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 - easy. 10 secs rest between sets.

That was it. Would usually have done front squats but cos it was doing a warm up set on them which was the straw which broke the horses (Rocky's) back last time I thought better of it. Hopefully I'll be alright for sumos next session...we'll see.

weeeha!..that was a workout...damn

 

[Bulkboy]

amazing workout rocko! smith lunges are ridicolous, i dont understand how u can use such weight for that exercise, i think 80 kg is fucking brutal for bb lunges:S great ez curls, really solid weight for that one and repping out 80 kg in the mp is also awesome find it pretty sick that u have the energy left for upper body like that after doing legs, i always find i have nothing left in me after a quad day:/

 

[PrizeFighteR]

Those smith lunges are awesome. I think I might give them a try next time...maybe 60 kgs?

good job on the ez curls and bench as always rocky

 

[Rageking]

whew got in that PB, i was getting worried about your greatness rocko

 

[Rocky]

Ordinary - Thanks buddy. Our gym is pretty shite so we don't have a dedicated seated calf raise machine. I have to do them using the smith rack - sat on a seat with a blaock and then the bar on my thighs just above the knee - it's awkward but it's all I got!

Lion - Thanks man.

Daniel - Yeah I got into this session - was a bit easier to do more with the lighter weight.

Bulky - I don't get my lunges either - wish my squats were as strong! Thanks for the comments buddy.

Prize - Lunges are the way to go my man - try them and learn to love them!

Rage - Got to get at least one each session!

 

[Tunen]

Lunges = sexy bum

EOD

 

[PrinceVegeta]

awesome workout man....take care of the back!

 

[ordinary]

Rocky, Macgyver would be pround... a little duct tape and some chewing gum and we can make any lift possible. That totally sucks that they don't even have a seated calf machine. Another one I don't get is why more gyms don't have a donkey calf machine??? Such a great exercise! Keep it up Rock. Where can I find some pics of you bro... all I have seen is your avatar.

 

[Rocky]

Tunen - You know it!

Prince - Thanks man. Don't worry I am. Not gonna have the same probs as last time!

Ordinary - Thanks buddy! Have to make the most of the equipment you have! It does suck the complete lack of gear to work with though!
There are some old pics of me in the pictures thread somewhere - if you do a search you'll be able to dig them up! I need to do some new ones - those old ones are months old!

Next session tomorrow!

 

[miamiracing]

nice workout buddy, but whats wrong with you? just one p.b.?