Rocky's Log - King of the Jim

[PrizeFighteR]

everything is looking real impressive per usual...how you like those pendlay rows?

 

[philosopher]

Still getting new PB's, your the treu king of PB's

 

[PrinceVegeta]

Awesome session man!!! king of the PB's!Muscle Mecca aint got shit on you boy!

 

[MaKaVeLi]

that's amazing how you keep getting those PBs! Impressive session once again... worth mention are those pull-overs, lying extensions and chins...great stuff

 

[Glex]

Hey, King of Peanut Butter...it's PBs, not PB's

 

[ordinary]

Nice Rock! Some really nice lifts in the last workout! Maybe already asked, but what are Pendlay rows? Way to burn those tris at the end.

 

[Rocky]

Thanks once again for the comments guys. As always you inspire me to want to best myself every time I hit the iron!!

Original - Pendlay rows:

http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/

Use much less weight than conventional bent rows.

Tunen - My white Charles Glass - benching going nicely.

The protocol could be a bit upset over the next couple of weeks as from next week I'm away for a fornight only back at weekends and no access to free weights. So it's gonna be a bit mucked up.

Anyway - onto today's session. Tris' were still really sore from the last session - that superset is hard!!

Here it was:

Smith Lunge
100kg (220lb) x 10
140kg (310lb) x 8
185kg (410lb) x 8 - damn this was hard!

Smith Front Squat
110kg (240lb) x 5
110kg (240lb) x 5 - was gonna do 5x5 but we decided to do some clean & presses so didn't want to wear myself out too much.

Smith Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
260kg (575lb) x 6 - equal PB but better ROM
DROP SET: 230 x 6, 200 x 6, 170 x 6, 140 x 6, 100 x 8 - no rest between sets.

ROTATOR CUFF WORK

DB Military
22.5kg (50lb) x 10
32.5kg (70lb) x 10
32.5kg (70lb) x 6 - wtf?!?

Clean & Press
50kg (110lb) x 6
60kg (135lb) x 6
70kg (155lb) x 2
80kg (180lb) x 1

Straight BB Curl
40kg (90lb) x 10
50kg (110lb) x 8
55kg (120lb) x 6

Incline Hanging Spider Curls
30kg (66lb) x 10
35kg (77lb) x 10

Power Shrugs
160kg (352lb) x 10
225kg (496lb) x 5 - bar was slipping
225kg (496lb) x 8 - that's better.

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 - fine - but damn my tris ache!

X-Body DB Hammer Curls
22.5kg (50lb) x 10 - P.B.
25kg (55lb) x 6 - P.B. - did these just to have a PB for the session!

Not bad a session. Pretty pleased. All done in 75 mins!

 

[ordinary]

Huge session Rock! Those smith lunges are awesome!!! Thanks for the link also...

 

[Braaq]

Awesome sesssion bro, way to make me look like a bitch with those smith lunges. You are indeed the king of that lift, also good all around workout. Nice to see you getting back to your older way of training with the back being better. Keep the PB's coming.

 

[Lionheart]

Strong workout Rocko..those lunges are just nuts

 

[Hypocrisy86]

huge session Rocky, Bench pressings going smoothly
lots of sets there man. dont worries bout them DB military presses
focus on killing the weights bro, over all for a 75min workout thats some fucking huge ass kicking !

 

[Mikew]

Way to go on those lunges mate!

 

[mexiFRO]

Good sessions bro!

 

[Rocky]

Thanks for the feedback fellas. Hoping to get back to my best of over 200kg on the lunges.

That was probably the last session I'll be posting for a week or so as I don't think I'm gonna get to train on Sunday as planned and will have to be Monday using machines - as will be the case all week - shit machines at that!

I'm away on a course so next proper session will be next weekend.

 

[Tunen]

Thanks for the feedback fellas. Hoping to get back to my best of over 200kg on the lunges.

That was probably the last session I'll be posting for a week or so as I don't think I'm gonna get to train on Sunday as planned and will have to be Monday using machines - as will be the case all week - shit machines at that!

I'm away on a course so next proper session will be next weekend.

major bummer

But what the hell you'll be back in business in no time

 

[samutown]

Do you always do the lunges before or instead of squats?

 

[PrinceVegeta]

Awesome session man! strong as usual

 

[high_five]

Great session yesterday bro.

 

[PrizeFighteR]

smith lunges!

sucks about not being able to get some sessions in...don't let it get ya down Rocky!

 

[miamiracing]

good work bud, looks like you getting a big bull in your old years