Rocky's Log - King of the Jim

[Glex]

Hell Rocky, big volume didn't stop you from hitting the heavy weight. Great stuff

 

[Rocky]

Thanks fellas. I won't be not training when I'm away but it just won't be optimum - they have an angled leg press pin stack and that is it for legs - no leg ex or curl. Shoddy.
But I'll make do with what they have and improvise.

samutown - I always do lunges forst on this leg day as I use so much weight I like to gt it done while I'm fresh.
I do regular squats on my other leg day. Thanks for checking out the log.

 

[MaKaVeLi]

those lunges of yours are off the hook, I get the same thing with those darn db presses - suddenly out of nowhere it's at like 80% strength?! The BB curls are pretty big too, whats your pb on those? yet another intense sesh!

 

[Rocky]

Thanks Maka. Yeah don't know what was up with them presses. Oh well.
PB on EZ curls is 65 kg for a few reps (did it a couple of sessions ago) think I've done 60kg with the straight bar for about the same number of reps, but they are strict reps too.

 

[MaKaVeLi]

Thanks Maka. Yeah don't know what was up with them presses. Oh well.
PB on EZ curls is 65 kg for a few reps (did it a couple of sessions ago) think I've done 60kg with the straight bar for about the same number of reps, but they are strict reps too.

whatever happened I'm sure next shoulder sesh they'll go a bit better. That's a pretty strong PB on curls man, I'd sure as hell like to do 60kg on the straight bar for a set of 10 reps one day!

 

[Line]

Hey, Rocko. Still lunging more than you can squat?

 

[Rocky]

Hey, Rocko. Still lunging more than you can squat?

Glex still stronger than you at the minute?

Well I've been using the machines while I was away

But back in the gym today. I'll post it tomorrow and get round everyone elses too.

 

[Mikew]

Nice to be back eh?

 

[Hypocrisy86]

glad your back man

 

[PrinceVegeta]

Now that ur back i expect some big numbers man!

 

[Rocky]

BACK ONCE AGAIN FOR THE RENEGADE MASTER!

Well back in the gym last night for week 7 of pec buster!

Was pushed for time due to finishing work late so had 40 mins to get chest/back and tris done. And cos I went later than normal it was buy so no Romaninan deads This was what I was able to do in the time with the equipment that wasn't being used.

Flat Bench
60kg (135lb) x 10
80kg (180lb) x 10
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5 - had to r/p the last 2 sets. Didn't have hardly any rest between sets but still should have been easier than it was

W/G Pullups
x 10
w/25kg (55lb) x 6 - P.B.
w/25kg (55lb) x 4 then bodyweight to fail

Pec Dec - lightweight
70kg (155lb) x 12
75kg (165lb) x 8

Seated 1 Arm Cable Rows
70kg (155lb) x 8
92.5kg (205lb) x 8 - P.B.
95kg (210lb) x 6 - P.B.

Dips
w/35kg (77lb) x 20
w/40kg (90lb) x 10

T-Bar Row
75kg (165lb) x 12
115kg (250lb) x 10
120kg (265lb) x 6

And that was it. Didn't rest much between sets hence the drop off in reps on every 2nd set. Gutted I couldn't do deads and disappointed with the benching. Considering next time I bench at the gym it'll be 122.5kg for 5x3 which is looking like it might be hard. Still legs/shoulders/bis tomorrow.

I'm now going to eat 1200cals worth of pudding.

 

[Daniel Andersson]

Solid session mate

 

[miamiracing]

daaym, looks like you are stronger than ever !!!

cong. for p.b. my lil Duffle Bag Boy

 

[h0ke]

Nice train! Those dips r awesome! Mmmhhh pudding...

 

[PrinceVegeta]

U and ur pb's man.....good work for 45 min!! pudding...the good stuff! what flavor?

 

[Rocky]

Thanks for the feedback fellas. It was just a syrup sponge pudding. Mmmmm.

ANyhoo, onto todays final session at my gym for a week. No more 20 rep breathers - gonna mix it up with some 5x5 and 5x3 work (working to the bench protocl style training I've been doing)
Not a bad session but not being able to train legs properly was noticeable in todays session - it felt hard!
Here it was:

Smith Squat
60kg (135lb) x 10
100kg (220lb) x 8
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5
130kg (285lb) x 5 - not bad.

Seated Calf Press
110kg (240lb) x 20
160kg (352lb) x 12
205kg (450lb) x 10
205kg (250lb) x 10

SUPERSET WITH

Seated Leg Curl
80kg (180lb) x 10
102.5kg (225lb) x 10
Single Leg
55kg (110lb) x 8 - fuck this stinking machine makes my knees hurt.

Leg Ex
DS: 100kg-20kg - 10kg drops with no rest x 8 per weight - fuck this pumped my legs. Couldn't unlock my knees for fear of collapsing after!

ROTATOR CUFF WORK

Smith Military
50kg (110lb) x 10
70kg (165lb) x 10
90kg (200lb) x 10
95kg (210lb) x 3 - knackered!

B/Over Laterals - lightweight
10kg (22lb) x 12
12.5kg (28lb) x 10
15kg (33lb) x 10

SUPERSET WITH

Standing Alt DB Curls
20kg (45lb) x 10
27.5kg (60lb) x 8
30kg (66lb) x 4 - forearms killing me!

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

Seated In DB Curl
22.5kg (50lb) x 8
25kg (55lb) x 4
15kg (33lb) x failure

All done in 70-75 mins. Not bad. The leg ex was meant to be in a giant set with the calf press and leg curl but some fattie was using it - that drop set was harsh! Not too bad a session. Just noticed though - no PB's
Next session will be the final in the bench protocol.
Have a good week folks.

 

[high_five]

Solid session bro.

 

[h0ke]

Yeah, good session. Why those 'fatties' always choose the same machine that u want to use? Thats not fair, thats not..!

 

[Braaq]

Those are the kind of workouts I like to see, great session buddy. Like those supersets.

 

[Mikew]

Good work bro.