Rocky's Log - King of the Jim

[Lionheart]

Strong Rocko..just strong

 

[Clint]

friggin hell

that grunt of yours is brutal

spectacular weight you're throwing around and nice to match a video to the movement.

I suspect you have little to no quads yet these massive slabs of hamstrings (given your romans, stiffies, and lunges are all monsterous)

Should be nice to have more videos to match your lifts, I'll have to make it a priority to stop by here more often















you could go lower on some of those :io:

 

[PrizeFighteR]

Nice video Rock!! Get some more up asap

 

[Glex]

Well you'll have to break your necks to watch it...

Yeah, wtf? Did you get the same camerman that Flex Wheeler used?

Great set, though. You tore that shit up

I'll bet the Gwen Stefani helped

 

[Mikew]

Crazy Balboa. You sound a lot like Dorian when you grunt by the way.
Inspires me to film more videos of myself when I train.

 

[Hypocrisy86]

holy crap! nice vid fo sure Rocky, true blood and guts quality right there

 

[Rocky]

Thanks for all the positive comments fellas. My idea of form could be so different to other peoples so it's good to know that no-one has said "That sucked - your form is awful and the like".

Tweak - Yeah looking back I was wondering that, although ti felt like I was going down far, so I don't know if it's the angle cos when I go down with the left leg it looks like it isn't going down as far as the right each time, and near the end of the set I really was done for! And yes my quads suck.

I will try to get some more vids of other lifts where possible. I've got chest, back and tris on Monday so will try and get some moves there - chins or a tri move or something - but it being Monday will probably mean it'll be busy so I don't know.


No-one has actually commented on the session! The vid stole my log's thunder.

 

[PrinceVegeta]

Nice session.....

 

[miamiracing]

nice vid rocko, strong legs for su re

 

[Clint]

Tweak - Yeah looking back I was wondering that, although ti felt like I was going down far, so I don't know if it's the angle cos when I go down with the left leg it looks like it isn't going down as far as the right each time, and near the end of the set I really was done for! And yes my quads suck.

I will try to get some more vids of other lifts where possible. I've got chest, back and tris on Monday so will try and get some moves there - chins or a tri move or something - but it being Monday will probably mean it'll be busy so I don't know.


No-one has actually commented on the session! The vid stole my log's thunder.

does the session even need commenting

intensity, heavy lifting, balls to the wall, this is what your workouts are

It could have been the angle, but you must agree on some of them it's obvious there was a bit more room to go down but I understand due to the fact that you were about to collapse

I hate getting vids when there's people around, I feel like an absolute douche I wait until nobody is around

 

[Mikew]

I hate getting vids when there's people around, I feel like an absolute douche I wait until nobody is around

Get over that insecurity, and just do it : )

 

[Hypocrisy86]

miami - Thanks buddy! But I want to bench more!!!!

Tweak - Cheers bud. I got a vid

Mike - Thanks mate. Gotta keep pushing!

Pickle - lol. No no current pics. I might do some soon now I'm getting to my best with exercises.

Creator - Cheers man. Gotta get that bench up more though!


Right to todays session: LUNGES OF DOOM!!!!

Not too bad today. All done in 60 mins and it was tough but felt good. More PB's again too...

Smith Lunges
100kg (220lb) x 10
150kg (330lb) x 8
195kg (430lb) x 8 - P.B. reps - Got a vid of it too.

Front Squat - lunges burnt me out so dropped weight back
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
265kg (585lb) x 6 - P.B.
265kg (585lb) x 6 - might drop the weight back not getting the ROM I want I don't think

ROTATOR CUFF WORK

DB Military
17.5kg (40lb) x 10
25kg (55lb) x 10
35kg (77lb) x 8
37.5kg (82lb) x 6

Upright Row
45kg (100lb) x 10
60kg (135lb) x 8
65kg (145lb) x 6

Seated Inc DB Curls
22.5kg (50lb) x 8
25kg (55lb) x 3 - dead.

Flat Bench - DE
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3 - peasy

EZ Preachers
40kg (90lb) x 10
55kg (110lb) x 6 - P.B.
DROP SET: 55kg x 3, 50kg x 3, 40kg x 3, 30kg x 10 - no rest - harsh!

And that was it. Felt good. Now just got to work out how to get the vid of the lunges on here...

awesome, on those BB presses at 200lbs already.. amazing
standing calf raises are a little insane... thats a shit load of weight on those shoulders man, hope the padding on the machine is well padded ahhaha

 

[The Creator]

Fuckin brutal vid Rocko! I got the burnin wheels just watchin it!

 

[Rocky]

Thanks for the responses fellas. Well I failed to get any vids today and now due to work my sessions are going to be all over the place so hopefully it won't put too much of a spanner in the works and I'll be able to train with my partner fairly regular - want him to be there next chest/back and tri session so I can get a vid of my dips!

Anyhoo, onto todays session done in about 65 mins:

DB Incline - start of new protocol
25kg (55lb) x 10
32.5kg (70lb) x 10
40kg (90lb) x 5
40kg (90lb) x 5
40kg (90lb) x 5
40kg (90lb) x 5
40kg (90lb) x 5 - nice and slow

DB Flyes
20kg (45lb) x 10
25kg (55lb) x 10
27.5kg (60lb) x 8

W/G Pullup
x 10
w/27.5kg (60lb) x 3.5 - P.B.
w/27.5kg (60lb) x 4 - P.B. - that's better - then bodyweight to fail

T-Bar Row
100kg (220lb) x 10
125kg (275lb) x 3 - grip went.
125kg (275lb) x 6
125kg (275lb) x 5 - the other end of the bar flew up and all the plates slid off!

Rack Deads with a Shrug
140kg (310lb) x 10
180kg (400lb) x 8
200kg (440lb) x 8 - P.B. - 1st time doing these - my back is so much better than my legs.

Rev Grip Smith C/G Bench
70kg (155lb) x 10
95kg (210lb) x 8 - P.B.
100kg (220lb) x 3 - P.B. - only just!!

Straight Arm Pullover
50kg (110lb) x 10
70kg (155lb) x 10
72.5kg (160lb) x 8

SUPERSET WITH

Tri Bar Pushdowns
70kg (155lb) x 10
90kg (200lb) x 10
92.5kg (205lb) x 8

And that was it. Couple more PB's. Those rack dead just show how lacking my quad strength is.

Didn't do regular deads as I had an ache in my mid back. I'm really starting to think I need to do some more cardio and conditioning work to supplement the weights cos I just think I'm getting stiff and succeptable to picking up aches and strains doing everyday things.

Don't know how long this new bench protocol will last I was hoping we were going to be getting heavier DB's in but maybe not now and they only go up to 45kg (100lb) so this protocol will probably last about 3 weeks!

 

[Skeptic]

great sess mate! hope you get everything sorted soon

 

[Mikew]

T-Bar Row
125kg (275lb) x 5 - the other end of the bar flew up and all the plates slid off!
[

Where do you grip the bar? I always grip the bar as close to the weight as possible, that way you dont even need to have the bar in a corner.

Solid workout as always Rocky!

 

[miamiracing]

good work rocky, p.b.'s as usual, hard work pays off

good good, keep it up

 

[Daniel Andersson]

More PBs Awesome

 

[philosopher]

Nice work on the pullups

 

[Hypocrisy86]

man sucks bout the t-bar rows, and those plates
but i bet it was intense! like always Rocky
that new protocol is number 1 man, its gonna do wonders i reckon
always impressed also with your massive Super sets... lucky SOB lol
never tried rack deads either man, but 400+ is a crazy load...
keep up the hard work Rocky.