Rocky's Log - King of the Jim

[EternaL]

nice workout bro

 

[Mikew]

I dont know what kind of machine that seated calf-press is, but if it is the same as the one im using...my god, you double my weights!!!:crymeariver:

 

[Glex]

Think the new routine I'm gonna do will be based around deads, bench, squats, C & J and some supplementary work for arms and delts. More sets, lower reps. See how it goes.

Sounds fun

 

[Rocky]

hoke, Daniel, mexi, eternal and youngmuscle - Thanks buddies.

Maka - lol - I don't know how many sets but man did I ache the next day!

Mike - That one is just the pin stack seated leg press machine so my legs are straight - I should have got 12 reps per main set there. When I do actual seated calf raise I sit on a seat and put my knees under the smith bar and feet on a step up block and bizarrely can lift much more weight!

Pickle & Glex - New routine I think will basically revolve around 4 core moves - Squat, Dead, Bench and C & J. The plan will be to do 2 of those moves in each session and one of them will be done twice within the session but a different version of - e.g. Back Squat, Bench, Front Squat and then make the rest of the session up with a few supplementary moves.

The rep/set scheme will be more sets with low rep ranges, but the 2nd exercise for the same muscle group within a session will be a more conventional 3 x 10. So in the example I gave it would be - Back Squat - 8 x 3, bench - 5 x 5, front squat - 3 x 10 - or something like that.

Then the following session would swap the emphasis to 2 x UB moves and one lower, eg:

C & J - 8 x 2
Dead - 8 x 3
Bench - 3 x 10

or some such and then a couple of arm and calf moves.

Next session in an hour - gonna go light in it and the follwing session with a view to starting this new routine next Wednesday.

 

[Pickle]

sounds very interesting rocky. They your own ideas?

 

[knight_rider]

i look foward to seing the new rocky routine, it might be the birth of a training revolution!

 

[Rocky]

It sort of comes a little bit from what I've seen of Tunen's sessions. It isn't a particular "protocol" and a lot of what will follow from the inital compound lifts will be dictated by how we feel after as to whether we do some rows or chins or just light delt work or whatever.

The rough routine will be alternating each session with emphasis on UB then LB by doing 2 of whiever is the dominant grouping that session and then purely instinctive with regard to what follows. Even the 3 initial compounds won't be set in stone with regard to what LB/UB moves we do each session - we'll see how we feel.
Might take a few sessions to work up to the volume we're looking at by the ideas I've set as theoretically we could be doing 20 sets of pure compound moves at the beginning of the session so may take some working up to given the volume I'm accustomed to, and I'll probably have to knock the weight back a little at the start and work back up too.

Any thoughts by anyone as to whether this sounds good or suggestions are welcomed.

Anyway - today's session: DE-LOAD ready for next weeks change.

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
37.5kg (82lb) x 10
40kg (90lb) x 10

Pec Dec
70kg (155lb) x 12
70kg (155lb) x 12

U/H Chins
x 15
x 12
x 10 - biceps were really tight after this!

Deads
100kg (220lb) x 10
150kg (330lb) x 12

Prone B/Over Rows - pulling to chest
40kg (90lb) x 10
60kg (135lb) x 10
60kg (135lb) x 10

Dips
w/25kg (55lb) x 10
w/40kg (90lb) x 15
w/45kg (100lb) x 12 - easy

DB Skullcrushers
37.5kg (82lb) x 12
45kg (100lb) x 12
45kg (100lb) x 10 - dead.

That was that. Nice. Done in 65 mins and felt nice. Probably find I'm weak as pis when I go back to main weights again.

 

[miamiracing]

great work rocky, heavy as always

 

[Daniel Andersson]

Awesome as always my man
Really strong for a 50kg guy

 

[Big VIC]

Good job rocky Those are some nice numbers espacily those dips.

 

[Lionheart]

Those dips are insane:
Good work Rocco

 

[h0ke]

Great session my man ! Dips are really strong!

 

[Rocky]

miami - Thanks man. It felt nice doing slightly higher reps for once.

Daniel - Thanks. It's 47kg actually.

vik, Lion & Hoke - Cheers fellas. Yeah, I'm pretty strong in dips. Shame that strength doesn't transfer into my benching!

Gonna be training tomorrow instead of the day after - which means doing legs after about 4hrs sleep from working the whole of tonight. Plus I just worked last night and didn't get as much sleep as I'd like.

just aswell it'll be another light de-load cos doing heavy legs would be harsh!

 

[knight_rider]

nice de-load, im even more curious as to what your new routine will be like!

 

[MaKaVeLi]

it's always nice to do a session where you don't have to lift as heavy as you can, still a good choice of exercises

 

[EternaL]

great workout and those Dips are great

 

[Hypocrisy86]

Superb job my man!
those dips were easy huh? lol amazing feat of strength!!
UH chins must be knocking on your biceps for sure
keep up the hard work Rocko!

 

[Rocky]

Thanks guys! I'm really looking forward to starting the new routine - definately time for a change - althought I'm till getting PB's pretty regular it's getting too routine and predictable and I'm bound to hit a plateua sooner rather than later so the change will hopefully do the trick.

Well I was working last night so got a whopping 3 1/2hrs sleep before going to the gym for legs/delts and bis. Just aswell it's a deload session or it'd be a non starter.

Here it was a nice light de-load before starting the new one on Wednesday:

Smith Lunge
100kg (220lb) x 10
150kg (330lb) x 12

Smith Front Squat
80kg (180lb) x 10
90kg (200lb) x 10

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
200kg (440lb) x 12

ROTATOR CUFF WORK

DB Military
20kg (45lb) x 10
30kg (66lb) x 10
30kg (66lb) x 10

SUPERSET WITH

Standing Alt DB Curls
20kg (45lb) x 10
20kg (45lb) x 10
20kg (45lb) x 10

Lying Cable Upright Row
80kg (180lb) x 12
80kg (180lb) x 12

SUPERSET WITH

Lying Cable Curl
60kg (135lb) x 12
60kg (135lb) x 12

Flat Bench - DE
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3
95kg (210lb) x 3

That was it - done in under an hour and nothing to sweat about - just felt good but will be nice to start the ewn one.

1st session will be a flat bench, then dead, then incline DB bench then some supplemental work - probably chins and some arm work.

 

[Daniel Andersson]

Still a sweet session Rocky

 

[Rocky]

Thanks Dan. Felt good to do a lighter session for once seeing as I very rarely do them. Hopefully it'll put me in good stead for the change next week.