Rocky's Log - King of the Jim

[ironheart]

great session rocky. big weights and crazy volume as usual. keep up the good work

 

[Pickle]

nothing wrong with focusing on the majors. db's were heavy on the skullcrushers? you should use less then 50kg dumbells in each hand then u beast epic sets on squats and bench too mate.

 

[Rageking]

christ 110lb db crushers is insane

 

[PrizeFighteR]

Heavy session Rocko

 

[Mikew]

I give you the triple-H:

Heavy, hectic and helluva cool

 

[Rocky]

Thanks fellas. That wasn't a DB per hand on the skullcrushers. It was just the one DB!

My back actually feels ok at the moment. I should have been training today but am doing it tomorow instead and it's back so hopefully all will be good and I can start to focus again without being aware of my back problems. Fingers crossed.

 

[Lionheart]

Good and solid work lately Rocko.Dips are strong as usual

 

[h0ke]

Strong sessions for guy who weights almost 50kg... JK, good session as always Rocky!

 

[Hypocrisy86]

Congrats Rocky, BB press is still going good bro
plus from Smith to freeweight and going to free weight with that starting weight is impressive, i got to 185lb smith for 8+reps years ago,switched to free weight one day, couldn't even do 95lbs for 1
total diff..
Keep it up bud, !!

 

[Pickle]

Thanks fellas. That wasn't a DB per hand on the skullcrushers. It was just the one DB!

My back actually feels ok at the moment. I should have been training today but am doing it tomorow instead and it's back so hopefully all will be good and I can start to focus again without being aware of my back problems. Fingers crossed.

dont lie, we both know the ammount u dip translates to 1 arm 200lb pound skully crushers.

lol

 

[Rocky]

Well my back held up pretty reasonably today thankfully. Not too bad a session.

Deads
100kg (220lb) x 8
130kg (285lb) x 6
160kg (350lb) x 5
160kg (350lb) x 5
160kg (350lb) x 5
160kg (350lb) x 5
160kg (350lb) x 5

W/G Chins
w/5kg (11lb) x 10
w/5kg (11lb) x 10

Prone Supported Bent Row to chest
50kg (110lb) x 10
60kg (135lb) x 10

EZ Preachers
40kg (90lb) x 10
45kg (100lb) x 10

Then some reverse curls to finish.

 

[ironheart]

good session rocky. solid deads again. good job m8

 

[h0ke]

Solid session Rocky. Nice deads and chinups looks storng too!

 

[Bulkboy]

great deads, and those chinups looks damn good too rocko!

 

[tkD]

nice deads Rocky, now that your back is healing the weights will increase , good session bro

 

[Rocky]

Thanks fellas. Yeah it seems my back is doing fine - fingers crossed. So back in the gym today!

Smith Squat
70kg (155lb) x 10
100kg (220lb) x 8
135kg (300lb) x 5
135kg (300lb) x 5
135kg (300lb) x 5
135kg (300lb) x 5
135kg (300lb) x 5

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2

Leg Ex
90kg (200lb) x 15

SUPERSET WITH

Seated Leg Curl
80kg (180lb) x 15
^^
Decided I really didn't need to do these exercises so just did the one set

Seated Calf Raise
170kg (375lb) x 15
260kg (575lb) x 8
260kg (575lb) x 8

SUPERSET WITH

DB Military - lightweight
27.5kg (60lb) x 10
27.5kg (60lb) x 10

V-bar Pushdowns
60kg (135lb) x 12
80kg (180lb) x 10

Job done.

 

[tkD]

nice session Rocky, as always strong squats and chest, glad to hear good news about your back bro

 

[Skeptic]

great work rocky! its great that your back is feeling better

 

[Mikew]

Gotta hate injuries : ( Glad to hear your back is better tho, and from the look of your sessions it seems to be the case.

 

[Rocky]

Thanks fellas. I'm hoping now my back is better and the weights start going up that it'll fuel my motivation a bit more.