Rocky's Log - King of the Jim

[Samoan-Z]

Very nice bro, loving the progress new PB's around every corner!

 

[Rocky]

Thanks all of you for the feedback. I'm glad to be back in everyone elses log seeing how well everyone is doing. Just to answer a couple of the questions:

Philo - Have to use the smith as my gym is tiny and there's no power rack

Dridz - I like the lying cable upright row for a couple of reasons. One because the movement is really smooth in both the concentric and eccentric part and lying down means I stay completely rigid with no opportunity to swing which is only possible using the cable.

Next session tomorrow. Probably be a bit of everything before statrting the next routine. Which I still don't know what I'm going to do yet!

 

[Hypocrisy86]

your always pwning on the squats and tris man
still remember the smith lunges, man, you couldve x'ed your dick off
doing that ,lulz.
awesome work man!!

 

[Samoan-Z]

still remember the smith lunges, man

*writes down smith lunges*

 

[Rocky]

lol- yeah i'll have to bring back those 400lb+ bad boy lunges!

Well I think I know what I'm gonna do for my routine. A revised push/pull but utilizing the russian power cycle in that It'll have a heavy squat/light bench followed by heavy deads followed by light squat/ heavy bench session and then back again with the relevant push pull exercises for each session. Not sure on rep/set ranges yet.

Well today was the first session on it:

Deads
100kg (220lb) x 8
140kg (310lb) x 6
150kg (330lb) x 6
160kg (355lb) x 6
170kg (375lb) x 6

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

U/H Pullups
w/12.5kg (27lb) x 10
w/12.5kg (27lb) x 10

BB Bent Row
100kg (220lb) x 8
100kg (220lb) x 8
100kg (220lb) x 8

Seated Calf Press
170kg (375lb) x 15
205kg (450lb) x 15
205kg (450lb) x 12

SUPERSET WITH

Straight BB Curl
45kg (100lb) x 10
50kg (100lb) x 8

That was it.

 

[PrinceVegeta]

Nice session man! rows are huge!

Keep training hard Aunt rocky

 

[Rocky]

Thanks Prince. Actually the rows are a lot less weight than I used to but haven't done them in ages so took it slow.

 

[Big VIC]

nice squats and all around workout rocko

 

[Samoan-Z]

Nice session there Rocky, you the champ for a reason. Lets keep up the intensity.

 

[El Freako]

Ever looked into any Boris Sheiko routines Rocko?
http://www.elitefts.com/sheiko/
http://www.joeskopec.com/programs.html

 

[tim290280]

U/H Pullups
w/12.5kg (27lb) x 10
w/12.5kg (27lb) x 10

So those would be chinups

Good stuff Rocky; deads are looking solid. Please tell me they aren't in a smith machine :greddy:

 

[miamiracing]

shit u'r deads are superior man.. hell no wonder why you are the sexiest cop

 

[Rocky]

Freako - No I haven't but I will. Thanks for the links buddy!

Tim - lol, I always get chins and pullups the wrong way round! No the deads are free from the floor! I only do squat (regretably) in the smith now.

Thanks every one for the feedback as always.

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 6
90kg (200lb) x 6
100kg (220lb) x 6
105kg (230lb) x 6

Smith Squat
80kg (180lb) x 10
110kg (240lb) x 8
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3

DB Military
20kg (45lb) x 10
25kg (55lb) x 10
30kg (66lb) x 10

Seated Calf Raise
200kg (440lb) x 15
250kg (550lb) x 12
250kg (550lb) x 12

SUPERSET WITH

Dips
w/55kg (110lb) x 8
w/55kg (110lb) x 8

job done.

 

[Essensen]

Swell session - some good bench and shoulderpresses in there And oh - nice deadlifts the other day

 

[tkD]

good job Rocky, bench is looking solid, and heavier than the last couple of weeks, keep it up

 

[PrinceVegeta]

Session looks awesome man!

 

[Natzo]

Strong workout, some really good bench !

 

[Samoan-Z]

Looking good!... smith squat looked like a doozey, depending on how much rest you had.

 

[Palmetto]

Looking good Rocky. So are you going with the Russian Cycle? If so, those aren't the right rep ranges for bench and squat are they? I might be mistaken but I was just curious. Keep it up my sexy English man-meat.

 

[PistolPete]

awesome dips Rocky!! Those are the heaviest Ive seen anyone do them on this forum.
Truely the king of the Gym!