Rocky's Log - King of the Jim

[Big_Guns_Lance]

Cheer up Rocky we all have bad workouts. When your sleep is on notch you'll be on fire with your workouts. Nontheless you did do very heavy deads and the wide-grip chins look great.

 

[El Freako]

Cheer up Rocky we all have bad workouts. When your sleep is on notch you'll be on fire with your workouts. Nontheless you did do very heavy deads and the wide-grip chins look great.

I'm with Lance, chin up big man!

Maybe this will help...

 

[Samoan-Z]

Yea considering the factors of sleep and late night shifts, you are doing great like Lance said when you get it on notch you'll see improvements.

 

[Big_Guns_Lance]

Nice vid freako, it sure got me pumped up.

 

[miamiracing]

lol at the cop.. i say "time to get hyped up rocky"

nice session btw.. how is your lower back doin?

 

[Lionheart]

That sessions doesnt look that bad.Deads looking strong and next time youll do better.I do know it suck to even write it up when your not happy how you workout went.

 

[Daniel Andersson]

That wasn't bad Rocky, probably not your best session, but far from bad
Keep at it bro

 

[Bulkboy]

for being sleep deprived that wasnt a bad session rocko deads were strong, and those wide grip chins looks solid as well bro

 

[Rocky]

BGL & Samoan - I know but it seems to be getting harder to get quality sleep in lately which is annoying.

El Freako - Now THAT'S the way to get me fired up!

Miami - Thanks bud. my lower back is actully doing fine. Touch wood no issues with it for a while!

Lion - Yeah it is kinda depressing putting the session up in here against such sterling efforts made by you guys!

Dan & Bulky - Thanks fellas. Onward and upward hopefully!

Flat BB Bench
70kg (155lb) x 10
90kg (200lb) x 6
100kg (220lb) x 6
110kg (240lb) x 6 - w/aid
120kg (265lb) x 1, x 2 - poor!

Smith Squat - D.E.
90kg (200lb) x 10
120kg (265lb) x 6
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
25kg (55lb) x 10
32.5kg (70lb) x 8
35kg (77lb) x 4 - my strength has really gone in these.

Seated Calf Raise
200kg (440lb) x 15
270kg (600lb) x 8
270kg (600lb) x 8

SUPERSET WITH

Lying Tri Ex
45kg (100lb) x 10
55kg (120lb) x 8 then C/G to fail.

That was it. Nothing special.

 

[El Freako]

Anything you do is special Rocky

Not a bad session mate, chin up!

 

[Hypocrisy86]

hey man, still doing amazingly well on those flat benches, just keep it steady and dont let it get to you if you fail
also congrats on the smith squats!!

 

[Big_Guns_Lance]

Next week will be different Rocky, I can see you dissapointed but to me, that session looked great. Really heavy BB presses.

 

[Samoan-Z]

Good work on the squats there Rock, it'll get better.

 

[Daniel Andersson]

Good work as always bro

 

[Bulkboy]

cant have good sessions all the time rock, but to me that last session looks strong, 120 kg bb presses is nothing to be ashamed about, and the squats looks very good keep going rock and its gonna pay off

 

[Daniel Andersson]

 

[Rocky]

I'M STILL ALIVE!

Thanks for the feedback fellas! I have been around but busy decorating and working

So haven't been training this week either!

I did an all over session the other day:

SQUAT - Up to 170kg (375lb)
BB BENCH - Up to 120kg (265lb)
DEADS - Up to 180kg (400lb)
DB RAISES - Up to 17.5kg (40lb)
CHINS - w/20kg (45lb)
ROPE TRI PUSHDOWNS - Up to 102.5kg (225lb)
CABLE CURLS - Up to 90kg (200lb)
CALF PRESS - Up to 205kg (450lb)

So I have to hope that would do till I can train again hopefully on Monday. Let's see how weak I am having had a week off - I normally lose a ton of strength with a little break!

 

[PrinceVegeta]

Looks good rocko! come back and train hard! till then just eat and maintain buddy!

 

[Samoan-Z]

Rock is alive, Rock is alive... i never doubted you just Dridderz, was like he's dead ya know?
Nice session bud.

 

[Rocky]

Well I have had a couple of sessions. Still having to do full body while I'm not going with the frequency I want:

Smith Squat
90kg (200lb) x 8
130kg (285lb) x 6
165kg (365lb) x 2
165kg (365lb) x 3

SUPERSET WITH

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 6
115kg (250lb) x 4
115kg (250lb) x 3 - 1 w/aid

Sumo Deads
100kg (220lb) x 8
150kg (330lb) x 6
180kg (400lb) x 6
180kg (400lb) x 6

W/G Chins
w/20kg (45lb) x 6
w/20kg (45lb) x 6

SUPERSET WITH

DB Laterals
17.5kg (40lb) x 10
17.5kg (40lb) x 10

GIANT SET: C/G Bench/BB Curl/Seated Calf Press

Rev Grip C/G Bench
80kg (180lb) x 8
100kg (220lb) x 5

BB Curl
45kg (100lb) x 8
45kg (100lb) x 8

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

That was it. Nothing special really.