Rocky's Log - King of the Jim

[Skeptic]

that looks like an big ass workout Rocky! How long did it take you to hammer that out?

 

[Hypocrisy86]

Awesome work Rocky!, s-deads and bench looking nice
keep it up

 

[Natzo]

Squats superseted with bench? you must have a hell of a heart!

good job!

 

[Samoan-Z]

Awesome work Rock, you getting better sleep nowadays?

 

[Lionheart]

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.

Nothing special huh?Heavy weights used in every exercises.You handle those deads good after squatting

 

[Daniel Andersson]

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.

Nothing special eh? santaeek
Then you have really high standards biggrinsanta

 

[Rocky]

Thanks fellas. Sleep has been kinda so-so. I have been training but getting in when I can so still working with the big 3 every session until more regular.

Sorry for being slack in all your logs - I'll be back in there soon!

Smith Squat
90kg (200lb) x 8
130kg (285lb) x 6
165kg (365lb) x 4
165kg (365lb) x 4

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
115kg (250lb) x 4
115kg (250lb) x 4 - 1 w/aid

Sumo Deads
100kg (220lb) x 8
150kg (330lb) x 6
190kg (420lb) x 4 - the first lift is so hard.

U/H Chins
w/20kg (45lb) x 8
w/22.5kg (50lb) x 5

SUPERSET WITH

DB Raises
20kg (45lb) x 8
20kg (45lb) x 8

GIANT SET: Seated Calf Raise/Seated Inc DB Curls/Dips

Seated Calf Raise
200kg (440lb) x 12
260kg (560lb) x 12
260kg (560lb) x 8 - awkward.

Seated Inc DB Curls
22.5kg (50lb) x 8
22.5kg (50lb) x 7

Dips
w/25kg (55lb) x 10
w/60kg (135lb) x 8
w/60kg (135lb) x 8

Job done. Not too bad I suppose.

 

[El Freako]

Still pushing and pulling nice weights mate, keep on kicking on!

 

[Natzo]

heavy squats an chins!

keep it !

 

[Bhana]

Log looks great along with the heacy lifting.

Any reason you do smith squats though compared to free weight?

 

[Samoan-Z]

Nice one, bud although the sleep has been so and so.

 

[PrizeFighteR]

It looks like your bench has progressed well Rocko, all the weights are impressive in fact!

 

[Rocky]

Thanks guys. Was meant to go today but my kids had a thing at school I had to go to so yet again my training is interrupted.

Bhana- In answer to your question we don't have a power rack if I want to squat I only have the smith as an option!

Gonna alternate doing heavy squat and light deads then swap around within each session.

Last session:

Smith Squat
90kg (200lb) x 10
130kg (285lb) x 8
170kg (375lb) x 2
170kg (375lb) x 3 - P.B. - I think.

BB Flat Bench
60kg (135lb) x 10
90kg (200lb) x 8
120kg (265lb) x 3
120kg (265lb) x 3

Sumo Deads
110kg (240lb) x 8
150kg (330lb) x 8
150kg (330lb) x 8

W/G Chins
w/20kg (45lb) x 8
w/22.5kg (50lb) x 6

EZ Preachers
40kg (90lb) x 10
45kg (100lb) x 8

1 Arm Seated Cable Row
85kg (190lb) x 8
90kg (200lb) x 8

SUPERSET WITH

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

Not bad. Pleased the squats are coming on.

 

[Hypocrisy86]

yea man, those squats are getting heavier and heavier, keep it up on that.
congrats also on the bb presses.

 

[Samoan-Z]

Nice work bud, your session are definately improving.

 

[Natureboypkr]

Great routine as usual old pal!!!!!!!!

 

[Rocky]

^Wow, there's a blast from the past! Good to see you man.

Well I'm not even posting up today's session. I did my first warm up of deads, then on the lift for the 2nd warm up I pulled my fucking back again.

Threw me out for deads, and squats and pretty much every other exercise for the session so it sucked.

Not happy.

 

[Lionheart]

Nice squats rocko.Chins looking strong also

 

[PrizeFighteR]

Nice squats Rocko! Overall nice session bud

 

[Skeptic]

That totally sucks about your back Rocky! Does this mean you're gonna be out again for awhile?