Renegade Robson's Ridiculous Road to Ruin
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Robbo14/07/21 @ 14:02
Training today
Am
Bike erg
3000m - #5 - 80rpm
1 min rest
3000m - #4 - 85rpm
1 min rest
3000m - #4 - 85rpm
1 min rest
3000m - #4 - 90rpm
Pm
Incline bench
70kg + double bands x 3,3,3
80kg + double bands x 3,3,3
85kg + double bands x 2,2
60kg + double bands x 8,8
Decline bench
110 x 5
80 x 15 + 15 flyes
80 x 12 + 12 flyes
Skulls, band push downs
Fin
Am
Bike erg
3000m - #5 - 80rpm
1 min rest
3000m - #4 - 85rpm
1 min rest
3000m - #4 - 85rpm
1 min rest
3000m - #4 - 90rpm
Pm
Incline bench
70kg + double bands x 3,3,3
80kg + double bands x 3,3,3
85kg + double bands x 2,2
60kg + double bands x 8,8
Decline bench
110 x 5
80 x 15 + 15 flyes
80 x 12 + 12 flyes
Skulls, band push downs
Fin
Robbo15/07/21 @ 19:37
Training
Calves
Semi sumo dead’s - 3 seg eccentric and pause
175 x 5,5,5
140 x 10,10
Low bar squats - no lockout
100 x 10
100 x 10 - 60 x 10
Reverse lunges
40 x 12 ea
50 x 12 ea
Gm’s
50kg x 15 + 10 ham curls
50kg x 15 + 10 ham curls
Fin
Pm
Ski erg
1000m
14 x 22.5 Db snatch
800m
14 x 22.5 Db snatch
600m
14 x 22.5 Db snatch
400m
14 x 22.5 Db snatch
200m
14 x 22.5 Db snatch
16:55
Fin
Calves
Semi sumo dead’s - 3 seg eccentric and pause
175 x 5,5,5
140 x 10,10
Low bar squats - no lockout
100 x 10
100 x 10 - 60 x 10
Reverse lunges
40 x 12 ea
50 x 12 ea
Gm’s
50kg x 15 + 10 ham curls
50kg x 15 + 10 ham curls
Fin
Pm
Ski erg
1000m
14 x 22.5 Db snatch
800m
14 x 22.5 Db snatch
600m
14 x 22.5 Db snatch
400m
14 x 22.5 Db snatch
200m
14 x 22.5 Db snatch
16:55
Fin
Robbo15/07/21 @ 19:37
jt15/07/21 @ 20:18
Robbo15/07/21 @ 21:48
jt said:G'day, are you now "in the job" ? If so how's it going?
Yeah I’m in jt after 13 weeks of hell. Enjoying it cheers, especially as I’m busy doing what I enjoy and get to train on good kit all the time
Robbo17/07/21 @ 10:56
Training in garden
10 x side raise
10 x front raise
10 x upright row
X 4 sets
kB savikas press sat on floor
24s x 6,6,6,6
Side raises x 2 sets
Shrugs x 2 sets
Curls x 4 sets
Calves x 2 sets
Fin
10 x side raise
10 x front raise
10 x upright row
X 4 sets
kB savikas press sat on floor
24s x 6,6,6,6
Side raises x 2 sets
Shrugs x 2 sets
Curls x 4 sets
Calves x 2 sets
Fin
Robbo19/07/21 @ 12:08
Training
Rower 5k
19:18.5 - steady one but back pump
5 mins rest
Ski 2.5k
10:53
5 mins rest
Bike 10k
20:00
Fin
Rower 5k
19:18.5 - steady one but back pump
5 mins rest
Ski 2.5k
10:53
5 mins rest
Bike 10k
20:00
Fin
Robbo20/07/21 @ 11:41
Training
Pull downs
4 x 10 varying grips
Row machine
6 x 10
Chins
Be x 8,8,8
Cable rows x 2 sets
Double Dumbell rows x 2 sets
Pullovers x 3 sets
Rear delts x 3 sets
Bi’s x 6 sets
Fin
Pull downs
4 x 10 varying grips
Row machine
6 x 10
Chins
Be x 8,8,8
Cable rows x 2 sets
Double Dumbell rows x 2 sets
Pullovers x 3 sets
Rear delts x 3 sets
Bi’s x 6 sets
Fin
Robbo21/07/21 @ 11:49
Training
Incline bench
112.5kg x 3,3,3,3,
3 - 100 x 3 - 80 x 6
Decline chest press
10,9,8,8
Flyes 3 x 12
Lateral raise machine 5 x 12-15
Push downs
3 x 20
Oh ext
3 x 20
Calves
7 sets
Fin
Supposed to row but back is still tight from the 5k
Incline bench
112.5kg x 3,3,3,3,
3 - 100 x 3 - 80 x 6
Decline chest press
10,9,8,8
Flyes 3 x 12
Lateral raise machine 5 x 12-15
Push downs
3 x 20
Oh ext
3 x 20
Calves
7 sets
Fin
Supposed to row but back is still tight from the 5k
Robbo22/07/21 @ 16:47
Training
High bar squat
150 x 3,3,3
140 x 5,5,5 - 3 sec eccentric
120 x 8 - 3 sec eccentric
Concept 2 bike
1:00/1:00 - #10 standing sprints
X 5 rounds
Fin
High bar squat
150 x 3,3,3
140 x 5,5,5 - 3 sec eccentric
120 x 8 - 3 sec eccentric
Concept 2 bike
1:00/1:00 - #10 standing sprints
X 5 rounds
Fin
Robbo24/07/21 @ 10:52
Training
Push press
100 x 3
90 x 5
80 x 10,10
Playing around with these as i haven’t done them in years
Standing double db press
30s x 6,6
24s x 9
Laterals 3 sets
Leg press
4 x 20 with 90 sec rest
Back extensions x 2 sets
Leg extensions 40 reps
Calves
Fin
Push press
100 x 3
90 x 5
80 x 10,10
Playing around with these as i haven’t done them in years
Standing double db press
30s x 6,6
24s x 9
Laterals 3 sets
Leg press
4 x 20 with 90 sec rest
Back extensions x 2 sets
Leg extensions 40 reps
Calves
Fin
Robbo26/07/21 @ 16:29
Training
Zombie front squat
125kg x 3,3,3,3,5
Power clean
80 x 3
90 x 3
100 x 3,3
Semi sumo defecit DL
150 x 8,8,8
Reverse defecit lunge
40 x 12,12ea
Fin
Zombie front squat
125kg x 3,3,3,3,5
Power clean
80 x 3
90 x 3
100 x 3,3
Semi sumo defecit DL
150 x 8,8,8
Reverse defecit lunge
40 x 12,12ea
Fin
Robbo27/07/21 @ 19:14
Training
Cgbp
140 x 2
Feet up
130 x 2,2,2
120 x 5
110 x 5 paused
Steep incline bench
80 x 10,8,7
Cable flyes
Dumbbell flyes
Upright rows
Laterals
Push downs
Fin
Pm
30:00 mins concept 2 bike, 1:59.6 - 15040m
Fin
Cgbp
140 x 2
Feet up
130 x 2,2,2
120 x 5
110 x 5 paused
Steep incline bench
80 x 10,8,7
Cable flyes
Dumbbell flyes
Upright rows
Laterals
Push downs
Fin
Pm
30:00 mins concept 2 bike, 1:59.6 - 15040m
Fin
Robbo29/07/21 @ 18:46
Training
Clusters (1 power clean into thruster)
Up to 90kg x 2,
100kg x 1
Push press
70 x 10
Btn pp
70 x 10
Rower
1:00/300m / 1:00 rest
X 10 rounds
Bike erg
5000m - 9.10
Fin
Pm
Triceps
Calves
Fin
Clusters (1 power clean into thruster)
Up to 90kg x 2,
100kg x 1
Push press
70 x 10
Btn pp
70 x 10
Rower
1:00/300m / 1:00 rest
X 10 rounds
Bike erg
5000m - 9.10
Fin
Pm
Triceps
Calves
Fin
Robbo30/07/21 @ 19:18
Training
Pull downs
4 sets
Db rows
40s 3 x 10
V bar pull downs
3 sets
Cable rows
3 sets
Rear delts
Bi’s
Fin
Pull downs
4 sets
Db rows
40s 3 x 10
V bar pull downs
3 sets
Cable rows
3 sets
Rear delts
Bi’s
Fin
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