Renegade Robson's Ridiculous Road to Ruin

Training

Swimming - 1k

5 x 50m sprints - 0:45rest
10 x 50m sprints - 1:00 rest
250m slow pace

Fin

Training Thursday

Rower
Burpees
15 cal rower 15 burpees, 14,13,12….1

Fin

Training Friday

Squat - flats
120 x 20
140 x 10
150 x 6

Nordic curls
10,10,10

Leg press banded
3 x 20

Split squat
10,10

Fin

Training Saturday

Close grip bench
140 x 5,5,5 - slingshot
100 x 12
10 x 80kg barbell rows after each set

Dips
+20kg x 15,15
Chins bw x 10,10

Pulldowns
Dip machine
Side raises
Rear delts

Fin

Training

Front squat
140 x 2,2,2,2,2
2 hspu after each set

Deadlift 100kg
Burpees
21/15/9

3 mins rest

Hang clean 50kg
Hand release press ups
21/15/9

Ghd sit ups

Fin

Training

Row
500m x 5 intervals
1:30 rest between sets
Under 1:40 per 500

Strict press
70 x 10

Pull ups varying grips
Bw - 3 x 10

Fin

Training

Air runner
30 mins - 4.8k

3 hspu
6 chins
5 rounds

Fin

Training

Leg press banded
15,12,10

Walking lunges
50kg x 15,15,15ea

Nordic curls
10,10,10

Smith machine squat
20,15 + 10 db Rdl after each set

Calf raise
10,10,10

Fin

Training

Cgbp
Slingshot
150kg x 2,2,3
130 x 8
Remove slingshot
110 x 8

Chins
+20kg
5,5,5,5,5

Dips
+20kg x 12,12,12
10 db row after each set

Cable rows 2 sets
Extensions 2 sets
Rear delts

Fin

Pm

Rower
250m
Rest 45secs
X 7 rounds
Got 6 rounds under 1:30 then blew up

Fin

Training

1000m row

Curls 2 sets to failure

Nordic curls
10,10,10

Deadlift
220 x 5

Semi sumo deadlift
150 x 8,8

Split squat
60 x 8,8,8ea

Leg press banded wide feet
15,20

Fin

Training

Push press
110 x 3

Seated military no back support
60 x 8,8

Btn snatch grip press
40 x 8,8

Upright rows
Side raises
Calves

Fin

What is your preferred method for training calves?

Considering i have s**t calves Wayne, my advice will probably be rubbish but i usually do them standing in the snith machine, High and low reps, slow concentric, 3 second hold, slow eccentric and a pause and stretch at the bottom

Training

Seated DB Press - upright bench
35s x 6,6,6,6

Neutral grip chins
+15kg x 6,6,6,6

Decline bench - paused
100kg x 8,8,8,8
10 BOR on smith after each set

Side raises
Rear delts

Fin

Training

High bar squat
160 x 8,8,8

Reverse lunge defecit
60 x 10ea
70 x 8,8ea

Ham curls x 2 sets
Nordic curls x 2 sets

Fin