Renegade Robson's Ridiculous Road to Ruin
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Robbo12/04/22 @ 14:07
Training
Smith mnachine front squat
127.5kg x 8,8,8 - drop to 87.5kg x 10
Leg press bands
15,15,15
Walking lunges
15,15ea
Back extension
12,12
Fin
Smith mnachine front squat
127.5kg x 8,8,8 - drop to 87.5kg x 10
Leg press bands
15,15,15
Walking lunges
15,15ea
Back extension
12,12
Fin
Robbo15/04/22 @ 14:22
Training Wednesday
Football - 40 mins
Fin
Training yesterday
Back
All machine work
Fin
Training today
Seated db shoulder press
40s x 8,7,6 drop yo 26s x 8
Side raises 5 sets
Pendulum squat
15,10,10,15
Kick back machine
10,10
Calves
Fin
Football - 40 mins
Fin
Training yesterday
Back
All machine work
Fin
Training today
Seated db shoulder press
40s x 8,7,6 drop yo 26s x 8
Side raises 5 sets
Pendulum squat
15,10,10,15
Kick back machine
10,10
Calves
Fin
Robbo18/04/22 @ 16:15
Training today
Floor press
130 x 4
120 x 7
110 x 8
Dips
1 chain x 12
2 chains x 7, drop to 1 chain x 3
1 chain x 11
Machine incline press
6,8,10
Decline machine press
12,15
Standing db shoulder press
22s x 8,8
Side raises
10,15,15
Rear delt raises
20,15
Tris 4 x 15
Bi’s 4 x 15
Fin
Floor press
130 x 4
120 x 7
110 x 8
Dips
1 chain x 12
2 chains x 7, drop to 1 chain x 3
1 chain x 11
Machine incline press
6,8,10
Decline machine press
12,15
Standing db shoulder press
22s x 8,8
Side raises
10,15,15
Rear delt raises
20,15
Tris 4 x 15
Bi’s 4 x 15
Fin
Robbo19/04/22 @ 20:19
Training
Smith machine front squat
20,15,8
Leg press
12,12,12
Nordic curl
10 + 12 lunges ea with 20kg db’s
10 + 8 lunges ea with 30kg db’s
Calves 2 sets
Fin
Smith machine front squat
20,15,8
Leg press
12,12,12
Nordic curl
10 + 12 lunges ea with 20kg db’s
10 + 8 lunges ea with 30kg db’s
Calves 2 sets
Fin
Robbo21/04/22 @ 22:45
Training
Pull-ups
1 chain x 8
2 chains x 5
2 chains x 5 - 1 chain x 3 - bw x 3
Barbell row
80 x 12
90 x 10
100 x 7 drop to 80 x 6 drop to 60 x 10
Pulldowns
3 x 12 v bar
3 x 10 wide v bar
Underhand rows
15,12
Rear delt raises 3 x 15
Cable curl 3 x 15
Calves
Fin
Pull-ups
1 chain x 8
2 chains x 5
2 chains x 5 - 1 chain x 3 - bw x 3
Barbell row
80 x 12
90 x 10
100 x 7 drop to 80 x 6 drop to 60 x 10
Pulldowns
3 x 12 v bar
3 x 10 wide v bar
Underhand rows
15,12
Rear delt raises 3 x 15
Cable curl 3 x 15
Calves
Fin
Robbo22/04/22 @ 14:19
Training
Axle c&strict p
80 x 5,5,5
Arnold press
26s x 8,8,8
Side raises
3 x 10
Skulls
3 x 10
Pendulum squat
140 x 12
160 x 10
180 x 8
Ham curls
2 sets
Calves
1 giant set
Fin
Axle c&strict p
80 x 5,5,5
Arnold press
26s x 8,8,8
Side raises
3 x 10
Skulls
3 x 10
Pendulum squat
140 x 12
160 x 10
180 x 8
Ham curls
2 sets
Calves
1 giant set
Fin
Robbo25/04/22 @ 21:17
Training
Db bench press
60s x 4
54s x 7
50s x 8 - 40s x 5 - 30s x 6
Dips
2 chains
10,10,10
Incline machine press
12,15
Flyes
Sides
Fronts
Tris
Fin
Db bench press
60s x 4
54s x 7
50s x 8 - 40s x 5 - 30s x 6
Dips
2 chains
10,10,10
Incline machine press
12,15
Flyes
Sides
Fronts
Tris
Fin
Robbo26/04/22 @ 19:52
Training
Leg press
15
12
8 - 5 - 5 - 10 strip set
Walking lunges db’s
20s x 15 ea
30s x 10 ea
30s x 5 ea - 20s x 5 ea - 10s x 5 ea, bw x 5 ea
Rdl
170 x 8
140 x 10
Leg ext
Ham curl
Calves
Fin
Leg press
15
12
8 - 5 - 5 - 10 strip set
Walking lunges db’s
20s x 15 ea
30s x 10 ea
30s x 5 ea - 20s x 5 ea - 10s x 5 ea, bw x 5 ea
Rdl
170 x 8
140 x 10
Leg ext
Ham curl
Calves
Fin
Robbo02/05/22 @ 17:29
Training
Steep incline db press
46s x 8,7
40s x 8
Machine press
8,8
6-5-5-10 strip set
SA flyes
12,12,12ea
Bradford press
50 x 7,6
10 side raises after each set
Machine press
12,10
12 Rear delts raises after each set
Skulls
2 x 10
Push downs
1 x 18
Fin
Steep incline db press
46s x 8,7
40s x 8
Machine press
8,8
6-5-5-10 strip set
SA flyes
12,12,12ea
Bradford press
50 x 7,6
10 side raises after each set
Machine press
12,10
12 Rear delts raises after each set
Skulls
2 x 10
Push downs
1 x 18
Fin
Robbo04/05/22 @ 10:04
Training
Leg press wide
10,10,10
Ham curl
3 sets
Rack pull
200 x 8,8
Ssb wide stance
100 x 10,10
Calves
Fin
Leg press wide
10,10,10
Ham curl
3 sets
Rack pull
200 x 8,8
Ssb wide stance
100 x 10,10
Calves
Fin
Robbo05/05/22 @ 19:24
Training
Side raises
3 x 15
Arnold press
24s x 10,10
Pulldowns
12
10
8
T bar row
10 sec iso hold + 10 reps
X 3 sets
Pulldowns
3 x 10
SA row machine
10,10
Bi’s and calves supersets
X 5
Fin
Side raises
3 x 15
Arnold press
24s x 10,10
Pulldowns
12
10
8
T bar row
10 sec iso hold + 10 reps
X 3 sets
Pulldowns
3 x 10
SA row machine
10,10
Bi’s and calves supersets
X 5
Fin
Robbo07/05/22 @ 08:23
Training
Strict presss axle
70 x 6,6,6 short rest
Side raise
10,12,15
Pendulum squat
10
6-3-5
Sumo stance dl
180 x 8
Lunges
40kg x 40 - 30kg x 20 - 20kg x 20 - 10kg x 20 - 100 reps
Fin
Strict presss axle
70 x 6,6,6 short rest
Side raise
10,12,15
Pendulum squat
10
6-3-5
Sumo stance dl
180 x 8
Lunges
40kg x 40 - 30kg x 20 - 20kg x 20 - 10kg x 20 - 100 reps
Fin
Robbo10/05/22 @ 20:19
Training yesterday
Flat db bench
56s x 5,5
50s x 8
Incline machine
10
10-5-5
Dips
1 chain x 12
2 chain x 7 - 1 chain x 3 - bw x 3
Machine press
10,10
Side raises
6 sets
Tri’s
Fin
Training today
Leg press
15
12
10-4-4
Pendulum squat
10,12,12
Ham curls
20,10,10
Sissy squat
15,10
Kickbacks
Belt squat
Calves
Prowler
5 x 30m w/1:00 rest
Stretching
Fin
Flat db bench
56s x 5,5
50s x 8
Incline machine
10
10-5-5
Dips
1 chain x 12
2 chain x 7 - 1 chain x 3 - bw x 3
Machine press
10,10
Side raises
6 sets
Tri’s
Fin
Training today
Leg press
15
12
10-4-4
Pendulum squat
10,12,12
Ham curls
20,10,10
Sissy squat
15,10
Kickbacks
Belt squat
Calves
Prowler
5 x 30m w/1:00 rest
Stretching
Fin
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