Renegade Robson's Ridiculous Road to Ruin

Training

Ring pull-ups
Bw x 10,10,10,8

Bench rows
30s x 8,8,8

Deadlift
220 x 5
200 x 8

First time in about 18 months I’ve done a heavy or conventional deadlift

Semi sumo rdl
150 x 8,8

BOR underhand
70 x 20

Fin

Training

Squats
150 x 8,8,8,8

Walking lunges
2 x 22.5s - 3 x 15ea

Nordic curls
4 x 8

Goblet squats slow descent
2 x 10

Trap bar farmers
125kg x 2 long runs
155kg x 1 long run

Fin

Training

Incline Dumbell press
50s x 7,5
44s x 7
40s x 8
30s x 12

Machine press
8,12

Flyes 3 x 12
Side raises
Rear delts
Bi’s and tri’s

Fin

Training

Defecit DL
160kg x 5
180kg x 5
200kg x 5

Semi-Sumo
180 x 8,8

RDL
100 x 12

Assisted Chins
20,12

Nordic curls
2 x 8

Fin

Easy one as upper back massage yesterday has bruised up badly

Training

Bench - feet up
140 x 2
130 x 5
120 x 8

Side raises 3 x 15

Standing dumbell shoulder press
30s drop 22.5s drop 15s
7,7,7
5,5,5
5,5,5

Front raises
Side raises
bi's and tri's

Fin

Training

Hamstring curls
Leg extensions
4 sets

Leg press
25,20,15-10-10

Squat
140 x 12,12,12
100 x 15 - no lockout
80 x 15 - no lockout

Ham curls 20-10-10
Leg extensions 10-10-10

Fin

Training

Bent over row - ass against wall
80 x 10,10
90 x 10,10

Deadlift
240 x 3,3
200 x 10

Neutral grip chins
+10kg x 8,7,6

Rdl
140 x 8,8

Nordic curls
3 x 8

Curls
15,12,10

Fin

Training yesterday

Smith machine shoulder press
100 x 5,5,5

Dumbell shoulder press paused top and bottom
35s x 9,8
30s x 9

Side raises
Rear delts
Upright rows

Fin

Today

Squat - heels elevated
160 x 8,8,8,8

Leg press
20,20,20

Lunges x 10 ea into 10 back extensions
X 2

Leg extension 15,15
Ham curls 12,12

Fin

Training

Bench - feet up - off pins
140 x 3,3
125 x 6

Incline dumbbells
40s x 10,10,10,10,10

Crush grip press x 10
Max flyes
X 4 rounds

Tris

Fin

Training

Deadlift
220 x 1 - pulled lat

Low bar squat no lockout
110 x 12,12,12,12

Reverse hypers

Fin

Training

Strict press
80 x 5,5,5

Arnold press
30s x 8,7
24s x 10

Side raises
Rear delts
Bi’s

Fin

Training

Squat
100 x 20
120 x 15
130 x 12
140 x 10
150 x 8
160 x 6
170 x 4
180 x 2
110 x 10,10 - no lockout

Calf raises x 4 sets
Light farmers walks

Fin

Training

Incline Guillotine press
100 x 7,6
90 x 9
90 x 6 - 70 x 6

Lee priest dips
Bw x 8,6,6

Flyes
Tri’s
Side raises

Fin

Training

23/10

Dumbell clean and press e/rep
35s x 8,8,8

Deadlift
200 x 8
200 x 3 - pulled lat again

Circuit
Nordic curl x 8
Side raise x 12
Waiter curl x 15
5 sets

Fin

Training today

5 mins stepper
5 mins incline tread

A1 - Incline bench
100 x 10
110 x 6,6,5

30 sec rest

A2 - chest supported db row
10,8,8,8

3 mins b/W rounds

B1 - Lee priest dip x 10,8
B2 - chins x 10,10
30 sec b/W exercises
3 mins b/W rounds
2 rounds

Shoulder tri set
Upright row x 20,15,15
Side raises x 20,15,15
Machine press x 20,15,15

Ski erg 2 x 30 sec flat out with minutes rest

5 mins stepper
5 mins incline tread

Fin

Can you do Nordic hamstring curls full range unassisted?