Renegade Robson's Ridiculous Road to Ruin

Not sure Wayne not tried, I do them off a lat pulldown machine, hook heels under with knees on the pad and then put a band hanging off the top and use that to hold on to as I go forward.

Training

Incline walk 10 mins

Leg press
15,12,10,8-8-8

Pause squat 3 seconds
180 x 1

No lockout squat
140 x 8,8,8

Lunges
Reverse jumpers

Air bike
20 secs flat out
3 mins walk
X 3

10 mins incline walk

Fin

Training yesterday

Incline db press
50s x 8,7,6

Decline bench
100 x 8,8
90 x 12

Flyes
Pec dec
Upright rows
Side raises
Push downs

Pm
Circuit
25 leg press
45 sec rest
60m frame carry 155kg
45 sec rest
75kg sandbag carry 60m
X 3 rounds

Fin

Training

Pull downs
4 sets

Cable rows
4 sets

Dumbell rows
4 sets

Straight arm pull downs
4 sets

Rear delts
3 sets

Defecit deadlift
210 x 5

Rdl
140kg x 8
30 sec rest
Nordic curls x 8
2 mins rest
2 rounds

Single leg rdl
1 x 10ea

Single leg leg press
1 x 15ea

Fin

Training yesterday

5 mins incline treadmill

A1
Incline bench - 110kg 5,5,5,5
45 sec rest
A2
Trap bar deadlift - 200kg 5,5,5,5
45 sec rest
A3
5 second negative chin up 5,5,5,5
2 mins between rounds
X 4 rounds

B1 - high incline db bench - 35s 8,8,8
30 secs rest
B2 - wide grip pull-up - 8,8,8
30 sec rest
B3 - side raise - 15s - 8,8,8
30 secs rest
B4 - Single leg leg press - 8,8,8
2 mins between rounds
X 3 rounds

Bi’s
Rear delts
10 min incline walk

Fin


Training today

Curved runner x 10 mins/1 mile

Rower
45s on/1:00 off
X 5 rounds

Hill run x 5 mins
Hill sprints 30s on/1:00 off x 4 rounds

Fin

Training

A1 - db shoulder press - 3 sec negative
40s x 5,5,5,5
Rest 45 seconds
A2 - squat
165 x 5,5,5,5
Rest 45 seconds
A3 - db row
30s x 6,6,6
Rest 2 mins
X 4 rounds

Cable row x 10,10,10
30 sec rest
Side raise x 10,10,10
30 sec rest
Nordic curl x 10,10,10
30 sec rest
Bulgarian split squat x 10,10,10ea
Rest 90 seconds
X 3 rounds

Shoulder fluff

Fin

Training

A1 - cgbp
120 x 8,7,6
100 x 8
A2 - semi sumo deadlift
180 x 8,8,8,8
A3 - chin up
+10kg x 8,8,8
Bw x 8
30 seconds between sets
2 mins between rounds
X 4 rounds

Arms

Fin

Training Tuesday

A1 - seated military press
80kg x 5,5
70kg x 8,8
60kg x 10
A2 - leg press
X 5,5,8,8,10
A3 - row
X 5,5,8,8,10
45 secs b/W sets
2 mins b/W rounds
X 5 rounds

Side raises
Rows
Leg press
Arms

Fin

Training today

Incline bench
115 x 5,5,5

Cable flies
4 sets

High incline dumbbells
40s x 8
40s x 7 - 25s x 8

Pec dec
Side raises
Rear delts

Fin

Training

Calves 5 x 10
S/s with
Light leg press 5 x 10

Squat
120 x 20,20,20
150 secs rest between sets
Absolutely f**king brutal

Leg press
7 x 15 with 1 mins rest

Nordic curls assisted
2 x 10

Calves
2 x 10

Fin

Oh my God!!!

That requires some serious mental fortitude!!!!!

Well I didn’t have the mental fortitude Wayne, I got to 10 on the last set and was about to rack it and a friend stepped in behind me and told me to carry on and suck it up. Did the trick and pushed me through

Training

5 mins hill walk

Ham curl
25,15,10,15,25

Rdl - tng - 1’’ defecit
180 x 8
140 x 15
100 x 20

Chins
+10kg x 7,7

V-bar pull downs
15,12

Barbell rows
100 x 8,8 + 10 ham curls after each set
60 x 15,15

Cable row
20,25

Bi’s
6 x 10 short rest

Kb swing 32kg
S/s with
Leg raise
10,9,8,7,6,5,4,3,2,1

Sauna 30 mins straight - pb

Fin

Training

High bar squat
180 x 5
160 x 10
140 x 15
100 x 15

Leg press banded
4 x 15 with 1 min rest

Smith machine split squat
3 x 12 each leg

Farmers Walk
50kg each hand x 90m + 20 sit ups
x 3 rounds

Hill sprints
20 sec on/40 off
x 4 rounds

Fin

Training

Pulldowns
10,10,10-4-4

V-bar pulldowns
10,10,8-4-4

Deadlift
200 x 10
220 x 8
140 x 20

Cable rows
10,10,10

Underhand cable rows
10,10,10
s/s with
Nordic curls
8,8,8

Fin

Pm
Prowler push
2:00on 2:00 off
5 rounds

Calf raise 1 x 40

Fin

Training

10 min incline walk - 20kg in backpack
5mins 5kph, 5 incline
5 mins 6kph, 6 incline

Squat high bar
170 x 8
180 x 5
100 x 25

Leg press x 15
Db Rdl 30s x 10
X 3 rounds

Leg press x 20
Lunges 2 x 10 db’s x 10ea
X 2 rounds

10 mins incline walk - 20kg in backpack + 2 10kg db’s
7:00mins 5kph - 5 incline
Take away db’s
3:00mins 6kph 7 incline

Sit ups
Abs

Fin