Renegade Robson's Ridiculous Road to Ruin
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Training yesterday
Chins - 1:00 rest
8,8,8,7,7,6,5,5
Rower
1000m
15 sit ups
1000m
15 sit ups
750m
15 sit ups
750m
15 sit ups
Fin
Chins - 1:00 rest
8,8,8,7,7,6,5,5
Rower
1000m
15 sit ups
1000m
15 sit ups
750m
15 sit ups
750m
15 sit ups
Fin
Training
Muscle up practice
X 1 - pb
Dips
+10kg x 10
+ 20kg x 10,10,10,
Hanstand push ups
3,3,3,3,3,3 - tough movement on the shoulders
Rows
Fin
Muscle up practice
X 1 - pb
Dips
+10kg x 10
+ 20kg x 10,10,10,
Hanstand push ups
3,3,3,3,3,3 - tough movement on the shoulders
Rows
Fin
Training
treadmill
5 min warm up
Speed 14.5kph
500m incline 0
500m off
500m incline 2.0
500m off
500m incline 4.0
500m off
500m incline 6.0
500m off
500m incline 8.0
500m off
280m incline 10 - Bailed at 280m, legs totally gone
5 mins cool down
Fin
treadmill
5 min warm up
Speed 14.5kph
500m incline 0
500m off
500m incline 2.0
500m off
500m incline 4.0
500m off
500m incline 6.0
500m off
500m incline 8.0
500m off
280m incline 10 - Bailed at 280m, legs totally gone
5 mins cool down
Fin
danbaseley said:That treadmill program looks pretty rough 
Yeah mate the idea was to also come back down again but nowhere near ready for that yet!
Robbo said:
Hanstand push ups
3,3,3,3,3,3 - tough movement on the shoulders
Hanstand push ups
3,3,3,3,3,3 - tough movement on the shoulders
Good man. On your hands or holding handles of some sort?
Wayne_Cowdrey said:
Good man. On your hands or holding handles of some sort?
Good man. On your hands or holding handles of some sort?
On my hands Wayne, surpisingly hard, going to build this up it was very enjoyable
Training
CGBP
100kg x 5,5 - paused off the chest 3 seconds
100kg x 10,10,10
RDL
170kg x 5,5,5,5,5
Push Press
82.5kg x 5,5,5
Fin
CGBP
100kg x 5,5 - paused off the chest 3 seconds
100kg x 10,10,10
RDL
170kg x 5,5,5,5,5
Push Press
82.5kg x 5,5,5
Fin
Training
Pushpress
75kg x 10,10,10,10
High bar squat
160 x 10
140 x 10 - 3/4 squat
Split squat x 8ea
SLRDL x 8 ea
Handstand push up
bw x 3
Deadlift
80kg x 10
x 6 rounds
Side raises
2 x 20
fin
Pushpress
75kg x 10,10,10,10
High bar squat
160 x 10
140 x 10 - 3/4 squat
Split squat x 8ea
SLRDL x 8 ea
Handstand push up
bw x 3
Deadlift
80kg x 10
x 6 rounds
Side raises
2 x 20
fin
Post Edited: 20.01.2022 @ 22:09 PM by Robbo
Training Incline bench
120 x 3
110 x 6
100 x 8
Dips
+15kg x 12,15,15
Muscle up practice
X 5 with light band
Seated Dumbell press no back support
24s x 9,7
20s x 9
Set of v bar pulldowns after each set
Chins x 8,8,8
S/s with
Side raises x 20,20,20
Curls 3 sets
Fin
Pm
5 min treadmill warm up
Hill sprints
Incline 10 speed 18kph
20 secs sprint into 10 banded press ups
60 seconds rest
X 8 rounds
Calves
Ghd sit ups
Fin
Training
Box jumps
20’’ x 10
24’’ x 10,10
Push press
100 x 5
Power clean
90 x 3,3,3
Front squat
120 x 3,3,3
Handstand push-up
Bw x 4,4,5
10 lunges ea leg after each set with 60kg
Fin
Box jumps
20’’ x 10
24’’ x 10,10
Push press
100 x 5
Power clean
90 x 3,3,3
Front squat
120 x 3,3,3
Handstand push-up
Bw x 4,4,5
10 lunges ea leg after each set with 60kg
Fin
Training
30 min run outdoors
Tried running with a forefoot landing and Soleus went mad
20 mins shoulder rehab with band
Fin
30 min run outdoors
Tried running with a forefoot landing and Soleus went mad
20 mins shoulder rehab with band
Fin
Training
Incline bench - slingshot
120 x 4
Push press
77.5kg x 10,10,10,10
Chins 3 x 10
Arnold press 3 sets
Rows 3 sets
Side raises 3 sets
Curls
Push downs
Fin
Incline bench - slingshot
120 x 4
Push press
77.5kg x 10,10,10,10
Chins 3 x 10
Arnold press 3 sets
Rows 3 sets
Side raises 3 sets
Curls
Push downs
Fin
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