Renegade Robson's Ridiculous Road to Ruin
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Robbo11/03/22 @ 15:57
Training yesterday
Cgbp
Add slingshot
140 x 5,5
Remove slingshot
120 x 5
100 x 10
Chins
+22.5kg x 5,5,5,5,5
Shoulder machine
10,10,10
Row machine
10,10,10
Side raises
Tri’s
Fin
Cgbp
Add slingshot
140 x 5,5
Remove slingshot
120 x 5
100 x 10
Chins
+22.5kg x 5,5,5,5,5
Shoulder machine
10,10,10
Row machine
10,10,10
Side raises
Tri’s
Fin
Robbo11/03/22 @ 15:59
Training today
Leg extension
20,20
Ham curl
20,20
Single leg press
10,8,6ea
Hack squat
10,8, 6-6-6
Leg extension x 20
Calves
Side raises
Fin
Leg extension
20,20
Ham curl
20,20
Single leg press
10,8,6ea
Hack squat
10,8, 6-6-6
Leg extension x 20
Calves
Side raises
Fin
Robbo14/03/22 @ 20:28
Training
Strict press
80 x 5,5,5,5
Bench rows
70 x 10,10,10,10
Seated db press
30s x 15,12,8
S/s with
Chins
Bw x 12,10,8
Short rest between sets
Curls
push downs
Side raises
Rear delts
Fin
Strict press
80 x 5,5,5,5
Bench rows
70 x 10,10,10,10
Seated db press
30s x 15,12,8
S/s with
Chins
Bw x 12,10,8
Short rest between sets
Curls
push downs
Side raises
Rear delts
Fin
Robbo15/03/22 @ 17:11
Training
Squat - 3-4 second descent
140 x 8,8
Rdl - 3-4 second negative
180 x 8,8
Leg press
12,12
Leg ext
15,15
Ham curl
8,8
Split squat
40kg x 8,8
Calves
2 sets
Prowler push
0:30 on
1:00 off
X 5
Fin
Squat - 3-4 second descent
140 x 8,8
Rdl - 3-4 second negative
180 x 8,8
Leg press
12,12
Leg ext
15,15
Ham curl
8,8
Split squat
40kg x 8,8
Calves
2 sets
Prowler push
0:30 on
1:00 off
X 5
Fin
Robbo18/03/22 @ 20:59
Training yesterday
Cgbp
130 x 5
140 x 2
110 x 12
Chins
+25kg x 5,5,5,5,5
Dips
+25kg x 10,10
+ 10 cable rows after each set
Shoulder machine
12,12
+ 12 cable rows after each set
Fin
Cgbp
130 x 5
140 x 2
110 x 12
Chins
+25kg x 5,5,5,5,5
Dips
+25kg x 10,10
+ 10 cable rows after each set
Shoulder machine
12,12
+ 12 cable rows after each set
Fin
Robbo18/03/22 @ 21:01
Training today
High bar squat
180 x 5,5,5
Min 1
15 cal bike erg standing
Min 2
12 burpees
X 6 rounds for 12 minutes total , nearly sick
Football match
40 mins
Scored hatrick
Bench
100 x 20
Fin
High bar squat
180 x 5,5,5
Min 1
15 cal bike erg standing
Min 2
12 burpees
X 6 rounds for 12 minutes total , nearly sick
Football match
40 mins
Scored hatrick
Bench
100 x 20
Fin
Robbo19/03/22 @ 18:46
Training
Rear delts 6 sets
Front raises 6 sets
Side raises 4 sets
Curls 3 sets
Push downs 3 sets
Reverse curls 3 sets
Skull crushers 3 sets
Fin
Rear delts 6 sets
Front raises 6 sets
Side raises 4 sets
Curls 3 sets
Push downs 3 sets
Reverse curls 3 sets
Skull crushers 3 sets
Fin
Robbo26/03/22 @ 11:43
Training Monday
Bike 30 mins
Calves
Fin
Tuesday
Seated db press upright bench
35s x 6,7,7,7
Bench rows
75 x 8,8,8,8
Incline bench
90 x 10,10,8
Set up pull ups after every set
Bi’s
Fin
Wednesday
45 mins football
Fin
Thursday
1 hour tennis
Leg press banded
12,12,12,12,12
Set of calves after every set
Nordic curls
10,8,8
Set of calves after every set
Fin
Friday
Incline db bench
50s x 7,7,6
Neutral grip chins
+25kg x 5,5,5
Cable rows x 10
Upright rows x 10
Side raises x 10
X 3 rounds
Fin
Bike 30 mins
Calves
Fin
Tuesday
Seated db press upright bench
35s x 6,7,7,7
Bench rows
75 x 8,8,8,8
Incline bench
90 x 10,10,8
Set up pull ups after every set
Bi’s
Fin
Wednesday
45 mins football
Fin
Thursday
1 hour tennis
Leg press banded
12,12,12,12,12
Set of calves after every set
Nordic curls
10,8,8
Set of calves after every set
Fin
Friday
Incline db bench
50s x 7,7,6
Neutral grip chins
+25kg x 5,5,5
Cable rows x 10
Upright rows x 10
Side raises x 10
X 3 rounds
Fin
Robbo28/03/22 @ 19:34
Training
Seated shoulder press off pins
80 x 3,5,5,6
Side raises x 12 into machine press x 10
X 3 rounds
Decline bench
100 x 8,8,8
Cable flyes
3 x 15
Push downs 3 sets
Tricep extensions 3 sets
Fin
Seated shoulder press off pins
80 x 3,5,5,6
Side raises x 12 into machine press x 10
X 3 rounds
Decline bench
100 x 8,8,8
Cable flyes
3 x 15
Push downs 3 sets
Tricep extensions 3 sets
Fin
Robbo30/03/22 @ 19:31
Training yesterday
Back
Bi’s
Hamstrings
Calves
Fin
Training today
40 mins 6 a side (hatrick again)
Fin
Back
Bi’s
Hamstrings
Calves
Fin
Training today
40 mins 6 a side (hatrick again)
Fin
Robbo05/04/22 @ 19:28
Training last Thursday
Squats - slow eccentric and pause
110 x 10
120 x 8
130 x 6 - 110 x 5 - 80 x 6
Rdls
Fin
Saturday
Bench
140 x 3,3
Chest machine 3 x 8
Flyes 3 x 15
Shoulder press
26s x 15,11
Side raises
5 x 15
Rower
250m x 3 rounds, kept under 1:30
Fin
Training today
Calves
4 x 10
Chins
+27.5kg x 5,5,5,5
Bench rows
4 x 10, 10 second contraction before each set
Wide grip pull-ups
Bw x 10,8
Pulldowns rope 2 sets
Cable rows 2 sets
Btn pulldowns 2 sets
Ham curls 3 sets
Nordic curls 3 sets
Rear delts
2 x 20
Bi’s 7 x 15
Fin
Squats - slow eccentric and pause
110 x 10
120 x 8
130 x 6 - 110 x 5 - 80 x 6
Rdls
Fin
Saturday
Bench
140 x 3,3
Chest machine 3 x 8
Flyes 3 x 15
Shoulder press
26s x 15,11
Side raises
5 x 15
Rower
250m x 3 rounds, kept under 1:30
Fin
Training today
Calves
4 x 10
Chins
+27.5kg x 5,5,5,5
Bench rows
4 x 10, 10 second contraction before each set
Wide grip pull-ups
Bw x 10,8
Pulldowns rope 2 sets
Cable rows 2 sets
Btn pulldowns 2 sets
Ham curls 3 sets
Nordic curls 3 sets
Rear delts
2 x 20
Bi’s 7 x 15
Fin
Robbo06/04/22 @ 20:12
Training today
Squats - pulled my back warming up
Leg press bands
15,10,8-8-8
Split squat
10,10,10ea leg
SLRDL
10,10ea
Front squat smith machine
12,12
Fin
Squats - pulled my back warming up
Leg press bands
15,10,8-8-8
Split squat
10,10,10ea leg
SLRDL
10,10ea
Front squat smith machine
12,12
Fin
Robbo08/04/22 @ 18:42
Training
Incline bench
110 x 5,5,6
100 x 9
Barrel press
30s x 12,10,10
Pec dec
12,12
Btn smith press
8,8,8
Side raises
15,15,15
Push downs
15,15,15
Fin
Incline bench
110 x 5,5,6
100 x 9
Barrel press
30s x 12,10,10
Pec dec
12,12
Btn smith press
8,8,8
Side raises
15,15,15
Push downs
15,15,15
Fin
Robbo09/04/22 @ 16:10
Training
Pull ups
bw x 10,100,10
Bench rows underhand
70kg x 8,8,8,8
Dumbell rows
40kg x 10,10,10
Dorian deadlift
180 x 5
150 x 8
DB SLDL into shrug
30s x 10,10
Calves
Fin
Pull ups
bw x 10,100,10
Bench rows underhand
70kg x 8,8,8,8
Dumbell rows
40kg x 10,10,10
Dorian deadlift
180 x 5
150 x 8
DB SLDL into shrug
30s x 10,10
Calves
Fin
Robbo11/04/22 @ 20:56
Training
Strict press
80 x 6,6,6
Arnold press
25s x 8,8,8
10 upright row after every set
Side raises
Fin
Strict press
80 x 6,6,6
Arnold press
25s x 8,8,8
10 upright row after every set
Side raises
Fin
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