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Renegade Robson's Ridiculous Road to Ruin

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Wayne_CowdreyIcon...29-03-2019 @ 22:01 
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'very impressive' ............ 7 years ago.
Member 400, 19674 posts
No front squats? Unhappy
RobboIcon...30-03-2019 @ 18:52 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
No Wayne my rear delt been hurting a lot and upper back super tight from them so rested them. Back into routine shortly though
Happy


Saturday

Incline bench - narrow grip
120 x 5,5 - 12 cable rows after each set
100 x 10,8 - 12 Fatman rows after each set

Savikas press x 12
Chins - 8 second down x 5
Side raises x 10
X 2 rounds

Fin
RobboIcon...01-04-2019 @ 19:14 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Monday

Squats
160 x 8,8,8,8,8 - 150 seconds rest between sets

Bulgarian split squat
15 into 5 ham curls
X 2 sets

Flat dumbell bench
27.5s x 25,25,25
25 cable rows after each set

Fin
RobboIcon...03-04-2019 @ 21:19 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Post Edited: 03.04.2019 @ 21:20 PM by Robbo
Tuesday

Calves
Rolling stairs 10 mins fast
Core

Fin


Wednesday

Am

Leg press
3 x 2 mins

Single leg rdl
12 ea + 20 leg extensions
X 4 sets

Single leg step ups
Ham curls
Single leg gmís
Lunges


Pm

Seated military
90 x 9 + 10 pull ups
90 x 8 + 5 20kg pull ups
80 x 10 + 5 20kg pull ups
70 x 15 + 5 20kg pull ups

Dips bw x 25 into 25 assisted chins
X 2 rounds

Upright row
5 x 20

Trx row
Plate raises

Fin
RobboIcon...05-04-2019 @ 17:25 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Post Edited: 05.04.2019 @ 17:30 PM by Robbo
Friday

Ssb
140 x 20
120 x 15

Hands on rack
100 x 10,10

Farmers
Warm ups then

140 x 10m + 20 - 30 seconds hold, grip didnít budge which was nice
30 sec rest
130 x 10m
30 sec rest
120 x 10m
30 sec rest
110 x 10m
30 sec rest
100 x 20m

Ghr
6,6,6

Sandbag to shoulder
80kg x 10

Ring pull ups
Bw x 10

Fin
RobboIcon...16-04-2019 @ 20:50 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Tuesday

Squat
100 x 10,10,10,10,10
Set of leg curls after each set of squats - short rest between sets

Bulgarian split squat x 10 into 10 single leg rdl
X 2 sets on each leg

Fin

Easy session back after holiday
RobboIcon...18-04-2019 @ 06:14 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Wednesday

Seated military
70 x 10,10,10,10,10
+ 5 sternum chins after each set

Incline bench machine
Trx rows
Pushdowns

Fin
RobboIcon...19-04-2019 @ 13:11 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Friday

A1 - RDL
170 x 8,8,8
A2 - CGBP - paused
100 x 10,10,8 +2 +2
1 min rest between exercises

B1 - Leg press
10,10,15
B2 - dumbell row
10,10,15
1 min rest between exercises

C1 - sissy squat
12,12
C2 - side raise
12,12

Side raises
Ham curls
Calves

Fin
RobboIcon...21-04-2019 @ 11:07 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Sunday

A1 - 1 1/4 squats
100kg x 8,8,8
A2 - V handle chins
Bw x 8,8,8
1 min rest between sets

B1 - lunges
60 x 8,8ea
B2 - seated shoulder press
8,8
1 min rest between sets

C1 - back extension
10,10
C2 - trx press ups
10,10
30 sec rest between sets

Fin
RobboIcon...22-04-2019 @ 17:48 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Monday

Circuit 1

Rower 21 cals
15 wall balls
9 50kg overhead
As many rounds in 8 mins

Rest 4 mins

Circuit 2

10 cals assault bike
10 air squats
As many rounds in 8 mins

Rest 4 mins

Circuit 3

3 dumbell cleans
6 sit ups
9 burpees over box
As many rounds in 8 mins

Rest 4 mins

Clean and press 50kg x 15

Leg raises

Fin
RobboIcon...24-04-2019 @ 19:19 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Wednesday

A1 - seated shoulders press
80kg x 10,10,10
60kg x 20
A2 - lean away chins
Bw x 10,10,10,10
1 min between sets
2 mins between rounds

B1 - Crush grip press
28s x 10,10
B2 - incline dumbell rows
28s x 10,10
30 sec rest between sets

Hack squat
3 x 25 - 75 sec rest between sets

Calves

Fin
RobboIcon...26-04-2019 @ 18:13 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Friday

A1 - Snatch grip defecit deadlift
160kg x 8,8,8
A2 - smith machine bench
10,8,7
90 seconds between sets

Lunches
Fat man rows

Fin
RobboIcon...29-04-2019 @ 21:11 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Saturday

A1 - Scott press
28s x 10,9,9,8
A2 - wide grip pulldown
8,8,8,8

Upright rows
Cable rows
Pushdowns
Side raises

Fin
RobboIcon...29-04-2019 @ 21:12 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Monday

Squat
150 x 8
170 x 5,5,5 - 2 mins rest

Dips and leg curl supersets
Calves
Curls

Fin
RobboIcon...30-04-2019 @ 19:31 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Tuesday

Bike 20 mins
10 mins 10 sec sprint 10 sec rest
10 mins 30 sec sprint 10 min rest

Leg press
4 sets - 2 mins, 90 sec, 90 sec, 60sec sets
Short rest between sets

Box push sprints
3 x 20m

Fin

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