Renegade Robson's Ridiculous Road to Ruin
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| Robbo |  | ... | 31-07-2021 @ 16:31 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Training Shoulder fluff X 30 mins Min 1 Bike erg x 20 cals Min 2 2 x 25 Rdl x 15 Min 3 40kg walking lunges x 10ea Min 4 Rest X 4 rounds Fin | ||
| Robbo | | ... | 02-08-2021 @ 17:43 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Training Bike erg - 45 mins #4 22842m 1.58.2/1000 82 rpm Every 5 mins - 30 sec sprint (100rpm) Fin | ||
| Robbo | | ... | 06-08-2021 @ 17:23 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Post Edited: 06.08.2021 @ 20:09 PM by Robbo Training Tuesday Leg ext Leg curls Leg press Back ext Reverse lunges Calves Fin Training today Smith shoulder press 3 x 6 Banded pull-ups 12,10,8 Cgbp 100kg 2x10, 90kg paused x 8 Prone rows 3 x 12 Lat raises 3 x 15 Flyes Face pulls Calves Bi’s Fin Pm 2 mins bike erg 1 min walking lunges 2 x 20kgs X 3 rounds 10 mins bike erg, damper 10 - 2 mins, 8 - 2 mins….6,4,2…. Fin Needed an easy week, fell down the stairs couple of weeks ago and back and trap been super tight since, physio told me to take it easy, also feeling absolutely battered | ||
| Robbo | | ... | 09-08-2021 @ 17:12 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Training - still recovering from 2nd moderna shot Warm up Rower - sr 16 1:00 - 244m 1:00 - 258m 1:00 - 281m 1:00 - 288m Minute rest between sets, felt strange at such a low stroke rate, will have a go properly later in the week Pin squat - 4 seconds descent 120 x 8,8,8 Gm’s 60 x 15 80 x 10 Dumbell bench 25,25,25 Fatman rows 25,25,25 Side raise 25,25 Sit ups 15,15 Curls 25,25 Pushdown a 25,25 Fin | ||
| Robbo | | ... | 12-08-2021 @ 20:15 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Training yesterday Low incline bench 120 x 3 110 x 6 100 x 8 90 x 10 2 sets of flyes Neutral chins - elbows forward Bw x 8,8,8 Wide grip x 10 Straight arm push downs x 15 Shoulders tri set x 3 rounds Rdl x 20,20 Reverse hypers x 20,20 Walking lunges + 20kg x 30ea Reverse lunges +20kg x 15ea Fin Pm 20 mins incline walk Abs Fin Back and neck still f**ked so can’t row or do much fun stuff | ||
| jt | | ... | 12-08-2021 @ 20:20 |
 old age traveller Member 332, 7919 posts | Did you "fall" at work lol? Was alcohol involved? Nice effort on the R16's I squeezed out 293m this week........I fully expect you to beat that. | ||
| Robbo | | ... | 13-08-2021 @ 17:03 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | jt said:Did you "fall" at work lol? Was alcohol involved? Nice effort on the R16's I squeezed out 293m this week........I fully expect you to beat that. Fell off the top step at home jt, all the way to the bottom when going for a middle of the night piss  physio said I’ve tightened up a lot from it and it’s taking some shifting Enjoyed the r16s, takes a bit of getting used to, but felt super efficient, just a shame my upper back and trap hate rower at the minute | ||
| Robbo | | ... | 13-08-2021 @ 17:06 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Post Edited: 13.08.2021 @ 17:07 PM by Robbo Training Cgbp - paused 100 x 4,4,4,4,3,3 - 10 secs rest between 4s 80 x 10 Squat 120 x 4,4,4,4,4,4 - 10 secs rest between 4s, more like 15-20 tho Chins - wide grip Bw x 4,4,4,4,4,4 - 10 secs rest between 4s Military press 50kg x 4,4,4,4,4,4 - 10 secs rest between 4s 2 sets of side raises Split squat +22.5kg x 12,12ea Bike erg - 1000m x 1:28:5 - pb Fin | ||
| jt | | ... | 14-08-2021 @ 21:30 |
old age traveller Member 332, 7919 posts | Robbo said: Fell off the top step at home jt, all the way to the bottom when going for a middle of the night piss physio said I’ve tightened up a lot from it and it’s taking some shifting Enjoyed the r16s, takes a bit of getting used to, but felt super efficient, just a shame my upper back and trap hate rower at the minute My older brother met his untimely demise going headfirst down the stairs after a night out, its surprisingly common. | ||
| Robbo | | ... | 16-08-2021 @ 19:33 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Jesus that’s sad, I need to take more care on my perilous staircase Training Saturday Arms Fin Sunday Calves and abs Fin Monday Leg press 2 x 12 Hack squat 2 x 15 Leg curls 2 x 15 Leg extensions 2 x 15 Split squat 2 x 10ea Fin | ||
| Robbo | | ... | 13-09-2021 @ 18:09 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Back from Greece, had a couple of weeks rest apart from 1 cheeky fluff session over there Off back up to 102kg from 96kg now, 4 days weights and a bit or rowing here and there Training today Stair master 5 mins Leg extensions 3 x 10 Squats - no lockouts - heels elevated 100 x 15 110 x 12 120 x 10 130 x 8 140 x 6 150 x 4 Leg press 3 x 15 Ham curls 12,8,6 Fin 50 min dog walk x | ||
| Robbo | | ... | 15-09-2021 @ 19:48 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Post Edited: 15.09.2021 @ 19:48 PM by Robbo Training Incline bench 110 x 5,5,5 3 x 10 chins after each set 100 x 6 Low incline dumbbells 40s x 10,8,7 Close grip Floor press 80kg x 8,8 2 x 10 flyes after each set Front raise Side raise Rear raise 3 tri sets high reps Push downs Curls Fin | ||
| Robbo | | ... | 17-09-2021 @ 16:12 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Training Chins - Neutral Grip +20kg x 5,5,5 BW x 10,8 Dorian deads 140 x 10 160 x 8,8 Dubbell rows 40s x 12,12,12ea bent over db row 2 x 12 Snatch grip defecit deadlift 150 x 10,8 Nordic curls 2 sets Defecit RDL 90kg x 10 Fin | ||
| Robbo | | ... | 21-09-2021 @ 13:42 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Post Edited: 21.09.2021 @ 13:43 PM by Robbo Training yesterdayIncline bench 100 x 8,8,6 Shoulders and bi's Fin Training Today Squats 110 x 15 120 x 12 130 x 10 140 x 8 150 x 6 160 x 4 170 x 2 100 x 10 - slow split squat 3 x 12ea Nordic curls 2 x 8,6 reverse hypers 2 x 15,10 Fin | ||
| Robbo | | ... | 23-09-2021 @ 20:18 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Training Low incline bench 120 x 5,5.5 100 x 8 Flyes 30s x 9,8 27.5s x 9 Press ups Side raise Savikas press Pushdowns Extensions Fin | ||
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