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Renegade Robson's Ridiculous Road to Ruin

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RobboIcon...17-03-2019 @ 08:34 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Wayne_Cowdrey said:How do you hold the weight on step-ups? On your back or weight in each hand?


On my back with a bar Wayne, at heavier weights my traps burn before my legs with dumbells

Very enjoyable exercise!
RobboIcon...17-03-2019 @ 18:41 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Sunday

Steep incline dumbell bench
50s x 8,7,6


A1 - strict press
70 x 6,6,8
A2 - pull ups
Bw x 10,10,10

B1 - floor press
100 x 12,10
B2 - fat man rows
Bw x 10,10

Side raises

Fin
RobboIcon...19-03-2019 @ 18:19 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Tuesday

Dead’s
270 x 2 - felt off so left it

Speed dead’s with band
180 x 3,3

Deficit snatch grip dead’s - 4-5 second eccentric
140 x 10,10

Good morning SSB
60 x 8
80 x 8
100 x 8,8

Ghr
6,4,4,4,4,4,4 - 30 seconds rest between sets

Sandbag to shoulder
75kg x 10,10,10

Fin
RobboIcon...20-03-2019 @ 20:09 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Wednesday AM

Pull-ups - varying grips - feet held out front
Bw x 10,10,10,10

Cable rows
5 x 10

Straight arm pulldowns
20/20
Reverse pec dec
20/20

Curls

Hill sprints
5 x 30 seconds

Fin


Wednesday PM

Strict press
90 x 5,5,5,5,4 - t**t

Pushdowns
Side raises

Fin
RobboIcon...21-03-2019 @ 20:15 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Thursday

Bike x 20 mins rolling hills
Core
Calves

Fin
RobboIcon...22-03-2019 @ 18:55 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Friday

Squats high bar
100 x 20,20,20 short rest

Drop lunges
60 x 10 ea
40 x 20 ea

Leg extension
Ham curl

Fin
DeanW92Icon...22-03-2019 @ 20:54 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Might have to try the drop lunges, being trying to do more one legged stuff.
RobboIcon...22-03-2019 @ 21:15 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Always do some single leg stuff mate, think it’s very valuable
DeanW92Icon...23-03-2019 @ 07:10 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Robbo said:Always do some single leg stuff mate, think it’s very valuable


Yer most of these exercises seem to be good for the glutes and obviously stability but ive always found them awkward to do and so not stuck with them.
RobboIcon...23-03-2019 @ 12:33 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Saturday

3 x pull ups @ bw - legs horizontal
6 x 80kg sandbag shoulder
9 x 70kg yoke push press
X 4 rounds with 2 mins rest bw rounds
Brutal

10kg weighted vest
5 x chins legs horizontal
10 x hand release press ups
X 2 rounds

70kg yoke strict press x 10

Fin
RobboIcon...25-03-2019 @ 16:49 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Monday

Calves

High bar squat
180 x 10,8

A1 - leg press high feet x 8
A2 - hack squat sissy squat x 20
X 3 rounds (30 secs between supersets/2 min between rounds)

Back extension weighted
4 x 8

Dumbell bench press x 25
Trx row x 25
X 3 rounds

Fin
RobboIcon...27-03-2019 @ 21:51 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Wednesday

Am

Watt bike 5 mins
Ham curls - 10 x 4 - 10 sec rest
Leg press - 2 min sets x 3
Calves

Pm

Calves

Military press
95 x 3,3,4,4
80 x 8
Pull ups 5 x 10 @ bw - done after each set of presses

Dips
Bw x 25,25

Scott presss
15,12

V bar pullldown
12,12

Pushdowns
2 x 15

Straight arm pushdowns
15,10,10

Fin
RobboIcon...28-03-2019 @ 21:04 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Thursday

Bike sprints 10 mins
Core
Basketball

Fin
RobboIcon...29-03-2019 @ 21:45 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Friday

Am

Ham curls
4 x 6

Squats
110 x 20,20,15 - short rest

Fin

Pm

Leg press
4 x 12

Back extension
15,12

Leg extension
Ham curls

Fin
Wayne_CowdreyIcon...29-03-2019 @ 22:01 
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Still got a little bit of strength
Member 400, 22017 posts
No front squats? Unhappy

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