Renegade Robson's Ridiculous Road to Ruin
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| Wayne_Cowdrey |  | ... | 29-03-2019 @ 22:01 |
 Still got a little bit of strength Member 400, 22042 posts | No front squats?  | ||
| Robbo |  | ... | 30-03-2019 @ 18:52 |
 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 | No Wayne my rear delt been hurting a lot and upper back super tight from them so rested them. Back into routine shortly though  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 | ||
| Robbo | | ... | 01-04-2019 @ 19:14 |
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 | 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 | ||
| Robbo | | ... | 03-04-2019 @ 21:19 |
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: 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 gm’s 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 | ||
| Robbo | | ... | 05-04-2019 @ 17:25 |
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: 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 didn’t 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 | ||
| Robbo | | ... | 16-04-2019 @ 20:50 |
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 | 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 | ||
| Robbo | | ... | 18-04-2019 @ 06:14 |
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 | Wednesday Seated military 70 x 10,10,10,10,10 + 5 sternum chins after each set Incline bench machine Trx rows Pushdowns Fin | ||
| Robbo | | ... | 19-04-2019 @ 13:11 |
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 | 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 | ||
| Robbo | | ... | 21-04-2019 @ 11:07 |
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 | 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 | ||
| Robbo | | ... | 22-04-2019 @ 17:48 |
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 | 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 | ||
| Robbo | | ... | 24-04-2019 @ 19:19 |
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 | 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 | ||
| Robbo | | ... | 26-04-2019 @ 18:13 |
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 | 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 | ||
| Robbo | | ... | 29-04-2019 @ 21:11 |
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 | 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 | ||
| Robbo | | ... | 29-04-2019 @ 21:12 |
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 | Monday Squat 150 x 8 170 x 5,5,5 - 2 mins rest Dips and leg curl supersets Calves Curls Fin | ||
| Robbo | | ... | 30-04-2019 @ 19:31 |
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 | 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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