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» Renegade Robson's Ridiculous Road to Ruin (Go to post)17-09-2021 @ 16:12 
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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)15-09-2021 @ 19:48 
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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-09-2021 @ 18:09 
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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)16-08-2021 @ 19:33 
Jesus thatís 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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-08-2021 @ 17:06 
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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-08-2021 @ 17:03 
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 Grin physio said Iíve tightened up a lot from it and itís 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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)12-08-2021 @ 20:15 
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 canít row or do much fun stuff
» Renegade Robson's Ridiculous Road to Ruin (Go to post)09-08-2021 @ 17:12 
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

Gmís
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
» Zercher midget's lazy hunt for glory (Go to post)06-08-2021 @ 20:11 
1 x 155
3 x 140
5 x 130
» old timers occasional log (Go to post)06-08-2021 @ 20:07 
jt said:ERG 10 minute WU 6x1minute



286m 16spm
288m 16
290m 16
290m 16
291m 16 pushed on for a 2m PB yippee. Would spice girl boots help?
309m 20spm

4min CD


They are some big strong pulls there jt. Iíve been doing some 300s/1 min and my spm is around 24. Will have a try at a lower spm
» Renegade Robson's Ridiculous Road to Ruin (Go to post)06-08-2021 @ 17:23 
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
Biís

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 minsÖ.6,4,2Ö.

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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)02-08-2021 @ 17:43 
Training

Bike erg - 45 mins
#4
22842m
1.58.2/1000
82 rpm
Every 5 mins - 30 sec sprint (100rpm)

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)31-07-2021 @ 16:31 
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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)30-07-2021 @ 19:18 
Training

Pull downs
4 sets

Db rows
40s 3 x 10

V bar pull downs
3 sets

Cable rows
3 sets

Rear delts
Biís

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)29-07-2021 @ 18:46 
Training

Clusters (1 power clean into thruster)
Up to 90kg x 2,
100kg x 1

Push press
70 x 10
Btn pp
70 x 10

Rower

1:00/300m / 1:00 rest
X 10 rounds

Bike erg
5000m - 9.10

Fin

Pm

Triceps
Calves

Fin

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