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» Renegade Robson's Ridiculous Road to Ruin (Go to post)08-08-2020 @ 16:13 
Training yesterday

Calves

Chins
Bw x 15,15,10

Shoulders
Biís

Backs f**ked again so not doing anything to niggle it

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)05-08-2020 @ 16:21 
Training

Calves
5 x 20

Ham curls seated
3 sets

Back extension
15,12,12

Leg press
12,10
8 - 3 - 3 - 3 - 3 - rest pause 15 secs

Squats - flats and belt
150 x 8,8

Ham curl lying
6,6,6

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)05-08-2020 @ 05:51 
Training yesterday

6am
Pulldowns twisting variation
3 sets

Cable rows
3 sets

Straight arm pulldowns
3 sets

Rear delts
Biís


2pm
Chins
Bw x 20,10

5pm
Arms
8 sets biís 8 sets triís

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)03-08-2020 @ 20:35 
Training

Saturday

Calves
Leg press
Leg extensions
Lunges

Fin


Training today

Low incline dumbell bench - slow negs
44s x 12,10
44s x 7 - 30s x 6
30s x 12
2 mins rest b/w sets

Cable crossovers 4 x 12
Arnold press 4 x 12,10,9,8
Side raises 20,20,20,50
Pushdowns 2 x failure

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)31-07-2020 @ 22:50 
Training yesterday

60 min fast walk
1.5 mile run

Fin


Training today

6am
Shoulders - light - tons of reps

7pm
Back and biís

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)29-07-2020 @ 19:34 
Training

6am
Shoulders
Calves

Fin

Pm

Ham curl
3 sets

Rdl
140 x 12,10 - no straps and slippy bar f**ked it

Wide stance leg press
6 plates x 15,12,12

Reverse lunges smith
8,10,10 ea

Ham curl
2 sets

Calves 100 reps rest pause bw

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)27-07-2020 @ 21:15 
Post Edited: 27.07.2020 @ 21:16 PM by Robbo
Training

Low incline db press - slow negatives and paused
40s x 12,10
40s x 9 - 30s x 5
2 mins rest

Dips
+20kg x 11,10

Arnold press
24s x 10,8
20s x 9
18s x 9
10 side raise after each set

Scott press
3 x 12

Down the rack side raises

Pushdowns
3 x Max

Chins
Bw x 12,8

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)26-07-2020 @ 13:48 
Training

Lat pulldown machine
12,10,8

Wide grip pull ups
Bw x 12,12,10

Dumbell rows
40s x 10,10
36s x 10

Elbows out prone row
10,10

Prone trap raises
Curls

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)25-07-2020 @ 19:36 
Training - in an actual gym!!!

Leg extensions
10,10,10,10

Leg press
10,10,10
10-10-10-10 drop set

Leg extensions
Ham curls
15,8 x 2 sets

Front squats smith
15,10,8

Hack squat
15,12

Ham curls
8,8

Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)24-07-2020 @ 20:57 
Training

Military press
60 x 12,10,9,8 - short rests

Btn savikas
35 x 12,12,12

Raises and face pull Supersets
4 x 12 ea

Upright rows and rear delt raises supersets
4 x 12 ea

Bench
60kg x 75 reps various sets
Curls
20kg x 75 reps various sets

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)22-07-2020 @ 18:48 
Training

Rdl with bands
4 x 10

Reverse lunges
Ham curls
Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)21-07-2020 @ 20:08 
Training

Chins - hold at the top
10,10,8,7,,6,5,4 - 90 secs rest

Barbell rows underhand
80 x 12,12,12,12

Meadow rows
40 x 10,10,10 each hand

Seated double hand band row
3 x 15

Shrug - 3 sec hold
80 x 20,20
80+band x 12

Curls
40 x 8,8
S/s with face pulls
15,15

Pm
Rear delt raises 100
Curls 100
30 min walk

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)20-07-2020 @ 17:52 
Post Edited: 20.07.2020 @ 19:43 PM by Robbo
Training

Ggbp
120 x 10
115 x 9
110 x 9

Incline bench - slow eccentric and pause
80 x 10,10, 8
10 band flyes after each set

Floor press
80 x 9,9
10 flyes after each set

Side raises
Front raises

Pm
Press ups off handles 50
Single arm btn triceps extensions 75ea
Raises 50
Upright rows 50
Calves 3 x max
20 min fast walk

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)18-07-2020 @ 09:54 
Sparrow said:Have you stopped doing any cardio completely after your horrid experience on the burpee mile?

Strength seems to be picking up nicely though.


Just for now mate. My weight dropped to 95kg and about 8% body fat and no trying to bulk up slowly with adjustments to diet

I can only run or do body weight cardio with no gym so Iíve decided to make use of my weights that I have for now.

I must add I have religiously been doing 10 minute walks after my meals which may not sound like cardio but thereís a whole host of benefits to them and I seem to maintain being lean and fit doing them
» Renegade Robson's Ridiculous Road to Ruin (Go to post)17-07-2020 @ 19:17 
Training

Lunges
60 x 10,10,10,10 each leg

Ham curl banded
4 x 8

Walking lunges
60 x 10 ea

Walking lunges, 5 squats at start and after each 5 reps
60 x 10ea

Calves
3 x max


Pm
Curls 100
Calf raises 100
Belt squat 100 (2x50)

Fin

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