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» words of wisdom (Go to post)01-05-2021 @ 22:15 
WILLSAN said:share words of wisdom that have inspired you and might inspire others.



Some of the finest words ever written
» Renegade Robson's Ridiculous Road to Ruin (Go to post)17-02-2021 @ 18:40 
Training

Press ups off handles
+2 bands x 10,8
S/s
32kg kB row 12,12

Upright rows
Side raises
10,10ea

Chins x 12,11
S/s
Side raises
X 10,10

Tris and biís

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)16-02-2021 @ 12:30 
Post Edited: 16.02.2021 @ 12:31 PM by Robbo
Training

40 seconds burpees
20 rest
40 seconds lunges with 2 x 24kg
20 sec rest
40 seconds crunches
20 sec rest
40 sec sprint
1:20 rest
X 5 rounds

5 mins rest

40 seconds 24kg kB snatch
20 rest
40 seconds 2 x 24kg kB front squat
20 rest
40 second plank
20 rest
40 seconds 2 x 15kg walking lunge
1:20 rest
X 5 rounds

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)15-02-2021 @ 18:20 
Training today

Dips
+50kg x 6,6,6,6

Press ups off handles
Band x 10
Double bands x 10

Skulls s/s with chins
3 sets

Side raises
Pushdowns
Curls

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-02-2021 @ 17:47 
Training yesterday

Lunges
Single leg rdlís
Banded kB deadlifts
Jump lunges

Fin

Training today

Narrow grip pull-ups
Bw x 16
Neutral grip
Bw x 12
Chins
Bw x 12
8 kB press with 32kg after each set

kB rows 32kg
12,12,12
12 banded press ups after each set

Shoulder circuit
Side raises x 10
Upright row x 10
kB press 2 x 18 to failure
X 3 sets

Curls

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)10-02-2021 @ 19:22 
Training

1a - narrow overhand chins
+26kg x 5
+36kg x 5
+40kg x 3
Bw x 13
S/s with
1b - dips
+26kg x 10
+36kg x 10
+40kg x 8 +2

Circuit

40 sec 32kg kB swing
20 off
40 sec sit up
20 off
40 sec burpees
20 off
40 sec hard spin bike
20 off
1 min rest between rounds
5 rounds

Jump lunge with 20kg sandbag
30 sec on 30 off
4 rounds

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)09-02-2021 @ 20:50 
Training

45 mins badminton

Bleep test - level 13.1

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)08-02-2021 @ 17:57 
Training

Single arm kB shoulder press
32kg x 8,8,8,6 ea

Upright row
32kg kB x 12,12,12,12
S/s
Side raises
10kg x 10,10,10,10

Rear delt raises
kB hammer curls
Dumbell curls

Fin
» Sparrow Legs Strongman Training (Go to post)06-02-2021 @ 09:32 
Fast 100m that!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)05-02-2021 @ 13:46 
Training

Pull ups + 10kg
Sit ups
kB swings 32kg
Dips +20kg
Single arm Rows 32kg
Mountain climbers
Overhead kB lunges 18kg
Press ups close grip
Chins
Thrusters 2 x 18kg kbís

50 reps of each exercise

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)04-02-2021 @ 19:15 
Training

Squats
120 x 12,12,12,12

Rdl
100 x 10
120 x 8
140 x 8,8

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)03-02-2021 @ 13:00 
Training

Spin bike
45 min YouTube spin sesh

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)03-02-2021 @ 07:36 
jt said:Do you know anyone doing the job?

TBH its not something I would fancy.

Back in the day all North Midlands PL comps were held in Prisons

I have competed in Ranby, Glen Parva, Stocken and Ashwell (before the rioters burnt it to the ground)

Good luck!


Yeah JT, Iíve been working in the department with the PEIís for the past year, absolutely love it. We have brand new gym facilities which they spent a lot of money on and really enjoy training the prisoners and staff.

I never enjoyed being a pt on the out but being salaried and having a good audience who want to use us makes it miles better for me

Never been to any of those jails but can imagine the pl comps were good fun! The lads here love the weights!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)02-02-2021 @ 17:24 
Defo Millsy, job for life hopefully!

Training

10kg in rucksack
1a - narrow oh pull-ups
6,6,6,6
1b - press ups off handles + band
12,12,12,12
90 sec between rounds
Remove rucksack
Pull-ups x 10, press ups x 12

Side raises
Rear raises
Front raises

2a - Single leg rdl
36kg x 10,10,10ea
2b - Bulgarian split squat
36kg + band x 10,10,10ea
X 3 rounds

32kg kettlebell
10 swings
10 goblet squats
9,8,7,6,5,4,3,2,1

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)01-02-2021 @ 17:32 
Training

3 mile run
400m slow
400m fast - around 6:10-6:20 pace

15 mins rest

Ski erg
50 cals, 50 32kg kB swings
f**ked, couldnít continue

Sit ups x 50
Mountain climbers x 50

Fin

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