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» Renegade Robson's Ridiculous Road to Ruin (Go to post)22-01-2020 @ 19:04 
Training

Bench close grip
140 x 2,2,2

Machine bench
10,8

Burpees
100 in 8:53 - was aiming for under 10 so happy with that

Treadmill
1/4 mile @ 10.7 into 25 press ups
1/4 mile @ 10.9 into 25 press ups
1/4 mile @ 12 into 25 press ups
1/4 mile @ 15 into 25 press ups
1/4 mile @ 18 into 25 press ups
1/4 mile @ 20 into 25 press ups

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)22-01-2020 @ 10:17 
Wayne_Cowdrey said:Strong chins Robbo!

I would do 1 rep with +40kg.


Cheers Wayne felt strong on them. Maybe because Iím skinny now :-)
» Renegade Robson's Ridiculous Road to Ruin (Go to post)21-01-2020 @ 12:34 
Training

Calves
6 x 12

Chins
+40kg x 5, 5 into bw x 8
+20kg x 6 into bw x 6
Bw x8,8

Curls
3 x 12

Prowler
30m (2x15) flat out into 20 sit ups
X 4 sets
Much harder than it looks on paper

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)20-01-2020 @ 19:14 
Training

Rdl
140 x 10
160 x 8
180 x 6

Lunges
60 x 10 ea
70 x 10 ea
80 x 10 ea

Pull throughs
15,12,12

Single leg RDL
2 x 10 ea

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)17-01-2020 @ 15:26 
Training

Run 1k

Arnold press
15,15,15
Superset with
Pull ups
15,12,10

Half mile run 9:00 pace
25 press ups
Half mile run
25 press ups
Half mile run 8:50 pace
25 press ups
Half mile run
25 press ups

Will build that up to 6 miles and 300 press ups

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)16-01-2020 @ 21:27 
Training

Squat
180 x 5
140 x 5 - paused

Sissy hack squat
20,10,8

Leg press
25,25

Ham curls

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)16-01-2020 @ 09:08 
Training Tuesday

Back stuff
Biís
Calves

Fin


Wednesday

Incline bench
120 x 2,2,2f3

Machine press
Side raises

Fin

Boring weeks training as full of cold and flu, hopefully back doing some running and rowing soon
» Renegade Robson's Ridiculous Road to Ruin (Go to post)16-01-2020 @ 09:07 
DeanW92 said:Very impressive running at nearly 100kg bodyweight and still a pretty big bench too.

I was a good sprinter at school and pretty good at longer distance stuff too, i imagine running for me now would quickly end in shin splints and foot pain!


Cheers pal, itís something Iíve had to work on slowly and build up. But now I am accustomed to it it feels great!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-01-2020 @ 20:57 
Training

3 mile run
1.5 miles 15 mins slow
1.33 - 8.22 - bailed as too painful

100 press up

Full of cold and flu and couldnít breathe so wasnít on today for the 9 minute 1.5 mile

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)11-01-2020 @ 11:21 
Forgot to add Thursdays training

10 min run
Calves

Leg press
20,20,25

Squat
140 x 3 - left it back was nipping

Ham curls
10,8,6

Walking lunges
3 x 10 with 20kg dumbells
Into 10m prowler sprints after each set

Fin
» Deans injury log! (And some gainz) (Go to post)11-01-2020 @ 09:05 
DeanW92 said:Wednesday 8th Jan

Snatchgrip deadlifts
170kg 7x5

Stiffleg deadlifts
170x5

Deadlift
170x5

All sets no belt

Facepulls
4x15


Love snatch grip deadís. Good weight for a lot of sets there! Try them from a defecit. Murder!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)10-01-2020 @ 21:12 
Training

Am
Stair master 20 mins
2 x 400m hill runs, incline 10, speed 10, hard!

Pm
Shoulders

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)10-01-2020 @ 21:11 
slimsim said:
Awesome, good luck!
You'll have to try and get in a nice cushy open prison were inmates don't kick off too much! Not that you'd have too much trouble dealing with them. Can't be any harder than being on the doors and they'd probably not want to lose their gym privilege anyway.


Its high secure mate (Probably shouldnít say on here but nobody reads much in here lol)

They are very respectful with ptiís as they love training. Also get a lot of work done with staff too which is great!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)09-01-2020 @ 11:55 
slimsim said:
This really is unbelievably good. When I used to Thai box I ran most days, although there was no rhyme or reason to what I did, unfortunately. The best I managed was a 5:13-mile but I only weighed 9.5st. To do doing the same but 6st heavier is literally blowing my mind.
I read you are doing a PTI course, is this to go into the armed forces, prison service, something else? I think you'd boss it. You'd get the respect of the big lads because of how strong you are but still have the respect of the fit lads because of your fitness....and because of how strong you are. (skinny guys always love strong blokes! lol)


Cheers mate I wasnít sure how well I was doing really but been working on my running a lot. Trying to maintain a decent level of strength whilst getting super fit. I donít try the fast stuff too often as thereís a huge injury risk at this weight but Iíve always been fairly fast over the short distances

Iím training to become a pti in the prison service. Itís a very sought after job in there and tough to get through as the ptiís training me are very proud of their position and wonít let through anyone. Job for life for me and now Iíve passed the selection course Iím hoping I then land the job and go on the 13 weeks training course soon
» Renegade Robson's Ridiculous Road to Ruin (Go to post)09-01-2020 @ 02:46 
Training Wednesday

Machine rows 2 x 10
Cable rows 3 x 12,10,8
Pull ups varying grips 3 x 8-10

Bench close grip
150 x 1 - happy to get that at 98kg
140 x 2

Rower
500m x 1:45 - steady
500m x 1:30

Then had to leave as got called out to an incident at work

Fin

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