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» Renegade Robson's Ridiculous Road to Ruin (Go to post)10-05-2022 @ 20:19 
Training yesterday

Flat db bench
56s x 5,5
50s x 8

Incline machine
10
10-5-5

Dips
1 chain x 12
2 chain x 7 - 1 chain x 3 - bw x 3

Machine press
10,10

Side raises
6 sets

Triís

Fin

Training today

Leg press
15
12
10-4-4

Pendulum squat
10,12,12

Ham curls
20,10,10

Sissy squat
15,10

Kickbacks
Belt squat
Calves

Prowler
5 x 30m w/1:00 rest

Stretching

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)07-05-2022 @ 08:23 
Training

Strict presss axle
70 x 6,6,6 short rest

Side raise
10,12,15

Pendulum squat
10
6-3-5

Sumo stance dl
180 x 8

Lunges
40kg x 40 - 30kg x 20 - 20kg x 20 - 10kg x 20 - 100 reps

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)05-05-2022 @ 19:24 
Training

Side raises
3 x 15

Arnold press
24s x 10,10

Pulldowns
12
10
8

T bar row
10 sec iso hold + 10 reps
X 3 sets

Pulldowns
3 x 10

SA row machine
10,10

Biís and calves supersets
X 5

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)04-05-2022 @ 10:04 
Training

Leg press wide
10,10,10

Ham curl
3 sets

Rack pull
200 x 8,8

Ssb wide stance
100 x 10,10

Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)02-05-2022 @ 17:29 
Training

Steep incline db press
46s x 8,7
40s x 8

Machine press
8,8
6-5-5-10 strip set

SA flyes
12,12,12ea

Bradford press
50 x 7,6
10 side raises after each set

Machine press
12,10
12 Rear delts raises after each set

Skulls
2 x 10

Push downs
1 x 18

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)26-04-2022 @ 19:52 
Training

Leg press
15
12
8 - 5 - 5 - 10 strip set

Walking lunges dbís
20s x 15 ea
30s x 10 ea
30s x 5 ea - 20s x 5 ea - 10s x 5 ea, bw x 5 ea

Rdl
170 x 8
140 x 10

Leg ext
Ham curl
Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)25-04-2022 @ 21:17 
Training

Db bench press
60s x 4
54s x 7
50s x 8 - 40s x 5 - 30s x 6

Dips
2 chains
10,10,10

Incline machine press
12,15

Flyes
Sides
Fronts
Tris

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)22-04-2022 @ 14:19 
Training

Axle c&strict p
80 x 5,5,5

Arnold press
26s x 8,8,8

Side raises
3 x 10

Skulls
3 x 10

Pendulum squat
140 x 12
160 x 10
180 x 8

Ham curls
2 sets

Calves
1 giant set

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)21-04-2022 @ 22:45 
Training

Pull-ups
1 chain x 8
2 chains x 5
2 chains x 5 - 1 chain x 3 - bw x 3

Barbell row
80 x 12
90 x 10
100 x 7 drop to 80 x 6 drop to 60 x 10

Pulldowns
3 x 12 v bar
3 x 10 wide v bar

Underhand rows
15,12

Rear delt raises 3 x 15
Cable curl 3 x 15
Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)19-04-2022 @ 20:19 
Training

Smith machine front squat
20,15,8

Leg press
12,12,12

Nordic curl
10 + 12 lunges ea with 20kg dbís
10 + 8 lunges ea with 30kg dbís

Calves 2 sets

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)18-04-2022 @ 16:15 
Training today

Floor press
130 x 4
120 x 7
110 x 8

Dips
1 chain x 12
2 chains x 7, drop to 1 chain x 3
1 chain x 11

Machine incline press
6,8,10

Decline machine press
12,15

Standing db shoulder press
22s x 8,8

Side raises
10,15,15

Rear delt raises
20,15

Tris 4 x 15
Biís 4 x 15

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)15-04-2022 @ 14:22 
Training Wednesday

Football - 40 mins

Fin


Training yesterday

Back
All machine work

Fin

Training today

Seated db shoulder press
40s x 8,7,6 drop yo 26s x 8

Side raises 5 sets

Pendulum squat
15,10,10,15

Kick back machine
10,10

Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)12-04-2022 @ 14:07 
Training

Smith mnachine front squat
127.5kg x 8,8,8 - drop to 87.5kg x 10

Leg press bands
15,15,15

Walking lunges
15,15ea

Back extension
12,12

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)11-04-2022 @ 20:56 
Training

Strict press
80 x 6,6,6

Arnold press
25s x 8,8,8
10 upright row after every set

Side raises

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)09-04-2022 @ 16:10 
Training

Pull ups
bw x 10,100,10

Bench rows underhand
70kg x 8,8,8,8

Dumbell rows
40kg x 10,10,10

Dorian deadlift
180 x 5
150 x 8

DB SLDL into shrug
30s x 10,10

Calves

Fin

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