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» Renegade Robson's Ridiculous Road to Ruin (Go to post)05-04-2019 @ 17:25 
Post Edited: 05.04.2019 @ 17:30 PM by Robbo
Friday

Ssb
140 x 20
120 x 15

Hands on rack
100 x 10,10

Farmers
Warm ups then

140 x 10m + 20 - 30 seconds hold, grip didnít budge which was nice
30 sec rest
130 x 10m
30 sec rest
120 x 10m
30 sec rest
110 x 10m
30 sec rest
100 x 20m

Ghr
6,6,6

Sandbag to shoulder
80kg x 10

Ring pull ups
Bw x 10

Fin
» A deadlift question (Go to post)04-04-2019 @ 22:01 
JackRevans said:I've been finding this to be a problem recently, which is strange because I never used to. For the past few weeks I've been going quite high volume conventional deadlifts which have included 1 set of AMRAP touch and go deadlifts.

The next day I'm way weaker than I should be.


The next day is understandable

I feel battered for 4-5 days though, sometimes makes me wonder if itís worth it due to hindering other stuff, better to do more squats for me. Probably very individual based though
» Renegade Robson's Ridiculous Road to Ruin (Go to post)03-04-2019 @ 21:19 
Post Edited: 03.04.2019 @ 21:20 PM by Robbo
Tuesday

Calves
Rolling stairs 10 mins fast
Core

Fin


Wednesday

Am

Leg press
3 x 2 mins

Single leg rdl
12 ea + 20 leg extensions
X 4 sets

Single leg step ups
Ham curls
Single leg gmís
Lunges


Pm

Seated military
90 x 9 + 10 pull ups
90 x 8 + 5 20kg pull ups
80 x 10 + 5 20kg pull ups
70 x 15 + 5 20kg pull ups

Dips bw x 25 into 25 assisted chins
X 2 rounds

Upright row
5 x 20

Trx row
Plate raises

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)01-04-2019 @ 19:14 
Monday

Squats
160 x 8,8,8,8,8 - 150 seconds rest between sets

Bulgarian split squat
15 into 5 ham curls
X 2 sets

Flat dumbell bench
27.5s x 25,25,25
25 cable rows after each set

Fin
» Impressive social media lifts (Go to post)31-03-2019 @ 21:12 
Wayne_Cowdrey said:What size are his wrists?


Bit bigger than Zís
» Impressive social media lifts (Go to post)31-03-2019 @ 19:25 
Is Larryís bone structure that small compared or s it that his bone structure is more revealing due to single digit body fat levels?

Iíve never looked at anyone super lean and thought Ďlook At their big bone structureí.
» Renegade Robson's Ridiculous Road to Ruin (Go to post)30-03-2019 @ 18:52 
No Wayne my rear delt been hurting a lot and upper back super tight from them so rested them. Back into routine shortly though
Happy


Saturday

Incline bench - narrow grip
120 x 5,5 - 12 cable rows after each set
100 x 10,8 - 12 Fatman rows after each set

Savikas press x 12
Chins - 8 second down x 5
Side raises x 10
X 2 rounds

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)29-03-2019 @ 21:45 
Friday

Am

Ham curls
4 x 6

Squats
110 x 20,20,15 - short rest

Fin

Pm

Leg press
4 x 12

Back extension
15,12

Leg extension
Ham curls

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)28-03-2019 @ 21:04 
Thursday

Bike sprints 10 mins
Core
Basketball

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)27-03-2019 @ 21:51 
Wednesday

Am

Watt bike 5 mins
Ham curls - 10 x 4 - 10 sec rest
Leg press - 2 min sets x 3
Calves

Pm

Calves

Military press
95 x 3,3,4,4
80 x 8
Pull ups 5 x 10 @ bw - done after each set of presses

Dips
Bw x 25,25

Scott presss
15,12

V bar pullldown
12,12

Pushdowns
2 x 15

Straight arm pushdowns
15,10,10

Fin
» Impressive social media lifts (Go to post)25-03-2019 @ 18:28 
I donít think, given wheels overall strength in every area, that calves will let him down

People have to remember heís doing all this with a six pack, lean as hell. If he bulks a bit and adds a bit more mass he will be devastating. And his calves may grow Happy
» Renegade Robson's Ridiculous Road to Ruin (Go to post)25-03-2019 @ 16:49 
Monday

Calves

High bar squat
180 x 10,8

A1 - leg press high feet x 8
A2 - hack squat sissy squat x 20
X 3 rounds (30 secs between supersets/2 min between rounds)

Back extension weighted
4 x 8

Dumbell bench press x 25
Trx row x 25
X 3 rounds

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)23-03-2019 @ 12:33 
Saturday

3 x pull ups @ bw - legs horizontal
6 x 80kg sandbag shoulder
9 x 70kg yoke push press
X 4 rounds with 2 mins rest bw rounds
Brutal

10kg weighted vest
5 x chins legs horizontal
10 x hand release press ups
X 2 rounds

70kg yoke strict press x 10

Fin
» Deans injury log! (And some gainz) (Go to post)22-03-2019 @ 21:16 
Very strong stiff legging that mate
» Renegade Robson's Ridiculous Road to Ruin (Go to post)22-03-2019 @ 21:15 
Always do some single leg stuff mate, think itís very valuable

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