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» Renegade Robson's Ridiculous Road to Ruin (Go to post)12-06-2020 @ 19:14 
Training

Highlights from this week

Monday
Legs light
Fin

Tuesday

Cgbp
120 x 10,8
110 x 12
90 x 17

Savikas press
50 x 8,11,8

Side raises and shoulder fluff

Fin


Wednesday

Chins
12,11,10,9,8 - bw - 2 mins rest

Barbell underhand rows
80 x 10,10,10,10

Band rows, straight arm pushdowns, biís

Fin


Thursday

Lunge into squats
80 x 10ea + 10 squats
X 2 sets

Rdl
120 x 10,10 - slow negative

Ham curls, reverse lunges, calves

Fin


Friday

Low Incline Bench
120 x 7,7,6
80 x 20

Flyes
Banded flyes
Push ups
3 circuits

Side raises, front raises

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)02-06-2020 @ 17:40 
Training yesterday

Cgbp
100x 10,10,7 - slow eccentrics

Javelin press
30 x 8,7 ea
22.5s for reps as a drop set after each set

Side raises
Shoulder rows
Banded front raises
Seated dumbell presses

Fin


Training today

Split squat
40 x 10ea

Lunge forward then reverse
7 each side (14 each side total)

Walking lunges
60 x 10ea

Single leg rdl
10 ea

Ham curl banded
1 x 10

Calves

Fin

Deloading as Iím done in
» Renegade Robson's Ridiculous Road to Ruin (Go to post)29-05-2020 @ 17:19 
Training

Incline bench off step up box
120 x 5
100 x 6 - slow eccentric and pause into 10 press ups slow and paused
100 x 5 Ďas aboveí + push ups

Military press
60 x 7,7 - slow eccentric
10 side raises after each set

Biís and tris

Fin

Feeling weak and depleted with diet, under 15 stone this morning
» Renegade Robson's Ridiculous Road to Ruin (Go to post)28-05-2020 @ 20:37 
Training

Rdl
100 x 10
Sandbag over shoulder
75kg x 10
Sandbag walk
75kg x 100m
X 3 circuits

Rdl
100 x 10
100m sprint
X 3 rounds

Calves
100 reps

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)27-05-2020 @ 17:50 
Training

Barbell rows
Banded Rows
Pull aparts
Biceps
Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)26-05-2020 @ 17:15 
Training

Floor press - slow eccentric
100 x 10,10
85 x 13

Landmine press
40 x 8
45 x 8
50 x 7
10 side raises after each set

Banded shoulder rows
3 x 12
10 side raises after each set

Skulls
Pushdowns
Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)25-05-2020 @ 17:10 
Training

Squat
100 x 25
120 x 20
100 x 20

Banded ham curl
2 x 10

Glute Bridge
80 x 10,10 + 20 lunges with 32kg after each set

Calves
25,30,25

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)22-05-2020 @ 16:44 
Training

Incline bench off step up box
120 x 6
130 x 3,3
110 x 10

Military press
60 x 13,10

Side raises
Pushdowns
Curls

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)21-05-2020 @ 18:33 
Training

Reverse lunges
60 x 20,20,20

2 lunges one squat
60 x loads

Wave squats
60 x 20

Single leg rdl
60 x 6

Quadzilla
20 squats
20 lunges
20 jumping squats
20 jumping lunges
5 burpees
X 3 rounds
9:58 - s**te. Burned out from legs

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)20-05-2020 @ 17:25 
Training

Pull ups - slow eccentric
Bw x 7,7,7,7,6,6,5,5 - 1 mins rest b/w sets

Barbell rows
80 x 10,10,10,10

Banded cable rows
10,10,10,10

Straight arm banded pulldowns
12,12

Shrugs
80 x 15,15 - 3 sec hold, 3 seconds down

Calves
4 x 25

Biís

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)19-05-2020 @ 17:02 
Training

Cgbp off step up box
120 x 8
110 x 12
110 x 8 - slow negative
100 x 8 - slow negative

Press ups incline on handles
+band x 10,10,10

Flyes and raises supersets
3 x 10 on each

Savikas press
15,11

Pushdowns
2 sets

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)18-05-2020 @ 14:37 
Ha yeah Millsy, we are improvising as much as we can!

Training

Walking lunges
60 x 30
70 x 24
80 x 20

RDL
130 x 12
160 x 10
160 + light band x 8

Banded ham curl
2 x 10

Quadzilla
20 squats
20 lunges
20 jumping squats
20 jumping lunges
5 burpees
x 3 rounds
in 9:20

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)17-05-2020 @ 15:29 
Training

Military press - slow negatives
60 x 10,10,9
+ 15 side raises after each set

Reverse grip rows
60 x 15,15,15
+ 15 upright rows after each set

Kettle bell single arm row
40 x 10,10
+ 10 side raises after each set

Btn press 2 x 10
Banded front raise 2 x 12

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)15-05-2020 @ 16:50 
Training

Incline bench - off a step up box balanced on the side of the kerb
100 x 12
120 x 4
110 x 9
100 x 12

Land mine press
40 x 8,10
50 x 10

Banded flyes
Banded face pulls
Side raises
Pushdowns

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)14-05-2020 @ 19:32 
Post Edited: 14.05.2020 @ 19:34 PM by Robbo
Training

Rdl
3 x 10 @ 120 with different bands

Single leg rdl
60 x 8ea
50 x 10ea

Walking lunge
50 x 30
40 x 40

Ham curl banded
12,10

Quadzilla
20 squats
20 lunges
20 jump squats
20 jump lunges
5 burpees

1 hours basketball

Fin

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