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» Renegade Robson's Ridiculous Road to Ruin (Go to post)20-03-2019 @ 20:09 
Wednesday AM

Pull-ups - varying grips - feet held out front
Bw x 10,10,10,10

Cable rows
5 x 10

Straight arm pulldowns
20/20
Reverse pec dec
20/20

Curls

Hill sprints
5 x 30 seconds

Fin


Wednesday PM

Strict press
90 x 5,5,5,5,4 - t**t

Pushdowns
Side raises

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)19-03-2019 @ 18:19 
Tuesday

Deadís
270 x 2 - felt off so left it

Speed deadís with band
180 x 3,3

Deficit snatch grip deadís - 4-5 second eccentric
140 x 10,10

Good morning SSB
60 x 8
80 x 8
100 x 8,8

Ghr
6,4,4,4,4,4,4 - 30 seconds rest between sets

Sandbag to shoulder
75kg x 10,10,10

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)17-03-2019 @ 18:41 
Sunday

Steep incline dumbell bench
50s x 8,7,6


A1 - strict press
70 x 6,6,8
A2 - pull ups
Bw x 10,10,10

B1 - floor press
100 x 12,10
B2 - fat man rows
Bw x 10,10

Side raises

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)17-03-2019 @ 08:34 
Wayne_Cowdrey said:How do you hold the weight on step-ups? On your back or weight in each hand?


On my back with a bar Wayne, at heavier weights my traps burn before my legs with dumbells

Very enjoyable exercise!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)16-03-2019 @ 18:50 
Saturday

Am
Bike 20 mins hills
Abs
Core

Pm
Stair master 15 mins
Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)15-03-2019 @ 17:33 
Friday

High bar squat - 2-3 sec pause
220 x 1 - pb
180 x 6 - pb

Farmers - drop and turn @ 10m
30 x 40m
50 x 40m
70 x 40m
90 x 40m
100 x 40m

50kg x 120m approximately - took them outside
X 2 sets

Step ups
60kg x 6,6,6
+ 6 ghr after each set

Lunges
20kg x 60 (30 each side)

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)15-03-2019 @ 09:23 
DeanW92 said:
Be good to see. I would love to hit 300 again but my body has said otherwise this past 3 years lol


Keep pushing on mate and doing all you can to get there

I have to do so much more stuff to enable me to train hard now Iím in my 30s. Problem is fitting it all in!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-03-2019 @ 21:13 
Wednesday pm

Standing strict press - slow eccentric and pause top and bottom
60 x 10,10,10,10

1a - side raise x 10
1b - face pull x 12
1c - pushdowns x 20
X 3 rounds

Skull crushers
8,10,8

Pushdowns
15,15

Curls
12,12

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-03-2019 @ 21:12 
Wednesday am

Single arm cable rows
15,12,10,8

Chins
Bw x 8,8,8

Cable rows
12,10,8

Floor press close grip
110 x 5
120 x 5
130 x 5

1a Straight arm pulldowns x 10
1b rear pec dec flyes x 15
X 2 sets

Calves 3 x 10
Biís 3 x 10

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-03-2019 @ 21:09 
Tuesday pm

Ham curls
4-4-4 - 10 secs rest between sets, varying foot positions

Bike
Abs

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-03-2019 @ 21:08 
Dean, haha ok Iíll hit one next few weeks then if I can. Want to do something over 302.5 anyway

Cheers jack!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)12-03-2019 @ 22:03 
Cheers mate, will keep tapping away at them. Upper back and shoulder a mess at the minute and not doing the comp as off away instead, think Iím going to get a bit more bodybuilding in and get some body fat off!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)12-03-2019 @ 18:47 
Tuesday

Deadís
260 x 5
220 x 8

Rdl - beltless - tng - 5 second eccentric
140 x 8,8,8,8
+ 5 single leg dumbell rdl with 60kg after each set

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)10-03-2019 @ 19:43 
Sunday

Stair master
20 mins, 1 min slow, 30 seconds fast

Calves
Abs

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)08-03-2019 @ 18:22 
Friday

Single arm standing db press
30 x 8,8,8ea
S/s with
Single arm dumbell row
35 x 12,12,12 ea

Pulldowns
X 20,20
S/s with side raises
X 20,20

Floor press
80 x 15
S/s with
Rear delt flyers
X 20

Face pulls

Fin

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