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» Renegade Robson's Ridiculous Road to Ruin (Go to post)01-02-2020 @ 19:52 
Training

Squat
100 x 30

Lunge
60 x 10 ea

Leg press single leg
15,10 ea

Ham curls

Rower
1000m - 3:15

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)30-01-2020 @ 19:58 
Training Tuesday

Shoulders

Fin


Training today

Am

1 mile - 10 mins

Chins
+40kg x 5,4.5
+20kg x 8,7
Bw x 12

10 mins step aerobics practice

Fin

Pm

Incline bench
100 x 10
110 x 6,6
100 x 8,7 - paused

Machine bench
15,12

Flyes

1 mile uphill
Incline 8
10:35

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)26-01-2020 @ 19:18 
Will do Wayne, I follow Mike o Hearns advise with those he loves them!

Training

Deadlift
220 x 5,5

Chins
Bw x 15,15

Rdl dumbells
50s x 8,8

Hill sprints - incline 11
8 x 30 sec sprints
Sets 1-6 on 13 kph
Sets 6-8 on 15 kph
25 press ups after each set
2-2.5min rest between sets

Back extensions
Bw x 10,10

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)24-01-2020 @ 18:35 
Training

Behind the neck press standing
70 x 3
80 x 2 - prob a pb
70 x 5

High bar squat
160 x 10
140 x 5, 5 - 5 sec pauses

Pull-ups parallel grip
10,10 - 1 min rest

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)24-01-2020 @ 07:35 
Training Thursday

45 min circuit

Fin
» 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

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