View All Posts: Robbo
12345678910 ... ... 726727728729730731732733734735736
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 13-08-2021 @ 17:06 | ||
Post Edited: 13.08.2021 @ 17:07 PM by Robbo Training Cgbp - paused 100 x 4,4,4,4,3,3 - 10 secs rest between 4s 80 x 10 Squat 120 x 4,4,4,4,4,4 - 10 secs rest between 4s, more like 15-20 tho Chins - wide grip Bw x 4,4,4,4,4,4 - 10 secs rest between 4s Military press 50kg x 4,4,4,4,4,4 - 10 secs rest between 4s 2 sets of side raises Split squat +22.5kg x 12,12ea Bike erg - 1000m x 1:28:5 - pb Fin | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 13-08-2021 @ 17:03 | ||
jt said:Did you "fall" at work lol? Was alcohol involved? Nice effort on the R16's I squeezed out 293m this week........I fully expect you to beat that. Fell off the top step at home jt, all the way to the bottom when going for a middle of the night piss  physio said I’ve tightened up a lot from it and it’s taking some shifting Enjoyed the r16s, takes a bit of getting used to, but felt super efficient, just a shame my upper back and trap hate rower at the minute | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 12-08-2021 @ 20:15 | ||
| Training yesterday Low incline bench 120 x 3 110 x 6 100 x 8 90 x 10 2 sets of flyes Neutral chins - elbows forward Bw x 8,8,8 Wide grip x 10 Straight arm push downs x 15 Shoulders tri set x 3 rounds Rdl x 20,20 Reverse hypers x 20,20 Walking lunges + 20kg x 30ea Reverse lunges +20kg x 15ea Fin Pm 20 mins incline walk Abs Fin Back and neck still f**ked so can’t row or do much fun stuff | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 09-08-2021 @ 17:12 | ||
| Training - still recovering from 2nd moderna shot Warm up Rower - sr 16 1:00 - 244m 1:00 - 258m 1:00 - 281m 1:00 - 288m Minute rest between sets, felt strange at such a low stroke rate, will have a go properly later in the week Pin squat - 4 seconds descent 120 x 8,8,8 Gm’s 60 x 15 80 x 10 Dumbell bench 25,25,25 Fatman rows 25,25,25 Side raise 25,25 Sit ups 15,15 Curls 25,25 Pushdown a 25,25 Fin | |||
| » Zercher midget's lazy hunt for glory (Go to post) | 06-08-2021 @ 20:11 | ||
| 1 x 155 3 x 140 5 x 130 | |||
| » old timers occasional log (Go to post) | 06-08-2021 @ 20:07 | ||
jt said:ERG 10 minute WU 6x1minute 286m 16spm 288m 16 290m 16 290m 16 291m 16 pushed on for a 2m PB yippee. Would spice girl boots help? 309m 20spm 4min CD They are some big strong pulls there jt. I’ve been doing some 300s/1 min and my spm is around 24. Will have a try at a lower spm | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 06-08-2021 @ 17:23 | ||
Post Edited: 06.08.2021 @ 20:09 PM by Robbo Training Tuesday Leg ext Leg curls Leg press Back ext Reverse lunges Calves Fin Training today Smith shoulder press 3 x 6 Banded pull-ups 12,10,8 Cgbp 100kg 2x10, 90kg paused x 8 Prone rows 3 x 12 Lat raises 3 x 15 Flyes Face pulls Calves Bi’s Fin Pm 2 mins bike erg 1 min walking lunges 2 x 20kgs X 3 rounds 10 mins bike erg, damper 10 - 2 mins, 8 - 2 mins….6,4,2…. Fin Needed an easy week, fell down the stairs couple of weeks ago and back and trap been super tight since, physio told me to take it easy, also feeling absolutely battered | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 02-08-2021 @ 17:43 | ||
| Training Bike erg - 45 mins #4 22842m 1.58.2/1000 82 rpm Every 5 mins - 30 sec sprint (100rpm) Fin | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 31-07-2021 @ 16:31 | ||
| Training Shoulder fluff X 30 mins Min 1 Bike erg x 20 cals Min 2 2 x 25 Rdl x 15 Min 3 40kg walking lunges x 10ea Min 4 Rest X 4 rounds Fin | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 30-07-2021 @ 19:18 | ||
| Training Pull downs 4 sets Db rows 40s 3 x 10 V bar pull downs 3 sets Cable rows 3 sets Rear delts Bi’s Fin | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 29-07-2021 @ 18:46 | ||
| Training Clusters (1 power clean into thruster) Up to 90kg x 2, 100kg x 1 Push press 70 x 10 Btn pp 70 x 10 Rower 1:00/300m / 1:00 rest X 10 rounds Bike erg 5000m - 9.10 Fin Pm Triceps Calves Fin | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 27-07-2021 @ 19:14 | ||
| Training Cgbp 140 x 2 Feet up 130 x 2,2,2 120 x 5 110 x 5 paused Steep incline bench 80 x 10,8,7 Cable flyes Dumbbell flyes Upright rows Laterals Push downs Fin Pm 30:00 mins concept 2 bike, 1:59.6 - 15040m Fin | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 26-07-2021 @ 16:29 | ||
| Training Zombie front squat 125kg x 3,3,3,3,5 Power clean 80 x 3 90 x 3 100 x 3,3 Semi sumo defecit DL 150 x 8,8,8 Reverse defecit lunge 40 x 12,12ea Fin | |||
| » Renegade Robson's Ridiculous Road to Ruin (Go to post) | 24-07-2021 @ 10:52 | ||
| Training Push press 100 x 3 90 x 5 80 x 10,10 Playing around with these as i haven’t done them in years Standing double db press 30s x 6,6 24s x 9 Laterals 3 sets Leg press 4 x 20 with 90 sec rest Back extensions x 2 sets Leg extensions 40 reps Calves Fin | |||
| » Zercher midget's lazy hunt for glory (Go to post) | 24-07-2021 @ 09:09 | ||
Lovely front squats there Wayne. Never had you down for hspu’s!  | |||