Bench session 1
Warm up
140 x 2 x 4
125 x 3 x 3
Weighted dips (quite light tonight felt tired)
25 x 6 x 5
Lats
4 sets 10 reps pulldowns
Flys (very light just for blood flushing)
5 x 10
Robbo's journal
Re: Robbo's journal
by Robbo on Mon Jul 04, 2011 9:42 pm
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Re: Robbo's journal
by simon m on Tue Jul 05, 2011 7:44 am
That's a very nice routine when feeling tired... 90% of people in the gym never hit those figures
Have YOU kissed your guns today?!
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Re: Robbo's journal
by Robbo on Tue Jul 05, 2011 10:34 pm
simon m wrote:That's a very nice routine when feeling tired... 90% of people in the gym never hit those figures
Need to make it 99%
. Tonights session
Squats
Warm ups
170 x 2
180 x 1 x 2
Drop back sets
130 x 5 x 5
Deadlift programme
warm up
110 x 5 double overhand grip
Assistance
leg press 12 x 5
Core work
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Re: Robbo's journal
by Robbo on Wed Jul 06, 2011 9:14 pm
Tonights session
Bench n2.
warm up
125 x 3 x 6
Shoulder tri set
Which is
10 reps lat raise
10 reps shrugs
10 reps rear delts
all through 4 times
Flys (light blood flushing)
5 x 10
Bench n2.
warm up
125 x 3 x 6
Shoulder tri set
Which is
10 reps lat raise
10 reps shrugs
10 reps rear delts
all through 4 times
Flys (light blood flushing)
5 x 10
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Re: Robbo's journal
by Gym-pig on Wed Jul 06, 2011 9:39 pm
What are the Flyes for
Lactic ??
Lactic ??
" You've got to stand up for yourself.Sometimes it might backfire ,and you might get hurt ,but it won't hurt as much as letting people constantly taking away your self -worth with their words " Gregg Valentino
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Re: Robbo's journal
by Robbo on Wed Jul 06, 2011 10:21 pm
Gym-pig wrote:What are the Flyes for
Lactic ??
With benching 3 times a week i find it beneficial for recovery
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Re: Robbo's journal
by Robbo on Sat Jul 09, 2011 1:11 am
Bench 3
Warm up 3 x 1rep 150kg
decided to put the shirt on for the first time in a while after this just to test the water.
did a couple of sets
190 for a single which is a pb.
Felt very easy 200 at 93kg is on the cards very soon
.
5x5 feet up bench
lats
4 x 10
flys 5 x10
Warm up 3 x 1rep 150kg
decided to put the shirt on for the first time in a while after this just to test the water.
did a couple of sets
190 for a single which is a pb.
Felt very easy 200 at 93kg is on the cards very soon
.5x5 feet up bench
lats
4 x 10
flys 5 x10
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Re: Robbo's journal
by Robbo on Sun Jul 10, 2011 12:19 pm
Saturday
Coan deadlift
warm ups
207.5 x 2
Drop back sets
177.5 x 3 x 6
Squat
heavy 5's high bar
140 x 5 x 5
Stiff leg
worked up to
115 x 5 as part of the new programme
Hamstring curl
4 sets 12 reps
some core and conditioning work
Coan deadlift
warm ups
207.5 x 2
Drop back sets
177.5 x 3 x 6
Squat
heavy 5's high bar
140 x 5 x 5
Stiff leg
worked up to
115 x 5 as part of the new programme
Hamstring curl
4 sets 12 reps
some core and conditioning work
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Re: Robbo's journal
by Robbo on Sun Jul 10, 2011 9:53 pm
Todays session
upper back assistance and stretching
Wide grip chins
50 reps in whatever i could manage
bent over rows
90kg x 10 x 5
close grip pull down
5 sets 8-12 reps
various stretching
upper back assistance and stretching
Wide grip chins
50 reps in whatever i could manage
bent over rows
90kg x 10 x 5
close grip pull down
5 sets 8-12 reps
various stretching
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Re: Robbo's journal
by Robbo on Tue Jul 12, 2011 10:02 pm
Mondays session
Bench
warm up
140 x 2 x 3
incline 4 x 6 90kg
lats
4 x 10
Flys
4 x 10
Face pulls
4 x 10
Bench
warm up
140 x 2 x 3
incline 4 x 6 90kg
lats
4 x 10
Flys
4 x 10
Face pulls
4 x 10
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Re: Robbo's journal
by Robbo on Tue Jul 12, 2011 10:03 pm
Tuesday
Front squats
warm up
120 x 5 x 5
Heavy leg press
6's x 4 sets
Single leg
3 sets 10 reps
Ab work
and a little cardio
Front squats
warm up
120 x 5 x 5
Heavy leg press
6's x 4 sets
Single leg
3 sets 10 reps
Ab work
and a little cardio
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Re: Robbo's journal
by Robbo on Sun Jul 17, 2011 1:55 pm
Wednesday
Last session before the british bench on saturday
Bench
120 x 2 x 3
Shoulder triset
3 x lat raise
3 x shrug
3 x rear delt
Last session before the british bench on saturday
Bench
120 x 2 x 3
Shoulder triset
3 x lat raise
3 x shrug
3 x rear delt
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Re: Robbo's journal
by Robbo on Sun Jul 17, 2011 2:00 pm
British unequipped bench press on Saturday
Weighed in at 91.8kg
Opened on 145kg
second 153kg (new record)
Third 155.5kg (new record)
Won the juniors and came second overall in the 93's.
Very pleased british junior unequipped bench champion .
Weighed in at 91.8kg
Opened on 145kg
second 153kg (new record)
Third 155.5kg (new record)
Won the juniors and came second overall in the 93's.
Very pleased british junior unequipped bench champion
.- Robbo
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