Robbo's journal

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Re: Robbo's journal

Postby Robbo on Mon Jul 04, 2011 9:42 pm

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
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Re: Robbo's journal

Postby 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

Postby 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% :lol: .
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

Postby 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
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Re: Robbo's journal

Postby Gym-pig on Wed Jul 06, 2011 9:39 pm

What are the Flyes for

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

Postby 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

Postby 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 :D .

5x5 feet up bench

lats
4 x 10

flys 5 x10
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Re: Robbo's journal

Postby 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
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Re: Robbo's journal

Postby 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
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Re: Robbo's journal

Postby 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
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Re: Robbo's journal

Postby 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
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Re: Robbo's journal

Postby 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
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Re: Robbo's journal

Postby 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 :D .
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