Rob's Log

[_ROBERTiNHO_]

Yep Natzo, just another little Wendler's bitch haha

Thanks Iron! I hope so.

 

[Lionheart]

Some good sessions there buddy.Hopefully youll get that 200kg soon and after that blast that old PB.

 

[_ROBERTiNHO_]

Thanks Lion

MAX OUT!

Bench
warm-up
1@90kg
1@100kg
1@110kg
1@120kg
1@126kg>>>PB...this shit motivates me a lot!!! Not a big PB, cause I've already benched 120kg for 2, but still a PB.

Incline Barbell Press
6@70kg
6@70kg
6@70kg

Dumbbell Laterals
6@16kg
6@16kg
6@16kg

Lateral Rotation
2x10

 

[PrinceVegeta]

Nice pb man! strong bench for your BW

 

[_ROBERTiNHO_]

Nice pb man! strong bench for your BW

Thanks! Today I was 68,3kg with clothes and shoes on.

 

[_ROBERTiNHO_]

Next routine (5/3/1)

Monday:
-Squat
pullups
rear raises
abs
calves

Tuesday:
-Bench
incline
laterals
forearm
lateral rotation

Thursday:
-Deadlift
front squat
leg curl
row
abs

Friday:
-CG Bench (no MP)
weighted pushups
front raises
triceps mov.
biceps

3 sets for assistance exercises.

 

[PrinceVegeta]

damn!! 126kg bench at 64 kg? wtf dude, very strong


Why no MP's?

 

[_ROBERTiNHO_]

damn!! 126kg bench at 64 kg? wtf dude, very strong


Why no MP's?

Almost 64, 68kg more precisely

Because of my left shoulder, I tried MP, even light weight bothers him.

 

[Anabolicus]

So you're basically benching 2x of your bodyweight? Thats crazy!

Keep up your awesomeness

 

[tim290280]

Nice PB!!

Although with shoulder problems might be worth doing some prehab/rehab shoulder stuff to keep it healthy.

 

[_ROBERTiNHO_]

So you're basically benching 2x of your bodyweight? Thats crazy!

Keep up your awesomeness

Yep, more 10kg and it'll be 2x my bw. A long time goal since I started get serious about training.
Thanks man

Nice PB!!

Although with shoulder problems might be worth doing some prehab/rehab shoulder stuff to keep it healthy.

It's a long date issue, b I'll see some Diesel Crew plan.
Thanks fella

 

[El Freako]

Fuck that's an awesome bench. I'm aiming for 2 x bw aswell but that's over 180kg for me.

 

[jonathan]

Robert Strong would be a good name for you of perhaps Robert Powers

 

[_ROBERTiNHO_]

Fuck that's an awesome bench. I'm aiming for 2 x bw aswell but that's over 180kg for me.

It's the only advantage to be skinny

Robert Strong would be a good name for you of perhaps Robert Powers

Hahaha...thanks John, I liked Robert Powers, it seens like a politician or a important person.

 

[PrinceVegeta]

Your name should be Rob Poundstone hahahahha

 

[JoaoT]

Solid as a rock! Keep it hard Robertinho.

 

[Natzo]

Robert Powers is the son of Austin Powers..

no good.

Great sessions lately bro,

YOUR BENCH IS FREAKIN INSANE!!



OR

DO CARALHO!!!!

 

[_ROBERTiNHO_]

Prince: Haha Thank you man. Rob ¹/³ Poundstone would be better.

Joao: thank you sir.

Natzo: Hahaha, didn't know you in Portugal say that too. Thanks bro, e sim é DO CARALHO! hehe

 

[_ROBERTiNHO_]

Deadlift
3@130kg
3@130kg
3@130kg>>>SPEED!

Don't know if I do my deadlift with a higher hip position (I'm stronger at) or with a picture form where the hip is a little bit lower and the movement is prettier haha.
Just to ilustrate:

Lower hip
http://www.youtube.com/watch?v=IjJZ3GOvlns

Higher hip
http://www.youtube.com/watch?v=1xMrg7wAa5w

Front squat
6@90kg
6@90kg
6@90kg>>>hardest thing was to keep the bar on the shoulders

Some light leg curls, leg raises and obliques work.

 

[PrinceVegeta]

Good LB session rob 1/3rd poundstone lol