Rob's Log

[Natzo]

Great chest blast Rob!

awesome pressing!

 

[_ROBERTiNHO_]

^^Thanks buddys! I'm feeling 5/3/1 will be pretty good

 

[JoaoT]

^^Thanks buddys! I'm feeling 5/3/1 will be pretty good

Yes it will rob. Keep up strong

 

[Pickle]

nice pr with sore triceps buddy. id love to pull out prs when my mind didnt feel right. it never happens for me so well done

 

[_ROBERTiNHO_]

Joao: thanks buddy!

Pickle: this set was very hard, but I made it, I have got to, since I was spotless lol

 

[Xiva]

Solid PB! Great job, rob!

 

[El Freako]

Good PR Rob!

 

[_ROBERTiNHO_]

^^Thanks fellas!

 

[_ROBERTiNHO_]

5/3/1 Week 1 Day 3

Deadlift
warmup
5@140kg
5@150kg
8@160kg - touch and go. Ham be quiet!
http://www.youtube.com/watch?v=1XIKcBw8zUA

Lunges
6@70kg
6@70kg - I'll be doing unilateral work, cause my legs have a big difference in strength as you can see in my squat video. My right leg do most the work.

Bent over row
6@90kg
6@110kg
6@110kg

Leg curl
3x8

Standing calves (Smith)
3x10@110kg

Grip - snatch hook grip Snatch cause the bar is smooth with closer grip
150kg - don't know how many seconds, but feels comfortable
150kg
110kg

Shrugs
15@110kg drop 15@90kg

Sit-ups (plate behind the head)
10@10kg
10@10kg

Obliques (cable)
3x12@65kg

Streches then out. Big session today. Happy with the deadlift, straps helped a lot.

 

[PrinceVegeta]

Good session man, strong rob!

 

[Natzo]

great pull there Rob!!

I have the same problem, my right leg does more work than the left..
lately I tried to do some unilateral work and focusing more on using the left to correct this problem.

really sucks..

 

[_ROBERTiNHO_]

Thanks Veg!

great pull there Rob!!

I have the same problem, my right leg does more work than the left..
lately I tried to do some unilateral work and focusing more on using the left to correct this problem.

really sucks..

This started to happen after a injury I had in my left adductor last year. So I my assistance for quads will be lunges, unilateral leg presses, split squats, let's see. Thanks for stopping by mate!

 

[_ROBERTiNHO_]

5/3/1 Week 1 Day 4

My whole body is sore, so did a light/medium stress workout today.

CG bench
5@75kg
5@80kg
5@85kg - easy

Bench - Partial reps (no lockouts)
15@70kg
15@70kg

Front raises
10@20kg
10@20kg
10@20kg

Concentrated curls
6@22kg
6@22kg
6@22kg

Hammer curls
2x15@8kg

Dumbbell lateral rotation
2x10@4kg

Neck flexions/extension
2x14@20kg

 

[ironheart]

good session rob. its good to do a light/medium session when your body is tierd, just to get the blood going and loosen up the muscles a bit.

 

[PrinceVegeta]

nice effort for a medium session there rob!!

 

[El Freako]

Why are you deadlifting off plates? That's cheating!

 

[_ROBERTiNHO_]

Iron: yep, train smart is the key, I wish I had the same mentality before my injuries. Thanks buddy!

Vegeta: thans man!

Freako: I measured the plates and they're small than the ones used in powerlifting competitions, they have almost an inch less.

 

[_ROBERTiNHO_]

Weekend updates:

Strained my left ham again! It wasn't fully healed then after the thuesday session (deads) I felt the area really sensible. On friday I did a sprint in a very cold weather, with zero warm-up. I wasn't training nor nothing similar, I was fucking around with my buddies and did this shit. So here I am...
I'll try to squat tomorrow, and do rackpulls on thursday...well, let's see.

My cute face at 67-68kg

My pecs dissapeared with this pose...and a back shot:

 

[Xiva]

The back is god damn impressive!

 

[_ROBERTiNHO_]

The back is god damn impressive!

Thanks man! Appreciate the words.