Rob's Log

[Pickle]

great pics buddy, your back is definately out of this world, bis arnt too bad either, plus ur sexiness is overwhelming (no homo)

 

[_ROBERTiNHO_]

great pics buddy, your back is definately out of this world, bis arnt too bad either, plus ur sexiness is overwhelming (no homo)

Hahaha Thanks my muscular kangaroo...Geez, this was too gay hahaha(no homo). My GF wouldn't approve it (face palm).

 

[El Freako]

Ripped back dude, nice.

 

[_ROBERTiNHO_]

Thanks Freako!

Squat
3@136kg
3@144kg
3@152kg - with strained hamstring, fuck! With heavier loads the difference between my left/right side regarding strength becomes clear.

Pullup
warmup
8@bw+30kg
6@bw+30kg
9@bw+15kg
7@bw+15kg

Rear raises
2x10@14kg

Unilateral leg extensions
2x8

Calves, abs.

 

[Xiva]

Impressive round. Great pullups!

 

[PrinceVegeta]

You look built like a german missile tank and solid work man, sucks about the hammy! let it heal!

 

[ironheart]

good session rob. looking ripped man, good back!

 

[_ROBERTiNHO_]

Xiva: thanks! For instance I'll keep my rep range at 6-10 for pullups, wanna build some wider wings!

Vegeta: Thank you! German? I might be some german blood, I think one of my great grand-mothers was german, and one great grand-father was black, so very miscellaneous roots.

Iron: thanks buddy!

 

[_ROBERTiNHO_]

Week 2 Day 2

Bench
warmup
3@96kg
3@102kg
3@108kg - 1 left in the tank. Pleased with this set.

Incline
6@60kg
6@65kg
6@70kg

Laterals
6@20kg
6@20kg
6@20kg

Lateral Rotation
2x10

 

[Natzo]

good bench bro!

and your back looks sick!

 

[Bulkboy]

nice pics. good bis shape and awesome back development

 

[Pickle]

great bench rob. how many days rest have you got for you niggley hammy?

 

[_ROBERTiNHO_]

Natzo, Bulky: Thanks fellas!

Pickle: I think I waited 6 weeks to train heavy (deads last week) and I injury myself again (not in training, but afterwards)...so my hammy wasn't fully recovered. This time I'll wait a longer time, actually I'll spend my time with sumo deads and rackpulls, in a way it's gonna be good, cause of the strengthing of glutes, which are not a strong point of mine. So tomorrow instead of regular deads off the floor I'll do rack sumo's, which are much better for my hammy.

 

[El Freako]

Great benching dude.


Hope the hammy heals up soon.

 

[Natzo]

the word hammy sounds so fucking sweet..

 

[Lionheart]

Nice back pic man and those shoulders!!!

 

[_ROBERTiNHO_]

Freak, Natzo and Lion: I love you all!

Partial sumo's (15cm off the floor)
warm-up
3@160kg
3@180kg
3@200kg

Dumbbell row
7@40kg
6@52kg
6@62kg

Unilateral legpress
3x6@90kg

Leg curl
3x8

Shrugs
6@170kg
15@130kg

Calves and obliques. I'll train some grip later.

 

[El Freako]

Great effort on those pulls for someone of your weight! Awesome!

 

[_ROBERTiNHO_]

Freako: thanks! I'm really curious to see how I can pull geared sumo style. Maybe I'll test this within couple weeks.

CG bench
3@80kg
3@85kg
4@90kg - had another 2 or 3 reps. I'm not pushing it to hard. I'm saving myself for the bench.

Bench press (no lockouts)
7@90kg
7@90kg
7@90kg - pretty hard without the lockout

Super set
.Pressdown
3x10
.Front raises
3x10@22kg

Concentrated curl
6@24kg
6@24kg

Isometric hold (hammer grip)
counting to 30@32kg
counting to 30@32kg

Then some neck, strech and bye.

 

[ironheart]

good session rob. doing regular bench after CG bench must be though, i can understand why oyu didnt lock out
keep up the good work buddy