Rob's Log

[Xiva]

Strong round, dude.

 

[_ROBERTiNHO_]

^^Thanks dude!

Floor press - I didn't mention before but I use a close grip
warm-up
6@94kg
6@94kg
6@94kg

Db skull crusher
10@12kg
10@12kg

Tate press
15@8kg
15@8kg

Laterals - unilateral and inclined
8@20kg
8@20kg
8@20kg

Calves - Smith
10@114kg
10@114kg
10@114kg

Calves - legpress
30@120kg
30@120kg
30@120kg
45@100kg

Some neck. And streches.

 

[_ROBERTiNHO_]

Squat
warm-up
5@150kg - equaled my old PB, good!
2@140kg - focus on speed

Sumo deadlift
3@170kg - my back is very tired from thursday session, so I decided to stop here

Squat
5@110kg - well, stoped on 5, I'm a pussy hehe...didn't want nothing on my back at the moment

Unilateral legpress
10@110kg
10@110kg

Unilateral leg extension
3x12

Hyperextension
12@25kg
12@25kg
12@25kg

Leg curl
3x10

Better than last week

 

[Pickle]

nice squatting robho

 

[Xiva]

Good effort rob!

 

[Natzo]

nice Squats ROb! on a tough workout!

 

[_ROBERTiNHO_]

Thank you guys! The 2 last reps were high, but nobody was watching:icon_ninja:

Bench
warm-up
5@106kg - PB! Again!
5@100
7@90kg

Incline's
10@64kg
8@64kg
8@64kg

Flat db's
12@25kg
11@25kg
10@25kg

Front raises
12@20kg
12@20kg
12@20kg
12@20kg

 

[Natzo]

PB Again? Jesus!!

oh and are those flat db presses done in easy mode? if not I think you're capable of adding some weight.

 

[_ROBERTiNHO_]

PB Again? Jesus!!

oh and are those flat db presses done in easy mode? if not I think you're capable of adding some weight.

Nope...I was tired from the previous sets. If I would do them fresh I think 40kg would be good. Thanks man

 

[_ROBERTiNHO_]

Thursday did some pullups and rear raises, no rows, my trapezius were too tight.

Pullups
8@bw+30kg
8@bw+30kg
8@bw+30kg
5@bw+30kg

More Pullups
12@bw - these were fast
12@bw
12@bw

Rear raises
10@16kg
10@16kg

Friday did floor press as main exercise. I liked very much of this movement, nice carryover for the bench press. Don't know if I prefer close grip bench or floor press, both are excelent for triceps, which are a weakness for me.

CG Floor press
6@94kg
6@94kg
6@94kg

Tricep pulley
3x10

Laterals
10@20kg
15@10kg
10@8kg

Did some neck, calves and streches.

----------------------------------

These past three weeks went as planned. I gained some size (+1kg), broke some PB's and equaled others.

Next week will be deload. I'll only train squat, bench and dealift, do some streches, hip mobility work and maybe some grappling, which is sometime I like very much, like Peeckles, but unfortunately I don't have enough time for it

Right now I don't know if I stick with my currently template or start something more specific for strength. The second choice is more appealing to me. Well, let's see.

 

[_ROBERTiNHO_]

Did very low volume and medium-low intensity work at the gym.

Today I did 78 pushups in a minute, and I'm proud

Monday the heavy will start again...nice!

 

[Natzo]

78 / min...

wow.

 

[_ROBERTiNHO_]

78 / min...

wow.

Thanks buddy!

Yep! It was a pratical class at the college, so everybody was watching, which is an excelent incentive.

Great source of information here:
ADD 50 lbs to your deadlift and deadlift!! | Dr. Squat - Dr. Fred Hatfield

 

[_ROBERTiNHO_]

Sumo deadliftbottom suit
warm-up
1@180kg
1@180kg
1@180kg
1@180kg

Hack deadlift
8@110kg
8@110kg

Dumbbell row
22@52kg

Hammer curl
8@16kg
8@12kg

Suspended leg raises
10@bw
10@bw

 

[Pickle]

nice rob, when i first saw 180kg i though bugger me he has just made a mocery of my squat pb. Just as well its 180kg for multiple sets of deadlifts or i might well be in tears. still very impressive tho. keep it up, very nice dumbell rows !!!!!!! (definately dont have 22 reps in me for that weight lol)

 

[Skeptic]

Very strong pulling mate! Keep it up

 

[Natzo]

mad row bro!

that's fuckin impressive!

 

[_ROBERTiNHO_]

Thanks everybody!
My traps are very sore, might be the row lol

One of the deadlift singles:
http://www.youtube.com/watch?v=uczMmoMj3Yk

 

[_ROBERTiNHO_]

BENCH PRESS
warm-up
3@110kg
3@100kg

INCLINE BB PRESS
8@70kg
8@70kg

FRONT RAISES
6@14kg per hand
6@14kg per hand

STANDING CALVES
10@110kg
10@110kg

SEATED CALVES
30@40kg
30@40kg

LATERAL ROTATION
2x10

Good session. Will do some cardio tomorrow

 

[Xiva]

Deadlift looks great!
And great effort, keep filming (Y)