Rob's Log

[_ROBERTiNHO_]

Thank you, Bulky and Freako, these comments keeps my motivation even higher.

 

[_ROBERTiNHO_]

Bench press
4@92kg
4@92kg
4@92kg
4@92kg
4@92kg

CG bench
6@78kg
6@78kg
6@78kg
6@78kg

Plate front raise
12@20kg
12@20kg
12@20kg
12@20kg

Dumbbell curl
8@20kg
8@20kg

Cable curl
20@?
15@? (pumptastic!)

 

[jonathan]

strenght is coming back man

 

[_ROBERTiNHO_]

strenght is coming back man

Yep, this phase is more a volume phase, but the strength is coming back!

 

[Bulkboy]

good benching rob

 

[_ROBERTiNHO_]

Bulk: thank you!

Today's:

Pullup
8@bw+16kg
8@bw+16kg
8@bw+16kg
8@bw+16kg

Incline db press
8@32kg
8@32kg
8@32kg
5@32kg (left shoulder sometimes bothers me a little bit)

Flat db press
5@32kg (quit because of my shoulder)

So instead I do some pushups: 2 sets of 25 reps

Lateral raise
8@16kg
8@16kg
20@10kg

Facepull
3x12

Finished with some wrist cable curl and inverse cable curl.

Later I'll train some neck and next week I will change my split.

See you!

 

[_ROBERTiNHO_]

Squat
4@128kg
4@128kg
4@128kg
4@128kg
4@128kg
(First good session this year, my mind was very focused on technique, the weight felt light, and it was light haha...Awesomeness!!!)

Deadlift
4@150kg
4@150kg
4@150kg
4@140kg
4@140kg

Legpress
10@240kg
2x10@250kg

GHR
8@bw
8@bw+5kg
8@bw+5kg
8@bw+5kg

3 sets of calves. That is it! <Michael Jackson Tribute> I'm very pleased with the training today, one more week of volume training then one deload week (for bench this week is my last volume week) and things start to getting heavy!

 

[_ROBERTiNHO_]

Bench Press
4@96kg
4@96kg
4@96kg
4@96kg

CG bench
6@80kg
6@80kg
6@80kg
6@80kg

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

Leg raises
3x10@bw

20 minutes of cardio

>>Boring training today, no squats, no deads, no rows. Bench sucks!

CG bench felt heavy with 80kg thus I've been used to do this with 90kg within a lower volume training, so deload is required and will be done next week.

 

[PrinceVegeta]

Stron sessions man,keep it up!!

 

[_ROBERTiNHO_]

^^Thanks Vegeta!

 

[Big_Guns_Lance]

Hehe yeh the bench does suck with no other lifts in there too! Anyway, nice pressing mate

 

[_ROBERTiNHO_]

Lance:

Hoje:

Back/Biceps/Forearms/Calves

Pullup
8@bw+18kg
8@bw+18kg
8@bw+18kg

Db row
8@52kg
8@56kg
8@56kg

Facepull
2 sets

Concentration curl
8@18kg
8@18kg
8@18kg

Rope curl
3 sets

Wrist cable curl
4 sets

Standing calves (Smith)
10@100kg
10@100kg
10@100kg
10@110kg

Lats still sore from deads, so I reduced the volume a little bit. Next week I might gain a solid Kg, since it's a deload/regeneration week, except from monday's training (squat/dead/legs).

 

[ironheart]

nice log you got here bro. last session looks solid. great pullups. keep up the good work.

 

[Big_Guns_Lance]

Great pull-ups Rob and HEAVY db rows.

 

[PrinceVegeta]

Solid session there man, nice rows

 

[_ROBERTiNHO_]

Another pump session:

Incline dumbbell press
9@32kg
9@32kg
9@32kg
9@32kg

Push-ups
2x25@bw

Lateral raise
2x8@18kg
1x25@10kg

Triceps pulley
2x20

Decline sit-ups
2x10@15kg on forehead
1x15@5kg

Neck flexion/lateral flexion
2x12@20kg
1x35@my head

Decent!

 

[Big_Guns_Lance]

Heavy incline db presses bro

 

[Bulkboy]

awesome db presses there rob and props for doing pushups. really an underestimated exercise. solid work overall buddy

 

[_ROBERTiNHO_]

Lance: thanks!

Bulk: yes, I skipped db flat presses because of my shoulder and choose to pick pushups...and I really liked...I'll add weight next time I do them.

 

[_ROBERTiNHO_]

Squat
4@134kg
4@134kg
4@134kg
4@134kg (hip drive and knees out!)

Deadlift
4@158kg
4@158kg
4@146kg
4@146kg

Legpress
3x10@250kg

GHR
3x8@bw+5kg

Tomorrow my deload starts, it's gonna be good, I'm felling a little bit tired, and I hope to gain some weight:bball: