Rob's Log

[_ROBERTiNHO_]

Easy session.

BENCH
5@80kg
5@80kg
5@80kg
5@80kg
5@80kg

CG BENCH
6@70kg
6@70kg
6@70kg

DB SHOULDER PRESS - shoulder wans't good cause of tackle pratic yesterday.
8@16kg

AB WHEEL
12@bw
10@bw

 

[PrinceVegeta]

Nice pressing Rob, take care of that shoulder!

 

[_ROBERTiNHO_]

Changed all my plans while training hehe

SQUAT
3@144kg
3@144kg
3@144kg
3@144kg

SUMO DEADLIFT
1@180kg
1@180kg
1@180kg - hard. after squats impossible to do a decent sumo dl.

DB ROW
5@62kg
5@62kg

LEG CURL
4x10@50kg

BULGARIAN SPLIT SQUAT
8@40kg
8@40kg

LEG EXTENSION
1x12
1x15

Did calves too.

My legs are destroyed.

 

[PrinceVegeta]

Awesome session man!

 

[_ROBERTiNHO_]

Awesome session man!

Thanks Prince!

Next friday Brazil x Holand... could have be the finals, great match!

 

[Natzo]

great workout! Squats and deadlifts in sequence.. nice.

your legs are way stronger than Fabiano's, yes he has to use his hands...

 

[Pickle]

dont blame u for having destroyed legs after that monster session. great weights buddy.

hows the rugby news?

 

[_ROBERTiNHO_]

great workout! Squats and deadlifts in sequence.. nice.

your legs are way stronger than Fabiano's, yes he has to use his hands...

Yet the prettiest goal until now

 

[_ROBERTiNHO_]

dont blame u for having destroyed legs after that monster session. great weights buddy.

hows the rugby news?

It was hard to pass the ball and stay behind, cause I'm used to soccer where you pass you go foward...but it's a nice sport...I thought it was more demanding physically, well, but it was just training, so no tackles, just some friendly touch
Aldo did some coordenative exercises, passing the ball, going backwards...repeating...it was fun.

Today has training, but I can barely walk lol...fucking powerlifting

 

[PrinceVegeta]

Thanks Prince!

Next friday Brazil x Holand... could have be the finals, great match!

I know! best game of the WC imo

 

[_ROBERTiNHO_]

BENCH
3@100kg
3@100kg
3@100kg
3@100kg - good

MILITARY PRESS
6@60kg
6@60kg - shoulder is fine! I can come back sleeping on my left side

FLYES
10@18kg
10@18kg
10@18kg
10@18kg

LATERALS
10@14kg
10@14kg
10@14kg - mini cannonballs

Did lateral rotation for shoulder healthy at the end. Good session overall.

 

[El Freako]

^I suck at sleeping on both sides these days.

 

[Big_Guns_Lance]

Nice workout Rob

 

[_ROBERTiNHO_]

PULLUPS
warmup
8@25kg
8@25kg
8@25kg

CONCENTRATED CURL
10@16kg
10@16kg
10@16kg
10@16kg

HAMMER CURL
10@16kg
10@16kg
10@16kg
10@16kg - gun show!

CABLE WRIST CURL
3x10@?

SIT-UPS
8@20kg behind the head
7@20kg behind the head

Did more 3 sets of abs with diferent exercises. Good sesh, huge gun pump

 

[PrinceVegeta]

Swole arms!!

 

[_ROBERTiNHO_]

Yeah Prince...the ladies apreciate

Had a medium intensity sesh today:

CG FLOOR PRESS
warm-up
4@90kg
4@90kg
4@90kg

DECLINED BENCH
5@80kg
5@80kg
5@80kg
5@80kg
5@80kg

OH PLATE ELBOW EXTENSION
15@15kg
15@15kg
15@20kg
15@20kg

Did some neck.

 

[PrinceVegeta]

Lots of pressing, nice!

 

[_ROBERTiNHO_]

Had a big session today, almost 2h length.

SQUAT
3@152kg
3@152kg
3@152kg - felt good, hard, but I'm felling strong. Unfortunatelly felt my left shoulder, so no more OH press tomorrow

RACK SUMO DEADLIFT
3@190kg
3@190kg
3@190kg
3@190kg - peanuts

DUMBBELL ROW
5@62kg
5@64kg

DUMBBELL HOLD
1@82kg - maybe 10 seconds
1@82kg

PINCH GRIP
4 sets

LEG CURL
3x10@?

LEG EXTENSION
3x15@?

CALVES (horizontal legpress)
5x25-40

 

[PrinceVegeta]

Huge session man! nice holds and rows, squats look awesome as well, got to give those sumo rack pulls a try!

 

[_ROBERTiNHO_]

Huge session man! nice holds and rows, squats look awesome as well, got to give those sumo rack pulls a try!

Actually the squat has improved a bit...I weight the plates and some of them were only 19kg, some 21kg, it's a mess. But this time I discount and put 158kg, but according to the measure it was 152kg...well, before I squatted with less weigth than now...it got a bit confused, but you get it.

Racks are good, I'm doing them to save a bit my hips, and after squats my performance on sumo's has a dramatic decrease.

I saw your rack deads man, seemed intense