Rob's Log

[Big_Guns_Lance]

2h session, mine are an average of that lol

Good squats and rack deads mate and the db holds are heavy!

 

[Natzo]

very good sqauts and rows!

impressive stuff Juraci !

 

[Pickle]

big 2h session rob, well done.

 

[_ROBERTiNHO_]

Lance: tks!at the last set on db holds I used a hook grip, it's easier but I almost left my thumb on the floor.

Natzo: tks! Juraci, very old school name!

Pickle: thanks! I'm on vacations, so no hurry at all.

 

[_ROBERTiNHO_]

BENCH
3@106kg
3@106kg
3@106kg

INCLINE
6@70kg
6@72kg

FLYES
10@20kg
10@18kg
10@18kg
10@18kg

LATERALS
10@14kg
10@14kg
10@14kg
10@14kg

 

[PrinceVegeta]

Solid session man!

 

[_ROBERTiNHO_]

Solid session man!

Thank you! Bench felt easy, I'm good for more, but I was scheduled do to this, 85% for 3x3, so I did

 

[Skeptic]

Benching and squatting is great mate!

 

[Big_Guns_Lance]

Nice presses bro, looking forward to see that number go up.

 

[_ROBERTiNHO_]

Skeptic and Lance: thanks guys, appreciate the words!

 

[Natzo]

nice overall session rob great bench.

is it me or that was similar to a standart bb chest workout?

 

[_ROBERTiNHO_]

nice overall session rob great bench.

is it me or that was similar to a standart bb chest workout?

Kinda. Bench press with low reps, incline with moderate reps, moderate weight and flyes for terapeutic reasons haha, some pump and streches.

And friday I focus at my triceps, which are my weakest muscle, doing cg floor press.

Thanks for stopping by

 

[_ROBERTiNHO_]

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

CONCENTRATED CURL
8@18kg
8@18kg
8@18kg
8@18kg

HAMMER
10@16kg
10@16kg
10@16kg

CABLE WRIST CURL armwrestling stuff
10@55kg
10@55kg
10@55kg

SIT-UPS
10@20kg behind the head
10@20kg behind the head

SUSPENDED LEG RAISES
10@bw
10@bw

OBLIQUES DECLINE CRUNCH
15@bw
15@bw

 

[PrinceVegeta]

Nice session man, those pullups are awesome

 

[_ROBERTiNHO_]

Nice session man, those pullups are awesome

I agree.

Trained at home due to holiday

FLOOR PRESS close grip
4@92kg
4@92kg
4@92kg

super-sets
push-ups / OH plate elbow extension
12@bw / 15@20kg
12@bw / 15@20kg
12@bw / 15@20kg
12@bw / 15@20kg
12@bw / 15@20kg

 

[_ROBERTiNHO_]

SQUAT-close stance
2@162kg
2@162kg - due to my weak left leg I'm feeling my right knee

SUMO DEADLIFT
1@190kg
1@190kg
1@190kg

ZERCHER GOODMORNING
10@50kg
10@50kg - nice movement

DUMBBELL ROW
5@66kg
5@66kg - Not so hard, think I'm good for 70kg

DUMBBELL HOLD
66kg x 2 sets

PINCH GRIP
2 plates x 2 sets

UNILATERAL LEG PRESS
8@120kg
8@120kg

LEG CURL
3x8

STANDING CALVES
12@110kg
12@110kg
30@90kg
30@90kg drop set 30@50kg

 

[_ROBERTiNHO_]

First squat set
http://www.youtube.com/watch?v=2mNnaJT-rxc

And a pick:

 

[Pickle]

agree with ur assesment of the vid, first rep was better. 2nd rep wasnt shocking tho. good stuff, i think your bodyfat might be a bit high in the pic tho. perhaps seek dietry advice off king of the lurchers.

just kidding id guesstimate 8-9% bf which would make you leaner then any rugby player to have ever played. lollolol

 

[_ROBERTiNHO_]

agree with ur assesment of the vid, first rep was better. 2nd rep wasnt shocking tho. good stuff, i think your bodyfat might be a bit high in the pic tho. perhaps seek dietry advice off king of the lurchers.

just kidding id guesstimate 8-9% bf which would make you leaner then any rugby player to have ever played. lollolol

Lol at the King of Loosers.

My obliques have grown a bit since I started training them directly, I think they're to big, which is something good

Thanks Pickle!

 

[_ROBERTiNHO_]

BENCH
2@114kg
2@114kg

INCLINE BB
6@74kg
6@74kg
6@74kg

FLYES
10@20kg
10@20kg
10@20kg
10@20kg

DB SHOULDER PRESS
10@25kg
10@25kg
10@25kg

Didi some rotator cuff then left.