Rob's Log

[_ROBERTiNHO_]

Both my knees are hurting, can be the close stance squat which I'm not used to do. Both my wrist are hurting, it started 2 weeks ago cause of hammer curls.

Next week is deload for squat and bench, and I hope to recover a bit, then train more 3 weeks heavy and test my maxes. Afterwards I'll train with higher reps and give a break to my joints.

Today's session:

PULLUP
warm-up
6@bw+30kg
6@bw+30kg
6@bw+30kg - could have done one more set, but was raining and cold:footmouth:

CONCENTRATION CURL
6@20kg
6@20kg - wasn't feeling motivated and stoped here.

CABLE WRIST CURL
2x8

Did 4 decent sets for abs, streched a bit, went home, ate some tuna, 2 slices of bread and olive oil, typed my training on musclemecca...zzzzZZZZzzz

 

[Big_Guns_Lance]

Looking great in that pic Rob! Wish I was as lean as you are.

And great pull ups too.

 

[_ROBERTiNHO_]

Looking great in that pic Rob! Wish I was as lean as you are.

And great pull ups too.

Thanks Lance!

 

[_ROBERTiNHO_]

CG FLOOR PRESS
4@95kg
4@95kg
6@95kg - left 1 rep in the tank

OH UNILATERAL ELBOW EXTENSION
10@14kg
10@14kg

Neck work and that's is it!

 

[Xiva]

You defiently haven't got weaker, while i was gone. Good job, saw your squat the other day.. impressive.

Looking at your last session, i've been wondering. Your sessions always seems to be very fast, with low volume and intens.. how come?

 

[_ROBERTiNHO_]

You defiently haven't got weaker, while i was gone. Good job, saw your squat the other day.. impressive.

Looking at your last session, i've been wondering. Your sessions always seems to be very fast, with low volume and intens.. how come?

Most of them are fast, I prefer to train with intensity rather than volume.

My squat and bench schemes nowadays are something like that:

70% 6x3
80% 4x3
85% 3x3
90% 2x2

My deadlift are kinda lost, I do single's sumo's in a week and rack sumo in another.

I'll train like that until mid August when I'll test my maxes, then I don't know hehe

I would like to buy Mike Turscherer's book, everybody who trains with RTS principles seems to get very good results.

 

[_ROBERTiNHO_]

SQUAT
3@130kg
3@130kg
3@130kg
3@130kg
3@130kg
3@130kg

SUMO DEADLIFT
1@120kg
1@160kg
0@180kg - don't budge

PARTIAL SUMO
3@200kg
3@200kg
3@200kg

DUMBBELL ROW
4@70kg - without straps
8@68kg - with straps

SHRUGS - SNATCH/HOOK GRIP
6@150kg
6@140kg
20@90kg - all sets without straps

Finished with leg curl and calves.

 

[Big_Guns_Lance]

Good squats Rob, unlucky about the sumo though, next time youll get it!

 

[Anabolicus]

Strong sessions you featherweight Hercules

 

[_ROBERTiNHO_]

^^Thank fellas!

Deload bench session today:

Bench press
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg - perfect technique!

Incline db press
12@20kg
12@20kg

Db shoulder press
12@12kg

Lateral rotation and that's it.

 

[Anabolicus]

Looks like a strong deload session you had there.

 

[Big_Guns_Lance]

I agree, pretty strong deload indeed.

 

[Xiva]

Calling that Deload, makesm e cry

 

[_ROBERTiNHO_]

Quick one today, but strong.

Pull-ups
8@bw - moon gravity
6@bw+35kg
6@bw+35kg
6@bw+35kg
6@bw+35kg - it's a PB for volume

Concentration curl
6@24kg
6@24kg - pretty hard, last rep to failure

Cable wrist curl
8@medium weight
8@heavyyy

Then 4 hard sets of abs, standing using cable and leg raises.

 

[_ROBERTiNHO_]

Looks like a strong deload session you had there.

Thanks Analbolicus!

I agree, pretty strong deload indeed.

Thanks Lance! Well, 90kg is not so light, but it was just 3 reps.

Calling that Deload, makesm e cry

Choose a shoulder here at the log's session, plenty of big ones

 

[PrinceVegeta]

Great sessions man, pullups look awesome!

 

[_ROBERTiNHO_]

Great sessions man, pullups look awesome!

Thanks mate! Upper body strength nowadays is spot on.

Yesterday did a quick bench session, same as the last one:

Bench press
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg - sexy speed

Db skull crusher
2x12@8kg - very light

Then some neck.

 

[El Freako]

Epic pullups for a lightweight!

 

[_ROBERTiNHO_]

^^Thanks Frickle! Next 3 weeks I'll work with lower reps/heavier loads (40~50kg).

Todays: low energy. Will train deadlift in another day.

Squat (80% 1RM + 4kg)
warm-up
3@148kg
3@148kg - first 2 sets felt very powerfull. Niiice!
3@148kg
3@148kg

Horizontal leg press
15@stack
15@stack - what a crappy machine. First and last time using it.

Leg curl
8@50kg
8@55kg

 

[PrinceVegeta]

Nice squatting man!!