Rob's Log

[PrinceVegeta]

solid session man, heavy session

 

[Bulkboy]

heavy squats, heavy deads and nice leg pressing. looks like a real lower body bombing session. keep up the good work rob, and let ur body rest up and heal. its prolly needed

 

[jonathan]

all right !

 

[_ROBERTiNHO_]

Vegeta, Bulk and John: thanks!

I won't post my deload sessions, they're really light and boring, like 80kg bench for 2x3 that I did yesterday. Next tuesday I start to training with 80% of my RM and less volume, but heavier assistance exercises. Just relaxing and eating right now

 

[Big_Guns_Lance]

Rest up bro, and get more motivated for next week. Looking forward to it

 

[Bulkboy]

deload is boring but necessary. cant wait for some heavy sessions next week rob

 

[ironheart]

last session is looking good man. doing squats and deadlift in the same session is brutal. keep up the good work.

 

[_ROBERTiNHO_]

Thanks fellas! Weekend is coming Until Monday!

 

[_ROBERTiNHO_]

Last deload session:

Squat(~65% of 1RM)
3@118kg
3@118kg - very pleased with my technique

Deadlift (~60% of 1RM)
3@130kg
3@130kg

Lunges
2x10@60kg

Leg extension
2x20

GHR
3x10@bw

Calves (legpress)
4x25~30@110kg

Leg raises
3x10

Bench tomorrow, 6 sets of 3 with 80%, maybe I'll change my technique on bench a little bit, instead of doing with my elbows tucked I'll flared them out as most IPF lifters do it this way.

 

[Bulkboy]

cant wait for the heavy stuff to begin rob good deload session btw. wish my deload sessions were that heavy

 

[_ROBERTiNHO_]

^^Thank Bulk, not so heavy but not very light like 5/3/1's deload.

Today:

Bench
3@100kg
3@100kg
3@100kg
3@100kg
3@100kg
3@100kg

CG bench
3x6@80kg/84kg/88kg

Triceps pulley
2x15

Front raises
10@23kg
10@23kg
10@23kg
10@23kg

External rotation
2x10

Decent!

 

[PrinceVegeta]

Nice benching

 

[_ROBERTiNHO_]

Vegeta: thanks!

Pullup
8@bw
5@bw+15kg
6@bw+30kg
6@bw+30kg - John take care haha

Dumbbell Row
6@62kg
6@62kg

Facepull
3x15

Preacher curl(lots of swinging, like an armwresting training)
6@20kg
6@22kg
6@24kg

Rope curl
3x15

Cable wrist curl (mimicing armwrestling)
2x8
1x15

Standing calves
10@110kg
10@110kg
10@110kg

Straigh leg sit-ups (db on chest)
12@42kg
12@42kg

 

[jonathan]

looks like I need to put in more effort in my pull ups haha. Nice job man

 

[Big_Guns_Lance]

haha very good pull-ups rob. Kepp up the good work

 

[_ROBERTiNHO_]

Thank you fellas!

 

[Deity]

You have great pulling strength. Treasure it.

 

[PrinceVegeta]

Nice pullups and rows man, keep it up!

 

[_ROBERTiNHO_]

Deity: Thank you. I think pulling training (deads, rows) far more fun to do than press training (except for squat).

Vegeta: Thanks for stopping by.

 

[_ROBERTiNHO_]

Bench
3@90kg
3@90kg
3@90kg
10@90kg - firsts sets: focus on technique and explosiveness

Incline bb bench
8@70kg
8@70kg

Laterals
12@16kg
12@16kg
12@16kg

Neck flexion/lateral flexion
12@20kg
12@20kg
20@10kg

Neck bridge
2x10