Rob's Log

[PrinceVegeta]

That cycle looks really intense!

 

[_ROBERTiNHO_]

^^Yep! I decrease my weight to 100kg from 96kg, until now, no problem.

Today's:

Bench
3@96kg
3@96kg
3@96kg
3@96kg
3@96kg
3@96kg

Lateral rotation
2x10

Neck (Extension, flexion, lateral flexion)
2x12-15@20kg

My knee is feeling much better, the progression from yesterday to today was great!

Why not try some stiff legged deadlift as it envolves little knee flexion?

Stiff legged deadlift
-with dumbbells
3x10@66kg
-barbell
1x10@70kg
1x10@110kg - hehe went heavier than I should, but no problem with the knee

Finished with some light, high reps workout for calves. Good! Maybe monday I'll throw some deads, and by the end of the week some squats.

 

[Pickle]

great news about the knee being better already! good bench as well

 

[_ROBERTiNHO_]

great news about the knee being better already! good bench as well

Thanks man!

 

[_ROBERTiNHO_]

Knee is sweeling yet and hurting as well.
Man I'm almost exploding, I argued with my father ath the begining of the week , yesterday I went out, all my friends were drunk, but I was so ****ed, I did drinking nothing and almost fight with one of them...Cortisol level up to the sky. It's impossible to me be limited.

Thursday: light abs

Straight leg sit-ups
2x10@38kg on the chest

Cable side bends
2x10@?

Yesterday:

Bench
2@96kg
2@96kg
2@96kg
2@96kg
2@96kg
2@96kg

Seated laterals
10@12kg
8@16kg

Pressdown
2x10@?

I think regular and sumos deads will not be possible until monday, but at least a heavy SLDL I'm going to do, that's for sure! On wednesday I'll take off (is it correct?) the points of my knee and hope by them all the pain go away.

 

[El Freako]

SLDLs, back extensions or maybe some cable pullthroughs. Good luck with the knee Rob.

 

[Skeptic]

Great benching mate! Bad luck about your knee man!

 

[PrinceVegeta]

Nice pressing man, sucks about the knee though! get better soon!

 

[_ROBERTiNHO_]

^^Thanks fellas, knee is getting better each day, I can walk properly now. Thursday I'll take off my points, maybe friday some quad work.

Today:

Bench
warm-up
4@96kg
4@96kg
4@96kg
4@96kg
4@96kg
4@96kg

Stiff legged deadlift
warm-up
8@110kg
8@120kg
6@130kg
6@140kg
6@160kg

Dumbbell row
2x8@62kg

Facepull
1x12

Rear raises
15@10kg
12@10kg

Pressdown
3x12

Tried some leg curl, did one set but it bothered my knee, so I stopped.

Hang leg raises - full motion
10@bw
9@bw

Plate pinch
3 sets with 3 10kg plate

Good session.

 

[lifterdead]

jebus, that looks tough!

 

[philosopher]

Great volume Robert! Keep up the good work

 

[PrinceVegeta]

awesome session there man, strong stuff!

 

[_ROBERTiNHO_]

Thanks fellas!
Yes, a big session, bench wasn't hard, but stiff was heavy.

 

[_ROBERTiNHO_]

After 12 days since my injury I took off my points, and my cut are not healed 100%, it's a bit opened, but I believe is supercial, because it was very deep, till the patella, so no chance of squatting tomorrow, ****! The good thing is the pain went away

Yesterday:

Bench
3@96kg - supposed to be 2, but I forgot
2@96kg
2@96kg
2@96kg
2@96kg
2@96kg

Seated lateral raises
8@16kg
10@16kg

Neck
9 or 10 sets

 

[PrinceVegeta]

Nice sessions man, what the **** did i miss? what injury!

 

[_ROBERTiNHO_]

Nice sessions man, what the **** did i miss? what injury!

I fell down on the stairs and had a huge cut in my knee, it's better, but the patella is still injuried I think, when I put pressure on it it hurts, also the cut is healing yet...my legs shrunk a bit , but I can't wait to come back to training, I will need lots of unilateral work to recover my strength and my size...I don't have hurry no more, let this **** heal and then I will think about training.

I've been busy and don't have the time to post my sessions, and I'm not motivated, but I'll post them anyway hehe:

Thursday: very, very tired from week stress accumulation, 5 days without decent sleep, headache, ****ed about my knee, so I cut some volume/intensity:

Pullups - straight legs
warm-up
2x5@bw+40kg

Scott
3x6@45kg

Hammer curl
2x12@16kg

Wrist curl
2x15

Neck
9 sets

Then some weighted abs on the floor with straight legs.

Friday: wasn't feeling strong

Bench (horrible bench, narrow)
warm-up
5@96kg
5@96kg
5@96kg
5@96kg
3@96kg - had problems setting-up my back and arch, need to re-rack the bar 3 times
4@96kg - no energy left

Pressdown
3x10

Shrugs - machine
2x15

Lateral rotation
2x10

 

[PrinceVegeta]

given the circumstances, nice sessions!

 

[_ROBERTiNHO_]

2 or 3 weeks ago:



The cut today. Seems ridiculous.

 

[Pickle]

looks like a big annoyance! did you need stiches?

 

[dilatedmuscle]

you look badass in that back double bi