Rob's Log

[dilatedmuscle]

Thanks man! And that pic wasn't take pumped.

Dont get me wrong, i didnt think it was. I was just talking about you posting more poses.

I just dont like when people only post pumped pics so they look super full and its not a good representation of how they look on any given day.

 

[_ROBERTiNHO_]

Dont get me wrong, i didnt think it was. I was just talking about you posting more poses.

I just dont like when people only post pumped pics so they look super full and its not a good representation of how they look on any given day.

No problem. A while ago I posted some other poses here. Kisses.

 

[_ROBERTiNHO_]

Pullups
warm-up
2x5@bw+42kg

Scott curl
3x6@49kg

Hammer curl
3x12@16kg

Cable wrist curl
2x15@intense

Db wirst curl
25@16kg

 

[Storm]

bw+42Kg. LOL, that's great.

 

[El Freako]

Epic pullups Rob!

 

[PrinceVegeta]

damn you and your strength!! nice work man!

 

[_ROBERTiNHO_]

Thanks big fellas!

Bench press
warm-up
5x2@96kg - pecs and shoulders are sore from wednesday, tough to train this way, so I skiped the last set

Pressdown
2x20@light

Abs (romanian chair)
2x8@10kg on the forehead

Obliques (cable)
2x12@medium

Neck
8 sets total

 

[Pickle]

amazing bench press going on bro. lots of sets of 6 on 96 super. id say u could probably outbench me now with so much less bw!

 

[_ROBERTiNHO_]

amazing bench press going on bro. lots of sets of 6 on 96 super. id say u could probably outbench me now with so much less bw!

Thanks Pickle! 18 sets of bench in a week seems to work hehe I recommend this routine, I had already done it, but with 2 bench workouts per week, but now without almost none lower body work my recover is quicker, so I pumped the frequency. My bench went to 106kg to 120kg by the time, in 9 weeks, my best bench improvement ever.

 

[PrinceVegeta]

bench= strong! keep it up!

 

[_ROBERTiNHO_]

PV: TY!

Met a powerlifter from Ireland these days while I was working (I'm working in a suplements store at the moment). Haven't spoken english for over a year, but I did good. He came with a brazilian friend to buy some whey protein, who said his friend lift heavy weights and needed protein, and I asked If it was Powerlifting. Mario is his name, and he competes in the 100kg class, has some good lifts: 200kg squat (knee wrapped), 160kg bench (raw) and 235kg (raw), not a world champion, but good lifts.

He trains wih some strong guys:
http://www.facebook.com/pages/IPO-Irish-Powerlifting-Organization/123628398951#!/video/video.php?v=413329032447
http://www.youtube.com/watch?v=__gvW5nxhAo

Nice to meet a powerlifter from another country. Now I'm trying to see how they train over there, change some tips...

 

[_ROBERTiNHO_]

Rehab: 15 minutes of bike, low intensity. Then cryotherapy, 15 minutes.

I'm almost sure it's chondromalacia patellae, not chronical, but caused by the hit.
I'll wake-up early tomorrow and do another rehab session, maintaining some activity and speeding up the recovery.

:gnd:

 

[PrinceVegeta]

always nice to meet other lifters, rehab will heal you faster!keep doing it!

 

[_ROBERTiNHO_]

Thanks PV! I hope so.

Yesterday:

Bench press
5@102kg
5@102kg
5@102kg
4@102kg
4@102kg

Did laterals, triceps pressdown and calves.

Today:

Re-hab in the morning.

Stiff
warm-up
2x3@180kg - without straps, without chalk, without groove, meh! Impossible to hold decently. I was feeling strong, and I think I could had done 5 reps for this weight.

Tried 190kg conventional deadlift. Bad, bad idea. My knee started to hurt imediately, I'm icing this shiit right now.

Stiff - again
2x8@130kg

Sumo
8@130kg - not good, wasn 't able to use my hips due to pain.

Seated leg curl
3x12@some

Heal mother ****er, heal! At this point I need patience, should not have tried the dealift, so I'll have more caution from now on.

 

[Storm]

It sucks to have a injury when you're feeling strong but you ought to be wise bro. Nice pulling nontheless.

 

[PrinceVegeta]

ncie presses, but let the injury heal man! ur just gonna make it worse by trying stuff!

 

[_ROBERTiNHO_]

^^Thanks fellas! Yeah, I won't try nothing stupid...I think.

 

[El Freako]

Take it easy my fellow cripple.

 

[_ROBERTiNHO_]

^^Yeah, I'm living like an old man now.

Pullup
warm-up
2x5@bw+45kg

W bar curl
2x5@55kg

Cable wrist curl
2x12@heavy

Hanging leg raises
3x10@bw

 

[Natzo]

keep doing it!