Rob's Log

[_ROBERTiNHO_]

Trained at home due to holyday.

Squat (excelent rack hehe as you'll see on the video)
3@145kg
3@145kg
3@145kg
2@145kg fail (gave up)
¹/²@145kg fail (crap)
3@140kg
3@140kg

(unrack the bar was very hard due the low position and the big walk out was not easy either)

First set (better set though worst video)

Second set (a little bit high)
http://www.youtube.com/watch?v=6KF9qhVPl08

Deadlift
3@160kg
3@160kg
3@160kg
3@160kg

ATG
6@100kg
7@100kg (at this point I didn't want nothing on my back)

GHR
6@bw+10kg
6@bw+15kg

Calves and abs.

 

[Bulkboy]

awesome session rob. ur incredibly strong for ur bodyweight. good deadlifting and squats. i hear ya on the rack issue. i dont have a power rack at my gym, so i have to squat from the bench press. basically have to do a goodmorning to get started keep pushing!

 

[Big_Guns_Lance]

Great deadlifting and squats man LOL at your rack there.

 

[PrinceVegeta]

Nice squatting and deads man! nice rack you have @ home! is it in your room?

 

[_ROBERTiNHO_]

Bulk and Lance: thanks!

Vegeta: it's a ping pong table hahaha not a rack.

 

[jonathan]

training in your room awesome mate
how much do you weigh?

 

[_ROBERTiNHO_]

training in your room awesome mate
how much do you weigh?

Yep, the gym was closed today and I have a bar and some plates, and a ping pong table

I'm sitting at 68kg-69kg.

 

[jonathan]

Yep, the gym was closed today and I have a bar and some plates, and a ping pong table

I'm sitting at 68kg-69kg.

yeah I also have a little gym of my own at home. That's a decent weight, you want to gain?

 

[_ROBERTiNHO_]

yeah I also have a little gym of my own at home. That's a decent weight, you want to gain?

75kg would be good, but I'm not worried about my weigth, but my strength.

 

[_ROBERTiNHO_]

What do you guys think about my deadlift? My butt goes to early? It was pointed out to me but I never had realized that.

 

[Bulkboy]

i think ur deadlifts looks great rob.

btw, looking solid in ur avi. nice back development. u really do punch hard for ur weight.

i understand ur goal is not to gain weight but strenght. now i dont know how u approach nutrition. but if u gained some bodyweight that would only serve to make u stronger. specially the bench press is pretty bodyweight dependant.

id easily imagine u having a 150-160 kg bench if u say gained 10-15 kg of bodyweight.

 

[_ROBERTiNHO_]

i think ur deadlifts looks great rob.

btw, looking solid in ur avi. nice back development. u really do punch hard for ur weight.

i understand ur goal is not to gain weight but strenght. now i dont know how u approach nutrition. but if u gained some bodyweight that would only serve to make u stronger. specially the bench press is pretty bodyweight dependant.

id easily imagine u having a 150-160 kg bench if u say gained 10-15 kg of bodyweight.

I watched the video again and it seems my butt goes up a little bit early, but nothing to worrie about, I will fix that.

Thanks! It was hard to take this pic haha contract the right muscles and maintened them contracted while I was waiting for the timer.

Regarding my nutrition it's pretty good, plenty of oat meal, milk, chicken, eggs, olive oil, vegs, EFA's, 2g ptn/bw bla bla bla...My caloric intake should be higher, I know, I'm consuming 2500~2700kcal/day, it's hard to eat for me. Right now my goal is 75kg, but when I achieve that I will aim for 80kg, it was the same when I hit 60kg, 65kg and now with 70kg. I need to eat more at least 3000kcal.

Thanks for the points Bulk

 

[_ROBERTiNHO_]

Transmutation - week 7

Bench
3@104kg
3@104kg
3@104kg
3@104kg
3@104kg

CG bench
6@82kg
6@86kg
6@90kg

Front raise - H bar
10@23kg
10@25kg
10@27kg

 

[PrinceVegeta]

^^ h bar? u mean safety bar?

 

[_ROBERTiNHO_]

^^No, it's something like this:

 

[PrinceVegeta]

Oh ok, good session btw

 

[_ROBERTiNHO_]

Today's:

Pullup
6@32kg
6@32kg - failure, very hard indeed

Dumbbell row
6@64kg
6@64kg - hard too, my traps and rear delts are still sore from deads

Dumbbell curl - scott (swinging, not full ROM)
6@22kg
6@24kg
6@24kg

Hammer curl
12@14kg
12@14kg
12@14kg

Wrist curl
3x6~15

Calves and weighted decline situps.

 

[JoaoT]

Really impressive. Good workouts man

 

[El Freako]

Huge weight you're pulling in your back work, I'm impressed!

 

[_ROBERTiNHO_]

Joao and Freak: really appreciated the comments, thank you.

I think all those assistance back work really helps my deadlift, because I have no problem at all at lockout, my main issue on deadlift is the start off the floor.