Rob's Log

[Big_Guns_Lance]

Great pull ups Rob! I envy them

And oh, those ab wheel rollouts are brutal!

 

[_ROBERTiNHO_]

Great pull ups Rob! I envy them

And oh, those ab wheel rollouts are brutal!

Man, my abs are so sore today, even laugh is painfull.

 

[_ROBERTiNHO_]

Yesterday I was tired, had eaten little and had a mediocre session.

Bench
warm-up
2@110kg - Geez! It was heavyyy! My pecs weren't supercompensated from tuesday's bench sesh.
3@100kg - still heavyyy, so I quit.

Incline db press
15@25kg
12@25kg
12@25kg

Laterals
15@12kg - lol, very low blood sugar

Ended up with the gayest exercise ever:

Db kickbacks
forgot how many sets, reps and weight I used.

Went home desperately for food. Ate. Afterwards did some neck work, 1 set with a 25kg plate and a 50 reps set, nice.

 

[PrinceVegeta]

Sucks about the workout, bit u still did something so its all good, just be a monster next time!

 

[El Freako]

Lol, kickbacks. Hand in your man-license dude.

 

[_ROBERTiNHO_]

^^Back to normal:

Squat
warm-up
2@166kg
2@166kg - next week MAX OUT!

Reg Deadlift
10@90kg - light. Man, I like this movement.

BB row
8@90kg
6@110kg
6@110kg

Facepull
2 sets

Lots of grip work

Leg curl
3 sets

Calves
3 sets

 

[_ROBERTiNHO_]

Today's:

08:30: It's impossible to train decently early in the morning.

Bench press
warm-up
1@120kg
0@120kg - failed! horrible

17:30: sucess! well, not great, but equaled my PB

Bench press
warm-up
1@120kg
2@120kg - grindeeeeer

Next week I won't max out my bench, I'm not feeling strong at the movement.

 

[El Freako]

I agree, morning training is evil.

 

[_ROBERTiNHO_]

I agree, morning training is evil.

Yep, but unfortunately I'll max out my squat next monday at 8:00 am or 17:00 but with no safety hack, which i'm a bit afraid.

 

[dilatedmuscle]

lol i love training in the morning but unfortunately im never up early enough.

 

[PrinceVegeta]

Strong benching man! a fail is only a temporary glitch in the matrix max! see what happened at 5 30 pm!! monster!! ARGH!! Beast!

 

[Big_Guns_Lance]

Yeh morning training is horrid!

Good job you manged to get that 120 later on.

 

[lifterdead]

Good benches man!

 

[Pickle]

good bench robho, morning training is the best. I consistently miss it with sleep tho :O xxx

 

[dilatedmuscle]

good bench robho, morning training is the best. I consistently miss it with sleep tho :O xxx

lol same here (although not sure if serious), i probably get 1 morning session a month if im lucky.

 

[_ROBERTiNHO_]

^^Thanks fellas! Best time to train for me is 10am, I'm fresh, awake, test levels are high at that time...

Yesterday's:

Pullups
warm-up
6@40kg
6@40kg
6@40kg
20@bw

Concentration curl
6@22kg
6@24kg

Hammer curl
12@16kg

Rope hammer curl
25@?

Cable wrist curl
2x10
1x20

Ab wheel
10@+10kg
10@+10kg - my abs are still sore from last week, so took it easy

Obliques - cable
2x12@?

Calves - Smith
3x12

Tomorrow I'm gonna buy some caffeine for Monday's Squat Max Out...early in the morning

 

[dilatedmuscle]

your pullups look heavy, is that two plates?

 

[_ROBERTiNHO_]

your pullups look heavy, is that two plates?

Yes, next week 4 sets for the same weight.

 

[PrinceVegeta]

Awesome session man!! strong pullups!

 

[_ROBERTiNHO_]

^^Cheers!

Squat
warm-up
1@130kg
1@160kg
0@180kg
0@180kg - miserable!!!!! Shit, I was feeling confident and strong but don't why I couldn't even equaled my old pb, maybe because it was 8am, but, but...aaaaaaaaaaaaa, no excuses. Think on friday I'll start 5x5 for 16 weeks (Dr. Squat program) or another newbie program, because I'm a newbie at the squats.

Sumo deadlift
1@180kg
1@180kg
1@180kg
1@180kg
1@180kg - weak off the floor

Regular deadlift
8@120kg
8@130kg - light. My ham seems fine

Paused squats
5@120kg
5@120kg

Did some calves and streches.