rOB's over training Blogggg!

[ROB550]

12-26-2020
BIKE-26 miles

12-27-2020
BIKE-25 miles

12-28-2020
BIKE-25 miles

12-29-2020
BIKE-25 miles

12-30-2020
ROGUE ECHO BIKE-30 mins Watts >150 `9.6 miles

SHOULDERS-BACK-TRAPS
TRI-SET
Rev Hypers-new Christmas gift!
90x15x6 sets
WITH
Seated Dumbbell Presses
40'sx12x2 sets
50'sx12x2 sets
60'sx12x2 sets
WITH
Rev Mag Grip Pulldowns
125x12x2 sets
150x12x2 sets
175x12
185x12

Superset
Standing Push Presses
95x10x2 sets
115x10x2 sets
135x8x2 sets
WITH
Mag grip Pulldowns
185x10
200x10
210x8x2 sets
200x8x2 sets

Superset
Side Dumbbell Raises
30'sx12x6 sets
WITH
Bodymaster CSRows-prone Grip
90x10
140x10x2 sets
160x8
180x6x2 sets

Superset
Bodymaster CSROWs Para Grip
140x8x3 sets
90x8x3 sets
WITH
SM Snatch Grip Hi Pulls
135x8
ADDED DBLED MINI BANDS
+135x5x5 sets

[ROB550]

12-31-2020
BIKED LAST Ride of 2020-20.20 miles

WORKout up in air at the moment
Took off 6 days from weights last week, then last night working shoulders and back I fried my good elbow! Strained something right below the joint-killing me today.
Didn't notice anything really abnormal until 20-30mins after last nights workout. Thinking doing a little legs and Deadlifts today, leave the elbow alone.
See how motivated I get in next 2 hours......

[ROB550]

1-1-2021
BIKED-26 miles

Forearm feels lil better but i strained the F! out of the Pronator Teres-Flexor Carpi Radialis....It actually didnt hurt benching today, thought it would, dumbbell curl hurt like hell. Wore my Sling shot Arm Band. O worked some Leg sled hacks Squats tonight first time doing anything for legs in ~4 months other then the riding

CHEST-ARMS-LEGS-REV Hypers...
Superset
Sm Incline Bench
barxmany
135x10x2 sets
185x10x2 sets...no real pain in forearm!
225x8x6 sets
WITH
PowerTec Leg Sled
DBLED MED Bands
Bandsx20x2 sets
+90x10x5 sets
+140x10x5 sets

Superset
Flat Bench Med Grip
185x8
225x8
275x5x5 sets
WITH
Preacher Curls
50x12ishx7 sets

Close Grip Bench
225x8x3 sets

Superset
Triceps Extensions
75x15x3 sets
85x12x3 sets
WITH
Rev Hypers
90x12i-15ishx 6 sets

[ROB550]

1-2-2021
BIKED-20 miles

1-3-2021
BIKED-21 miles

BACK-SHOULDERS
Superset
Rev Grip Mag Pulldowns
125x12x2 sets
150x12x2 sets
175x12x2 sets
185x10x2 sets.....feel arm injury a lil here
WITH
Seated Dumbbell Presses
40'sx12x2 sets
50'sx12x2 sets
60'sx12x2 sets
50'sx10x2 sets


Superset
Wide Grip Pulldowns
175x10x5 sets
WITH
Seated Dumbbell Press
40'sx10x5 sets....deep stretch at bottom!

Superset
Bodymaster CSRows Para Grip
90x10x2 sets
140x10x2 sets
140x8x2 sets
WITH
Standing Sm Shoulder Press
95x10x6 sets

Arm faired well, not too bad, better then Thursday!

[ROB550]

1-5-2020
CHEST-ARMS

Elbow injury better but curling hurts!

Superset
Flat Bench Med Grip
barxmany
135x10x2 sets
185x8x2 sets
225x8
275x8x3 sets
275x6
225x8
WITH
Alt dumbbell Curls
40'sx8x8 sets...stopped

Close Grip Bench
225x8x3 sets
185x10x2 sets

Superset
Sm Incline Presses
185x10x4 sets
WITH
Preacher Curls
60x10ishx4 sets

Superset
Triceps Extensions
85x15x6 sets
WITH
Rev Hypers
90x15x6 sets

[ROB550]

1-6-2021

BACK-SHOULDERS
Superset
Mag Grip Pulldowns
125x12x2 sets
150x12
175x12
200x8x4 sets
WITH
Seated Dumbbell Presses
40'sx12x2 sets
50'sx12x2 sets
60'sx12x2 sets

Superset
Bodymaster CSRows-Para Grip
90x12
140x10
160x10x2 sets
180x8x2 sets
WITH
Side Dumbbell Raises
30'sx12x3 sets
30'sx10x3 sets....these starting hurting my elbow

had to cut it short.......today

1-7-2021
SHOULDERS-BACK-DEADLIFTS
lil back shoulders again
Superset
Standing Shoulder Press
barxmany
95x10x2 sets
115x8x2 sets
135x8
115x8x2 sets
WITH
Chest Supported Dumbbell Rows
70'sx12x7 sets

Superset
Sumo Deadlifts
135x10
185x8
225x5x5 sets
WITH
Bodymaster CSRows-prone grip
90x12x6 sets

Superset
Rev Hypers
90x12x4 sets
WITH
Hypers
12x4 sets

[ROB550]

1-10-2021
5 days NO BIKING!!!!!
BIKED-17 miles in freezing ass cold!

CHEST_ARMS
Superset
Sm Incline Press
barxmuch
135x10x2 sets
185x10
225x8x6 sets
WITH
Hammer Curls
40'sx10x2 sets..crack the elows Elbow still hurts with curls
50'sx8x6 sets

Superset
Flat Bench Med Grip
185x8
225x8
275x8! good for me!
315x5x2 sets
315x4
275x5x2 sets
WITH
Alt Dumbell Curls
50'sx6x8 sets

Tri-set
Close Grip Bench
225x10x3 sets
WITH
Triceps Extensions
85x15x3 sets
WITH
Alt Dumbbell Curls
40'sx8x3 sets

Rev Hypers
90x15-20x3 sets

[ROB550]

1-11-2021
BIKED-21 miles

BACK-SHOULDERS
Superset
CS Dumbbell rows
70'sx12x6 sets
WITH
Standing Rack Shoulder presses
95x10x2 sets
115x8x2 sets
135x8x2 sets

Superset
Bodymaster CSRows Para Grip
140x12
160x8ishx5 sets
WITH
Seated Dumbbell Presses
40'sx12
50'sx12
60'sx12
70'sx10
60'sx12
50'sx12

Superset
Snatch Grip Hi Pulls
135x8x2 sets
185x5x5 sets
WITH
Dumbbell Side Raises
30'sx12x6 sets

1-12-2021
BIKED-20 miles

Bow Flex Max Trainer-30 mins

[ROB550]

1-13-2021
Rogue ECHO BIKE
45 mins 17 miles

1-14-2021
CHEST-ARMS

Superset
Flat Bench Med Grip
barxmany
135x10x2 sets
185x8
225x8x6 sets
WITH
Alt Dumbbell Curls
40'sx8x9 sets

Superset
Rev Grip Bench
225x8x6 sets
WITH
Alt Dumbbell Curls
50'sx5x5 sets

Superset
Close Grip Bench
25x6x4 sets
WITH
EZ Bar Curls
75x8x4 sets

[ROB550]

1-14-2021
BIKE-25 miles

SHOULDERS-BACK
Superset
Seated Dumbbell Presses
40'sx12x2 sets
50'sx12x2 sets
60'sx12x2 sets
WITH
Rev Mag Grip Pulldowns
125x12x2 sets
150x12X2sets
175x10x2 sets

Superset
Sm Standing Shoulder Press
95x12x2 sets
115x12x2 sets
135x8x2 sets
WITH
Chest Supported Dumbbell Rows
70'sx12x6 sets

Superset
Side Dumbbell Raises
30'sx12x2 sets
40'sx8...hurst forearm injury!
30'sx12x2 sets
WITH
Mag Grip Pulldowns
150x12
175x12
185x12
200x10x2 sets

Superset
Sm Shrugs
225x12
315x12x3 sets
WITH
Rev Hypers
90x15x4 sets

1-15-2021
BIKED-25 miles

1-16-2021
BIKED-20 miles

[ROB550]

1-17-2021...nothing!

1-18-2021
BIKE-26 miles

CHEST-ARMS
Forearm-elbow still bothering me! Curls hurt

Superset
Flat Dumbbell Bench
40'sx12x2 sets
50'sx12
60'sx12
80'sx12
WITH
Triceps Pushdowns
80x12x5 sets

Superset
Sm Incline Press
135x10x2 sets
185x10
225x8x6 sets
WITH
Hammer Curls
40'sx8x4 sets
50'sx5x4 sets

Superset
Flat Bench Med Grip
185x8
225x8
275x8x3 sets
275x5
WITH
Alt Dumbbell Curls
40''sx8x6 sets

Superset
Close Grip Bench
225x8x3 sets
WITH
Triceps Extensions
85x15x3 sets

[ROB550]

1-19-2021
NO biking today

Headache all day!

BACK-SHOULDERS...limited head started pounding!

Superset
Seated Dumbbell Presses
40'sx12x2 sets
50'sx12x2 sets
60'sx12x2 sets
70'sx10
80'sx8
WITH
Bodymaster CSRows-para grip
90x12
90x10
140x10
160x8
180x8x2 sets
180x6
140x8

Superset
Standing Shoulder Press
95x10x2 sets
115x10
115x8x3 sets
WITH
Bodymaster CSRows-prone grip
160x8x6 sets

DONE HEADS KILLING MEE!

[ROB550]

1-20-2021
BIKED-25 miles

1-22-2021
NO BIKE!

LEGS-BACK
Superset
PowerTec Leg Sled
DOUBLED BANDS
bandsx20
+90x12x2 sets
+180x10x8 sets
WITH
Sumo Deadlifts
135x10x2 sets
185x8
225x6x10 sets

"Pretty done after this!"

Superset
PowerTec Leg sled-CLOSE STANCE
DOUBLED BANDS
+90x15x6 sets
WITH
Bodymaster CSRows-para grip
90x10
140x10
160x8
180x8
205x6
160x10...ish!

Superset
Rev Mag Grip Pulldowns
150x12
175x12
200x10x2 sets
175x10
WITH
SM Bent Rows
185x8
225x8x4 sets
185x8

Rev Hypers
90x15ish x4 sets

1-23-2021
BIKED-21 miles

[ROB550]

1-24-2021
BIKED-21 miles

1-25-2021
BIKED-21 miles

CHEST-ARMS
Superset
Sm Incline Press
barxbunch
135x10x2 sets
185x10
225x8x6 sets
WITH
Alt Dumbbell Curls
40'sx8x4 sets
50'sx5x5 sets

Superset
Flat Bench-Med Grip
135x10
185x8
225x8
275x8x3 sets
275x5
225x8
WITH
EZ Curls
75x8x6 sets

Superset
Close Grip Bench
225x8x3 sets
WITH
Triceps Extensions
85x15x3 sets

Rev Hypers
90x15x4 sets

[ROB550]

1-26-2021
BIKED-20 miles

SHOULDERS-BACK
Superset
Seated Dumbbell Presses
40'sx12x2 sets
50'sx12x2 sets
60'sx12x2 sets
70'sx10
80'sx10
WITH
Sm Bent Rows
135x12x2 sets
185x10x2 sets
225x8x4 sets

Superset
Standing Shoulder Presses
95x10x2 sets
115x8x2 sets
135x8x2 sets
135x6
95x10
WITH
Bodymaster CSRows-Para Grip
90x10
140x10
160x8x2 sets
180x8
160x8
140x8x2 sets

Superset
Front Plate Raises
45x12x4 sets
WITH
CS Dumbbell Rows
70'sx12x4 sets

Superset
Side Dumbbell Raises
30'sx12x4 sets
WITH
Mag Grip Pulldowns
150x12
175x12
185x10
200x8

1-27-2021
BIKED-25 miles

1-28-2021
BIKED-16 miles