Announcement

Collapse
No announcement yet.

rOB's over training Blogggg!

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • ROB550
    replied
    9-12-2019 TRAPS-BACK-BICEPS

    Painful AM BIKE
    1 hour
    Hanging Leg Raises
    20x3 sets


    TRAPS-BACK
    Superset
    Smith snatch Grip Hi Pulls

    135x8x2 sets
    ADDED DOUBLED MINI BANDS
    +135x5x5 sets
    WITH
    Rev Mag Grip Pulldowns

    125x12x2 sets
    150x12
    175x10
    200x10
    210x8
    225x8

    Superset
    Smith Rev Grip Bent Rows

    225x8x3 sets
    With
    Front wide Grip Pulldowns

    200x8x3 sets

    CSRows Prone grip
    90x8
    135x8
    160x8
    180x8
    205x5
    180x8

    BICEPS
    Preacher Curls
    50x12x2 sets
    60x10x2 sets
    75x8ishx3 sets

    CALFS
    Standing Calf Raises
    20x4 sets

    Leave a comment:


  • ROB550
    replied
    9-11-2019 CHEST-TRICEPS

    BIKED
    1hr-painful today

    Hanging Leg Raises
    15x4 sets

    CHEST.....my son worked out with me today 1st true workout!

    Flat Dumbbell Presses
    40'sx20
    50'sx12
    60'sx12
    90'sx12
    DOUBLED MINI BAND
    +90x10

    Flat Bench Med Grip
    135x10
    185x8
    225x8
    275x5x5 sets

    Close Grip Bench
    225x8x3 sets

    SHOULDERS
    Superset
    Smith Seated Shoulder Press

    95x12
    135x10x2 sets
    185x8x4 sets
    WITH
    Band Side Raises

    12x6 sets

    SeatedDumbbell Press
    60'sx10x3 sets

    TRICEPS
    Extensions
    75x12
    100x12x5 sets

    Band Pushdowns on Smith
    12x4 sets

    CALFS
    Standing Calf Raises
    5 sets 15

    Leave a comment:


  • ROB550
    replied
    9-9-2019 LEGS-BICEPS

    BIKED
    1 hr,
    Hanging Leg raises
    15x4 sets

    LEGS
    Smith Box Squats
    135x10x2 sets
    185x8x2 sets
    225x8x4 sets

    Superset
    PowerTec Hack Squats

    DBLED BANDS
    +180x8
    +270x5x5 sets
    WITH
    Hypers

    12x6 sets

    LEg Extensions
    110x15x3 sets
    110x12x2 sets

    BICEPS
    Alt Dumbbell Curls
    40'sx10x2 sets
    50'sx8x2 sets
    60'sx8
    50'sx8

    Preacher Curls
    50x12
    75x10ish x4 sets

    Supersetted
    CALFS
    while doing Biceps
    standing Calf Raises
    15x6 sets


    Leave a comment:


  • ROB550
    replied
    9-8-2019 TRAPS-BACK-Xtra BICEPS

    BIKED
    1.5 Hrs

    TRAPS-BACK
    Superset
    Smith Bent Rows

    135x10
    185x10
    225x8
    275x5x5 sets
    WITH
    Front Wide Grip Pulldowns

    125x12x2 sets
    150x12
    175x10
    200x8x3 sets
    175x8

    Superset
    Smith Shrugs

    225x12
    275x10
    315x10x3 sets
    WITH
    Rev Mag Pulldowns

    175x8x5 sets

    Bodymaster CSRows-Prone Grip
    90x10
    135x8x3 sets

    BICEPS
    Preacher Curls
    50x12x4 sets

    CALFS
    Standing Calf Raises
    15x4 sets

    Leave a comment:


  • ROB550
    replied
    9-7-2019 CHEST-SHOULDERS-TRICEPS

    AM BIKED 1130am til 1:15PM

    10PM Workout in garage

    CHEST
    Flat Dumbbell Press-Palms Facing
    40'sx15
    50'sx15
    60'sx12
    ADDED MONSTER MINI BAND BEHIND BACK
    +60'sx12x3 sets

    Flat Bench-med grip
    135x12
    185x10
    ADDED 80LBS Chains
    +185x3x8 sets...this heavy!

    Close Grip Bench
    225x8x3 sets

    Dips
    BWx15x4 sets
    BWx12x2 sets

    SHOULDERS
    Superset
    Smith Seated Shouldr Press

    95x15
    135x10x6 sets
    WITH
    Heavy Band Side Raises

    12x6 sets

    Leave a comment:


  • ROB550
    replied
    9-5-2019
    BIKED 1.5 hour

    9-6-2019 LEGS-BICEPS


    AM BIKED
    1 hour

    Superset
    Smith BOX Squats

    135x10x2 sets
    185x10x2 sets
    225x8x4 sets
    WITH
    Alt Dumbbell Curls

    40'sx10
    60'sx5x5 sets

    Superset
    PowerTec Hack Squats

    DOUBLED HVY BANDS
    +180x8x8 sets
    WITH
    EZ Curls

    95x8x8 sets

    Superset
    Leg Extensions

    110x12x6 sets
    WITH
    Rev Curls

    65x8x6 sets

    Hypers
    10x4 sets

    CALFS
    Standing Calf Raises
    15x4 sets


    Leave a comment:


  • ROB550
    replied
    9-4-2019 TRAPS-BACK-BICEPS

    AM BIKED
    1 hour
    Hanging leg raises
    15x4 sets

    PM BACK-TRAPS-BICEPS
    Bodymaster CSRows-PARA GRIP
    45x12
    90x12
    135x10
    160x8
    180x5x5 sets

    Smith Bent Rows
    135x10
    185x8
    225x8
    275x8x2 sets
    275x6
    225x10

    Superset
    Smith Shrugs

    225x12
    315x10x6 sets
    WITH
    Front Wide Grip Pulldowns

    150x12
    175x10
    200x10
    210x8x3 sets

    BICEPS
    Barbell Curls
    95x8x5 sets

    Alt Dumbbell Curls
    60'sx5x5 sets

    CALFS
    Standing Calf Raises
    15x4 sets

    BOWFLEX Max Trainer Before bed
    30 mins

    Leave a comment:


  • ROB550
    replied
    9-3-2019 SHOULDERS-CHEST-TRICEPS

    BIKED
    1hr
    Hanging Leg Raises
    15x4 sets

    tonight
    SHOULDERS

    Rear Delts Dumbbells
    40'sx12x6 sets

    Seated Dumbbell Shoulder Press
    40'sx12
    50'sx12
    60'sx10
    70'sx8
    80'sx8
    60'sx10

    Superset
    Seated Smith Shoulder Press

    135x10
    185x8
    205x8
    225x5
    185x8
    WITH
    HVY Band-med band drop sets Side raises

    10/12x5 sets

    CHEST-TRICEPS
    Flat Bench Med Grip
    135x10
    185x10
    225x8x6 sets

    Flat Dumbbell Presses-Palms Facing
    60'sx12
    70'sx12
    80'sx12

    Close Grip Bench
    225x8x3 sets

    CALFS
    Standing Calf Raises

    Leave a comment:


  • ROB550
    replied
    9-2-2019 LEGS-DEADLIFTS

    BIKED 1hr.

    Supersetted
    Sumo Deadlifts

    135x8x2 sets
    185x8
    225x8
    275x3x8 sets
    WITH
    Leg Extensions

    55x15
    80x15
    105x12x8 sets

    Supersetted
    PowerTec Hack Squats

    DBLED BANDS
    +90x12
    +140x12
    +180x10x10 sets
    WITH
    Hypers

    10x10 sets


    BICEPS
    Barbell Curls
    95x8x4 sets


    98F in garage ....done!

    Leave a comment:


  • ROB550
    replied
    9-1-2019
    AM BIKED 1 hr

    PM BIKED 45 mins
    Bow Flex max trainer 30 mins

    Leave a comment:


  • ROB550
    replied
    8-31-2019

    BIKED 1 hours

    TRAPS-BACK-BICEPS

    Superset
    Mag Grip Rev Pulldowns

    125x12x2 sets
    150x12
    185x8x8 sets
    WITH
    Smith Snatch Grip Hi Pulls

    135x8
    185x8
    225x3x8xsets

    Superset
    Smith Shrugs

    315x10
    365x10x5 sets
    WITH
    FRont Puldowns

    185x8
    210x5x5 sets

    Bodymaster CSRows Prone Grip
    90x12
    135x8
    160x8x4 sets

    BICEPS
    Preacher Curls
    50x12
    60x10-12ish x5 sets

    CALFS
    Standing Calf Raises
    BWx15x6 sets

    Leave a comment:


  • ROB550
    replied
    8-30-2019
    Back home from Minnesota
    SHOULDERS n CHEST

    Superset
    Side Dumbbell Raises

    30'sx12x2 sets
    40'sx10x3 sets
    WITH
    Front Band Raises

    12x5 sets

    Superset
    Rear Delt Dumbbells on Incline bench

    40'sx12x6 sets
    WITH
    Smith Upright rows

    135x2 sets
    185x7
    185x6
    135x10x2 sets

    Superset
    Smith Seated Shoulder Press

    95x12x2 sets
    135x12
    185x10x2 sets
    185x8
    135x10
    WITH
    Band Side Raises

    12x7 sets

    CHEST
    Flat Bench Med Grip
    135x10x2 sets
    185x8
    225x8x6 sets

    Dips
    12x4 sets

    Flat Bench Dumbbell Presses-PAlms Facing
    60'sx12x4 sets

    Last edited by ROB550; 08-31-2019, 07:04 PM.

    Leave a comment:


  • ROB550
    replied
    8-25-29-2019 Worked out in Minnesota Rode the upright or Recum bike every night for 45 mins
    The rest is a blurr but i trained every night but monday

    Sunday
    SHOULDERS-CHEST-TRICEPS, 1 hr bike upright
    Monday
    just biked on recum hotel gym 1 hour
    Tuesday
    Traps-Back Biked 45 min upright
    Wed
    Recum bike biceps Alt dmbbell cursl hote
    Thursday
    Biked 45 min upright bike
    LEGS-Extra back
    Last edited by ROB550; 08-31-2019, 07:07 PM.

    Leave a comment:


  • ROB550
    replied
    8-20-2019

    BIKED 1 hr

    LAter
    Battle Ropes
    10 rounds of 30 reps ~1min rest between

    Leave a comment:


  • ROB550
    replied
    8-19-2019
    BIKED
    1 hr

    LEGS-DEADLIFTS-BICEPS

    Legs sore from Biking

    Superset
    PowerTec Hack squats

    DBLE HVY BANDS
    bandsx20
    +90x12
    +140x12
    +180x8x10 sets
    WITH
    Sumo deadlifts

    135x8
    185x8
    225x5x10 sets

    Hypers
    10x4 sets

    BICEPS
    Preacher Curls
    60x10-12ishx8 sets

    EZ Curls
    95x10x4 sets

    Leave a comment:

Working...
X