Robbie's New Training Log...

[Robbie]

Smith Squat 90kg x 27
Smith Somersault Squat 45kg x 29
Smith Sissy Hack Squat 20kg x 24
Smith Stiff Leg Deadlift 80kg 27
Hip Adduction 59kg x 24
Calf Press 120kg x 18, 100kg x 4
Seated Calf Raise 55kg x 27

 

[Robbie]

Saturday 18th June 2016

Lower Load

Box Squat 140kg x 6
Leg Extension 80kg x 16
Box Squat 140kg x 6
Laying Leg Curl 73kg x 10
Box Squat 140kg x 6

Hip Adduction 59kg x 14, 7, 6
Hip Abduction 59kg x 14, 10, 6

Calf Press 130kg x 13, 10
Seated Calf Raise 75kg x 6, 70kg x 6, 60kg x 10

Upper Pump

Incline Guillotine Smith Bench
Barbell Row

Incline Dumbbell Press
Rope Pullover

Upright Dumbbell Fly
Rope Pulldown

Dumbbell Lateral Raise - run rack
Dumbbell Rear Delt Swing

Rope Tricep Pushdown
Dumbbell Tricep Extension

Reverse Barbell Curl
Dumbbell Bicep Curl

 

[Robbie]

 

[Robbie]

 

[Robbie]

 

[Robbie]

 

[Robbie]

 

[Robbie]

 

[Robbie]

 

[Robbie]

 

[Robbie]

 

[Robbie]

Dumbbell Row 37.5kg x 12
Pulldown (palms away) 65kg x 9
Dumbbell Row 37.5kg x 13
Pulldown (palms away) 65kg x 7

Dumbbell Bench 35kg x 9
Machine Chest Press 75kg x 9
Dumbbell Bench 35kg x 8
Machine Chest Press 75kg x 6

Behind the Neck Press (Smith) 40kg x 10
Side Lateral Machine 68kg x 13
Behind the Neck Press (Smith) 40kg x 10
Side Lateral Machine 68kg x 13

Reverse Barbell Curl 20kg x 16
Barbell Curl 25kg x 11
Reverse Barbell Curl 25kg x 11
Barbell Curl 25kg x 13

Rope Tricep Pushdown 28kg x 10
Rope Tricep Extension 17.5kg x 11
Rope Tricep Pushdown 24.5kg x 6
Rope Tricep Extension 15kg x 8

Occluded
Leg Press (Feet High) > Leg Extension > Seated Leg Curl > Calf Press
Leg Press (Feet Low) > Leg Extension > Laying Leg Curl > Seated Calf Raise

 

[Robbie]

 

[Robbie]

 

[Robbie]

From Saturday

Box Squats 140kg x 6
Front Squats 100kg x 6
Box Squats 140kg x 6
Russian Leg Curl x 13
Box Squats 140kg x 6