Robben’s BodyBlog

Worked legs today…  For the most part I simply focused on squats.  Working weight was 350lbs…  I walked it up and then walked it back down.  Working sets was 3 reps for 5 sets.   The lower the weight the higher the reps.  My warmup set was 15 reps and my finish it all off set was for 15 reps…

Monday’s Workout:

Rack Pulls.
135lbs*10 - 255lbs*5, 5, 5, 5.

Seated Bicep Curls.
60lbs*10 - 70lbs*10 - 80lbs*10 - 90lbs*10 - 100lbs*5, 6, 6.

Dumbbell Rows.
25lbs*10 - 35lbs*10, 10 - 45lbs*10, 10, 10.

Lying Hamstring Curls.
90lbs*10 - 110lbs*8, 8, 8.

Ab Crunches - Weighted.
50lbs*25 - 80lbs*30, 30 - 90lbs*30.

Harrop Curls.
15, 15, 15, 15.

~Robben~

Thursday’s Workout.

Seated Calves.
Full rep @ 70lbs*15, 15, 15, 15. Half rep@ 70lbs*10, 10, 10, 10.

Squats - Zercher.
85lbs*8 - 145lbs*6 - 205lbs*5 - 225lbs*5, 5, 5.

Leg Extensions.
135lbs*12 - 150lbs*8 - 180lbs*6, 6 - 195lbs*5 - 210lbs*5.

Hip Abductor.
110lbs*20 - 130lbs*30 - 150lbs*30, 30.

~Robben~

The Wednesday Workout.

Incline Press - Barbell - Chains 60lbs.
155lbs*10 - 175lbs*5 - 195lbs*5 - 225lbs*4, 2, 2.

Tricep Pressdowns.
70lbs*10 - 90lbs*10, 10, 10, 10.

Incline Pulls.
160lbs*10, 10 - 170lbs*10, 10, 10.

Cable Curls - Done off a incline bench.
55lbs*10, 8 - 60lbs*5, 5.

Standing Side - Dumbbell.
20lbs*15 - 25lbs*10 - 30lbs*10 - 35lbs*10.

~Robben~

Tuesday’s Workout:

Squats - Chains were used.
135lbs*12 - 185lbs*8 - 225lbs*6 - 245lbs*5 - 285lbs*5,4 - 315lbs*4 - 335lbs*2

Seated Calves - Chains were used.
105lbs*15, 15, 15, 15.

Leg Extensions - Chains were used.
120lbs*12 - 180lbs*7, 7, 7, 7.

Leg Press - Messed around with some half rep stuff.
285lbs*10 - 375lbs*10, 10, 10

~Robben~

Tuesday’s Workout:

Face Pulls & Pulldowns.
80lbs*12, 12, 12, 12.

Lat Pulldowns.
130lbs*12 - 170lbs*8, 10 - 220lbs*6, 5, 5, 3.

Assisted Chins - Pause -N- Pull.
70lbs*12, 12 - 60*9, 9.

Dumbbell Rows.
45lbs*10 - 50lbs*10 - 60lbs*10 - 75lbs*10, 10.

Seated Military Press - Dumbbells.
50lbs*10 - 60lbs*5, 5, 5.

Seated Laterals - Machine.
30lbs*10 - 60lbs*10 - 70lbs*15, 15.

Weight - 221lbs - Bulking.

~Robben~

Workout on Sunday:

Superset - Flat Bench, Barbell Pullovers, Barbell Curls.

Flat Bench - 60lbs of chains were used.
195lbs*8 - 215lbs*5 - 235lbs*5 - 265lbs*2, 2 - 245lbs*5.

Pullovers - Barbell.
75lbs*8 - 95lbs*8, 8, 4, 4.

Barbell Curls.
75lbs*8 - 95lbs*10, 8, 8, 8.

Seated Dips.
205lbs*12 - 220lbs*10, 10, 9.

Superset Dumbbell Flyes Incline - Dumbbell Press Incline.

Incline Flyes - Dumbbell.
20lbs*10 - 25lbs*10 - 30lbs*10 10.

Dumbbell Press - Incline.
20lbs*10 - 25lbs*10 - 30lbs*10, 10.

Spent!

~Robben~

Saturday’s Workout:

Squats - Chains - 60lbs.
135lbs*6 - 195lbs*5 - 245lbs*5 - 295lbs*5 - 355lbs*3, 3, 3.

Seated Calves - Chains - 60lbs.
Full Reps - 85lbs*15 * 4 Sets - Half Reps - 85lbs*15 * 4 Sets.

Smith Lunges.
85lbs*12 - 105lbs*12, 12, 12.

~Robben~

Tuesday’s Workout.

Standing Lat Pulldown.
120lbs*10 - 170lbs*5, 5, 5.

Seated Lat Pulldown.
170lbs*5, 5, 5.

Assisted Chins.
80lbs*8, 11, 7, 11.

Dips.
10, 10, 10, 10.

Kickbacks - Dumbbell.
25lbs*10, 10 - 30lbs*10, 10.

~Robben~

Monday’s Workout:

Hammer Strength - Seated Curls - Done with the aid of chains.
30lbs of chains - 50lbs of plate weight - 80lbs*10 - 110lbs*6, 6, 6.

Shoulder Press - 60lbs of chains.
110lbs*10 - 1560lbs*6, 6, 5, 5.

Cable Sides - Standing.
30lbs*10, 10, 10, 10.

Dumbbell Press.
75lbs*5, 5, 5, 5.

Pec Deck.
150lbs*12, 12, 12.

Pec Deck - Rear Delts.
150lbs*5, 6 - 135lbs*10, 10.

Cardio - Seven mile walk around the lakes.

~Robben~