Robba’s BodyBlog

Today we went for a 30min walk in the morning. We trained weights in the evening, we trained Back/Biceps/Calves.

I did:

Back:

• Reverse Grip Barbell Rows 1set 15reps 80kg
• Dumbell Rows 1set 8reps 60kg
• Seated Isolated Rows 1set 10reps 60kg
• Close Grip Pulldowns 1set 15reps 60kg

Biceps:

• Barbell Curls 1set 5reps 60kg
• Standing Alternating Dumbell Curls 1set 6reps 28kg
• Standing EZ Bar Cable Curls 1set 12reps 60kg

Calves:

• Toe Presses 1set 30reps 260kg
• Seated Calve Raises 1set 15reps 80kg

Awesome workout, still powering on every week!

Today we only trained weights in the evening, we trained Triceps/Light Shoulders/Abs.

I did:

Triceps:

• Close Grip Bench Press 1set 8reps 105kg
• Seated Dumbell Tricep Extensions 1set 10reps 44kg
• Tricep Pushdowns Straight Bar 1set 12reps 90kg

Light Shoulders:

• Front Barbell Raises 1set 8reps 35kg
• Isolated Dumbell Side Raises 1set 8reps 28kg
• Incline Dumbell Rear Delt Raises 1set 12reps 20kg

Abs:

• Crunches 1set 50reps (slow)
• Lying Ball Leg Raises 1set 50reps

Awesome workout, really felt strong, strength seems to be jumping every week!

Weight: 99.95kg

Today did 10min cardio before weights and 20min after cardio in the morning. I trained weights in the morning I did Legs/Calves.

I did:

Quads:

• Leg Extensions 1set 17reps 112.5kg
• Leg Press 1set 15reps 350kg
• Hack Squats 1set 10reps 140kg
• Isolated Leg Extensions 1set 10reps 50kg

Hamstrings:

• Stiff Leg Deadlifts 1set 12reps 100kg
• Lying Leg Curls 1set 12reps 81kg

Calves:

• Toe Presses 1set 20reps 260kg
• Standing Calve Raises 1dropset 10/10reps 135kg/75kg

Was a tough workout, but I gave it 100% and managed to do better than the previous week!

Today we trained weights in the evening, we trained Chest/Heavy Shoulders/Abs.

I did:

Chest:

• Flat Dumbell Press 1set 10reps 44kg
• Incline Dumbell Press 1set 8reps 44kg
• Decline Dumbell Press 1set 7reps 44kg
• Flat Dumbell Flyes 1set 10reps 34kg

Heavy Shoulders:

• Seated Dumbell Press 1set 11reps 30kg
• Smith Shoulder Press Behind 1set 12reps 50kg
• Smith Shoulder Press Front 1set 7reps 60kg

Abs:

• Crunches 1set 150reps
• Lying Leg Raises 1set 30reps
• Lying Leg Ball Raises 1set 25 reps

Great workout, starting to lift some decent weight again!

Today we went for a 30min walk in the morning. We trained weights in the evening we did Back/Biceps/Calves.

I did:

Back:

• Deadlifts 1set 15reps 120kg
• Dumbell Rows 1set 8reps 60kg
• Front Lat Pulldowns 1set 10reps 76.5kg
• Hyperextensions 1set 15reps 10kg

Biceps:

• Barbell Curls 1set 8reps 55kg
• Standing Alternating Dumbell Curls 1set 7reps 24kg
• Cable E-Z Bar Curls 1set 15reps 50kg

Calves:

• Seated Calve Raises 1set 20reps 80kg
• Standing Calve Raises 1set 15reps 132kg

Great workout! I am going from strength to stength!!! All the glory to God!!!

So my wife is back training with me after a week off, was good to have a training partner again!

Today we went for a 30min walk in the morning. In the evening we trained weights, we trained Triceps/Light Shoulders/Abs.

I did:

Triceps:

• Close Grip Bench Press 1set 8reps 100kg
• Seated Behind Head Tricep Dumbell Extensions 1set 12reps 40kg
• Dumbell Kickbacks 1set 12reps 24kg

Light Shoulders:

• Front Barbell Raises 1set 12reps 30kg
• Isolated Side Raises 1set 8reps 24kg
• Rear Delt Raises 1set 12reps 20kg

Abs:

• Crunches 1set 101reps
• Lying Leg Ball Raises 1set 25reps

Had a great workout, beat what I did last week! I am getting there, everything is going great!

Weight: 99.4kg

Today I did 10min cardio before legs training and 20min after. I trained Legs/Calves in the morning.

I did:

Quads:

• Leg Extensions 1set 15reps 113kg
• Leg Press 1set 15reps 340kg
• Hack Squats 1set 15reps 110kg
• Isolated Leg Extensions 1set 10reps 40kg

Hamstrings:

• Walking Lunges 1set 10reps 40kg
• Lying Leg Curls 1set 15reps 72kg

Calves:

• Toe Presses 1set 30reps 240kg
• Seated Calve Raises 1set 15reps 80kg

Great workout, really nailed my legs, was feeling really pumped! Weight went down .5kg, might be starting to lose fat faster then putting on muscle now. I am looking and feeling bigger than last week!

Today I trained weights in the evening and I did 30min of cardio after my weight training. I trained Back/Biceps/Calves.

I did:

Back:

• Deadlifts 1set 15reps 100kg
• Dumbell Rows 1set 12reps 55kg
• Rear Lat Pulldowns 1dropset 6/6/6reps 75kg/50kg/30kg
• Hyperextensions 1set 20reps

Biceps:

• Standing Barbell Curls 1set 10reps 45kg
• Preacher Curls 1set 8reps 32kg
• Concentration Preacher Curls 1set 15reps 14kg

Calves:

• Seated Calve Raises 1set 25reps 60kg
• Standing Calve Raises 1set 15reps 135kg

All in all a great workout, full of ups and downs but more ups than downs!

Today I trained weights in the evening, I did 30min of cardio after my weight training. I trained Triceps/Light Shoulders/Abs.

I did:

Triceps:

• Close Grip Bench 1set 8reps 95kg
• Dumbell Kickbacks 1set 15reps 20kg
• Tricep Pushdowns Straight Bar 1set 15reps 81kg

Light Shoulders:

• Dumbell Front Raises 1set 12reps 20kg
• Dumbell Side Raises 1set 10reps 20kg
• Dumbell Rear Raises 1set 12reps 20kg

Abs:

• Crunches 1set 101reps
• Lying Leg Raises 1set 25reps

Training today went vey well, I am progressing every week which I am happy with! I want to keep pushing myself harder/heavier/more intense every week!

Weight: 100kg.

Today we went for a 30min walk in the morning. In the evening we trained Legs/Calves.

I did:

Legs:

• Leg Extensions 1set 15reps 112kg
• Leg Press 1set 21reps 300kg
• Hack Squats 1set 15reps 105kg
• Isolated Leg Extensions 1set 10reps 54kg

Hamstrings:

• Lying Leg Curls 1dropset 6/8/10reps 92kg/75kg/45kg
• Walking Lunges 1set 10reps 40kg

Calves:

• Toe Presses 1dropset 25/20/15/10reps 260kg/220kg/140kg/100kg

Had a really great workout, I went up on most things and even hit more reps on some at a heavier weight!

I am also glad that I have put on another 2kg this week!