Robba’s BodyBlog

Today we went for a 30min walk in the morning. We trained Chest/Heavy Shoulders/Calves in the evening.

I did:

Chest:

• Incline Dumbell Press 1set 11reps 40kg
• Flat Dumbell Press 1set 10reps 40kg
• Incline Dumbell Flyes 1set 11reps 28kg
• Seated Hammer Chest Press 1set 100kg 14reps

Heavy Shoulders:

• Seated Dumbell Press 1set 12reps 28kg
• Seated Barbell Press in Front 1set 10reps 50kg
• Seated Barbell Press Behind Neck 1set 9reps 45kg

Abs:

• Crunches 1set 50 reps (very slow)
• Lying Leg Raises with Ball 1set 25reps

Todays training went really well, was happy with what I lifted, went up in some areas, going to keep pushing it harder every week!

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

I did:

Back:

• Incline T-Bar Rows 1set 12reps 60kg
• T-Bar Rows 1set 12reps 60kg
• Isolated Seated Rows 1set 10reps 54kg
• Behind Neck Pulldowns 1set 12reps 72kg

Biceps:

• Standing Barbell Curls 1set 12reps 40kg
• EZBar Preacher Curls 1set 15reps 32kg
• Concentrated Preacher Curls 1set 12reps 14kg

Calves:

• Standing Calve Raises 1set 25reps 100kg
• Seated Decline Calve Raises 1set 25reps 40kg

Today’s training went really well! Had a great session again, back is feeling a bit boken after:)

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

I did:

Triceps:

• Close Grip Bench Press 1set 12reps 90kg
• Seated Dumbell Tricep Extensions 1set 15reps 30kg
• Straight Bar Tricep Pushdowns 1set 13reps 70kg

Light Shoulders:

• Front Delt Raises 1set 15reps 18kg
• Side Delt Raises 1set 12reps 18kg
• Rear Delt Raises 1set 15reps 18kg

Abs:

• Crunches 1set 150reps

Today’s training went really well, was feeling really pumped after the workout! I went up on almost everything from last weeks training, so I am really happy with that!

Just thought I would share some of the autographed pics I have:

This one was signed by Ronnie when he was out here in 2005 for his South African Tour, he sat around till around 3 in the morning making sure all his fans had what they wanted!

This one was signed by Dexter Jackson in 2005 when he came out to South Africa for the Dis-Chem Exergise awards, he did a seminar talking about himself and the various aspects of bodybuilding!

This one was signed by Art Atwood when he came out here in 2005 to guest pose for the 2005 M-Classic, what a great show, we were also lucky enough to follow him through his leg workout at our gym the following day!

This one was signed by one of our top local athletes, he signed it one day at a local supplement stores, he has improved alot since this pic!

This is the January-February issue of our local bodybuilding magazine, it is a really cool mag on par with some of the international titles. The guy on the cover is one of our top local bodybuilders!

Weight: 98kg.

Today we went for a 30 min walk after training weights. We trained Legs/Calves.

I did:

Quads:

• Leg Extensions 1set 20reps 90kg
• Leg Press 1set 20reps 260kg
• Hack Squats 1set 12reps 100kg
• Isolated Leg Extensions 1set 50kg 10reps

Hamstrings:

• Walking Lunges 1set 30reps 20kg
• Lying Leg Curls 1set 20reps 70kg

Calves:

• Seated Calve Raises 1set 25reps 60kg
• Standing Calve Raises 1set 15 reps 100kg

All in all that was a great legs workout, legs were really pumped at the end of it!

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

I did:

Chest:

• Incline Dumbell Press 1set 10reps 38kg
• Flat Dumbell Press 1set 10reps 38kg
• Decline Dumbell Press 1set 7reps 38kg
• Incline Dumbell Flyes 1 set 12reps 28kg superset with
• Cable Crossovers 1set 15reps 5plates

Heavy Shoulders:

• Seated Dumbell Shoulder Press 1set 12reps 28kg
• Seated Shoulder Press Machine 1set 15reps 15plates
• Barbell Shrugs 1set 12reps 140kg

Abs:

• Crunches 1set 100 reps
• Lying Leg Raises 1set 25reps

Today’s training went really well, was surprised that I could lift a decent amount of weight after not training for a couple of months!

Today we did a 30 min walk in the morning. This evening we trained Back/Biceps/Calves, one of my favorite training days!

I did:

Back:

• Deadlifts 1set 20reps 80kg
• Dumbell Rows 1 set 10 reps 50kg
• Close Grip Pulldowns 1set 15reps 52kg
• Hyperextensions 1set 15reps

Biceps:

• Standing Barbell Curls 1set 15reps 30kg
• Seated Preacher Curls 1set 12 reps 35kg
• Seated Concentration Curls 1set 12reps 14kg

Calves:

• Toe Presses 1set 100reps 220kg dropset to 100kg

This was a great workout, still getting back in there so still taking a bit of strain!

My lower back is feeling a bit tender after training, I seem to suffer a bit with it, that is why I am focusing alot on my lower back at the moment, starting off light and building it up until it is strong!

Today I didn’t do any cardio, as I did it yesterday. Today we trained Triceps/Light Shoulders/Abs.

I did:

Triceps:

• Close Grip Bench 1set 12reps 80kg
• Skull Crushers 1set 15reps 35kg
• Dumbell Extensions 1set 15reps 28kg

Light Shoulders:

• Front Delt Raises 1set 15reps 16kg
• Side Delt Raises 1set 15reps 16kg
• Rear Delt Raises 1set 15reps 16kg

Abs:

• Crunches 1set 100reps
• Lying Leg Raises 1set 25reps

All in all it was a good training session, was feeling quite finished today, just trying to get back into things after a couple of months off!

Today we started our training for the year! We went for a 30 min walk this morning, unfortunately we couldn’t train because our gym was still closed for the festive season!