robhbg

Rob Clark

Gym Jones level 1 + 2, gym instructor level 2, and level 3 PT. personalised small group training facility, Edinburgh, Scotland.

This week we recover and reload. 
Stretching/yoga 
Rehab shoulder, hips, back,  core, hamstrings etc 
Mgill 3 
Bodyweight and kettlebell squats, deadlifts and presses. 
Some aerobic cv
Next week once nervous system and body has recovered can start building again.

This week we recover and reload. Stretching/yoga Rehab shoulder, hips, back, core, hamstrings etc Mgill 3 Bodyweight and kettlebell squats, deadlifts and presses. Some aerobic cv Next week once nervous system and body has recovered can start building again. - 22 hours ago

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Probably the most amount of exercise I have done on a Sunday for a while. 
Half way through the Gym Decathlon in Glasgow. 
Pray for me.

Probably the most amount of exercise I have done on a Sunday for a while. Half way through the Gym Decathlon in Glasgow. Pray for me. - 3 days ago

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Week 4 session 4 complete. Deadlift singles and Db bench at 6 reps.

Week 4 session 4 complete. Deadlift singles and Db bench at 6 reps. - 5 days ago

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Week 4 session 3. Bar felt heavy, bit fatigued so 120kg was as high as I was going today. Doubled down on the core today.

Week 4 session 3. Bar felt heavy, bit fatigued so 120kg was as high as I was going today. Doubled down on the core today. - 6 days ago

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Assisted Cossack lunge for some recovery/rehab today, along with some shoulder, back, hip rehab. And some light cv.

Assisted Cossack lunge for some recovery/rehab today, along with some shoulder, back, hip rehab. And some light cv. - 7 days ago

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Week 4 session 2
Deadlift 4x2reps 170kg 
Rdl 2x8reps 120kg
Db bench 6reps 
1set 40kg, 3sets 45kg
Latt pulldown 4x8reps 60kg
50cal Airdyne 90secs

Week 4 session 2 Deadlift 4x2reps 170kg Rdl 2x8reps 120kg Db bench 6reps 1set 40kg, 3sets 45kg Latt pulldown 4x8reps 60kg 50cal Airdyne 90secs - 8 days ago

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Week 4 session 1 Putting some weight on my back today. Bit shakey but got it done.

Week 4 session 1 Putting some weight on my back today. Bit shakey but got it done. - 9 days ago

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Today marks the first day of our next 8 week nutrition challenge. Wish me luck. #hashtagbobsgarage #empoweryournutrition #shredbeforesantacomes

Today marks the first day of our next 8 week nutrition challenge. Wish me luck. #hashtagbobsgarage #empoweryournutrition #shredbeforesantacomes - 9 days ago

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Some aerobic recovery and endurance work today.

Some aerobic recovery and endurance work today. - 11 days ago

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Week 3 session 4 deadlifts and Db bench 
3x5 deadlift 150kg
Db bench 
1x6 at 40kg 
3x6 at 45kg 
4x10reps Latt pulldown 60kg

Week 3 session 4 deadlifts and Db bench 3x5 deadlift 150kg Db bench 1x6 at 40kg 3x6 at 45kg 4x10reps Latt pulldown 60kg - 12 days ago

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So it’s World Mental Health day. 
I hope you don’t go bananas. 
Anyone who knows me, knows that I can be a bit crazy sometimes, a bit left of field and just generally have a bit of a screw loose. Let’s just go for quirky not weird 😉

Anyway I love the motto from GymJones ‘the mind is primary’ as I think as a coach it can be our greatest asset to inspire people and help people even when our bodies maybe broken. 
Also always keep going never give up, maybe you need to slow down, take some time for yourself or just do nothing for a bit but keep going don’t quit, have good days and bad days. But keep being persistant. 
Always use your energy for good and positive things as it’s finite and there is no point spending it on negativity or angry hateful behaviour end of the day it’s just bad for the soul. 
Always have a laugh, if you don’t laugh you will cry it puts things in perspective, grounds you and resets the system when you are proper fucked.

And lastly never quit on yourself or as my pal Michael Weetman likes to say ‘never jack on yourself’ but I think that sounds a bit rude so I like don’t quit on yourself. 
Hardest thing to do is asking for help when your struggling I know it but sometimes you gotta swallow your pride and reach out to friends, family, the doctor. Before it’s too late.

So it’s World Mental Health day. I hope you don’t go bananas. Anyone who knows me, knows that I can be a bit crazy sometimes, a bit left of field and just generally have a bit of a screw loose. Let’s just go for quirky not weird 😉 Anyway I love the motto from GymJones ‘the mind is primary’ as I think as a coach it can be our greatest asset to inspire people and help people even when our bodies maybe broken. Also always keep going never give up, maybe you need to slow down, take some time for yourself or just do nothing for a bit but keep going don’t quit, have good days and bad days. But keep being persistant. Always use your energy for good and positive things as it’s finite and there is no point spending it on negativity or angry hateful behaviour end of the day it’s just bad for the soul. Always have a laugh, if you don’t laugh you will cry it puts things in perspective, grounds you and resets the system when you are proper fucked. And lastly never quit on yourself or as my pal Michael Weetman likes to say ‘never jack on yourself’ but I think that sounds a bit rude so I like don’t quit on yourself. Hardest thing to do is asking for help when your struggling I know it but sometimes you gotta swallow your pride and reach out to friends, family, the doctor. Before it’s too late. - 12 days ago

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Week 3 session 3 - squats and skyr. 
Slight rotation from left to right of thoracic. 
caused from protecting left knee. Something I always have but need to work on correcting. Basically my left shoulder drops in and I sit into right hip instead of equal left and right.

Week 3 session 3 - squats and skyr. Slight rotation from left to right of thoracic. caused from protecting left knee. Something I always have but need to work on correcting. Basically my left shoulder drops in and I sit into right hip instead of equal left and right. - 13 days ago

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My grans collection of kettlebells is growing.

My grans collection of kettlebells is growing. - 14 days ago

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Tuesday conditioning session. Spicy watt bike intervals. Found out what too resistance is like. It’s like death.

Tuesday conditioning session. Spicy watt bike intervals. Found out what too resistance is like. It’s like death. - 15 days ago

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Deadlifts with the lovely Fran today. 
Week 3 session 2 
5x3 deadlift 170kg 
Db bench 4x10reps 40kg 
Latt pulldowns 4x10reps 60kg 
Session complete. Sick gainz today.

Deadlifts with the lovely Fran today. Week 3 session 2 5x3 deadlift 170kg Db bench 4x10reps 40kg Latt pulldowns 4x10reps 60kg Session complete. Sick gainz today. - 15 days ago

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Introductory discounted offer!

For new members and rejoiners!

It will be available till the 31st October and be limited to 5 memberships.

It’s 3 months unlimited membership for £180. 
We will start with a assessment and consultation session then build your program from their. 
You will get a individualised program, we will sort your nutrition out, we will help rehab recurring injuries, we will get you fitter and stronger and leaner than before.

Click the link in the bio to sign up.

Introductory discounted offer! For new members and rejoiners! It will be available till the 31st October and be limited to 5 memberships. It’s 3 months unlimited membership for £180. We will start with a assessment and consultation session then build your program from their. You will get a individualised program, we will sort your nutrition out, we will help rehab recurring injuries, we will get you fitter and stronger and leaner than before. Click the link in the bio to sign up. - 16 days ago

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Week 3 - started to load the squat up. Squat and row sesh. Finisher 10min Wattbike at 100rpm lowest resistance.

Week 3 - started to load the squat up. Squat and row sesh. Finisher 10min Wattbike at 100rpm lowest resistance. - 16 days ago

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Starting 14th October our second 8 week nutrition challenge will begin! 
This challenge is open to all members of #bobsgarage so to join us in this you will need to become a member if not already!

We empower you to become stronger and fitter in the gym. Outside of the gym we will empower you through developing an understanding of nutrition to best support your goals. 
Whether you’re goal is fat loss, muscle gain, or strength gain being part of this group will help you stay consistent and accountable and provide support and help when needed. 
At the end of the challenge there will be a 1st, 2nd and 3rd prize this will be funded by the entry fee of £10

You will also need to join our private group - #BG8

Email me for further instructions and how to get started:
Rob@hashtagbobsgarage.co.uk

Starting 14th October our second 8 week nutrition challenge will begin! This challenge is open to all members of #bobsgarage so to join us in this you will need to become a member if not already! We empower you to become stronger and fitter in the gym. Outside of the gym we will empower you through developing an understanding of nutrition to best support your goals. Whether you’re goal is fat loss, muscle gain, or strength gain being part of this group will help you stay consistent and accountable and provide support and help when needed. At the end of the challenge there will be a 1st, 2nd and 3rd prize this will be funded by the entry fee of £10 You will also need to join our private group - #BG8 Email me for further instructions and how to get started: Rob@hashtagbobsgarage.co.uk - 17 days ago

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