Viking training
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Viking training
Maybe a grandiose name for what I will be documenting here, I am essentially still trying to work out (ha ha) what I enjoy doing and sticking to it.
Warm up:
pushups- 20x4
DB shoulder press
20kg x 10x 2
30kgx 8x 3
35kg x 10
40kgx 8x 2
40kgx 7
25kgx 20
Lateral raise/ front raise SS
10x10 each
rear delt raise
15kg 10x10
shrugs:
90kgx 10x5
pushups: 20
crunch-20
wide pushup- 20
crunch-20
knuckle push-20
crunch-20
diamond pushup-20
crunch 20
I really enjoyed this session, shoulders are my favourite body part to work on. I especially love the pump I get on my traps(?) it feels like good, healthy, hard-work.
Warm up:
pushups- 20x4
DB shoulder press
20kg x 10x 2
30kgx 8x 3
35kg x 10
40kgx 8x 2
40kgx 7
25kgx 20
Lateral raise/ front raise SS
10x10 each
rear delt raise
15kg 10x10
shrugs:
90kgx 10x5
pushups: 20
crunch-20
wide pushup- 20
crunch-20
knuckle push-20
crunch-20
diamond pushup-20
crunch 20
I really enjoyed this session, shoulders are my favourite body part to work on. I especially love the pump I get on my traps(?) it feels like good, healthy, hard-work.
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
Oops, I forgot some stuff!
seated tricep press: 30kgx 20x5
tricep kick back: 10kgx 20x 5
seated tricep press: 30kgx 20x5
tricep kick back: 10kgx 20x 5
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- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Viking training
This is good stuff man
nice shrugs, and agreed on the trap pump
I'll make sure I pop by and check out this log more often my friend keep it up


I'll make sure I pop by and check out this log more often my friend keep it up
klaatu21 wrote:sensai ross, forgive me for doubting you and myself
Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!
viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
Thanks man, it means a lot that someone else is taking an interest in what I do.
Does it make sense to write the weight of individual DBs or does it work better to do total weight? I wasn't sure which way to go with that.
Does it make sense to write the weight of individual DBs or does it work better to do total weight? I wasn't sure which way to go with that.
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- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Viking training
Well I write it as weight per dumbbell but it wont matter too much as long as you specify 
If you don't mind me asking, where abouts are you from?

If you don't mind me asking, where abouts are you from?
klaatu21 wrote:sensai ross, forgive me for doubting you and myself
Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!
viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
OK, I write my weights as per dumbbell just to be clear. I am in South-West England, so I guess not that far from you.
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
I worked my legs yesterday. They have that awesome still pumped as hell feeling today and my appetite has gone crazy.
Warm up: bw squats for 30seconds, rest, repeat
lunges:
40kgx 12 x 2
50kgx 15x 2
60kgx 20 x 6
SLDL
80kg x10x 6
60kgx 25
Goblet squat
40kgx 30x 4
Leg curls and extensions to finish.
Calf raise: 80kgx 20x5
seated raise: 50kgx 20x 3 (nice and slow)
Warm up: bw squats for 30seconds, rest, repeat
lunges:
40kgx 12 x 2
50kgx 15x 2
60kgx 20 x 6
SLDL
80kg x10x 6
60kgx 25
Goblet squat
40kgx 30x 4
Leg curls and extensions to finish.
Calf raise: 80kgx 20x5
seated raise: 50kgx 20x 3 (nice and slow)
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
Fancied some cardio this morning
Rowing machine:
slow start to get the heart going for maybe 5 minutes, followed by 10 minutes of super intense trying to break the machine on the toughest setting. Then about an hour and a half at a good regular pace. Might do chest later after I obliterate my food supplies.
Rowing machine:
slow start to get the heart going for maybe 5 minutes, followed by 10 minutes of super intense trying to break the machine on the toughest setting. Then about an hour and a half at a good regular pace. Might do chest later after I obliterate my food supplies.
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
Chest was a balls up, fuck chest.
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
I LOVE training back! But something is holding me back right now, maybe it got wasted during my leg workout.
warmup- pullups 12x2
deadlift- 80- 160-180-190-200
200x1x 10
weighted chins- +40kg fail
+30 x1x2
Oh hamburgers!
DB row 40kg 15x4
DB row 40kg x10 30kgx10 20kgx8 (superset?) Is it a superset if it is the same exercise but a lighter weight? I just keep a line of DBs and grab a lighter one when I can't do another.
concentration curl- 10kg-20x4
save it for another day....
warmup- pullups 12x2
deadlift- 80- 160-180-190-200
200x1x 10
weighted chins- +40kg fail
+30 x1x2
Oh hamburgers!
DB row 40kg 15x4
DB row 40kg x10 30kgx10 20kgx8 (superset?) Is it a superset if it is the same exercise but a lighter weight? I just keep a line of DBs and grab a lighter one when I can't do another.
concentration curl- 10kg-20x4
save it for another day....
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- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Viking training
Waht happened with the chest workout matey?
klaatu21 wrote:sensai ross, forgive me for doubting you and myself
Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!
viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
My shoulder just wasn't moving right, I had clicking and grinding and pain when I tried to bench. I did not warm up my rear delts before playing, my rotators probably need some strengthening too so that's probably why. It just wasn't working. I did some light bench work in the hope I could consider it a warm-up and kill some flys, but my bicep started giving me trouble with those. Lots of little things!
Re: Viking training
Nice you started a journal, and it looks like you do some serious workouts too.
-Dylan
-Dylan
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
Just got busy on one of those step machines ON MY HANDS! It was awesome!
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- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: Viking training
I don't start work til later so this morning was a good opportunity to get a sweat on.
pushups -20
crunch- 20
wide push-20
crunch-20
knuckles-20
crunch-20
diamond push- 20
hindu squat- 40
bridge-30sec
hindu squat-40
bridge-30sec
rest 1 minute
pullups- 12
hindu squat- 20
pullups-12
hindu squat-20
pullups-20
hindu squat- 20
burpees- 10s I don't remember how many sets.
pushups -20
crunch- 20
wide push-20
crunch-20
knuckles-20
crunch-20
diamond push- 20
hindu squat- 40
bridge-30sec
hindu squat-40
bridge-30sec
rest 1 minute
pullups- 12
hindu squat- 20
pullups-12
hindu squat-20
pullups-20
hindu squat- 20
burpees- 10s I don't remember how many sets.
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