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Healthy Food Defines You
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Mon Mar 31, 2014 2:49 pm 
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Rabbit

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Thanks for that. If in doubt I usually consult Arnie's site! I guess with the actual standing action it would be quite leg intensive!

Thanks for answering!


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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 01, 2014 8:25 am 
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Batman
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Location: Isle of Wight, England
Chris! Really missed talking to you buddy! How's everything been?? Just looking throb your journal and you've been killing it :D
Interesting with the single leg deadlift, I've never tried doing those before, I think I would probably fall over...

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 01, 2014 12:06 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Payne wrote:
Thanks for that. If in doubt I usually consult Arnie's site! I guess with the actual standing action it would be quite leg intensive!

Thanks for answering!


No problem! I knew it was a total body exercise, but not to that extent! Good to get some new knowledge in the ol' noggin.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 01, 2014 12:12 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
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Location: Chicago, IL, USA
vegan_rossco wrote:
Chris! Really missed talking to you buddy! How's everything been?? Just looking throb your journal and you've been killing it :D
Interesting with the single leg deadlift, I've never tried doing those before, I think I would probably fall over...


Hey buddy! Welcome back from holiday! Did you guys have fun? I feel like I've been lazier than usual, but I'm glad someone thinks I'm giving it a go. The single leg deadlift (SLDL) can be tricky, but it's good for building balance! I won't lie, I have to keep a couple fingers on the wall to keep from toppling over and knocking my head off haha.

I've started in on the raw diet, 80/10/10 thing. So far so good - but only day 2 really. It requires quite an increase in actual consumption. That's really the hard part. This morning for breakfast I had 4 dates, a banana, and a chunk of watermelon the size of my head - and that was only 360 calories!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 01, 2014 6:54 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Tuesday, April 1, 2014:

Had a gigantic steak for lunch, then bought a half dozen fur coats, then went to McDonald's and ate up ALL of the chicken nuggets I could afford!

HAHAHA April Fools! :zunge: :lachmal: :zunge:

It wasn't meat day - but it was....

TRX Day
(Circuit, 3x, Rest 1 min)

1. Chest Press x 20
2. Row x 15
3. Pistol Squats x 12*
4. Hamstring Curl x 20
5. Pike x 15
6. Side Plank Dips x 12*
7. Bicep Curl x 15
8. Tricep Press x 15

It was nice to mix it up today and bust out the TRX. Haven't trained with those in a long time, and felt like I needed a little change of pace. It's pretty amazing how challenging bodyweight training can be! Anyhow, eating super clean - and mostly fruit (a ton of medjool dates). Haven't felt hungry, but have had some difficult getting down all of the bulk that comes with eating 100% raw. For breakfast I had 4 dates, a banana, and a hunk of watermelon the size of my head. Snack was 3 plums, lunch was a huge salad, and another plum, snack was a pear, and some almonds, dinner will be another huge salad, and then some more fruit before bed.

Speaking of, I'm starving!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Apr 02, 2014 5:06 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Nice work getting all of that fruit into you, sounds tough but kinda cool at the same time.

What does TRX stand for?

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Apr 02, 2014 8:30 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
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Location: Chicago, IL, USA
Mini Forklift Ⓥ wrote:
Nice work getting all of that fruit into you, sounds tough but kinda cool at the same time.

What does TRX stand for?


Thanks mate, it's a good thing I love fruit! Today for lunch I'll be having a mono-meal of bananas. I've never just sat and consumed multiple bananas before, but I'm willing to bet it will be an experience to behold! haha :augenroller:

TRX is a brand of suspension trainer - it probably stands for something stupid like "Total Resistance Xtreme!" Here is their website: http://www.trxtraining.com/. They have all kinds of attachments, and other stuff. They also cost $200+. So, I went with an off-brand, or "ring trainer," which sells for about $45. There are a ton of them on the market; just do a quick Amazon search for "Suspension Trainer." I just call the things I have "TRX" on here for ease. They are fun to use, and something to mix up training a bit when I get bored with weights (is that possible?).

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Apr 02, 2014 2:30 pm 
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Least believable april fools joke of all time lol.


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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Apr 02, 2014 6:25 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
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Location: Chicago, IL, USA
C.O. wrote:
Least believable april fools joke of all time lol.


Hahaha yeah.. I'd never go to McDonald's! Burger King all the way!!! :popcorn:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Apr 02, 2014 6:40 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
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Location: Chicago, IL, USA
Wednesday, April 2, 2014:

Hi-Lo Split - Heavy/Hyper Finish

1. BB Bench - 4 x 8 @ 160lbs (meant to do 170lbs, but miscounted weights)
2. Row - 4 x 8 @ 140lbs

3. Deadlift - 4 x 10 @ 170lbs
4. Sumo Squat - 4 x 10 @ 167.5

5. BB Bench - 3 x 15 @ 135lbs
6. Front Raise - 3 x 12 @ 50lbs

So like an idiot I miscounted my weights, and forgot to add an extra 10lbs to my first round of bench. Thus, to punish myself for the oversight (or undersight), I changed things up and added some hypertrophy bench work at the end. Wanted to get some shoulder strength back in order after taking some time off from focusing due to likely injury. The 160lbs felt pretty good, honestly, as did the deadlifts - I did them Romanian style. It was also nice to get a couple full body days in this week. I'll focus on core tomorrow, and then add in a full body hypertrophy day on Saturday.

Food is right on track, and super clean. I haven't eaten a single processed item since.......... Last Saturday? Yep. The hummus. I can tell my stomach is getting super stretchy to accomodate all the bulk. Check out this ridiculous salad I had for dinner!


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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Apr 03, 2014 12:52 am 
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Location: Christchurch, New Zealand.
Looks beautiful, gotta love that kale !!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Apr 03, 2014 2:30 am 
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Batman
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Location: Isle of Wight, England
Worst April fools joke ever! Ahha, food looks good man, so you're pretty much raw now right? That must take some doing :D

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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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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Apr 03, 2014 1:35 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
vegan_rossco wrote:
Worst April fools joke ever! Ahha, food looks good man, so you're pretty much raw now right? That must take some doing :D


Totally raw for the past three days man. I'm actually down some body fat, and a couple pounds, which is good. However, I do find myself missing hot food - so maybe it takes some getting used to. I'll keep you posted on the progress.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Apr 03, 2014 8:26 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Thursday, April 3, 2014:

Core Day
(3 Rounds, Rest 45 Seconds Between)

1. Decline Crunch w/ Pulse x 12
2. Weighted Decline Situp x 12 @ 25lbs
3. Side Plank w/ Rotation x 12*
4. Bicycle Abs x 60
5. Side Bends x 15* @ 45lbs
6. Hanging Knee Raise x 15

Felt great to get this in. Those Bicycle Abs are killer! Also, I may be on to something here with the diet... Just this week, after cutting out grains, my stomach is flatter, and I feel like my muscles are popping through. Most importantly, I noticed my scale body fat % has dipped below 18% - on the scale that is. I recall that the number on the scale differed by two (higher) when compared to a reading from that hand held "Omron" thing... I think I may get some calipers, and learn how to use them. Taking tomorrow of for rest, and then hitting it hard on Saturday.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Apr 05, 2014 11:46 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Saturday, April 5, 2014

Saturday Pump

1. BB Bench - 4 x 15 @ 140lbs
2. Row - 4 x 15 @ 100lbs
3. DB Clean - 4 x 15* @ 35lbs

4. Deadlift - 3 x 10 @ 170lbs
5. Lunge Jump - 3 x 18
6. Bulgarian Split Squat - 3 x 12 @ 60lbs

7. Pullups - 3 x 10
8. Decline DB Bench - 3 x 15 @ 70lbs
9. Bicep Curl - 3 x 15 @ 50lbs

Pretty tired after this, and had to stop midway for a snack. I think I started too late in the day, and ran into my regular lunch time. I certainly cannot train on an empty stomach, or hungry in any way. Felt like I was going to pass out after those deadlifts, and got pretty shaky. So, that means low blood sugar, and time to eat! Speaking of... I need to have some lunch!

BTW, breakfast was a mango, 2 bananas, 5 dates, and 12oz of watermelon, blended into a smoothie. 490 cals.

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