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Healthy Food Defines You
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 15, 2014 3:03 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Nah, never been out of the States. I'm due for a trip abroad though, I do believe!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 15, 2014 3:18 pm 
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Batman
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Posts: 1482
Location: Isle of Wight, England
Uk uk uk uk! Haha :D

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 15, 2014 4:20 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3838
Location: Christchurch, New Zealand.
New Zealand New Zealand New Zealand New Zealand

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 15, 2014 5:41 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Hahaha I KNEW you would say that!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 15, 2014 6:33 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Tuesday, April 15, 2014:

Upper Body Day

1. BB Bench - 4 x 8 @ 170lbs
2. Bent Over Row - 4 x 8 @ 140lbs

3. Decline Aussie Pullups - 3 x 12
4. Front Raise - 3 x 12 @ 35lbs

5. EZ Curls - 3 x 10 @ 70lbs
6. Dips - 3 x 40

--
Finisher Set:
- Pushups x 50 (20 Incline Diamond, 20 Incline Wide, 10 Close Grip)
- Bent Over Row - 2 x 20 @ 70lbs
- Aussie Pullups x 12

Nice to kick the week of training off with some heavier weights. Amazed at how much energy I have these days, especially since I haven't been sleeping very well. Surely it's due to the ridiculous amount of fruit I've been eating. Here's a quick sample of my daily consumption, if you are interested:

Breakfast Smoothie - 20oz watermelon, 1 banana, 1 mango, 6 dates.
Snack 1 - 1 apple
Lunch - 4 bananas
Snack 2 - 1 apple, 1 pear, 0.8oz peanut butter
Pre-Wo - 6 dates, 12oz watermelon
Dinner - GIGANTIC salad (head of romaine, 1 leaf kale, 4 mushrooms, 1/2 red pepper, 1/2 head broccoli, 1 mango, 1 tomato, 1 zucchini, 1 green onion)
Pre-Bed - 12 oz watermelon, 6 dates

Cannot get enough dates. I feel like I'm eating them exclusively. Probably too many, to be honest. Weight is holding steady around 153/154. Going to measure up body fat again maybe later this week. I can tell some parts of me are getting stronger. The rows were easier than last week, as well as the bicep curls. Bench press seems to be a weak point for me. I always feel more DOMS in my chest when I do lower weight/higher reps. That means I'm growing there, no?

Back tomorrow with legs, Thursday core, then Friday full body. Friday night is a bachelor party for a buddy of mine, so I'll be on a bender :zwangsjacke:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Apr 16, 2014 6:29 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Wednesday, April 16, 2014:

Leg Day!

1. Sumo Squat - 4 x 12 @ 170lbs
2. Squat Jump - 4 x 12

3. Deadlift - 3 x 10 @ 170lbs | 1 x 15 @ 135lbs (dropset, but should have done another at 170#)
4. Lunge Jump - 4 x 16

5. Bulgarian Split Squat - 4 x 10* @ 70lbs
6. High Knees - 4 x 40

Awesome training today! I had a shitload of energy, and probably because I ate about 10 dates, and 1lb of pineapple prior to training. I remember when I was cutting calories like crazy, I wouldn't have dreamt of allowing myself so many dates on a non-cheat day. Now, it seems no matter how many I eat, I never gain an ounce. Best benefit is that I have all the energy in the world. I should add in some cardio at the end of my strength training. It might be time to fill up the ol' punching bag, and get some rounds in!

Check out this gigantic salad I made for dinner - what a surprise!!! :augenroller: :zunge:


Attachments:
Wed. Super Salad.jpeg
Wed. Super Salad.jpeg [ 92.28 KiB | Viewed 256 times ]

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Apr 17, 2014 10:32 pm 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1619
Location: Michigan
That looks awesome! Lettuce, broccoli, mango, strawberries or is that red pepper?, some kind of onion/leek, mushrooms?


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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Apr 17, 2014 11:09 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Gaia wrote:
That looks awesome! Lettuce, broccoli, mango, strawberries or is that red pepper?, some kind of onion/leek, mushrooms?


Yep! Red leaf lettuce, romaine, broccoli, red pepper, tomato, mango, zucchini, green onion, broccoli, and white mushrooms! No dressing. Sometimes I squeeze some orange juice over everything. Works for me!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Apr 17, 2014 11:16 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Thursday, April 17, 2014:

Core Day
(3 Rounds, Rest 45 Seconds)

1. Incline Negative Crunch x 15
2. Weighted Decline Situp x 15 @ 25lbs
3. Side Bends x 20* @ 45lbs
4. Bicycle Abs x 60
5. Jacknife x 15 @ 25lbs
6. Side Plank w/ Rotation x 15*

Typing this out on my phone since I forgot to log earlier. Maybe I'll write more tomorrow. But for now, I'm going to bed!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Apr 18, 2014 4:20 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3838
Location: Christchurch, New Zealand.
Nice ab session mate !!

Hope you have a great Easter, do you get some time off work?

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Apr 18, 2014 11:54 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1482
Location: Isle of Wight, England
That salad looks rad!
What phone do you have? I've got a blackberry and I use it for posting on the forum most of the time

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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: Sat Apr 19, 2014 11:52 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
vegan_rossco wrote:
That salad looks rad!
What phone do you have? I've got a blackberry and I use it for posting on the forum most of the time


Just this stupid iPhone 4, which I fucking hate. Typically I wrote my posts from the laptop I used in school.

Mini Forklift Ⓥ wrote:
Nice ab session mate !!

Hope you have a great Easter, do you get some time off work?


Thanks mate. No time off for Easter. Hope you and your family have a good holiday though!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Apr 19, 2014 12:02 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Satuday, April 19, 2014:

VERY hungover today. Functioning on low level, hence my short responses above haha. Went out last night for the bachelor party, had myself: seven beers, two manhattans, a shot of tequila, and a shot of jameson. Also had a boatload of fried brussels sprouts, which were awesome. I did train before we went out, so yesterday wasn't a total loss. Here's what I did:

1. BB Bench - 3 x 15 @ 140lbs
2. Bent Over Row - 3 x 15 @ 100lbs
3. DB Pullover - 3 x 15 @ 50lbs

4. Front Squat - 3 x 15 @ 70lbs
5. Single Leg Deadlift - 3 x 15* @ 45 lbs

7. Pullups - 3 x 10
8. EZ Curls - 3 x 15 @ 55lbs

Honestly, I'm going back to bed.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 22, 2014 6:45 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Tuesday, April 21, 2014:

UpperBodyDay

1. BB Bench - 3 x 12 @ 160lbs
2. Delt Raise - 3 x 12 @ 50lbs

3. PullUps 3 Ways (Straight/Neutral/Supinated) - 3 x 10
4. Close Grip Curls - 3 x 12 @ 50lbs

5. Close Grip Bench Press - 3 x 15 @ 100lbs
6. Seated Incline Dumbbell Row - 3 x 12 @ 70lbs

Ahhh felt great to get back in action today having not trained since last Friday. It's always having a few days off that motivate me well since things typically feel more difficult than not. I guess that means there's growth to be had. Full recovery from the bachelor party, including weight gained (2lbs). Tried to do some seated shoulder press, but my left rotator gave me immediate pain. I guess I may have injured it, and it never really held properly. Oh well, I can train shoulders a different way.

So, I have to say that the 80/10/10 thing is going really fucking well. I think it helps that I give myself one night off per week. I tend to really savor those moments, and the clean system keeps me from going way overboard (ignoring last weekend haha). It's really easy for me to eat this way, and I think if someone put a bowl of bread, and a bowl of fruit in front of me, I'd go for the fruit; possibly out of instinct. A huge part of why I like this so much is that I'm no longer restricting myself, and no longer counting calories. I might be able to come up with a general number, but only if I try. It saves me so much time, and I no longer have guilt or stress over thinking I might be overeating. I may even be eating too little!

Legs tomorrow...

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Apr 23, 2014 6:40 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Wednesday, April 23, 2014:

Leg Day

1. Sumo Squat - 3 x 10 @ 175lbss
2. DB Squat Clean - 3 x 10 @ 50lbs (need to work on form)

3. Deadlift - 3 x 10 @ 170lbs
4. Lunge Kick - 3 x 12*

5. Bulgarian Split Squat - 3 x 12* @ 70lbs
6. Glute Bridge - 3 x 12 @ 25lbs

Really didn't feel like training just before I got into this, but I'm glad I started because I finished strong. Been overworked at the job these last couple weeks, which has been pretty draining both mentally and physically. I think I might need some time off from work, as it's been about a year since I've had more than a couple days to myself. The weather here is still shitty, so that could also be a factor. High of 40something today... Still had to wear the winter coat, and hat. Might have to go have a drink after work tomorrow, so I might push training to Friday. Anyway, time to put down the rest of this salad! hhaha

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