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Healthy Food Defines You
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Apr 24, 2014 3:54 am 
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Batman
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Location: Isle of Wight, England
Dude! You trained through a hangover? You're mental! ahha I can't bare them I just lay around feeling sorry for myself!
Great that 80/10/10 is working well for you matey, I did a huge fruit and veg shop recently and I think I could do with adding more raw whole foods too :)

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Apr 24, 2014 11:40 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
vegan_rossco wrote:
Dude! You trained through a hangover? You're mental! ahha I can't bare them I just lay around feeling sorry for myself!
Great that 80/10/10 is working well for you matey, I did a huge fruit and veg shop recently and I think I could do with adding more raw whole foods too :)


Ahhha no mate no training through that hangover, I did that stuff the day before, prior to drinking. I have trained through a hangover, on my birthday last year. I even did some lower body work! Not recommended. ahaha. Good for you on getting some fresh foods mate. I'm sure you'll notice a big difference in your overall feeling.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Apr 26, 2014 11:46 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Thursday, April 24, 2014:

Core Day - 2 Rounds

1. Decline Weighted Situp x 12 @ 25lbs
2. Mountain Climbers x 25
3. Side Plank w/ Rotation x 15*
4. Situp Vup x 10
5. Russian Twist x 15 @ 25lbs
6. Decline Reverse Crunch w/ Pulse x 12
7. Side Bend x 20* @ 45lbs

Forgot to log this the other day...

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Apr 26, 2014 12:14 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Saturday, April 26, 2014:

Hypertrophy Lift

1. Bench - 3 x 15 @ 145lbs
2. Bent Over Row - 3 x 15 @ 110lbs
3. DB Pullover - 3 x 15 @ 50lbs

4. Angle Lunge - 3 x 12 @ 70lbs
5. Squat Jump - 3 x 12
6. Wide Leg Deadlift - 3 x 12 @ 100lbs

7. Pullups - 3 x 10
8. Front Plate Raise (above head) - 3 x 15 @ 25lbs
9. EZ Curl - 3 x 15 @ 55lbs

Man I love my Saturday training. Buying that gym equipment was just the best idea ever! I don't think I could ever go back to a commercial gym. It's a beautiful day here, so I'm going to get the dog outside for some sunshine. Going out with the Mrs. tonight for some veggie burgers, waffle fries, mac-n-teez (soy cheese), and beers. Excited!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Apr 29, 2014 6:30 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Tuesday, April 29, 2014:

Upper Body + HIIT Day

1. BB Bench - 3 x 12 @ 160lbs
2. Weighted Decline Aussie Pullups - 3 x 12 @ 25lbs
3. High Knees - 3 x 50*

4. Front Raise - 3 x 12 @ 60lbs
5. Lo-Hi Woodchop 1 x 12* @ 35lbs | Incline Row - 2 x 12 @ 70lbs
6. Pushup to Renegade Row - 3 x 12 @ 50lbs (4 pushups, 4 rows per arm w/ 25lb db)

Solid training today. Especially loved the weighted Aussie pullups! Those are no joke. Another thing, I haven't done any renegade rows in forever, and those too are no joke! Going to switch up the routine this week and do more hypertrophy/hiit stuff during the week, and hit things heavier on Saturday... Maybe... I might just stick to the hypertrophy/hiit stuff for a couple weeks.

I tend to feel that stuff way more the next day, so it makes me think I'm spawning more growth. Any ideas?

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Apr 30, 2014 7:00 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Wednesday, April 30, 2014:

Leg Day

1. Front Squat - 3 x 15 @ 70lbs
2. Lunge Jumps - 3 x 18

3. Deadlift - 3 x 12 @ 160lbs
4. Bulgarian Split Squat - 3 x 15 @ 60lbs

5. Reverse Lunge - 3 x 12* @ 60lbs
6. Lunge Kicks - 3 x 12*

Leg day.... Surely will feel this tomorrow. Feeling great lately! Still have a ton of energy, and still maintaining weight at 152 no matter how much food I put down. I never knew I could feel so liberated w/ food, after spending roughly two years of very careful oversight on what I consumed. Should have done this years ago! Will train core tomorrow.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu May 01, 2014 12:37 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
I'm glad I like your gym equipment bud! There's nothing quite like being your own boss eh haha I would despise having to go back to a commercial gym, a part of you must miss all of the dickheads and listening to chart music... Haaaaa me neither

Weighted Aussies!! Splendid idea! Do you have a weighted vest?

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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 May 01, 2014 6:07 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Yeah mate the thing I miss most about commercial gyms is the tough guy attitude from the members. So, in between sets I give myself dirty looks in the mirror hahaha!

Nah no weighted vest man, I just sat the plate in my lap, put my feet up on the bench, gripped and ripped. They were pretty tough! You should give them a shot. How are things going by the way??

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu May 01, 2014 5:09 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Thursday, May 1, 2014:

Core Day
(2 rounds, rest 30 seconds between)

1. Decline Negative Crunch x 20
2. Side Plank Dips x 15*
3. Mountain Climber x 50*
4. Scissor Legs x 20* | Decline Weighted Situp x 15 @ 25lbs
5. Side Bends x 30* @ 35lbs
6. Bicycle Abs x 50 | Hanging Knee Raise x 15

So, I should have done 3 rounds of this, instead of just the two. Honestly, I got bored. And hungry haha. In fact, I can't seem to get full today. Came home early from work, so maybe that threw my schedule of feedings off. I might even have dinner early tonight, since I feel like I could eat everything in front of me, and then turn around and repeat. At least I got in a little volume up there, so as to not be a total waste. What's really sweet is that I can totally feel a sharp outline of my abs, including obliques, while performing these exercises. Now if I can just figure out how to strip off this little layer of skin-meat-fat.

Weighed in at 152 today, checked body fat at 11%, the entirety of which appears to be kept right on my belly. Dammit.

Resting tomorrow, but doing a little work by carrying stuff all over the house, and out to the dumpster - like a 46" tube tv, a 32" tube tv, a bookcase, some boxes of books, and the like. So much for rest!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat May 03, 2014 1:30 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Tried a new NZ beer last night, 5.4% so it had a nice kick to it !!


Image

11% and most of your fat is around your belly aye... maybe I should think before I post up photos of delicious beer :roll:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat May 03, 2014 5:18 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Ahhhahhha you fucker! That looks really solid man, and a great looking label! I also like the tag line up there. I'd be down to drink a bunch of those. Thanks for sharing.

You ever read up on what you're drinking? I love to go here sometimes before I buy: http://www.beeradvocate.com/beer/profile/15925/38405/ .

Say... That's an American style beer! No wonder it tasted so great! Lol

I've been using skin calipers, and really trying to measure the same site, the same way, each time. I'm probably off by a couple digits, but to be even close to 10% is a true feat for myself!

Got any tips to cut it down? I've thought about adding more cardio. Don't say cut out beer! :lol:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat May 03, 2014 5:41 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Woah that's low body fat bud! Super proud :D
I'm gonna go ahead and add an ale photo too..
Sorry not sorry


Attachments:
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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 May 03, 2014 6:11 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Only 4.7%?

Shame on you Ross !!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat May 03, 2014 6:13 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
esqinchi wrote:
Got any tips to cut it down? I've thought about adding more cardio. Don't say cut out beer! :lol:

Yeah, maybe you could look at increasing your cardio slightly and varying the intensity of each session to keep the body guessing.

Cut out beer, WTF? Shit no !!!! :shock:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat May 03, 2014 10:40 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Mini Forklift Ⓥ wrote:
Only 4.7%?

Shame on you Ross !!


:(

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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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