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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Jun 18, 2014 8:37 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Tuesday, June 17, 2014:

Upper Body

1. Close Grip Bench - 3 x 12 @ 120lbs
2. T Bar Row - 3 x 12 @ 140lbs
3. ChinUps - 3 x 12
4. Lo-Hi Woodchopper - 3 x 12 @ 35lbs
5. Decline Alternating DB Bench - 3 x 12* @ 70lbs (constant tension)
6. Close Curls - 3 x 12 @ 50lbs

First tried to do this as a circuit with no rest in between exercises, and could only make it once before I felt totally spent. Decided to finish out the rest as supersets. Again feeling very low energy throughout training, almost like I just want to stop lifting right there and take a nap. Maybe I need to investigate a B12 supplement? Perhaps I have depleted my body's reserve with the 80/10/10 diet? Maybe that's not really all that sustainable after all? Went to dinner with my parents last night and tried to get some clean food (a wrap with all veggies) but the thing came out all greasy. Pretty sure they put the tortilla on the same grill they make the burgers on (WHY?!?!? and gross). Thinking about training core today, especially since I've been eating poorly over the last few days.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Jun 19, 2014 6:17 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Wednesday, June 18, 2014:

Core Day - 2 Round, No Rest

1. Decline Reverse Crunch x 20
2. Russian Twist x 20 @ 25lbs
3. Oblique Dips x 12* on 18" bench
4. Weighted Situps x 15 @ 35lbs
5. Side Bends x 25 @ 45lbs
6. Bicycle Abs x 60

See update below...

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Jun 19, 2014 6:29 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Thursday, June 19, 2014:

Legs

1. Sumo Squat - 3 x 12 @ 200lbs
2. Squat Jumps - 3 x 15

3. Wide Leg Deadlift - 3 x 12 @ 120lbs
4. Hi-Knees - 3 x 60*

5. Side Lunge - 3 x 12 @ 70lbs
6. 123 Heisman - 3 x 50

Great training today! Good energy throughout, no sense of dread at all. Finally! Must be because I ate a shitload of cherries last night, and dates, and basically stuffed my face with whatever. Perhaps I've been undereating after all; though it seemed like I was constantly eating. Looking forward to relaxing this weekend after having company all last weekend/this week. Not much else to say, just really happy to have my energy back.

Resting tomorrow, hitting it again on Saturday.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Jun 21, 2014 5:40 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Saturday, June 21, 2014:

Upper Body Day

1. Bench - 3 x 10 @ 175lbs
2. Delt Fly - 3 x 12 @ 70lbs

3. Decline Aussie Pullups - 3 x 12 @ 35lbs
4. Front Raise - 3 x 15 @ 35lbs

5. Bar Dips - 3 x 15
6. Curls - 3 x 12 @ 70lbs

Solid training today. For some reason my bench has felt really weak lately. I haven't been following any real strict progression, so maybe I need to be a little more streamlined. As in, I've been doing sets of random reps with varying weight, so I'm not really sure where I stand strength-wise. Had a better week though with my energy. Must have been the stress of having company that tossed me off my game. Really going to focus on changing things up next week. I feel the need to spend a couple/three weeks doing something totally different than my current routine. I'd love some suggestions...

Nacho pizza for dinner tonight! I'll post up some pics.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Jun 24, 2014 7:11 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Tuesday, June 24, 2014:

Upper/HIIT Day - Circuit - 3 Round, Rest 2 Min. Between
--
1. Incline Spiderman Pushups x 20
2. Highknees x 50
3. Raised Plank Renegade Row x 10* @ 35lbs
4. 123 Heismans x 50
5. Squat Curl Press x 15 @ 50lbs
6. Burpees x 15
7. Incline Diamond Pushup x 25
8. Football Drills x 2

This kicked my ass! It's amazing how different training like this is than just lifting. This is really challenging work for me. My cardio/endurance is pretty weak right now as I had to take little breaks here and there. I bet my VO2 is pretty sad compared to where it once was in the past. That must change! I'm definitely going to spend the next few weeks making this kind of training the focus, and then possibly hit the weights on Saturdays like I did a few months ago. I actually read through my log here and noticed how boring my training had become. Enough of that shit! I'm also going to fill up the heavybag and get some boxing practice. :boxer: Excited to see how this works for me over the next couple months!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Jun 25, 2014 5:47 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Wednesday, June 25, 2014:

Core/HIIT Day - 2 Rounds, Rest 60 Seconds Between

1. Hanging Knee Raise x 25
2. Mountain Climbers x 60*
3. Decline Reverse Crunch w/ Pulse Up x 12
4. Toe Taps on DBs x 40
5. Side Bends x 25* @ 45lbs
6. Heisman Drill x 40
7. Oblique Dips x 12*
8. Buttkicks x 40

Next time I do a sole core day, I'm going to limit the number of cardio things to two or three exercises, instead of four. Seems like those really sapped my energy today, and made the direct core training that much more difficult. Actually felt pretty tired today; even fell asleep at my desk around 3pm. So while I should have done three sets of this, I could only muster two. That was even after eating a pretty big snack prior to training (banana, mango, dried pineapple, figs, dried apple, some peanut butter). Sat down to write this and still feel super hungry. Maybe I really drained myself yesterday...

Dinnertime! :popcorn:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Jun 27, 2014 11:30 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Thursday, June 26, 2014:

Legs - 3 Rounds, Rest 2 mins

1. Front Squats x 15 @ 70lbs
2. Squat Jumps x 15
3. Deadlift x 12 @ 185lbs
4. Long Jumps x 12
5. Bulgarian Split Squat x 12* @ 70lbs
6. Lunge Jumps x 20

Trained much later than usual last night and then basically crashed right after, so I'm writing this today. Solid leg training, I suppose. DOn't feel much soreness today, but I am super tired. Also, training late (8:30pm) is definitely not my thing, and screwed up my sleep. Woke up at 4am today, and couldn't fall back asleep until around 5am - then rose for work at 6:30. Blech. Taking this evening off to do some lawn work. REALLY looking forward to the weekend as this has been an arduous week.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Jun 28, 2014 11:57 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Saturday, June 28, 2014:

Upper Body Pump

1. Bench - 3 x 12 @ 170lbs
2. Row - 3 x 12 @ 135lbs
-
3. Pullups (Neutral Grip) - 3 x 12
4. Front Raise - 3 x 15 @ 35lbs
-
5. Bar Dips - 3 x 15
6. Curls - 3 x 15 @ 55lbs

Even though I slept in today and felt a little groggy, this training felt great. I think mainly because I put on some good tunes and didn't focus so much on the work, but more just kind of zoned out and trained while thinking about moving out of this city to a smaller town, and how different/better life could be. This was a really long week, so I'll keep this short. Pullups felt great, bench felt great. I think I might have been able to do more than just 12 pullups, which is awesome. In the future I might put those first so I can have the most energy for them. I love the bar dips as well, and looking forward to doing them without a foot on the bench for support. What would be really sweet is if I could find a place to try to do some muscle-ups, but that might be further down the road for me.

Going to make enchilada pizza tonight, which should be fun. I know I said I'd post last week's pizza, but I forgot. I'll definitely post this one tonight since we don't have people coming over - less distraction.

Have a good weekend!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Jul 02, 2014 9:36 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Wednesday, July 2, 2014:

Upper Body Circuit - 2 Rounds, Rest 2 Minutes Between

1. Close Grip Bench Press x 15 @ 115lbs
2. DB Snatch x 20* @ 25lbs
3. ChinUps x 12
4. Pushup Jacks x 20
5. Delt Raise x 15 @ 50lbs
6. Incline Row x 15 @ 70lbs

Good to get back to training after a few days off. Didn't train yesterday because our damn basement flooded after a ridiculous amount of rain on Monday night. So, I spent pretty much all day Tuesday drying things out, and then dealing with contractors who were trying to get our business to repair stuff - most of which was unnecessary. I got fed up with it today and decided to do it all myself. I'm pretty tired too, having not slept well during all of this stuff going on. Looking forward to a few days off from work, and some handyman stuff around the house.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Jul 04, 2014 9:38 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Friday, July 4, 2014:

Full Body Day - 2 Rounds, Rest 2 Minutes

1. Squat Curl Press x 12 @ 50lbs
2. Long Jump x 12
3. Deadlift x 10 @ 190lbs
4. HighKnees x 50
5. 4/4/4 x 4 @ 70lbs (4 pushups, 4 knee thrusters, 4 rows)
6. Reverse Lunge w/ Knee Raise x 12* @ 35lbs

Felt like total shit today while training. Planned on 3 rounds, but could barely make it through these two. Totally exhausted from the week/stress lately. Lower back showing some significant stress pain; even starting up the highknees was painful with even the slightest amount of twisting. Going to take it easy on heavy weights for at least a week and focus more on corrective bodyweight exercise. Won't train again until Sunday, or Monday.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sun Jul 06, 2014 9:52 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Sunday, July 6, 2014:

UpperBody Day

1. Bench - 3 x 10 @ 175lbs
2. Row - 3 x 12 @ 130lbs
-
3. Supinated Aussie Pullups - 3 x 12 @ 35lbs, 25lbs, BW
4. Standing Arnold Press - 3 x 12 @ 50lbs
-
5. Cross Curls - 3 x 10* @ 50lbs
6. Bar Dips - 3 x 15

Felt like shit throughout this whole training. Hopped on the scale and am up to 161lbs, which is an utter disappointment given that I vowed never to cross the 160 threshold again. Ate like a madman over the weekend, and still paying for it by virtue of having indigestion, lethargy, nausea, etc. Not going to eat like that again as it really messes me up for days after. Honestly feeling very spent, and could probably lie in bed for the rest of the day. Doesn't help that we have planned to do some yard work today - in 88*F sun no less. :( Maybe I'll do some core training tomorrow. I had planned on adding in a bunch of HIIT stuff today, but this alone almost made me puke - I can only imagine what would have happened had I added in the 180* Jumps, and burpees into the mix. :vom: :vom: :vom:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Jul 08, 2014 7:28 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Tuesday, July 8, 2014:

UpperBody/HIIT Circuit - 3 Rounds, Rest 2 Minutes

1. Pushups 3 Ways (Incline, Staggered, Diamond) x 50
2. Renegade Row x 15* @ 25lbs*
3. Standing Mountain Climbers x 50
4. DB Snatch x 15* @ 25lbs
5. Curl & Arnold Press x 12 @ 50lbs
6. Burpees x 15
7. Delt Fly x 15 @ 25lbs
8. Pullups x 10

Awesome training today. Felt great after a couple days off. No real fatigue during this, other than it was a tough workout. Feels good to get back into more shoulder work too, especially with the chronic pain I was experiencing before. Made myself a killer salad after training too, full of steamed veggies! Back tomorrow with core.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Jul 09, 2014 6:20 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Wednesday, July 9, 2014:

Core Day - 2 Rounds, Rest 2 Minutes

1. Alternating Toe Touch x 20*
2. Weighted Decline SitUp x 20 @ 25lbs
3. Elevated SidePlank Dips x 12*
4. Mountain Climbers x 50
5. Elevated SidePlank w/ Rotation x 15*
6. Bicycle Abs x 60

Only got in two rounds today, instead of the intended three. Was kind of bored by the end of the second round, then I got distracted by a text message so I just packed it in and ate some dinner instead. Not much to say today, just a pretty mundane afternoon. Been doing a lot of thinking about what I would like to do career-wise, which I'm sure is draining my focus. Anyway, I'll be back tomorrow for legs.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Jul 10, 2014 5:57 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 606
Location: Chicago, IL, USA
Thursday, July 10, 2014:

Legs - 3 Rounds, Rest 2 Minutes

1. Front Squat x 20 @ 70lbs
2. 180* Jumps x 16
3. Wide Leg Deadlift x 15 @ 120lbs
4. Reverse Lunge + Kick x 12*
5. Side Lunge x 12* @ 70lbs
6. Lunge Jumps x 20

Solid training today. Felt really sapped by the start of the third round. Maybe I should eat more? Hopefully that means I'm building muscle. When I say "sapped" I mean that I feel sleepy, and hungry, all at once. I could probably do with a vitamin of some kind. I'll dig them out of the pantry and start popping some this weekend. Speaking of weekends, I can't wait for this one. Nothing in particular is happening, except that I don't have to work! This week really kicked my ass, even with it being a four day week. Anyhow, I'm hungry. Back Saturday for heavy weights.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Mon Jul 14, 2014 5:28 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
Worst friend ever award goes to.. Ross Cosgrove!
Hey man, sorry I've not been in touch! So happy to see you're still killing it bud! Am currently trying to catch up with your journal haha!
In regards to your weight gain, it's very likely muscle! Especially since your training is so intense, your bound to have made some size increases, do you have those weird things that test your body fat percentage? I would go by that rather than the scales :)

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