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carrot topless
 Post subject: Viking training
PostPosted: Fri Oct 26, 2012 3:22 pm 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
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.

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carrot topless
 Post subject: Re: Viking training
PostPosted: Fri Oct 26, 2012 3:28 pm 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
Oops, I forgot some stuff!

seated tricep press: 30kgx 20x5

tricep kick back: 10kgx 20x 5

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vegan_rossco
 Post subject: Re: Viking training
PostPosted: Fri Oct 26, 2012 3:47 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 889
Location: Isle of Wight, England
This is good stuff man :D nice shrugs, and agreed on the trap pump 8)
I'll make sure I pop by and check out this log more often my friend keep it up

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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!

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carrot topless
 Post subject: Re: Viking training
PostPosted: Fri Oct 26, 2012 3:53 pm 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
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.

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vegan_rossco
 Post subject: Re: Viking training
PostPosted: Fri Oct 26, 2012 4:00 pm 
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Posts: 889
Location: Isle of Wight, England
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?

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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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carrot topless
 Post subject: Re: Viking training
PostPosted: Sat Oct 27, 2012 6:02 am 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
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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carrot topless
 Post subject: Re: Viking training
PostPosted: Sun Oct 28, 2012 6:28 am 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
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)

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carrot topless
 Post subject: Re: Viking training
PostPosted: Sun Oct 28, 2012 6:36 am 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
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.

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carrot topless
 Post subject: Re: Viking training
PostPosted: Mon Oct 29, 2012 1:23 am 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
Chest was a balls up, fuck chest.

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carrot topless
 Post subject: Re: Viking training
PostPosted: Tue Oct 30, 2012 1:26 am 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
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....

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vegan_rossco
 Post subject: Re: Viking training
PostPosted: Tue Oct 30, 2012 2:31 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 889
Location: Isle of Wight, England
Waht happened with the chest workout matey?

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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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carrot topless
 Post subject: Re: Viking training
PostPosted: Tue Oct 30, 2012 7:49 am 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
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!

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C.O.
 Post subject: Re: Viking training
PostPosted: Tue Oct 30, 2012 8:02 pm 
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Nice you started a journal, and it looks like you do some serious workouts too.

-Dylan
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carrot topless
 Post subject: Re: Viking training
PostPosted: Thu Nov 01, 2012 11:19 am 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
Just got busy on one of those step machines ON MY HANDS! It was awesome!

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carrot topless
 Post subject: Re: Viking training
PostPosted: Sat Nov 03, 2012 8:30 am 
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Joined: Mon May 07, 2012 7:23 pm
Posts: 149
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.

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