vegan_rossco Posted October 20, 2012 Author Share Posted October 20, 2012 Saturday 20/10/12Just got back from work and was full of energy so thought I'd blast a few sets of conventional pull ups as I'm always doing chins with a hammer grip at the gymFound this very difficultx6x5x3 (and a half haha) switched to chin upsx6x4 Abs for a few sets, crunches, weighted crunches, leg raises etc (:This got me through it v Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 20, 2012 Author Share Posted October 20, 2012 Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 22, 2012 Author Share Posted October 22, 2012 So I spent most of my day at college reading over ryans (vegan essentials) gregs (tallcanz) and mini fl's training logs and got stoked about the idea of powerlifting so I'm back on 5x5 anyone know decent brands for grippers? my grip is shite! :/ Monday 22/10/12 Bodyweight 77 Kg Squat (safety bar)Empty bar (25Kg) x 555 Kg x 575 Kg x 585 Kg x 590 Kg x 5Need to get a bit lower next time, was gonna push for another set but trying to be a bit patient with my progression Bench (had to use hammer strength machine which I personally find a lot harder :/)empty x 1020 Kg x 540 Kg x 550 Kg x 560 Kg x 565 Kg x 5 dips x10 x8 x8knuckle pushups x20then I died.. deadlifting and pullups on wednesday! ps thanks for the inspiration dudes! Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 23, 2012 Share Posted October 23, 2012 Looking good bro ~ food looks awesome too !! Video the heavy deads if you can, always good to get some critique as others often spot things that we miss ourselves. Hope your week is off to a good start mate MF. Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 23, 2012 Author Share Posted October 23, 2012 cheers bud, I'll get someone to video on their phone and get it on here ahha, I'm not gonna go super heavy, then again it would be nice to know my one rep max.. I'll see how my lower back feels tomorrow ahha Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 24, 2012 Author Share Posted October 24, 2012 Wednesday 24/10/12 Bodyweight 78(ish)Kg Gym was totally dead today which was great had a good laugh to! Started with barbell shoulder press20 Kg (empty bar) x 525 Kg x 530 Kg x 540 Kg x 540 Kg x 4 Had to use the power rack (cage) so was a bit awkward where I was seated, I've definitely lifted heavier for more reps before so felt a little disappointed.. Deadlifts, This is what I was looking forward to!50 Kg x 560 Kg x 565 Kg x 570 Kg x 580 Kg x 3 Physically couldn't lift any heavier :/ but the guy who I had a run in with last week came over told me my form was good and that it was pretty heavy considering it's practically my first attempt. He then asked me about my training and how college was going so things are good at the gym now no vid mainly because my buddy was lifting considerably less and the bars are awkward as fuck to get prepared for the next lift, I'll get a video on my next lift then did some chins and pull ups which I totally failed at, was exhausted from deads ahha oh and some shrugs to. that ridiculous "gangum style" song was on and put me off my cooldown stretch ahha Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 26, 2012 Author Share Posted October 26, 2012 Friday 26/10/12 Bodyweight 78.5Kg (ish) Had a day off and spent the day doing fuck all so come training time I Felt crap and lazy, but the show must go on.. Bench press20 Kg (empty bar) x 5 reps40 Kg x 5 reps50 Kg x 5 reps60 Kg x 5 reps65 Kg x 3 reps 60 Kg x 5 reps A few sets on the hammer strength (bench machine)65 Kg x 5 reps70 Kg x 3 reps 72.5 Kg x 1 rep 25 press ups on knucklesDipsx10x8x8 Squats with safety bar25 Kg (empty bar) x 565 Kg x 575 Kg x 585 Kg x 5100 Kg x 5felt fine, got a bit lower this time too there was a deadlifting lesson going on next to me during the squats and I had a craving to do some, resisted thankfully ahha, waiting until monday night Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 27, 2012 Author Share Posted October 27, 2012 Stressful and shit day at work so came home to some grip training and stretching to calm myself down ahhamy lower back was playing up last night and this morning but feels fine now. Link to comment Share on other sites More sharing options...
carrot topless Posted October 28, 2012 Share Posted October 28, 2012 Hi! I will be following this. I want to see some hectic workouts, I KNOW you can do more. Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 28, 2012 Author Share Posted October 28, 2012 haha and I will deadlifting tomorrow and I'm gonna test my strength big time, then deload and work my way up for some prs by the end of the year! Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 29, 2012 Author Share Posted October 29, 2012 Monday 29/10/12 Bodyweight 79 Kg So it's half term which meant the gym was pretty dead, just a couple of instructors cleaning and a few guys using the machines, got soaked on the way to the gym as it was pissing down so needed a good session to cheer me up! Dead lifts60 Kg x 570 Kg x 580 Kg x 390 Kg x 3 < these were fucking ugly.. barely counted them but hey a Pb is a Pb so I'm happy regardless, my back is feeling a little funny now though :/ I guess I just suck at deadlifting, going to try and progress slowly from now on, 5 Kg at a time Pull ups, at this point nicki minaj came on in the gym.. so I grabbed my headphones whacked out some A day to remember and hit some pull ups!x8 PB! x5x4 Had enough at this point Did a few sets on the lat pull down machine and seated row machine, don't know the weights as they go up in numbers instead of weight :/ Overall today was a good'en Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 29, 2012 Share Posted October 29, 2012 Gotta make sure your form is good on those deadlifts bud ~ get a video of them next time and I'll give you some honest and constructive feedback. Chur chur MF. Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 30, 2012 Author Share Posted October 30, 2012 Next time I'm dead lifting is friday so as long as I'm training with a friend I'll get a video the guy running the place says my forms alright so I think I'm okay, just can't pull enough dam weight with them :/ Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 31, 2012 Author Share Posted October 31, 2012 Wednesday 31/10/12 Bodyweight 79 Kg Didn't have a spotter today as it's halloween there's a bunch of wildlife talks and stuff going on at the steam railway and my training partner is there all day whereas I finished at 5, so.. no squats or bench despite it being squat and bench day. fuck! I thought I would improvise and have fun with tonights session Hammer strength machine (bench press machine)30 Kg x 550 Kg x 565 Kg x 572.5 Kg x 375 Kg x 1 don't know where this came from but at this point I was stoked and thought I would push some more..77.5 Kg x 0 fucked it up :/ good job it was on a machine otherwise I wouldn't have a face right about now ahha, if only I could apply this bench strength to free weight bench press :/ next Monday I'm going for 65 Kg x 5 for bench and then a one rep max of 75, we'll see! Wide Dips x10 x10 x10Knuckle Press ups x 204 sets on the fly machine Front raises 5 Kg plate x 810 Kg plate x 1015 Kg plate x 10 Link to comment Share on other sites More sharing options...
captfit Posted November 1, 2012 Share Posted November 1, 2012 hey mate , good going there 65kgs is pretty decent on the bench . Keep at it seeing your progress on this motivates me to continue as well Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 1, 2012 Share Posted November 1, 2012 Benching, DL's and squats... it's all simply a case of just being consistent with hitting them regularly and backing it up with good nutrition. I got really burnt out from a meet I did back in February and ended up taking two months off the gym, when I came back I was struggling to bench 60kg for a couple of good reps lol. Read up on training (internet and magazines are good, there are some great books out there if you have some spare $$) and pick a programme. Stick with it for 3-4 months before you change and reach your own conclusions; by trying out different approaches you'll gradually find out what does and doesn't work for you. Never be embarrassed by what you are lifting as that's simply where you're at right now ~ nothing more, nothing less. Just my 2c of course, chur chur MF. Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 1, 2012 Author Share Posted November 1, 2012 Hey mini, well I have been lifting on an off for quite a while followed a basic bodybuilding programme after reading roberts book. Thought about stronglifts but don't like the 3 days squatting a week ahha. I'm gonna keep at what I'm doing at the mo because the progress is actually okay just a bit slow. After christmas I'm thinking of doing wendlers 5/3/1 after hearing great things about it Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 1, 2012 Author Share Posted November 1, 2012 Cheers captfit! My one rep max is 72.5 at the moment didn't wanna free weight that without a spotter though ahha Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 1, 2012 Share Posted November 1, 2012 After christmas I'm thinking of doing wendlers 5/3/1 after hearing great things about itYou can't really go too far wrong with that programme, it's pretty solid IMO. Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 2, 2012 Author Share Posted November 2, 2012 That's what I thought, I used to read veggiesasquach's training log before he left the site and he spoke very highly of the programme (: do you follow a custom one dude? Link to comment Share on other sites More sharing options...
jamesxvx Posted November 2, 2012 Share Posted November 2, 2012 I fully support Wendler's program. I find I get bored sometimes, and I tend to work some different routines in if you're ever getting used to the routine. It's nice to have a change every now and then to keep your muscles on your toes. Link to comment Share on other sites More sharing options...
carrot topless Posted November 2, 2012 Share Posted November 2, 2012 Toe muscles? Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 2, 2012 Author Share Posted November 2, 2012 It does look good, had a browse earlier and read an interview with the man himself and I've gotta say I was less than impressed at how arrogant and aggressive he comes across.. not that I care as long as his programme works ahha Friday 2/11/12 Bodyweight 79Kg ishTonights playlist consisted of Your Demise, The Red Chord and Dead Swans, everything is better with hardcore. Dead lifts! 40 Kg x 560 Kg x 480 Kg x 4Had a little rest grabbed my ipod and busted out a Pb!90 Kg x 3 I put 95 Kg on and thought, fuck it I'll make it even 100 Kg x 1 My grip failed me but if I hadn't had to put it down to the floor I could have nailed another rep 100 Kg (mixed grip) x 1. Decided to call it quits and not get ahead of myself, definitely need to train my grip more often! Overhead press Dumbbells (the weight is for each dumbbell)10 Kg x 615 Kg x 517.5 Kg x 520 Kg x 520 Kg x 522.5 Kg x 1 better than 0 assistance liftsSide raises (weight per dumbbell)7.5 Kg x 810 Kg x 512.5 Kg x 515 Kg x 515 Kg x 5 chin ups, completely exhausted but really wanted to do them7 43 Had enough Then did a few sets on a seated row machine before I cooled down and stretched.I'll have a spotter on Monday so back to squats, not gonna go heavy just gonna work on technique and getting lower. Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 5, 2012 Author Share Posted November 5, 2012 Gyms closed for a couple of days :/ decided to do a light workout at home and then get back on squats wednesday! Monday 5/11/12 bodyweight 79 Kg ish wide grip pullups (SO DIFFICULT) x 6x 4 increased rest time from 1 to 2 minutesx 5x 4 Close grip chin upsx 5x 4x 4 Did these as slow as possible Barbell bicep curls.. I know.. but I never do them and I'm limited at home. 15 Kg x 817.5 Kg x 820 Kg x 825 Kg x 620 Kg x 8 Called it off there as I was ridiculously hungry! gonna use my grip trainer at some point this evening if I get a chance, I have a real problem with the grip in my left arm :s Link to comment Share on other sites More sharing options...
carrot topless Posted November 5, 2012 Share Posted November 5, 2012 Nothing wrong with bro curls, bro. What grip trainer do you have? Link to comment Share on other sites More sharing options...
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