mrbear666 Posted March 1, 2013 Share Posted March 1, 2013 yeh video works fine buddy........ Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 1, 2013 Share Posted March 1, 2013 At least you gave up after setting a new PB, nice! How did the 80kg feel? Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 1, 2013 Author Share Posted March 1, 2013 It felt so heavy man :/ quite disheartening to be honest but ah well! Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 1, 2013 Share Posted March 1, 2013 It felt so heavy man :/ quite disheartening to be honest but ah well!PB's are meant to feel heavy ~ they're a Personal Best for a reason Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 1, 2013 Author Share Posted March 1, 2013 I knowww but I had my heart set on a heavier PB like 90kg or at least 85Kg, soon as the 80Kg bar touched my chest I was like "shit.." Haha Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 3, 2013 Author Share Posted March 3, 2013 Time to start my new regime!My goals here are simple, get bigger, leaner, healthier and happier before the summer LEGS! SQUATS20 Kg x 12 reps50 Kg x 12 reps60 Kg x 10 reps70 Kg x 8 reps Lunges w/ weight plates in each hand5 Kg plates x 10 reps each leg10 Kg plates x 10 reps each leg10 Kg plates x 8 reps each leg20 kg plates x 6 reps each leg Calf raises0 Kg x 20 reps20 Kg x 20 reps50 Kg x 15 reps50 Kg x 20 reps Ab crunchesX 20 reps+2.5 Kg weight x 20 reps+ 5 Kg weight x 12 reps+ 10 Kg weight x 12 reps Lying leg raises X 30 Double crunchX 25 Link to comment Share on other sites More sharing options...
Synny667 Posted March 3, 2013 Share Posted March 3, 2013 Wish my legs day was that simple....... Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 4, 2013 Share Posted March 4, 2013 Look above your avatar Ross... Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 4, 2013 Author Share Posted March 4, 2013 Look above your avatar Ross...OHMYGOD! That's amazing!! Cheers jim haha Wish my legs day was that simple.......Well I train from home so only have an olympic barbell and squat stands, plus I hate machines anyway and only want to train for an hour, I've always felt that anymore than an hour is overkill. What's a leg day like for you synny? Link to comment Share on other sites More sharing options...
Synny667 Posted March 4, 2013 Share Posted March 4, 2013 Depends on what kind of torture my trainer wants to put me through... usually warmup with leg extensions and TKE, then some form of squat, 2 forms of lunges, step ups, 3 way calf raises and prone leg curls. We mostly do body weight, dumbbell or free weights cause he doesn't have all the machines Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 4, 2013 Share Posted March 4, 2013 Look above your avatar Ross...OHMYGOD! That's amazing!! Cheers jim haha Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 5, 2013 Author Share Posted March 5, 2013 Shoulders and back! 5/3/13 tuesday DEADLIFTS20Kg x 12 reps50Kg x 10 reps70Kg x 8 reps80Kg x 8 reps100Kg x 6 reps CHIN UPSX6 repsX6 repsX6 repsX4 reps OVERHEAD PRESS20 Kg x 12 reps30 Kg x 12 reps40 Kg x 10 reps50 Kg x 5 reps LATERAL RAISES5Kg plates x 12 repsSuperset bent raises 2.5Kg plates x 12 reps Same again x 12 repsX 12 reps Same again x 12 repsX 12 reps BARBELL SHRUGS50 Kg x 12 reps60 Kg x 12 reps SHRUGS WITH PLATES2 x 20Kg plates x 12 2 x 20Kg plates x 12Drop set to 2 x 10Kg x 18 BARBELL BICEP CURLS... Gotta be done20 Kg x 12 25 Kg x 8. Twinge in my forearm so packed it in lowered the weight:/ 20 Kg x 12 Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 7, 2013 Author Share Posted March 7, 2013 CHEST AND TRIS! 7/8/13 ThursdayBENCH PRESS20Kg x 12 reps40Kg x 12 reps50Kg x 12 reps55Kg x 10 reps INCLINE PUSHUPSX15 repsX12 repsX12 reps DIPSX12 repsX12 repsX12 reps FRONT RAISES with weight plates5Kg x 12 reps10Kg x 12 reps15Kg x 12 reps20Kg x 10 repsSupersetted each set with tricep band extensions Tricep isolation dipsX25 reps I hate training late at night!! Link to comment Share on other sites More sharing options...
mrbear666 Posted March 8, 2013 Share Posted March 8, 2013 do ya ? i like it later at night especially when i used to go to the gym! morning is the worst for me i hate doing weights early in the day! hows things anyway Ross? Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 8, 2013 Author Share Posted March 8, 2013 Yeah :/ well by late I mean like an hour before I was planning on sleeping, I didn't get to read and had to drink loads of water + protein shake which made me wake up in the night to pee ahha Anyway, all good here dude how are you doing? And how is your back? Link to comment Share on other sites More sharing options...
mrbear666 Posted March 8, 2013 Share Posted March 8, 2013 ah right i see yeah all is good here too thanks mate, just looking forward to summer and some warmth, backs ok just stayin carefull with it for now is your new training more of a bodybuilding style? Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 8, 2013 Author Share Posted March 8, 2013 I'm super excited for summer too Yeah its more of a size building thing, this week I tried 8-12 rep range and its killer I love it ahha, gonna try 8-10 and 6-10 too and see what I prefer, I'll probably end up doing a combination Link to comment Share on other sites More sharing options...
Synny667 Posted March 8, 2013 Share Posted March 8, 2013 I personally love the 6-10 range myself means I can go heavier Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 9, 2013 Share Posted March 9, 2013 I'm super excited for summer too Yeah its more of a size building thing, this week I tried 8-12 rep range and its killer I love it ahha, gonna try 8-10 and 6-10 too and see what I prefer, I'll probably end up doing a combinationI used to do a similar thing... WEEK 1: 10-15 REPSWEEK 2: 8-12 REPSWEEK 3: 6-10 REPSWEEK 4: 1-5 REPS Worked great, hit some PB's and it covered all bases really Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 9, 2013 Author Share Posted March 9, 2013 Awesome jim I'll give it a go! Might do it likeWeek 1 10-12 repsWeek 2 8-10 repsWeek 3 6-8 repsAnd then just see how I feel about the heavy week Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 10, 2013 Author Share Posted March 10, 2013 Sunday 10/3/13 legsssssSQUATS20 Kg x 10 reps60 Kg x 10 reps70 Kg x 10 reps80 Kg x 8 reps -this felt wayyyy heavy! 20 Kg x 20 reps! Oooouuuuchhhhh! No lunges this week as I fucked them up last week and messed my knee up for the week. Calf raises - I always find very high reps are best for calf training please feel free to give me feedback on what you think!0 Kg x 25 reps20 Kg x 20 reps 30 Kg x 20 reps40 Kg x 20 reps20 Kg x 25 reps DOUBLE CRUNCHESX 22 reps+2.5Kg plate x 22 reps+5 Kg plate x 20 repsX 22 reps CRUNCHES WITH TWISTSX 30 repsX 30 reps Short and sweet today! Give me some feedback if you can Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 12, 2013 Author Share Posted March 12, 2013 Tuesday 12/3/13BACK & SHOULDERS DEADLIFTS20 Kg x 12 reps60 Kg x 10 reps80 Kg x 10 reps110 Kg x 5 reps (should have done more really :/) CHIN UPSx6 repsx6 repsx7 reps rubbishrubbishrubbish!!! SHOULDER PRESS20 Kg x 12 reps40 Kg x 10 reps45 Kg x 8 reps52.5 Kg x 4 PB Side raises supersetted with bent over side raises5 Kg plates x 12 reps2.5 Kg plates x 12 reps same again x12 repsx12 reps 10 Kg plates x 6 reps5 Kg plates x 12 reps ROWS W/ PLATES5 Kg x 12 reps each armsuperset shrugs 40 Kg x 12 reps 10 Kg x 12 reps each arm superset shrugs 40 Kg x 12 reps 15 Kg x 12 reps each armsuperset shrugs 40 Kg x 12 reps band bicep curlsx12 repsx12 repsx10 reps Link to comment Share on other sites More sharing options...
mrbear666 Posted March 12, 2013 Share Posted March 12, 2013 alright pal, thats was a marathon training sesh! hows tricks mate? Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 12, 2013 Author Share Posted March 12, 2013 Ahha it was killer man! I would split the training into 4 days instead of 3 but I'm always so busy!Everythings good here man, apart from the snow.. How are you doing? Haven't spoken to you in a while Link to comment Share on other sites More sharing options...
mrbear666 Posted March 12, 2013 Share Posted March 12, 2013 its cool tho mate long workouts like that act as a kind of cardio too i think..! its snowing with you again? badly? its tried here but thankfully gone! im good thanks bud, just trying to lean up before the summer and craving food like crazy Link to comment Share on other sites More sharing options...
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