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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Nov 26, 2013 8:25 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
Tuesday, November 25, 2013:

Full Body HIIT Day - The "46/33" Workout

Round 1:
1. Kettlebell Swings x 46 @ 35lbs
2. Burpees x 33
3. TRX Knee Drivers x 23
4. TRX Pike x 23
5. TRX Supinated Row x 46
6. Two Way Pushups x 33 (Staggered, and 24" Incline)
7. Onnit Battle Rope Waves x 46 seconds
8. Onnit Battle Rope Jump & Slam x 46 seconds (brutal)
9. Three Way Box Jumps x 33 (front, side, side) on 24" box
10. Up/Down Plank on Bosu x 46 seconds

Round 2:
1. Kettlebell Swings x 33 @ 35lbs
2. Burpees x 33
3. TRX Knee Drivers x 23
4. TRX Pike x 23
5. TRX Supinated Row x 46
6. Two Way Pushups x 33 (Staggered, and 24" Incline)
7. Onnit Battle Rope Waves x 46 seconds
8. Onnit Battle Rope Jump & Slam x 46 seconds (brutal)
9. Up/Down Plank on Bosu x 46 seconds

This session was hard as fuck. These Onnit Battle Ropes (https://www.onnit.com/battle-ropes/) are absolutely no joke. Check out the videos they have on the website. I also really want some of those "Steelbells" for home use. I also felt like those kettlebell swings would never end. You know something is difficult when you are looking forward to doing TRX pikes, especially 23 of them in a row. Worst part is that the gym temperature was set up to 75*F, making it brutally hot in the room I was training in. I tend to lose focus when I'm uncomfortable like that, so that needs to change before my next session. Personally, I don't think a gym should ever be above 68*F for training purposes. Anyhow, felt really tired, hot, and pretty spent after this session. Came home and had a huge salad for dinner, see?

What are you all doing for Thanksgiving (those who celebrate)? I'm planning on training tomorrow, and again Thursday morning. Then, it's on for some delicious craft beer, and amazing vegan treats. I'll post some pics of the spread. It's fucking freezing here, which I never seemed to mind when I was fat. Now that my bodyfat is so much lower, I'm cold all the time!


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11.25 Salad.jpeg
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Nov 27, 2013 3:22 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
Wednesday, November 27, 2013:

Giant Day

1. Squat - 3 x 12 @ 245lbs
2. Deadlift - 3 x 12 @ 165lbs
3. Side Lunge - 3 x 12 @ 60lbs*

4. DB Bench - 3 x 12 @ 130lbs
5. Single Arm Row - 3 x 12 @ 55lbs*
6. Chest Pullover - 3 x 12 @ 55lbs

7. Assisted Pullup - 3 x 12 @ 30lbs assistance
8. Decline Bench - 3 x 12 @ 135lbs
9. Standing Arnold Press - 3 x 12 @ 50lbs

Had a half day of work so I put my regular Saturday session today. Nice to be in the gym when it's not too busy, and not on my weekend time. Also felt good to get a solid pump in before I stuff/drink my face off tomorrow. Need to work more on overhead press type stuff as those Arnold Presses were brutally tough; could also be due to the rope work I did yesterday. It's midday, and I ate lunch before I went to the gym, so no food pics today. I did have a Sun Warrior protein shake when I got home, which wasn't too bad. First protein shake in probably six months, maybe more. However, I did notice I was especially vascular today, so I had to take a pic of that of course! Hope you all have a nice holiday, if you are celebrating.


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LightningVeins.jpeg
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Nov 27, 2013 3:49 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1277
Location: wales
theres no better feeling than when your veins are trying to escape out of your skin :twisted: food looks good pal!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Nov 28, 2013 1:37 am 
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Batman
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Posts: 1483
Location: Isle of Wight, England
Wooooah veins man! My arms are completely veinless! Haha

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Nov 28, 2013 9:40 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
mrbear666 wrote:
theres no better feeling than when your veins are trying to escape out of your skin :twisted: food looks good pal!


vegan_rossco wrote:
Wooooah veins man! My arms are completely veinless! Haha


Haha thanks fellas, they've been a long time coming. Left arm isn't as presentable as the right - but maybe someday!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Nov 28, 2013 9:43 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
Thursday, November 28, 2013:

Thanksgiving Workout

0. Jump Rope 60 seconds
1. Oblique Crunch x 20*
2. Standing Bicycle x 60 seconds
3. Stability Ball Pike x 15
4. Squat Jacks x 60 seconds
5. Triple Situp x 12
6. 3 Way Plank x 60 seconds
7. Stability Ball Knee Drivers x 15
8. Plank Hopovers x 60 seconds (not executed)

Felt like absolute dogshit doing this so early in the morning, plus I drank too much coffee (= jittery, and nausea due to dehydration). Did almost one round, and decided to throw in the towel. I'd rather gain a couple pounds from eating too much today than feel like I'm going to hurl on my day off. I'll have some water, and hopefully will recover. I am determined!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Nov 29, 2013 2:37 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
Friday, November 19, 2013:

Post-Thanksgiving Training

1. TRX Chest Press - 3 x 15
2. TRX "I" - 3 x 15
3. TRX Curls - 3 x 15
4. TRX Row - 3 x 15

5. TRX Tricep Press - 3 x 15
6. Single Leg Squat - 3 x 15
7. Single Leg Deadlift - 3 x 15 @ 35lbs
8. TRX Hamstring Curls - 3 x 15

Arguably the worst day to workout, as an American (or someone else who celebrates Thanksgiving by eating an inordinate amount of food). Knew I had to get something in today given I ate almost an entire pecan pie yesterday (which included 1/4 cup of corn syrup overall, at 200 calories PER TABLESPOON). :vom: Oh yeah, and about an hour before this workout, I ate a plate of leftovers, which included: (1) Mac & Cheese (vegan, of course); (2) Baked beans (vegan); (3) Two Dinner Rolls; (4) 1/2 cup cranberry sauce (includes copious amounts of sugar, and 2 cups of port wine); (5) Field Roast (a grain-meat roast); and (6) more pecan pie. Good thing is that I haven't been able to eat anything else today, and I might not even keep all of that down since I feel as if I could hurl at any moment.

Lesson Learned: I am not made for binge eating/drinking, and will strive not to do so any longer - especially when it comes to eating.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Nov 29, 2013 4:41 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1277
Location: wales
esqinchi wrote:

Arguably the worst day to workout, as an American (or someone else who celebrates Thanksgiving by eating an inordinate amount of food). Knew I had to get something in today given I ate almost an entire pecan pie yesterday (which included 1/4 cup of corn syrup overall, at 200 calories PER TABLESPOON). :vom: Oh yeah, and about an hour before this workout, I ate a plate of leftovers, which included: (1) Mac & Cheese (vegan, of course); (2) Baked beans (vegan); (3) Two Dinner Rolls; (4) 1/2 cup cranberry sauce (includes copious amounts of sugar, and 2 cups of port wine); (5) Field Roast (a grain-meat roast); and (6) more pecan pie. Good thing is that I haven't been able to eat anything else today, and I might not even keep all of that down since I feel as if I could hurl at any moment.

Lesson Learned: I am not made for binge eating/drinking, and will strive not to do so any longer - especially when it comes to eating.



:lol: awesome!

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Nov 29, 2013 4:54 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1483
Location: Isle of Wight, England
Sounds pretty awesome to me man hahaha how was thanksgiving anyway? You have a gooden?

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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: Fri Nov 29, 2013 6:54 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
mrbear666 :lol: awesome![/quote]

[quote="vegan_rossco wrote:
Sounds pretty awesome to me man hahaha how was thanksgiving anyway? You have a gooden?


It was a great day, though I wish I had made it through a few more pints instead of eating so much food - but you have to pick your battles I suppose! Tough life, eh? :wink:

Looking forward to putting in some work tomorrow, but not sure which direction I will go: heavier weights, or more HIIT style training. You guys have plans for training this weekend?

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Nov 30, 2013 4:16 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1483
Location: Isle of Wight, England
Hell yeah man! Training shoulders at some point hopefully ;)
Also, did you take advantage of any Black Friday deals? It's weird how even over here we have Black Friday sales haha

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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 Nov 30, 2013 11:50 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
vegan_rossco wrote:
Hell yeah man! Training shoulders at some point hopefully ;)
Also, did you take advantage of any Black Friday deals? It's weird how even over here we have Black Friday sales haha


Not this year mate, as we are saving up for a down payment on a house here. Would be nice though, maybe some tech stuff on CyberMonday. Funny that you have the sales over there, yet forego the preceding holiday, haha! I'll admit though that I am still paying for my overindulgence on Thursday (which also spilled into part of Friday). Shoulder training is always brutal, kind of like leg days.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Nov 30, 2013 11:56 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
Saturday, December 1, 2013:

Full Body Day

1. Bench Press - 4 x 12 @ 145lbs
2. Kettlebell Snatch/Clean/Press - 4 x 12* @ 25lbs
3. Angle Lunge - 3 x 12 @ 70lbs
4. Rotational Box Jump - 3 x 24/16/16 (why did I do 24 the first round?!?!)
5. Bosu Single Leg Crunch - 3 x 15*
6. Battle Rope Waves - 3 x 45 seconds

God help me if I didn't almost puke at the end of those rope waves; just absolutely brutal. I doubt all of those box jumps helped either. Still feeling really shitty due to overeating the last couple days. Had to come home and just sit for about half an hour before I felt even remotely normal again. Feeling super guilty for overindulging, and my digestion is all out of whack (heartburn, indigestion, lethargy, etc.). I know that a cheat meal is good every now and then, but I think I have been to liberal with the concept; possibly also falling into cultural expectations with respect to Thanksgiving - but at least I consumed no animal products!

Resting tomorrow, and then probably back in action by Monday evening. Food today is as clean as possible: Oatmeal, apple, cinnamon, a huge salad for lunch, apple/grapes for a snack later, and then some hot soup for dinner. Absolutely no drinking, nor sweets, nor anything heavy, possibly ever again. :wink:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Dec 03, 2013 7:46 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
Tuesday, December 3, 2013:

Full Body/Core HIIT Day (2 Rounds as a Circuit)

1. Burpees - 2 x 20
2. Squat/Curl/Press - 2 x 15* @ 30lbs
4. Straight Leg Crunch on Captain's Chair - 2 x 20
5. Oblique Crunch on Back Extension - 2 x 20*
6. DB Straight Leg Deadlift - 2 x 20 @ 100lbs
7. Ab Bicycle - 2 x 40*
8. BB Twist - 2 x 40 @ 65lbs
9. Lunge to Kick - 2 x 25*
10. Double Stair Jumps - 2 x 3 Flights (jump up 2 steps at a time)
11. High Side Plank w/ Rotation - 2 x 20*

I feel like I'm leaving one out, but oh well. Felt great to get back to work after taking a couple days off; and after putting down way too much food over the last couple days. I think it might be time to mix up the training a bit, even though I've been on this HIIT + Resistance for about a month. I'm thinking I might switch from one heavy weight day per week, to two, and leave the remaining two days for HIIT/Resistance. On the heavy days I would increase weights, and lower reps; other two days would continue as before. Thoughts?

Also, I just know I'll have the cravings for vegan pizza and beer this weekend, which I am really trying to avoid since I gained a legit 5lbs over the weekend (or hopefully it's just some lingering water weight). Either way, I'd love to hold myself to my promise that I won't drink for a couple weeks. I have to admit though, it will be tough. Going to look at some houses this weekend, which should be loads of fun - very exciting! House shopping is strange to me so far, since I am more used to direct retail buys. I usually know exactly what I want when I start shopping, but this will/should take much longer. Anyhow, here's what I had for dinner - can you guess what it is??? Did you guess: a salad? Ding ding! :lachmal:


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12.3 Salad.jpeg
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Dec 04, 2013 7:36 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 541
Location: Chicago, IL, USA
Wednesday, December 4, 2013:

Core Day - Did the following as a circuit, two rounds

0. Jump Rope x 2 minutes
1. SitUp Vup x 20 / Triple Situp x 12
2. Oblique Crunch x 15* / Side Plank w/ Rotation x 15*
3. HighKnees & Buttkicks x 60 seconds (30 sec each)
4. TRX Knee Driver + TRX Pike x 15
5. Hanging Knee Raise x 15
6. Mountain Climbers x 60 seconds
7. Reverse Crunch w/ Pulse x 15
8. Weighted Stability Ball Crunch x 30 @ 25lbs
9. Window Wipers x 15
10. Plyo Reverse Crunch x 15

The TRX Knee Driver + Pike was brutal. I also just fucking hate Mountain Climbers. I'd rather do box jumps all day. Made another huge salad for dinner, but wasn't really in the mood for salad... Ate it anyhow, basically forcing it down. There is this Kristkindl Mart outside of my office building, which is selling all of these treats (including beer) as part of the holidays (none of them vegan, of course). It was difficult to see/smell all of that stuff today and maintain my distance. Not that I would ever consume something non-vegan again, but hey, pastries smell delicious whether made with dairy or not. Anyhow, back in action tomorrow - hopefully to lift something heavy.

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