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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Dec 05, 2013 4:50 am 
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Batman
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Location: Isle of Wight, England
Woohoo house shopping! Sounds fun man :) me and the other half are lucky enough to rent from my dad super cheap but it would be nice to own our own!

Pizza and beer sounds way too good man hahaha! Resist!!

I don't know much about HIIT so I can't give any good advice, but HIITROB knows a great deal so ask him :D

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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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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Dec 05, 2013 8:01 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
Yeah man, can't wait to see these properties - should be very exciting. Cool that you get cost effective housing from your dad; I bet that makes it easy to save up funds for a future purchase (at least, that's what I would tell myself :wink: ).

I'll shoot HIITRob a message or something to ask him what's up.

Really not sure I can avoid at least one beer this weekend. And not sure if it will be pizza, or a veggie burger/fries for a cheat meal. IM STARVING! haha

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Dec 05, 2013 8:18 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
Thursday, December 5, 2013:

Upper Body Heavy/HIIT Day

1. DB Bench Press - 4 x 8 @ 150lbs
2. BB Single Arm Row - 4 x 10 @ 90lbs (stuff the end of the barbell in the corner of a room, put a plate on the other end, lift)
3. High Knees Circuit - 4 x 20 seconds on/20 seconds rest/20 seconds on/20 seconds rest/20 seconds on

4. Wide Grip Lat Pulldown - 4 x 8 @ 130lbs
5. Incline DB Fly - 4 x 8 @ 70lbs
6. Jump Rope - 4 x 20 seconds on/20 seconds rest/20 seconds on/20 seconds rest/20 seconds on

Down and dirty today. Worked with the trainer on this one. Felt really badass putting up two 75lb dumbbells for 4 sets of 8 - fuck yeah! I remember just two years ago I was proud to make it to 40lbs on my DB bench. Wish I could lift more on the Incline DB Fly, but it kind of aggravates my shoulders (specifically, the left side), and the trainer likes for me to twist my hands in to an underhand grip upon completion of the movement - it really gets a good squeeze on the pec at the top. Still though, super proud I could push up those 75's! haha Came home super hungry and ate a tasty stir "fry" (not fried at all), pictured below.

Realized something today... I really want to devote my career to animal law, and animal rights law. Not sure how to get into that other than the obvious (applying for attorney positions at places like PETA, MFA, etc.). If anyone reading this knows someone in those organizations in the Chicago area, please let me know. Maybe you would be willing to put me in touch?

Resting tomorrow, and then hitting it hard again on Saturday!


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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Dec 06, 2013 2:49 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
Awesome bench press man!! How are you with barbell bench?? For some reason I'm terrible at DB compared to barbell

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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 Dec 06, 2013 11:39 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
vegan_rossco wrote:
Awesome bench press man!! How are you with barbell bench?? For some reason I'm terrible at DB compared to barbell


Thanks dude! Funny you should mention barbell bench - my weight there is actually a bit lower. I have a helluva time getting much more than 140 up for 12. Haven't really tried much higher than that - maybe tomorrow! What confuses me even more is that my decline barbell bench press is the same weight as my flat bench barbell bench. Really weird, and pretty frustrating too. I wonder why we have these differences???

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Dec 07, 2013 12:17 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
Saturday, December 7, 2013:

Saturday Pump Day

1. Barbell Bench - 4 x 10 @ 155lbs
2. Single Arm Row - 4 x 10 @ 60lbs
3. DB Pullover - 4 x 10 @ 60lbs

4. Squat - 4 x 12 @ 245lbs
5. Box Jumps - 4 x 12 on 24" box
6. Wide Leg Deadlift - 4 x 12 @ 45lbs

7. Assisted Pullup - 3 x 12 @ 25lbs assistance
8. Farmer Carry - 3 x 200' @ 90lbs
9. Assisted Dips - 3 x 15 @ 25lbs assistance

Ripped through this today despite chatting with an acquaintance at the gym. Always feels good to get a solid pump in before plunging into the weekend. Thinking about working on arms a little more exclusively in the near future. Also, want to eat more sweet potatoes, and butternut squash. I'll pick some up at the store later. House hunting tomorrow - very excited! Other than that, I'll have a couple beers tonight, and get back at it on Monday. Here's what I had for lunch, and I took a progress pic (damn belly fat) right after training:


Attachments:
12.7 PostWO.jpeg
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12.7 Progress.jpeg
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Mon Dec 09, 2013 6:49 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
Monday, December 9, 2013:

TRX + HIIT Day (round 1 / round 2)

0. Jump Rope x 60 seconds
1. TRX Press x 20 / Staggered Pushups x 30
2. HighKnees + Buttkicks x 60 seconds (30 ea)
3. Pullups x 12
4. Jump Rope x 60 seconds
5. TRX Row x 15
6. Heisman + 123's x 60 seconds (30 ea)
7. TRX Curls x 15
8. TRX Tricep Press x 15
9. TRX "I's" x 15
10. Jump Rope x 60 seconds

Typed out a full report, and then the website crashed. Short story - this was a solid workout that I could bust out in about 25 minutes. I have a lot of things in the fire currently, so I didn't want to spend too much time training tonight. Wife's veggie spiralizer came in the other day, so she made a zucchini "noodle" dish tonight... Here's a pic. Had to supplement with a bowl of soup since a single zucchini has about 45 calories to it lol.

Training legs tomorrow (heavy weights + power exercises). Should be brutal.


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zucchininoodles.jpeg
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Dec 10, 2013 7:52 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
Tuesday, December 10, 2013:

Leg Day - Supersets

1. Squats - 4 x 10 @ 275lbs
2. Lunge Jumps - 4 x 20 (brutal)

3. Walking Lunge - 4 x 20 @ 90lbs
4. Transverse Rotational Box Jumps (24" box) - 4 x 20

5. Goblet Side Lunge - 4 x 20 @ 45lbs
6. Skater Jumps - 4 x 20

Dude, eighty box jumps. Also, PR on my squats! I wonder what my 1 rep max is on those? Definitely going to be feeling this tomorrow; so, instead of training, I'll just shovel some of this bullshit snow we are supposed to get over the course of the day. I felt great after this session too! I even took the stairs up to my car haha. Came home and had a bowl of soup on top of some bulgur. . . Here's a pic:


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Soup&Bulgur.jpeg
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Dec 11, 2013 3:22 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
Omg dude, that last pic of food just made my mouth water.. Ahha!
Nice barbell benching btw! I bloody miss my barbell!

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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 Dec 14, 2013 2:04 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
vegan_rossco wrote:
Omg dude, that last pic of food just made my mouth water.. Ahha!
Nice barbell benching btw! I bloody miss my barbell!


Thanks man, first thing I'll get when we find a place is a legit bench w/ barbell haha

I usually make really simple shit like that: beans, bulgur, carrots, tomato sauce, hot sauce - and that's it!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Dec 14, 2013 2:16 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
Saturday, December 14, 2013:

Full Body Weights Day

1. Barbell Bench - 3 x 12 @ 150lbs
2. Single Arm Row - 3 x 10 @ 60lbs
3. DB Pullover - 3 x 12 @ 60lbs

4. Squat - 3 x 10 @ 265lbs
5. Box Jumps - 3 x 12 on 24" box
6. Wide Leg Deadlift - 3 x 12 @ 100lbs

7. 3 Way Pullups - 3 x 12 w/ 25lbs assistance
8. Decline Bench - 3 x 12 @ 145
9. Farmer Carry - 3 x 200' @ 90lbs

10. Weighted Decline Situp - 3 x 12 @ 15lb medicine ball
11. Transverse Medicine Ball Slams - 3 x 12* @ 15lbs
12. Bicycle Abs - 3 x 30*

Shit week. Wasted my Thursday session stressing over property purchase, so I tried to kill it today. Long story short: Monday we offered on a property, lost it same day to someone else; Tuesday we offered on property, accepted and contract signed Wednesday, Thursday were misinformed that closing costs would be around $13k, freaked the fuck out, had a shitty training session that I bailed on halfway though - can't remember what we did, so I didn't record it down here; Friday, woke up at 4:30am in a cold sweat, woke my wife up and said "I don't think we should buy this house" - she agreed - canceled the deal; end of week.

Lesson learned: Do not work with bullshit people. If they look sloppy, they probably work sloppy too. Really pissed off about this whole thing; has soured my taste for property purchase, at least for the next few months. Definitely will be working with someone else next time. Hardest part was that, after we canceled the deal, we learned that closing costs were only going to be about $1,400.00 - all of which could have been rolled into the loan. Thus, we could have showed up at closing with nothing more than our down payment! Had our realtor informed us of this up front, we would be moving in February. However, I do believe that neither of us were all that crazy about the house - so perhaps a blessing in disguise? Going out for vegan pizza and beer to celebrate our fortune/misfortune/end of stress!

Here's what I ate after training (still hungry)... Lately I have been craving Indian food - so maybe I'll break out this cookbook we have and try something fun.


Attachments:
SaturdayCurry.jpeg
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Dec 14, 2013 2:58 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
Shit man! Sucks to hear that everything kinda went tits up with the property buying :/ but you're probably right it might be a good thing as you may have just paid a shit load for a house you weren't super into!
Hope it all gets better dude, you'll find your dream home I'm sure ;) and don't let training get priority! I found that during college I would put training before coursework.. Missing a couple of sessions here and there won't hurt so don't beat yourself up about lacking training and posting :)

Ooo Indian sounds lovely man! Chana masala all the way!

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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: Tue Dec 17, 2013 7:53 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
Yeah man, it was pretty unfortunate; and I'd be lying if I said it didn't turn me off to the whole idea altogether. Not sure though, maybe we'll jump back in there sooner than later.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Dec 17, 2013 8:03 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
Tuesday, December 17, 2013:

Upper Body Heavy/HIIT Day

1. Bench Press - 4 x 8 @ 160lbs
2. Single Arm Row - 4 x 8 @ 65lbs
3. Squat Jumps - 4 x 30 seconds (brutal!)

4. Burpee + Pushup + Jump - 3 x 30 seconds
5. Inverted Row - 3 x 15 @ bodyweight
6. Lo - Hi Woodchopper - 3 x 15* @ 35lbs

7. Squat/Curl/Press - 2 x 8 @ 70lbs
8. TRX Iron Cross - 2 x 15

Felt good to get some heavy/hiit training in today. That second giant set was pretty taxing on the ol' ticker; I bet I got up to 160bpm every time. The squat/curl/press illustrated to me that I seriously need to work more on arms and shoulders. I guess its back to upright row, or shrugs, or military press. I need to do more lateral work on the shoulders though, so perhaps some delt raises are in order? The Iron Cross felt like a throwaway exercise, until I got to number 10 or so, then I really felt the whole back screaming. I love that I'm getting heavier on the bench press. Also, major excitement! I was doing some poses in front of the mirror the other day, and if I get my posture just right, I can start to see my serratus anterior poking through! They look like little chik'n nuggets haha! Came home and had a massive bowl of veggie soup.

Been doing some heavy thinking lately re: where I want to live, what path my career should take, when/where to have children . . . all shit that is a bit out of my control at this point. Trying really hard not to let it get to me, but I have a pretty active imagination, which makes it difficult to ignore. I saw this cartoon today which read: "Stop rushing through life, it's not like you are going to get out alive." Good point (though a bit cheesy).

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Dec 18, 2013 8:17 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 535
Location: Chicago, IL, USA
Wednesday, December 18, 2013:

Core + HIIT Day

(Two Rounds)

1. SitUp Vup x 20
2. Stability Ball Pike x 15
3. HighKnees / Buttkicks x 60 seconds (30 ea.)

4. Side Plank w/ Oblique Crunch x 15 | Side Plank w/ Rotation x 15
5. Side Raises x 20* @ 35lbs (need to add more weight to this)
6. Football Drills / Corps Jacks x 60 seconds (30 ea.)

7. TRX Knee Driver x 20
8. Bicycle Abs x 40
9. Heisman / 123's x 60 seconds (30 ea.)

This felt too easy, so I probably should have done three rounds. Though, I was pressed for time and just didn't feel like rushing through a third round just to get one in. Not much to say today, really. Been out for lunch nearly every day this week, but have managed to order something sensible. I love when restaurants have nutrition calculators on their websites, so I can track my calories and macros. I even found a way to have Chipotle, and keep it under 350 calories - haha (nearly impossible)! Going to do a bit of cooking this weekend. I'm thinking maybe trying to make this south Indian vegetable curry I made a few months back (inspired by the dish of the same name I had at Sable Kitchen nearly a year ago - Sable Kitchen owned by a former Top Chef contestant).

Maybe some of you have a recipe you could suggest? I also have these Brussels sprouts I was thinking about roasting in some Sriracha.

Had another bowl of veggie soup for dinner tonight. Ready for the weekend!

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