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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Dec 19, 2013 1:28 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
I hear you on the thinking about the future worries, when to have kids, career paths etc. although I'm still quite young it's something I already panic about, but everything will sort itself out in the end bud :)
On a lighter note those are fucking killer DB bench presses! You've got a real strong bench there.

Sprouts sprouts sprouts! Good luck with the cooking dude, I don't stray much further than freon foods haha my gf does the cooking I'm useless!
Hope you're having a good day bud!

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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 19, 2013 6:47 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Thanks man, it was a good day, but again I got nothing done at work. Turns out that a bunch of work I did over the last couple days proved useless (case were transferred elsewhere), which really pissed me off not only due to the loss of productivity, but also because the cases were interesting subject matter. I swear I will get something of substance done tomorrow!

Thanks for the props on my bench! I've been working at it for a while. Wouldn't it be stellar to get to 200lbs someday??!?? Maybe I'll hang up my trainers then :wink:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Dec 19, 2013 6:53 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Thursday, December 19, 2013:

Leg Day

1. Front Squat - 3 x 15 @ 70lbs
2. Angle Lunge - 3 x 12* @ 70lbs
3. Lunge Jumps - 3 x 12*

4. Single Leg Deadlift - 3 x 15 @ 35lbs
5. TRX Hamstring Curls - 3 x 20
6. Reverse Lunge to Kick - 3 x 12*

7. Bulgarian Split Squat - 3 x 12 @ 50lbs
8. Straight Leg Deadlift - 3 x 15 @ 70lbs
9. Scissor Kicks | Corps Jacks - 3 x 60 seconds (30 ea.)


Trainer bailed on me today as his daughter was getting stitches for a small injury. Never fear! I was able to get a solid workout in at home, and clear my head a little bit. Need to add more weight to the single leg deadlift - time to buy new dumbbells! I've got some extra time tonight, so I think I'll actually cook something; what a concept! SO FUCKING READY for a couple days off of work (Mon/Tues). I'm nearly certain I'll kill my co-worker if I have to hear her talk for another moment - so tomorrow is a headphones on all day kind of day. I'll post this, go make dinner, and come back with a pic....

I'm thinking some kind of bean/brussels sprout/peas/bulgur curry -mmmmmmmmmmmmmmmmmm.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Dec 19, 2013 7:20 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Brussels sprouts, edemame, carrots, English peas, zucchini, bulgur, garlic powder, chipotle seasoning, hot curry powder, sriracha, chili garlic sauce, more sriracha, more sriracha, more sriracha . . . get it? It's spicy as fuck - and delicious!

Macros - 380.3 cals, 24.92g protein, 33.92g carb, 5.97g fat.


Attachments:
LegDayMix.jpeg
LegDayMix.jpeg [ 104.96 KiB | Viewed 1017 times ]

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Dec 21, 2013 12:45 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Saturday, December 21, 2013:

Fully Body Heavy/Hiit Day

1. DB Bench - 3 x 10 @ 140lbs
2. DB Pullover - 3 x 12 @ 60lbs
3. Kettlebell Snatch & Press - 3 x 12* @ 25lbs

4. Squat - 3 x 12 @ 265
5. Box Jumps - 3 x 12 on 24" box
6. Deadlift - 3 x 12 @ 155

7. 3 Way Assisted Pullup - 3 x 12 @ 25lbs assist
8. Elevated Plyo Pushup - 3 x 12
9. EZ Bicep Curl - 3 x 12 @ 50lbs

10. Medicine Ball Decline Situp w/ Rotation - 2 x 12 @ 12lbs
11. Back Extensions - 2 x 12 @ 25lbs
12. Bicycle Abs - 2 x 30

Fuckin straight up murdered it today! Had a shitload of energy, since I got the munchies last night ( :mrgreen: ) and ate a ton of fruit, and almonds. Got some upsetting news on Friday - my trainer is moving on to another job, which royally sucks for me (but good for him). Feels like I was dumped haha! I'm pretty sure I can make it on my own from here on out, but I still have 29 sessions left to go - so I'll have to take them up with another trainer there. Feeling a bit uneasy about that prospect - I have trust issues. Anyhow, I came home, had a pear, some almonds, and then whipped up some bulgur and garbanzo beans in spicy sauce. No pic because I was starving, and downed that shit straight away.

Friends coming over tomorrow for some beer and American football (snooze! I much prefer soccer). Will return on Monday for sure (maybe Tuesday though, if I'm hungover :roll: Hope you guys have a good weekend! :boxer:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Dec 21, 2013 12:57 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
You'll be fine without a trainer bud! :)
Haha train through the hangover you wuss ;) hope you have a good night with your beers dude!have a couple for me! And have an awesome Christmas if I don't speak to you before then :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!

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 24, 2013 11:50 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Dude, I was dying all day yesterday from hangover haha, such a pantywaist! Hope you have a merry christmas as well bro!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Dec 24, 2013 12:04 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Tuesday, December 24, 2013:

Christmas Eve Training!

1. BB Bench - 3 x 12 @ 155lbs
2. Double Row - 3 x 12 @ 90lbs
3. Slider Pushup - 3 x 12

4. Goblet Squat - 3 x 12 @ 50lbs
5. Single Leg Box Jump - 3 x 12 on 12" box
6. Bulgarian Split Squat - 3 x 12 @ 60lbs

7. Seated Lat Pulldown - 3 x 12 @ 105lbs
8. Bent Over Front Pulldown - 3 x 12 @ 50lbs
9. Hi-Lo Woodchop - 3 x 12 @ 40lbs

10. Battle Ropes(!) - 3 x 30seconds
11. Medicine Ball Slam on Bosu - 3 x 12 @ 10lbs
12. Ski Jumpers - 3 x 12 @ 40lbs

Felt great to get in and train hard after a couple days off. I love those battle ropes so much! The single leg hops, plus the bulgarian split squats were pretty brutal; felt like giving up - but NO! haha. Filmed a short video of me doing the last set of nos. 10 - 12. Haven't filmed any training before, but maybe it could help me work on form. That's it for today - maybe I'll train tomorrow morning. Have a happy holiday everyone!

https://www.youtube.com/watch?v=sDGy3j-Q_8s

(Sorry, the "youtube" function is not working for me. If someone can get it to work, I'd appreciate a repost here - thanks!)

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Dec 26, 2013 1:51 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Wednesday, December 25, 2013:

Christmas Day Workout

Got a quick one in...

1. Triple Situp 2 x 12
2. Stability Ball Knee Driver - 2 x 20
3. Oblique Crunch - 1 x 20
4. Reverse Crunch w/ Pulse - 2 x 15
5. Hanging Knee Raise - 2 x 15
6. Bicycle Abs - 2 x 40
7. Russian Twist - 1 x 25 @ 25lbs

Had a great holiday, which continues through the rest of this week - so I'm not going to spend much time on this post!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Dec 26, 2013 1:55 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Thursday, December 26, 2013:

Post-Christmas Quickset

1. Stability Ball Alternating Single Arm Press - 3 x 20 @ 35lbs
2. Delt Raise - 3 x 12 @ 50lbs
3. Skull Crushers - 3 x 15 @ 35lbs

4. Sumo Squat - 3 x 12 @ 70lbs
5. Single Leg Deadlift - 3 x 15 @ 35lbs
6. Angle Lunge - 3 x 12 @ 70lbs

7. Supinated Curls - 3 x 12 @ 50lbs (need to work on biceps more)
8. Standing Arnold Press - 3 x 12 @ 50lbs (need to work on these as well)
9. Stability Ball Close Grip Press - 3 x 12 @ 70lbs

Felt good to get a quick workout in after eating pretty much anything (and everything) I want over the last couple days. I'm up to 166lbs (from 160 as of last Friday), which is not surprising, but also kind of a bummer to have to work all that off! Anyhow, my parents are still in town, so I'm gonna go enjoy some time with them.

Cheers all!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Dec 27, 2013 7:09 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
Dude nice vid, your training looks like so much fun haha.
Get anything nice from the mrs at Christmas? And how was Christmas dinner?

_________________
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 28, 2013 12:27 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Thanks mate, I try to have fun every time! Christmas dinner was good man, had some chili with grilled polenta on top - I love polenta! Ate a bunch of snacks on top of that though, causing me to gain a couple extra this week - no worries, I'll shave that shit off by next Friday :boxer: How about you? Solid eating? Boxing Day?

Oh yeah, we bought a house! haha.. found another one, and are currently under contract. I'll DM you a link to the property if you want.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Dec 28, 2013 12:32 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Saturday, December 28, 2013:

Saturday Pump

1. Bench Press - 3 x 10 @ 165lbs
2. Front Raise - 3 x 12 @ 50lbs (stayed light on these so as to not aggravate my shoulders)
3. DB Chest Pullover - 3 x 12 @ 60lbs

4. Squat - 3 x 12 @ 275lbs
5. 24" Box Jumps - 3 x 12
6. Wide Leg Deadlift - 3 x 12 @ 90lbs

7. Assisted Pullup - 3 x 12 @ 20lbs assist
8. Assisted Dip - 3 x 12 @ 20lbs assist
9. Farmer Carry - 3 x 200' @ 90lbs

In and out quickly today, as we still have company in town. Ready to have my normal life back, especially w/ respect to diet, and for the holidays to kind of go away. Need to keep this entry short as I am pressed for time, and have too much to do :roll:

Looking forward to next week when things settle down a bit. Have a good weekend!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sun Dec 29, 2013 1:26 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Saturday, December 28, 2013:

Resolutions Log

Was thinking tonight of some resolutions I might have for 2014. I don't normally make resolutions, but I thought it might be fun to test myself, and gain something at the same time. Anyhow, I didn't spend a lot of time on these, just some things that I thought of over the last few minutes:

1. Minimize consumption, or eliminate processed foods / eat only whole foods.
2. Limit cheat meals to twice per month, for three months; including alcohol (do I include processed foods in this?); re-evaluate in April.
3. Be smarter about money (trim unnecessary expenses, consider what I want vs. what I need more often).
4. Eat more calories throughout January, then cut again in February; higher numbers on training days, lower on off days.
5. Stop fearing the number on the scale; keep it under 170lbs.
6. Adopt raw vegan diet in June.
7. Do more for animals in need, way more.
8. Add another training day in per week.

I guess this can be a running list...

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sun Dec 29, 2013 5:05 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
Hell yeah man! Do us a link I wanna check out the pad :D bet you're excited about that!
Also that's a decent set of new year resolutions buddy! I don't think much of raw diet though :p don't think I could pull it off haha

_________________
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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