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 Post subject: Re: Ross: bigger/stronger 5/3/1 journal
PostPosted: Sat Feb 01, 2014 2:46 pm 
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Manatee

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Location: Chicago, IL, USA
Still some solid work man. I took the day off to be a lazy bum, and watch some of these Olympics.

Edit!: By Olympics, I mean old XGames reruns of snowboarding competition.

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 Post subject: Re: Rossco's journal
PostPosted: Tue Feb 04, 2014 12:48 pm 
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Batman
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Posts: 1409
Location: Isle of Wight, England
I'm a little bit lost in terms of training right about now, I have no motivation if I'm being totally honest..
I really want to do a bit of a cut as well.

So I was looking around for something to shake myself up and do something different which led me to a really cool training routine, it's entirely body weight too which is awesome and totally new to me. Il probably hit this a few times a week for now and maybe come back to a bit of free weights and powerlifting some other time :)

Well here goes! This was all soooo difficult
45 second rest in between every set, 1:30 rest in between exercises
Push-ups:
X 25 reps
X 20 reps
X 12 reps
X 12 reps
X 10 reps, the idea was to hit 25-30 each time...ha

Chair dips, (high)
X 15 reps
X 15 reps
X 15 reps
X 15 reps
X 15 reps

Wall sits:
FUCK THESE!
X 30 seconds
X 30 seconds
X 30 seconds
X 30 seconds
X 30 seconds
Will try and add a couple of seconds each workout

Russian twists
X 20 reps
X 20 reps
X 20 reps
X 20 reps
X 20 reps

Skipped planks and flutter kicks because i don't like them... Good enough reason?

Diamond push-ups:
X 20 reps
X 15 reps
X 15 reps
X 15 reps
X 10 reps

Bodyweight squats:
X 25 reps
X 25 reps
X 25 reps
X 25 reps
X 25 reps

There were still 4 more exercises meaning I missed 6 exercises out altogether, despite this, I can barely move.. Bloody great workout!

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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: Rossco's journal
PostPosted: Tue Feb 04, 2014 12:58 pm 
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Manatee

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 420
Location: Chicago, IL, USA
Honestly bro, this looks a bit like some of the stuff I've been doing for a while. Maybe I should switch up and do some powerlifting stuff! haha. Really though, I think you'll find this training style to be very challenging. Maybe look into getting yourself some suspension trainers too. I found them to be pretty versatile.

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 Post subject: Re: Rossco's journal
PostPosted: Tue Feb 04, 2014 1:01 pm 
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Batman
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Posts: 1409
Location: Isle of Wight, England
esqinchi wrote:
Honestly bro, this looks a bit like some of the stuff I've been doing for a while. Maybe I should switch up and do some powerlifting stuff! haha. Really though, I think you'll find this training style to be very challenging. Maybe look into getting yourself some suspension trainers too. I found them to be pretty versatile.

Haha why not :p
I'll look them up man cheers! I also need to get a removable pull-up bar

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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: Rossco's journal
PostPosted: Tue Feb 04, 2014 1:05 pm 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
wall sits? wow! looks tough!
do you even use extra weight during pushups?

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 Post subject: Re: Rossco's journal
PostPosted: Tue Feb 04, 2014 1:26 pm 
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Batman
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Location: Isle of Wight, England
No extra weight in the push-ups mate but with the really short rest it's so difficult to keep going haha
And yeah wall sits are one of the toughest things I've ever done! 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: Rossco's journal
PostPosted: Tue Feb 04, 2014 1:31 pm 
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Joined: Sun Nov 04, 2012 10:40 pm
Posts: 420
Location: Chicago, IL, USA
Next time you hit the wall sits, add a front raise in there, with arms fully extended. Try it for reps, or if you're feeling beastly, go for time.

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 Post subject: Re: Rossco's journal
PostPosted: Thu Feb 06, 2014 3:13 am 
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Batman
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Location: Isle of Wight, England
I totally pussied out this session.. It was too early In the morning and I had pretty severe DOMS which held me back a lot.

Crunches
X 25 reps
X 25 reps
X 25 reps
X 25 reps
X 25 reps

Dips: (like proper dips not just tricep bench dips)
X 10 reps
X 10 reps
X 10 reps
X 10 reps
X 10 reps

Jump lunges: (these are what took me over the edge and made me feel sick)
X 20 reps
X 20 reps
X 20 reps
X 20 reps
X 20 reps

Elevated/feet up push-ups:
X 15 reps
X 15 reps
X 15 reps
X 10 reps
X .... triceps folded completely, had enough..

Band curls and band lateral raises to complete failure.

I feel physically sick, happens quite often when I put my legs through hectic shit.. So annoying. Off to work now urggghh


Oh and ps I ordered a pull up bar to go in my doorway.. Should be here in less than a week so il be adding in chins and pulls

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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: Rossco's journal
PostPosted: Thu Feb 06, 2014 8:57 am 
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Manatee

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 420
Location: Chicago, IL, USA
Damn dude, five sets of twenty lunge jumps??? Even I'm not that crazy! If you had DOMS today, just wait for tomorrow haha! Seriously though man, that's not pussin out at all.

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 Post subject: Re: Rossco's journal
PostPosted: Thu Feb 06, 2014 9:14 am 
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Batman
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Location: Isle of Wight, England
esqinchi wrote:
Damn dude, five sets of twenty lunge jumps??? Even I'm not that crazy! If you had DOMS today, just wait for tomorrow haha! Seriously though man, that's not pussin out at all.

Haha it was killer! I've finished work early so I can put my feet up and relax, I know I'm gonna be super sore tomorrow... It's gonna suck big time!

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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: Rossco's journal
PostPosted: Thu Feb 06, 2014 8:21 pm 
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Manatee

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 420
Location: Chicago, IL, USA
Hey man, have you seen this? Has some pretty ridiculous bodyweight stuff you (and I) could try.

This is what I'm aiming for...



The posing is dumb, by the way.

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 Post subject: Re: Rossco's journal
PostPosted: Fri Feb 07, 2014 3:09 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1409
Location: Isle of Wight, England
That guy is incredible! Some of the stuff he did I found a bit creepy though hahaha! There's a book I wanna get called 'you are your own gym' that's supposed to be brilliant for bodyweight training
I'm also thinking about doing 90% just bodyweight workout with a deadlift & squat session thrown in every now and again, just heavy triples, doubles and singles ahha

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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: Rossco's journal
PostPosted: Fri Feb 07, 2014 3:29 am 
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VBB Moderator Powerlifter & Ultrarunner
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Posts: 3663
Location: Christchurch, New Zealand.
Frank is a badass, very motivating!

Hope all is well Ross, sorry I haven't been in here much (or anybody's journal for that matter). Work has been insane this week ~ not that I will complain about that. Will try to catch up here over the weekend MF.

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 Post subject: Re: Rossco's journal
PostPosted: Fri Feb 07, 2014 12:03 pm 
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Batman
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Posts: 1409
Location: Isle of Wight, England
Everything's good thanks James, don't you worry dude, I haven't exactly been chatty recently either and I don't have an excuse whereas you've got loads on your plate with your business and that :p

Booked a week away to Temerife in March!! Panicking slightly as I've had to renew my passport... I've got about 6 weeks before we go away so it should be here in time... Anyone here had experience with renewed passports and how long they take? (Uk preferred)

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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: Rossco's journal
PostPosted: Sat Feb 08, 2014 11:40 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1409
Location: Isle of Wight, England
Today's workout started off great and went downhill very quickly ahha

Pull ups (for triples) with 30 second rest in between sets
X 3 reps
X 3 reps
X 3 reps
X 3 reps
X 3 reps
Last couple of sets were pretty hard, I had some ugly looking reps toward the end haha

Spartan push-ups (fuck these bastard things) 45 second rests
X 20 reps
X 20 reps
X 20 reps
X 10 reps
X 10 reps

Russian twists 45 second rests
X 30 reps
X 30 reps
X 20 reps
X 20 reps
X 20 reps

Chin ups 1 minute rest in between sets
X 6 reps
x 3 reps..
X 3 reps
X 1 rep
X 1 rep..
I just couldn't bring myself high enough... Arms were killing me, major disappointment as I used to be quite good at them.

Crunches 45 second rests
X 30 reps
X 30 reps
X 30 reps
X 30 reps
X 30 reps
Will do them with weight plates from now on

Bench dips, (tricep isolation) 45 second rests
X 20 reps
X 20 reps
X 15 reps
X 15 reps
X 15 reps

Felt sick again during the workout.. I had a full stomach and was sipping through an isotonic drink throughout.

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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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