Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Tue Sep 02, 2014 1:56 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 1093 posts ]  Go to page Previous  1 ... 62, 63, 64, 65, 66, 67, 68 ... 73  Next
Author Message
 Post subject: Re: Rossco's journal
PostPosted: Thu Feb 20, 2014 12:01 pm 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
I did the workout in the attached photo with a few changes, I did 20 crunches instead of 15, and switched out side planks for lying leg raises

4 cycles
3 mins rest between cycles
1 min rest between exercises

Cycle 1:
Hanging knee raises x 8 reps
Mountain climbers for 25 seconds
Plank for 25 seconds
Lying leg raises x 15 reps
Half burpees x 7 reps
Crunches x 20 reps

Cycle 2:
Hanging knee raises x 8 reps
Mountain climbers for 25 seconds
Plank for 25 seconds
Lying leg raises x 15 reps
Half burpees x 7 reps
Crunches x 20 reps

Cycle 3:
Hanging knee raises x 8 reps
Mountain climbers for 25 seconds
Plank for 25 seconds
Lying leg raises x 15 reps
Half burpees x 7 reps
Crunches x 20 reps

Cycle 4:
Hanging knee raises x 8 reps
Mountain climbers for 25 seconds
Plank for 25 seconds
Lying leg raises x 15 reps
Half burpees x 7 reps
Crunches x 20 reps

I've never done a workout exclusive to training abs so this was a real nice change!
I plan to change lying leg raises for Russian twists or something else that will target my obliques.

I've been changing the way I eat recently, keeping calories low throughout the day whilst I'm busy doing things and working out to burn off fat and then having more calories around and after dinner time
to (hopefully) anabolise and build muscle whilst I rest and sleep. Please correct me if I'm full of shit but I always figured that this would work haha, seems to be paying off and my sickness has almost completely gone so I'm going to train more frequently now, full body tomorrow! Bring it on!


Attachments:
image.jpg
image.jpg [ 169.6 KiB | Viewed 620 times ]

_________________
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
Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Thu Feb 20, 2014 12:39 pm 
Offline
Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Nice dude! You should also plan on being sore as fuck tomorrow haha! You can target your obliques with side raises, or side plank + oblique crunch. Anything requiring a transverse movement (side to side) will engage the obliques. Here's a couple vids:

- Put a weight in your hand, dammit!

- Side Plank w/ Rotation

- Side Plank Dips

Or one that I really love, but couldn't find a vid for, is the side plank toe touch. Basically, hold a side plank, with your top arm extended so that your elbow is at your hear, bring the top leg knee up, while simultaneously bringing your top elbow down to meet your knee. If that doesn't make sense, I can post a video for execution purposes. I love my core days man. Don't forget to add some lower back work in there, like the back crunch... Lie the top half of your body on the bench, with your knees on the floor (so, bent over) and drive your feet into the air, and toward the back of your head. Similar to back extensions, but I doubt you have a back extension thing at your house (and who would, honestly?).

Have a good night buddy!

_________________
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Fri Feb 21, 2014 7:33 am 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
Cheers for the links bud! I always liked the bar twist that you do standing up, can't remember what it's called,
Anyways, no soreness at all this morning haha! Going to train in a few minutes, full body!!

_________________
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


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Fri Feb 21, 2014 9:22 am 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
I did the workout in the attached photo, switched hanging leg raises out for calf raises
It was too easy.. I was half tempted to add more cycles in but didn't have the available time, barely broke a sweat :/

3 cycles, 4 min rest between cycles, 1 min rest between exercises.

Cycle 1:
Chin ups x 3 reps
Wall sit for 30 seconds
Bench dips x 12
Squats x 8 reps
Push ups x 8 reps
Pull ups x 2 reps
Calf raises x 30 reps
Decline push-ups x 7 reps

Cycle 2:
Chin ups x 3 reps
Wall sit for 30 seconds
Bench dips x 12
Squats x 8 reps
Push ups x 8 reps
Pull ups x 2 reps
Calf raises x 30 reps
Decline push-ups x 7 reps

Cycle 3:
Chin ups x 3 reps
Wall sit for 30 seconds
Bench dips x 12
Squats x 8 reps
Push ups x 8 reps
Pull ups x 2 reps
Calf raises x 30 reps
Decline push-ups x 7 reps


Attachments:
image.jpg
image.jpg [ 227.38 KiB | Viewed 606 times ]

_________________
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
Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Sun Feb 23, 2014 1:16 pm 
Offline
Elephant
User avatar

Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
Ross i leave this place for a few days cuz of internet problems and when i come back youve gone all body weighty trainy on me! only messing mate hows it going? sounds like a hard work! hope things are ok in the the isle of wight :D

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Sun Feb 23, 2014 4:02 pm 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
mrbear666 wrote:
Ross i leave this place for a few days cuz of internet problems and when i come back youve gone all body weighty trainy on me! only messing mate hows it going? sounds like a hard work! hope things are ok in the the isle of wight :D

Hahaha it's good fun dude! Plus it really suits my cutting :) will obvs return to deadlifts etc eventually but I love the challenge of doing these kind of workouts :)
All good here dude! How's things in wales? Been up to much?

Had to take an extra rest day from being so busy... Really hoping to try out another workout tomorrow after work though :)

_________________
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


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Mon Feb 24, 2014 1:28 pm 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
I did the workout in the attached photo,
I switched Aussie pull-ups/ inverted rows for double crunches, and through out doing jumping jacks...

Managed 5 cycles, 2 mins between cycles and 30 second rest between exercises

Cycle 1:
Incline push ups x 15 reps
Max plank, 30 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 6 reps
Double crunches x 15 reps

Cycle 2:
Incline push ups x 15 reps
Max plank, 30 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 6 reps
Double crunches x 15 reps

Cycle 3:
Incline push ups x 15 reps
Max plank, 30 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 6 reps
Double crunches x 15 reps

Cycle 4:
Incline push ups x 15 reps
Max plank, 20 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 5 reps
Double crunches x 15 reps

Cycle 5:
Incline push ups x 15 reps
Max plank, 20 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 4 reps
Double crunches x 15 reps

Had to go outside to cool off hahaha!


Attachments:
image.jpg
image.jpg [ 94.25 KiB | Viewed 575 times ]

_________________
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
Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Mon Feb 24, 2014 1:30 pm 
Offline
Elephant
User avatar

Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
vegan_rossco wrote:
mrbear666 wrote:
Ross i leave this place for a few days cuz of internet problems and when i come back youve gone all body weighty trainy on me! only messing mate hows it going? sounds like a hard work! hope things are ok in the the isle of wight :D

Hahaha it's good fun dude! Plus it really suits my cutting :) will obvs return to deadlifts etc eventually but I love the challenge of doing these kind of workouts :)
All good here dude! How's things in wales? Been up to much?

Had to take an extra rest day from being so busy... Really hoping to try out another workout tomorrow after work though :)




i bets its fun mate, looks pretty damn hard though! all good here too mate thanx, not been uoto much really eating and training nothing exciting to be honest! cant wait for the summer this winter is really getting on my tits now :lol:

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Tue Feb 25, 2014 1:39 pm 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
Ahha ditto man :) I've got a week in tenerife booked for next month! Desperately cutting now to look good by the pool 8) ahha I'm not that vain honest.

Was planning on getting an ab session in today but after a reaaaaallly hard day at work today I really don't feel up to it! Plus my throat and chest are so awful today..
Maybe tomorrow!

_________________
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


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Tue Feb 25, 2014 2:14 pm 
Offline
Elephant
User avatar

Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
vegan_rossco wrote:
Ahha ditto man :) I've got a week in tenerife booked for next month! Desperately cutting now to look good by the pool 8) ahha I'm not that vain honest.

Was planning on getting an ab session in today but after a reaaaaallly hard day at work today I really don't feel up to it! Plus my throat and chest are so awful today..
Maybe tomorrow!



haha the good ol holiday cut! think im going to stick to a lifelong bulk :lol: have a good week boss.

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Wed Feb 26, 2014 5:12 am 
Offline
Manatee
User avatar

Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
mrbear666 wrote:
haha the good ol holiday cut! think im going to stick to a lifelong bulk :lol: have a good week boss.


Ha me too! I desperately need the bulk. Can't seem to get above 70kg at the moment, but I'll get there I'm sure.

_________________
Facebook
Twitter
Tumblr (training, beer brewing and vegetable growing log)
Image
My bands:
Extreme Noise Terror (hardcore punk)
Desecration (death metal)


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Wed Feb 26, 2014 2:06 pm 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
absolutely crushed today's training ;)

Had a really long training day at work and was desperate to get home and workout!

I trained chest, (for some reason I can't save th photo of the workout)

4 cycles- 3 minute rest in between cycles- 30 second rest in between exercises.

Cycle 1:
Wide push ups x 10 reps
Close push ups x 10 reps
Decline push ups x 8 reps
Regular push ups x 10 reps
Dips x 5 reps
Incline push ups x 15 reps
Left out push up hold, because my triceps were too sore, I still consider myself to be lower than beginner with calisthenics which is why I always make the workout slightly easier for myself haha

Cycle 2:
Wide push ups x 10 reps
Close push ups x 10 reps
Decline push ups x 8 reps
Regular push ups x 10 reps
Dips x 5 reps
Incline push ups x 15 reps

Cycle 3:
Wide push ups x 10 reps
Close push ups x 10 reps
Decline push ups x 8 reps
Regular push ups x 10 reps
Dips x 5 reps
Incline push ups x 15 reps

Cycle 4
Wide push ups x 10 reps
Close push ups x 10 reps
Decline push ups x 8 reps
Regular push ups x 10 reps
Got interrupted by the mrs talking to me about stuff for a couple minutes... So I thought I would just finish up with dips to failure, so
Dips x 20 reps! Absolute killer!

_________________
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


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Wed Feb 26, 2014 7:25 pm 
Offline
Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 566
Location: Chicago, IL, USA
Nice work up there mate! Sorry I've been absentee on your progress. Not getting the alerts for some reason. Took another look at that page you've been going off of, and it looks pretty serious. Lots of volume, and many different exercises. Good find! I think I've seen those guys on youtube before. They are crazy ripped! Hope you and the Mrs. are well.

_________________
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Thu Feb 27, 2014 3:18 am 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
Decided. To take up the challenge of trying a medium workout on the madbarz website.. Eurghhhhh it was so hard..
Picture is attached. I only managed 3 out of the 5 cycles and had to skip the jump rope because... I don't have a jump rope...

Anyways

Cycle 1:
Star toe-touch sit ups x 15 reps each side
Knee hugs x 15 reps
Bike crunches x 50 reps
V sit ups x 10 reps
Crunches x 30 reps
Lying leg raises x 20

Cycle 2:
Star toe-touch sit ups x 15 reps each side
Knee hugs x 15 reps
Bike crunches x 50 reps
V sit ups x 10 reps
Crunches x 30 reps
Lying leg raises x 20

Cycle 3:
Star toe-touch sit ups x 15 reps each side
Knee hugs x 15 reps
Bike crunches x 50 reps
V sit ups x 10 reps
Crunches x 30 reps
Lying leg raises x 20

This is all I could manage... Ahhhh we'll il stick to the beginner workouts for now :D


Attachments:
image.jpg
image.jpg [ 114.59 KiB | Viewed 531 times ]

_________________
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
Top
 Profile  
 
 Post subject: Re: Rossco's journal
PostPosted: Sat Mar 01, 2014 4:29 am 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
I did the workout in the attached photo! Trained first thing with nothing but a black coffee!
Couldn't do Aussie pull ups so left them out!
4 cycles- 3 minutes between cycles- 1 minute between exercises.

Cycle 1:
Pull ups x 3 reps
Negative chin ups x 4 reps
Wide grip pull ups x 3 reps
Regular chin ups x 4 reps

Cycle 2:
Pull ups x 3 reps
Negative chin ups x 4 reps
Wide grip pull ups x 3 reps
Regular chin ups x 4 reps

Cycle 3:
Pull ups x 3 reps
Negative chin ups x 4 reps
Wide grip pull ups x 2 and a half reps
Regular chin ups x 4 reps

Cycle 4:
Pull ups x 3 reps
Negative chin ups x 4 reps
Wide grip pull ups x 1 rep + 3 negatives
Regular chin ups x 2 reps + 4 negatives

The negatives were what really gave me a pump and made me feel like I had worked hard! I also tried a few reps of just keeping myself in a contracted position, my arms are so numb now!

Still I didn't feel like I had done enough so I tried out doing high decline push ups to work towards hand stand push ups.


Attachments:
image.jpg
image.jpg [ 84.12 KiB | Viewed 511 times ]

_________________
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
Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 1093 posts ]  Go to page Previous  1 ... 62, 63, 64, 65, 66, 67, 68 ... 73  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: Yahoo [Bot] and 6 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group