Get Ripped or Die Trying

That salad looks rad!

What phone do you have? I've got a blackberry and I use it for posting on the forum most of the time

That salad looks rad!

What phone do you have? I've got a blackberry and I use it for posting on the forum most of the time

Just this stupid iPhone 4, which I fucking hate. Typically I wrote my posts from the laptop I used in school.

Nice ab session mate !!

 

Hope you have a great Easter, do you get some time off work?

Thanks mate. No time off for Easter. Hope you and your family have a good holiday though!

Satuday, April 19, 2014:

VERY hungover today. Functioning on low level, hence my short responses above haha. Went out last night for the bachelor party, had myself: seven beers, two manhattans, a shot of tequila, and a shot of jameson. Also had a boatload of fried brussels sprouts, which were awesome. I did train before we went out, so yesterday wasn't a total loss. Here's what I did:

1. BB Bench - 3 x 15 @ 140lbs

2. Bent Over Row - 3 x 15 @ 100lbs

3. DB Pullover - 3 x 15 @ 50lbs

4. Front Squat - 3 x 15 @ 70lbs

5. Single Leg Deadlift - 3 x 15* @ 45 lbs

7. Pullups - 3 x 10

8. EZ Curls - 3 x 15 @ 55lbs

Honestly, I'm going back to bed.

Tuesday, April 21, 2014:

UpperBodyDay

1. BB Bench - 3 x 12 @ 160lbs

2. Delt Raise - 3 x 12 @ 50lbs

3. PullUps 3 Ways (Straight/Neutral/Supinated) - 3 x 10

4. Close Grip Curls - 3 x 12 @ 50lbs

5. Close Grip Bench Press - 3 x 15 @ 100lbs

6. Seated Incline Dumbbell Row - 3 x 12 @ 70lbs

Ahhh felt great to get back in action today having not trained since last Friday. It's always having a few days off that motivate me well since things typically feel more difficult than not. I guess that means there's growth to be had. Full recovery from the bachelor party, including weight gained (2lbs). Tried to do some seated shoulder press, but my left rotator gave me immediate pain. I guess I may have injured it, and it never really held properly. Oh well, I can train shoulders a different way.

So, I have to say that the 80/10/10 thing is going really fucking well. I think it helps that I give myself one night off per week. I tend to really savor those moments, and the clean system keeps me from going way overboard (ignoring last weekend haha). It's really easy for me to eat this way, and I think if someone put a bowl of bread, and a bowl of fruit in front of me, I'd go for the fruit; possibly out of instinct. A huge part of why I like this so much is that I'm no longer restricting myself, and no longer counting calories. I might be able to come up with a general number, but only if I try. It saves me so much time, and I no longer have guilt or stress over thinking I might be overeating. I may even be eating too little!

Legs tomorrow...

Wednesday, April 23, 2014:

Leg Day

1. Sumo Squat - 3 x 10 @ 175lbss

2. DB Squat Clean - 3 x 10 @ 50lbs (need to work on form)

3. Deadlift - 3 x 10 @ 170lbs

4. Lunge Kick - 3 x 12*

5. Bulgarian Split Squat - 3 x 12* @ 70lbs

6. Glute Bridge - 3 x 12 @ 25lbs

Really didn't feel like training just before I got into this, but I'm glad I started because I finished strong. Been overworked at the job these last couple weeks, which has been pretty draining both mentally and physically. I think I might need some time off from work, as it's been about a year since I've had more than a couple days to myself. The weather here is still shitty, so that could also be a factor. High of 40something today... Still had to wear the winter coat, and hat. Might have to go have a drink after work tomorrow, so I might push training to Friday. Anyway, time to put down the rest of this salad! hhaha

Dude! You trained through a hangover? You're mental! ahha I can't bare them I just lay around feeling sorry for myself!

Great that 80/10/10 is working well for you matey, I did a huge fruit and veg shop recently and I think I could do with adding more raw whole foods too

Dude! You trained through a hangover? You're mental! ahha I can't bare them I just lay around feeling sorry for myself!

Great that 80/10/10 is working well for you matey, I did a huge fruit and veg shop recently and I think I could do with adding more raw whole foods too

Ahhha no mate no training through that hangover, I did that stuff the day before, prior to drinking. I have trained through a hangover, on my birthday last year. I even did some lower body work! Not recommended. ahaha. Good for you on getting some fresh foods mate. I'm sure you'll notice a big difference in your overall feeling.

Thursday, April 24, 2014:

Core Day - 2 Rounds

1. Decline Weighted Situp x 12 @ 25lbs

2. Mountain Climbers x 25

3. Side Plank w/ Rotation x 15*

4. Situp Vup x 10

5. Russian Twist x 15 @ 25lbs

6. Decline Reverse Crunch w/ Pulse x 12

7. Side Bend x 20* @ 45lbs

Forgot to log this the other day...

Saturday, April 26, 2014:

Hypertrophy Lift

1. Bench - 3 x 15 @ 145lbs

2. Bent Over Row - 3 x 15 @ 110lbs

3. DB Pullover - 3 x 15 @ 50lbs

4. Angle Lunge - 3 x 12 @ 70lbs

5. Squat Jump - 3 x 12

6. Wide Leg Deadlift - 3 x 12 @ 100lbs

7. Pullups - 3 x 10

8. Front Plate Raise (above head) - 3 x 15 @ 25lbs

9. EZ Curl - 3 x 15 @ 55lbs

Man I love my Saturday training. Buying that gym equipment was just the best idea ever! I don't think I could ever go back to a commercial gym. It's a beautiful day here, so I'm going to get the dog outside for some sunshine. Going out with the Mrs. tonight for some veggie burgers, waffle fries, mac-n-teez (soy cheese), and beers. Excited!

Tuesday, April 29, 2014:

Upper Body + HIIT Day

1. BB Bench - 3 x 12 @ 160lbs

2. Weighted Decline Aussie Pullups - 3 x 12 @ 25lbs

3. High Knees - 3 x 50*

4. Front Raise - 3 x 12 @ 60lbs

5. Lo-Hi Woodchop 1 x 12* @ 35lbs | Incline Row - 2 x 12 @ 70lbs

6. Pushup to Renegade Row - 3 x 12 @ 50lbs (4 pushups, 4 rows per arm w/ 25lb db)

Solid training today. Especially loved the weighted Aussie pullups! Those are no joke. Another thing, I haven't done any renegade rows in forever, and those too are no joke! Going to switch up the routine this week and do more hypertrophy/hiit stuff during the week, and hit things heavier on Saturday... Maybe... I might just stick to the hypertrophy/hiit stuff for a couple weeks.

I tend to feel that stuff way more the next day, so it makes me think I'm spawning more growth. Any ideas?

Wednesday, April 30, 2014:

Leg Day

1. Front Squat - 3 x 15 @ 70lbs

2. Lunge Jumps - 3 x 18

3. Deadlift - 3 x 12 @ 160lbs

4. Bulgarian Split Squat - 3 x 15 @ 60lbs

5. Reverse Lunge - 3 x 12* @ 60lbs

6. Lunge Kicks - 3 x 12*

Leg day.... Surely will feel this tomorrow. Feeling great lately! Still have a ton of energy, and still maintaining weight at 152 no matter how much food I put down. I never knew I could feel so liberated w/ food, after spending roughly two years of very careful oversight on what I consumed. Should have done this years ago! Will train core tomorrow.

I'm glad I like your gym equipment bud! There's nothing quite like being your own boss eh haha I would despise having to go back to a commercial gym, a part of you must miss all of the dickheads and listening to chart music... Haaaaa me neither

Weighted Aussies!! Splendid idea! Do you have a weighted vest?

Yeah mate the thing I miss most about commercial gyms is the tough guy attitude from the members. So, in between sets I give myself dirty looks in the mirror hahaha!

Nah no weighted vest man, I just sat the plate in my lap, put my feet up on the bench, gripped and ripped. They were pretty tough! You should give them a shot. How are things going by the way??

Thursday, May 1, 2014:

Core Day

(2 rounds, rest 30 seconds between)

1. Decline Negative Crunch x 20

2. Side Plank Dips x 15*

3. Mountain Climber x 50*

4. Scissor Legs x 20* | Decline Weighted Situp x 15 @ 25lbs

5. Side Bends x 30* @ 35lbs

6. Bicycle Abs x 50 | Hanging Knee Raise x 15

So, I should have done 3 rounds of this, instead of just the two. Honestly, I got bored. And hungry haha. In fact, I can't seem to get full today. Came home early from work, so maybe that threw my schedule of feedings off. I might even have dinner early tonight, since I feel like I could eat everything in front of me, and then turn around and repeat. At least I got in a little volume up there, so as to not be a total waste. What's really sweet is that I can totally feel a sharp outline of my abs, including obliques, while performing these exercises. Now if I can just figure out how to strip off this little layer of skin-meat-fat.

Weighed in at 152 today, checked body fat at 11%, the entirety of which appears to be kept right on my belly. Dammit.

Resting tomorrow, but doing a little work by carrying stuff all over the house, and out to the dumpster - like a 46" tube tv, a 32" tube tv, a bookcase, some boxes of books, and the like. So much for rest!

Tried a new NZ beer last night, 5.4% so it had a nice kick to it !!

11% and most of your fat is around your belly aye... maybe I should think before I post up photos of delicious beer

Ahhhahhha you fucker! That looks really solid man, and a great looking label! I also like the tag line up there. I'd be down to drink a bunch of those. Thanks for sharing.

You ever read up on what you're drinking? I love to go here sometimes before I buy: http://www.beeradvocate.com/beer/profile/15925/38405/ .

Say... That's an American style beer! No wonder it tasted so great! Lol

I've been using skin calipers, and really trying to measure the same site, the same way, each time. I'm probably off by a couple digits, but to be even close to 10% is a true feat for myself!

Got any tips to cut it down? I've thought about adding more cardio. Don't say cut out beer!

Woah that's low body fat bud! Super proud

I'm gonna go ahead and add an ale photo too..

Sorry not sorry

Only 4.7%?

Shame on you Ross !!

Got any tips to cut it down? I've thought about adding more cardio. Don't say cut out beer!

Yeah, maybe you could look at increasing your cardio slightly and varying the intensity of each session to keep the body guessing.

Cut out beer, WTF? Shit no !!!!

Only 4.7%?

 

Shame on you Ross !!

Ahha don't worry Ross, some of the beers I'm putting down tonight are only 4.2%... Also, some are 9%, some are 12% haha

Saturday, May 3, 2014:

Saturday Shred

1. BB Bench - 3 x 15 @ 145lbs

2. Supinated Row - 3 x 15 @ 110lbs

3. DB Snatch - 3 x 15* @ 25lbs

4. Sumo Squats - 3 x 12 @ 185lbs

5. Burpee - 3 x 12

6. Wide Leg Deadlift - 3 x 12 @ 100lbs

7. Pullups (neutral grip) - 3 x 12

8. Delt Raise - 3 x 12 @ 50lbs

9. Decline DB Bench - 3 x 15 @ 70lbs (last set I tried to do to failure, got to 25 reps, then gave in)

Not going to lie, the burpees, and the pullups, and the delt raises all made me want to hurl. Really shouldn't have had that tiny bit of beer last night. It really messes me up something good. Such is the life of a raw vegan, I guess. Don't think I've hit the sumo squats at 185 before. They were a real bitch. Definitely going to eat to build up some mass today! Speaking of... hahaha lunchtime!

ps. Beer Porn to follow.

Only 4.7%?

 

Shame on you Ross !!

 

LOL

Tuesday, May 6, 2014:

HIT Day

1. Bench - 2 x 5 @ 135lbs, 2 x 6 @ 170lbs; 2:2 count.

2. Row - 2 x 5 @ 90lbs, 2 x 10 @ 140lbs; 4:4 count.

3. Pullups - 2 x 7; 4:4 count.

4. Curls - 1 x 10 @ 40 2:2 ; 2 x 10 @ 70, 2:2 count.

5. Close Grip Bench Press - 2 x 12 @ 90lbs; 2:2 count

6. Fy - 2 x 12 @ 50lbs, 2:2 count.

So this was my first attempt at a HIT Heavy Duty Mike Mentzer style training session. I probably did it all wrong, as I was doing two sets to failure, instead of just one. I did try to focus really hard on form, as well as time under tension. I'm amazed at how fatigued my chest felt after training - like absolute jello. I'd say this took all of 20 minutes, which probably could have been shorter as I was a bit disorganized in getting things together. Hopefully HITRob reads this and can give me some feedback! He's the only other one I've seen train this way hahaha. Not sure I'll stick with it as I really missed the variety; probably shows given my deviation from the recommendations. I will say it is an interesting way to train for sure!

To be honest, I'll probably train legs tomorrow. I don't really see the point in resting my entire body for four days when I've only trained a specific muscle group(s), and did not at all involve the ones I'll be subsequently training. Any argument against?

Tuesday, May 6, 2014:

 

HIT Day

 

1. Bench - 2 x 5 @ 135lbs, 2 x 6 @ 170lbs; 2:2 count.

2. Row - 2 x 5 @ 90lbs, 2 x 10 @ 140lbs; 4:4 count.

 

3. Pullups - 2 x 7; 4:4 count.

4. Curls - 1 x 10 @ 40 2:2 ; 2 x 10 @ 70, 2:2 count.

 

5. Close Grip Bench Press - 2 x 12 @ 90lbs; 2:2 count

6. Fy - 2 x 12 @ 50lbs, 2:2 count.

 

So this was my first attempt at a HIT Heavy Duty Mike Mentzer style training session. I probably did it all wrong, as I was doing two sets to failure, instead of just one. I did try to focus really hard on form, as well as time under tension. I'm amazed at how fatigued my chest felt after training - like absolute jello. I'd say this took all of 20 minutes, which probably could have been shorter as I was a bit disorganized in getting things together. Hopefully HITRob reads this and can give me some feedback! He's the only other one I've seen train this way hahaha. Not sure I'll stick with it as I really missed the variety; probably shows given my deviation from the recommendations. I will say it is an interesting way to train for sure!

 

To be honest, I'll probably train legs tomorrow. I don't really see the point in resting my entire body for four days when I've only trained a specific muscle group(s), and did not at all involve the ones I'll be subsequently training. Any argument against?

hey buddy, good to see someone giving HIT a go! awesome way to train when done right.......a good gauge of if you doing it right is if you feel like or want to do another set then the first one wasnt intense enough i find when i get it just right i feel so sick, my muscles are almost numb feeling and my brain wont function properly for a few minutes......sounds really bad but it works. alot the of HIT way of training is in the mind, it can be quite difficult to actually push yourself that far if your not used to it but when you do learn how its done right you realise how much harder you can push yourself than you have before. hopefully the HIT man Rob will chime in now he has a much better way of putting things than me good luck if you continue with it

oh yeah, i watched someone interviewing dorian yates on youtube, they were saying that you need to do more than one set, his responsewas........"come and train with me, and i can gaurantee you will not want to do another set"