vegan_rossco Posted October 4, 2012 Share Posted October 4, 2012 (edited) Soooo I've used this forum kind of on and off for the past couple of years and been lifting on and off too, Thought I may aswell get back into it and post what I get up to! Could use help wherever possible also I'm not sure I've put this in the right place so let me know if I've ballsed this whole thing up! Wednesday 3/10/12. Bodyweight 75Kg.First off I use my colleges gym, it's pretty crap and very crowded so I don't always get a chance to do what I've planned but hey it's free! OHP machine. Couple of light sets to warm up.OHP Dumbbells. (the weight is for each dumbbel) 12.5 Kg x 10 reps15 Kg x 10 reps17.5 Kg x 8 reps20 Kg x 5 reps20 Kg x 5 reps Side raises 10 Kg x 1015 Kg x 8 Lat pull down machine. couple of light sets to warm up.Pull ups x 5chins x 5chins x 3 (I totally suck at these and always feel like a failure afterwards!) Squats! (really enjoyed these but could have VERY easily added more weight, gonna step it up next time just didn't want to get too ahead of myself)40 Kg x 1050 Kg x 1060 Kg x 1070 Kg x 12 (The only problem I had with these was feeling a bit dizzy from the repetitiveness of going up and down over and over again ahha) 5-10 minutes row machine and some stretching. That's all so far I'll be putting up tomorrows workout when I finish college tomorrow, any help/advice is greatly appreciated! Edited February 4, 2014 by vegan_rossco Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 4, 2012 Author Share Posted October 4, 2012 Still unsure of how to post photos but I've attached a recent photo as a file.. Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 5, 2012 Author Share Posted October 5, 2012 Friday 5/10/12 Bodyweight 75 KgSeated press machine (couple of sets to warm up)Dumbbell bench press (weight is for each dumbbell)12 Kg x 10 reps15 Kg x 10 reps17.5 Kg x 10 reps20 Kg x 10 reps22.5 Kg x 10 reps4 sets of machine flys Squats! (been looking forward to this!!)40 Kg x 1260 Kg x 1280 Kg x 12100 Kg x 10110 Kg x 10 Probably could have gone a bit heavier but felt a bit sketchy with balance(then some isolation stuff for arms) So the gym was practically empty today! had a great workout but still have to put up with the trainee college gym instructors that stare at you the whole time! on the plus side I saw a college lecturer doing pistol squats and grunting for half an hour...Ate a shit load today but could have been a bit healthier! post workout meal especially.. it consisted of vegan Sausages x 3, potato waffles x 4 and a whole tin of baked beans.. Adios Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 8, 2012 Author Share Posted October 8, 2012 So it was my 23rd birthday yesterday and I ate waaaaay too much vegan cake! (I'll post a photo in a bit) but today I was totally killing it at the gym!Monday 8/10/12 Bodyweight 76 KgOHP machine (couple of sets to warm upOHP Dumbbells (weight is for each dummbell)15 Kg x 10 reps17.5 Kg x 10 reps20 Kg x 6 reps22.5 Kg x 4 reps Chin ups 5,5,5,2 (to be fair the last two were awful I made stupid faces and noises and barely got above the bar)3 sets of seated rows (machine) Squats, okay so I really didnt enjoy this at all! still feeling it from friday :/70Kg x 12100 Kg x 12110 Kg x 10120 Kg x 7 (at this point I was completely exhausted plus most of the reps were awful form but Ill put it up anyway!) Then some isolation stuff for arms hopefully gonna start deadlifts on wednesday! currently cooking up some sweet potatoes with brown rice and moroccan style veg burgers! Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 8, 2012 Author Share Posted October 8, 2012 and here's the cake my girlfriend made me genius vegan cake maker! Here's a link to my facebook if the pic doesn't show! Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 8, 2012 Author Share Posted October 8, 2012 http://www.facebook.com/photo.php?fbid=10151106304082991&set=a.10150297574482991.340231.710047990&type=1&theater Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 10, 2012 Author Share Posted October 10, 2012 Wednesday 10/10/12 Bodyweight 76 Kg Chest press machine, couple of sets to warm upBarbell bench press, Unfortunately I had to use the smith machine due to overcrowded gym, it felt stiff and sticky plus the bar is so thick so this sucked! :/40 Kg x 10 reps50 Kg x 8 reps60 Kg x 5 reps40 Kg x 10 reps Dips x8 x8 x10 x10 Dumbbell flys10 Kg x 1012.5 Kg x 1015 Kg x 815 Kg x 8 Dumbbell shrugs 15 Kg x 1220 Kg x 1225 Kg x 1230 Kg x 10 Isolation stuff for arms/cooldown/stretch feel free to have a chat with me about.. anything really, would be nice to meet some people on here with the same views as me, I can confidently say I'm the only vegan at my colleges gym and one of the vegans at my college. Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 12, 2012 Author Share Posted October 12, 2012 Friday 12/10/12 Bodyweight 76.5 KgJust got back from the gym which was completely overcrowded as usual.. had to bail on deadlifts once again but hopefully starting on monday! soooooSquats40 Kg x 12 reps60 Kg x 12 reps80 Kg x 12 reps100 Kg x 12 reps120 Kg x 12 reps Lat pull down machine, a few sets to warm upChin ups x5 x5 x5 x3 (I say 3 but it was a dodgy 2 and a half) leg isolation stuff and arm isolation stuff, (leg curls, bicep curls etc) Didn't enjoy today too much the squats totally killed me! Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 Looking great mate, I'll be follwing along !! You have some pretty badass tats haha. Couple of questions... 1) How much of that cake did you eat?2) Any tips on how you can squat that weight for 12 reps?3) Much on for the weekend? Workouts look good, you normally train around 4 x week? Have a great weekend MF. Link to comment Share on other sites More sharing options...
C.O. Posted October 12, 2012 Share Posted October 12, 2012 Cake! Cake! Cake! I wouldn't chant that in public, cake sounds too much like K if you start chanting it people might think you're racist haha. Serious workout routine man. Looks like myself and others are scoping it out and taking some notes to use in our own routines. Thanks for posting. -Dylan Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 Rossco, you and Cown should compare cake recipes hehe... Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 12, 2012 Author Share Posted October 12, 2012 Looking great mate, I'll be follwing along !! You have some pretty badass tats haha. Couple of questions... 1) How much of that cake did you eat?2) Any tips on how you can squat that weight for 12 reps?3) Much on for the weekend? Workouts look good, you normally train around 4 x week? Have a great weekend MF. ahha cheers man! Well between me my girlfriend and a couple of friends we ate the whole thing!as for squats It's on a machine have no idea what its called so haven't posted (hope I haven't come across as dishonest as I didn't think it would make a difference) I'll take a couple of pics or a video to shed some light on the whole thing on monday when I'm next working out, nothing really planned just workworkwork :/ (gyms closed ) how about you dude everything good your end?? oh and I train Monday wednesday and friday may need to change it around as I have taekwondo training on wednesdays (which is why squats are so important) Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 12, 2012 Author Share Posted October 12, 2012 Cake! Cake! Cake! I wouldn't chant that in public, cake sounds too much like K if you start chanting it people might think you're racist haha. Serious workout routine man. Looks like myself and others are scoping it out and taking some notes to use in our own routines. Thanks for posting. -Dylan haha! Unless you chanted in a bakery?? really? I thought it was fairly basic ahha I just do whatever my buddy says for workouts and most of the time it's whatever is free in the gym but thanks dude! Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 You must be taking about a Smith Machine? A little different that regular squats, there's good and bad with the Smith IMO. From a safety point of view it's good; however it doesn't take into account your biomechanics due to the inability of the bar to move forward/back as you would normally track your natural ROM when you squat. That was a long sentence so I hope that makes sense ?! Nah, not much on this weekend. Probably just one gym session then family stuff ~ weather is shit today so that's a bit of a killer. How about yourself? Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 Was going to ask how you got your avatar so big? I seem to be restricted on the dimensions I can have my jpeg? Thanks in advance Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 12, 2012 Author Share Posted October 12, 2012 I promise it's not a smith ahha been warned off of that a long time ago, some guy at our gym claimed it totally screwed up his back, this machine has pads for your shoulders/back and you can either put your feet on the ground like a regular squat or have them sort of at an angle. Was reccomended to me when I didn't have a spotter as it has a mechanism that would save me from being totally crushed if I messed up I'll get a pic on Monday Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 ... oh and feel free to send me a friend request on Facebook. I tried to open you link but it won't let me. If you search Mini Forklift I should come up. Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 12, 2012 Author Share Posted October 12, 2012 I'm not sure dude, put it up last year think I used a photo hosting site like photobucket Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 I promise it's not a smith ahha been warned off of that a long time ago, some guy at our gym claimed it totally screwed up his back, this machine has pads for your shoulders/back and you can either put your feet on the ground like a regular squat or have them sort of at an angle. Was reccomended to me when I didn't have a spotter as it has a mechanism that would save me from being totally crushed if I messed up I'll get a pic on Monday Yeah get a pic, not sure what that could. I'm thinking it could maybe some sort of cambered squat?.. http://train.elitefts.com/wp-content/uploads/2010/04/Mike-Cambered-Bar-Squat.jpg Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 12, 2012 Author Share Posted October 12, 2012 yeah I'm not sure, I knows there's a couple one of them is for hack squats and the one I use is for standard squatting its a lot smaller than that one in the pic Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 15, 2012 Author Share Posted October 15, 2012 Couple of things.. firstly I've decided to try out stronglifts 5x5 and misread inverted rows for barbell rows so ignore the barbell rows below.. secondly I'm very pissed off! obnoxious guy that runs the gym came up to me and basically had a go at me about the programme and said "don't bother if you aren't going to be a powerlifter" and "don't do deadlifts same day as the squats" (which is part of next workouts plan) worst part is that he interupted me half way through squats and didn't shut up for 10 mins or so.. may invest in a power rack and workout from home :/ anyway heres my stronglifts 5x5 so far, I started fairly light barely felt anything on bench ahha Monday 15/10/12Bench40 Kg x5 x5 x5 x5 x5 Squat60 Kg x5 x5 x5 x5 x5 barbell rows30 Kg x5 x5 x5 x5 x5 Couldn't do dips because some bellend decided he would stay on the dip station and chat for twenty fucking minutes.. foul mood :/ps sorry mini didnt take a pic of the squat machine but if you google it its the first one on google images pretty much! Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 17, 2012 Share Posted October 17, 2012 Haha, cheers for the heads up on the squat machine... and you potentially could have looked like a bit of a knob by taking a photo of an empty squat reck. Damn, the guy that runs the gym sounds like a twat. If I had someone talk to me like that I'd tell him not to stress out as this would be my last workout there. Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 18, 2012 Author Share Posted October 18, 2012 Hey mini, the gyms free to use so he clearly doesn't give a shit whether or not I go back :/ Gonna join the gym up the road from me next year, £30 a month and you get to use the pool So I've been rethinking my plan completely and to be honest I don't want to follow stronglifts, not that I don't think it looks great but because my goals are constantly changing.what I'm going for now is higher reps 8-10 with 3 or 4 sets, I'm sticking to the main lifts and basing other exercises and isolation around them whilst trying not to clash certain exercises for example Monday deadlift,pullup plus back stuff. Wednesday squat, military press plus leg and chest stuff, friday Deadlift or pullups, bench and back and chest stuff etc and just mix it up where I see fit!anywhooooo here's yesterdays workout Wednesday 17/10/12 Bodyweight 77Kg (yeaaaaahhhh) chinups x7 x6 x5 x3 tried to force another rep but felt like I would die.. overhead press with dumbbells (the weight is for each dumbbell)15Kg x 817.5Kg x 820Kg x 717.5Kg x 8 (once I get the 20Kgs to 8 reps I'll add some weight to my last set) side raises with dumbbells10Kg x 810kg x 812.5Kg x 8drop sets down to 2.5Kg ooooouuuuuccccchhhhh lat pull down machine (was supposed to use it straight after pullups but some guy was on it for like 20 minutes..3 sets cant remember the weightx8 x8 x9 then some bicep isolation because I felt like it ahha Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 19, 2012 Author Share Posted October 19, 2012 Friday 19/10/12 Bodyweight 77Kg Had to workout from home today so thought it would be a good opportunity to try some things I don't normally do to get my technique perfect..well.. better at least Deadifts: I've never really done them properly so went for a light/ish weight (around 20-35 Kg) and went for high reps, I video'd this to watch my form and I think I have it sorted so I'll go heavy on Wednesday! x12 x12 x10 x10 x10 Dips (weighted): 0 Kg x 10 reps10 Kg x 10 reps15 Kg x 10 reps15 Kg x 10 reps (I physically couldn't fit any more weights into my backpack) Wide grip push ups: x 10 reps+10 Kg x 10 reps+15 Kg x 10 reps+15 Kg x 10 repsknuckle push ups: x 25 reps (triceps were fried at this point so I stopped) Didn't feel like I accomplished much today but it was better than nothing, It's been pissing down with rain all morning and it being my day off I decided not to bother wandering to the gym (wish I had though) ho hum Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 19, 2012 Author Share Posted October 19, 2012 post workout meal!pasta/sweet harissa houmous/spinach + grape juice/brown rice protein powder Link to comment Share on other sites More sharing options...
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