vegan_rossco Posted January 27, 2014 Author Share Posted January 27, 2014 Yesterday's rest was beautiful...Would have waited until Wednesday to train but I had an opportunity to train in my living room again Bench press 5/3/1 Bench pressWarmups. 3 sets of 40Kg x 5 repsWorking sets:50Kg / 110lbs x 3 reps57.5Kg / 126.5lbs x 3 reps65Kg / 143lbs x (3 or more reps) 12 reps! So easy and could have done more if I had a spotter around! Video included! http://youtu.be/KUED29QvXa8 I didn't do much assistance really, just some work on my arms because I'm reallllly vain... I wanted to do some dips but the spotter catches on my stands have gone missing... Will acquire some more for next week, Tricep kickbacks5 sets- 12.5Kg x 10 reps Bicep concentration curls5 sets- 10Kg x 10 reps Link to comment Share on other sites More sharing options...
esqinchi Posted January 29, 2014 Share Posted January 29, 2014 Nice training over the past few days man. Sorry I've been MIA. For some reason, I'm not getting the email notifications - WTF!?!?!? haha. 95Kg bench??? Damn son, you're to be swol as fuck after that. Is that you over there on the right? You've stolen my quads!! hahaha! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 30, 2014 Author Share Posted January 30, 2014 Hahaha hey Chris! Thanks for the photo hahaha! Yeah I'm hoping I can get my one rep max for bench to 95Kg I think I can do it but I'm gonna hit a few more weeks on 5/3/1 and test after my deload week Hitting squats soon, bright and early! I have the living room to myself again so I'll video the session! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 30, 2014 Author Share Posted January 30, 2014 5/3/1 squats! Great session, still not doing assistance as such, just trying to work some muscle groups a little harder, vanity is involved.. Squats- warm ups, 40Kg x 5 reps, 50Kg x 5 reps, 50Kg x 3 reps Working sets:57.5Kg/126lb x 5 reps67.5Kg/148lb x 5 reps80Kg/176lb x (5 or more) 12! Video included http://youtu.be/7YXNu6piAdA form check is appreciated, not sure if I have the bar in a decent place on my back, and not sure if I'm totally parallel. Then just some simple stuff as additions. Calf raises:80Kg x 15 reps80kg x 15 reps80Kg x 15 reps80Kg x 15 reps Ab crunches with 10Kg plate:X 25 repsX 20 repsX 20 repsX 25 reps And finished with box jumps in the garden, well more step jumps.. Not very high but loads of volume! Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 1, 2014 Author Share Posted February 1, 2014 I feel like shit today, been nursing a stinking cold for the past couple of days and today it felt worse.. Still managed to get training in but it was by no means impressive 5/3/1 military pressWarm ups:20Kg x 5 reps30Kg x 5 reps30Kg x 3 repsWorking sets:35Kg/77lbs x 5 reps37.5Kg/82.5lbs x 5 reps45Kg/100lbs x (5 or more) 12 reps! felt easy too, if it wasn't for the aching from my cold I could have repped at least 2 more. Didn't do much assistance work, just some circus style presses DB circus press27.5Kg/60lbs x 5 reps each arm27.5Kg/60lbs x 5 reps each arm27.5Kg/60lbs x 5 reps each arm27.5Kg/60lbs x 5 reps each arm Thought I would give my shoulders a little extra burn and did an all out set to failure with side raises..5Kg each arm x 30 reps!! Link to comment Share on other sites More sharing options...
esqinchi Posted February 1, 2014 Share Posted February 1, 2014 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 4, 2014 Author Share Posted February 4, 2014 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 difficult45 second rest in between every set, 1:30 rest in between exercisesPush-ups: X 25 repsX 20 repsX 12 repsX 12 repsX 10 reps, the idea was to hit 25-30 each time...ha Chair dips, (high) X 15 repsX 15 repsX 15 repsX 15 repsX 15 reps Wall sits: FUCK THESE!X 30 secondsX 30 secondsX 30 secondsX 30 secondsX 30 seconds Will try and add a couple of seconds each workout Russian twistsX 20 repsX 20 repsX 20 repsX 20 repsX 20 reps Skipped planks and flutter kicks because i don't like them... Good enough reason? Diamond push-ups:X 20 repsX 15 repsX 15 repsX 15 repsX 10 reps Bodyweight squats:X 25 repsX 25 repsX 25 repsX 25 repsX 25 reps There were still 4 more exercises meaning I missed 6 exercises out altogether, despite this, I can barely move.. Bloody great workout! Link to comment Share on other sites More sharing options...
esqinchi Posted February 4, 2014 Share Posted February 4, 2014 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 4, 2014 Author Share Posted February 4, 2014 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 I'll look them up man cheers! I also need to get a removable pull-up bar Link to comment Share on other sites More sharing options...
EdensDemise Posted February 4, 2014 Share Posted February 4, 2014 wall sits? wow! looks tough!do you even use extra weight during pushups? Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 4, 2014 Author Share Posted February 4, 2014 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 Link to comment Share on other sites More sharing options...
esqinchi Posted February 4, 2014 Share Posted February 4, 2014 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 6, 2014 Author Share Posted February 6, 2014 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. CrunchesX 25 repsX 25 repsX 25 repsX 25 repsX 25 reps Dips: (like proper dips not just tricep bench dips) X 10 repsX 10 repsX 10 repsX 10 repsX 10 reps Jump lunges: (these are what took me over the edge and made me feel sick)X 20 repsX 20 repsX 20 repsX 20 repsX 20 reps Elevated/feet up push-ups:X 15 repsX 15 repsX 15 repsX 10 repsX .... 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 Link to comment Share on other sites More sharing options...
esqinchi Posted February 6, 2014 Share Posted February 6, 2014 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 6, 2014 Author Share Posted February 6, 2014 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! Link to comment Share on other sites More sharing options...
esqinchi Posted February 7, 2014 Share Posted February 7, 2014 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 7, 2014 Author Share Posted February 7, 2014 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 trainingI'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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 7, 2014 Share Posted February 7, 2014 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 7, 2014 Author Share Posted February 7, 2014 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 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) Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 8, 2014 Author Share Posted February 8, 2014 Today's workout started off great and went downhill very quickly ahha Pull ups (for triples) with 30 second rest in between setsX 3 repsX 3 repsX 3 repsX 3 repsX 3 repsLast 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 restsX 20 repsX 20 repsX 20 repsX 10 repsX 10 reps Russian twists 45 second restsX 30 repsX 30 repsX 20 repsX 20 repsX 20 reps Chin ups 1 minute rest in between setsX 6 repsx 3 reps.. X 3 repsX 1 repX 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 restsX 30 repsX 30 repsX 30 repsX 30 repsX 30 repsWill do them with weight plates from now on Bench dips, (tricep isolation) 45 second restsX 20 repsX 20 repsX 15 repsX 15 repsX 15 reps Felt sick again during the workout.. I had a full stomach and was sipping through an isotonic drink throughout. Link to comment Share on other sites More sharing options...
esqinchi Posted February 8, 2014 Share Posted February 8, 2014 Holy volume man! You need to find a gym to do this at so you can see the jaws hit the floor haha! Never heard of Spartan pushups, I'll have to look into these. Nice training today man. Also, fuckin so jealous of your trip to the beach - I need that in my life! Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 8, 2014 Author Share Posted February 8, 2014 Ahha I hate the gym so much, some of the stupid shit I've seen and heard over the years.. Christ.. Hahaha Aw man I don't mean to rub it in but I live on an island surrounded by beaches it becomes a huge tourist attraction in the summer though so when it is hot enough to go to the beach it's full of people Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 13, 2014 Author Share Posted February 13, 2014 Sorry for lack of posting, I haven't trained in a while as I've been unwell, its not so bad right now but will definitely hold me back a lot and isn't worth training through.. Link to comment Share on other sites More sharing options...
esqinchi Posted February 13, 2014 Share Posted February 13, 2014 Sorry you are not feeling well mate. Hot soup and rest for you! Given your recent training, I'm sure you are due! Link to comment Share on other sites More sharing options...
AndiMorris Posted February 14, 2014 Share Posted February 14, 2014 How are those pull up bars? I could really do with one for strength building in that area, but I've always thought there would be a high chance of ripping the door frame off. Link to comment Share on other sites More sharing options...
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