vegan_rossco Posted November 12, 2013 Author Share Posted November 12, 2013 I had to train as quick as possible last night and get it over with :/ despite being super pumped for it! Anyway I decided to superset my side raises and shrugs together and miss out dumbbell rows. Weight shown is per arm and per dumbbell/plateDB overhead press10Kg x 10 reps10Kg x 10 reps15Kg x 10 reps20Kg x 10 reps easy Side raises, did these fairly slow with as best form as possible.5Kg x12 reps5Kg x 12 reps10Kg x 8 reps10Kg x 8 reps Shrugs, super high reps to obliterate my traps! 10Kg x 25 reps10Kg x 25 reps10Kg x 25 reps10Kg x 25 reps That's all I had time for we've got guests over tonight so it's doubtful I can train today..Will try and fit In chest tomorrow! Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 14, 2013 Author Share Posted November 14, 2013 Had what was supposed to be a few days rest but actually turned into a very active few days at work..Tuesday we had to go into a copse woodland because some conifer trees where blocking all light in the area and killing any other plants around it including some ancient oaks.We cut half a dozen of them down and chopped up what was felled to use in a community project. There's a couple of photos attached. Wednesday I spent the day with an elderly group of conservationists that were clearing a hedgerow because it was growing through the trees next to it amd choking them, we put all the waste material into a skip which I ended up climbing into to compress the materials... No picture of that yet I'm afraid hahaha. Am training chest in a couple of hours as I don't need to go into work until the afternoon! Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 14, 2013 Author Share Posted November 14, 2013 Chest and triceps! Weight is per arm and dumbbell for bench and flysDB bench press10Kg x 12 reps15Kg x 12 reps15Kg x 12 reps25Kg x 12 reps, this was a tiny bit difficult. It's weird how 50Kg on a barbell would be a warmup for bench yet when transferred into dumbbells it becomes a very different lift. DB flys5Kg x 12 reps10Kg x 12 reps15Kg x 12 reps20Kg x 10 reps Skull crushers15Kg x 12 reps15Kg x 12 reps20Kg x 12 reps22.5Kg x 12 repsI experienced some elbow discomfort during the last two sets, will gladly except any alternative dumbbell tricep exercises! Front raises10Kg plate x 12 reps10Kg plate x 12 reps15Kg x 12 reps20Kg x 12 reps Good session! Now I've gotta go do a talk at a school and show some bats Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 16, 2013 Author Share Posted November 16, 2013 Trained directly after work which sucked a bit.. Biceps/forearms + legs/abs DB hammer curls, I went for slightly lower reps to get more weight in. Weight and reps are per arm10Kg x 10 reps10Kg x 10 reps15Kg x 10 reps, just aboutConcentration curls to finish up. 15Kg x 7 reps DB front squats,, now this sucked. I had a real tough time keeping the weight to my shoulders/chest when squatting. It's so ,much heavier when you have the weight out in front of you. 30Kg x 12 reps40Kg x 10 reps.Decided to go down to a couple of weight plates instead.20Kg x 12 reps20Kg x 12 reps Body weight lunges and ab crunchesLunges x 5 each legAbs crunches x 20 repsLunges x 5 each legAbs crunches x 20 repsLunges x 5 each legAbs crunches x 20 reps Pretty annoyed tbh.. Link to comment Share on other sites More sharing options...
esqinchi Posted November 17, 2013 Share Posted November 17, 2013 I used to train after work after my old job, usually at 6:45pm, and absolutely hated the schedule. It was always crowded at the gym, and just too damn late in the day. Do you like using creatine? I tend to hold water easily, so I've been hesitant to start. Was this your experience? Link to comment Share on other sites More sharing options...
Synny667 Posted November 17, 2013 Share Posted November 17, 2013 Lookin good man!!! Popping by to say hi and check in on ya Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 17, 2013 Author Share Posted November 17, 2013 I used to train after work after my old job, usually at 6:45pm, and absolutely hated the schedule. It was always crowded at the gym, and just too damn late in the day. Do you like using creatine? I tend to hold water easily, so I've been hesitant to start. Was this your experience? Yeah it tends to be when I train unless I'm blessed with a day off.. I use creatine mate yeah, probably a little more than is recommended, I didn't care for it before but I've noticed it helps a bit and every little helps you should try it out and see how it goes! Hey Synny! Where the hell have you been? Link to comment Share on other sites More sharing options...
Synny667 Posted November 17, 2013 Share Posted November 17, 2013 Oh been around. Between sleeping, training and work I am lucky to find time for me lol. I pop in as often as I can though love the pics Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 18, 2013 Author Share Posted November 18, 2013 So I'm in Birmingham for a work conference, got to the hotel and had dinner and was planning on using their gym... It's a small room with a few running machines and an overhead pressing machine.. Just gonna chill in my room and watch tv. Training tomorrow night when I get back home :/ Link to comment Share on other sites More sharing options...
AndiMorris Posted November 19, 2013 Share Posted November 19, 2013 You look strong in that last pic. Your job seems amazing too, excellent that you spend your time helping people and animals. Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 19, 2013 Author Share Posted November 19, 2013 Thanks andi Got back to the island a few hours ago and even after 5 ish hours of traveling I was desperate to train! I had an awesome time in Birmingham at my work conference, met John craven.. Tbh I didn't even know who he was.. He used to present newsround and countryfile in the UK...anyways a vegan cake company was hired for the day as a fair few people were intolerant to dairy at the event.. Not gonna complain aha! Will post a pic later on! Anyways! Mostly back and shoulders Overhead press - weight is per dumbbell and reps are per arm10Kg x 12 reps10Kg x 12 reps15Kg x 10 reps22.5Kg x 8 reps ( was kinda hoping to hit 10.. Maybe next time) Side raises - weight is per dumbbell and reps are per arm5Kg x 12 reps5Kg x 12 reps7.5Kg x 12 reps10Kg x 12 reps Dumbbell rows - weight is per dumbbell and reps are per arm20Kg x 12 reps20Kg x 12 reps22.5Kg x 12 reps22.5Kg x 12 repsI know I can go a lot heavier on these, but i think it's important I get the technique right so that I don't totally fuck up my back. Dumbbell shrugs - weight is per dumbbell and reps are per arm10Kg x 20 reps10Kg x 20 reps25Kg x 12 reps25Kg x 12 reps That's all for tonight, if I get a chance il get a sneaky chest session in tomorrow! Link to comment Share on other sites More sharing options...
esqinchi Posted November 20, 2013 Share Posted November 20, 2013 Good training man! You ever try your shoulder press as Arnold Press? I like to do them standing up, with my feet staggered. Can't lift as much weight that way, but they hit pretty hard. Also, the fat kid in me says he wants that vegan cake Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 20, 2013 Author Share Posted November 20, 2013 I used to do Arnold presses, maybe il add in a set next time Haha oh man it was so good!! It got completely squished on the train so it's just a mushy goo of deliciousness Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 20, 2013 Author Share Posted November 20, 2013 Today was crazy at work, torrents of rain.. Mostly chest and triceps DB bench press - weight is per dumbbell and reps are per arm10Kg x 12 reps10Kg x 12 reps15Kg x 10 reps27.5Kg x 8 reps this was killer! No flys. Skull crushers10Kg x 12 reps20Kg x 12 reps20Kg x 12 reps25Kg x 12 repsAll of these sets were supersetted with Front raises10Kg x 12 reps15Kg x 12 reps15Kg x 12 reps20Kg x 12 reps Gonna play some COD:Ghosts and stuff my face now.. Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 21, 2013 Author Share Posted November 21, 2013 Weird session today, kinda sleepy and wasn't in the mood but I've got a busy weekend coming up so needed to get it done today! Biceps/forearms , legs and abs DB bicep curls - weight is per dumbbell reps are per arm10Kg x 10 reps10Kg x 10 reps15Kg x 10 reps15kg x 10 reps (had to cheat on last rep with left arm) Forearm curls... Saw these on YouTube and thought why not..2.5kg x 15 reps 5Kg x 15 reps10Kg x 12 reps10Kg x 12 repsSeemed almost pointless tbh.. Il stick to grip trainer and plate squeezing from now on Lunges10Kg x 10 reps each leg10Kg x 10 reps each leg20Kg x 10 reps each leg20Kg x 10 reps each legThe weight isn't an issue, it's my cardiovascular health holding me back on lunges. Supersetted with calf raises10Kg x 30 reps10Kg x 30 reps20Kg x 30 reps20Kg x 30 reps Ab crunches W/ 5Kg plate x 20 reps x 20 repsW/ 5Kg plate x 20 reps x 20 repsW/ 5Kg plate x 20 reps x 30 repsW/ 5Kg plate x 20 reps x 30 reps Link to comment Share on other sites More sharing options...
mrbear666 Posted November 21, 2013 Share Posted November 21, 2013 nice mate, you seem to be getting on well with the home training!? Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 22, 2013 Author Share Posted November 22, 2013 Hell yeah mike! I'm loving the home training there's so much freedom. So I'm feeling a little down today, my old taekwondo group have just been in the local paper for winning a bunch of national medals and it really made me miss the sport. I'm going to seriously consider training there again soon, I miss everyone there too.. Link to comment Share on other sites More sharing options...
esqinchi Posted November 22, 2013 Share Posted November 22, 2013 Nice sets man, really jealous of the home training. Wish I had a set of plates to pick up, but haven't found a place to get that stuff cheap enough. Haha your thoughts on forearm curls had me busted as I saw this dude at the gym take up an entire bench, and barbell doing those with 5lb plates on the ends. I was thinking "hey dickhead, just use dumbbells and stand over there in the corner!" Those Farmer Carry's I've been doing lately really test grip strength, and upper trapezius as well. You ever try the offset hang from the pullup bar, using a towel? Seems legit. I practiced taekwondo a little when I was a kid, but not enough to remember much. I've thought about getting into Jeet Kune Do, mostly because of how badass it looks (and Bruce Lee), but it seems like a tremendous undertaking and I don't think I have the time (or cash). Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 22, 2013 Author Share Posted November 22, 2013 Haha yeah I've heard about the towel trick but I don't have access to a pull up bar currently :/ Dude don't even get me started on people doing stupid shit in the gym hahaha I've seem some pretty incredible fails and heard even worse.. Especially at my old college gym. It was unbearable..Well amazon are pretty good in terms of prices man. I splashed out on a huge Olympic barbell set up back when I lived with my parents but now I'm with my girlfriend in a much smaller house I decided to just get a pair of dumbbell handles and use all my old plates. The handles cost me about £50 with is probably 80/90 bucks? Jeet kune do sounds like an awesome idea! I don't have access to any cool martial arts where I live, the options are taekwondo, karate, Brazilian jujitsu and boxing :/ Link to comment Share on other sites More sharing options...
esqinchi Posted November 23, 2013 Share Posted November 23, 2013 Haha yeah I've heard about the towel trick but I don't have access to a pull up bar currently :/ Dude don't even get me started on people doing stupid shit in the gym hahaha I've seem some pretty incredible fails and heard even worse.. Especially at my old college gym. It was unbearable..Well amazon are pretty good in terms of prices man. I splashed out on a huge Olympic barbell set up back when I lived with my parents but now I'm with my girlfriend in a much smaller house I decided to just get a pair of dumbbell handles and use all my old plates. The handles cost me about £50 with is probably 80/90 bucks? Jeet kune do sounds like an awesome idea! I don't have access to any cool martial arts where I live, the options are taekwondo, karate, Brazilian jujitsu and boxing :/ See mate, that's what I'm talking about. I should look into that. We are in the process of buying a house, which will hopefully have a decent basement that I can turn into a gym. First up on the order is a solid rack/bench setup. I'll look at Amazon, thanks for the tip. Have a good weekend bro. Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 26, 2013 Author Share Posted November 26, 2013 A basement gym sounds incredible mate! So I had a pretty mental weekend.. Last ever shift at my weekend job I got covered in flour by my colleagues... I went out for a few drinks on the Saturday night and have only just recovered.. I've got a busy day of work this week at the new job but il get some training in here and there! Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 26, 2013 Author Share Posted November 26, 2013 Work was pretty cool today, I was coordination support on a conservation project and was a young persons mentor for out of work teenagers, everyone was awesome and the weather was perfect, but I'm knackered..A big cup of coffee and a cheeky banana and I was ready to go!! weight is per dumbbell and reps are per arm on every exercise DB overhead press10Kg x 10 reps10Kg x 10 reps22.5Kg x 10 reps! Fuck yeah!22.5Kg x 8 reps plus a 10 second hold above my head Side raises5Kg x 12 reps5Kg x 12 reps7.5Kg x 12 reps12Kg x 12 reps DB rows20Kg x 12 reps supersetted with DB shrugs 20Kg x 12 reps20Kg x 12 reps supersetted with DB shrugs 20Kg x 12 reps20Kg x 12 reps supersetted with DB shrugs 20Kg x 12 reps25Kg x 12 reps Shrugs 25Kg x 12 reps Link to comment Share on other sites More sharing options...
esqinchi Posted November 27, 2013 Share Posted November 27, 2013 Nice lifts man, especially the overhead press. Haven't been doing those much myself, so I doubt I could manage 22.5kgs (50lbs, right?). Hey, what makes a banana cheeky? It's cool that you are helping young people. I think that many of them are misguided, usually by poor/absent parenting. It's a very serious problem here in the States. Many of them have no work ethic, or major entitlement issues. Good stuff man, I'm sure they can learn a lot from someone like you. Link to comment Share on other sites More sharing options...
landsleaving Posted November 27, 2013 Share Posted November 27, 2013 Good stuff on the OHP, I'm going to give the 22s a go this week, good motivation On the lunges try doing sets of 5 per leg or doing a set per leg and then racking the weight and get a few breaths and go again. If you are doing 10 reps for each leg then that is 20 reps on the core! Alternatively you could just keep going at them and adapt! Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 27, 2013 Author Share Posted November 27, 2013 Good stuff on the OHP, I'm going to give the 22s a go this week, good motivation On the lunges try doing sets of 5 per leg or doing a set per leg and then racking the weight and get a few breaths and go again. If you are doing 10 reps for each leg then that is 20 reps on the core! Alternatively you could just keep going at them and adapt!Never thought of it that way mate, good idea i'll definitely stick to 5 per leg from now on Race you to 30s on ohp? Nice lifts man, especially the overhead press. Haven't been doing those much myself, so I doubt I could manage 22.5kgs (50lbs, right?). Hey, what makes a banana cheeky? It's cool that you are helping young people. I think that many of them are misguided, usually by poor/absent parenting. It's a very serious problem here in the States. Many of them have no work ethic, or major entitlement issues. Good stuff man, I'm sure they can learn a lot from someone like you.It's about 50lbs per arm mate yeah I'm proper pleased with my ohp! Yeah the young people I work with aren't that much younger than me (im 24) which is terrifying considering most of them live in hostels and some have even lived on the streets, it's shocking thinking that wealthy countries that we live in still have homeless teenagers :/ anyways I run a little Facebook page to promote the group, it's not very big but it's only just been made really https://www.facebook.com/pages/Green-Army-Isle-Of-Wight/589719694422442 Training was odd today, I woke up with shoulder DOMS which made bench press and front raises dreadful! DB bench press - weight is per dumbbell and reps are per arm10Kg x 10 reps20Kg x 10 reps30Kg x 1 rep.. Soon realised it was 35Kg which was why I couldn't budge it.. Haha30Kg x 8 dodgy reps. Will repeat this weight next chest session when I don't have bad DOMS..Press ups to finish x 25 reps Skull crushers10Kg x 12 reps20Kg x 12 reps20Kg x 12 reps27.5Kg x 12 reps Front raises. These sucked from the shoulder DOMS so I kept it fairly light10Kg x 12 reps10Kg x 12 reps15Kg x 12 reps15Kg x 12 reps Managed to wrangle a day off today so I'm gonna spend some time with the girlfriend! Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now