landsleaving Posted November 27, 2013 Share Posted November 27, 2013 30 for ten, that'll be the day!Don't forget to double the sets add 25% plus weight on the lunges if you drop the reps, lol you're going to hate me!!! Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 28, 2013 Author Share Posted November 28, 2013 30 for ten, that'll be the day!Don't forget to double the sets add 25% plus weight on the lunges if you drop the reps, lol you're going to hate me!!!Hahaha oh man I totally do! Although I only added one extra set.. And didn't put the weight up too much.. Il just keep increasing from here So I woke up in the strangest mood.. Had an overwhelming urge to pound the crap out of my punching bag at like 6am.. Didn't have work till 10ish so got in some early morning training. Big warm up, taekwondo drills and lots of punches, almost got it all out of my system.. DB hammer curls- weight is per dumbbell and reps are per arm10Kg x 10 reps10Kg x 10 reps15Kg x 8 reps17.5Kg x 6 repsFinished with a drop set to band curls x 30 ouchhhhhhh Lunges (took some advice and kept reps at 5 per leg which was a lot better! ) 10Kg x 5 reps each leg + superset of calf raises 10Kg x 30 reps10Kg x 5 reps each leg + superset of calf raises 10Kg x 30 reps20Kg x 5 reps each leg + superset of calf raises 20Kg x 30 reps20Kg x 5 reps each leg + superset of calf raises 20Kg x 30 reps25Kg x 5 reps each leg + superset of calf raises 25Kg x 30 repsCalf torture eurghhhhh Ab crunches 5Kg x 20 reps5Kg x 20 reps5Kg x 20 reps10Kg x 30 reps Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 28, 2013 Share Posted November 28, 2013 Sounds like a great way to start the day !! Hey, I think that sometimes what I eat before I go to bed has somewhat of an effect on my mood when I wake up the next day. Some foods give me really dark, messed up dreams whereas other types of food I have some amazing dreams and wake up feeling top of the world. Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 28, 2013 Author Share Posted November 28, 2013 Found a really old and embarrassing photo of me from about 5 years ago.. Thought I would do a little comparison of then and now haha Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 28, 2013 Author Share Posted November 28, 2013 I think you're right there MF and it also depends on what I've watched on tv and stuff.So to anyone confused about my blue roses tattoo shifting sides, it's in the mirror Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 28, 2013 Share Posted November 28, 2013 Yeah I hear you. Don't tend to watch a lot of TV and I try to shut down the laptop at least an hour before I go up to bed. You missing Sainsbury's yet mate? Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 28, 2013 Author Share Posted November 28, 2013 Hell no man! glad to be out of there and getting my career going how's the business mate? Link to comment Share on other sites More sharing options...
mrbear666 Posted November 28, 2013 Share Posted November 28, 2013 alright mate, huge difference in those pics! your arms are twice thesize now! good job Link to comment Share on other sites More sharing options...
maybenot Posted November 28, 2013 Share Posted November 28, 2013 At least you weren't skinny fat, just skinny =) Link to comment Share on other sites More sharing options...
pspforever1 Posted November 28, 2013 Share Posted November 28, 2013 Were you skinny like that when you started this journal? Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 28, 2013 Author Share Posted November 28, 2013 Were you skinny like that when you started this journal? Nah this was when I was 18 so 6 years ago, I only started this journal maybe a couple years ago. I don't have any decent photos of my frame from around then, I wish I had a proper before photo.. Ha nah not skinny fat, I was always stupidly skinny! And cheers mike! I'm still not done though Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 30, 2013 Author Share Posted November 30, 2013 Shoulders today! I slept weird and my back has been feeling a little off all day so I'm skipping rows.. DB overhead press - weight is per dumbbell and reps are per arm.10Kg x 10 reps10Kg x 10 reps15Kg x 10 reps25Kg x 5 reps! Pretty happy with thisDrop set all the way down to 5Kg x 30 reps haha just some shoulder punishmentNext shoulder session I'll go as high as 20Kg, slow and steady Side raises5Kg x 12 reps5Kg x 12 reps10Kg x 12 reps15Kgx 12 crap reps. Shrugs, I don't feel like my traps have increased in size or strength for so long.. To make things worse I can't really put anymore than 22.5Kg on my dumbbells because then I have to use the big weight plates which are too awkward and roll up my sides when shrugging.. Any suggestions for traps would be greatly appreciated 20Kg x 20 reps20Kg x 20 reps22.5Kg x 20 reps22.5Kg x 20 repsDrop set 10Kg x 20 reps I did some plate pinching for forearm work, kept it light to get used to doing them!And that's all for tonight! Planning on sinking some ales tomorrow night, the supermarket where I used to work are having their Christmas party and I've been invited along haha Link to comment Share on other sites More sharing options...
esqinchi Posted November 30, 2013 Share Posted November 30, 2013 Dude, I've got a killer trap exercise right here... Ski Swings Start Position: Dumbbells in each hand, neutral grip, hands at your sides, feet just inside of shoulder width, and knees slightly bent. Execution: Using your entire body, explosively swing the dumbbells out in front of you, and up over your head, as you straighten legs to fully standing (like a deadlift motion). One solitary motion, much like a kettlebell swing. Allow the DB's to swing back down (watch out for your knees!), meanwhile bending knees again, until the DB's reach just behind the waist. Repeat. 3 sets of 15 @ 25lbs. Await DOMS. Here's a diagram, maybe you know her? lol http://www.fitbie.com/sites/default/files/dumbbell-skier-swing-ex_0.jpg I love these, but haven't done them in a while. First time I did them my upper traps were sore for three days. Kind of gave them up after my shoulders started bothering me (thanks to front raises, not these). Nice workout otherwise bro! Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 30, 2013 Author Share Posted November 30, 2013 Wow thanks man! Il give them a try next time will look at so,e YouTube vids to make sure i get the technique right! I don't mind the DOMS buds, just makes me feel like I've done something right haha Link to comment Share on other sites More sharing options...
esqinchi Posted December 2, 2013 Share Posted December 2, 2013 Also, you could try Farmer's Walks if you have the space. Those are fun (I guess), and rock the traps. Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 2, 2013 Author Share Posted December 2, 2013 I don't have the weight for farmers walks mate :/ but I'll work with what I've got Had an easy day at the office today and I've been stoked to train all day!Chest and triceps mainly. DB bench press 10Kg x 12 reps per arm20Kg x 12 reps per arm30Kg x 11 reps per arm! 3 more than last time! Push ups x 20 repsPush ups x 20 reps, I basically fell on my face by the end. Skull crushers 10Kg x 12 reps20Kg x 12 reps20Kg x 12 reps30Kg x 10 reps, will repeat this weight every session until I hit 12 reps Front raises10Kg x 12 reps10Kg x 12 reps15Kg x 12 reps25Kg x 5 reps.. Had the big plates on which made it a bit awkward as I was basically hitting myself in the thighs.. Little bit of grip training and that's all for today! Hopefully training legs after work tomorrow, depending on how tired I am.. Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 4, 2013 Author Share Posted December 4, 2013 Work yesterday was waaaay too intense.. I spent a whole day clearing trees and dragging them.. So when I got home it was xbox with my feet up and no training for me!I did train this afternoon though!Mostly legs with some biceps/abs Hammer curls weight per dumbbell and arm10Kg x 10 reps10Kg x 10 reps15Kg x 8 reps (less reps so I could go further on the lasst set)17.5Kg x 7 reps. Will repeat until I get 8 hahaResistance band curls x 25 reps! Ouch Lunges10Kg x 5 reps each leg10Kg x 5 reps each leg20Kg x 5 reps each leg plus 30 calf raises20Kg x 5 reps each leg plus 30 calf raises30Kg x 5 reps each leg plus 30 calf raises Ab crunches5Kg x 20 reps5Kg x 20 reps10Kg x 20 reps10Kg x 20 repsDropset 0 weight x 20 reps Link to comment Share on other sites More sharing options...
esqinchi Posted December 5, 2013 Share Posted December 5, 2013 Nice lunges man, you'll feel those tomorrow. Plus, dragging logs around a forest sounds like a workout in itself! I wish I lived closer to the countryside so I could get some outside exercise like that! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 6, 2013 Author Share Posted December 6, 2013 Today's training was weird... My girlfriend came in the room to hang out and started training with me hahaha, she's a dancer so was doing squats/lunges and ab stuff but I taught her how to do side raises and shrugs haha.So basically I didn't get as much done as I planned. DB overhead press- weight is per dumbbell and reps are per arm10Kg x 10reps10Kg x 10 reps15Kg x 10 reps20Kg x 10 reps This was a deload, I'm stoked to get up to 30Kg! Side raises-weight is per dumbbell and reps are per arm5Kg x 12 reps5Kg x 12 reps10Kg x 12 reps10Kg x 12 reps DB rows- weight per dumbbell reps are per arm10Kg x 12 reps10Kg x 12 reps20Kg x 12 reps20Kg x 12 reps DB shrugs-weight per dumbbell reps per arm.10Kg x 20 reps10Kg x 20 reps20Kg x 20 reps20Kg x 20 reps Didn't get a chance to try that other trap workout. I didn't wanna try it with the girlfriend present as I wasn't sure what I was actually doing. Also no farmers walks but will get round to those eventually!Bench press tomorrow! I'm stoked! Link to comment Share on other sites More sharing options...
esqinchi Posted December 7, 2013 Share Posted December 7, 2013 Nice workout man. I'm sure you'll be to 30kg for overhead in no time - and that will be HUGE! Sometimes I wish my wife would train with me, but I also love the solitude. I'll have toget back into overhead press to catch up haha! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 7, 2013 Author Share Posted December 7, 2013 Ahha I hope il eventually be able to get the 30Kg DB s up! So today I trained super late!DB chest press- weight per dumbbell reps per arm.10Kg x 12 reps20Kg x 12 reps32.5Kg x 10 reps Press upsX20 repsX20 reps Skull crushersI finally got the form right and jeeeesus they're hard! And totally crush your triceps haha10Kg x 12 reps10Kg x 12 reps20Kg x 12 reps20Kg x 12 reps Front raises10Kg x 12 reps10Kg x 12 reps15Kg x 12 reps25Kg x 10 reps Finished up with some tricep dips!20 reps Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 9, 2013 Author Share Posted December 9, 2013 Went out for my dad's birthday last night to a Chinese restaurant, had never heard of the place before so I was a little worried that there wouldn't be much option for me. I was so wrong! For a starter I had deep fried bean curd with salt and pepper.. Just amazing.. For main I had bean curd with bell peppers and black bean sauce all washed down with a couple of bottles of Tsingtao beer! I love Chinese food!!!! Anyways, today's training was an early one!Legs/biceps/forearms/abs DB bicep hammer curls- weight is per dumbbell and reps are per arm!5Kg x 12 reps10Kg x 10 reps15Kg x 8 reps17.5Kg x 8 reps (had to cheat on the last rep for left arm)Resistant band curls x 25 reps Ab crunches with weight plates5Kg x 20 reps5Kg x 20 reps10Kg x 20 reps10Kg x 20 repsDrop to 0Kg x 30 reps Lunges- reps are for each leg10Kg x 5 reps + 10Kg calf raises x 30 reps10Kg x 5 reps + 10Kg calf raises x 30 reps20Kg x 5 reps + 20Kg calf raises x 30 reps20Kg x 5 reps + 20Kg calf raises x 30 reps32.5Kg x 5 reps + 32.5Kg calf raises x 30 reps Finished with plate pinches and grip trainer! Link to comment Share on other sites More sharing options...
landsleaving Posted December 10, 2013 Share Posted December 10, 2013 Some good training going down here! Keep plugging at it Rossco. I only got the 22's overhead for 8 reps, I'm going to work at this though!! Also, you need more weights and or longer dumbells, don't let your equipment hold you back Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 10, 2013 Author Share Posted December 10, 2013 Some good training going down here! Keep plugging at it Rossco. I only got the 22's overhead for 8 reps, I'm going to work at this though!! Also, you need more weights and or longer dumbells, don't let your equipment hold you back Thanks man Yeah I have the equipment back at my parents house but in my new pad I don't have the space and the floor isn't really strong enough to withstand 200Kg deadlifts may have to join a gym again in the new year but I hate most people in gyms haha Am hitting 22.5kg tonight :0 just stopping for fruit and coffee and will hit them hard! I wanna get 8 at least but really want 10! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 10, 2013 Author Share Posted December 10, 2013 Here's a little photo from my lunch break earlier, jacket potato and beans made on the fire in the middle of the woods Link to comment Share on other sites More sharing options...
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