vegan_rossco Posted December 10, 2013 Author Share Posted December 10, 2013 DB rows - weight is per dumbbell and reps are per arm10Kg x 12 reps10Kg x 12 reps20Kg x 12 reps22.5Kg x 12 reps DB overhead press - weight is per dumbbell reps are per arm10Kg x 10 reps10Kg x 10 reps15Kg x 10 reps22.5Kg x 10 reps! Even felt like I still had a couple in the tank Side raises - weight per dumbbell reps per arm5Kg x 12 reps5Kg x 12 reps10Kg x 12 reps12.5Kg x 12 reps Shrugs20Kg x 20 reps20Kg x 20 reps30Kg x 20 reps + minute long farmers walk30Kg x 20 reps + minute long farmers walk I feel great after this! Will definitely take tomorrow off as a rest day Link to comment Share on other sites More sharing options...
esqinchi Posted December 11, 2013 Share Posted December 11, 2013 Damn son look at all that volume! Nice work on the DB press those are some pretty big numbers. And I see you're rocking the farmer's walk - nice! I bet your traps will be screamin' tomorrow. Great stuff! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 11, 2013 Author Share Posted December 11, 2013 Thanks man yeah the farmer walks were cool! I just need to do the. With a lot more weight! not feeling the soreness just yet... Does anyone have Instagram? I just made an account! give us your usernames or whatever.. Link to comment Share on other sites More sharing options...
AndiMorris Posted December 11, 2013 Share Posted December 11, 2013 Nice work!! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 12, 2013 Author Share Posted December 12, 2013 Really wasn't in the mood to train today but did anyway. DB bench press12.5Kg x 10 reps20Kg x 10 reps35Kg x 5 reps.. A little disappointing 25Kg x 16 reps (failure) Push ups x 25 reps Skull crushers10Kg x 12 reps10Kg x 12 reps25Kg x 10 reps Did some front raises and dips too but already forgotten ahha Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 14, 2013 Author Share Posted December 14, 2013 Trained legs/biceps/abs Bicep hammer curls - kept the weights the same as last time- weights are per dumbbell reps are per arm5Kg x 12 reps10Kg x 10 reps12.5Kg x 10 reps17.5Kg x 8 reps (no cheats) Lunges- per leg10Kg x 5 reps10Kg x 5 reps20Kg x 5 reps20Kg x 5 reps35Kg x 5 reps SquatsBody weight x 15 reps + superset of calf raises x 30 reps10Kg plate x 15 reps + superset of calf raises x 30 reps15Kg plate x 15 reps + superset of calf raises x 30 reps Ab crunches with weight plates5Kg x 20 reps5Kg x 20 reps10Kg x 20 reps10Kg x 20 reps + drop set of body weight x 20 reps A little better I suppose! Link to comment Share on other sites More sharing options...
esqinchi Posted December 14, 2013 Share Posted December 14, 2013 You're killing it with those lunges mate! Nice work! Sorry I've been MIA - you can read about that in my post. Nice work on the curls too - motivating me to work arms more haha! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 14, 2013 Author Share Posted December 14, 2013 You're killing it with those lunges mate! Nice work! Sorry I've been MIA - you can read about that in my post. Nice work on the curls too - motivating me to work arms more haha!Posted on your log mate Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 16, 2013 Author Share Posted December 16, 2013 Very short training today, ohp took a lot out of me and I just don't have the patience to get a thorough workout In today. Overhead press - weight per dumbbell reps per arm10Kg x 12 reps10Kg x 12 reps15Kg x 10 reps25Kg x 9 reps! Fucking nailed it! 4 rep improvement, saying that the last two reps were ugly! DB rows , weight is per dumbbell and reps are per arm10Kg x 12 reps15Kg x 12 reps15Kg x 12 reps25Kg x 12 reps That's all for today.. It's likely that il train tomorrow! I'm thinking of taking a fair bit of time off for the Christmas period but I'll see how I feel Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 19, 2013 Author Share Posted December 19, 2013 I trained yesterday and it was fucking awesome! Dumbbell bench press - weight is per dumbbell10Kg x 12 reps per arm25Kg x 12 reps per arm35Kg x 7 reps per arm! Will increase to 37.5Kg next session, I felt like there were a couple of reps still in the tank..25Kg x 12 reps per arm! Wide grip push ups x 30 reps Tricep kickbacks, I loved them! And I'm feeling the burn from them which I don't often get in my triceps! I won't bother logging them at the moment because I was just figuring out what weight to use for them, I have it written down on my paper journal. Diamond push ups x 20 reps Front raises10Kg x 12 reps10Kg x 12 reps15Kg x 12 reps 15Kg x 12 reps No training today, a friend of mine is moving away so off out for a few beers and crap food! Link to comment Share on other sites More sharing options...
esqinchi Posted December 19, 2013 Share Posted December 19, 2013 Nice mate! Getting up there with the DB Bench! Tricep kickbacks always kill me so I "forget" to do them from time to time aha You ever try the one where you lie on a bench, DB's in hand, do a chest pull over, and when your arms are perpendicular to the floor, bend the arms toward your head for a skull crusher? One move, insane burn. You're killing it with those diamond pushups too man - putting me to shame! Have some pints for me - I'm jealous. Let me know what you're drinking so maybe I can try something new! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 20, 2013 Author Share Posted December 20, 2013 Haven't heard of that before bro, I'm not very adventurous with my training if I'm honest haha!I had a couple of ales, 'badger' is the brand name, it's a very English drink haha!I've not trained today and won't tomorrow either but I've been using my grip trainer constantly, will train Sunday and Monday and then have a few more off for Christmas Eve/day and boxing day! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 21, 2013 Author Share Posted December 21, 2013 Okay scrap that I've totally caved in.. I'm gonna get a little bit of training in now after all. I wanna do something different so I'm thinking of doing dumbbell deadlifts. I can barbell deadlifts 175Kg but I can only maximise each dumbbell to weigh 62.5Kgs. Il just see how it goes I guess Link to comment Share on other sites More sharing options...
esqinchi Posted December 21, 2013 Share Posted December 21, 2013 Dude 176kg is a pretty beastly deadlift! If you're doing db deadlifts, maybe try single leg deadlift, straight leg on a box, some good mornings, or even wide leg deadlifts - those are killer on the hammies! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 21, 2013 Author Share Posted December 21, 2013 Well I just went for your basic dumbbell deadlifts and.... What the fuck!! They were so hard! Dumbbell deadlifts -weight is combined dumbbells50Kg x 12 reps70Kg x 12 reps80Kg x 12 reps80Kg x 10 repsI think it was a balance issue, or maybe the strain on grip, either way I liked using dumbbells for this! I felt it doing some major damage haha Bicep concentration curls weight is per dumbbell reps are per arm. I deloaded a fair bit and switched to concentration curls for a bit of shape. 5Kg x 12 reps7.5Kg x 12 reps10Kg x 12 reps12.5Kg x 12 reps 10Kg x 8 walking lunges and 8 squats 10Kg x 8 walking lunges and 8 squats15Kg x 10 walking lunges and 10 squats15Kg x 10 walking lunges and 10 squats My whole lower body was totally fucked from the DLs haha Looking forward to getting some training in on Monday! Link to comment Share on other sites More sharing options...
esqinchi Posted December 21, 2013 Share Posted December 21, 2013 Haha nice man . . . Yeah DB deadlifts can be tough; calling in on the balance, and all those other tiny muscles in there you never knew you had! I like the wide leg deadlift with db's because it just murders the hamstring. Hope you have a fantastic weekend mate, and a happy holiday! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 23, 2013 Author Share Posted December 23, 2013 Last training before Christmas. My back is in absolute pieces so training shoulders was quite difficult.. Overhead press- weight per dumbbell reps per arm10Kg x 12 reps10Kg x 12 reps20Kg x 10 reps27.5Kg x 0.. Couldn't budge it at all. Il blame that on the back and traps being so sore. Arnold press - weight per dumbbell reps per armThought I would give them a try 10Kg x 12 reps10Kg x 12 reps15Kg x 12 reps15Kg x 12 reps Side raises- weight per dumbbell reps per arm.5Kg x 12 reps supersetted bent over side raises 2.5Kg x 12 reps5Kg x 12 reps supersetted bent over side raises 2.5Kg x 12 reps10Kg x 12 reps supersetted bent over side raises 5Kg x 12 reps10Kg x 12 reps supersetted bent over side raises 5Kg x 12 reps Tricep kickbacks. Weight per dumbbell reps are per armStill fairly light for now.5Kg x 12 reps7.5Kg x 12 reps10Kg x 12 reps10Kg x 12 reps And that's it apart from a little grip training until after Boxing Day.Hope everyone has a lovely Christmas! Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 27, 2013 Author Share Posted December 27, 2013 So I had every intention on going easy on myself this session.. Didn't happen Back day! Apparently. Dumbbell deadlifts- weight is both dumbbells combined50Kg x 12 reps70Kg x 12 reps80Kg x 12 reps Bicep concentration curls, weight is per dumbbell.5Kg x 12 reps per arm7.5Kg x 12 reps per arm10Kg x 12 reps per arm15Kg x 12 reps per arm, personal best! Never felt a burn like that before in my bis. Dumbbell rows15Kg x 12 reps per arm15Kg x 12 reps per arm20Kg x 12 reps per arm27.5Kg x 12 reps per arm Dumbbell shrugs, weight is both dumbbells combined.30Kg x 20 reps plus a short farmers walk.30Kg x 20 reps plus a short farmers walk.55Kg x 20 reps plus a hold55Kg x 20 reps plus a hold Currently dead.. I ordered a decent bench due to reduced prices in January sales! Should arrive Saturday so i will likely train chest then amd get In a leg sesh tomorrow if I can Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 27, 2013 Share Posted December 27, 2013 Haha, no wonder you are dead mate. Nice back session !! How was your Christmas, I take it that you had a good one? Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 28, 2013 Author Share Posted December 28, 2013 Cheers dude! Yeah it was bloody lovely thanks James! Me and the mrs got a new tv How was your Christmas? I hope you spoiled the girls and how's the business? I know it's keeping you busy Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 28, 2013 Author Share Posted December 28, 2013 Today's training started off disappointing but turned great toward the end! Chest and triceps Dumbbell bench press. - weight is both combined dumbbells Firstly loads of warming up, won't bother posting those sets.And then I hit these:55Kg x 12 reps60Kg x 12 reps70Kg x 6 reps. 1 rep decrease, I fucked up. Was down to bad balance and bad form. Il smash it next time. Finished up with a super quick set at:50Kg x 12 reps Dumbbell flys. - weight is both dumbbells combined.I wasn't sure how much weight to use as I don't normally bother with this exercise.20Kg x 12 reps25Kg x 12 reps30Kg x 12 reps30Kg x 12 reps Tricep kickbacks!I'm hindsight I probably should have done my planned set of press ups before this exercise.. Lesson learned.7.5Kg x 12 reps per arm7.5Kg x 12 reps per arm10Kg x 12 reps per arm12.5Kg x 12 reps per arm Couldn't do any press ups, or certainly couldn't as many as I would have liked.. Finished up with resistant band tricep extensions.Medium tension(red) x 20 repsHigh tension (black) x 10 reps Considering training legs and abs tomorrow but not sure yet. I wanna get totally smashed New Year's Eve so I don't want to train Monday /Tuesday/Wednesday Link to comment Share on other sites More sharing options...
esqinchi Posted December 29, 2013 Share Posted December 29, 2013 Dude you're killing it over here! ChestFly can be tough. Have you ever tried it on an incline bench? When your hands come together at the top, turn your palms in toward your face. Personally I found 35lb dumbbells to be pretty tough for 12 reps. Looks like you had a nice holiday man. Have fun tearing it up on new years eve, maybe I'll see you on tv haha. Any resolutions? Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 29, 2013 Author Share Posted December 29, 2013 No I haven't tried incline on anything really, but I have a new bench which is adjustable so I don't have an excuse anymore haha yeah I'm feeling the flys now mate haha, I'm stoked for New Year's Eve You got any plans dude? Has anyone had any experience with BCAAs? I got some which I was told would ease DOMS. They aren't doing anything tbh.. Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 29, 2013 Author Share Posted December 29, 2013 Here's my new bench! And my home gym so far Obviously I put it in the middle of the room when I train Link to comment Share on other sites More sharing options...
Synny667 Posted December 29, 2013 Share Posted December 29, 2013 Nice set up! Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now