HIT Rob Posted May 14, 2014 Share Posted May 14, 2014 Okay fine.... I'm on the hiit band wagon hahaha, the only difference is that I can't quite go to failure with squats as I have no spotter and it's goddam dangerous.. So that'll stick to 8-10 reps for a few sets. I'm still in the process of sorting out what exercises to do when, but I'm pretty set on 2 different workouts.Workout 1: deadlift, rows, pull ups, ab crunches, shrugs, bicep curls.Workout 2: squat, calf raises, DB bench, flys, tricep kickbacks, upright rows. I'm still looking up and learning about hiit but after reading a bit of mike mentzer and watching a couple of videos that rob posted I'm liking the idea and am becoming convinced. Will except any constructive criticism guys Soooo it's been 7 days since I last trained, here goes Squats65Kg x 10 reps65Kg x 10 reps65Kg x 10 reps Calf raises to failure, literally lost count Dumbbell bench to failure- 27.5Kg x 15 reps Dumbbell flys to failure- 20Kg x 14 reps (I think)I tried not to count as it put me off Upright rows with 15Kg weight plateAbout 20ish reps each arm, total killer (good shout rob) Tricep kickbacks to failure- 12.5Kg x about 25 reps ish, lost count. I loved this, I'm gonna take 4-5 rest days now Love it:)) Wee tip... Forget counting reps, just focus on the muscle/s working, smooth turnarounds at each end of the rep and training to failure. If you do want to compare apples with apples when it comes to the training itself, use a stopwatch and track the time under tension/load and the weight used, OR do count the reps, but not necessarily on every workout, do the same workout again several weeks or workouts later and compare results:) HIT trainer and Mr N.I BB champ recently said this on facebook... "For all those people that count their rest periods between sets, record reps, rep tempo etc - that's all fine and dandy, but it all means jack shit if your not pushing yourself to that uncomfortable place were changes take place". Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 14, 2014 Share Posted May 14, 2014 Thanks for your answer Rob! Keep up the good work in here Ross, you are starting to look quite beastly from the photos of you I see pop up every now and then Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 14, 2014 Share Posted May 14, 2014 Ross, Don't confuse HIIT with HIT. Are you confused yet ?! Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 15, 2014 Author Share Posted May 15, 2014 Hey guys! Yes I'm very confused! Haha nah I know the difference, ones high intensity training and the other is high intensity interval training, the latter beig a form of cardio right? Anyways a little update from me,I'm training today', back biceps etc. Rob, what did you think of my split a few posts back? Is that a good combination of exercises? I've been doing loadsssss of gardening recently, growing tons of veg in the garden and even indoors haha will post my workout soon! Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 15, 2014 Author Share Posted May 15, 2014 Thanks for your answer Rob! Keep up the good work in here Ross, you are starting to look quite beastly from the photos of you I see pop up every now and then Haha thanks mate, yeah a couple of people have mentioned that I look broader and have bigger arms, it's nice to hear compliments when you've worked hard Link to comment Share on other sites More sharing options...
HIT Rob Posted May 15, 2014 Share Posted May 15, 2014 Hey guys! Yes I'm very confused! Haha nah I know the difference, ones high intensity training and the other is high intensity interval training, the latter beig a form of cardio right? Anyways a little update from me,I'm training today', back biceps etc. Rob, what did you think of my split a few posts back? Is that a good combination of exercises? I've been doing loadsssss of gardening recently, growing tons of veg in the garden and even indoors haha will post my workout soon! Hey Ross, Done properly, BOTH HIT and HIIT are great for "cardio" , the main difference, is that HIT is "low force" high intensity exercise, whereas HIIT is "high force" high intensity exercise. Yes, nice set up, kind of push/pull split of sorts, and to a degree, full body workouts:) Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 16, 2014 Author Share Posted May 16, 2014 Didn't get a chance to update yesterday! I filmed each exercise instead of counting as I lifted Light warm upsDeadlifts110Kg x 11 reps Pull ups x 8 reps Dumbbell rows27.5Kg x 14 reps each arm Shrugs40Kg x 30 reps! Barbell bicep curls22.5Kg x 22 reps!! Ab crunches, didn't film it, but is basically felt dead at the end ahha Great HIT training, already looking forward to the next one! Link to comment Share on other sites More sharing options...
mrbear666 Posted May 16, 2014 Share Posted May 16, 2014 hey Ross, hows things boss? glad to see you enjoying HIT Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 30, 2014 Author Share Posted May 30, 2014 Hey dude! And hey everyone! Just to let everyone know that I'm still knocking about haha, I haven't really trained or come on here for a chat for a while, I've got a shit load of stuff going on,I recently had to go back to working at the supermarket I was at through college... Had no choice, needed a job to pay rent, I'm hoping it's just for summer.. Anyway it's a lot of hours and the spare time I have is spent sorting out my house and cat etc.. Anyways give me an add on Facebook (just search Ross Cosgrove) or Instagram rosscosgrove If you wanna catch up for a chat or anything.Il be back to training next week!! Link to comment Share on other sites More sharing options...
C.O. Posted May 30, 2014 Share Posted May 30, 2014 crap man, I know how it goes, im going to have to start a low paying job soon since i havent been able to find another good one since I left my last one. Keep your head up and keep applying to stuff, dont get stuck in a rut and get content at the grocery store. On the plus side you can get in some lifting moving food around unloading shipments and stocking shelves. Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 3, 2014 Author Share Posted June 3, 2014 I hear ya Dylan, it'll just be a summer stop gap I'm hoping.. Or at most just for the year I'm back!! I didn't log the last workout I did a week or so ago and can't remember what I did... Anywho.. Training shortly! It's deadlifts! Back and bis! With a bit of shoulders! Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 3, 2014 Author Share Posted June 3, 2014 Argh I'm exhausted! Training was awesome today!HIT! Deadlifts- 115Kg/253lbsX 11 repsTotal failure! Thought I was gonna die... Pull upsX 9 reps! New record haha Dumbbell rows, made them light to get a better pump! 20Kg / 44lbsLost count.. But was roughly 20 reps Shrugs60Kg / 132lbsLost count.. Barbell bicep curls25Kg / 55lbsX about 18 or so reps..Supersetted with bands until I thought I was gonna puke! Link to comment Share on other sites More sharing options...
esqinchi Posted June 4, 2014 Share Posted June 4, 2014 Hey buddy, solid training there! Good to see you back in action! Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 5, 2014 Share Posted June 5, 2014 Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 6, 2014 Author Share Posted June 6, 2014 Hahaha! Hey guys! Missed you all! I'm still sore as holy hell today... I applied for an office job yesterday! Better hours and better pay so fingers crossed! Will catch up on everyone's journals after work. Link to comment Share on other sites More sharing options...
MikeyPod Posted June 11, 2014 Share Posted June 11, 2014 Hey! Just a drive by hello here. Revisiting the forums. HELLO! Link to comment Share on other sites More sharing options...
esqinchi Posted June 11, 2014 Share Posted June 11, 2014 Hey mate - where you been!?!?! haha.. hope you are well! Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 13, 2014 Author Share Posted June 13, 2014 Hey Michael!! And hey Chris!! I've been a bit low energy recently, I've been doing 6am starts at work (which I love don't get me wrong) but with the recent hot weather I just can't go to sleep any earlier than usual.. Yesterday I suffered through the day with a migraine that was just relentless... I had intended to train at the start of the week but it just didn't happen :/ I, going to go all out tomorrow on a leg and chest day though! Also Chris I got your FB message will reply shortly! Miss you all! Sorry for my lack of posting, I just need to sort my shit out haha Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 20, 2014 Author Share Posted November 20, 2014 How's everyone doing? Thought I would check in and say hi, and let you all know I'm still training real hard! I've been following a programme called y3t by Flex lewis and I'm making massive results with it! Still completely meat free too! Miss everyone on here loads and our little community! Hope everyone's doing Okay! Here's my Instagram which I use everyday if you wanna stay in contactRosscosgrove Link to comment Share on other sites More sharing options...
esqinchi Posted November 21, 2014 Share Posted November 21, 2014 He lives! Hahahaha how's it going mate? I'll have to check on that program you're doing. Glad to see you are doing well buddy! Link to comment Share on other sites More sharing options...
dresende Posted December 1, 2014 Share Posted December 1, 2014 Hi my friend.It's good to be back nice to see y all.All the best Link to comment Share on other sites More sharing options...
vegan_rossco Posted July 13, 2015 Author Share Posted July 13, 2015 (edited) Sup everyone? Been a real long time since I've popped on here but I really miss you guys and wanted to see how everyone was getting on! Not sure if I went into much detail the last time I checked in but I am unfortunately no longer vegan, still meat free and an advocate for animal rights and always will be.Things kind of went downhill when I realised I was becoming/had become extremely intolerant to a lot of beans and legumes.. Especially soya which was a massive boner kill considering I ate it so much and it made up such a massive part of my diet, I can kind of stomach broad beans but anything else including chickpeas ( :'( ) and soya is off limits unless I want extreme discomfort and er... Toilet issues..... Anyways, have never stopped lifting and the fickle bugger that I am I've tried everything and switched back and forth from bodybuilding, powerlifting, strongman and even calisthenics. Currently I'm doing.. Well.. All of the above I suppose, a few good friends come round every other day for weight training sessions in my garden.I'm training myself with the goals of getting bigger and stronger, the two day split comsists of Day A: Squats, Bench press, Dips, shoulder pressing/clean and jerks. Day B: Deadlifts (lots of) Aussie pull-ups, farmer carries and grip exercises, bicep curls (just to please the others...) This is all subject to change, the big compound stuff is always consistent but other exercises get thrown in time to time.Anyways, for those I'm not friends wit on Facebook/Instagram, I got engaged to my girlfriend a couple months back, we've been together 7 years now planning on getting married June next year or maybe 2017, Come say hey guys would love to catch up! Edited August 6, 2015 by vegan_rossco Link to comment Share on other sites More sharing options...
vegan_rossco Posted July 13, 2015 Author Share Posted July 13, 2015 Thought I May as well post my last couple of sessions; Wednesday:Barbell bench press(After warm ups)60kg x 12 reps 70kg x 10 reps95kg x 1 reps50kg x 20 reps Barbell Squats (After warming up)60kg x 10 reps80kg x 10 reps130kg x 2 reps140kg x 1 rep50kg x 20 reps 140kg felt so easy, could have/would have gone heavier if I wasn't so beat.. Circus dumbbell style presses.25kg x 8 each arm35kg x 5 each arm35kg x 5 each arm Dips (bench dips) totally lost count, everyone sort of took turns until we could bend our arms haha Friday:Deadlifts(After warming up)60kg x 10 reps90kg x 8 reps90kg x 8 reps130kg x 5 reps130kg x 5 reps90kg x 12 reps Aussies (inverted rows) , did roughly 50 but lost count. Barbell shrugs 35kg x 25 reps35kg x 30 reps45kg x 25 reps45kg x 25 reps Was pretty much fucked from the deadlifts so wrote the rest of the session off aha. Next session is tomorrow, and I'm going for a squat pb. Link to comment Share on other sites More sharing options...
HIT Rob Posted July 13, 2015 Share Posted July 13, 2015 Hey mate, hows it going man? Congrats on your engagement, thats Brillant:) Trainings going well aswell I see, keep it up BestRob Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 13, 2015 Share Posted July 13, 2015 Great to see you back Ross, congrats on the engagement !! Look forward to following along in here again MF. Link to comment Share on other sites More sharing options...
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