vegan_rossco

Didn't get a chance to update yesterday!

I filmed each exercise instead of counting as I lifted

Light warm ups

Deadlifts

110Kg x 11 reps

Pull ups x 8 reps

Dumbbell rows

27.5Kg x 14 reps each arm

Shrugs

40Kg x 30 reps!

Barbell bicep curls

22.5Kg 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!

I loved the links too ahha, I'm really adopting this style of training, it's a work in progress obviously!

 

How are things bud? With my extra rest days I'm not using the forum much so haven't had a chance to chat to many people

 

I'm good mate! I hope you guys are doing well over there. That's one thing I'll miss if I keep up with the HIT training as well. Maybe we can coordinate our training days haha. Not much new here. Going to a wedding tomorrow, so should get properly sloshed. But I also want to get up early Monday and enjoy the extra day off. What's new with you? Did you land any of those jobs?

I've had a couple of interviews, had one yesterday but doesn't seem like enough hours and I have an ethical problem with it... It' was for an educational speaker at the zoo to guide visitors around and tell them about conservation etc.. But when I got there, I dunno man it wasn't nice seeing animals caged like that :/

Anyways it's nice to see you doing a bit of HIT dude and Christ!! That's super clean eating, you're putting me to shame lol! Ever thought about growing your own fruit and veg? It's bloody good fun man haha

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

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!

What's your opinion on them? Specifically british zoos, I've never had an issue with British zoos, (with a few exceptions) as there's a real ethical, educational and conservational agenda.

The reason I ask... Is that I have potentially been offered a job at the Isle of Wight zoo in sandown and I really want to take it..

It would mean a lot to me to hear what you guys think, thank you.

I loved the links too ahha, I'm really adopting this style of training, it's a work in progress obviously!

How are things bud? With my extra rest days I'm not using the forum much so haven't had a chance to chat to many people

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

Squats

65Kg x 10 reps

65Kg x 10 reps

65Kg 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 plate

About 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

You god dam thread hijackers! Haha not at all, I'm enjoying the conversation, really interesting stuff rob think il try my best to stick with it for a while, had a long chat about it with a buddy of mine yesterday that's looking into that style of training

I'm still resting atm, it's nice to not wake up with DOMS... But I do miss the bar! Il think about probably training after work today or Saturday morning first thing.

And yeah Jim the gig sucked, everyone there was lame and boring so dullll

Wow that's cool! I could use my weight plates to do these (they have hollowed out handles) and it would have the same effect, I suppose you would have to worry about your back getting jarred up dong them though.

Yeah its a great chest and tricep workout

Personally I usually get an odd stiffening feeling in lats and to the side of my chest so I'm sure its nothing to worry about, as for sets and reps,

Why not start off with 4 sets of 4 reps and try and add an extra rep in here and there each time so you'll eventually be able to do 4 sets of 10 reps

Only 4.7%?

 

Shame on you Ross !!

Ahha it was great, it's the best way to get yourself injured eh

 

Been looking for a better shoulder movement for a while, but a friend told me to give kettlebell upright rows a go, they felt great, the weight distribution of the kettlebells made a big difference, completely different feel to the movement and absolutely no shoulder discomfort (compared with the BB or D-B).

Hmmmm good idea, I've been using barbell uprights for shoulders and it isn't comfortable on my wrists, shoulders or elbows ahha.

Bring back the beer thread!

What's everyone drinking these days??

Woah that's low body fat bud! Super proud

I'm gonna go ahead and add an ale photo too..

Sorry not sorry

Baha that sounds fuckng awesome to me man!

I went to a show once where the security guards stage dived.... Here's proof

Haha you can see my stupid drunk ass stage diving at 1:32 and 2:48

I think at one point my buddy backflips into the crowd too lol!

Nah the mrs doesn't come to small shows just bigger stadium ones (which suck )

Very true haha! In that case,

DISCLAIMER

don't do it because I suggested it! Do it at your own risk

Well I tried one set to failure on most of my exercises today but not all, I've gotta say it's a total killer but I do miss the volume.. Most of why I train is because I enjoy it but hey il see how it goes

Also going to try out longer rests, not the full 4-7 days more like 3-4 rest days ahha (for now)

Anyways, I kicked ass today!

Deadlifts

60Kg x 10 reps

115Kg x 5 reps

115Kg x 5 reps

115Kg x 5 reps

The last set was slow as hell just to feel it more!

Pull ups to failure

X 7 reps! Not bad at all!

Aussie pull ups

X wait for it.... 30 reps!! Fuck yeah! Had to stop at 23 for a couple of seconds though baha!

Saying this... I'm not sure I'm doing them properly, my sink is in the way of the chair I put my feet on so I'm not totally flat/parallel.. Bah hard to explain without hand gestures.

Dumbbell rows

27.5Kg x 8 reps

27.5Kg x 8 reps

Shrugs to failure

40Kg x 25 reps, wanted more than this though

Bicep barbell curls to failure

20Kg x 20 reps! PB I think, but who cares, curls are for girls baha

I realllly wanna wreck some ales tonight but I'm holding off...

Going to see a punk rock band called The Swellers on Tuesday so il get totally hammered there! Always nice to boat over to the city to watch live music

Will catch up with everyone shortly! Peace out!

Yeap Parallel bar dips mate...

 

If your training at home, for safely reasons i wouldn't recommend doing them between chairs.

Well that depends on how much you weigh and what chairs you have haha, I've been using wooden ones once a week for the past couple of years and haven't had an issue ... Yet

Why don't both of you come to the Isle of Wight! We can go to the ale house and dress up in union flag suits!

I use chairs to dip, look up a few youtube videos to get the form right, but you should definitely feel your chest working if you're going all the way down and all the way up with them mate

Amazing! And welcome aboard! We don't have many boxers on the forum

You'll find lots of friendly and helpful people on this forum!

All the best

Ross

I'm glad I like your gym equipment bud! There's nothing quite like being your own boss eh haha I would despise having to go back to a commercial gym, a part of you must miss all of the dickheads and listening to chart music... Haaaaa me neither

Weighted Aussies!! Splendid idea! Do you have a weighted vest?

Interesting, Chris, I think rob means increase the weight you would normally use from the start, not increase the weight during the set but that would sure be it wresting with my spinlock dumbbells haha

So rob, do you do a couple of warm up sets first and them a heavier all put failure set?

And in terms of exercises, would it be counterproductive to do say, bench press followed by incline bench and flys?