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 Post subject: Hard(er) to Kill Log
 Post Posted: Mon Mar 14, 2011 7:39 pm 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2869
Location: Australia
Welcome to my new log, this one is a two for one special, following exercise with some nutrition thrown in, not all my meals, just what I'm doing at the time etc..

Goals:
Continue to drop bodyfat, but slowly now, went from 15% to about 8% in 8 weeks. This is with quite a lot of days where I ate as much as I wanted. I'll talk about diet last.
Build muscle, focusing on arms, chest and shoulders, while maintaining my strong back and legs.
Increase strength in variety of lifts, I am at a very poorly equipped gym(heaviest DB's are 30kg), so I've only just sort of figured out how I'm going to do certain things. There is plenty of olympic plates, so I can get back on track with deadlifting at the least.
Perform well at sports, playing cricket and AFL.

Method:
M/W/F strength training, plus whatever I feel like doing on sunday.
T/Th/S for sports, conditioning and probably a higher rep BW circuit for recovery

The main strength lifts I'll be improving are the deadlift, front squat, handstand pushup, weighted chin up and weighted push up.
For aesthetic sort of stuff, I'll just add in an arm circuit and a chest and shoulder 'blaster' once a week each. Should be pretty simple.

Diet wise, i'm intermittent fasting, I have some good supplements at my disposal now, which makes a lot of things easier, but I focus on whole foods. I'm keeping it really simple now, after being a bit fancy and counting everythng for the first couple of weeks, I now know what 100 grams of protein looks like, how many carbs in a potato etc...

Meal structure is:
M/W/F - 15grams WPI + 5 grams Leucine pre workout, same thing post workout.
- Main meal is a lean meat plus some starch, and a ton of vegies, stuff my face.
- Pre bed, I'll have some eggs and vegies, or tuna and vegies.
- There will be a piece of fruit chucked in there most days.
- Will chuck in a micellar casein dessert creation on days I feel like it.

T/Th/S - 10 grams Leucine pre sport, piece of fruit
- Main meal will be a not so lean meat, plus tons of vegie. Still stuff my face.
- Pre bed is the same as other days. Will have a serve of nuts on these days.


Not really going to be super strict on anything, just eat well. Fuel for performance.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log


Last edited by David_89 on Wed Jun 05, 2013 2:25 pm, edited 3 times in total.

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 Post subject: Re: The Animal
 Post Posted: Tue Mar 15, 2011 1:26 am 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2869
Location: Australia
Workout Focus - Recovery

10 pull ups + 5 pistols a leg, paused at the bottom 60 rest
10 chin ups + 5 pistols a leg, paused at the bottom 60 rest
10 neutral chin ups + 5 pistols a leg, paused at the bottom 60 rest
x2

HSPU x8
+
Roll outx5 - Control all the way up and down
x3

50 sledgehammer strikes
+
Fat grip farmers walks 15kg - long walk Now, that's funny
x3

Currently Eating - Just finished tuna, cheese and cabbage mix, moved onto chicken and vegetable soup. Running a Teen Gym and Bootcamp fitness classes tonight, so eating now.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log


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 Post subject: Re: The Animal
 Post Posted: Wed Mar 16, 2011 12:54 am 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2869
Location: Australia
Workout Focus - Strength + arm circuit

Strength Portion
Squat x 3 @ 90kg + plyo Jump x 5 - 3 sets
BB Split Jerk - 5x3 @70kg
Weighted Chin Up - 10 sec squeeze at top of last rep - 5x3 @ 35kg
Chain weighted-Elevated Push up - 5x10 - Don't know what chain weighs
Arm CircuitCGbench Press x10 @ 50kg + Tricep Push Down @ 10 plates
Short Rest
EZ bar 1/2 preacher curl(middle portion) x10 @ 20kg + Fat gripz Incline curls x10 @10kg
short rest
x3

Now eating - First meal of the day 1.5 cups Steel cut oats + 1 cup egg whites + 1/8 tspn stevia + organic vanilla

Looking forward to dinner - Pumpkin, Sweet potato and chicken soup

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log


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 Post subject: Re: The Animal
 Post Posted: Fri Mar 18, 2011 10:21 pm 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2869
Location: Australia
Thursday - Off, In perth on a quick visit, had little time for anything unfortunately. Gay

Friday - Visited old gym, don't remember the exact workout, I know there was DB push presses 3x3 @ 52kg, which I was happy with. Then some rack pulls, body rows and other shit. Was cool being back in the old gym.

Ate 3/4 of a chicken and 2l of soup for dinner that night, was so bloated it was insane. Then woke up at 4:30am for my flight home and was back to normal.

Cricket match today, runs needed, bowling has been good though, just gotta carry on the good form.

Also noticing much increased vascularity over the last two weeks, even though I haven't got a lot leaner. Maybe has something to do with hormones and shit due to intermittent fasting?? Interesting indeed.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log


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 Post subject: Re: The Animal
 Post Posted: Sat Mar 19, 2011 3:39 am 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2869
Location: Australia
Quick update on todays game

Took 7-22 off 9 overs, got run out for 10, won the game and in the grand final now.

Hoorah

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

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 Post subject: Re: The Animal
 Post Posted: Sat Mar 19, 2011 7:56 am 

Joined: Wed Mar 05, 2008 11:29 am
Posts: 620
David_89 wrote:
Quick update on todays game

Took 7-22 off 9 overs, got run out for 10,


You're just like Jimmy Anderson!!

:whistle:

Haha, looks like you boys are going well in the world cup though..

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Knoxville wrote:
But now I can choose between awesome abs and insane abs. I just don't know which to choose.


Log: viewtopic.php?f=5&t=60609


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 Post subject: Re: The Animal
 Post Posted: Mon Mar 21, 2011 1:06 am 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2869
Location: Australia
Workout - Strength + shoulder shocker

Deadlift - triples working up to 150kg - Had one or two more in the tank, I think, but working up slower on the deadlift now than I did last time.
Weighted Incline Push Up - +10kg, feet elevated about 1.5 feet, 5x10
Did a set of band pull aparts in between each set.
3x5 Strict overhead press @ 20kg - Was working on form more than anything else.
2 sets of DeFrancos shoulder shocker with 10kg
50 rep wrist curls - 20kg, did 50, then grabbed 25kg, did another 10, then did 20 bicep curls. Mad Pump.

Now eating - Chicken and sweet potato salad. Favourite of mine.

I also have aggravated the scar tissue in my mid traps again, cricket really takes a lot out of my traps for some reason. Bowling on the hard wickets is also beginning to give me shin pain, thankfully not long left in the season now.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log


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 Post subject: Re: The Animal
 Post Posted: Wed Mar 23, 2011 1:35 am 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2869
Location: Australia
Horrible session, crappy day so far. Back to watching cals at around 2000 and feeling it. I also had footy last night for the first time in two weeks, wasn't that hard, but just the extra work took it out of me this morning.

Front squat @ 80kg x3
+
jump squat x5
x3
Yates row @ 70kg 5x5
HSPU x5
+
Double DB push press @ 30kg x5
x3
DB front raise @ 10kg x10
+
Extra ROM push up x5 - reallllllyyyy deep, with a pause.
x5
30 seated wrist curls
+
20 standing wrist/finger curls
+
20 reverse curls
x1 @ 20kg BB
Massive pump

Now eating: 500grams kangaroo mince, shit load of tabasco, cayenne pepper and 600grams of jacket potato. Making pumpkin soup and mixing scrambled eggs in it shortly, will be awesome.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

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 Post subject: Re: The Animal
 Post Posted: Wed Mar 23, 2011 11:42 pm 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2869
Location: Australia
Workout - Core
3x5 one arm roll outs - each side
3x L-sit for 10 seconds, quads cramped on all of them lol.
5 HSPU + band work

Have 1 hr cricket followed by 1-1.5hrs of football tonight. Fun

Now eating - Potato and leek soup, some of the potato subbed out for turnip. Added some broad beans for extra volume.
I'm eating so much soup lately...

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log


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 Post subject: Re: The Animal
 Post Posted: Fri Mar 25, 2011 2:42 am 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2869
Location: Australia
Workout - Strength
Power BB snatch - 5x3 @ 40kg - Learning it
HSPU - 8,6,6,6,5
Incline Bench press - sets of 5 pull ups between
5@40kg
3@60kg
3x2@65kg - felt really off balance doing these. Weird
8@60kg

3 squats @ 110kg
10 skull crushers @ 30kg
10 DB cheat curls @ 20kg an arm
x3

Feel good now, will do some gymnastic hold stuff tonight at work, maybe some one arm/fat grip deadlifts.

_________________
Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log


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