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 Post subject: Re: Rossco's journal
PostPosted: Sat Feb 08, 2014 12:18 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 613
Location: Chicago, IL, USA
Holy volume man! You need to find a gym to do this at so you can see the jaws hit the floor haha! Never heard of Spartan pushups, I'll have to look into these. Nice training today man. Also, fuckin so jealous of your trip to the beach - I need that in my life!

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 Post subject: Re: Rossco's journal
PostPosted: Sat Feb 08, 2014 1:54 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Ahha I hate the gym so much, some of the stupid shit I've seen and heard over the years.. Christ.. Hahaha

Aw man I don't mean to rub it in but I live on an island surrounded by beaches :p it becomes a huge tourist attraction in the summer though so when it is hot enough to go to the beach it's full of people :(

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's journal
PostPosted: Thu Feb 13, 2014 2:11 pm 
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Batman
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Posts: 1493
Location: Isle of Wight, England
Sorry for lack of posting, I haven't trained in a while as I've been unwell, its not so bad right now but will definitely hold me back a lot and isn't worth training through..

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's journal
PostPosted: Thu Feb 13, 2014 6:23 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 613
Location: Chicago, IL, USA
Sorry you are not feeling well mate. Hot soup and rest for you! Given your recent training, I'm sure you are due!

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 Post subject: Re: Rossco's journal
PostPosted: Fri Feb 14, 2014 10:42 am 
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Manatee
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Posts: 355
Location: South Wales, UK
How are those pull up bars? I could really do with one for strength building in that area, but I've always thought there would be a high chance of ripping the door frame off.

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 Post subject: Re: Rossco's journal
PostPosted: Fri Feb 14, 2014 11:13 am 
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Gorilla

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Location: Chicago, IL, USA
AndiMorris wrote:
How are those pull up bars? I could really do with one for strength building in that area, but I've always thought there would be a high chance of ripping the door frame off.


Not to butt in, but I think they are awesome! Never had a problem with ripping the door frame, even when I weighed over 200lbs. The only damage was a little bit of denting on the trim from pressure.

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 Post subject: Re: Rossco's journal
PostPosted: Sat Feb 15, 2014 5:51 am 
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Batman
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Location: Isle of Wight, England
AndiMorris wrote:
How are those pull up bars? I could really do with one for strength building in that area, but I've always thought there would be a high chance of ripping the door frame off.


Hey andi! I was a little concerned about damaging my door frame.. Especially where my girlfriend is super house proud and would freak out if I damaged something in the house ahha, but mine works great! I only use it on the bathroom doorway because it has a smaller shelf to the top of the door frame and therefore less leverage for it to break, it does make a slight creaking noise sometimes which is worrying.. But it seems fine so far!
Here's the one I got! It was on offer at the time but 25 quid is pretty spot on for the quality of it, better than those crappy York fitness ones and other lesser brands http://www.amazon.co.uk/Powerbar-assemb ... ar+doorway

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's journal
PostPosted: Sat Feb 15, 2014 11:36 am 
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Batman
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Location: Isle of Wight, England
Did something really stupid and decided to train today despite the fact that I'm still super Ill... Not training was slowly killing me so I thought I had to get a small session in, big mistake, it made me feel worse!

Anyway, this is what I did, basically pointless

Pull ups, wide grip
X 5 reps

Chin ups, close grip
X 5 reps
X 5 reps

Dumbbell bench press
40Kg x 12 reps
40Kg x 12 reps

Chin ups
X 4 reps
Superset, bi concentration curls
12.5Kg x 9 reps each arm
12.5Kg x 6 reps each arm

Dips
X 10 reps
X 10 reps

At this point I had to just go and lay down.. Haven't really moved that much since.. Got friends coming over tonight for video game session so that will cheer me up..

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's journal
PostPosted: Sat Feb 15, 2014 6:15 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 613
Location: Chicago, IL, USA
Oh man, had to be the pullups, and the dips that did you in. Sucks that you're still sick, and I know the feeling of not being able to train though your mind is in the mood.

Maybe this will make you feel better? haha



http://www.youtube.com/watch?v=d1g9PFtSCKw

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 Post subject: Re: Rossco's journal
PostPosted: Mon Feb 17, 2014 11:09 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Cheers for the link Rossco, hope you feel better soon.

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 Post subject: Re: Rossco's journal
PostPosted: Tue Feb 18, 2014 1:21 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Still not 100% but I got my first proper calisthenics work I'm today which was pretty cool! I found it super hard and didn't get it perfect but il get there!

I pretty much did what's on the attached picture, but with a few differences, haven't got the equipment for Australian pull ups! So I switched them for crunches, also changed pull ups to towards the end And I physically couldn't do hanging leg raises,
This workout was a basic for beginners and it was still tough, will eventually work up to hard!

Cycle 1:
30 seconds between exercises, 5 minutes between cycles
Chin ups x 7 reps
Dips x 6 reps
Push ups x 15 reps
Hanging knee raises x 5 reps
Squat jumps x 9 reps
Pull ups x 5 reps
Crunches x 30 reps

Cycle 2:
Chin ups x 7 reps
Dips x 6 reps
Push ups x 15 reps
Hanging knee raises x 5 reps
Squat jumps x 9 reps
Pull ups x 4 reps
Crunches x 25 reps

Cycle 3:
Chin ups x 7 reps
Dips x 6 reps
Push ups x 15 reps
Hanging knee raises x 5 reps
Squat jumps x 9 reps
Pull ups x 2 and a half reps
Crunches x 25 reps

Cycle 4:
Chin ups x 5 reps
Dips x 6 reps
Push ups x 15 reps
Hanging knee raises x 5 reps
Squat jumps x 9 reps
Pull ups x 2 reps
Crunches x 25 reps


Attachments:
image.jpg
image.jpg [ 100.82 KiB | Viewed 590 times ]

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
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 Post subject: Re: Rossco's journal
PostPosted: Tue Feb 18, 2014 10:17 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 613
Location: Chicago, IL, USA
Nice stuff man, that website has a ton of workouts! Australian PullUps a/k/a Inverted Row - a great exercise for back and core. Looks like you're on the mend though, if you're working your way through this set. Maybe I'll give one of these a try tomorrow. That one with the human flag holds looks crazy!

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 Post subject: Re: Rossco's journal
PostPosted: Wed Feb 19, 2014 2:45 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Thanks dude! The only thing stopping me from doing medium or hard workouts is not being very strong at pull ups and chin ups :( once I'm feeling better il be doing these 5 times a week, there's this one, a full body, a leg workout, an ab workout and fat burner! So il be alternating between them depending on how I feel until I can handle a medium workout!
Haven't seen the flag one, sounds ridiculous though haha, I can't imagine being able to do them, my first goal is to be able to planche ;)

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's journal
PostPosted: Wed Feb 19, 2014 9:38 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 252
great courage man to make free body wo. i hate pull ups :D

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 Post subject: Re: Rossco's journal
PostPosted: Wed Feb 19, 2014 10:29 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
EdensDemise wrote:
great courage man to make free body wo. i hate pull ups :D

Amen brother, they're one of the hardest things...

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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