vegan_rossco Posted January 29, 2013 Author Share Posted January 29, 2013 Yeah he's so cool! He even has a profile in the profiles section on the main site, I only got into ufc through interest in MMA, haven't watched in a while but may catch up with it I'll check by your log shortly dude and see how your mentzer stuffs coming along Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 29, 2013 Share Posted January 29, 2013 Nice little setup there !! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 29, 2013 Author Share Posted January 29, 2013 Sarcasm jim? Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 29, 2013 Share Posted January 29, 2013 No mate, I thought your bench rack was damn cool! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 30, 2013 Author Share Posted January 30, 2013 5/3/1 cycle 1 DELOAD WEEK Wednesday 30/01/13 DeadliftsCouple of warm up sets45 Kg x 555 Kg x 570 Kg x 5 Shoulder pressCouple of warm up sets20 Kg x 525 Kg x 530 Kg x 5 Chin upsX 8X 8X 6 Barbell Bicep curls For my gunzzzz20 Kg x 1225 Kg x 1027.5 Kg x 10I don't care how lame this sounds but.. Great pump baha One armed rows w/ plates5 Kg plate x 12 each arm10 Kg plate x 12 each arm Exhausted and hungry so called it off here Link to comment Share on other sites More sharing options...
mrbear666 Posted January 30, 2013 Share Posted January 30, 2013 gotta pump them gunzzzz Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 30, 2013 Share Posted January 30, 2013 Hahaha. I seriously need to train my arms, they haven't been trained in probably over a month. Ironically they probably have the most potential out of all my bodyparts Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 30, 2013 Author Share Posted January 30, 2013 I wont lower the tone with talk about potential in bodyparts ahhaaaayeah it was quite nice isolating arms, I don't do it very often.one more deload day and its back to the heavy shit plus one more cycle and it's time to hit some massive numbers Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 31, 2013 Author Share Posted January 31, 2013 Decided to train tonight as I'm busy tomorrowww5/3/1 DELOAD Thursday 31/01/13BENCH PRESSWarmups 20Kg (bar) x 12" X 12Working sets30 Kg x 535 Kg x 545 Kg x 5 Superset toDipsX 12X 12X 12 Side raises w/ platesSupersetted bent over raise w/ plates5Kg plates x 122.5Kg plates x 12 5Kg plates x 125Kg plates x 12 Barbell shrugs60Kg x 1260Kg x 12Grip was sucky so finished with plate shrugs20Kg plate each arm x 15. super pump haha Front raises w/ plate10Kg plate x 1215Kg plate x 1215Kg plate x 12 Best song of todays training and this So I never post what I eat so here's an example of what I ate yesterday! Breakfast: granary bread (toast)x2 with peanut butter and jam, porridge oats w/ soya milk, tropical juice w/ 1 and half scoops of soya proteinSnack: lemon green tea, flapjackLunch: Tomato and basil pasta, 2 bananas, black coffeeDinner/post workout: 2 scoops soya protein w/ cranberry juice (750ml), 350g brown rice, mixed frozen veggies.Snack: cereal w/ soya milk I never count macros but maybe I should haha Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 31, 2013 Share Posted January 31, 2013 Good training and food looks great mate! What flapjacks do you use, you buy them or make your own? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 31, 2013 Author Share Posted January 31, 2013 Me and the mrs tried making our own but completely buggered it up haha, I buy them at college, ones choc chip the others mixed fruit and they're both vegan Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 4, 2013 Author Share Posted February 4, 2013 HEY GUYS!!5/3/1 cycle 2 week 1 Monday 4/02/13SQUATS! Warm ups20Kg x 1020Kg x 10Working sets55Kg x 5 (was supposed to be 65Kg but I miss calculated.. Fail)70Kg x 580Kg x (5 or more) 8! The last two reps weren't quite parallel but felt okay!Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt. Offputting. Leg pressHeavyyyyX12X12X12 Leg extensions 4 sets CrunchesX20X15X10 Good stuff, felt good throughout, but I'm looking forward to getting heavy duty squats stands for home so I never have to go in that place again baha Link to comment Share on other sites More sharing options...
asparagus Posted February 4, 2013 Share Posted February 4, 2013 I believe the proper way to quote that is with the correct title...Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt. Link to comment Share on other sites More sharing options...
captfit Posted February 5, 2013 Share Posted February 5, 2013 Hahaha good one asparagus ! Well done with the heavy leg press Ross , i haven't done them in ages but i guess with my squat already reaching 80+ kgs i must be pretty good on them by now . Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 5, 2013 Author Share Posted February 5, 2013 Hahaha love it! If only I could change my username Cheers captfit, I'm not really a fan of the leg press but thought it would be good to throw it in.Got a fair bit of doms today but have a deadlift and shoulder workout to do after I finish work.. Wish me luck ahha Link to comment Share on other sites More sharing options...
captfit Posted February 5, 2013 Share Posted February 5, 2013 Go break some floor with those Deads Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 5, 2013 Author Share Posted February 5, 2013 5/3/1 cycle 2 week 1DEADLIFTSWarm ups20kg x 820Kg x 8 plenty of stretching, mostly dynamic stretches for legs.Working sets72.5Kg x 585 Kg x 595 Kg x (5 or more) 8! Probably a rep pb ahha, last 3 reps were mixed grip and plenty of chalk but still very happy with it, it almost knocked the living daylight out of me ahha OVERHEAD PRESSWarm up20 Kg x 8Working sets30 Kg x 535 Kg x 540 Kg x (5 or more) 13! Another rep pb, felt amazing and still feeling pumped Pull ups (conventional) X 5X 5X 7 Thought it would be cool to apply the same rep ranges to pull ups as with the main lifts Bicep/totally rad bro barbell curls20 Kg x 1025 Kg x 1030 Kg x 10 just about30 Kg x 7 This wasn't too good on my wrists, I definitely need an ez curl bar.. Plate rows (each arm)5kg x 1210Kg x 1215Kg x 12Superset to plate shrugs20Kg each arm x 12Drop set 10Kg each arm x 12 Done and done great session, I've got a good feeling about february Link to comment Share on other sites More sharing options...
mrbear666 Posted February 5, 2013 Share Posted February 5, 2013 cool, your doing well mate.......inspiring stuff! are your overhead presses standing up? Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 5, 2013 Author Share Posted February 5, 2013 Yep all standing mate, which means I have to do a clean before my first rep, I don't mind though, maybe when I get some squat stands I'll use that as a help.Are you notcing any changes with using the menter programme matey? Oh and is it snowing in wales? Its snowing in some parts but mild and sunny on the iow haha Link to comment Share on other sites More sharing options...
maybenot Posted February 6, 2013 Share Posted February 6, 2013 Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt. Well, awkward to admit it, but sometimes I keep looking at guys(most of the time girls, but guys also) while squating or deadlifting to check how it is done, since I`m a noob(lifting for only 3 weeks now) and I don`t know to do it right, the proper form. I watch some youtube videos to learn, but watching someone doing it live is a whole different experience... ¬¬ So maybe you helped someone out with all your butt lightnings =) Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 6, 2013 Share Posted February 6, 2013 Kickass deadlifting mate, proud of you bro! Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 6, 2013 Author Share Posted February 6, 2013 Thanks jim really means a lot I'm loving 5/3/1, cheers for all the help over the months Hey maybenot I suppose you're right ahha, I watch people lift out of the corner of my eye and I'm subtle about it, whereas this dude may aswell have bought me dinner hahaha Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 6, 2013 Author Share Posted February 6, 2013 Killer DOMS today.. I'm going to rest up and bench on friday. Plenty of food in the mean time! Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 8, 2013 Author Share Posted February 8, 2013 5/3/1 cycle 2 week 1 Friday 8/02/13BENCHwarm ups20 Kg x 1020 Kg x 10working sets50 Kg x 555 Kg x 562.5 Kg x (5 or more) 12!massively happy with this, I've been totally killing it all week and so looking forward to testing my one rep maxes!! by calculations my 1rm for bench could be 90 Kg.. I don't think I'll quite get that though, probably 80 Kg or possibly 85 Kg pushups on incline x15x15x15 Front raises w/ plates5 Kg plate x 1510 Kg plate x 1215 Kg plate x 1220 Kg plate x 8 band flys and tricep extensions ^ This! 1:00 onwards! Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 8, 2013 Share Posted February 8, 2013 Bench domination woohoo !! Link to comment Share on other sites More sharing options...
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