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Boards => Journals => Topic started by: Rossdog on September 02, 2016, 02:33:26 PM



Title: Lewis Rossi - The Process
Post by: Rossdog on September 02, 2016, 02:33:26 PM
(http://uploads.tapatalk-cdn.com/20160902/4c67810bc99e3e9759c96e231572b1d4.jpg)
Hey guys it's great to be back posting on the forum. After a solid 4 month prep in the trenches I believe I brought my best package to the stage at the UKDFBA northern championships. Winning the middleweight title! It was very intense hard diet and very challenging! After taking a week away from the gym and 'bodybuilding bro foods' I'm now back to start my off season I'll be logging all my workouts & the vast majority of my daily intake of food, along with weekly videos of different workouts. I found this site and your guys feedback incredibly helpful during my last off season!! I decided to compete with 16 weeks notice as 2016 was meant to be a year off to challenge at the top of men's open weight classes, I'm now back to focussing on family & my increased roll in the family business which had to take a back seat in the final few weeks of prep! I'll be back to the stage after this off season with the goal of challenging at the top of my weight class.

I have outlined a training programme I am going to follow over the next 12-16 weeks or so. It will be very similar to the approach of Dallas Mccarver and his coach Matt Jansen. In the past I have focused more on winging training and letting my intensity and volume do the work, and although I will be still doing this I am focussing my training more periodically and progressively especially on the big compound lifts! My training split will be as stated underneath, however rest days will be taken as and when required. Hopefully will get some training videos up with rich gozdecki too as he preps for the UK pro show, WNBF European and world championships, as I will be making the 100mile journey down to his most weekends between now and his comps to see how he is looking and train!

Week 1
Day 1: Back
Day 2: Chest with accessory shoulders
Day 3: Quads with accessory hamstrings and calves
Day 4: Biceps (free weight focus) Tricep (blood volume machine based)
Rest

Week 2
Day 1: Back width
Day 2: Shoulders with accessory chest
Day 3: Hamstrings with accessory quads and calves
Day 4: Triceps (compounds) Biceps (blood volume machine based)
Rest

In terms of my off season meal plan I will stick to a solid base of 6 meals per day as I usually do trying to push the calories up and have a target weight in mind of 100kg over the coming months post comp. my meal plan will vary each day but the macro nutrient content will be similar each day depending on the body part. I will also add 2 cheat meals out each week usual one on a weekend and the other post legs/ back.

Today's food

Meal 1
50g optimum nutrition gold standard whey
100 g shreddies raw measure
100g - blueberries
omega 3,6,9 , 2x vitamin d3 (my protein)

Meal 2
220g Sirloin steak raw
100g - raw weight whole meal pasta 
50g cherry tomatoes

Meal 3 (Pre Training)
250g Turkey breast
250g Flavoured vegetable rice
75g asparagus

Meal 4 (Post Training)
80g Oats 
25g natural jam 
50g - whey protein optimum nutrition gold standard

Meal 5
220g Rump steak 
300g - White potato
Potato made as mash with a little butter
 
Meal 6
4 whole eggs omelette
2 slices whole meal bread
20g fruit jam & 20g almond butter
1000mg vitamin c 1x daily vitamin 2x fish oils

Looking forward to be back posting I feel between 2014 & 2016 I made great strides in my physique stepping up from the juniors into the men's open weight classes. I am now looking to improve upon that again and return in a couple of years time with the goal of challenging the top at national level. Time to enjoy some good food, hard heavy intense training, family time & focus on running the family business along side this!


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Title: Re: Lewis Rossi - The Process
Post by: fhwill on September 02, 2016, 03:31:46 PM
Welcome back  8) So I take it you're not doing the UK Finals then?


Title: Re: Lewis Rossi - The Process
Post by: Toby on September 02, 2016, 04:15:36 PM
Welcome back mate. I did not realise you were prepping until I saw some Puerto Banus pictures. Well done on winning a busy class.

Was surprised to see you at middleweight, what was stage weight compared to the Calendonian?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 02, 2016, 05:38:22 PM
Compared to two years ago I was in the same ball park in terms of weight but condition especially in lower body was far far superior !!!
Back in the gym today for a nice ease my way back in kind of session weights moderate and rest periods really low 30-40 second range.
Straight arm rope pull downs 7 sets muscle rounds 20-30 seconds rest
Assisted chins 3 sets wide / 3 sets close
Chest supported t bar 4x  12-12-10-8 same weight
Rope face pulls 3x 15 reps
Reverse cable fly 4x15-20 reps
Alternate dumbbell curls with hammers 3 sets 12 each arm
Rope hammer curls 3x12 drop last



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Title: Re: Lewis Rossi - The Process
Post by: Nic on September 02, 2016, 06:53:13 PM
Hey Lew  :D Great to see you back here. Massive congrats on the Northern win. You not doing the Finals?

Will follow your journal with interest.

Re training with Rich, I am there on Friday (9th) training with him, if you'll be around? Be great to train with you both (although it might kill me LOL!)


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 02, 2016, 06:59:10 PM
Haha I'm sure that would be good but I'll be going Saturday's to sleep over and then train early Sunday mornings :)
No not doing finals, that 15 week prep from 95kg to 80kg really battered my body, and dat to day life was incredibly hard, especially when I wasn't going to compete this year anyway. Just need that normality back with family life & also can't afford to neglect business for any longer as I'm needed there.


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Title: Re: Lewis Rossi - The Process
Post by: Nic on September 02, 2016, 07:03:02 PM
I can understand that mate. Sorry I won't see you next week. Rich & I have been trying to co-ordinate weekend training but we just couldn't find a weekend day we could both do.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 02, 2016, 07:06:15 PM
Would be awesome to arrange it to train the three of us together would be cool to get it videoed too!!


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Title: Re: Lewis Rossi - The Process
Post by: Nic on September 02, 2016, 08:55:54 PM
Let's try to make it happen!


Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on September 02, 2016, 09:00:47 PM
Nice to see you back, bro and well done on your win! Great condition and improvements  :)

What is the weight cut off then as I remember you being a heavy at the Yorkshire O78 and you said you were 80k for the middles?


Title: Re: Lewis Rossi - The Process
Post by: SuperplexSteve on September 02, 2016, 09:04:37 PM
Congrats on the win, looking awesome. It makes it even sweeter that you beat a stacked line up.

The decision not to continue on this season is completely understandable.  Some things in life take priority.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 02, 2016, 10:08:27 PM
In the ukdfba the cut off was 80kg n I scrapped just under to perfection ha! I was around the same two years ago.
I'll be back when I'm ready to challenge at the very top of the national level.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 03, 2016, 08:54:59 AM
Up early this morning as me & Laura are going to Manchester for the weekend away!! Been a long time coming this trip, I was a nightmare during prep and she stood by me more than I could've imagined, helped prepping my meals, countless motivational texts to perk me up when I was real low, helped me grind out that last 5% condition, so mega excited to spend this weekend away with her!

100g oats 1 banana 60g whey isolate pre workout push session

Cable flys superset rope push downs 5 sets 20 reps per exercise
Dips superset Ez push downs 4 sets 12/12 reps
Standing bench press video to follow 3 sets 8 plus 3 sets of 8 banded
4 sets 20 DB side laterals into 20 DB front raises
1 set cable fly drop set to failure


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 03, 2016, 10:12:11 AM
When I am thru at Laura's in Sheffield I train at an excellent facility, muscle performance! Check them out on Facebook the array of kit they have is unreal!! Every style of machine u could imagine!! Here's the standing bench press I did today with bands. Awesome bit of kit!!!

https://youtu.be/bw45XzXyOm0


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Title: Re: Lewis Rossi - The Process
Post by: Turpin on September 03, 2016, 12:35:32 PM
 Very impressive physiques in that pic... well done.

 T.


Title: Re: Lewis Rossi - The Process
Post by: Badger on September 03, 2016, 02:26:15 PM
You looked very good up there Lewis, great work!

Peter Garay who competed with you is a local guy, great compact little bodybuilder that should given Stephen Olagoke a good fight if he gets into lightweights at the BNBF.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 03, 2016, 06:46:34 PM
Yeah Pete is good he weighed in at 71 I think and would be very dangerous in slightly better nick at 69 I agree. Condition u brought was great on the day should be mega proud of your season.
Cheers Turpin been a lot of hard work in the last 2 years. Heading in the right direction!


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on September 03, 2016, 07:55:02 PM
Great win mate. What was it that made this prep tougher than previous


Title: Re: Lewis Rossi - The Process
Post by: Badger on September 03, 2016, 09:16:08 PM
Cheers, it's been great getting back into it, a lot of good laughs and really fired up for next year.

It was a tough class you were in, Chidgey and Garay had especially turned up to win and are top class competitors. You brought the condition and the fullness and thats what the game is about. I always over do my condition and it winds me up so I am going to see if I can bring a different look to the NPA finals and UKDFBA if I do them.

It's a bastard gettin sharp and balancing it with work/normal life. I get why you are happy with taking a tough class win and a job done right, then coming back when you have done the work to take a national and international title.

Good luck man, and I will be watching the ride!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 04, 2016, 09:20:52 AM
Hey Scott, well there were no cheats for 15 weeks, just structured high can days, my carbs trickled from around 270 down to 125 at there lowest and that was with double cardio sessions every day. I would have a high day of around 400g Saturday & a slightly lower day on leg day of around 300-350 Wednesday's. I just took the whole prep more professionally, I took an awful lot from listening to the Brian Whitacre podcasts he did post worlds. I just think the main area I improved was mental toughness in the hard days which I thought I had before but to get in that condition n to get down under 80kg was very tough!
Yes Dave my overall goal is to one day become a pro bodybuilder, we all gotta dream haven't we and aspire to something, I just love the challenge of prep and the off season. I know where I have to improve, I just have to let my body recover somewhat and then get back at it. 100%


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Title: Re: Lewis Rossi - The Process
Post by: SuperplexSteve on September 04, 2016, 11:40:23 AM
Approaching contest prep in a professional way is definitely the right thing to do.  One almost needs to treat it like a second job.  I think that's slightly easier to do for PTs that compete, because preparing for a show is obviously goal congruent with what they do for a living.  For the rest of us, it's difficult, because people around you observe and think it's strange that you're putting your body through hell

Once you strip out the emotion and look at your progress objectively, it relieves a lot of stress.  It's easier said than done though, especially after back to back days of double cardio sessions!  Well done again.


Title: Re: Lewis Rossi - The Process
Post by: Nic on September 04, 2016, 11:53:03 AM
..One almost needs to treat it like a second job.

100% agree with this, and it's how I've rationalised it in my own mind, and actually explained it to other people during prep in the past. Obviously it's not a 2nd job cos it doesn't earn me any money! But you do have to think of it all as a job I think. to some people that might sound negative or too much pressure , etc, but it's a mentality that helps me.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 04, 2016, 12:13:50 PM
I just treat it like it was my job 😂 haha everything else came second.
Nice night in Manchester with Laura massive cheat meal, at Rosso's Italian restaurant (owned by Rio Ferdinand) was lovely!!!! Nice & Rest day today before back in the gym Tomoro!


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on September 04, 2016, 09:13:25 PM
Hey Scott, well there were no cheats for 15 weeks, just structured high can days, my carbs trickled from around 270 down to 125 at there lowest and that was with double cardio sessions every day. I would have a high day of around 400g Saturday & a slightly lower day on leg day of around 300-350 Wednesday's. I just took the whole prep more professionally, I took an awful lot from listening to the Brian Whitacre podcasts he did post worlds. I just think the main area I improved was mental toughness in the hard days which I thought I had before but to get in that condition n to get down under 80kg was very tough!
Yes Dave my overall goal is to one day become a pro bodybuilder, we all gotta dream haven't we and aspire to something, I just love the challenge of prep and the off season. I know where I have to improve, I just have to let my body recover somewhat and then get back at it. 100%


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Thanks for the explanation  mate. I know your a workhorse and can tell your very driven so glad your a step closer to your ultimate goal. Enjoy the down time before  full off season  begins


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 05, 2016, 05:06:59 PM
Today's leg session was pretty excruciating, a little different from usual and an entirely different burn to the one you get from squats. Completed in 40-45mins.
Muscle rounds - 7-8 sets of 12-8 rep target 15-20 seconds rest between sets, no leaving the machine
Leg extensions
Laying leg curls
Banded close stance hack squats
Standing calves

Meal 1: 100g shreddies 50g whey isolate 100g blueberries
Meal 2&3: 220g chicken breast, 250g cooked weight rice
Meal 4 pre workout: 50g whey isolate 60g shreddies 50g blueberries
Post workout 50g whey isolate, 1x banana
Meal 5: 250g chicken, 1x pita bread, 100g cooked weight rice, 100g grilled holloumi cheese
Meal 6: 4 whole eggs 3 slices burden seeded bread


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 05, 2016, 05:48:31 PM
(http://uploads.tapatalk-cdn.com/20160905/90d308f634f991ff8177b758e993e164.jpg)

Cool shot from my shoot with Lee Archer


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 06, 2016, 05:11:43 PM
Pull Session
1- straight arm pull downs muscle round 7 sets target rep range 8-12 15-20 seconds rest
2- pause rep rack barbell rows 3x10-12 add chains
3- incline bench rows (with Straight bar underhand) 3x12-15
4- chin ups 4 sets to failure
5- reverse cables 3 sets higher reps 15-25 reps
6- hi rope cable face pulls 3 sets 12

Good session today hit loads of different angles, covered different rep ranges, some different exercises.


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Title: Lewis Rossi - The Process
Post by: Rossdog on September 07, 2016, 05:24:20 PM
Push Session

1. Cable flys - 2 ways standing, 10 reps elbows high straight out in front, 10 reps elbows lower incline emphasis leaning in 10 reps. 4 sets total
2. Flat bench press - add chains for support at bottom of movement (3 warm ups) 5x6 with 110-120kg
3. Body weight dips - 5 sets to failure low rest periods, last set rest pause style (back to flat bench 120kg x failure 3 reps)
4. Dumbbell side laterals - 3 sets 10 full range of motion, 10 partials straight arm
5. Dumbbell front raises superset standing dumbbell press 3 sets 10 reps in each using the same Dumbbells
6. 4 sets of 12 reps plus a last set double drop on straight bar push downs and v bar push downs

Felt really strong on bench today happy with that. First time in a very long time I don't have a training partner so to hit them numbers post show with no spot whatsoever very happy. Pre exhaust with cables mainly as a warm up and to prevent injury.



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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on September 08, 2016, 05:14:23 PM
great shot mate. really great to have some pics from a  tough prep. I train solo and it's certainly different from having someone there to help.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 08, 2016, 05:20:28 PM
Leg session

1. Muscle rounds - 8 sets 20 seconds rest 12-8 rep target weight same throughout no leaving the machine Leg extensions plus 2 extra sets 20 with squeeze

2. 4 sets of 20 reps Hack Squats with bands
3. 4 sets 15-20 reps pin machine leg press close stance
4. 4 sets 20 laying leg curls - rest pause if needed

Decent leg session today nothing crazy just making sure I get them in twice a week like this for the next few weeks until my body is fully recovered and I have some weight back on before in back squatting and progressing the lifts.
Yeah galts Lee archer is an unreal photographer really glad I was able to shoot with him just before my show.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 09, 2016, 04:46:35 PM
Pull Session

Ez bar attachment straight arm pull downs 5 sets of 15 reps double drop last

Bent over pause rep barbell rows 4 sets 8-10 reps 

T bar Rows 3 sets wide grip 3 sets close grip 8-12 rep range

Body weight pull ups 4 sets to failure - various grips 6-8 reps. Was definitely dead doing these so late in the workout !

Reverse cables / hi rope face pulls / banded rear laterals 4 rounds 15 reps each exercise

Dumbbell curls alternating palms forward and hammers 20 reps total 4 sets

Ez bar curls - cable 3 sets 10


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 11, 2016, 01:47:24 PM
Push session

Cable fly 2 ways standing emphasis 10 reps incline high 10 reps decline low 4 sets total

Flat bench press 2x6 warm up 12x100kg 10x110kg 4x120kg drop 8x 100kg 100kgx10

Body weight dips - 4 sets to failure

Standing neutral grip machine press - 4 sets banded 10-12 reps

One arm DB side laterals 4 sets 5 with each arm twice (10 reps each) last set double drop set

hammer strength shoulder press 4 sets 15-8 reps - last set RP drop set

Tricep push downs EZ attach - 10 wide 10 close 4 sets total


Awesome session today in the bag! Getting back strength wise now after a couple of weeks post show. Weighed in this morning empty first time since the show at 88kg. So 8kg increase in 2 weeks. Target goal has to be 100kg morning weight this off season.

Flat bench video
https://youtu.be/tGvEMfoup2w


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Title: Re: Lewis Rossi - The Process
Post by: Turpin on September 11, 2016, 10:53:18 PM
(http://uploads.tapatalk-cdn.com/20160905/90d308f634f991ff8177b758e993e164.jpg)

Cool shot from my shoot with Lee Archer


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That's a cracking pic .

 T.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 12, 2016, 05:01:01 PM
Leg Session

Leg extensions 15 reps superset single leg curls 15 reps each leg 4 rounds total

Hammer strength leg press 4 sets 15 reps last set quadruple drop set to failure on each plate

Banded hammer strength v squat 4x10 last set double drop set

Laying leg curls 5x15 straight sets 60 seconds rest

Leg press calf press 4x 20 reps

Cheers T.

Slightly more aggressive leg session today compared to last few I've done post show. Definitely getting back into the swing of things without going to crazy and risking injury.



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 12, 2016, 05:57:17 PM
Today's food:
Meal 1
50g oats 50g shreddies 200ml milk 50g ON gold standard whey 100g blueberries
Meal 2
220g sirloin steak 100g wholewheat pasta handful of cherry tomatoes
Snack: 2 multi power flapjacks
Meal 3: pre workout (90 mins before)
220g turkey 200g White potato
Asda pesto pasta
Post workout : 50g ON gold standard whey 2x bananas
Meal 4:
250g gammon 300g White potato
Meal 5:
4 whole eggs 4 slices of seeded burden bread (2 with peanut butter & jam)


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Title: Lewis Rossi - The Process
Post by: Rossdog on September 13, 2016, 02:52:44 PM
Some little snippets of today's pull session on my Instagram story if any of you guys are on there & interested in checking it out.. Lewisrossi7
Here's the breakdown of the session:

Straight arm pulldowns - 3 sets 10 wide grip 10 close grip

Chin ups 3 sets wide - 3 sets close all to failure hit around 12-8 reps

Close grip pulldowns - 3 sets 15 reps

Reverse cable fly 3 sets 20 reps

Bent over dumbbell laterals 3 sets 12 reps

Barbell rows to finish 50kgx12 80kg x12 110kgx10 130kg x 7


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Title: Re: Lewis Rossi - The Process
Post by: Cordwell13 on September 14, 2016, 12:36:42 PM
Lewis you always do a shit tonne of volume in your sessions, do you ever suffer with cramp later in the evening?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 14, 2016, 02:34:09 PM
Not really buddy, I think from being a swimmer from 9-15 and training as much as I did for that I think it's just the way my body responds best to training, tried other methods and on the whole just not really enjoyed them I like the low rest periods, heavy weights for that 8-15 sort of target rep range, I also feel this training this way avoids injuries to some extent.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 14, 2016, 05:06:29 PM
Stole this one from Dallas Mccarvers countdown to the Olympia he is posting online, great mixture of volume plus some heavy compounds in and around the higher rep stuff!!

Triceps 
1 Superset speed emphasis
Rope extension x 15
Into
underhand extension x 15
5 rounds 
40 second rest following each superset 

2 Cluster set v bar overhead extension x 10-12
Into 1 min rest
Standing cambered bar extension wide grip x 10-12
1 min rest between each exercise
3 rounds

3 Straight set controlled eccentrics
Close grip smith press x 12-6add bands 
2 warm ups & 3 working sets 

4 - close grip push ups into single arm rope cross body push downs 2 rounds 12 each exercise

Biceps 
1 Superset speed emphasis
Cambered close curl x 15
Into
Cambered wide grip curl x 15
3 rounds
40 second rest following each superset

2 - dumbbell curls 3 sets 8 reps 27.5kg 8 curls 8 hammers

3- superset - cable rope hammers into dumbbell cross body alternating hammers 4 rounds total 15-10 reps per exercise

4- barbell curls 22.5kg per side (ez bar) 2 sets of 8



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 15, 2016, 05:36:17 PM
Push Session

Cable flys - 3 sets two ways standing 10 reps incline emphasis 10 reps decline emphasis

Flat bench press 2 warm up sets 5 sets of 5 working - 3 sets with 120kg last 2 with 130kg (only got 4 reps)

Flat dumbbell fly/ press 2 sets all out 2710 - failure

Dips - weighted with chains 3 sets to failure

Banded hammer strength shoulder press 4 sets 15-8 reps plus rp n partials

DB side laterals superset wide grip upright rows 3 sets 10-12 reps per exercise

Seated fly machine - 3 sets last set double drop set









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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 16, 2016, 06:32:03 PM
Awesome leg workout today first full blown session back, got plenty of footage too.  Trained with Daniel Luke, mega intense session always get a monster session in with this guy, check him out on Instagram, very good coach!

Legs

Muscle rounds leg extensions
7 sets 15 seconds rest same weight 8-12 rep target

Hack squat
4 sets increasing weight each set last set double RP plus single drop (add bands take strain off knees)

Leg press
4 sets 20-12 reps las set double rest pause set

Laying leg curls
3 sets
7 full reps 7 bottom half reps with hold back to full reps to failure

Single leg curls
2 sets to failure including partials


Don't know about anyone else but gettin mega excited for the ukdfba pro show in a few weeks seeing the progress pics from the likes of rich Adrian & Stefan make it look like it's gonna be one hell of a show!

Also alarm set for 3am for the mr Olympia pre judging tonight!! 1. Heath 2.rhoden 3. Dex my prediction nothing crazy haha!!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 18, 2016, 12:37:27 PM
Pull session

-Warm up exercise: straight arm cambered bar pulldowns 3 sets of 15 with 45 seconds rest
-T bar rows 1 trigger set - 2 working sets 8-10 reps last set RP to failure x2 (75kg)
-Barbell rows 1 trigger set - 2 working sets (target 10 reps) single drop last set (110kg)
-One arm DB rows - 1 trigger sets - 2 working sets 10-12 reps each arm . RP Reps failure
-Deadlifts - 3 sets working at max weight target 6 reps max for final 2 sets (add chains) (130kg)
-Rear delt superset to finish 3 rounds
-2 sets 15 hammer strength shrugs with 2 second holds


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 19, 2016, 05:33:23 PM
PUSH SESSION - Monday

Seated fly machine
4 sets of 15 warm up last set max weight single drop set full stack

Flat bench press
5 sets total 10-12 rep range max weight 100kg working

Dumbbell fly press
3 sets total 10-12 flys - press to failure 27.5kg

Banded incline hammer strength press
1 trigger set 15-12 reps
3 working sets 10 reps - double drop last

Life fitness shoulder press
3 sets 12 reps last set single drop set

Dumbbell side laterals
2 add sets 10/10/10/10 last 10 partials reps
10/12.5/15/25kg


Complete in 60 mins, fast paced, rode it solo, 60 seconds rest between sets max


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 19, 2016, 06:30:40 PM
Today's food
50g shreddies 50g oats 50g whey 100g blueberries
2 slices whole meal 20g peanut butter 20g jam
100g wholewheat pasta 220g sirloin steak cherry tomatoes
220g turkey breast 250g White potato 75 asparagus
2x protein flapjacks (500cals)
50g whey 1 banana
400g White potato (as mash with butter) 1 chicken breast 2 sausages
4 whole eggs 2 slices whole meal bread 


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 20, 2016, 05:48:15 PM
Arms

Straight bar pushdowns 5 sets 15 reps speed emphasis - 45 seconds rest

Weighted dips - 4 sets increasing weight 8-12 rep rang

Rope hammer curls 5 sets speed emphasis - 45 seconds rest

Barbell curls - 4 sets 8-10 reps range last set single drop set

Smith machine skull crushers - 3 sets 12 reps

Alternate dumbbell curls - 3 sets 8-10 each arm

 Superset - rope pushdowns 12 reps reverse EZ bar curls 12 reps 3-4 rounds total


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 21, 2016, 04:59:31 PM
Excitement now starting to build for the uk championships! 3 and a half weeks til rich returns to the stage, gonna be one hell of a line up!! Looking forward to catching up with all u guys there no doubt will be a great day. Today we booked our flights for Switzerland 🇨🇭 where we head out for the wnbf euro cup the following weekend!! Me Laura will be making the trip out there with Bec and rich! Here's today's session

Pull session

Straight arm pulldowns warm up 3x15

Assisted chin ups 3 sets of 10-12 increase difficulty each set 2 second hold at top
 
Bent over barbell rows 4x10-12 straight sets heavy 50-120kg

One arm DB rows 4x10 each arm 45-70kg

2 sets banded Plate loaded low rows 15 reps with holds

Rear delt superset - reverse cables superset rope face pulls 3 rounds 12-15 reps each


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on September 22, 2016, 01:37:47 PM
nice sessions getting done mate. Can't wait for the Uk championships. The whole show is packed with quality and venue is off the charts


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 22, 2016, 05:43:28 PM
Great leg session in the books today rest periods around 60-90 seconds and on the heavy hacks around 2-3 mins took around 75 mins to complete

Legs

Laying leg curls
3x12 warm up sets - 2 working sets (7 full reps 7 partial holds, full reps to failure)

Single leg curls
3 sets 12 each leg full range motion straight sets

Hack squats
Reverse bands 5 sets increasing weight thru sets 15-5 rep range 15-75kg per side

Cybex leg press
4 sets 20 reps straight sets last set strip set 400kg working weight

Leg extensions
3 sets 5 reps each leg twice squeeze
Superset
Seated leg curls 3 sets 12
*last set double drop both

Seated calf raises 3 sets 25 reps
Superset
Hack calf raises 15 reps
Superset
Body weight standing 20 reps


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 22, 2016, 05:44:52 PM
Great leg session in the books today rest periods around 60-90 seconds and on the heavy hacks around 2-3 mins took around 75 mins to complete

Legs

Laying leg curls
3x12 warm up sets - 2 working sets (7 full reps 7 partial holds, full reps to failure)

Single leg curls
3 sets 12 each leg full range motion straight sets

Hack squats
Reverse bands 5 sets increasing weight thru sets 15-5 rep range 15-75kg per side

Cybex leg press
4 sets 20 reps straight sets last set strip set 400kg working weight

Leg extensions
3 sets 5 reps each leg twice squeeze
Superset
Seated leg curls 3 sets 12
*last set double drop both

Seated calf raises 3 sets 25 reps
Superset
Hack calf raises 15 reps
Superset
Body weight standing 20 reps


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 22, 2016, 05:49:39 PM
https://youtu.be/WZZZCbOz0Jg

Heavy higher rep hacks real grinder of a set


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 23, 2016, 06:23:04 PM
Push session

Warm up - rotators and shoulder work plus 3 sets of 5-8 flat bench

Flat bench press - 3 sets working max weight last set double RP - 10 secs rest 130kg

Incline dumbbell fly press - 3 sets 12 flys - press to failure inc partials 30kg

Hammer strength shoulder press - 4 sets 12-8 rep range (add bands) partials to failure on last 2 sets

Body weight dips - 3 sets to failure 12-15 rep target 🎯

Superset - seated fly machine 12-15 reps into dumbbell side laterals 12-15 reps 3 rounds

Cable push downs - ez bar attachment 10 reps close 10 reps wide 3 sets

Was in a bit of a rush today as we are going out for a meal for Laura's bday. Session complete in 50 mins weights real heavy to say rest periods were 40-50 seconds on everything!!!


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 24, 2016, 09:27:41 AM
Last nights meal was brilliant, we went to our favourite Italian, Bibis in Leeds. Full 3 course meal. Got in around 1am and was up to eat and get ready for work at 6. Rest day from the weights for me today, working til 5pm then making the 100 mile drive down to gozdeckis to check in with him 3 weeks out from the uk pro show! Big cheat meal on the cards tonight before gettin up early in the morning to hit a hamstring and calves session, should be able to get a few good videos too to post up!
Motivation right now couldn't be higher. Trainings never felt as good as it does right now, food is high, training at the new gym MP. Keep ticking the sessions off day by day & make sure when I return to the stage I'm much improved.


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Title: Re: Lewis Rossi - The Process
Post by: Toby on September 24, 2016, 09:50:39 AM
Tick tick tick, one foot in front of the other. A lot of small steps eventually total a massive jump forward.

Saw pic of Rich yesterday. He is bringing his A-Game


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 24, 2016, 10:08:39 AM
Sure is. Be first time I've seen him in person for 6-7 weeks so really looking forward to seeing him he looks insane in pictures but they never do him justice as to big he actually is in condition


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 25, 2016, 11:36:06 AM
Great weekend down at camp gozdecki !! Awesome cheat meal last night and then headed to the gym for hams and calves this morning! Rich is look scary good, leaner than ever all bout hitting the stage perfect now!! Here was the session...
laying leg curls - 3x12 warm up 4x12 working 2x10 (1.5reps)
Seated leg curls 4x15 last set double drop set
Stiff leg deads 4x12 (100kg me rich 160kg)
Single leg curls 4x10-12 each leg
Standing calf raises & donkey calf raises 4x20 each


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 26, 2016, 06:39:53 PM
Pull session Monday

Close grip lat pulldowns - 4 straight sets 12 reps

T bar Rows - 4 sets 12-8 rep range last set double drop

One arm dumbbell rows - 4 sets 12-8 rep range

Straight arm pulldowns superset reverse pec Dec - 4 sets total 12 rep target on each (double drop set on each for last set)

Seal barbell rows- 4 sets each arm 10 reps (straight sets)

Hammer strength shrugs - 4 sets 20 reps



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 26, 2016, 07:38:03 PM
(http://uploads.tapatalk-cdn.com/20160926/4c1c6764e8eeab55a348025a405ccaff.jpg)

Looking back on pictures and picking apart improvements I have to make over this next off season. Felt I made great gainz last time but didn't quite push the calories high enough, so really going to try n up the ante in the coming months and hopefully will lead to some strength gains too. I'm always motivated in the gym but this past weekend has really taken it to another level. Time to put in the work and get where I want to be.


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Title: Re: Lewis Rossi - The Process
Post by: ben-howard on September 26, 2016, 09:15:32 PM
you made great progress mate, how heavy are you planning on going over contest weight? im in the opposite plain of thought, im gonna stay 10-14lb above contest weight after this season is over, for me, still means heavy enough for strength gains, and wont have to diet as long/hard so keep the muscle I gain


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 26, 2016, 09:30:41 PM
I'm aiming for 100kg. I need to grow into the heavyweight class over the next 2-3 years it would be very hard for me to make MW again! But I'd give it a go. So really I'm looking 18-20kg over stage weight. Hold it there for a period of time then whilst I'm still in off season mode taper calories back to drop down to around 90kg in a good start place, then start contest prep from there next time. But a lot can happen & at the mo just going to make the most of this phase of training and just keep pushing and pushing!!


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 27, 2016, 03:22:50 PM
Up and hit an arm session this morning ...

Cable pushdowns - EZ attachment 5 sets 15 reps increasing weight 60 seconds rest between sets

Close grip incline smith machine bench - 4 sets 12-8 straight working sets 100kg

Superset overhead cable extensions rope into rope pushdowns - 4 sets 12 reps each exercise

Fat barbell curls - 5 sets 10 reps 60 seconds rest between last set double drop set

Alternate heavy dumbbell curls - 4 sets 8-10 reps each arm

Superset machine preacher curls into dumbbell hammer curls - 4 sets 12 reps each exercise


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 29, 2016, 10:14:29 AM
Awesome push session today with my mate Liam. I went to school with him from the age of 4, he now lives in London & whenever he is back up visiting we always try to get in a session.

Warm up cable fly 2 sets of 15
Flat bench press 3 x8 warm up 2 working sets 100kg RP (8/4/2 reps)
Incline DB fly press 40kg 8 reps into 4 press 3 sets
Banded hammer strength incline press 4 sets 10 reps pause at top, double drop last
Plate front raises 2x15
Hammer strength press 3 x8 heavy - double drop last plus 20 partial reps
Dd side laterals 2x10:10.10 add sets last 10 are partials

Job done 75 mins



Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 29, 2016, 06:36:54 PM
So today was meant to be quads emphasis leg session, however when I arrived at MP the owner kev, who is 10 days out for the naban over 50s asked if I would do legs with him Tomoro do I jumped at the chance as I have been training mainly solo over the last few months.. so today's session was swapped to pull.
Straight arm pulldowns 4x15 single drop last set

T bar rows 4x10 - double drop last set

Hammer strength shrugs - 5 sets 20 reps (3 sets facing forward 2 sets facing away from machine)

Reverse cables - 3 sets 20 reps
Reverse pec Dec - 3 sets 12 reps

Machine rows - 3 sets of 10 heavy
Close grip pulldowns - full stack 2 sets 8-10 reps

Machine preacher curls superset dumbbell hammer curls - 4 sets 10-12 each exercise

70 mins total - rest periods 45-75 seconds max



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on September 30, 2016, 06:43:54 PM
Big leg session today at MP nothin but pure volume, massively high reps, a real lung buster. Quads were so full of blood could barely walk by the end. Role on Monday next lower body session heavy squats in the 5-8 reps range

Glutes kickback 5x20 each

Seated leg curls 2x20 warm up 3x10 fast plus 10 2 sec holds
3x10 heavy as poss last rep 10 second hold

Single leg curls 4 x 12-15 each leg

Leg extensions 50-40-30-20-10
Superset
Hammer strength leg press 20 reps
(5 sets total)

Single leg lunge press 4 sets 20 each leg

Leg extensions 10-20-30-40-50 reps




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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 02, 2016, 01:47:43 PM
Arms

- Cambered bar pushdowns - 5 sets total increasing weight each set 10 wide grip / 10 close grip

- Life fitness preacher curl - 5 sets 15-10 rep range increase weight each set last set double drop

- Close grip incline smith machine - 4 sets 8 reps max weight

- Thick barbell curls - 4 sets 10 reps (straight sets)

- Weighted dips - 3 sets 12-8 reps

- Alt dumbbell curls - 3 sets 10-8 reps each arm (hammer curls to failure)

- Superset - rope pushdowns into cambered bar cable curls 4 sets 15-12 reps single drop each on last set






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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 02, 2016, 06:21:09 PM
https://instagram.com/p/BLD3P82D7BB/

Video of today's final superset


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 03, 2016, 06:40:30 PM
Today's back session involved a lot of volume and a awful lot of weight!!!

Nautilus hyper extensions reverse drop sets 4 sets 10+10+10

One arm high hammer strength rows 4x15-8 worked up to 60k per side

One arm hammer strength rows mid rows - 4x15-8 90kg

Seated cable rows - 4x15-8

Hammer strength low rows - 4x12-8 worked up to 100kg per side

Cable shrug/ rows 4x20


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 04, 2016, 06:16:16 PM
Monster push session today at the unit!!! Hit a big PR on bench ...

Cable fly warm up into pre exhaust 3x15 increasing weight

Flat bench press 50 70 100 130 140 x5 150x6 PR

incLine cybex press 3 working sets 8 single drop last 2 sets 6-8 rep drop

Incline Dumbbell flys 3x10 1 set 30 kg 2 sets with 40s

Smith machine shoulder press 3 working sets of 8 reps with 90kg last set single rest pause set

DB side laterals 4 sets 10 left 10 right 17.5kg last 2 sets drop to 12.5kg for 10 full plus 10 partials

Flat dumbbell press 2 sets with 50kg - 1st set 10 reps 2nd set 8 reps

Cable flys 2x15 2 sec hold at peak contraction


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 04, 2016, 06:18:10 PM
150kg bench press x6 reps ...

https://instagram.com/p/BLJfiTTD5Zf/


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 05, 2016, 05:12:17 PM
Leg extensions 5x15 40 second rest
Leg curls 2 warm up 3 10:10 3 10plus neg
Banded v squat 4x10-12
Vertical leg press 4x25
Hack squat 3x20
Single leg curls 4x12

*every exercise increase weight each set
Calves

2 sets car park lunges


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 05, 2016, 08:14:12 PM
Today's food...

50g oats 50g shreddies 50g whey 50g blueberries

200g turkey breast 250g White potato 6 asparagus spears

200g turkey 100g white rice mixed salad

POWER SANDWICH- 4 slices whole meal bread raspberry jam peanut butter 2x bananas

40g whey protein

250g gammon steak 300g White potato

250g fillet steak


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Title: Re: Lewis Rossi - The Process
Post by: lou t on October 05, 2016, 10:41:12 PM
150kg bench press x6 reps ...

https://instagram.com/p/BLJfiTTD5Zf/


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that's a heck of a bench session.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 06, 2016, 07:49:20 PM
Intensity thru the roof for this power hour on arms!' Pure volume!! Pump was literally excruciating !!

Cambered bar pushdowns superset DB hammer curls 5x20 into 10/10 drop set hammers 20kg to 15kg

Overhead extensions 20 reps superset cambered bar add sets 10/10/10 4 sets

Occlusion sets - v bar pushdowns superset ISO preacher curl 20/20 4 sets

Good session more of a pump than anything... into a big pull session Tomoro!

Big rich coming up at the weekend to train hamstrings for the final time before the ukdfba champs so get to see how he looks in person!


Title: Lewis Rossi - The Process
Post by: Rossdog on October 07, 2016, 06:40:20 PM
Don't think I've ever been as excited for a show that im not competing is as the ukdfba finals next weekend! Following that weekend we are off to Switzerland for the Euro cup with rich so back to back busy bodybuilding weekends. Training intensity is thru the roof right now.!!

T bar rows close grip 2x15 warm up 3 x 10-8 reps working last set double drop set 50kg

One arm high hammer rows 4x15-8 working up to 55kg

Hammer strength low row 4x15-8 working up to 90kg each side (video to follow)

Close grip pulldowns 4x12-8 worked to full stack (video to follow)

Rev pec Dec 12-10-8 drop
Reverse cables 3x15 reps

Hammer strength shrugs 2 sets facing 2 sets facing away 15 reps

https://vimeo.com/185994526 (https://vimeo.com/185994526)

https://vimeo.com/185995192 (https://vimeo.com/185995192)


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 09, 2016, 12:09:10 PM
Big push session this morning !!!
Gozdecki couldn't make it down as we weren't able to train til later. So hit something different n saving legs for Tuesday.

Push session

Seated fly machine 3x15 pre exhaust / warm up - inc weight each set

Flat bench press 5 sets increasing weight each set 10-12 rep range (drop set / RP last set) include chains

Incline dumbbell fly press 3 sets total - 10-12 flys 5-8 press to failure

Incline hammer strength press - include bands 3 sets 12-10-8 single drop set

Hammer strength shoulder press - 4 sets 15-8 reps last set (20 partials RP)

DB side laterals 2 sets 10 each arm
Side lateral machine 2 sets 10 full 10 partials

Precor chest press with bar close grip for triceps 3 sets 15-10 reps


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 09, 2016, 12:09:37 PM
Banded hammer strength press -
https://instagram.com/p/BLVwShDDL3i/


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Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on October 10, 2016, 12:48:58 PM
A couple of epic weekends for you then, bud!  Have you been to the Swiss show before?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 10, 2016, 06:53:17 PM
Back session

Cable (close/ wide) pulldowns
4sets 15-8 reps last set double drop set

One arm hammer strength low row
4 sets 15-8 reps increase weight each set

Chest supported T bar
4 sets last set double  drop set

One arm high hammer strength pulldowns 4x15-8

Cable seated rows 4x12-10 last set double drop set

Nautilus Hyper machine 4 sets of 20


Yes mate went with him in 2013 was an epic show, change of venue now so should be even bigger n better !!


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 11, 2016, 05:29:57 PM
Legs

Warm up 4 sets of extensions into leg curls 15 reps

Hammer strength v squats
4 sets 10 reps 3.5 plates per side plus bands
2 sets 10 reps close 10 reps frog wide

Single leg curls 3 sets 10-15 reps per leg

Leg press hammer strength 4-5 sets 15 reps increasing weight each set

Seated calves 5 sets 20 reps 1 sec holds at top & bottom


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 11, 2016, 06:48:22 PM
Today's food.

100g shreddies 250ml milk 50g whey protein 100g blueberries 1x banana
250g turkey breast 250g white potato asparagus
250g sirloin steak 100g wholewheat pasta
2x multi power yoghurt flapjacks
50g whey plus 1 banana
250g fillet steak 400g white potato ketchup
4 whole eggs 2 slices whole meal bread


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 12, 2016, 06:06:59 PM
PUSH

Incline smith machine press
6 sets (including warm ups) 10-5 reps increasing weight each set plus chains

Flat dumbbell press 3 x 8-10 single drop last set 30/40/50kg

Cybex shoulder press 3x12-10-8 double RP last set

Heavy dumbbell flys superset DB side laterals 4x10-12 each set

Tricep pushdowns 4 x 15-10 reps last set double drop

Assisted dips 2 sets 15 reps



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 13, 2016, 07:46:42 PM
So never one to back down from a challenge hit up shoulders today at MO with the owner typical high volume workout pump was ridiculous, legs Tomoro and back Saturday morning before heading down to camp gozdecki to plot up for the ukdfba show!!!

Today's food.
100g shreddies 200 ml milk 50g whey 1 banana 1xchoc chip muffin
200g steak, ciabatta roll, onions, mixed salad
200g sirloin steak 100g pasta
1xchoc chip muffin 1x banana
50g whey
250g chicken breast 400g potato 4 onion rings carrots


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 14, 2016, 06:54:37 PM
Laying leg curls 6 sets of 20 up weight each set
Seated curls 2x20 then 3 sets of 10 full reps into 20 partials with 10 second negative on last rep
Then 3 straight heavy sets of 10
Single leg curls 4x15 each leg

Then extensions superset press 5x15:15
5 sets short stride lunges
Plus calves 90 mins done


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 17, 2016, 11:27:01 AM
Well what an unreal weekend that one was....

Started off by training back & biceps Saturday morning before heading down to richs for the UKDFBA championships !! Saturday was his poly and tanning before heading back to his for steak and chips.

Sunday morning we were up before 5 am to head over to his gym the mill to go over some final posing the heading on over to the venue. Was great to catch up with all the NM crew. Had a good convo with Jon Harris and to hear he is thinking bout competing next year was great. Nice to see Toby Matt Scott nic Ben and the rest of r lil squad!! Chilling all day before Adrian rich and gav was pretty special. We are all really good mates and the day itself was fantastic, however when it was time to pump the competing rivalry between the two was there when rich left the changing room and we pumped up elsewhere before they headed down to the backstage area where the usual 'press up off' OK place, both guys were pumped out of there minds I then turned round n saw Gordie hitting a MM looking his all time best was jaw dropping!!

The contest was mega close with rich coming out on top, it took what I believe was his all time best to get the job done rock hard cod intoning with perfect fullness, maybe a kilo to drop between now n the worlds..

A big weeks training for me full of fire, I never lose track of where I wasn't to be, and that's why every single training session and meal has purpose to come back bigger better and harder than ever before.

Roll on Friday as we head off to Switzerland for Euro cup!!!!


Title: Re: Lewis Rossi - The Process
Post by: thebull on October 17, 2016, 03:37:26 PM
Should have competed pal  ;) no I can appreciate why you didn't buy a big future ahead. Good to see you looking large buddy


Title: Re: Lewis Rossi - The Process
Post by: ben-howard on October 17, 2016, 03:44:58 PM
Great having a chat yesterday mate, Definitly fed off you guys before going up, so much fight in you guys, great to see! Will be great to see you up on tht stage soon! So much potential just a matter of time!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 17, 2016, 06:26:41 PM
Cheers guys u both looked unbelievable definitely fuelled my fire for today's chest session.. the improvements you both made were great and both brought the best condition of the day along with rich walker. Fantastic result for both u guys. I'm definitely working my ass off to be back up there challenging. Sat on the settee with sever chest cramps this session could be put in the 'too hard, too much volume' class....

Seated fly machine working sets 4x10-8 / 10-8 drop sets

Precor chest press 4x 6-8 / 6-8 / 6-8 REVERSE DROP SETS

Weighted dips 4x15-8 working increasing weight each set

Incline flys 4x20

Standing press 4x10 double drop last


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 19, 2016, 08:44:47 AM
Last nights arm session at the muscle unit

ISO bicep machine 4x20-10
Ez bar curls 4x20-12 double drop last
Preacher curl dumbbell 4x20-8
Heavy hammer curls 4x20-6

Rope pushdowns 4x30 reps
Skullcrushers 4x20-12
V bar pushdowns 4x20-12
Overhead one arm ext 4x15


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Title: Re: Lewis Rossi - The Process
Post by: thebull on October 19, 2016, 06:03:31 PM
Appreciate the comment pal, if you can hold off till 2018 we will have a run at the stage together and share stories of starvation! Keep the video uploads coming your pressing strength is mental!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 19, 2016, 06:41:31 PM
Cheers bully be great to share the stage with you let's keep pushing the off season session everyday & give em something to talk about!!

Today was legs trained with Boidy at the muscle unit, he was sick 3 times just about made it to the end, absolute killer #standard

Warm up 5x15 leg extensions 45 secs rest up weight each set

Laying leg curls 1x20 4 sets of 10 full reps 10 top end partial 1 10 second forced negative

V squats 5x10 - 8work up to 4 plates plus chains quad drop last set (8/6/7/8)

Leg press hammer strength add set plus bands start with 3 plates per side 10 reps add a plate 10 reps/ failure each time (50 reps total) then back down 50 rep drop set.
3 straight set frog stance 10 reps

Muscle round extensions 7x7 10 secs rest no leaving the machine

Vertical press 3x15

Seated calves add set 20/20/20 drop set 20/20/20 3x10 heavy as poss
Leg press calves 20/15/12/10 inc weight each set

90 mins done


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 20, 2016, 07:03:40 PM
Insanely high volume shoulder session just like the Gozdecki sessions of old
6 x side lateral drop sets 15-8 / 15-8 increase weight each set

Machine press reverse drops 4x8/8

Plate front raises drops 4x12/12

One arm rear cable 4x15
One arm rear pec Dec 4x15

Incline dumbbell press 4x15 (for chest)

Switzerland in the morning!!!


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Title: Re: Lewis Rossi - The Process
Post by: thebull on October 20, 2016, 08:19:14 PM
Hope the journey treats you well pal, get plenty of pics! Any big names you know of facing of against big rich?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 20, 2016, 09:54:37 PM
Milan and Stefen along with big Gordie .. maybe that big Italian guy who won last year. #nofear


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 24, 2016, 01:58:34 PM
So back at work today after a great weekend in Switzerland.
After getting up early Friday morning for legs, me and Laura travelled down to Luton to catch our flight.

Rich got second in an unbelievable pro line up in what I think was his all time best, another 4 weeks under his bleat will see him unstoppable at HW. Gordie looked his best ever too and can see him pushing for around top 3 in the he at the worlds! Gutted rich came second but it was a classic apples v pears. Baba will be a massive threat to she on and Cleveland I need the MW at the worlds

Sunday morning me n Gordie were up early and went and hit some arms superset style great session.

Back to the uk full of motivation and ready to kill the sessions this week starting with chest today


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 24, 2016, 06:13:03 PM
Back to reality today in the gym. A full day of proper eating under my belt felt pretty decent heading into the session.

Seated fly machine (7 sets total) 2 warm ups then drop reverse drop. First set 10-10-10 and by the last set after increasing the kg each set 7 reps failure - drop 6 reps failure- back to original weight 3 reps failure!!!

Precor chest press 1 trigger set 3 working sets of reverse drop increasing weight each set 10-10 first set last set 5-5 reps

Dips straight sets 4x15-8

Incline flys straight sets 4x15-12

Standing plate loaded press straight sets 4x12-6 double drop last set.



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 25, 2016, 07:18:48 PM
Great standard high volume heavy weight back session with matty kav today at the unit!!!

Close grip pull downs
2x12 warm up 4x10-12 working double drop last

Hi hammer pulldown one arm
4x15-8 each arm

Assisted wide grip chin up
4x12-10 last set double drop

One arm hammer strength low row
4x12-8 each arm

Dorian pull overs
4x15 double drop last

Videos on my Instagram story of the session @lewisrossi7


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 28, 2016, 06:16:13 PM
So yesterday we spent the day n night in Blackpool as it was the lads half term really enjoyed it with the family n didn't miss out on double serving of fish n chips on the sea front!! Hit up arms at the hotel gym yday.
Horrible leg session today at MP !!!

Seated leg curls
2x20 warm up 4x10 full 20 partials 1 5 second negative inc weight each set

Laying leg curls
2x20 warm up 4x12 last rep 10 seconds forced negative

Hack squats
Machine 2x20
15/30/45/60/60/60 kg per side x15
Last set single drop plus Rest pause
**(3 sets of 15 at 3 plates per side on the hack is comfortably a PR in terms of weights and volume)
 
Leg press
7 sets of 20 inc weight each set (40 secs rest)

Leg extensions
3 sets reverse drops 10:10:10 last set back down !

Done


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Title: Re: Lewis Rossi - The Process
Post by: thebull on October 29, 2016, 08:42:17 AM
Decent pics on social media mate you look to be filling out but still in decent nick. How much over comp weight are you aiming for and do you mini cut in the offseason?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 29, 2016, 11:25:48 AM
So on the morning of show I was 79.9kg and at the mo on a morning I am 98kg so quite a bit over. No higher than 100kg I'm happy around this 97/98kg most I've got up to before is 95-96kg morning weight. Training wise I've never gone thru a patch as good as what I am right now, training is thru the roof right now very consistent with some killer sessions!
I just go by feel, sometimes I bring the cals back a bit and then go again but tend to stick at a comfy weight. And train my balks off ha


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 29, 2016, 11:34:34 AM
So on the morning of show I was 79.9kg and at the mo on a morning I am 98kg so quite a bit over. No higher than 100kg I'm happy around this 97/98kg most I've got up to before is 95-96kg morning weight. Training wise I've never gone thru a patch as good as what I am right now, training is thru the roof right now very consistent with some killer sessions!
I just go by feel, sometimes I bring the cals back a bit and then go again but tend to stick at a comfy weight. And train my balks off ha


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 29, 2016, 02:06:50 PM
Off season meal plan is currently ..
Meal 1 - 50g optimum nutrition gold standard whey protein 1x banana 100g oats or shreddies 1000mg vit c 1x multi vit 3x fish oil

Meal 2- 250g sirloin steak 100g pasta (low fat domino sauce)

Meal 3- 220g chicken breast 250g white potato asparagus

Post workout - 50g optimum nutrition gold standard whey 1 banana

Meal 4- large meal with plenty of protein carbs n fats (tonight is 220g gammon, 400g white potato as homemade chips and mushy peas)

Meal 5- 4 whole eggs 2 slices of whole meal toast or 50g optimum nutrition gold standard whey


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 30, 2016, 02:19:58 PM
Good shoulder and arms extra workout in the bag this morning

DB side laterals and nautilus side lat mac 3 sets 10-15 each
DB press and nautilus machine press 3x10-8 on each heavy
Rev cables and rev pec Dec 3 sets 15-12 reps on each
Hammer strength shrugs 4x20 reps 1 sec hold at top

Cable pushdowns 4x15 on the stack
Precor tricep press 4x10-12 on the stack

Life fitness preacher curls 4x15-10
Alt DB / hammer curls 4x10:10 each arm


Title: Re: Lewis Rossi - The Process
Post by: thebull on October 31, 2016, 09:47:07 AM
Bonus delt and arm session- I have the same dilemma for tonight but you've persuaded me!

Did you see Williams beat Cunningham at the dfac? Be interesting seeing him next to rich by comparison in a few weeks presuming he does the wnbf.

Lov the diet- looks to be high protein, high carb and low to moderate fat looking at ratio? Roughly 40/40/20?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 31, 2016, 11:37:37 AM
Yeah that's usually the ratio I aim for tends to work out pretty well for me. Yes I saw that as ya know pal I'm a bodybuilding geek just like you haha we live n breathe it bit by the iron bug lol!!! Can't wait to see them onstage together, I'm sure that baba v shevon in the middles will be one almighty battle too!! Rich will be his all time best that's a fact his condition seems to be really on the money heading into these last two weeks n he's pushing harder n harder to Etch out the final details!!
It's always good to get them extra workouts in bro. Whenever your up north we really need to get this session in!!!


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on October 31, 2016, 07:10:28 PM
Awesome chest session today & while a few people seem that now the season is drawing to an end they want to whine n bitch non stop instead of just focussing on there training at actually making gains, I'll just put my hood up and carry on smashing each session so when I do come back there's a massive improvement!

Seated fly machine 5x10:10 drop sets
Flat press 6x10 heavy - 1 sec pause at bottom last two sets additional 3 forced reps
Dips 4x15 weighted to failure including partials
Incline flys 4x20 (RP to 20 if needs be)
Standing press 4x10 double drop last set

Way too much volume, way too many reps, way to intense, way over the top.... but my chest seems to be growing 👍👌🤓


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 01, 2016, 07:10:33 PM
Decent back session pretty much copied a jay cutler workout from YouTube

Lat pulldowns 4x10-12
High hammer strength row 4x15-10
Seated cable rows 3x12-10
One arm low rows 4x12-8
Straight arm pulldowns fst 7


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 02, 2016, 07:17:52 PM
Really good shoulder session today with Boidy and kav two absolute beasts pushed each other all the way on this one. If you've got Instagram some highlights from the session are on my story @lewisrossi7

Cybex side lateral machine superset DB side laterals 5x10:10

Banded shoulder press 4x12-8 last set double drop plus forced negative

Hirope pull superset DB upright rows 4x15:10

Round the worlds into partial side laterals 4x12:12

Rev cables 3x15

Calves


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Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on November 03, 2016, 10:57:13 AM
Ahh, round the worlds - that's a blast from the past.  Aren't they a bit of a RC wrecker?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 03, 2016, 01:34:40 PM
Yes mate not done them in ages great finishing exercise when the delts r fully warmed up and use a lightweight just to blow them out.


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Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on November 03, 2016, 01:37:10 PM
Yes mate not done them in ages great finishing exercise when the delts r fully warmed up and use a lightweight just to blow them out.


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Yeah, at the end with light weights may not be a bad thing.  I'm sure you've already said, but are you back competing next year?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 03, 2016, 02:01:29 PM
Strong possibility mate training going great, and with another 12 months under my belt feel I could really push them top spots at the Uk


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Title: Re: Lewis Rossi - The Process
Post by: fhwill on November 03, 2016, 02:38:37 PM
Awww I love that exercise! Those and 'steering wheels'  ;D


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 03, 2016, 07:51:50 PM
Ahh yea! The old steering wheels! Gonna superset them with around the worlds to finish delts next week..!!

Anyway, onto today's arm session at muscle performance!
Hit them with kav and kev! Oh and MP has just bought a 'free motion squat' plate loaded only one in the uk! It is an absolute beast of a machine will be putting it to the test Tomoro and legs will also upload a video of it!!!

Super high volume today pump was unreal

Cable pushdowns superset DB hammer curls(27.5kg) 4x20:20

Over head cable superset drop set laying barbell cable curls 4x20/10:10

Close grip bench 7 sets 20-8 reps

Blood starvation sets: (with wraps on) 4x15:15 rope pushdowns into ISO machine curls


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 04, 2016, 10:48:29 PM
Great leg session today at MP

Seated leg curls 2x20 warm up 3x10 plus 10 deads stops
3x10 heavy last rep 10 sec negative

Single leg curls 4x12 each leg

Leg extensions superset leg press 7x20/20 fst 7 style

Single leg press 4x15 sideways to target outer glute

The new 'power pro squat' 4x15 didn't push the weight so hard as it was first time plus at end of session but worked up to 60kg per side

https://instagram.com/p/BMZpRqOjWGx/

Video of new squat


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 06, 2016, 03:44:08 PM
Shoulders

- Single arm side lateral machine drop sets 10/10
- Smith machine banded press 4-5 sets 15-8 reps
- One arm high cable reverse 4x15 each arm
- One arm reverse pec Dec 4x15 each arm
- Seated around the worlds superset plate steering wheels 4x12/12
- Pin loaded shrug machine 4x20

Morning weight 100.3kg wow haha


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 06, 2016, 04:54:09 PM
(http://uploads.tapatalk-cdn.com/20161106/e8dd0f919b017a7a084333aa954ffcc8.jpg)

Progress pic


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Title: Re: Lewis Rossi - The Process
Post by: thebull on November 06, 2016, 10:50:33 PM
Already commented on social media but you are making great progress mate- arms a result of hard work but also clearly a genetic strong point which you have maximised. Xframe as well with the quad sweep much improved. on 5000cals your condition has maintained well. How much more will you put on now and will you mini cut?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 06, 2016, 11:51:05 PM
Well this was the goal to get to 100kg. I go to NYC Friday for 5 days so I expect plenty of walking, food will still be high (taking my whey/ oats and supps) plus I'll be training every morning. So with the amount of walking I'm doing I expect there to be quite a drop I reckon I'll come back around 98kg keep my cals at that 4500-5000 mark and see how I go n try not to get too fat!


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 07, 2016, 07:56:38 PM
Back day

Hyper extensions machine 5x30

One arm high hammer pulldowns 5 x20-12 last set forced negatives worked to 60kg

Seated cable rows 5x20-12

One arm mid rows 5x15-6 worked to 90kg

One arm low rows 5 x12-10 worked to 80kg


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Title: Re: Lewis Rossi - The Process
Post by: fhwill on November 08, 2016, 08:38:55 AM
Great leg session today at MP

Seated leg curls 2x20 warm up 3x10 plus 10 deads stops
3x10 heavy last rep 10 sec negative

Single leg curls 4x12 each leg

Leg extensions superset leg press 7x20/20 fst 7 style

Single leg press 4x15 sideways to target outer glute

The new 'power pro squat' 4x15 didn't push the weight so hard as it was first time plus at end of session but worked up to 60kg per side

https://instagram.com/p/BMZpRqOjWGx/

Video of new squat


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That's the machine my gym has! Only ours has a foot plate at the bottom... I wrote about it in my journal, it's evil!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 08, 2016, 07:41:00 PM
Chest today
Incline smith machine press with bands 5 sets worked up to 100kg plus the bands for 5 (last set double drop)
DB press 4 sets 50kg x10
DB flys 4 sets 40kg x10
Decline hammer strength banded 3x10 1x20

Dip machine 4x15
Cable pushdowns 4x12


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 09, 2016, 03:53:38 PM
So today leg session is going to be mainly hamstring focussed with some leg press chucked in. Me and Laura travel to NYC on Friday!!! All restaurants and sightseeing stuff booked and ready to go so can't wait. There'll be plenty of walking, I'll be training every morning at the hotel gym getting in the session, whey, oats, vit c, multi vit, pre workout all packed. Can not wait!!!!


Title: Re: Lewis Rossi - The Process
Post by: thebull on November 10, 2016, 12:32:12 AM
Didn't realise you were going to New York!  I will be pestering you for love updates and who else is showing up at the show mate!


Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on November 10, 2016, 02:40:55 PM
Are you going the the WNBF worlds in LA mate?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 10, 2016, 04:39:08 PM
No mate not this time.. wish I was haha!! Sure it will be an unreal team tho bringing back plenty of gold.... and hopefully the big one.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 10, 2016, 08:33:20 PM
Arm day

All exercises 1x20 3x10-15 working drop last set

Ropes pushdowns
Machine curls
Overhead rope
Barbell curls
Extension machine
Hammer curls
Dips
Hi cable curls

Got some video highlights on my Instagram story @lewisrossi7


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 13, 2016, 03:03:17 PM
Well tracked  down tickets to UFC 205 was the unreal sporting experience ever!!!! Up nice n early this morning for a second all over body workout.
4x10-15 on all exercises
Lat pulldowns superset chest press
Seated rows superset cable pushdowns
Incline dumbbell fly press
Dumbbell side laterals
Dumbbell alternating curls

22,000 steps walked yesterday
Food was
50g whey 100g oats
4 poached eggs (eggs benedict)
Chicken salad sandwich
50g whey 100g oats
Large chicken Caesar salad

More of the same today. Central Park. 




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Title: Re: Lewis Rossi - The Process
Post by: Nic on November 13, 2016, 06:34:58 PM
Gosh that's very "good" eating for NYC, Lew! I know of 5 BB/fitness people in NYC at the mo (random) and they're all eating Levain Bakery cookies and massive pizzas and all the rest of it.

Like you, are also all walking 20-30K steps a day too!

Have an amazing time - what a city and what a time to be there!


Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on November 14, 2016, 10:48:49 AM
Very jealous of this trip!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 14, 2016, 01:42:38 PM
Yeah most definitely. I'm not doing too bad with the eating yesterday's food was
100 oats 50g whey
Spinach and feta omelette with 2 slices toast
Chicken wrap
50g whey 100g oats
Then we went to Tony di napolis Italian n had mozzarella carrozza and chicken carbonara 👍👍

Shoulders this morning
Side lateral drop sets 4x15:15
DB press 4x20
Seated front hammer raises 4x15
One arm rev cables 4x15 each arm


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 15, 2016, 12:46:50 PM
Chest session this morning in the hotel.
Chest press machine 4x20 full stack
Incline DB fly - press 4x10:10 25kgs
Cable flys 4x15


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Title: Lewis Rossi - The Process
Post by: Rossdog on November 16, 2016, 02:45:31 PM
Last day here in NYC fly back at 7pm tonight. Up early again for another workout today was back
4x15 lat pulldowns
4x12 seated rows
4x15 hi cable rows
4x12 straight arm pulldown
4x12 each arm rev cable

Nothing crazy got the workouts in meals have pretty much been great everyday has consisted of
50g whey 100g oats
Omelette with two slices toast
Chicken wrap (from 212 bistro a lovely lil place we found)
50g whey 100g oats
Always some sort of steak (filet sirloin or ribeye) with chips roast or baked pots

Definitely expecting a drop in weight when I land back after hitting between 7-9 miles walking a day plus training everyday.

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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 17, 2016, 08:36:10 PM
First day back in the uk feeling so tired and jet lagged but man'd up enough for a killer leg session back at MP - GVT style. Absolute grueller
5x20 alternate leg glutes kick backs w/u
10x20 seated leg curls - (including forced negatives and partials towards end)
10x20-10/20-10 increasing weight each set on both exercises leg extensions into leg press!
Squats to finish 40/80/120/160 x10

Arms Tomoro, but first big Nando's meal tonight. Landed back this morning got weighed fasted at 98kg so only lost 2lbs result the gainzzz have not diminished 👏🙏🏿


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 18, 2016, 07:24:30 PM
Today's arm session
Arms

Ez pushdowns 6 sets 20 reps super sets dumbbell hammer curls 20 reps (last 3 sets 10/10 drops)

Overhead extensions superset Life fitness preacher curls 4 sets 20-15 rep target

Close grip precor press with bands 5 sets 20-8 rep target inc weight each set

Alternating dumbbell curls 4 sets 10 each arm

Occlusion superset pushdowns into ISO curls 3 sets




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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 20, 2016, 02:11:38 PM
Wel full of motivation for this mornings shoulder workout at MP fresh off watch the big bro rich smash the world scene once more n prove all the doubters wrong. Everyone who spoke shit, whilst rich just kept his head down ploughed on! He can't get in condition, when was last time he got in condition blah blah blah proved em all wrong!!!

5x10/10 side lateral single arm drop sets
5x15-20 dumbbell press
4x12:12 plate front raises drop sets
4x20 each arm single arm rev pec Dec
Banded press drop sets 4x10:10


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Title: Re: Lewis Rossi - The Process
Post by: ben-howard on November 20, 2016, 04:21:24 PM
He certainly did mate! He looked immense huge shredded and complete , a mile better than the international or European, he truly is one in a million and one of the nicest and most humble guys! Was ace to watch him smash a burger last night , he didn't see me watching him but he had a huge smile on his face from start to finish, he deserves HIS title back!

You next big Man


Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on November 20, 2016, 04:56:52 PM
Nothing like proving the dobters wrong mate. Rich now has his crown back.

He's a great guy


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 20, 2016, 05:25:35 PM
Haha well done Ben, you looked insane!! Shredded to the bone, another few years under your belt climbing the pro ranks n you'll be pushing for them top spots no doubt very motivating pal!! I'll be doing my upmost in every single training session to get there!!


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 21, 2016, 07:31:45 PM
Great back session today. Loads of volume with heavy weight

On ever exercise we increased the weight each set

Nautilus hypers - 5x20
One arm high pull downs - 4x20-10
Seated cable rows 4x20-10
One arm mid rows 4x12-5
One arm low rows 4x12-5


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 22, 2016, 01:23:17 PM
Since getting back from New York slightly diff meal plan. Probably up until xmas.
Meal 1 5 whole eggs plus 3 slices whole meal 1 piece of fruit
Meal 2 225g sirloin steak 100g pasta
Snack- flapjack
Meal 3 pre workout 100g oats 50g whey protein
Pwo 50g whey 100g oats
Meal 4 250g chicken breast 400-500g white potato (homemade chips) plus veg
Meal 5 before bed 40g whey, yoghurt, fruit, PB



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 24, 2016, 07:48:27 PM
Well absolute killer of a leg session today with kav n kev at MP
seated leg curls 2x20 warm up 3x15-10 working last rep each set 10 sec forced negative
Laying leg curls 4x20-10 last set double drop to failure

Hack squats 20/40/60/80 per side x15-10 last set double drop plus RP on each drop

Leg press 5x15 inc kg work to 400 kg x15 RP 10 RP 5

Leg ext rev drops 3x 10-10-10

Done


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 25, 2016, 07:25:55 PM
Arms to finish the week off
Pushdowns superset hammers
Press superset ISO plate loaded
Overhead superset cable curls
Occlusion ss pushdowns / overhead curls

4 sets of each


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 28, 2016, 08:14:33 PM
Shoulders yesterday followed by back day at MP
Banded hypers 5x30
Seated cable rows 5x15-12
One arm mid rows 5x12-5
One arm low rows 4x12-5
Plate loaded pulldowns 4x12-10


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on November 29, 2016, 06:52:08 PM
Nothing special today hit chest

Flat bench no spotter 60x10 80x10 110x8 130x6 140x4 140x3 130x4 110x 110 80x 20

Dips 4x12

Incline cybex 4x10-12

DB fly press 3 x 10 + 5

Progress pic.. (http://uploads.tapatalk-cdn.com/20161129/f153b24d9d4bb09a7d4407bf079799ed.png)


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 01, 2016, 07:06:16 PM
Arms today...

Ez bar pushdowns 20 reps superset DB hammer curls 20-10 reps 10-27.5kg 6 sets

Overhead tricep ext 15 reps superset laying cable ez bar curls 10-15 5 sets

Rev grip pushdowns (with 2 handles) 20 reps superset ISO lateral overhead preacher machine 20 reps 4 sets

Legs Tomoro


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 03, 2016, 07:14:14 PM
Awful leg da today after yesterday's high high volume session

Seated leg curls 10 sets including partials and forced negatives (10-20 rep range)

Leg extension rev drop 4x10::8:6:drop 15

Leg press 10 sets (10 paused reps : 10 straight reps)

Hack squats 50kg x10 80kg x20 110kg x 30


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 04, 2016, 01:40:39 PM
Start the week off with a good shoulder session

Rev pec Dec 3 warm ups 4 working 20-10 rep range

Side lateral machine 4x10/10 drop sets

DB shoulder press 4 sets

Plate front raise drop sets 3x10/10

Banded smith machine press 4x20-10 last set double drop set


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Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on December 05, 2016, 10:53:32 AM
Good work, sir.  Are you training with Rich much these days?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 05, 2016, 11:29:46 AM
Hey bro. I'm in touch with rich everyday, he's still over the moon with his season and becoming 3x HW champ of the world. We've got a couple of family days lined up this month with each other no training tho. We'll be gettin some sessions in after the new year. It was a pretty intense year as we trained a lot thru my 15 week prep, and then we went straight into his prep for the worlds etc. So bit of fam time on the cards, but still training hard as nails everyday !! X


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 05, 2016, 07:26:01 PM
Back done today solid session
Variety of exercises 4 sets on each increasing the weight each set target rep range starting at 12-15s working to 6-8s

Banded hypers
One arm mid rows
Seated cable rows
Close grip pull downs
One arm low rows


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 06, 2016, 10:14:27 PM
Today's chest session all bout the basics. Heavy straight sets no messing about.

Flat dumbbell press 20/30/40/50 x10 60kgs x 6

Flat bench press 40kg x 10 70kgx 10 100kg x10 130kgx10 140kgx6 150kg x5

Flat dumbbell flys 30/35/40kg x10 42.5kg x6

Dips BW 3 sets to failure


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 06, 2016, 10:14:47 PM
(http://uploads.tapatalk-cdn.com/20161206/b2d45d71a59c6d37d818e152103e465d.png)


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 07, 2016, 05:47:35 PM
Shoulders and triceps 4 sets 15-8 reps

One arm cybex side lateral machine

DB shoulder press

One arm reverse hi cable

Plate front raises

V bar push downs

Rope pushdowns

Calves seated & standing 4x20/15


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 08, 2016, 07:53:17 PM
High rep high intensity leg workout

Seated leg curls
3x 10 dead stops + 10 normal reps
3x10 heavy as poss
3x10 full reps plus 20 peak contraction partials

Leg extensions 4 sets - 10 reps add weight 8 reps add weight 6 reps drop weight 15 reps

Leg press
20/20/15/15 working to 300kg
3x10 paused reps plus 10 full
3x 10 3 sec negative pause n go reps

Hack squat 20/20/30 reps 15/30/50 kg per side

Done


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 09, 2016, 08:47:42 PM
Arms to finish another great weeks training!
V bar pushdowns superset hammers 5 sets
Overhead ext superset laying cable curls 5 sets
Overhead ISO curl superset tricep press 5 sets 


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on December 12, 2016, 02:18:36 PM
Training's looking on fire mate.



Title: Re: Lewis Rossi - The Process
Post by: fhwill on December 12, 2016, 02:40:30 PM
Pretty sure I'm not meant to say this but... I really love your pants!  ;D They came up on my Insta #notappropriate and I totally failed to look at any part of your body I was so wowed by the pants  :D


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 13, 2016, 11:08:02 AM
Yeah mate training going really well and consistent at the minute, past few weeks had a very consistent training partner kev who owns muscle performance so training with him 4 days a week has been great. The other 2 sessions on my own.

Hahahahaha yeah it's all about the choice of pants when posting a progress pic 😂😂😂

The last two days I've hit shoulders and back to great sessions 5 exercises on each 4 sets progressing the weight each set starting around 15 reps working to a max set of 6-8.

Hitting chest later today at the unit.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 13, 2016, 07:02:43 PM
Today's chest session

Flat bench start with 20kg chain per side. X 10 reps
Then on top of the chains 50kgx10 80x10 110x10 140x6 150x4

Incline smith with blue bands 25kg per side 3 sets 8-10

Flys DB 3x12 25kg

Cables 4x12-15

7 sets tricep pushdowns

Videos on my Facebook and insta


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 14, 2016, 07:13:54 PM
When bowman asks you to train you don't turn your nose up at what u know is going to be a killer session!! An hour n half of pure pain, full video on my insta story @lewisrossi7

Session:
(http://uploads.tapatalk-cdn.com/20161214/983260f7039c47bb409bfa2159a43de8.jpg)


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 15, 2016, 06:58:51 PM
Saved the hardest leg session of 2016 until today...

Leg extension warm up 3 x 20

Hack squats 40kg x15 80kg x12 120kg x12

(160kg x10 drop 120kg x10 drop 80kg x10 RP 5 drop 40kgx 10 rp 5)

80kg muscle rounds 6x5 10 seconds rest between

Leg press 300kg 10 pause reps 10 normal reps (3 sets)

Laying leg curls 20/20/20 - last 10/10/10 drop set

Seated leg curls 6 sets of 5 muscle round - 10 secs rest

Leg extensions reverse drop sets 3 x 10/10/10

90 min session


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 16, 2016, 08:04:44 PM
Arms
Cambered bar pushdowns.x20 superset DB hammers x10 5 sets
One arm DB hammers 5x5 muscle round each arm
Banded press downs with dead stop 3x20
Laying cable curls drop sets 4x10:10
Overhead ext superset ISO machine curls 4x20:20


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 18, 2016, 01:43:10 PM
Rest day yesterday and hit shoulders today.

Rev pec Dec 3x10/10/10 reverse drop sets
Side lateral machine 3x10/8/6 reverse drop sets
Dumbbell shoulder press 4 sets
Plate front raises 3x20
Single arm hammer strength press 4 sets

Seated calves 4 sets
Hack squat calves 4 sets


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 19, 2016, 08:33:41 PM
Christmas is not the the time to start slacking with training, day in day out consistency the only day I'll be taking off as a rest day is xmas day.
Barbell rows worked up to 130kg 5x12-8
Banded low rows 4 sets
One arm plate loaded rows 3 sets 85kgx9
Close grip pull downs 3x12
One arm plate loaded high row muscle round 6x5 10 secs rest

Barbell curls 45 kg 3x10
Single arm cable curls 3 sets
DB hammers 3 sets


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 20, 2016, 07:32:07 PM
Flat DB 20/30/40/50 x12 70x6
Incline smith 60/100/100 x8-10 120x5
DB fly 25x12 35x12 35x10
Incline cybex machine 3x15
Rope pushdowns 4x15


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 24, 2016, 01:43:27 PM
Not slacked this week hit legs, arms and extra back workout along with shoulders today. Even got calves in twice. In the festive spirit now. Plenty of food over the festive period.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 26, 2016, 01:45:19 PM
Boxing Day session boxed off at the unit this morning, now back home for more festivities and food!!

Bench press 40x10 70x12 100x10 120x10 130x6 140x5 drop 70x20

Flys DB 27.5x10 plus 5 press 32.5x10 plus 5 press 40kg x10 plus 1 press and 1 slow neg

Incline DB press 50kgs 3 sets 8-6 reps

Decline hammer strength 3x15 40k per side

V bar pushdowns 3x15-12 double drop last

One set to failure plus forced reps of 40kg skullcrusher then once hit failure go into close grip press to failure


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 28, 2016, 06:47:44 PM
Good back workout yesterday had nothing really to train today as I'm hitting legs Tomoro at MP and shoulders Friday at the unit with rob so hit up triceps

V bar pushdowns 20,15,12,12,10,8 worked to full stack plus 10kg DB

Close grip bench 3x12 working with 100kg

Bw dips 4x10

Incline bench skull press 40kg bar 4x12/12

Overhead cable ext 4x10

Absolutely buzzing see the new muscle unit gym coming to life now, opening date set for 14th Jan and robs got his mate ifbb pro Nathan de asha coming down for the opening day! All new kit loads of hammer strength and a bigger space. Should be great and attract athletes from all over.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 29, 2016, 07:07:39 PM
Legs today -
Extensions superset leg press 5x 20-10 reps on each exercise inc weight on both each set

Leg press 4x10 heavy working sets

Hack squats 15kg per side x15
30kgx15
50kgx12
70kgx12
85kg x8 PB

Simple session today nothing crazy except the hack squats.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 30, 2016, 06:29:23 PM
Bit of weird weeks training / split this week. Arranged to hit chest with rob today however he was busy up at the new gym unloaded machines and putting the new floor down so we are doing that (and filming it) tomorrow now instead. So today didn't really know what to train so just hit a 45 mins bicep session
3 sets 10-12 reps (straights sets):
Alt DB curls
Alt hammer curls
Spider curls
Barbell curls
Cybex preacher
Rest periods around 45 - 60 seconds


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on December 31, 2016, 06:36:50 PM
Finished the year off with a best and tris session with rob. Continue this good run of training into 2017, excited for the unit to move to new premises with new kit!! Full of motivation going into 2017 a full 12 months of continuously working towards where I wanna be in 2018 and that's the very top.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 02, 2017, 06:22:56 PM
So starting 2016 with legs, at the unit, with rob. I haven't squatted in 5 months focussed more on hack squats. So thought start 2016 with them and keep them in each week to get the weight/ reps back to and beyond where they were previously.
Leg extensions working sets after warm ups - 20/16/12/10/10 drop last set
Laying leg curls working sets - 20/16/12/10/10 drop last set
Squats bar x12 60kg x12 100kg x12 120kg x12 130kg x10 140kg x7
Reverse hammer strength hack squats 4x15 - 4 plates per side
Dumbbell lunges - 4x10 each leg 30kgs
Stiff leg deadlifts 30kg dumbbells 4x12 (lower back so pumped at this point)
Hammer strength leg press close stance - 4x12 superset into single leg curls 12 reps

Good start to the new year. Thinking of incorporating 15 mins HIT cardio PWO - 4 times per week


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 03, 2017, 10:41:17 PM
Push session with rob

Flat bench 50kx12 80kx10 110kx10 140kx6/6 rest pause x3 reps 80k x20 reps

Dumbbell fly 30/35/40kg x10

Machine press 3x12
Cables ladders 3x20

Skulls into press 3x10/10
Rope 20/15/12/10 double drop
Ext mac as cybex dips 3x12/12

Side lat mac one arm 20/15/12/10


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Title: Re: Lewis Rossi - The Process
Post by: Toby on January 04, 2017, 09:26:09 AM
Not squatted in 5 months? Damn, must be feeling it today!

Which hacks have you been working on (bar or machine?) and why the change to focus on those? Looking for more quad load or protecting an injury?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 04, 2017, 02:33:26 PM
Yeah feeling it today ha. Was a tough session. My leg strength was thru the roof just need to get the perfect form back and I'm sure the weight and reps will fly up. Yeah at first after the show I was protecting an injury. The hack squats were on the machine. Now I'm back training with rob so deads and squats are back on the agenda & im looking forward to it. I just go thru phases where I like training different ways. So heading into 2017 training with rob everyday as he attempts to hunt down an ifbb pro card will be more than beneficial to me, and I'm sure it will show in my physique when I return.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 04, 2017, 08:53:32 PM
Deadlifts back on the cards today

Deadlifts 60kg x10 100kgx10 140kg x10 140kg x10 170kg x5 170kg x5

One arm DB rows 4 sets 50kg

Barbell rows 100kg 4 sets 10-12 reps

Cybex machine rows 4x12 drop last

High hammer strength rows 4x12

Close grip pulldowns superset rev cables 4x12/12

Shrugs 4x15


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 05, 2017, 09:39:46 PM
Shoulders
10x10/10 plate loaded banded press / cybex side laterals
5x10/10 reverse cables / DB side laterals

Abs
3x50 rope Crunch's
3x20 leg lifts

Calves
Seated superset leg press 5x15/15

Done in 80mins


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 06, 2017, 07:12:53 PM
Piss poor arm sessions today gym was absolutely freezing n most the kit has been moved out

4 x 10-12 drop last set on all exercises:
Pushdowns
Close grip bench
Dips
Barbell curls
Preacher curls
Hammer curls


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Title: Lewis Rossi - The Process
Post by: Rossdog on January 08, 2017, 02:08:15 PM
Leg day at muscle performance.
Weighed in this morning at 99.1kg

Squats 50/80/110/140/140 x10-8 drop last set 80kg x20
Hack squats 20/40/60/60kg per side x10-8
Leg extensions 4x12
Leg press 4x20 200-300kg


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 09, 2017, 07:53:21 PM
Chest and triceps at the new TMI gym

Flat hammer strength 20/15/12/10
Incline DB press 4x12-10 50kg
Incline hammer press 4x12-8
Flat DB flys 3x12 drop last
Decline hammer 3x12

Dip cybex 3x12 drop last
Cable pushdowns 3x12 drop last
Close bench 3x10
Single arm hammer strength ext 3x15


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 09, 2017, 07:54:10 PM
Then first bit of cardio since the show. Lung buster. Sled pushes 30m x 5 sets (30 seconds rest) then 2 mins rest repeat 4 times
So 20 sets in total


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 09, 2017, 07:54:24 PM
Full session on @lewisrossi7 insta story


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 10, 2017, 07:16:25 PM
Well first 3 sessions of this week have completely wrote me off can tell that I haven't deadlifted or squatted for 6 months until now. Done 2 sessions of each in the first week or so in 2017 getting a feel back but my lower back is in tatters so going to space them out a little and stuck to each once per week n try to build the weight up, form slipped a little today, but relatively happy with the weight shifted and total volume here's the session.

Deadlifts 60/60/100 x 10 warm up 4x10 130kg all sets

Hex bar deadlifts 80x10 120x10 150x5
(Loved this movement will be incorporating them a lot more)

Bent over dumbbell rows 4x10-12 40kgs

Then 3x10-15 reps increase weight each set on the HI MID LOW mts rows

3 sets of drag curls 3 sets of overhead concentration curls to finish

90 mins

New gym is packed to the rafters, looking forward to the open day Saturday with Nathan de asha. If anyone is local enough it will be well worth the trip there will be some big ish names there.






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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on January 11, 2017, 05:30:43 PM
Legs looking insane man, seen a few instagram photos recently!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 11, 2017, 07:58:39 PM
Cheers bro. Got legs again today. CNS has taken an absolute battering the last 4 days. So looking forward to a slightly steadier shoulder session and then arms Thursday and Friday .. anyway here was today's session

MTS leg extensions 20/15/12/10 drop last set
Cybex leg curls 20/15/12/10 drop last set
Squats 50/80/110/140/140 x10-8
Vertical leg press 4x15-10 drop last
Hammer strength hack squats 4x10-12 drop last set
Stiff leg deadlifts dumbbells 50kg 3x8
Walking lunges 3x20 strides
Single leg curls 3x12


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 12, 2017, 08:17:23 PM
And.... absolutely fucked.
Shoulders today. Rest day Tomoro, steady arm session.
Then back to some big compounds after resting up.
4x20-15-12-10 drop
Side laterals
Seated side laterals
Machine press
Smith press
Rev pec Dec
Bent over laterals
Trap bar shrugs


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 14, 2017, 08:05:14 PM
Felt great after rest day
Arms today
20-15-12-10 drop on all exercises
V bar pushdowns
Rope hammers
Cybex dips
Dumbbells curls
Cybex tri machine
Barbell curls
Rope pushdowns
ISO machine curls rev curls

Meals
5 eggs 4 wholemeal
Steak white potato
Steak brown pasta
Grenade bar
100g oats whey
Chicken white potato


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 14, 2017, 10:45:13 PM
(https://uploads.tapatalk-cdn.com/20170114/da07a06a6c1ce6daab116479695011ba.jpg)


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on January 15, 2017, 01:06:29 PM
Looking hooooge mate


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 15, 2017, 03:58:36 PM
Cheers mate in the middle of a deep bulk 😂😂😂

Back this morning.
Rev grip pull downs 20/15/12/10 drop
One arm high hammer rows 20/15/12/10 drop
Barbell rows built to 120kg x10 really didn't like this felt like form was pants n I was just shrugging so went back down to 90kg for 2x15 real low n controlled

Seated cable rows 20/15/12/10

One arm DB rows 3x10 50/60/70k

Mid hammer rows 20/15/12/10

Done.
Chest Tomoro at the unit with rob


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 16, 2017, 08:09:47 PM
Chest

Incline dumbbell press 30x20 40x12 50x10 50x8 - for some reason these new dumbbells feel twice as heavy as the others very confusing!!

Flat bench press 1 set - 50/60/70/90/70/60/50x6 reps pyramid
Incline hammer strength 20/15/12/10 double drop

Flat dumbbell flys 3x12 30kg drop last set

Cable fly 4x12

Assisted dips 3x12
V bar pushdowns 3x15
Skull crushers into press 3x12/12


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 17, 2017, 12:01:18 PM
https://instagram.com/p/BPVkJy2DhEp/

Just thought I'd share this give u a lil insight into the intensity of mine and robs session here he is pressing the 80kg dumbbells on a incline for 6 strong reps!

Legs tonight.


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Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on January 17, 2017, 01:39:18 PM
How's the recovery from the squats and deadlifts now, bud?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 17, 2017, 07:26:01 PM
Yeah recovering okay after the initial pain lol today was squats again but we did them after warming up on the leg ext and then working on the press and new precor hack. Intensity was thru the roof, rob hit 8 reps with 140kg per side on the precor hack!!!!

Leg ext warm up 3x20
Hammer strength leg press 4x12-15 started at 200kg (final set 440kg x12 reps new PR)

Precor hack squat 40kg x15 120kg x15 160kg x10/8 new PRs on this

Then squats 60/100/130 x10-12 reps then 150kg x 3 reps drop 100kg x 10 reps

3 sets mts extensions and curls

Walking barbell lunges 4x30 strides 30kg weight

Laying leg curls 4x12

Then calves


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 18, 2017, 06:45:41 PM
Back session today focussed primarily on width exercises

Wide lat pulldowns 20/15/12/10
Mid hammer strength rows 3x12
High hammer strength rows 3x12
Low hammer strength rows 3x12
(All fast paced increasing weight after each set 45 secs rest)
Rev grip pull down 3x10 full stack
Paused barbell rows 3x10 100kg
Straight arm pull downs 3x12


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 19, 2017, 07:13:03 PM
Deadlift -
60/100 x10 130x6 160x4 180 3x2
160 plus chains x2 130 plus chains x 10 / 7 100 plus chains x 14 / 10 / 8


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Title: Lewis Rossi - The Process
Post by: Rossdog on January 21, 2017, 10:32:00 AM
Great weeks training with rob completed yesterday rest day for me today.
I have never trained with someone as strong, it is absolutely absurd the weights he moves makes me feel like a lil girl.
Here is our shoulder workout:

Dumbbell shoulder press (nursing a slight strain on my left delt so went for lighter weight higher reps on these) 20kg dumbbells x20 reps 30kg x15 reps 2x15 37.5kg
(Rob worked up to the 80 EIGHTY kg dumbbells for 6!)
Machine press 20/15/12/10
Seated side laterals 20/15/12/10
One arm cable laterals 3x12 RP last set
Reverse cables 3x15-12
Face pulls superset cybex rev pec Dec 3x10/10
Trap bar shrugs 4x15-12 150kg


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Title: Re: Lewis Rossi - The Process
Post by: Toby on January 21, 2017, 10:35:30 AM
15 reps on 37.5kg  8)

Glad you only went light today  :o


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 22, 2017, 05:54:34 PM
Haha yeah tobes training going pretty good at min. Legs Tomoro try to improve on my squats
Anyway here was today's arm session:
Cambered pushdowns 20/20/15/12/10 double drop

Ez bar curls 20/15/12/10 drop last

Cybex dip machine 4x12-15

Alt DB curl / hammer curl 4x10 each arm

Cybex extensions machine 4x15-10 drop last

Mts curl machine 4x15-10 each arm

Skull press 3x10:10

Incline dumbbell curls 3x12

Rev curls 3x15


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 23, 2017, 08:13:58 PM
So in my notes I am recording my lifts each week on incline DB press flat bench hack squat squat deadlift and hex bar deadlift depending on which exercises we choose.
There are a lot of variables when it comes to my results due to the way we train.
For example today we hack squatted 4th exercise in so I was already smoked, this week also as opposed to last week there was only 2 of us instead of 3 so rest periods felt literally non existent. I worked on the hacks 60k x10 100k x10 140x 10 180kx6 140kx16 - absolute killer the 16 reps.
Here is the full session:
Leg ext mts 20/15/12/10
Leg curls mts 20/15/12/10
Leg press close stance 3 sets wide stance 3 sets worked to top end set of 22 plates for 12
Then hack squats
MTS squat full stack 3 sets of 20
Walking barbell lunges 4x32 strides (these r literally the worst, at this point in the session my lungs were busting, and I felt so close to vomiting)
Cybex Leg ext superset thigh abductor 3x12/12

1 hour 40 min total session.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 24, 2017, 07:37:22 PM
Hit back today. Decided to change up my barbell row form and be more bent over making sure the bar reaches mid shin on each rep, had to lower the weight, but will keep track of how it goes back up.

Wide lat pulldowns 3x10 stack
Over hand high rows 3x10 single arm
Rev grip pulldowns 3x12
One arm underhand rows MTS 3x12
Pendlay rows 60x10 80x10 100x7
Barbell rows 100kg strict form 13/12/10 reps
Seated cable rows 3 sets
Straight arm pull downs 3 sets


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Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on January 25, 2017, 01:33:50 PM
So in my notes I am recording my lifts each week on incline DB press flat bench hack squat squat deadlift and hex bar deadlift depending on which exercises we choose.
There are a lot of variables when it comes to my results due to the way we train.
For example today we hack squatted 4th exercise in so I was already smoked, this week also as opposed to last week there was only 2 of us instead of 3 so rest periods felt literally non existent. I worked on the hacks 60k x10 100k x10 140x 10 180kx6 140kx16 - absolute killer the 16 reps.
Here is the full session:
Leg ext mts 20/15/12/10
Leg curls mts 20/15/12/10
Leg press close stance 3 sets wide stance 3 sets worked to top end set of 22 plates for 12
Then hack squats
MTS squat full stack 3 sets of 20
Walking barbell lunges 4x32 strides (these r literally the worst, at this point in the session my lungs were busting, and I felt so close to vomiting)
Cybex Leg ext superset thigh abductor 3x12/12

1 hour 40 min total session.


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Brutal mate!
I never feel safe lunging with a bar, always dumbells for me - easier to bail out!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 25, 2017, 06:39:33 PM
For me keeping track of strength improvements on certain exercises is pretty difficult as each time we train a specific bod part the rep ranges, exercise order etc changes. Although we use the same core exercises how we attack them changes vastly from session to session. I've learned over the last 4 weeks since new year training with rob I have to adapt, in constantly entering sessions knowing that I'm in for a battle, well n truly out of my comfort zone. Which I believe is the best way to improve. Today's session was chest:
Flat dumbbell press 20/40/50kg/55kg x12
Incline MTS press 4x12-8
Flat bench 60/100x10 120x5/5
Incline DB flys 4 x10 22.5 - 37.5kg
Flat mts press 4x15-12
Cable pushdowns 3x15
Cybex ext machine 3x15
Cybex dips 3x12

Also which is great, at the new gym rob has opened a healthy cafe where they prep your meals for u so each day now for 3.50 per meal I am having 160g cooked weight chicken with pesto pasta and 160g cooked weight flank steak with 250g white potato both with green beans. Meal 1 is 5 whole eggs 3 slices of wholemeal and PWO 50g whey 30g carbs. Then my PWO meal is practically whatever I fancy that's high in pro & carbs and then another whey and oats shake before bed.

Full session is on my insta story


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 27, 2017, 03:32:34 PM
Consistency and structure is the key, day in day out, year after year. My plan doesn't really change day after day..
8am 5 whole eggs 3 slices wholemeal. Multi vit vit c vit d fish oils

12pm chicken breast green beans white potato

3pm sirloin steak wholewheat pasta

4pm train
PWO 50g whey protein 50g carbs

High protein high carb meal
(Chicken breast with veg and salad with wholemeal wraps)

50g whey 50-100g oats


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 27, 2017, 07:55:09 PM
Shoulders

Hi rope face pulls 20/20/15/12/10
Reverse cable flys 20/15/12/10 drop

Single arm cybex side laterals 4x15 - 10 each arm
Dumbbell side laterals standing 20/15/12/10 double drop set

MTS shoulders press 4x15-10
Plate front raise superset barbell press 4x10/12

DB shrugs 3x15 50kg

3 x 12/12 :
DB hammers / ext mac
Rope pd / ez curls
Iso curls / DB kickbacks

4 sets seated calves
4 sets standing calves

2 hours


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 29, 2017, 04:45:42 PM
Awesome back workout yesterday managed 8 reps with 180kgtrap bar deadlift

Today did chest cables to warm up then dumbbell press 20/40/50kg x 10 60x8 65kg x4 good reps 3 extra reps spotted
Then hammer strength mts machines and tris to finish good weekend of training


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on January 29, 2017, 05:55:27 PM
nice work mate. I watch the insta stories. The gym looks great


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 29, 2017, 08:50:58 PM
Cheers mate really trying to push on now


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 30, 2017, 07:57:40 PM
Legs today with rob at the unit.
Literally got home curled up in a ball and chill because I can't move.
See quite a lot of people posting videos of impressive lifts, but then when I see the rest of there session I think 'is that it' it's what u do in the entire session that counts not what u do in one set of that session.. anyway today grumpy leg rant over. Here's the session

Squats 60kg x20 100kg x15 120kg x12 140kg x 10 160kg x8 - massive improvements on these in last 4 weeks

Cybex ext 20/15/12/10 double drop

Precor hack slide 1/2/3 plates per side x10 reps close stance 3 second negs last set 3 plates per side drop to 2 plates per side 8/8

Hammer strength leg press 4x10 banded
Vertical leg press 3x10
Walking lunges 3 x 30 strides
Single leg curls 3 x20 each leg
Standing calf raises 4x15-20

1 hour 45 mins - as u can imagine rest periods were literally 60 seconds if not less throughout


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on January 30, 2017, 09:37:23 PM
Big sesh there mate. Not surprised you were destroyed :D


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 31, 2017, 09:19:22 AM
Cheers man. Feeling wiped out today. Saturday Sunday and Monday 3 2 hour sessions or thereabouts , hitting deads DB press and squats all back to back to back. And bigger numbers than I've done before.


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Title: Re: Lewis Rossi - The Process
Post by: Toby on January 31, 2017, 02:32:57 PM
2 hour sessions? Jeez man, I am good for a 40-50 effort then either flatten out or lose focus.

Superb squats too btw.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on January 31, 2017, 03:27:22 PM
Nice one tobes. I'm feeling it today tho!! Once get used to being back under the bar expect some more weight on!!


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on January 31, 2017, 07:58:50 PM
nice work mate that session looks horrific


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 01, 2017, 07:02:00 PM
Decent session today. After legs Monday I feel as though as I was hit by a bug, completely wrote off yesterday, and I had decided to take 2-3 days off to fully recover. However when rob text me saying chest and arms at 4pm I couldn't resist.

Incline dumbbell press 20/30/40/50 x12
Incline barbell press (free weight) 50/80/90/90 kg x10
Single arm machine press 4x10:10
Cable flys 4x10 double drop last set
V bar pushdowns
Over head ext 3x10-15
DB curls
ISO machine 3x10-15

Done in 75 mins


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 02, 2017, 07:28:24 PM
Quick power hour on back today before deadlifts on Saturday.
Straight arm rope pulldowns 20/15/12/10 double drop
Rev grip lat pull downs 20/15/12/8 double drop
Hammer strength pull downs single arms 4x12-10
Hammer strength mid row 4x10
Rope rows 4x10-15
Session done.

Today's meals:
100g oats 50g whey 250ml cranberry juice
200g chicken breast 250g white potato green beans
220g sirloin steak 100g wholewheat pasta low fat dolmio sauce
50g whey 50g oats
300g chicken breast 2 wraps and salad
2x Greek yoghurts


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 03, 2017, 10:17:44 PM
Shoulders
Rev pec Dec & face pulls x. 4 sets
Seated barbell military press 50/50/70/80 x10 reps
MTS shoulder press superset front raise . X4
DB side laterals 3x15/15/165 rev drop sets
Shrugs x4


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 05, 2017, 01:53:28 PM
Not a great back session yesterday. Feeling incredibly fatigued and overreached from this past months training! I feel that these 2 hour sessions r way too much for me. Training with rob is good but it can be just too much. So resting up today and then starting training on my own my own way again as from Tomoro back to the usual split that I like doing. 


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on February 05, 2017, 02:51:09 PM
alway nice to train with someone but if it's not working mate you have to set your own goal as a priority.



Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 06, 2017, 08:12:29 PM
After fully resting up and recuperating yesterday was back too it today full of beans, my own training, back to basics, straight in hit it hard and smart. Loved this session..

Warm up - 4x15 cable fly 2x15 light side laterals
Slight incline db press 27.5x10 40x10 50x11 60x10 strong
Flat bench press 50x10 80x10 110x10 140x4 - drop 80/50x10
Decline mts chest press 4x15
Incline db fly into close tricep db press 3x10:10 20kgs
Cambered bar pushdowns 4x15

Session complete in 70 mins


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Title: Re: Lewis Rossi - The Process
Post by: SuperSi on February 07, 2017, 10:23:44 AM
Not a great back session yesterday. Feeling incredibly fatigued and overreached from this past months training! I feel that these 2 hour sessions r way too much for me. Training with rob is good but it can be just too much.

Don't know if your mate is 'on' (and it doesn't matter anyway), but I used to train with a couple of lads that were 'assisted.' In one way, it was great as when they went on cycle and got stronger, I'd always try to keep up. I'd definitely improve - just not as much as them!

I did find that after 4-5 weeks I'd be battered and struggled to maintain the intensity, whereas they were literally going from strength to strength.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 07, 2017, 11:18:43 AM
Yeah si he's on massively. His strength went thru roof since the new year when he went 'back on' and mine has gone up with it. But I guess we just have to be a lil smarter about or intensity.


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Title: Re: Lewis Rossi - The Process
Post by: Toby on February 07, 2017, 01:21:31 PM
Great point by Si, you could fry the hell out of your CNS and struggle to recover if duplicating what Rob can do when he is using extra help.

Strong sessions as always though buddy


Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on February 07, 2017, 01:42:25 PM
Kind of makes sense regarding the burn out.  Funny though, a lot of the juice guy's I've seen are pretty lazy in the gym as they don't have to try so hard  :-\


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 07, 2017, 07:23:18 PM
Yeah lads I know to be fair to rob he's on the juice but trains like an absolute demon so keeping up with him is a killer in the CNS don't think having this cold and sore throats helped this week tho. But anyway back to my own things great leg session today, didn't quite hit the numbers I'd of liked to but all sets were absolute grinders by the end

Warm up ext and curls

Squat 60/80/100/140 x10 - these flew so comfortably!! 160x5 170x4 140x8

Precor hack 60/100/140 x10 tried 180 did 1 reps then got massive help on the next two n fucked it off, had a minute or so rest then dropped to 140 again and banged out 15 reps!!!!

Extensions 4x15 double drop last
3 sets barbell walking lunges

Job done 90 mins perfect around 15 complete working sets for quads.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 08, 2017, 07:01:36 PM
Really good shoulder session today, plenty of different variations on exercises fast paced high rep supersets all the way was a fun 70 min non stop session.

Shoulders

Warm up dumbbell laterals into rears  3 sets

Cybex press superset cybex side laterals 4x12/12 drop both on last set plus 10 sec negative

Tri set - plate side laterals / plate alternating front raises / plate sides 3x15/10/5

Tri set- plate side lateral diff grip / bent over plate laterals / plate rear kickbacks 3x15/15/10

Superset hi rope face pulls / cybex rear delts 3x20/20

Cable side laterals / cable front raise single arm 3x10/10 each arm


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 08, 2017, 07:06:08 PM
I've put the session up on my insta story most of it anyway @lewisrossi7


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on February 09, 2017, 12:25:25 AM
Must be hard staying natty if your friends are on mate


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 09, 2017, 02:06:00 PM
It's not really mate, I'm round it constantly day in day out all my mates r on it. But I'm in this because I love competing and I know I don't wanna take gear to get to the level I'd want to be at competitively, plus I don't want to even look that overly ridiculous ha.


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Title: Re: Lewis Rossi - The Process
Post by: Nic on February 09, 2017, 02:23:19 PM
Vast majority of people in both gyms I train at are on gear, it's never changed my personal views or tempted me. If anything, I think a natty being around "juicers" would reinforce the natty's decision (because they get to see the reality of it rather than having a vague "idea" of what it might entail).


Title: Re: Lewis Rossi - The Process
Post by: Dan94 on February 09, 2017, 02:45:35 PM
Fair enough bud :)


Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on February 09, 2017, 08:05:34 PM
You must have been pumped to hell mate


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 10, 2017, 09:29:03 AM
Agree entirely with what my pal Nic says !!!
Yeah Scott one hell of a pump and no pain in my shoulder which was a bonus.
Arms yesterday
4x20-10 on all exercises
Ez pushdowns
Ez curls
Cybex dips
Hammer curls
Over head cable
Seated db curls
Close grip push ups
ISO curl machine


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Title: Re: Lewis Rossi - The Process
Post by: Toby on February 10, 2017, 10:40:28 AM
Must be hard staying natty if your friends are on mate

What Rich?! I bloody knew it!  ;D

hahaha JUST KIDDING!  8)


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 10, 2017, 07:32:10 PM
Must be hard staying natty if your friends are on mate

What Rich?! I bloody knew it!  ;D

hahaha JUST KIDDING!  8)
😂😂😂😂😂😂😂😂


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 10, 2017, 07:37:48 PM
Today's hamstring session:

Laying leg curls 20/20/15/10/8 double drop
Single leg curls 2x12 each leg

Pause rep stiff leg deads (like a rack pull but low and trying to focus on hams)
60/100/140/170 x10
170 plus chains x 5
170 plus chains doubled over x4
- drop 140 x 10 (20 sec RP) - x7

3 sets laying leg curl 3x10
2 sets single 2x10

4x15/15 standing calf raises
4x30 rope crunches
1x50 Broom twists


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on February 11, 2017, 01:40:39 PM
What're you doing atm mate, bulking? Cutting?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 11, 2017, 06:28:26 PM
Bulking up at the moment pal. But I think I've found comfortable enough ground at the 99-100kg mark, strong still relatively fit and gettin in some great sessions. Today was back:
Rev grip pull downs 20/20/15/10/8** drop stack plus 15kg

Rack barbell rows 5x10 worked to 110kg plus chains into double drop

Hammer strength single arm pull downs 3x10

Low hammer strength plate loaded rows double arm 60kg per side 3x10 hold contraction

One arm db rows 55kg 3x8-10 each arm

Fst straight arm pull downs

Crunches / plate twists 3x20/20


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on February 11, 2017, 09:40:27 PM
Do you follow a specific diet or is it just iifym?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 12, 2017, 01:13:48 PM
I pretty much just eat the same thing every single day at the same time and mix up my post workout meal but it's usually same cals each day holding me around 99-100kg at the min. Not too shabby for off season. (https://uploads.tapatalk-cdn.com/20170212/2923945a68698a3f4dcb9e71b4872290.jpg)


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 12, 2017, 01:34:11 PM
Pic taken this morning cold at 99kg

Chest session

Cables warm up 4x15

Flat bench 60/80/100/120 x10 130x5 back off set 100x20

Incline db press 37.5 x10 50 x7/5 37.5 x10

Incline db fly 20/27.5/30/35 x8-10

MTS chest press 4x12-10

Cable push downs 4x15 double drop last


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on February 12, 2017, 02:57:15 PM
I'd love to look like that :( :D

How old are you may I ask?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 12, 2017, 03:13:41 PM
25 mate


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on February 12, 2017, 07:40:19 PM
Wow impressive

How long you been training?

Sorry for all the questions ;D


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 12, 2017, 08:12:21 PM
Been training since I was 16 when I stopped competitive swimming. Trained pretty much like a bodybuilder til I was 20 but ate just whatever I wanted. Competed at 20 finished third in the juniors at the brits then structured my eating etc from there and continued to train my balls off. Won the juniors and heavyweights and the ukdfba Scottish, and won the middleweights at the ukdfba northern. Probably be back competing in 2018.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 13, 2017, 08:15:52 PM
Legs -

Warm up 3x20 extensions 2x20 leg curls

Squats 60/80/100/140 x10 160 x8 170 x6
Hack squats 40/60/100/140/160 x10 reps (3.75 plates per side)
Leg ext 4 x 15 reps last set double drop
Single leg curls 3 x10 each leg


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 15, 2017, 07:18:20 PM
Shoulders yesterday and arms today with matty kav too solid sessions, I'll post a link up to video of arm session later today or Tomoro


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on February 16, 2017, 11:07:49 AM
What does your shoulder workout look like mate? I could do with a few ideas as they're something which are lacking for me


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 16, 2017, 06:28:27 PM
Shoulder session this week was
Warm up with some rotators etc
Then move onto plate side laterals 10kg 15 reps superset plate front raise 10 reps each arm 3 sets total (really feeling sides with the plates at the min more than dumbbells)
More side laterals with plates this time into rears 3x15/15

Cybex press machine superset cybex side lateral machine 4x12:12 drop last set on each

Db shoulder press 30kg 4 x15 reps

Single arm rev cables 4x12 each arm non stop
Rope face pulls 4x20

Shrugs 3x15 -20


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on February 16, 2017, 10:58:33 PM
Cheers bud


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 17, 2017, 07:21:08 PM
Today's back session

Rev grip lat pull down 5 sets work to full stack plus 10kg x 7 reps

Rack barbell rows 80/100/110 plus chains x10 120 plus chains x7

Rack pulls 140 plus chains x10
150 chains - 10
180 chains - 5

Low plate loaded rows 3x12 60kg per side
Mts pulldowns single arm full stack 12/10/8 each arm

One arm db row 3 sets non stop alternating arms 60kgs 10/8/6 each arm


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 18, 2017, 06:07:19 PM
Not a great hamstring session today but money in the bank.

Laying leg curls 5 sets work to stack x10
Db sldl 5 sets work to 60kgs x 10
Bar sldl 5 sets work to 140kg x 10
Seated calves superset cybex calves 4 x 15/15

100 rope crunch RP


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 19, 2017, 01:19:27 PM
Decent chest session this morning not as strong as a couple of weeks ago but still a real tough session

Cable fly 4 x15
Dumbbell press 30/40/55 x10-8 60x6 drop 40 x12
Flat bench 50/80/110 x10 130x5 drop 100 x6 drop 70 x10
Dumbbell fly 25/35/42.5 kg x10
MTS hammer press 4x12-8
V bar pushdowns 5x12-10

Moving on to legs Tomoro


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 19, 2017, 05:36:36 PM
Here's a few back shots I took cold after I saw Damian lees pic earlier. Really think the past 6 months since my show have been productive in adding thickness and feel it maturing more and more.

(https://uploads.tapatalk-cdn.com/20170219/0c38c81f312db23d1e0e29065a86c84f.jpg)(https://uploads.tapatalk-cdn.com/20170219/35143b392650bc85f9b67557e4d86a1d.jpg)(https://uploads.tapatalk-cdn.com/20170219/5e124829546223daa502732bdd9540ae.jpg)


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 20, 2017, 06:54:38 PM
Legs

Squats 3 warm up sets
130x12 140x10/8 130x10/8 working

Hack squats 30/60/90/120 x12 140 x5 drop 60x10

Leg extensions 4x20 double drop last set

Laying leg curls 4 x 10-12 RP last set

Calves seated / cybex 4x15/15


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on February 20, 2017, 10:06:47 PM
Back looks fantastic mate!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 21, 2017, 11:23:27 AM
Cheers pal


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Title: Re: Lewis Rossi - The Process
Post by: SuperSi on February 21, 2017, 02:43:55 PM
Taper and thickness are both looking good!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 21, 2017, 06:53:21 PM
Decent shoulder session today,

Plate side laterals superset plate alternating front raises 10kgs 3 x15 : 10 each arm

Plate side laterals superset bent over rear laterals 3x15:15

Hammer strength press 4x10 last set double drop

Reverse cables 3 sets 20 reps
Hi rope face pulls 4 sets 20 reps

2 x 50 reps on seated and standing calf raises

Trained with Kav, done in an hour and 15 mins


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 22, 2017, 06:51:55 PM
Really good arm session today!!!!

Arms

Rope open closed 4 x 12/12

Ez cable superset rope hammer 4x12/12

Skull press 4 x 10/10

Alt db curls into hammers 10 each arm then 5 each arm hammer 3 sets

Dip machine 20/15/12/10 drop

Ez pushdowns superset barbell curls 4 x 15/15


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 24, 2017, 07:23:01 PM
Hams

Laying leg curls 5 sets inc to drop
Sldl 5 sets 20-60kgs
Hack squats banded 5 sets inc to drop worked to 70kg per side x 4 and 60 per side x 12
Abductor machine 3x 20 adductor 3x 20
Cybex calf press 2 x 50 RP
Leg ext 4 x 20 RP



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 25, 2017, 06:39:13 PM
Good back session today
Slight strain in lower back think it's just a sign of over use. Comes off the back of 8 weeks real solid hard training and reintroducing squats and deadlifts .. me and Laura go to Rome this week for 4 days and although I will train whilst there it will be a welcome break and opportunity to reload as such before gettin back on it next week.
Anyway here is today's session
Lat pull down work to full stack for 2 sets of 12
Rack pulls 60/100/140/180 x 10 200 x8 massive PR
high mts pull downs work to full stack 2 sets of 12
Low rows 3x12
Straight arm pull downs 3x30


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 27, 2017, 08:22:21 PM
Good Chest session yday. Didn't pull any trees up but was very productive.
Today was legs

Warmed up loads in extensions and curls...

Squats 60/100/140/160 x 10 reps stronger than ever. Never done 180 before hit it for 5 reps. Real happy with these

Hack squats 40/80/120/160 x 10 120/80/40 drop set 10/10/10

Laying leg curls 4 x 10
Leg extensions 4 x 10 double drop last

Calves 3 x 50 RP




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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 28, 2017, 10:38:13 AM
Decent session in this morning before heading to Rome this afternoon with Laura. Found a gym and it's 30 per session 😂😳😳😳 so gonna hit it twice whilst there. Back Saturday morning.


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Title: Re: Lewis Rossi - The Process
Post by: Nic on February 28, 2017, 12:05:56 PM
My Auntie Rose & Uncle Russ are in Rome atm. If you bump into them, say hi ;) haha.


Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on February 28, 2017, 01:33:26 PM
Would love to go to Rome, and it's on my list of places to go.
How long are you there for? Rest week?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on February 28, 2017, 02:52:44 PM
Haha Nic I will do ;) 😂

No rest week for me Matt pal, found a gym in the station 0.4 miles from us so going there weds and Friday morning! Having Thursday off then I'm back in time to train Saturday.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 01, 2017, 07:50:13 PM
(https://uploads.tapatalk-cdn.com/20170301/b63d35c2dcb1b0ac503d7cb53d157d57.jpg)

Trained this morning great session, covered 7 miles on foot today in Rome !!! Always time for a hotel progress pic !!


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 04, 2017, 03:25:54 PM
Trained 2 out of 3 days in Rome 2 good sessions in a bag. Plenty of walking and good food. Flew back this morning. Good rest day today, watch the fights tonight, back in the gym Tomoro morning !


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 05, 2017, 03:19:15 PM
Chest & back

Wide grip lat pull downs superset mts machine press 4 sets 12-12 reps

Rack pulls 4 sets inc to max weight 8-12 reps 60-180kg

Flat dumbbell press 4 sets 10 - 6 rep max drop last set 50/60/50/40

Rack rows plus chains 3 sets plus chains
60/100/120 x10/10/7

Flat bench press 4 sets plus chains
60/100 x10/8 110 x 4 70x 15

Straight arm pd superset mts chest press 4 sets 12-12 reps


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 06, 2017, 08:13:40 PM
No rest for the wicked straight into legs today feeling beat up from doubling up yday on big lifts!

Plenty of time warming up on extensions and curls

Squats 60/80/100/140/160 x10 180 x4 (shit bar wobbling bout all over the place) drop 140x6 drop 100x10 killer

Banded hack squats 40/80/120 x10 reps

Leg extensions 4x15 double drop last set

Leg press 4 x 15 - 20 reps also with bands

Just finish off tickling some single leg curls 3x10 each leg


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 08, 2017, 06:34:57 PM
Arms

Cambered bar pushdowns 4 x12/12 under / over grip

Rope hammer curls superset cambered bar cable curls 4x15/15

Skull - press 4 x10/15

Dumbbell curls into hammers 3 x10 alt curls each arm 5 hammers each arm

Dips BW superset v bar pushdowns 3x12/12 target

Barbell curls 3 sets 21s


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on March 09, 2017, 07:27:57 PM
do you you ever track the weights you've lifted mate or do you just play it by ear and smash the crap out of yourself?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 09, 2017, 08:02:11 PM
Laying leg curls 6 sets 12-failure inc weight each set stack

Close grip lat pulldowns 4 sets drop last stack pause reps

Rack pulls plus chains
60/100/140/160/190/190 x 8 reps

Db stiff legs 32.5kg 4x10 full stretch

Calves


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 09, 2017, 08:04:42 PM
Funny you should say that Galts I've been tracking my big lifts in my notes on the iPhone for the past 10 weeks here's what I have so far and I aim I improve on these each week



Week 1
Deadlift 50/80/110/140x10 170x5/3
Squat 60/100x10 130x7/7

Week 2
Deadlift 60/100x10 3x10 130kg
Squat 50/80/110 x10 140x9/8

Week 3
Squat 60/100x12-  130x8 150x3 (after pre exhaust)
Precor hack squat 40/80x12 - 120kg x10/8

Deadlift -
60/100 x10 130x6 160x4 180 3x2
160 plus chains x2 130 plus chains x 10 / 7 100 plus chains x 14 / 10 / 8

Incline dumbbells 50kg x 8/8

Week 4.
Hack squat 120x16/10 160x4

Barbell row 100kg x12/10/8 strict

Flat dumbbell press 50x12 55x12
Flat bench 120kg x5/5

Deadlift hex bar - 60/100/140/180/160 x5 180 x8 max reps

Week 5
Flat dumbbell press 50x10 60x8 65x4
Incline DB press 50kg x9 / 7

Squats 60x20 15x100 10x140 8x160kg

No deads

Week 6
Incline db press 50x12 60x8
Flat bench 110x10 140x4

Squats 140kg X10 160x5 170x4 drop 140x4
Hacks 120kg 2x10 1x15

Rack pulls 60/100/140/170 x10 170 plus chains x 6 170 plus chains doubled x 3 drop to 140 x10  - RP 140x7

Week 7

Flat bench 100/120 x10 130x 5 100x 20
Incline dumbbell press 50kg x7/5

Squats 60/100/140 x10 140 plus chains x 8 150 plus chains x 5
Hack 120/140/150 x10

Rack barbell rows 80/100/110 plus chains x10 120 plus chains x7
Rack pulls 140 plus chains x10
150 chains - 10
180 chains - 5

Week 8

Flat db press 55/65 x 10/6

Squats 130x 12 140x10 140x8 130x10 130x8 working

Rack pulls 60/100/140/180 x 10 200 x 8 PR

Week 9

Squats 60/100/140/160 x8 180x5
Hacks 40/80/120/160 x10

Rack pulls 4 sets inc to max weight 8-12 reps 60-180kg

Flat dumbbell press 4 sets 10 - 6 rep max drop last set 50/60/50/40

Rack rows plus chains 3 sets plus chains
60/100/120 x10/10/7

Flat bench press 4 sets plus chains
60/100 x10/8 110 x 4 70x 15

Week 10

Rack pulls plus chains
60/100/140/160/190/190 x 8 reps
















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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 10, 2017, 06:34:05 PM
Chest

Flat bench
50x20/20 80x15 110x10 120x 3 sets of 5
110x 2 sets 5 (bench seems weak!)

Flat dumbbell press
40kg x 9/7/7

Really disappointed with session at this point so moving on to more supersets n pick intensity and reps up that way..

MTS decline : MTS incline 4x12/12

Got pissed off went back to dumbbell press 50kg 1 set of 8

Can't hit PBs every week
Back to MTS press 2 sets

Finished off with dips into pushdowns 3 sets



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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on March 10, 2017, 06:39:27 PM
Great strength gainz mate. Worth login the big lifts, be it mentally or written down


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 11, 2017, 07:11:27 PM
Back today

Wide lat pull downs 3 warm ups 3 x 10 full stack

Rack pulls 60/100/140/180 x 10 reps 220kg x 2

Mts pull downs 3x15
T bar rows 3 x10
Plate loaded 3x15 - 12 each arm 75kg
Barbell shrugs 3 x 15 140kg

2 sets rope hammers


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 12, 2017, 12:37:57 PM
Db sides 20/20/15/15/12/12/10/10 double drop

Hammer strength press 2/15/12/10 drop

Rear laterals 20/15/12/10 drop

Barbell front raise 20/15/12/10 drop

Ez bar press 4 x 15 reps

Cybex side laterals 20/15/12/10 drop

Db shrugs 20/15/12/10

Best shoulder session of the year by far today on my own blasted thru this session in bang on 1 hour rest periods were very low in n out!!! Fast paced mega pump.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 13, 2017, 07:27:31 PM
Squats seem to be on the up at the moment. Kicked off leg day with them:
60/60/100/140 x 10
180 x 6 PR
190 x 3 PR drop set 140 x 10

Banded hack squats 40/80/120/120 x 10 into double drop set

Extensions 4 x 15 straight sets RP if needed

Single leg curls 4 x 10 each leg

Hammer strength leg press 4 x 15 fast pace in out

Session complete in 90 mins


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 14, 2017, 11:13:06 AM
(https://uploads.tapatalk-cdn.com/20170314/69c658b90f5e8fad11157d3eeb57643d.jpg)

Definitely seeing a big difference in my quads in the last 11 weeks or so since the new year.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 15, 2017, 07:06:57 PM
Half decent arm workout yday didn't do much on tris as I knew I was hitting best today

Shoulder giving me a bit of jip so I'm mixing things up n pre exhausting / warming up with plenty of supersets before my heavy lifts

Chest

Cables 5 x 20 reps inc kg each set warm up / pre exhaust

Decline mts superset db fly 4 x 20/12

Incline mts superset bent over cable fly 4 x15/15

Flat db press 4 sets max weight 8 reps
35/50/55/60 kg x 8
Dips superset v bar pushdowns 4 sets


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 17, 2017, 12:47:57 PM
Back
Close lat pull downs 4 sets

Rack rows 2 warm ups 3 x 10 110kg

Rack pulls 150kg 3 x 10

Mid mts rows 4 x 12
 
One arm low rows 4x10 50-70kg


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 17, 2017, 06:24:22 PM
Very good shoulder session, feel I've found a a great workout for me, I got a bit carried away with weight and when it comes to shoulder training I've always been a big believer in plenty of reps 12-20, low rest periods, fast paced training, plenty of exercises and angles and that's what I've gone back to. This session was complete in 60mins and there's around 30 sets so around a mins rest between sets on everything.

Trained 13 days on the bounce now. Very happy with how it's gone, now I've got the weekend away in London to look forward to with the lads for the UFC events at the o2

Shoulders

Db sides 25/25/20/20/15/15/12/12 7.5-15k

Mts forward facing press 20/15/12/10 ** 35k

Side lateral machine 20/15/12/10 ** 90lbs

Standing ez bar press 4 sets 15 reps 35k

Incline bench rear laterals 20/15/12/10 ** superset band rears x15 reps 15k

Alternating under hand db front raise 4x10

Dumbbell shrugs 3x15

4 sets for cables chest


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 20, 2017, 06:52:57 PM
Squats -
60kg plus 20kg chains x 10
100kg plus 20kg chains x 10
140kg plus 20kg chains x 10
160kg plus 20kg chains x 4

160/140/100/60 plus 20kg chains drop set - x 2/10/10/10

Hack squats 60/100/140/180kg x 10 reps
190kg x 3

Leg extensions 4 sets 15 reps

Leg press 6 sets muscle rounds



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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on March 20, 2017, 08:00:11 PM
Quality work as always mate


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 20, 2017, 10:14:31 PM
Cheers Scott mate sessions all going nicely at the minute. Food on point all nice n consistent


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 22, 2017, 09:51:35 AM
Chest

5 x 15 cable fly

Flat db press 20/30/40/50/60 x10-8 50/40/30 x10

Flat bench 50/80/100 x 8 double drop

Db flys 20kg 10/10 2 sets 30/35 kg x8-10

Decline mts 3 x 12

Tricep pushdowns superset db side laterals 4 x 15/15

3 sets hammer strength incline


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Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on March 22, 2017, 10:48:42 AM
Cable flyes are one of my favourites! Good session mate.  You training solo still?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 22, 2017, 01:37:09 PM
Yes mate still on my own, training going great guns at the min. Them 60kg dumbbells for chest pressing are very difficult to get up tho without a spot at the start lol.


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Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on March 22, 2017, 01:41:48 PM
Yes mate still on my own, training going great guns at the min. Them 60kg dumbbells for chest pressing are very difficult to get up tho without a spot at the start lol.


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I wouldn't know! ha ha!
Funny though, as I used to hate doing both DB's myself, but nowadays sometimes prefer it as position on the seat seems to be more comfortable.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 22, 2017, 06:35:46 PM
So today was probably the strongest I have ever been on back numbers on the up still...

Wide grip lat pull downs 4 sets work to stack x 12

Rack pulls 60/100/140/180 x 10 200 x 8

Plate loaded one arm rows 70kg 4x 12 each arm

Rack barbell rows - 60/100/120/130/140/100 x 10/10/10/9/6/12

Mts rows 3 x 12

Incline bench rear laterals 12 superset band rear laterals 12 3 sets


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 25, 2017, 06:21:47 PM
Strong shoulder session yesterday followed up by a good arms superset workout today. Big feed tonight then legs in the morning


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on March 26, 2017, 11:38:19 AM
60kg for db press is impressive dude! :o


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 26, 2017, 01:57:56 PM
Cheers man
Hit up legs this morning..

5 mins x trainer plus 4x 20 -15 reps leg extension

Squats 60/60/100/140/160/180/160 x 5 reps 140 kg x 10 reps

Leg press 240kg 4 x 15 double drop last set

Banded hack squat 3 x 10 50kg per side


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 27, 2017, 06:59:41 PM
Lower back is in absolute tatters today for some reason really in need of deep tissue, it's all knotted up around my hips too really restricted my today on rack rows n rack pulls. Glad rest of the week doesn't really effect the lower back.

Back

Close grip lat pull downs 4 x 10-12 double drop last stack

Rack rows 4 x 10-12 110kg plus chains

One arm low rows 4 x 12 each arm plus bands - 50kg

Rack Pulls 3 x 5 170kg (lower back in tatters from legs yesterday so had to ease back

Mid mts row machine 4 x 12 drop last set

Wide grip lat pull downs 4 x 10-12


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 28, 2017, 05:40:08 PM
Chest today! Lower back still giving me some grief will book an extra deep tissue massage in the next couple of days and get him to do my quads too.

Incline bench press (never been that strong on these!) 6 working sets 100kg x8/8 90kg x10/8 80kg x12/10

Decline mts 4 x12
Incline mts 4 x12
Flat db fly press 3 x 10/5
Cable flys 3 x 15
Dips BW 3x12-10
Cable pushdowns 4 x 15

27 sets complete in 60 mins


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 29, 2017, 05:51:11 PM
Shoulders

Sides 25/25/20/20/15/15/10 drop

Front facing mts press 20/15/12/10 drop

Double arm seated front raises 20/15/12/10

Incline bench rear laterals superset banded rears 4 sets

Standing ez bar press 4 x 15

Seated side laterals Mac 20/15/12/10

Shrug x 3

Lower back still tight managed to get booked in with my guy early so he's coming Tomoro to sort me out haha!

Today's session done in 70 mins


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 30, 2017, 05:37:45 PM
Was meant to be hams today but after deep tissue my lower back was still sore so did 7 sets of hamstring curls and tried some sldl but was hurting so left it there moved onto a back session..

High mts row 20/15/12/10 drop

Mid mts row 20/15/12/10 drop

High mts pull downs 4 x 12 each arm

Low plate loaded overhand rows 20/15/10/8 60kg per side

Wide grip lat pull downs 4 x 10-12

Seated calves 4 x15 RP 10/5

1 set RP muscle round style leg curls 10/8/6/4/2 reps

70 mins

Arms Tomoro rest Saturday should be good for legs Sunday morning!




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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on March 31, 2017, 06:34:15 PM
Arms

Rope push downs 30/30/15/12**
Skull crushers superset ISO tricep ext 4 x 10/15
Bench dips 4 x 20 40kg plus BW
Overhead single arm db ext 4x15

Ez cable curls 30/30/15/12/10* (*30 rep RP set)
Alt db curls 25kg 4x 10 each arm
ISO concentration curls 4 x12 each arm
Seated double arm hammers 4x10 25kg


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Title: Re: Lewis Rossi - The Process
Post by: fhwill on April 01, 2017, 08:13:45 PM
Wrestlemania tomorrow!  :D I thought of you!


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 02, 2017, 12:41:14 PM
😂😂😂😂 yeah having some of the lads round and will be pulling an all nighter, defo on my bucket list to go one year! This year would've been a good one as it's in Orlando

This morning was legs...

Squats working sets 130/140/150/130 x 10 reps

Hack squats with bands 25/45/65 kg per side x 10 reps

Leg extensions 4 x 20 RP

Laying leg curls 4 x 12

Seated calves 4 x 15


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Title: Re: Lewis Rossi - The Process
Post by: fhwill on April 02, 2017, 09:12:05 PM
I need 48hours grace to catch up on it!  ;D


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 03, 2017, 06:59:29 PM
Standard chest session

Cables 5 x 20 warm up into press exhaust

Incline bench 60 x 12 80x12 90x10 100x10 110x5 100x8 90x8 80x10

Decline mts 4 x 12
Incline mts 4 x 12

Db fly press 4 x10/5

Dips superset pushdowns 4 sets


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 04, 2017, 07:25:36 PM
Back

Rev grip pull downs 5 x 12 inc kg each set drop last set

Rack rows 5 x10-8 reps inc kg max weight

One arm low rows plate loaded 4 sets each arm

Mid / high mts rows 3 x10-12 each drop last

Rack pulls 180 2x 8 after working upto that weight

3 sets db curls bb curls ISO curls


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Title: Lewis Rossi - The Process
Post by: Rossdog on April 04, 2017, 08:09:26 PM
Current meal plan is

100g oats 50g whey 100g blueberries
5 whole eggs 3 slices wholemeal bread
220g sirloin steak 100g pasta
100g oats 50g whey 100 blueberries
Meal of my choice - at minute Chicken fajitas is the favourite, tonight was chicken, homemade chips and mixed veg.
Chuck a 450cal flapjack in at some point too.

Calories are around the 4000 mark
Weight is nice and steady at 100kg not too bad shape.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 05, 2017, 05:30:44 PM
Shoulders

Db side laterals 5kg 2x 25 7.5kg 2x20 10kg 2x 15 reps double drop back down

Mts press 20/15/12/10 double drop set

Rope face pulls 20 reps - banded rear delts 20 reps 4 sets

Side lateral Mac 20/15/12/10 double drop

Incline bench rear laterals into - alt front raises underhand cross body 4 sets

4 x 20 ez bar press

3x 15 shrugs

4 sets rope abs

4 sets calves

70 mins





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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 09, 2017, 01:43:14 PM
Legs

Nautilus leg curl 20/15 wu 4x10 triple drop last

Seated leg curls 4 sets - 20-10 reps double drop last

Single leg curls 3 sets

Leg ext 4 sets 20-8 reps double drop last

Smith Mac lunges 6 sets each leg 50- 100kg x 10 reps

Leg press 4 sets - 250kg 15 reps

4 sets nautilus leg ext 4 x 15

Seated / donkey / leg press calf raises 4sets 20-10 reps


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 09, 2017, 06:20:57 PM
Week 1
Deadlift 50/80/110/140x10 170x5/3
Squat 60/100x10 130x7/7

Week 2
Deadlift 60/100x10 3x10 130kg
Squat 50/80/110 x10 140x9/8

Week 3
Squat 60/100x12-  130x8 150x3 (after pre exhaust)
Precor hack squat 40/80x12 - 120kg x10/8

Deadlift -
60/100 x10 130x6 160x4 180 3x2
160 plus chains x2 130 plus chains x 10 / 7 100 plus chains x 14 / 10 / 8

Incline dumbbells 50kg x 8/8

Week 4.
Hack squat 120x16/10 160x4

Barbell row 100kg x12/10/8 strict

Flat dumbbell press 50x12 55x12
Flat bench 120kg x5/5

Deadlift hex bar - 60/100/140/180/160 x5 180 x8 max reps

Week 5
Flat dumbbell press 50x10 60x8 65x4
Incline DB press 50kg x9 / 7

Squats 60x20 15x100 10x140 8x160kg

No deads

Week 6
Incline db press 50x12 60x8
Flat bench 110x10 140x4

Squats 140kg X10 160x5 170x4 drop 140x4
Hacks 120kg 2x10 1x15

Rack pulls 60/100/140/170 x10 170 plus chains x 6 170 plus chains doubled x 3 drop to 140 x10  - RP 140x7

Week 7

Flat bench 100/120 x10 130x 5 100x 20
Incline dumbbell press 50kg x7/5

Squats 60/100/140 x10 140 plus chains x 8 150 plus chains x 5
Hack 120/140/150 x10

Rack barbell rows 80/100/110 plus chains x10 120 plus chains x7
Rack pulls 140 plus chains x10
150 chains - 10
180 chains - 5

Week 8

Flat db press 55/65 x 10/6

Squats 130x 12 140x10 140x8 130x10 130x8 working

Rack pulls 60/100/140/180 x 10 200 x 8 PR

Week 9

Squats 60/100/140/160 x8 180x5
Hacks 40/80/120/160 x10

Rack pulls 4 sets inc to max weight 8-12 reps 60-180kg

Flat dumbbell press 4 sets 10 - 6 rep max drop last set 50/60/50/40

Rack rows plus chains 3 sets plus chains
60/100/120 x10/10/7

Flat bench press 4 sets plus chains
60/100 x10/8 110 x 4 70x 15

Week 10

Rack pulls plus chains
60/100/140/160/190/190 x 8 reps

Squats
60/60/100/140 x 10
180 x 6 190 x 3 drop 140 x 10

Dumbbell press 50/55/60 x 8

Week 11

Squats - chains 60/100/140 x10 160 x 5
160/140/100/60 x 2/10/10/10
Next week squats 5 x 5 (190kg target) plus 2 x 10 140kg plus chains or just 140

Flat db press 50/60/50 x 10/6/8 40 x12/10

Rack pulls 140/180/200 x 10/10/8
Rack rows 100/120/130/140 x 10/10/9/

Week 12

Squats 60/100/140/160/180/160/160 x  5 reps drop 140 x 10 reps

Rack rows plus chains 110kg x 10s
Rack pull 170

Week 13

Squats 120/130/140/150/130 x 10 reps
Hack squat PR 130kg plus bands x 10 reps

Rack rows 50/80/110/120/130/140 x 8


















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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 09, 2017, 06:21:12 PM
Last 13 weeks progression logged on the big lifts


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 10, 2017, 06:53:57 PM
Chest

Cable fly 5 x 10/10 standing / bent over

Incline bench press pyramid 50-80-100- 110-100-80-50 x 10-5 rep range low rest

Decline mts / incline mts 3 sets

Db fly press 4 sets drop last 30kg

Dips superset pushdowns 3 sets

Mts shoulder press 20/15/12/10 double drop

Side lateral pyramid 50 reps

Hi incline press 3 sets


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 12, 2017, 06:09:31 PM
Very good back session yday at the house of gain gym Barnsley followed up today with a great leg session with Boidy.

Leg ext 3 working sets first triple drop second and third 20 rep RP sets with forced stretch

Banded leg press 30/25/20/15 double drop

Hack squat - 20/40/60/70 kg per side double drop last

Lunges 80kg plus bands 4 x 10

Laying leg curls 4 x 15 last rep 10 sec forced neg

Calves


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 15, 2017, 05:19:29 PM
Good shoulder session with Boidy yesterday. Then hit arms today.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 16, 2017, 11:44:50 AM
Incline bench plus chains 4x 10 100kg drop last

Incline hammer strength 4 x 10
Decline hammer strength 4 x 10
Drop last set on each

Laying cable fly 4x10-12

Flat dumbbell press 4 x 10 40kg


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on April 18, 2017, 10:53:54 AM
What training split you currently doing mate?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 18, 2017, 12:57:50 PM
I tend to do chest back legs shoulders arms repeat n rest Thursday or Saturday


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 19, 2017, 05:38:44 PM
Squats - 50/80/110 x 10
Banded hanging chains (20kg) 110/130/140/150 x10/8/4/2
110kg straight set x 12

Leg ext 4 x 15
Laying leg curls 4 x 15

Outer / inner thigh machines 3 x 15

Seated Calves 5 x 15

Shoulder
Single arm alternating side laterals 10/10 each arm twice 5 sets inc kg each set

Db press 20/25/30 x 20/15/10 drop back down

Machine press 20-15-12-10 double drop

Machine side laterals 4x 15

Incline dumbbell rear laterals superset banded 4 x 15 - 15

Alt cross body front raise 3x 10/10

Db shrugs 4 x 20


Last two days sessions


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 20, 2017, 05:41:45 PM
Arms today, copied Doug Millers workout from his latest YouTube video.


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on April 20, 2017, 11:57:11 PM
Do you believe that he's natural like he claims mate?


Title: Re: Lewis Rossi - The Process
Post by: Toby on April 21, 2017, 08:19:40 AM
Do you believe that he's natural like he claims mate?


He is nowhere near as big as Rich but he is one heck of a dense chap.


Title: Re: Lewis Rossi - The Process
Post by: Dan94 on April 21, 2017, 08:58:47 AM
It's weird to think he almost outsizes Marc Lobliner who is using gear and a pro bodybuilder


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 21, 2017, 05:50:34 PM
Yeah I believe he's natural, don't get me wrong he uses a shit tonne of supps that are boarder line banned but still trains like a demon, lives the life. I don't really know him personally, but I see the extremes rich goes to with the consistency of his training intensity and his food intake and I realise why he is a cut above the rest.
Hit chest today and copied his workout from his latest YouTube vid Doug posted up 2-3 days ago. Was good, 5 exercises 4 sets on each 8-15 reps range.
Rest day Tomorrow feeling rather beat up but all good! Looking to hit some good numbers on 5x5 squat bench and dead next week.


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Title: Re: Lewis Rossi - The Process
Post by: Toby on April 21, 2017, 05:52:50 PM
Yeah I believe he's natural, don't get me wrong he uses a shit tonne of supps that are boarder line banned but still trains like a demon, lives the life. I don't really know him personally, but I see the extremes rich goes to with the consistency of his training intensity and his food intake and I realise why he is a cut above the rest.
Hit chest today and copied his workout from his latest YouTube vid Doug posted up 2-3 days ago. Was good, 5 exercises 4 sets on each 8-15 reps range.
Rest day Tomorrow feeling rather beat up but all good! Looking to hit some good numbers on 5x5 squat bench and dead next week.


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Got a link to that video? I have chest in the morning and may give it a bash


Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on April 21, 2017, 07:03:30 PM
https://www.youtube.com/watch?v=oPks-ch-sGw



Title: Re: Lewis Rossi - The Process
Post by: Dan94 on April 22, 2017, 11:07:50 AM
Who's this Rich you guys are talking about?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 22, 2017, 01:18:59 PM
That's the one Galts was a really good session.
Rich Gozdecki pal


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on April 22, 2017, 01:26:56 PM
Cheers Ross


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 23, 2017, 12:26:51 PM
Really good back session today after ydays rest day...

Mid MTS rows  25/20/15/12/10 double drop
Rack Deadlifts 5 x 5 170kg plus chains
Hex bar deads 5 x 3-5 170kg
MTS pull downs 4 x 12
Bent over DB rows 4 x 10 37.5 - 40kg
Plate loaded Low rows 4 x 12-8 50-60kg per side


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on April 23, 2017, 12:59:44 PM
Are the rack deadlifts the same as rack pulls mate?


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 23, 2017, 01:45:17 PM
Yeah dunno y I wrote rack deadlifts lol I meant rack pulls 😂


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 23, 2017, 01:46:54 PM
Yeah dunno y I wrote rack deadlifts lol I meant rack pulls 😂


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Title: Re: Lewis Rossi - The Process
Post by: Dan94 on April 23, 2017, 02:17:16 PM
Haha I think I'm going to try incorporate them into my back training. Don't really like doing full deadlifts as lower back issues (genetical) so rack pulls could be great to add thickness without as much stress on lower back


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 24, 2017, 05:36:08 PM
Shoulders

Side laterals 25/20/16/12/10 drop

MTS press 20/15/12/10 drop

Cybex side laterals 4 x 15 double drop plus forced negative

Incline bench rear laterals superset rev bands 4 x 15/15

Ez bar standing press 4 x 15

Plate front raises superset shrugs 4 x 10/15



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 25, 2017, 04:23:05 PM
Legs - feel weak as fuck at the minute with legs, absolute shit today! Had two deep tissue massages in last week on quads and don't think I've let them recover so strength on quads just felt piss poor (excuse the language, and the excuses!!!)
Went in today to squat -
50/80/110/140/160 x 5 felt horrendous
Did 2 x 20 extensions to get some blood flowing back to squats 120x 10 real struggle so just decided to drop weight to 100kg for 5 sets 10 reps straight sets and take it from there!
Guess some days youve got it and some days you haven't!
8 x 8 laying leg curls
3 x 15 outer thigh machine
4 x 10 stiff legs on t bar
4 x 20 calves seated



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 26, 2017, 05:56:32 PM
Seated support cable curls with strict form, spider preacher curls concentrating on the contraction, hammer bar curl superset reverse cable curls, preacher machine 21's, v-bar pushdown, hammer grip skullcrushers, rope pushdowns, close grip barbell press, barbell wrist curls superset dumbbell wrist curls, and rope abs.
Working in the 20-10 rep range for 4 sets on each exercise


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 28, 2017, 05:38:45 PM
Shoulders today finished off with some extra pulldowns probably best sessionive had in last 12 months absolutely buzzing! Changed up gyms to the 'house of gains' Barnsley some great old school kit and atmosphere was brilliant. Did a lil video on Instagram here the link check it out
https://instagram.com/p/BTb4G3KhqcG/


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on April 28, 2017, 08:31:51 PM
looks like you've got some great gyms around you mate


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 29, 2017, 09:05:43 AM
Yes mate plenty of good gyms about if you go looking for them, this one has been there 30 plus years but has recently been updated lots of great old school kit in perfect working order I can't wait to get my hands.
as I was saying to tobes always good to mix it up and get a change if scenery as training at the same place day in day out can soon get monotonous.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on April 30, 2017, 12:22:11 PM
Very good hamstring workout this morning. Back on my usual split that I go back to after mixing it up for the past few weeks
Hams calves
Chest
Back
Quads
Shoulders
Arms
Rest

Laying leg curls 6 x 15-8 inc weight
Single leg curls 4 x 10 each leg
Sldl 6 x 10 (3 working with 130kg)
Reverse db lunges 3 x 20 40kg dumbbells
Laying leg curls 2 sets
Seated calves 4x 10 heavy
Leg press calves 4 x 20
Rope abs 3 x 20


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 01, 2017, 04:17:43 PM
Another good session in the bag today with chest some solid numbers after pre exhausting with machine work...

Chest

Cables 4 x 20 (10 standing 10 bent over)

Incline mts press 12/12/10/8 with bands plus 50kg max

Decline mts 12/12/8/6 drop with bands plus 45kg max

Flat dumbbell press 37.5 x 10 42.5 x 8/8/9

(Really feeling these better than starting with them and going 50-60kg, was giving me massive pain in my shoulder so now doing them 3/4th exercise)

Incline bench press 50kg x 12 80kg x 8/8/8

Dumbbell flys 22.5kg 3 x 12 rep


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 02, 2017, 05:31:45 PM
Very solid back workout this afternoon

Rack pulls worked up to sets of 6 with 200kg

Wide grip corner t be rows 4 sets 60- 105kg x 20-6 triple drop last

Straight arm pull downs x3
Seated rows x 4
Machine rows x 4
Machine pull downs x 3


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 04, 2017, 01:37:50 PM
Legs

Precor Hack squats 5 x 8 reps 75kg per side (target 85kg)

Hammer strength Leg press 5 x 12 240kg plus bands (target 6 20s plus 10 per side)

Life fitness Seated leg curls 8 x 8 pin75 (next pin)

Walking lunges 3 x 24 20kg plates

Outer thigh machine 3 x 15 110lbs (130lbs target)

Copied this session from Nate Williams Instagram. Was gruelling.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 04, 2017, 05:38:22 PM
Arms keel

Tricep pushdowns 30/20/20/15/12/10 drop
Plate loaded dip machine 4 sets 15-10 rep
Over head cable ext 4 x 15

Alternate dumbbell curls 3 sets 10
Alternate hammer curls 3 sets 10
Barbell curls 3 sets 12
Preacher curls 3 sets 15
Cable curls 3 sets 20

Pushdowns 3 x 20 reps

Rev grip curls 3 x 15-20


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 05, 2017, 05:19:20 PM
Hard and fast shoulder session today

Cybex side laterals superset incline ben rear laterals 20/15/12/10 each

Hammer strength press 20/15/12/10 drop

Db side laterals 20/15/12/10 drop

Db front raises into standing press 15kg 3x 10/10

Db shrugs superset banded rear laterals 4 x 15/15

Rope abs 3 x 20


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 07, 2017, 12:56:58 PM
Hamstrings today, considering adding in 4 x 15 mins HIT cardio session per week for next few weeks, take the calories back a touch too.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 08, 2017, 06:29:23 PM
Chest workout today at the keel they've got plenty of kit that I haven't used before so mixed it up and got a lil carried away! Great session mega pump n moved some good weight..

Cable flys 5 x 20 warm up into working
Banded laying hammer strength press 4x 12-8
Dumbbell press 3x 10 42.5kg
Dumbbell fly into press 3x10/10 25kg
Hammer strength press 3 x 12-6
Touch and go Bodyweight dips 2 sets
Seated fly machine 3 x 15-12
Pin machine chest press 3 sets varied grips
3 sets of pushdowns


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 09, 2017, 05:05:23 PM
GREAT WORKOUT ...
Back
- close grip pull ups 4 x 10-8
- Rack pull 4 x 8-6 (100-170kg plus chains)
- Wide grip pull ups 4 x 8-10
- One arm db rows 4x 8 (55kg)
- Low row plate loaded double arm 4x12 (45kg per side) - 2 second holds
- High mts rows 4 x 15 (30kg per side)

3 x 10 alternate db curls
3 x 15 slide barbell curls
3 x 20 cable curls

4 x 20 rope abs
4 x 10 calf press


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 09, 2017, 06:53:41 PM
Current Meal Plan with supps

Meal 1 -
4 whole eggs 2 slices burgen seeded bread

ONNIT earth grown nutrient blended with 150g mixed berries and ONNIT coconut MCT oil. Vit c vit d multi vit omega 369

Meal 2-
200g sirloin steak 100g whole wheat pasta

Meal 3-
50g whey 100g oats (sometimes a banana too)

50g whey plus 1-2 bananas PWO

Post workout meal today
200g chicken breast, spinach & ricotta pasta, 100g asparagus


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on May 10, 2017, 01:27:26 PM
Looks good mate.

What would you meals look like on prep?



Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 11, 2017, 08:34:34 PM
Couple of good sessions in bag since I last posted.. hey Scott on prep my meals look like

Whey oats and blueberries
Turkey and white potato
Turkey and white potato
Whey post workout
Cod and white potato
Salmon and veg (or some oats too)


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 11, 2017, 08:34:57 PM
Obviously weight of the food changes as I get closer to show..


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Title: Re: Lewis Rossi - The Process
Post by: SCOTTGALTON on May 12, 2017, 01:11:57 PM
Cheers mate

not far off mine. I just have my carbs around my workout


Title: Re: Lewis Rossi - The Process
Post by: Dan94 on May 12, 2017, 02:06:46 PM
I love carbs before bed. Helps me sleep better. Proats pre bed is heaven <3


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 12, 2017, 07:21:28 PM
Yeah when I'm 2 weeks out there's no carbs in last two meals and I feel like I'm on hunger strike 😂😂 I was doing sun-tues @130g carbs weds 500g thurs/fri 130g Saturday 500g towards the end


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 14, 2017, 11:51:16 AM
So great conditioning session with Juddy this morning !! Lungs were on fire!!!

5 mins x trainer

Sled Push 15m Hi 15m low 10 set pyramid weight

Walking lunges 20k plates into 40kg farmers walks 5 sets

Battle ropes 30 seconds into 25kg goblet squats 10 reps 5 sets

45 seconds rest between all sets

3x30/30/30 rope crunch / plank / leg raises

10 mins HIT stair master

70 mins complete. Drenched! 


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 15, 2017, 05:38:50 PM
Chest

Dumbbell press 50x 10 55x 8 60x 8 50x 8

Dumbbell fly 25x 12 30x12 35 x 8 30x 10

Flat bench 100x 8 100x 8 110x 5 100x 8

Incline hammer strength (plus bands) 30 per side x 12 40 x 10 50 x 8/6

V bar pushdowns superset dip machine 4 x 15/15

Then a AMRAP set flat bench 80kg x 15 reps

Decided to go heavy straight sets today on compounds just to see where my strength is at, no spot whatsoever on sets today all to failure practically. Quite happy with where my strength is at on chest.


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Title: Lewis Rossi - The Process
Post by: Rossdog on May 16, 2017, 05:33:14 PM
Back

Straight arm pull downs 15 superset wide grip lat pull downs 15 4 sets total

Barbell rows 5 sets total (3 max weight working)

T bar chest supported 4 sets last set double rest pause (15 sec rest)

Plate loaded low rows 3 sets 15 reps

Rack pulls 4 x 10-6

Full session on my Instagram story @lewisrossi7 check it out, trained at the house of gains gym again today to mix it up, some great equipment, old school but it runs like new!


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 17, 2017, 06:10:37 PM
Legs

Warm up 3 x 20 leg ext

Precor Hack squats 5 x 8 (90kg per side)

Squats 50/80/110/140kg

Hammer strength Leg press 4 x 12 240kg plus bands

Life fitness Seated leg curls 8 x 8 pin82 max

Reverse dumbbell lunges 3 x 8-10 40kg

Leg press  calves 4 x 20



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 18, 2017, 05:13:37 PM
Solid shoulder workout today

One arm db side laterals 7.5 x 20 10 x 20 12.5 x 20 15 x 15 17.5x 10

MTS press double bands 20/15/12/10

Db front raises superset standing db press 3 x 10/10

Bent over laterals superset banded rear laterals 4 x 15/15

Db shrugs 3 x 20


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 19, 2017, 05:13:22 PM
Arms

V bar pushdowns 20/20/15/12/10 double drop

Cable curls 20/20/15/12/10 double drop

Overhead cable extensions 4 x 15-12

Alternating dumbbell hammer curls 4 x 10 each arm

Machine close grip press 4 x 12-8 drop last

Machine preacher curls 4 x 15-12

Dip machine 3 x 15-10

Rope hammer curls 3 x 15




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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 21, 2017, 10:33:15 AM
Great conditioning workout this morning with Juddy

Sled push pyramid 10 sets (off 60 secs)

Battle ropes 30 seconds into Bulgarian bag swings 10/10 rag side 45 secs rest 5 sets total

Farmers walks hex bar 100kg total weight
Goblet squats 20kg
Walking lunges 24 strides 20kg plates
(5 sets total)

Abs circuit: hanging leg raises x 20 plank x 30 seconds crunches x 20 (3 sets total)

3 sets seated leg curls

10 mins hit stairmaster


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 23, 2017, 06:04:07 PM
Yesterday was a good chest workout 5 x 5 55kg dumbbell press followed by 5 x 5 110-115kg flat bench then plenty of machine work and 10 mins hit cardio
Today wasback rack pulls worked up to 200kg for 6 then added chains for 3
Double arm db rows 45 kg 4 x 10
One arm db rows 50/60/70 x 10/10/7 each arm
Then some machine work and biceps, along with hit to finish.

Spain on Thursday where I will train but take it steady nothing crazy take it as a bit of a deload. Had a very productive few weeks training, motivation asbeen up n down, but on a high at the min but since xmas some very good sessions done day in day out.
But before Spain 1 more leg session to get in the bag Tomoro.


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 24, 2017, 05:35:39 PM
Leg session done before the hol.. hit some big numbers (for me anyway lol) on the hack squat
Legs

Precor hack squat plus black bands x10
30kg/ 60kg/ 90kg / 120kg/ 140kg x 10 reps
150kg x 5 reps

Then some extensions curls and single leg press as lower back was real tight.

10 mins hit stairmaster to finish
(https://uploads.tapatalk-cdn.com/20170524/065b653dfc9249cf535c3c85843d8b1b.jpg)


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on May 31, 2017, 06:28:38 PM
Great holiday. Picked up where I left off with a leg session.
Lower back was real tight after travelling and doing 300 press ups 300 sit ups and a 600m swim yday.
Legs -
Hack squats 4 x 10 3 plates plus bands 1x 6 4 plates plus bands 1 x 20 2 plates plus bands

Leg press banded 4 x 12 reps  5.5 plates per side (strict 60 secs rest)

Hamstring curls (seated) 3 sets 10-15 rep range superset leg extensions x 15 reps (strict 60 secs rest)

Reverse db lunges 3 sets 42.5kg 10 rep sets

Dumbbell stiff leg DL 3 x 10 55kg



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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 01, 2017, 05:32:34 PM
Good shoulder session today. Ate relatively healthy on holiday with a bit of crap here n there, averaging 10,000 steps per day plus the gym most mornings. Back to doing 10 mins hit cardio PWO now. Weight check at 96.5kg probably get down to around 94ish by the time I go to Vegas July 6th. Arms Tomoro


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 02, 2017, 05:27:16 PM
Nothing crazy today. Decent arm workout to finish the week off. Rest day Tomoro, CL final BBQ at my mates house.
(https://uploads.tapatalk-cdn.com/20170602/67d9448165be86366ebc9a4320c85df7.jpg)(https://uploads.tapatalk-cdn.com/20170602/67d9448165be86366ebc9a4320c85df7.jpg)


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 04, 2017, 11:37:17 AM
- 5 min x trainer warm up
- Dumbbell farmers walks 5 stiff legs at start/ middle / end
- Sled push pyramid weight 4 sets up / down (8 sets total)
- Goblet sissy squats 1 min in 1 min out max reps (holding dumbbell)
- Battle ropes 30 on 30 off 5 sets into Bulgarian bags throws
- Abs circuit 3 exercises x 30/30/30 reps 3 rounds no rest


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 06, 2017, 05:26:33 PM
Chest yesterday got up to 5 x 5 120kg plus 10x10 chest press plus some other bits

Today back workout lat pull down warm up the
Back

Rack pulls (chains) 60/100/140/140 x 15 160 x 12 190 x 2 140 x 10
(Chains double - 60/100/140/180 x 8 reps

One arm db 55kg 3 x 10 each arm 65kg x 7/6 R/L
(60kg x 3 x 10)

Duel db rows 42.5kg x 12 50kg x 8 42.5kg x  7
(45kg 3 x 10)

In brackets are next weeks target



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Title: Re: Lewis Rossi - The Process
Post by: Maveric Matt on June 07, 2017, 12:31:48 PM
Looking pretty solid there, bud! I did notice the Abb circuit - summer cuts?  ;)


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 07, 2017, 01:16:58 PM
Yes mate, nothing crazy, dropped down from around 99-100 to the 96 range maybe come down to 94 ish.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 07, 2017, 06:12:10 PM
Legs today, wanted to hit big numbers on hack squat but trained with Boidy and we did loads of extensions and single leg press first then finished heavy on hack! Worked with Precor hack squat 4 x 8 work up to 95kg per side x 6 reps
15/35/55/75 x 8 95 x 6

Next week goal is to work up in plates and try hit 5 plates for 8 reps see how it goes.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 11, 2017, 11:02:27 AM
Nice conditioning workout this morning with Juddy it's included
Sled pushed
Bulgarian bags
Farmers walks
Battle ropes
Sled pulls
Abs circuit

Morning weight down to 95kg now feeling tighter.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 13, 2017, 05:27:33 PM
A week on from last weeks back workout
Warm up of 6 sets of pull downs then into the main session

Rack pulls 60/60/100/140/180 x 10 200 x 5 180 x 10

Single arm db rows 1x 10 40kg 2 x 10 60kg 1 x 8 65kg

Duel db bent over row 47.5kg x 10/10/8

4 more sets pull downs

Then 9 sets for biceps and abs

Started these movements 6-7 weeks ago at 99 kg now around 94kg and stronger (on back and legs) - chest strength seems to of dropped slightly
Yesterday I press 50s on db for sets of 8 (was 10-12) and 60s x 5 (was 7) then moved on to flat bench managed 3 sets of 8 with 100kg usually 12 rep range on these. Will keep pushing.

Legs Tomoro try to beat my hack squat PB.


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Title: Re: Lewis Rossi - The Process
Post by: thebull on June 14, 2017, 10:35:25 PM
Saw the leg workout vid mate- awesome stuff and great updates


Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 15, 2017, 06:25:54 PM
Cheers bully you know how it is mate, just gotta keep plugging away day in day out and enjoying the process. Good shoulder session in the bag today
I did a superset for sides, fronts, tears and traps 4 x 20-10 on each exercises then some abs and 10 mins hard cardio.


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 16, 2017, 02:51:51 PM
Finishing off the week with arms today.. Meals still on point and consistent..

100g oats 50g whey protein 100g blueberries (multi vit vit c fish oils)

4 whole eggs plus chicken omelette with salad

Grenade Flapjack

220g sirloin steak 100g wholewheat pasta low fat tomato sauce

50g whey 1 banana PWO

PWO meal - usually chicken wraps, steak and homemade chips, chicken noodle stir fry

Greek yoghurt plus blueberries


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Title: Re: Lewis Rossi - The Process
Post by: Rossdog on June 18, 2017, 04:31:31 PM
(https://uploads.tapatalk-cdn.com/20170618/c4f247d98e5951dc3b9492c00adb6c60.jpg)


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