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Author Topic: Lewis Rossi - The Process  (Read 93622 times)
Dan94
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« Reply #330 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
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Rossdog
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Posts: 1294



« Reply #331 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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Rossdog
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« Reply #332 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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Rossdog
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« Reply #333 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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Rossdog
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Posts: 1294



« Reply #334 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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SCOTTGALTON
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« Reply #335 on: April 28, 2017, 08:31:51 PM »

looks like you've got some great gyms around you mate
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Rossdog
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Posts: 1294



« Reply #336 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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Rossdog
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« Reply #337 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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Rossdog
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« Reply #338 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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Rossdog
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« Reply #339 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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Rossdog
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Posts: 1294



« Reply #340 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.
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Rossdog
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Posts: 1294



« Reply #341 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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Rossdog
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Posts: 1294



« Reply #342 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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Rossdog
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Posts: 1294



« Reply #343 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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Rossdog
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Posts: 1294



« Reply #344 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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