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Author Topic: Lewis Rossi - The Process  (Read 93630 times)
Rossdog
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Posts: 1294



« Reply #345 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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Rossdog
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Posts: 1294



« Reply #346 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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SCOTTGALTON
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Posts: 6590


Bulkpowders code SG39238 FOR 5 OFF YOUR ORDER


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« Reply #347 on: May 10, 2017, 01:27:26 PM »

Looks good mate.

What would you meals look like on prep?

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Rossdog
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Posts: 1294



« Reply #348 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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Rossdog
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Posts: 1294



« Reply #349 on: May 11, 2017, 08:34:57 PM »

Obviously weight of the food changes as I get closer to show..


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SCOTTGALTON
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Bulkpowders code SG39238 FOR 5 OFF YOUR ORDER


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« Reply #350 on: May 12, 2017, 01:11:57 PM »

Cheers mate

not far off mine. I just have my carbs around my workout
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Dan94
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BulkPowders referral code http://referme.to/efed29


« Reply #351 on: May 12, 2017, 02:06:46 PM »

I love carbs before bed. Helps me sleep better. Proats pre bed is heaven <3
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Rossdog
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Posts: 1294



« Reply #352 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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Rossdog
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Posts: 1294



« Reply #353 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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Rossdog
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Posts: 1294



« Reply #354 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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Rossdog
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Posts: 1294



« Reply #355 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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Rossdog
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Posts: 1294



« Reply #356 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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Rossdog
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Posts: 1294



« Reply #357 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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Rossdog
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Posts: 1294



« Reply #358 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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Rossdog
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Posts: 1294



« Reply #359 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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