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Author Topic: Lewis Rossi - The Process  (Read 84991 times)
Rossdog
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Posts: 1294



« Reply #360 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.
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Rossdog
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Posts: 1294



« Reply #361 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



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Rossdog
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Posts: 1294



« Reply #362 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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Rossdog
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Posts: 1294



« Reply #363 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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Rossdog
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Posts: 1294



« Reply #364 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.



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Rossdog
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Posts: 1294



« Reply #365 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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Rossdog
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Posts: 1294



« Reply #366 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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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #367 on: June 07, 2017, 12:31:48 PM »

Looking pretty solid there, bud! I did notice the Abb circuit - summer cuts?  Wink
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Rossdog
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Posts: 1294



« Reply #368 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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Rossdog
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Posts: 1294



« Reply #369 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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Rossdog
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Posts: 1294



« Reply #370 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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Rossdog
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Posts: 1294



« Reply #371 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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thebull
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"What we do in life, echos in eternity"


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« Reply #372 on: June 14, 2017, 10:35:25 PM »

Saw the leg workout vid mate- awesome stuff and great updates
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Rossdog
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Posts: 1294



« Reply #373 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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Rossdog
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Posts: 1294



« Reply #374 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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