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 Post subject: Re: Rossco's log!
PostPosted: Fri Oct 12, 2012 4:40 pm 
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I promise it's not a smith ahha been warned off of that a long time ago, some guy at our gym claimed it totally screwed up his back, this machine has pads for your shoulders/back and you can either put your feet on the ground like a regular squat or have them sort of at an angle. Was reccomended to me when I didn't have a spotter as it has a mechanism that would save me from being totally crushed if I messed up I'll get a pic on Monday :)

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
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 Post subject: Re: Rossco's log!
PostPosted: Fri Oct 12, 2012 4:40 pm 
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... oh and feel free to send me a friend request on Facebook. I tried to open you link but it won't let me.

If you search Mini Forklift I should come up.

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 Post subject: Re: Rossco's log!
PostPosted: Fri Oct 12, 2012 4:41 pm 
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I'm not sure dude, put it up last year think I used a photo hosting site like photobucket

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's log!
PostPosted: Fri Oct 12, 2012 4:42 pm 
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vegan_rossco wrote:
I promise it's not a smith ahha been warned off of that a long time ago, some guy at our gym claimed it totally screwed up his back, this machine has pads for your shoulders/back and you can either put your feet on the ground like a regular squat or have them sort of at an angle. Was reccomended to me when I didn't have a spotter as it has a mechanism that would save me from being totally crushed if I messed up I'll get a pic on Monday :)

Yeah get a pic, not sure what that could. I'm thinking it could maybe some sort of cambered squat?..

Image

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 Post subject: Re: Rossco's log!
PostPosted: Fri Oct 12, 2012 4:44 pm 
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yeah I'm not sure, I knows there's a couple one of them is for hack squats and the one I use is for standard squatting its a lot smaller than that one in the pic

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's log!
PostPosted: Mon Oct 15, 2012 11:22 am 
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Couple of things.. firstly I've decided to try out stronglifts 5x5 and misread inverted rows for barbell rows so ignore the barbell rows below.. secondly I'm very pissed off! obnoxious guy that runs the gym came up to me and basically had a go at me about the programme and said "don't bother if you aren't going to be a powerlifter" and "don't do deadlifts same day as the squats" (which is part of next workouts plan) worst part is that he interupted me half way through squats and didn't shut up for 10 mins or so.. may invest in a power rack and workout from home :/
anyway heres my stronglifts 5x5 so far, I started fairly light barely felt anything on bench ahha

Monday 15/10/12
Bench
40 Kg x5 x5 x5 x5 x5

Squat
60 Kg x5 x5 x5 x5 x5

barbell rows
30 Kg x5 x5 x5 x5 x5

Couldn't do dips because some bellend decided he would stay on the dip station and chat for twenty fucking minutes.. foul mood :/
ps sorry mini didnt take a pic of the squat machine but if you google it its the first one on google images pretty much!

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's log!
PostPosted: Wed Oct 17, 2012 2:11 am 
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Haha, cheers for the heads up on the squat machine... and you potentially could have looked like a bit of a knob by taking a photo of an empty squat reck.

Damn, the guy that runs the gym sounds like a twat. If I had someone talk to me like that I'd tell him not to stress out as this would be my last workout there.

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 Post subject: Re: Rossco's log!
PostPosted: Thu Oct 18, 2012 1:49 am 
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Hey mini, the gyms free to use so he clearly doesn't give a shit whether or not I go back :/ Gonna join the gym up the road from me next year, £30 a month and you get to use the pool 8)

So I've been rethinking my plan completely and to be honest I don't want to follow stronglifts, not that I don't think it looks great but because my goals are constantly changing.
what I'm going for now is higher reps 8-10 with 3 or 4 sets,
I'm sticking to the main lifts and basing other exercises and isolation around them whilst trying not to clash certain exercises for example
Monday deadlift,pullup plus back stuff. Wednesday squat, military press plus leg and chest stuff, friday Deadlift or pullups, bench and back and chest stuff etc and just mix it up where I see fit!
anywhooooo here's yesterdays workout

Wednesday 17/10/12 Bodyweight 77Kg (yeaaaaahhhh)

chinups x7 x6 x5 x3 tried to force another rep but felt like I would die..

overhead press with dumbbells (the weight is for each dumbbell)
15Kg x 8
17.5Kg x 8
20Kg x 7
17.5Kg x 8 (once I get the 20Kgs to 8 reps I'll add some weight to my last set)

side raises with dumbbells
10Kg x 8
10kg x 8
12.5Kg x 8
drop sets down to 2.5Kg ooooouuuuuccccchhhhh

lat pull down machine (was supposed to use it straight after pullups but some guy was on it for like 20 minutes..
3 sets cant remember the weight
x8 x8 x9

then some bicep isolation because I felt like it ahha :psycho:

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's log!
PostPosted: Fri Oct 19, 2012 9:31 am 
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Location: Isle of Wight, England
Friday 19/10/12 Bodyweight 77Kg

Had to workout from home today so thought it would be a good opportunity to try some things I don't normally do to get my technique perfect..well.. better at least

Deadifts: I've never really done them properly so went for a light/ish weight (around 20-35 Kg) and went for high reps, I video'd this to watch my form and I think I have it sorted so I'll go heavy on Wednesday! :)
x12
x12
x10
x10
x10

Dips (weighted):
0 Kg x 10 reps
10 Kg x 10 reps
15 Kg x 10 reps
15 Kg x 10 reps (I physically couldn't fit any more weights into my backpack)

Wide grip push ups:
x 10 reps
+10 Kg x 10 reps
+15 Kg x 10 reps
+15 Kg x 10 reps
knuckle push ups:
x 25 reps (triceps were fried at this point so I stopped)

Didn't feel like I accomplished much today but it was better than nothing, It's been pissing down with rain all morning and it being my day off I decided not to bother wandering to the gym (wish I had though) ho hum

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's log!
PostPosted: Fri Oct 19, 2012 10:18 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
8)


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File comment: post workout meal!
pasta/sweet harissa houmous/spinach + grape juice/brown rice protein powder

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_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
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 Post subject: Re: Rossco's log!
PostPosted: Sat Oct 20, 2012 11:57 am 
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Location: Isle of Wight, England
Saturday 20/10/12
Just got back from work and was full of energy so thought I'd blast a few sets of conventional pull ups as I'm always doing chins with a hammer grip at the gym
Found this very difficult
x6
x5
x3 (and a half haha)

switched to chin ups
x6
x4

Abs for a few sets, crunches, weighted crunches, leg raises etc (:
This got me through it v
http://www.youtube.com/watch?NR=1&v=EbM ... =endscreen

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's log!
PostPosted: Sat Oct 20, 2012 12:53 pm 
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Batman
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Posts: 1493
Location: Isle of Wight, England
:mrgreen:


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_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
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 Post subject: Re: Rossco's log!
PostPosted: Mon Oct 22, 2012 11:58 am 
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Batman
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Posts: 1493
Location: Isle of Wight, England
So I spent most of my day at college reading over ryans (vegan essentials) gregs (tallcanz) and mini fl's training logs and got stoked about the idea of powerlifting so I'm back on 5x5

anyone know decent brands for grippers? my grip is shite! :/

Monday 22/10/12 Bodyweight 77 Kg

Squat (safety bar)
Empty bar (25Kg) x 5
55 Kg x 5
75 Kg x 5
85 Kg x 5
90 Kg x 5
Need to get a bit lower next time, was gonna push for another set but trying to be a bit patient with my progression

Bench (had to use hammer strength machine which I personally find a lot harder :/)
empty x 10
20 Kg x 5
40 Kg x 5
50 Kg x 5
60 Kg x 5
65 Kg x 5

dips x10 x8 x8
knuckle pushups x20
then I died..

deadlifting and pullups on wednesday!

ps thanks for the inspiration dudes! :)

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's log!
PostPosted: Tue Oct 23, 2012 12:19 am 
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Location: Christchurch, New Zealand.
Looking good bro ~ food looks awesome too !!

Video the heavy deads if you can, always good to get some critique as others often spot things that we miss ourselves. Hope your week is off to a good start mate MF.

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WEB: http://www.jimsty.wix.com/strength-vs-size
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 Post subject: Re: Rossco's log!
PostPosted: Tue Oct 23, 2012 2:47 am 
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Batman
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Posts: 1493
Location: Isle of Wight, England
cheers bud, I'll get someone to video on their phone and get it on here ahha,
I'm not gonna go super heavy, then again it would be nice to know my one rep max.. I'll see how my lower back feels tomorrow ahha

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


Top
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