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 Post subject: Re: Rossco's log!
PostPosted: Wed Jan 30, 2013 2:26 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
gotta pump them gunzzzz 8)

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 Post subject: Re: Rossco's log!
PostPosted: Wed Jan 30, 2013 2:29 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Hahaha. I seriously need to train my arms, they haven't been trained in probably over a month. Ironically they probably have the most potential out of all my bodyparts :?

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 Post subject: Re: Rossco's log!
PostPosted: Wed Jan 30, 2013 3:02 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
I wont lower the tone with talk about potential in bodyparts ;) ahhaaaa
yeah it was quite nice isolating arms, I don't do it very often.
one more deload day and its back to the heavy shit ;) plus one more cycle and it's time to hit some massive numbers 8)

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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: Thu Jan 31, 2013 10:55 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
Decided to train tonight as I'm busy tomorrowww
5/3/1 DELOAD Thursday 31/01/13
BENCH PRESS
Warmups
20Kg (bar) x 12
" X 12
Working sets
30 Kg x 5
35 Kg x 5
45 Kg x 5
Superset to
Dips
X 12
X 12
X 12

Side raises w/ plates
Supersetted bent over raise w/ plates
5Kg plates x 12
2.5Kg plates x 12

5Kg plates x 12
5Kg plates x 12

Barbell shrugs
60Kg x 12
60Kg x 12
Grip was sucky so finished with plate shrugs
20Kg plate each arm x 15. super pump haha

Front raises w/ plate
10Kg plate x 12
15Kg plate x 12
15Kg plate x 12

Best song of todays training

and this


So I never post what I eat so here's an example of what I ate yesterday!

Breakfast: granary bread (toast)x2 with peanut butter and jam, porridge oats w/ soya milk, tropical juice w/ 1 and half scoops of soya protein
Snack: lemon green tea, flapjack
Lunch: Tomato and basil pasta, 2 bananas, black coffee
Dinner/post workout: 2 scoops soya protein w/ cranberry juice (750ml), 350g brown rice, mixed frozen veggies.
Snack: cereal w/ soya milk 8)
I never count macros but maybe I should haha

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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: Thu Jan 31, 2013 4:42 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Good training and food looks great mate! What flapjacks do you use, you buy them or make your own?

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WEB: http://www.jimsty.wix.com/strength-vs-size
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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 31, 2013 4:45 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Me and the mrs tried making our own but completely buggered it up haha, I buy them at college, ones choc chip the others mixed fruit and they're both vegan :D

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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 Feb 04, 2013 2:09 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
HEY GUYS!!
5/3/1 cycle 2 week 1 Monday 4/02/13
SQUATS!
Warm ups
20Kg x 10
20Kg x 10
Working sets
55Kg x 5 (was supposed to be 65Kg but I miss calculated.. Fail)
70Kg x 5
80Kg x (5 or more) 8! The last two reps weren't quite parallel but felt okay!
Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt. Offputting.

Leg press
Heavyyyy
X12
X12
X12

Leg extensions 4 sets

Crunches
X20
X15
X10

Good stuff, felt good throughout, but I'm looking forward to getting heavy duty squats stands for home so I never have to go in that place again baha

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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 Feb 04, 2013 6:47 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
I believe the proper way to quote that is with the correct title...
vegan_rossco, the squat wizard wrote:
Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt.

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My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


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 Post subject: Re: Rossco's log!
PostPosted: Tue Feb 05, 2013 2:04 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Hahaha good one asparagus !

Well done with the heavy leg press Ross , i haven't done them in ages but i guess with my squat already reaching 80+ kgs i must be pretty good on them by now .


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 Post subject: Re: Rossco's log!
PostPosted: Tue Feb 05, 2013 5:25 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
Hahaha :D love it! If only I could change my username :p
Cheers captfit, I'm not really a fan of the leg press but thought it would be good to throw it in.
Got a fair bit of doms today but have a deadlift and shoulder workout to do after I finish work.. Wish me luck 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


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 Post subject: Re: Rossco's log!
PostPosted: Tue Feb 05, 2013 7:22 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Go break some floor with those Deads ;)


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 Post subject: Re: Rossco's log!
PostPosted: Tue Feb 05, 2013 12:42 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
5/3/1 cycle 2 week 1
DEADLIFTS
Warm ups
20kg x 8
20Kg x 8 plenty of stretching, mostly dynamic stretches for legs.
Working sets
72.5Kg x 5
85 Kg x 5
95 Kg x (5 or more) 8! Probably a rep pb ahha, last 3 reps were mixed grip and plenty of chalk but still very happy with it, it almost knocked the living daylight out of me ahha

OVERHEAD PRESS
Warm up
20 Kg x 8
Working sets
30 Kg x 5
35 Kg x 5
40 Kg x (5 or more) 13! Another rep pb, felt amazing and still feeling pumped :)

Pull ups (conventional)
X 5
X 5
X 7
Thought it would be cool to apply the same rep ranges to pull ups as with the main lifts :)

Bicep/totally rad bro barbell curls
20 Kg x 10
25 Kg x 10
30 Kg x 10 just about
30 Kg x 7
This wasn't too good on my wrists, I definitely need an ez curl bar..

Plate rows (each arm)
5kg x 12
10Kg x 12
15Kg x 12
Superset to plate shrugs
20Kg each arm x 12
Drop set 10Kg each arm x 12

Done and done great session, I've got a good feeling about february


_________________
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 Feb 05, 2013 12:48 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
cool, your doing well mate.......inspiring stuff! :) are your overhead presses standing up?

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"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: Rossco's log!
PostPosted: Tue Feb 05, 2013 1:09 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Yep all standing mate, which means I have to do a clean before my first rep, I don't mind though, maybe when I get some squat stands I'll use that as a help.
Are you notcing any changes with using the menter programme matey? Oh and is it snowing in wales? Its snowing in some parts but mild and sunny on the iow haha

_________________
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 Feb 05, 2013 7:16 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 412
Location: SC, Brazil
vegan_rossco, the squat wizard wrote:
Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt.

Well, awkward to admit it, but sometimes I keep looking at guys(most of the time girls, but guys also) while squating or deadlifting to check how it is done, since I`m a noob(lifting for only 3 weeks now) and I don`t know to do it right, the proper form. I watch some youtube videos to learn, but watching someone doing it live is a whole different experience... ¬¬

So maybe you helped someone out with all your butt lightnings =)

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