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 Post subject: Re: Rossco's journal
PostPosted: Sat Apr 12, 2014 8:32 am 
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Batman
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Aw man, cold foods good too though... I suppose... :p

Had a killer session today! Although I'm not entirely impressed with the weight, it's been a while since I've done big multi joint weight exercises like these so it's okay ahha.

Squats! No belt
60Kg x 8 reps
60Kg x 8 reps
80Kg x 8 reps
80Kg x 6 reps, just about managed this!
50Kg x 12 reps... Paaaaaiiiin

Barbell bench press!
50Kg x 10 reps
50Kg x 10 reps
60Kg x 10 reps
60Kg x 10 reps just about
50Kg x 10 reps, I wanted to go to failure but without a spotter I convinced myself not to.

Then a bunch of different exercises to failure

Calf raises- 50Kg x 25 reps

Ab crunches with 10Kg plate x 30 reps

Hanging leg raises x 15 reps

Dips x 20 reps

Skull crushers- 20Kg x 15 reps

Tricep kickbacks- 10Kg x 15 reps each arm

I'll likely make my workouts like this from now on, really enjoyed it

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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 journal
PostPosted: Sat Apr 12, 2014 4:43 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 613
Location: Chicago, IL, USA
I like the enthusiasm buddy! Looks like you don't want to be able to use your arms after all that tricep work! hahaha Nice work on the squats as well. Hope you're having a good weekend mate - are you at the pub? :augenroller:

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 Post subject: Re: Rossco's journal
PostPosted: Tue Apr 15, 2014 9:55 am 
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Batman
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I had a training induction kind of day at the tree climbing place... Didn't go well.. Wasn't for me... I've been bummed out about it all day and I think I just need to go workout and forget about it.

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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 journal
PostPosted: Tue Apr 15, 2014 1:30 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 613
Location: Chicago, IL, USA
What happened mate? Get up too high and freak a bit? Heights never were my thing. Do some deadlifts, and you'll feel better haha!

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 Post subject: Re: Rossco's journal
PostPosted: Tue Apr 15, 2014 2:15 pm 
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Location: Isle of Wight, England
esqinchi wrote:
What happened mate? Get up too high and freak a bit? Heights never were my thing. Do some deadlifts, and you'll feel better haha!

Yeah sort of :/ this oak tree was at least 80 foot tall, but it was the whole atmosphere of the place I just didn't feel comfortable :( it was a hell of a lot of knots tying which I just couldn't figure out urgh.. I just broke down a bit... Spoke to the guy that ran it and told him it just wasn't for me and that I was sorry for wasting his time :/ wandered off down the beach for a half hour to try and clear my head and waiting for the other half to pick me up.
Trained when I got home and it went average ahha, I'm finding myself to get out of breath real quick, especially on the big exercises, but anyways this is what I did

Deadlifts
60Kg x 10 reps
60Kg x 10 reps was like deadlifting a feather
95Kg x 10 reps
95Kg x 10 reps. Super easy still! Although I'm thinking of lowering the reps to 4-6 and upping the weight a fair bit

Dumbbell rows
25Kg x 10 reps each arm
25Kg x 10 reps each arm

One set of chin ups to failure x 8 reps! Not bad!...

Aussies to failure x 21 reps!

Barbell bicep curls 20Kg
x 12 reps
X 12 reps
X 12 reps

Weight plate shrugs, 20 kg each arm,
To failure
X 25 reps
X 24 reps
X 20 reps

It doesn't seem like much now I've written it down.. 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 journal
PostPosted: Tue Apr 15, 2014 4:21 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Bummer to hear about that mate, but at least you found out now rather than further down the track aye.

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 Post subject: Re: Rossco's journal
PostPosted: Wed Apr 16, 2014 3:19 am 
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Batman
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Yeah you're right, would have gotten real dangerous if I had carried on man ahha :) the guy who runs the place is a Kiwi btw :)

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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 journal
PostPosted: Wed Apr 16, 2014 9:15 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
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Location: Chicago, IL, USA
Gotta watch out for those Kiwi's, so I've heard! No way in hell would I climb up 80' on a tree with only a rope haha!

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 Post subject: Re: Rossco's journal
PostPosted: Thu Apr 17, 2014 4:16 am 
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Batman
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Location: Isle of Wight, England
Haha those kiwis!
Training was great this morning! I feel really energised today too and have had a couple of great nights sleep!
I'm a little bit disappointed in my overhead strength but I'm gonna blame that on fatigued triceps

Barbell bench press
50Kgx 10 reps
50Kg x 10 reps
65Kg x 9 reps wanted 10..
65Kg x 9 reps
50Kg x 10 reps

Barbell overhead press
35Kg x 10 reps
35Kg x 8 reps

Upright rows, (I think that's what they're called, the shoulder exercise...)
30Kg x 12 reps
30Kg x 12 reps

Dips
X 15 reps
X 15 reps

Skull crushers
22.5Kg x 20 reps

Tricep kickbacks
12.5Kg x 15 reps
12.5Kg x 15 reps

Had a great post workout meal, now off to work!

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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 journal
PostPosted: Fri Apr 18, 2014 6:46 am 
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Batman
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Posts: 1493
Location: Isle of Wight, England
Short and sweet workout today as I have major plans!

Squats
20Kg just to limber up x 12 reps
60Kg x 6 reps
60Kg x 6 reps
60Kg x 6 reps
60Kg x 6 reps

Calf raises
60Kg x 25 reps
60Kg x 25 reps
60Kg x 25 reps

Then some ab crunches and leg raises to failure, didn't count reps ahha

I like my squats set out this way, it will allow me to progress slowly without stooling all the time!

Oh and unrelated to training.. I have a job interview on Monday for the butterfly keeper job! :)

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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 journal
PostPosted: Fri Apr 18, 2014 10:02 pm 
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vegan_rossco wrote:
I like my squats set out this way, it will allow me to progress slowly without stooling all the time!

You shit yourself when you squat ??!! :cry:

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 Post subject: Re: Rossco's journal
PostPosted: Fri Apr 18, 2014 11:52 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
Hahahaahahahahaha! Fuck! I should have wording that differently.. But you know what they say.. If you want to live dangerously, squat and deadlift when you need to poop!'

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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 journal
PostPosted: Mon Apr 21, 2014 8:02 am 
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Batman
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Posts: 1493
Location: Isle of Wight, England
Successful Easter!

Thinking of training with some deadlifts shortly, pre workout chocolates? ;)


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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 journal
PostPosted: Mon Apr 21, 2014 11:06 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
Today was great! Job interview for the butterfly job went well.. I should know soon if I'm officially an entomologist 8)

Deadlifts
60Kg x 8 reps
110Kg x 5 reps
110Kg x 5 reps
110Kg x 5 reps
Felt great, I filmed myself and was pretty disappointed with my form. Something to work on.

Chin ups
X 5 reps
X 5 reps
X 5 reps

Dumbbell rows
25Kg x 10 reps
25Kg x 10 reps

Aussie pull ups to failure
X 21 reps
X 20 reps

Barbell bicep curls
20Kg x 12 reps
20Kg x 12 reps

Shrugs
40Kg x 30 reps
40Kg x 25 reps

Packing everything away felt like another workout... Big physical day at work tomorrow... Gonna suck 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 journal
PostPosted: Wed Apr 23, 2014 10:11 pm 
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Posts: 3840
Location: Christchurch, New Zealand.
LOL at that beer !!!!!

Good luck with the job, entomologist sounds very posh.

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