Rossco's journal

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esqinchi
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Re: Rossco's journal

#1111 Postby esqinchi » Thu Jul 23, 2015 6:45 pm

Dude monster numbers you're putting up there - impressive! Also, dude, I'm currently on a cut and it fucking sucks. I want to eat all the time. Stay the hell away from this plan! lol

I bet your neighbors think you're crazy doing deadlifts in the driving rain, no? Hopefully those were short-shorts!

vegan_rossco
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Re: Rossco's journal

#1112 Postby vegan_rossco » Mon Jul 27, 2015 10:42 am

Ha thanks Chris, yeah one of he houses that overlooks my garden shut their windows pretty hard.. I guess I was making too much noise haha
Also I know how ha feel, I would like to do a proper cut at some point but.... Food... ;)

Squat day!! Heavy.
After warming up
115kg x 3 reps
115kg x 3 reps
115kg x 3 reps
125kg x 1 rep (275lbs)
130kg x 1 rep (286lbs)
135Kg x 1 rep (297lbs)

Squat Assistance exercises,
Now I normally don't bother too much with squat assistnance but I wanted to try some new things.

Front Squats (fuckyoufuckyoufuckyou)
I hate them.

50Kg x 10 reps (110lbs)
50kg x 10 reps
50kg x 10 reps

Good mornings,
Now I didn't feel like I was doing them correctly... Will have to work on them, I won't bother posting the weight and reps until I know what I'm doing.

Finished up with some stretching and light farmers walks.

I'm trying out a heavy week/light week with my powerlifting lifts,
So 3 sets of 3 reps and 3 sets of 1 rep one week,
And 3 sets of 10 reps and 3 sets of 8 reps on the other.

Assistance will be pretty much the same as I've always done,
Deadlift assistance is likely to be rows of some kind, a pull up variation and grip/bicep work
Bench assistance is likely to be shoulder pressing of some kind, dip variations and tricep work
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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esqinchi
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Re: Rossco's journal

#1113 Postby esqinchi » Tue Jul 28, 2015 2:00 pm

Aha front squats man they are brutal! I was up to 130lbs on them, but using the EZ bar was such a pain to muscle that shit up to my shoulders so I gave up. I should probably put those back in the rotation eh?

And yea, food man. It's all I think about lately. Been eating a ton of almonds too, which is always fun when they are coated in a bit of sugar and a load of cinnamon. I bought this stovetop smoker on Amazon that I've been using to make mesquite cashews - they are the shit! Highly recommended purchase. Speaking of almonds.... lol

Looks like you are doing well buddy.

vegan_rossco
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Re: Rossco's journal

#1114 Postby vegan_rossco » Tue Jul 28, 2015 2:30 pm

I've always had an issue with them, was speaking to a guy a while back that said they were great as they force thoracic extension which forces good posture, unfortunately in the process they make your back sore as hell.. And in my case my wrists.. Gonna switch the, out for Olympic squats, paused squats and squats to a chair, I wanna get some chains but fuck they're expensive.

Oh man I find it hard to eat a lot of nuts, cashews I can snack on but pistachios are the only nut that I can eat a lot of.. They're my favourite cinema snack!
Wait, Weren't you making your own mesquite cashews that you were thinking of selling??? I would totally buy a bunch!
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

esqinchi
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Re: Rossco's journal

#1115 Postby esqinchi » Tue Jul 28, 2015 2:32 pm

Yes dude - The Snacktory (TM)! I'd share the recipe with you if you're interested. I want to try smoking some other things as well, maybe watermelon, or some other . . . uh.... stuff. lol Suggestions?

Pistachios are excellent too. I made some curried pistachios last year that turned out just ok. I need to get back into that more often. Was going to make some pistachios with lavender and lemon. Thought that would be interesting.

vegan_rossco
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Re: Rossco's journal

#1116 Postby vegan_rossco » Tue Jul 28, 2015 2:47 pm

Awesome! Yeah that would be cool mate thanks, il give them a try for myself :)
Lol watermelon, that could be interesting.. How about a mix up of walnuts and mammoth pecans?
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

esqinchi
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Re: Rossco's journal

#1117 Postby esqinchi » Tue Jul 28, 2015 3:17 pm

Fuck yes. Funny you should mention pecans. Last winter I made pralines, which is a sweet from the South. Ever heard of them? Basically like an insanely sweet cookie that melts away on contact, with pecans. Decadent!

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asparagus
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Re: Rossco's journal

#1118 Postby asparagus » Tue Jul 28, 2015 8:26 pm

Hey Ross - good to see you back.

Sorry about your diet issues, but glad you are still at it.

I mostly do front squats these days, as I suck at them, but regularly work high bar back squats. No more low-bar powerlifting for me!

For me a cut would be easy, I hate eating!

I won't be making a 2015 strength table. I don't have the desire to keep it up.
--
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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

vegan_rossco
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Re: Rossco's journal

#1119 Postby vegan_rossco » Tue Jul 28, 2015 11:42 pm

esqinchi wrote:Fuck yes. Funny you should mention pecans. Last winter I made pralines, which is a sweet from the South. Ever heard of them? Basically like an insanely sweet cookie that melts away on contact, with pecans. Decadent!

Well I've had praline filling before.. I guess it's probably the same thing haha

asparagus wrote:Hey Ross - good to see you back.

Sorry about your diet issues, but glad you are still at it.

I mostly do front squats these days, as I suck at them, but regularly work high bar back squats. No more low-bar powerlifting for me!

For me a cut would be easy, I hate eating!

I won't be making a 2015 strength table. I don't have the desire to keep it up.


Boooo get back to those low bars dude :p

Well I'm tempted to make the 2015 table, but I'm not sure where to start.. I do have a wilks coefficient calculator online though, it's just making the table itself I can't figure out 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

vegan_rossco
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Re: Rossco's journal

#1120 Postby vegan_rossco » Wed Jul 29, 2015 10:39 am

Bench day started off great and ended in disaster...

Bench press:
After warming up;
80Kg x 3 reps (176lbs)
80Kg x 3 reps
80Kg x 3 reps

90Kg x 1 rep (198lbs)
Felt sooooo easy

100Kg x 1 rep! (220lbs)
This felt so easy.. Which led me to get cocky and try a Pb of 107.5Kg...

107.5Kg x 1 rep... (236.5lbs)
But, afterward my spotter admitted he helped a bit... Which is annoying so I won't count it..
So I tried again with no help.

107.5Kg x ... Fail.
And in the process I screwed my right lat and upper back.. So pissed off with myself aha.


Assistance;
Close grip bench press
60Kg (132lb) x 12 reps
60Kg x 12 reps
60Kg x 10 reps
60Kg x 10 reps

Tricep extensions
20Kg x 15 reps
20Kg x 15 reps
20Kg x 14 reps
20Kg x 12 reps

Just stretched from here, trying to sort out my back and figure out what I've done to it...
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

vegan_rossco
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Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1121 Postby vegan_rossco » Fri Jul 31, 2015 12:23 pm

God dammit, everyone seems to be cutting at the moment and it's been playing on my mind..
I went out with the family today and a photo taken of me looked pretty fat around the gut... Made me really self conscious..
I'm condsidering carb backloading for a couple of months and keeping as much strength and muscle size as possible.
Possibly buying a rowing machine off a friend too so I can do some high volume low intensity training..
Anyways, deadlifts tomorrow and my backs feeling fine!
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

vegan_rossco
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Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1122 Postby vegan_rossco » Sat Aug 01, 2015 8:12 am

DEADLIFTS!!!!
had almost no carbs at all before this ( still haven't ) but I've got sweet potatoes in the oven!
Totally smashed today, and I'm gonna spend the evening at a wedding reception with loads of sweets and cider out in the beautiful sunshine! Fuck yeah haha!

Conventional deadlifts:
After warm ups
90Kg (198lbs) x 8 reps
130Kg (286lbs)x 3 reps
130Kg x 3 reps
130Kg x 3 reps
145Kg (319lbs) x 2 reps
150Kg (330lbs) x 2 reps
157.5Kg (346.5lbs) x 1 rep, could have got a second but I was seeing stars!!

Assistance/hypertrophy work
Barbell rows
60Kg (132lbs) x 10 reps
70Kg (154lbs) x 8 reps
70Kg x 8 reps

Chin ups,
x 8 reps
X 4 reps, noticed a twinge in my lat from my failed bench attempt last session so I called off chins just in case I made it worse..

Shrugs
70Kg x 15 reps
70Kg x 12 reps

Finished off with some bicep curls...
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

esqinchi
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Posts: 1201
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Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Rossco's journal

#1123 Postby esqinchi » Sat Aug 01, 2015 8:41 am

Holy spitballs man that's some impressive deadlifting! If you want to cut, I'd recommend moving out to the garage since you'll probably drive your lady crazy lol. Way to crush it today mate. I'm off to enjoy some pints myself, and check out an animal sanctuary this afternoon. Should be awesome!

vegan_rossco
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Re: Rossco's journal

#1124 Postby vegan_rossco » Sat Aug 01, 2015 11:50 am

Haha yeah just going low carb and slightly lower calories has made me impossible to be in s room with! Going to ignore it he whole thing to get some drinks in lol, sounds awesome dude!! Hope you have an awesome weekend, make sure you post some photos on Instagram of the animal place :D
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

vegan_rossco
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Posts: 1681
Age: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1125 Postby vegan_rossco » Mon Aug 03, 2015 8:05 am

The wedding was great! Drank a little too much and spent most of yesterday dehydrated and hungover..
Even went out on little pedal boats on the river which was lovely :D

Been virtually no carb all morning and work was so difficult...

Didn't have any spotters today as friends were busy... So couldn't go too heavy

SQUATS! (Low bar, back)
After warm ups and stretching

90Kg (198lbs) x 5 reps
90Kg x 5 reps
90Kg x 5 reps
95Kg (209lbs) x 5 reps
95Kg x 5 reps
95Kg x 5 reps
All felt easy, but better safe than sorry.


Assistance/hypertrophy:
Olympic squats (high bar, back)
60Kg (132lbs) x 12 reps
70kg (154lbs) x 10 reps
70Kg x 10 reps
70Kg x 10 reps

Good mornings
I still don't think I've got them perfect so went pretty light.
60Kg (132lbs) x 12 reps
60Kg x 12reps
60Kg x 12 reps
60Kg x 12 reps

Calf raise drop set torture!!
With 20Kg plate then 15Kg then 10Kg then 5Kg, didn't count reps but... Ouch.

Looking forward to bench pressing on Wednesday!
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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