Rossco's journal

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Mini Forklift Ⓥ
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Re: Rossco's log!

#211 Postby Mini Forklift Ⓥ » Mon Dec 10, 2012 3:11 am

Haven't got round to writing it up yet, big day at work and just got the kids into bed (finally) so I'm off to the gym now. 9.15pm but better late than never!

Have a good start to the week mate, will check back soon MF.
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vegan_rossco
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Re: Rossco's log!

#212 Postby vegan_rossco » Mon Dec 10, 2012 2:24 pm

Monday 10/12/12

Today was alright, the gym owner was laying into some 'lads/bros' about doing stupid isolation exercises which was great! Ahha

Bench press
Empty bar 20 Kg x 10
40 Kg x 8
60 Kg x 6
65 Kg x 6
65 Kg x 5
55 Kg x 11
Nice and light in preparation for my 80 Kg bench on friday :D

Pushup challenge! Fucked up again..
Me-30
Casey-40
Think its 4-2 to him..

Dips
X10 x10 x10

Squats. So origanally my best squat was 117.5kg but after seeing Mini forklifts form I've come to realise I need to do them lower to get them right so I've proper deloading and working back up. Last session I got up to 75 so this session I went to 80. Very low, basically touched the catches.

Safety bar (25 Kg) x 10
45 Kg x 8
65 Kg x 6
75 Kg x 6
80 Kg x 5
65 Kg x 10

Supersetted with leg extensions. Fuck! It hurt!
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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Re: Rossco's log!

#213 Postby Mini Forklift Ⓥ » Mon Dec 10, 2012 2:31 pm

Haha, the gym owner comment made me smile :D

PS: Gaza is a great track to train to mate!
Last edited by Mini Forklift Ⓥ on Mon Dec 10, 2012 2:32 pm, edited 1 time in total.
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Re: Rossco's log!

#214 Postby Mini Forklift Ⓥ » Mon Dec 10, 2012 2:31 pm

Good idea to deload the squats and work them back up with the weight as you get better. Took me many months to squat that low with weight and good form !!

That looked like a great session mate, how long did it take you?
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Re: Rossco's log!

#215 Postby mrbear666 » Mon Dec 10, 2012 2:38 pm

nice work pal, low squats are a killer!
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Re: Rossco's log!

#216 Postby mrbear666 » Mon Dec 10, 2012 2:40 pm

nice work pal, low squats are a killer!
"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"
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Re: Rossco's log!

#217 Postby vegan_rossco » Mon Dec 10, 2012 2:42 pm

Thought it would be a good call, especially if I ever decide to compete in the future I don't wanna look like a twat doing a half squat ahha.
Took me a while as it was busy, signed in at 5 20 and got out at quarter to 7. I've only just got dinner haha
Cheers mike :D gotta get em right ;)
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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Mini Forklift Ⓥ
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Re: Rossco's log!

#218 Postby Mini Forklift Ⓥ » Mon Dec 10, 2012 2:45 pm

Compete? Oooooh !!

Powerlifting you mean, or you gonna get up on stage in your speedos mate?
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vegan_rossco
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Re: Rossco's log!

#219 Postby vegan_rossco » Mon Dec 10, 2012 2:47 pm

Well in the future maybe, although I think I'll look great bright orange/brown in budgie smugllers (speedos).. Haha nah it'll definitely be in powerlifting man, but like I said not anytime soon, its just an idea at the moment :) there's a couple of clubs just across the water in southampton and portsmouth that I've found online
Last edited by vegan_rossco on Mon Dec 10, 2012 5:24 pm, edited 1 time in total.
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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vegan_rossco
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Re: Rossco's log!

#220 Postby vegan_rossco » Mon Dec 10, 2012 3:00 pm

Mini Forklift Ⓥ wrote:Haha, the gym owner comment made me smile :D

PS: Gaza is a great track to train to mate!


Didn't notice this post haha sorry!
Yeah man its so funny there's three guys that always use the smith and when they aren't they're using dumbbells to do stupid shit, and they wear fingerless gloves.. Its tragic man haha

I only really train to my own music when I'm on my own and I like super fast hardcore for that haha :p mind you gaza is fairly heavy isn't 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

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Mini Forklift Ⓥ
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Re: Rossco's log!

#221 Postby Mini Forklift Ⓥ » Tue Dec 11, 2012 4:26 pm

Check out my suicide workout in my log mate, better late than never. Finally got round to writing it up lol.
Did you have any Chinese food to go with your Chinese tea ?!
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vegan_rossco
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Re: Rossco's log!

#222 Postby vegan_rossco » Tue Dec 11, 2012 5:00 pm

Will do bud :D yeah man I had fried bean curd, delishhh! Loving the green dude woohoo 8)
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

User avatar
Mini Forklift Ⓥ
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Posts: 3900
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Location: Christchurch, New Zealand.
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Re: Rossco's log!

#223 Postby Mini Forklift Ⓥ » Tue Dec 11, 2012 6:48 pm

Yum, sounds bloody great. Love bean curd, red bean... all that stuff.
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vegan_rossco
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Re: Rossco's log!

#224 Postby vegan_rossco » Wed Dec 12, 2012 11:19 am

Just getting ready for the gym now, light deadlifts and heavy shoulder press! I'm wearing my vbb tee and my vegan logo boxers, feeling great and training alone so I'm going all out on shoulder press with some metal/hardcore in my ears.
8)
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

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Rossco's log!

#225 Postby Mini Forklift Ⓥ » Wed Dec 12, 2012 11:24 am

Sounds good man, I'm having a feed and doing the same. 5.25am here, couldn't sleep all night so just decided to get up and hit the weights rather than get frustrated!
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