Rossco's journal

[mrbear666]

gotta pump them gunzzzz

[Mini Forklift Ⓥ]

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

[vegan_rossco]

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

[vegan_rossco]

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
I never count macros but maybe I should haha

[Mini Forklift Ⓥ]

Good training and food looks great mate! What flapjacks do you use, you buy them or make your own?

[vegan_rossco]

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

[vegan_rossco]

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

[asparagus]

I believe the proper way to quote that is with the correct title...

Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt.

[captfit]

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 .

[vegan_rossco]

Hahaha 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

[captfit]

Go break some floor with those Deads

[vegan_rossco]

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

[mrbear666]

cool, your doing well mate.......inspiring stuff! are your overhead presses standing up?

[vegan_rossco]

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

[maybenot]

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 =)