Rossco's journal

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vegan_rossco
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Age: 27
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Location: Isle of Wight, England

Re: Rossco's log!

#541 Postby vegan_rossco » Mon Apr 08, 2013 2:04 am

Well I'm excited for you man I'm looking forward to seeing the training:)
The weekend was boring tbh ahha, had work at my weekend job.. How about you matey? Are your girls off school for easter break?
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!

#542 Postby vegan_rossco » Mon Apr 08, 2013 6:24 am

Day off today yeaaahhhh!
Monday 8/4/13, a bit of everything today.
Chin ups supersetted with dips

Chins x 10 reps!!
Dips x 10 reps
Chins x 8 reps
Dips x 10 reps
Chins x 6 reps
Dips x 10 reps
Chins x 5 reps
Dips x 10 reps

SQUATS, my makeshift squat rack isn't up to the task of holding the amount of weight I need to squat, I'm going to buy a decent one soonish but in the mean time I'll do dumbbell squats using weight plates instead of dumbbells.

0Kg x 12 reps
10Kg x 12 reps
20Kg x 12 reps
S-set calf raises x 15 reps
30Kg x 12 reps
S-set calf raises x 15 reps
40Kg x 12 reps
S-set calf raises x 15 reps

AB CRUNCHES
X 25 reps
5Kg x 20 reps
10Kg x 20 reps
X 35 reps ouuuuuch!

4 sets of Bicep band curls

So my weights been going up and down for a while, I've lost a bit of fat and put on a fair bit of muscle. Currently weighing 82.5Kg which is great, I'll upload pics soon
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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Synny667
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Re: Rossco's log!

#543 Postby Synny667 » Tue Apr 09, 2013 3:06 am

How's it going man?
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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vegan_rossco
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Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#544 Postby vegan_rossco » Tue Apr 09, 2013 3:46 am

Yo synny! :) all good here thanks, enjoying easter break! How about you? Everything cool your side of the water?
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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Synny667
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Re: Rossco's log!

#545 Postby Synny667 » Tue Apr 09, 2013 3:51 am

Oh man just the typical slaving away at the job to pay for what I should turn into a job hahaha. I swear the harder I train the more I realize I should be training others. Enjoying your Easter break?
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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vegan_rossco
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Posts: 1632
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#546 Postby vegan_rossco » Wed Apr 10, 2013 3:56 am

Yeah the easter break is great, its nice to have a little time to relax :)

Wednesday 10/4/13
Bit of everything again today, early morning with a very light breakfast so not expecting anything special.

DEADLIFTS
20Kg x 10 reps
60Kg x 10 reps
100Kg x 6 reps
140Kg x 1 rep.. Dammit.
60Kg x 15 reps so so easy

OVERHEAD PRESS
20Kg x 10 reps
40Kg x 10 reps
60Kg x 1 rep! PB! Fuck yeah!
40Kg x 12 reps

Incline pushups + superset shrugs w/plates
X 10 reps
30Kg x 12 reps
X 10 reps
40Kg x 12 reps
X 10 reps
40Kg x 12 reps
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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Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#547 Postby vegan_rossco » Fri Apr 12, 2013 12:41 pm

I'm really liking the training article written by derek tresize on the main site, about training the same muscles every other day but keeping to one exercise each, think I'll do something along those lines as I have been doing.

Friday 12/4/13

BENCH PRESS
These were all suppersetted with the chins below
20Kg x 12 reps
40Kg x 12 reps
50Kg x 10 reps
65Kg x 7 reps
50Kg x 12 reps

CHINS
X 5 reps
X 5 reps
X 5 reps
X 5 reps
X 5 reps


(For summer)
AB CRUNCHES
X 30 reps
X 30 reps

Barbell BICEP CURLS
20Kg x 10 reps
30Kg x 10 reps
20Kg x 12 reps
Drop set
10Kg plate x 8 reps

My hangover wouldn't allow much more tbh, so hungry so I'm calling off training early
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

Faux
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Joined: Mon Apr 08, 2013 2:00 pm
Location: New jersey

Rossco's log!

#548 Postby Faux » Fri Apr 12, 2013 1:03 pm

Is that the 5x5 article you talking about?

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vegan_rossco
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Age: 27
Joined: Thu May 05, 2011 6:15 am
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Re: Rossco's log!

#549 Postby vegan_rossco » Fri Apr 12, 2013 1:06 pm

Nah this one mate, http://veganbodybuilding.com/?page=arti ... l_bodymass
I'm not following the template but using similar principles :)
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!

#550 Postby Mini Forklift Ⓥ » Fri Apr 12, 2013 4:45 pm

You are still smashing shit up I see !!

Hey did you end up getting in the paper?..
Image

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vegan_rossco
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Posts: 1632
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#551 Postby vegan_rossco » Sat Apr 13, 2013 12:48 am

Hell yeahhh ahha! I did a wildlife event during the easter holidays with the bat hospital, I was showing people bats and talking about them and my local newspaper came over and asked if they could take some photos, for some reason I'm not in there now but will probably be in next week (:
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
vegan_rossco
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Posts: 1632
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#552 Postby vegan_rossco » Sun Apr 14, 2013 2:59 pm

Didn't really feel up for this workout, work sucked and I wanted to just lay down haha.
Sunday 14/4/13

ATG front squats with plates. These were way tough considering the light weight..
0Kg x 12 reps
10Kg x 12 reps
20Kg x 12 reps
30Kg x 12 reps
40Kg x 12 reps

Overhead press suppersetted with Barbell rows (+)
20Kg x 10 reps
+20Kg x 12 reps

30Kg x 10 reps
+30Kg x 12 reps

40Kg x 10 reps
+40Kg x 10 reps

50Kg x 9 reps! Awesome
+50Kg x 10 reps! Even more awesome

Exhausted at this point. Just gonna hit some tricep isolation and hop in the shower.
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!

#553 Postby Mini Forklift Ⓥ » Sun Apr 14, 2013 11:38 pm

Make sure you post up a pic of your newspaper article mate. Nice one!
Image

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vegan_rossco
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Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#554 Postby vegan_rossco » Tue Apr 16, 2013 12:00 pm

Home late from work as my bus caught fire...
Anyways just doing a bit of everything as usual, see how I get on

Weighted chin ups
0Kg x 8 reps
5Kg x 5 reps.. Why are these so hard?
10Kg x 4 reps.. Giving up aha
0Kg x 8 reps

Weighted dips
0Kg x 10 reps
5Kg x 10 reps
10Kg x 10 reps
10Kg x 10 reps
10Kg x 10 reps

Deadlifts
50Kg x 10 reps
60Kg x 10 reps
90Kg x 6 reps
120Kg x 6 reps (rep pb I think)
80Kg x 12 reps (very easy :) )

Gunzzz isolation. Won't bore with details
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 Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
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Re: Rossco's log!

#555 Postby Mini Forklift Ⓥ » Thu Apr 18, 2013 1:47 am

Haha, I heard about the bus catching fire. Don't see that every day!
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