Rossco's back..

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vegan_rossco
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Re: Rossco's back..

#16 Postby vegan_rossco » Mon Jul 21, 2014 11:37 pm

It's hot here too man, hotter than I can ever remember it being... Have had the fan on all night for the past week haha. Yeah things are good thanks man, enjoying my new department at work, I'm at right now at 5:30am to head in, but will finish by 12pm :) how are things your side of the water? Job okay?


I forgot to update yesterday so here it is

Squat rack seems fixed..
Squats
67.5Kg x 5 reps
X 5 reps
X 5 reps
X 5 reps
X 5 reps

Bench press
60Kg
X 5 reps
X 5 reps
X 5 reps
X 5 reps
X 5 reps

Did a few different exercises to failure but didn't count any reps!
I'm looking forward to hitting some big squat and bench numbers soon! It's all so easy right now...
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 back..

#17 Postby Mini Forklift Ⓥ » Thu Jul 24, 2014 5:58 pm

I asked my daughter to draw a picture of what she thought you looked like in real life mate :shock:


Image


She did a pretty good job aye?
Image

esqinchi
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Re: Rossco's back..

#18 Postby esqinchi » Thu Jul 24, 2014 7:25 pm

I think she did a great job. Ross have you been skipping leg days? lol 8)

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vegan_rossco
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Re: Rossco's back..

#19 Postby vegan_rossco » Fri Jul 25, 2014 11:56 am

Hahaha oh my god that is the sweetest thing ever! And clearly been skipping leg days Loll :D how are you guys doing??

Haven't trained today when I had planned to.. Got a semi promotion at work, same amount of pay but bigger responsibilities and stuff, I literally got it because of my guns.... It's essentially a lot of loading and moving heavy shit haha
Only problem is that along with the tiredness of early mornings it's now physically demanding too so il see how training goes...
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 back..

#20 Postby vegan_rossco » Fri Jul 25, 2014 11:57 am

And Jim tell your daughter I absolutely loved it!! : 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

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vegan_rossco
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Re: Rossco's back..

#21 Postby vegan_rossco » Sat Jul 26, 2014 7:08 am

Trained after work today and it was beautiful!!
I wanted to hit deadlifts hard again so I scaled down the number of squat sets a little bit!

Squats 70Kg
X 5 reps
X 5 reps
X 5 reps

Deadlifts!
105Kg x 5 reps
Went for a few sets of heavy singles!
125Kg / 275lbs x 1 rep
135Kg / 297lbs x 1 rep
145Kg / 319lbs x 1 rep

It's been a while since I've pulled anything more than 130Kg so I'm happy, I can really feel me getting back to 175Kg within the next couple of months, will have to buy new weight plates though as I've lost 10kgs worth during the move :(

Finished up with some shoulder pressing, pull ups and shrugs
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 back..

#22 Postby esqinchi » Sat Jul 26, 2014 8:25 am

Whoa dude those are pretty big numbers - nice! You moved? Are you all settled in?

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vegan_rossco
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Re: Rossco's back..

#23 Postby vegan_rossco » Sat Jul 26, 2014 11:21 am

I meant when me and Charlotte moved out last October ahha, during the move somehow two plates went missing... :s

Oh and I forgot to add that when I said I did some shoulder pressing, I actually managed to press 60Kg over my head for reps! Super stoked!
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 back..

#24 Postby vegan_rossco » Mon Jul 28, 2014 6:35 am

Squat and bench 5x5!

Squat 72.5Kg
5 x 5 no issues whatsoever, managed to do all of them pretty quick too

Bench press 62.5Kg
5 x 5 during my third set It started to feel a little heavy.. No idea why but got through all 5 sets easy enough.

Finished up with dumbbell flys to failure and tricep dips to failure!

Nothing really to add, just gonna take a few days off!
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 back..

#25 Postby vegan_rossco » Sat Aug 02, 2014 10:37 am

Aw man, deadlift day was rained off... Freak storm came out of nowhere haha, stopped now but I have plans... Will get back on track on Monday!
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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Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's back..

#26 Postby vegan_rossco » Tue Aug 05, 2014 5:30 am

Didn't get round to update yesterday's training,

Squats 75Kg
X 5 reps
X 5 reps
X 5 reps
X 5 reps
X 5 reps

Deadlift 107.5Kg / 237lbs
X 5 reps
Super easy!

147.5Kg / 325lbs
X 1 rep
X 1 rep
That felt great! The second set was easier than the first!

Wide grip, slow pull ups
X 6
Biceps were dying at this point haha

The commonwealth games inspired me to give clean and jerks a go, kept it light
65Kg
X 1 rep
X 1 rep
Was quite fun but can't see me doing them that often.

And that's all she wrote! Bench day tomorrow hopefully
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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Age: 36
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Rossco's back..

#27 Postby esqinchi » Tue Aug 05, 2014 8:02 am

Hey mate how are you? Huge number up there with the deadlift! Nice work. Everything else going well?

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vegan_rossco
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Re: Rossco's back..

#28 Postby vegan_rossco » Tue Aug 05, 2014 11:01 pm

Hey Chris! Yeah thanks! I'm getting my deadlift strength back nicely haha. Everything's alright thanks dude, still stuck in thr crappy job but could be a lot worse eh? How about you dude? 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

User avatar
vegan_rossco
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Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's back..

#29 Postby vegan_rossco » Thu Aug 07, 2014 7:07 am

Bench day!

Squats 77.5kg / 170 lbs
X 5 reps
X 5 reps
X 5 reps
X 5 reps
X 5 reps
Used my belt for these, even though I could have very easily done without it.. I just want to get into the habit of using it if I'm getting back into powerlifting :)

Bench press 65Kg / 143lbs
X 5 reps
X 5 reps
X 5 reps
X 5 reps
X 5 reps

Finished with some flys and DB bench presses to failure.

No issues really today, it got a bit hot outside during my bench presses which had me working up quite a sweat.. I'm shattered from work on top of that but everything's cool.
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

HIT Rob
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Re: Rossco's back..

#30 Postby HIT Rob » Thu Aug 14, 2014 4:43 pm

Hey mate, just don't use the thumb-less false grip on those hot sweaty days:))) Lets not snap ones shit up like this chap:)
https://www.youtube.com/watch?v=cSJCDcAKShA


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