Rossco's journal

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vegan_rossco
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Re: Rossco's log!

#31 Postby vegan_rossco » Wed Oct 24, 2012 12:04 pm

Wednesday 24/10/12 Bodyweight 78(ish)Kg

Gym was totally dead today which was great had a good laugh to!

Started with barbell shoulder press
20 Kg (empty bar) x 5
25 Kg x 5
30 Kg x 5
40 Kg x 5
40 Kg x 4 Had to use the power rack (cage) so was a bit awkward where I was seated, I've definitely lifted heavier for more reps before so felt a little disappointed..

Deadlifts, This is what I was looking forward to!
50 Kg x 5
60 Kg x 5
65 Kg x 5
70 Kg x 5
80 Kg x 3 Physically couldn't lift any heavier :/ but the guy who I had a run in with last week came over told me my form was good and that it was pretty heavy considering it's practically my first attempt. He then asked me about my training and how college was going so things are good at the gym now :D
no vid mainly because my buddy was lifting considerably less and the bars are awkward as fuck to get prepared for the next lift, I'll get a video on my next lift :)

then did some chins and pull ups which I totally failed at, was exhausted from deads ahha oh and some shrugs to. that ridiculous "gangum style" song was on and put me off my cooldown stretch ahha
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!

#32 Postby vegan_rossco » Fri Oct 26, 2012 12:42 pm

Friday 26/10/12 Bodyweight 78.5Kg (ish)

Had a day off and spent the day doing fuck all so come training time I Felt crap and lazy, but the show must go on..

Bench press
20 Kg (empty bar) x 5 reps
40 Kg x 5 reps
50 Kg x 5 reps
60 Kg x 5 reps
65 Kg x 3 reps
60 Kg x 5 reps

A few sets on the hammer strength (bench machine)
65 Kg x 5 reps
70 Kg x 3 reps :(
72.5 Kg x 1 rep

25 press ups on knuckles
Dips
x10
x8
x8

Squats with safety bar
25 Kg (empty bar) x 5
65 Kg x 5
75 Kg x 5
85 Kg x 5
100 Kg x 5
felt fine, got a bit lower this time too

there was a deadlifting lesson going on next to me during the squats and I had a craving to do some, resisted thankfully ahha, waiting until monday night 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

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vegan_rossco
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Re: Rossco's log!

#33 Postby vegan_rossco » Sat Oct 27, 2012 3:52 pm

Stressful and shit day at work so came home to some grip training and stretching to calm myself down ahha
my lower back was playing up last night and this morning but feels fine 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

carrot topless
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Re: Rossco's log!

#34 Postby carrot topless » Sun Oct 28, 2012 6:51 am

Hi! I will be following this. I want to see some hectic workouts, I KNOW you can do more.

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vegan_rossco
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Re: Rossco's log!

#35 Postby vegan_rossco » Sun Oct 28, 2012 2:53 pm

haha and I will ;)
deadlifting tomorrow and I'm gonna test my strength big time, then deload and work my way up for some prs by the end of the year!
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!

#36 Postby vegan_rossco » Mon Oct 29, 2012 12:56 pm

Monday 29/10/12 Bodyweight 79 Kg

So it's half term which meant the gym was pretty dead, just a couple of instructors cleaning and a few guys using the machines, got soaked on the way to the gym as it was pissing down so needed a good session to cheer me up!

Dead lifts
60 Kg x 5
70 Kg x 5
80 Kg x 3
90 Kg x 3 < these were fucking ugly.. barely counted them but hey a Pb is a Pb so I'm happy regardless, my back is feeling a little funny now though :/ I guess I just suck at deadlifting, going to try and progress slowly from now on, 5 Kg at a time 8)

Pull ups, at this point nicki minaj came on in the gym.. so I grabbed my headphones whacked out some A day to remember and hit some pull ups!
x8 PB! :)
x5
x4 Had enough at this point

Did a few sets on the lat pull down machine and seated row machine, don't know the weights as they go up in numbers instead of weight :/

Overall today was a good'en
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!

#37 Postby Mini Forklift Ⓥ » Mon Oct 29, 2012 6:35 pm

Gotta make sure your form is good on those deadlifts bud ~ get a video of them next time and I'll give you some honest and constructive feedback. Chur chur MF.
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vegan_rossco
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Re: Rossco's log!

#38 Postby vegan_rossco » Tue Oct 30, 2012 2:30 am

Next time I'm dead lifting is friday so as long as I'm training with a friend I'll get a video :) the guy running the place says my forms alright so I think I'm okay, just can't pull enough dam weight with them :/
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!

#39 Postby vegan_rossco » Wed Oct 31, 2012 1:54 pm

Wednesday 31/10/12 Bodyweight 79 Kg 8)

Didn't have a spotter today as it's halloween there's a bunch of wildlife talks and stuff going on at the steam railway and my training partner is there all day whereas I finished at 5, so.. no squats or bench despite it being squat and bench day. fuck! I thought I would improvise and have fun with tonights session

Hammer strength machine (bench press machine)
30 Kg x 5
50 Kg x 5
65 Kg x 5
72.5 Kg x 3
75 Kg x 1 don't know where this came from but at this point I was stoked and thought I would push some more..
77.5 Kg x 0 fucked it up :/ good job it was on a machine otherwise I wouldn't have a face right about now ahha, if only I could apply this bench strength to free weight bench press :/ next Monday I'm going for 65 Kg x 5 for bench and then a one rep max of 75, we'll see!

Wide Dips x10 x10 x10
Knuckle Press ups x 20
4 sets on the fly machine

Front raises
5 Kg plate x 8
10 Kg plate x 10
15 Kg plate x 10
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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captfit
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Re: Rossco's log!

#40 Postby captfit » Thu Nov 01, 2012 2:52 am

hey mate , good going there 65kgs is pretty decent on the bench . Keep at it seeing your progress on this motivates me to continue as well :finga:

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Re: Rossco's log!

#41 Postby Mini Forklift Ⓥ » Thu Nov 01, 2012 3:24 pm

Benching, DL's and squats... it's all simply a case of just being consistent with hitting them regularly and backing it up with good nutrition. I got really burnt out from a meet I did back in February and ended up taking two months off the gym, when I came back I was struggling to bench 60kg for a couple of good reps lol.

Read up on training (internet and magazines are good, there are some great books out there if you have some spare $$) and pick a programme. Stick with it for 3-4 months before you change and reach your own conclusions; by trying out different approaches you'll gradually find out what does and doesn't work for you. Never be embarrassed by what you are lifting as that's simply where you're at right now ~ nothing more, nothing less. Just my 2c of course, chur chur MF.
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vegan_rossco
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Re: Rossco's log!

#42 Postby vegan_rossco » Thu Nov 01, 2012 4:52 pm

Hey mini, well I have been lifting on an off for quite a while followed a basic bodybuilding programme after reading roberts book. Thought about stronglifts but don't like the 3 days squatting a week ahha. I'm gonna keep at what I'm doing at the mo because the progress is actually okay just a bit slow. After christmas I'm thinking of doing wendlers 5/3/1 after hearing great things about 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

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

Re: Rossco's log!

#43 Postby vegan_rossco » Thu Nov 01, 2012 5:00 pm

Cheers captfit! My one rep max is 72.5 at the moment :p didn't wanna free weight that without a spotter though ahha
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!

#44 Postby Mini Forklift Ⓥ » Thu Nov 01, 2012 5:06 pm

vegan_rossco wrote:After christmas I'm thinking of doing wendlers 5/3/1 after hearing great things about it

You can't really go too far wrong with that programme, it's pretty solid IMO.
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vegan_rossco
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Re: Rossco's log!

#45 Postby vegan_rossco » Fri Nov 02, 2012 2:31 am

That's what I thought, I used to read veggiesasquach's training log before he left the site and he spoke very highly of the programme (: do you follow a custom one dude?
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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