Rossco's journal

[jamesxvx]

I fully support Wendler's program. I find I get bored sometimes, and I tend to work some different routines in if you're ever getting used to the routine. It's nice to have a change every now and then to keep your muscles on your toes.

[carrot topless]

Toe muscles?

[vegan_rossco]

It does look good, had a browse earlier and read an interview with the man himself and I've gotta say I was less than impressed at how arrogant and aggressive he comes across.. not that I care as long as his programme works ahha

Friday 2/11/12 Bodyweight 79Kg ish
Tonights playlist consisted of Your Demise, The Red Chord and Dead Swans, everything is better with hardcore.

Dead lifts!
40 Kg x 5
60 Kg x 4
80 Kg x 4
Had a little rest grabbed my ipod and busted out a Pb!
90 Kg x 3 I put 95 Kg on and thought, fuck it I'll make it even

100 Kg x 1 My grip failed me but if I hadn't had to put it down to the floor I could have nailed another rep

100 Kg (mixed grip) x 1.
Decided to call it quits and not get ahead of myself, definitely need to train my grip more often!

Overhead press Dumbbells (the weight is for each dumbbell)
10 Kg x 6
15 Kg x 5
17.5 Kg x 5
20 Kg x 5
20 Kg x 5
22.5 Kg x 1 better than 0

assistance lifts
Side raises (weight per dumbbell)
7.5 Kg x 8
10 Kg x 5
12.5 Kg x 5
15 Kg x 5
15 Kg x 5

chin ups, completely exhausted but really wanted to do them
7
4
3 Had enough

Then did a few sets on a seated row machine before I cooled down and stretched.
I'll have a spotter on Monday so back to squats, not gonna go heavy just gonna work on technique and getting lower.

[vegan_rossco]

Gyms closed for a couple of days :/ decided to do a light workout at home and then get back on squats wednesday!

Monday 5/11/12 bodyweight 79 Kg ish

wide grip pullups (SO DIFFICULT)

x 6
x 4 increased rest time from 1 to 2 minutes
x 5
x 4

Close grip chin ups
x 5
x 4
x 4 Did these as slow as possible

Barbell bicep curls.. I know.. but I never do them and I'm limited at home.

15 Kg x 8
17.5 Kg x 8
20 Kg x 8
25 Kg x 6
20 Kg x 8

Called it off there as I was ridiculously hungry! gonna use my grip trainer at some point this evening if I get a chance, I have a real problem with the grip in my left arm :s

[carrot topless]

Nothing wrong with bro curls, bro. What grip trainer do you have?

[vegan_rossco]

Its a little spring loaded thing I got off of amazon, it goes from 10 to 40Kg not sure how good it is

[carrot topless]

My ex-girlfriend got one of those, she was a superstar for some time after she started working hard on it.

But if that is not what you're going for:

http://www.amazon.co.uk/Heavy-Grips-Gri ... 389&sr=8-2

[vegan_rossco]

gyms been closed pretty much all week so this was first session in a while!

Friday 9/11/12 Bodyweight 79 Kg (ish) playlist consisted of A Day To Remember and NOFX

Squats
empty safety bar (25 Kg) x 8
55 Kg x 5
65 Kg x 5
75 Kg x 5
75 Kg x 8
Kept the weight real low so I could get myself lower and keep the reps slow too, gonna add 5 Kg each week to get a new pb before the end of the year

3 sets of leg curls, don't know what weight!

Bench press
empty bar (20 Kg) x 8
30 Kg x 5
40 Kg x 5
50 Kg x 5
60 Kg x 5
65 Kg x 5 technically a pb
55 Kg x 6

Dips
x10
x10
x10

knuckle press ups x 20 literally fell on my face on the last rep

[Mini Forklift Ⓥ]

Keep up the solid work mate, Wendler's programme is awesome. I have the ebook if you wanted a copy, just yell out. Hope your weekend is a good one mate MF.

[vegan_rossco]

Yeah been reading up about it, stoked about getting started with it, dude.. That would be the nicest thing ever thankyou
Weekends all good so far just gotta work the whole time :/ yours going good bud?

[Mini Forklift Ⓥ]

No probs, just let me know the best email address to send it to.
PS: Bar holds + bar hangs are great for developing good grip strength mate.

[mrbear666]

loop a towel over a chin up bar and hang from the two vertical pieces of towel........ forearms destroyer!

[Mini Forklift Ⓥ]

loop a towel over a chin up bar and hang from the two vertical pieces of towel........ forearms destroyer!

Never thought of that but actually sounds quite good !!

[Mini Forklift Ⓥ]

BTW, I hope you like the book mate. It's like a powerlifters bible haha.

[vegan_rossco]

I'll try the towel thing at some point, felt a bit weird doing it in front of people at the gym so I bailed :p

seriously thankyou so much for the book jim, had a quick browse on my lunch break but I'll have a proper read during the week

Monday 12/11/12 bodyweight 80 Kg, I've been going overboard with eating perhaps I should try and eat and bulk a bit cleaner from now on, got a bit of unwanted body fat but it isn't out of control

I've never seen the gym so busy so tonight was a kind of do what I can workout.

Chin ups with hammer grip
x 8
x 6 and a half..
x 5
x 4 and a half....

pullups x 2

did 4 heavy sets on the lat pull down machine.

overhead press with dumbbells, I usually sit but all benches were taken so had to do it standing which was fine. (the weight is for each dumbbell)
10 Kg x 8
15 Kg x 6
20 Kg x 6
22.5 Kg x 3 Much better!!
17.5 Kg x 8

at this point it was so ridiculously busy by the free weights I decided to just do some machine work instead of standing around like a twat..
so 4 sets of machine shoulder side raises and 3 sets of bicep curl machine.

wednesday and friday will consist of squats deads and bench so I'm looking forward to it!