Rossco's journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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mrbear666
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Re: Rossco's log!

#136 Postby mrbear666 » Sat Nov 24, 2012 6:08 am

sounds good mate! 170 deadlift will be impressive! :D
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vegan_rossco
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Re: Rossco's log!

#137 Postby vegan_rossco » Sat Nov 24, 2012 6:09 am

I know it's ambitious but I would rather set targets too high than too low, don't wanna get complacent :p
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
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Re: Rossco's log!

#138 Postby mrbear666 » Sat Nov 24, 2012 6:13 am

ill reckon you can do it, just look after yourself so you dont get any injuries. 8)
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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Mini Forklift Ⓥ
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Re: Rossco's log!

#139 Postby Mini Forklift Ⓥ » Sat Nov 24, 2012 6:38 am

Those are good numbers, what time frame does that give you?

Just as a guideline, it took me 3 months to go from a 140 max DL to 180kg. If you're looking at say 120kg to 170 (that's a 10kg gain on what I did but working with slightly less weight), I'd be looking at probably at least 4 months if you're approaching the training in a sensible way. So saying that, I think you could probably aim for around a 10kg improvement each month, at least for the first few months mate :) :)
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vegan_rossco
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Re: Rossco's log!

#140 Postby vegan_rossco » Sat Nov 24, 2012 10:03 am

Well I have until may when my course finishes so 6 months total! I'm pretty confident with the DLs but unsure on the bench
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!

#141 Postby Mini Forklift Ⓥ » Sat Nov 24, 2012 3:59 pm

6 months? Easy, stacks of time mate!
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vegan_rossco
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Re: Rossco's log!

#142 Postby vegan_rossco » Sat Nov 24, 2012 4:33 pm

you reckon? :p well we'll see, like I said I'm very confident I'll get the dead lifts I need but not sure about bench, it's weird I do a lot of assistance for bench and not a lot for dls yet my dls are constantly getting better and my bench is a marathon..
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!

#143 Postby vegan_rossco » Mon Nov 26, 2012 9:42 am

Monday 26/11/12
Not such a good session today :/ the mrs got up for work at 5am woke me up and I couldn't get back so just got up too, went to college early and cut out early to use the gym at 12:30.
Squats, very low, set the catch to below hip height and touched it with the bar each rep. My buddy rested on the catch and got himself stuck :lachmal: he found it funny so it was fine.
Empty safety bar (25kg) x 8
45 Kg x 6
55 Kg x 5
65 Kg x 5
75 Kg x 5
75 Kg x 10

Leg press 4 heavy sets

Dumbbell shoulder press, I'm making very little to no progress with these..
(Weight is for each dumbbell)
10 Kg x 8
15 Kg x 8
20 Kg x 6
20 Kg x 5
Rubbish

Side raises, 3 sets

Pressup challenge! Decided to do them slower and lower to make it more fair
Casey - 35 reps
Ross - 36 reps (could have done more but felt spiteful :p)
2-2!

Tricep isolation 4 sets 10 reps

After seeing MFs breakfast photo I thought I would post my post workout meal
Blueberry juice with 30g brown rice protein powder + 5g creatine
2 homemade braised tofu subs with tigertiger (vegan) mayo and iceberg lettuce in a french stick! Oh yeaaaah 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!

#144 Postby vegan_rossco » Mon Nov 26, 2012 9:43 am

:)
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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!

#145 Postby Synny667 » Mon Nov 26, 2012 10:57 am

Ok really!?!? You and mini are killing me with yummy food pics!
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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Re: Rossco's log!

#146 Postby vegan_rossco » Mon Nov 26, 2012 11:12 am

btw those mini 'sausage rolls' are sainsburys soya range :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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Synny667
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Re: Rossco's log!

#147 Postby Synny667 » Mon Nov 26, 2012 11:28 am

I am hungry.....
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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captfit
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Re: Rossco's log!

#148 Postby captfit » Mon Nov 26, 2012 11:33 am

Man that really does look yummy ! What are you aiming to hit on squats end of 6 months ?

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vegan_rossco
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Re: Rossco's log!

#149 Postby vegan_rossco » Mon Nov 26, 2012 11:43 am

captfit wrote:Man that really does look yummy ! What are you aiming to hit on squats end of 6 months ?


130 Kg my friend, my current one rep max is 115 Kg but I don't feel like I had the form perfect, I wanna do realllllly low squats so I'm working my way back up! they're my best lift by far so I want to get them right :)
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!

#150 Postby captfit » Mon Nov 26, 2012 11:50 am

Wow that is more than twice what i am currently at and that too with free barbell unlike the smith for me , all the best for your goal .I am going for Deadlift workout tomorrow morning aiming to hit 50kgs not including Barbells so looking forward to it . It's a god number to get done with .


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