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

"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"
www.infowars.com
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
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- Batman
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Re: Rossco's log!
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
http://www.facebook.com/ross.d.cosgrove
Re: Rossco's log!
ill reckon you can do it, just look after yourself so you dont get any injuries. 

"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"
www.infowars.com
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
- Mini Forklift Ⓥ
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Re: Rossco's log!
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

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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- Batman
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Re: Rossco's log!
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
- Mini Forklift Ⓥ
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- Batman
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Re: Rossco's log!
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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- Batman
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Re: Rossco's log!
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
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
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

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

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
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Rossco's log!

- Attachments
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- IMG-20121126-00080 (640x480).jpg (53.64 KiB) Viewed 3622 times
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
- Synny667
- Elephant
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Re: Rossco's log!
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
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
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- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Rossco's log!
btw those mini 'sausage rolls' are sainsburys soya range 

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
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Rossco's log!
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
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
Re: Rossco's log!
Man that really does look yummy ! What are you aiming to hit on squats end of 6 months ?
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- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Rossco's log!
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
Re: Rossco's log!
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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