Rossco's journal

[vegan_rossco]

I was in a slightly off mood until I saw your Hobbit photo !!

Hahaha glad you liked it! Went to the cinema as charlottes (my girlfriends) brother works there and helps host quiz nights, they were doing a hobbit themed quiz so we dressed up :p one of the teams playing was called "2 dwarves one challice" hope you get that hahahaha

Asparagus. That's a pretty good idea man thanks, next time I get stuck at home I'll give it a try, I really need to invest in a decent set up, but its gonna set me back at least 300 quid and I'm a poor student baha

[Mini Forklift Ⓥ]

Bet that would have been a good laugh !!

[vegan_rossco]

New years resolution: stop being a pussy, follow a decent training programme and stick to it. Start buying decent equipment bit by bit each month to train effectively at home, start implementing a bit of cardio after my workouts.

So I've got one more week at college until christmas/new year break which means I have one more week at the gym until january. I've calculated the percentages of my current maxes and written out what I need to do for the first four weeks. I'm following jim wendlers 5/31, and I'm stoked! Shout out to mini forklift for the ebook and for all the inspiration for the past few months

[Mini Forklift Ⓥ]

Shout out to mini forklift for the ebook and for all the inspiration for the past few months

Anytime mate, always happy to help out in any way I can. Never be afraid to ask me for anything... whether it's advice, $$$, you want a new training programme setup etc etc. No worries at all

[vegan_rossco]

You're a fucking star man , quick question that may be the stupiest question you've ever been asked.. On wendlers 5/3/1 do I add 2.5 kg or 5kg to the deadlift after the first 4 weeks ahha where its a both a lower and upper body movement I got confused ha

[vegan_rossco]

These are my calculations for 5/3/1 not sure if it's readable :p but I'm sooooo excited! bring on 2013

[Mini Forklift Ⓥ]

Hey mate, if you ever get more interested in the powerlifting side of things you should check out some of these podcasts:

http://www.blogtalkradio.com/vegas-power-hour

There's some really good episodes on that show, can highly recommend you downloading a few. You learn a lot from listening to them

[vegan_rossco]

cheers man I'll have a listen

[Mini Forklift Ⓥ]

Just posted a new thread up in the bodybuilding/strength section so hopefully a few people will have a listen and find them interesting ?!

Love that photo you just posted, old school at its' best!

[vegan_rossco]

Sick! Good idea man

Ahha yeah I was told you can download a spreadsheet that works it out for you, fuck that ahha paper and pencil only!its in pencil just incase I've ballsed it up baha

[Mini Forklift Ⓥ]

I can't be arsed with spreadsheets, I've always used pen and paper. That way you always have everything when you need it and nothing can go wrong.

[vegan_rossco]

gyms closed from now until 7th january ahhhhh
right so this is the sort of thing i'll be doing until then. almost all bodyweight

squats
x10
x20
x30

pistol squats (per leg)
x5
x10
x15

squat jumps
x5
x10
x15

lunges (per leg)
x10
x10

legs are dead..

mixed grip pullup x 5 (really hard :s)
superset knuckle pushups x 15
close grip chin ups x 5
superset wide pushups x 20
chin ups x 5
feet up pushups x 15

band curls
band ohp

tomorrow i'll focus more on push up variations including one armed

[mrbear666]

have you ever done mountain climbers? there a good home workout exercise just to mix things up a bit.

[vegan_rossco]

yes mate, I'm gonna do them tomorrow with some other ab stuff (:

[Mini Forklift Ⓥ]

You're a fucking star man , quick question that may be the stupiest question you've ever been asked.. On wendlers 5/3/1 do I add 2.5 kg or 5kg to the deadlift after the first 4 weeks ahha where its a both a lower and upper body movement I got confused ha

Go 5kg.