Rossco's journal

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dresende
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Re: Rossco's log!

#316 Postby dresende » Tue Jan 08, 2013 6:07 pm

very nice.

I am still on vacation, Summer vacation here.
Not working very hard at the gym, just walking on the beach, when it doesn't rain.

All the best

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vegan_rossco
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Re: Rossco's log!

#317 Postby vegan_rossco » Wed Jan 09, 2013 1:47 pm

My internet in my house is down so I'll have to update via my phone! Also means I can't upload the video from today so I'll put it up asap.

5/3/1 week 1 workout 2
Deadlift and shoulder press
Warm up sets for shoulder press
20kg x 8
20Kg x 8
Working sets
30Kg x 5
35Kg x 5
40Kg x (5 or more) made it 10 reps

Deadlifts
This sucked.. I trained with my little brother who isn't too strong and my mate who isn't much better which meant it took ages between sets setting everything up.
Warm up sets
40Kg x 5
40Kg x 5
Working sets
72.5Kg x 5
82.5Kg x 5
92.5Kg x 5 (couldn't do anymore :/ you'll see how tough this looked in the video)

Chin ups
X 8
X 6
X 6

Had to pack up as I had loads of shit to do :/ will add more assistance next time
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!

#318 Postby Mini Forklift Ⓥ » Wed Jan 09, 2013 1:55 pm

Damn internet !!

I started a new thread about my supps mate, haven't posted about it in my journal yet. Maybe later!
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dresende
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Re: Rossco's log!

#319 Postby dresende » Wed Jan 09, 2013 4:21 pm

Nice lifts friend.
I wish I could perform deadlifts.... back injuries still doesn't allow me. But dealing well with it

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captfit
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Re: Rossco's log!

#320 Postby captfit » Thu Jan 10, 2013 1:27 am

Hahaha i Deadlifted more than you today ;)
So what exactly is the 5/3/1 aproach mate ? You go down in working reps with each set ?

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vegan_rossco
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Re: Rossco's log!

#321 Postby vegan_rossco » Thu Jan 10, 2013 2:45 am

Oi captfit you cheeky bugger :D haha
Its proper complicated you basically work from percentages of a training max, week 1 is fairly light week 2 is heavier with lower reps week 3 is heavier with lower reps and then week 4 you deload with light weight. I've got a sheet of paper with everything I have to do for the next 4 months ha
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!

#322 Postby Mini Forklift Ⓥ » Thu Jan 10, 2013 2:53 am

It sounds complicated but when you are 'in' the prgramme doing it it's actually pretty straight ahead.

5/3/1 is bloody awesome, can't fault it.
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captfit
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Re: Rossco's log!

#323 Postby captfit » Thu Jan 10, 2013 12:09 pm

All the percentage stuff sounds complicated but seems like if i can have a look your sheet i will get a better idea . Good luck with it do it well do it right !
I may just switch over to it once i am done here .

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vegan_rossco
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Re: Rossco's log!

#324 Postby vegan_rossco » Thu Jan 10, 2013 6:07 pm

Heres the video from yesterdays workout! pretty pointless tbh but I wanted to show off my new barbell, this is quite literally the worst set of deadlifts that I have ever performed.. My excuses are that the bar was all sweaty from everyone using it and also the fact that I did them after overhead pressing lol.. next wednesday I'll totally kill it

http://www.youtube.com/watch?v=XxOcn_k0 ... e=youtu.be
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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Amethyst8
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Re: Rossco's log!

#325 Postby Amethyst8 » Fri Jan 11, 2013 9:48 am

Nice! I like your pull up bar too.
This mortal form has grown weak. I need sustenance! -Thor in Thor
He's fine! We drank, we fought - he made his ancestors proud! -Thor in Thor
I thought humans were more evolved than this. -Thor in The Avengers
You people are so petty... and tiny. -Thor in The Avengers

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captfit
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Re: Rossco's log!

#326 Postby captfit » Fri Jan 11, 2013 10:28 am

Amazing that you can do CHIN Ups so well i can barely pull 2 .

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vegan_rossco
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Re: Rossco's log!

#327 Postby vegan_rossco » Fri Jan 11, 2013 10:36 am

Cheers amethyst! Its a bit dodgey to be honest haha
And captfit I find them so much easier than conventional pull ups I can do about 10 chins and only 5 pull ups
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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Age: 27
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Location: Isle of Wight, England

Re: Rossco's log!

#328 Postby vegan_rossco » Fri Jan 11, 2013 12:20 pm

5/3/1 week 1 workout 3 friday 11/1/13

BENCH PRESS
Warmup sets
20Kg x 12
40Kg x 8
Working sets
45Kg x 5
52.5Kg x 5
60Kg x (5 or more) 11 this was awesome and means that theoretically my one rep max is 81Kg 8)

Dips
X10
X10
X10

Pushups
X20
X15

4 sets on chest fly machine
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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mrbear666
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Re: Rossco's log!

#329 Postby mrbear666 » Fri Jan 11, 2013 2:47 pm

good work boss! was this a gym workout or a home one?
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vegan_rossco
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Re: Rossco's log!

#330 Postby vegan_rossco » Fri Jan 11, 2013 2:57 pm

It was a gym one dude! Don't have a bench or squat stands at home yet waaaah :(
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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