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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vegan_rossco
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Re: Rossco's log!

#376 Postby vegan_rossco » Wed Jan 23, 2013 5:04 am

I'm really enjoying 5/3/1 so far, working out all the percentages and stuff was all part of the fun :p I've got a few pages written down with what I'll be doing for the next couple of months :) oh and my cold is already disappearing, however I've decided to skip my lectures today and stay in bed to make sure :)

hey jim, yeah I effing hate them I just feel awkward and uncomfortable trying to do 'em so I'll stick to one armed rows. weeks okay so far matey just playing some xbox and recovering ahha, how are things in NZ??
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!

#377 Postby vegan_rossco » Thu Jan 24, 2013 11:00 am

5/3/1 cycle 1 week 3 (last heavy week of the cycle!)
BENCH PRESS
warmups
20 Kg x 10
20 Kg x 10
Working sets
52.5 Kg x 5
60 Kg x 3
67.5 Kg x (1 or more) 6 (was trying for 7 but that'll do :/

Wide grip press ups
x15
x15
x15

front raises w/ plates
5 Kg plate x 12
5 Kg plate each arm x 12
10 Kg plate x 12
10 Kg plate each arm x 4 (they're huge and awkward...so stuck with two armed raises)
15 Kg plate x 12

tricep extensions w/ plates
5 Kg plate x 12
10 Kg plate x 12
15 Kg plate x 10
superset tricep dips x 15

then some grip training 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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captfit
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Re: Rossco's log!

#378 Postby captfit » Thu Jan 24, 2013 12:14 pm

Keep those 5/3/1 Percentage calculations safe , will save me some work if i switch over to it ;)
I was going through ChewyBaws log and its amazing how much he progressed with 5/3/1 that has definitely got me interested , i'l be keeping a close eye on your log mate give it your best .

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vegan_rossco
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Re: Rossco's log!

#379 Postby vegan_rossco » Fri Jan 25, 2013 10:07 am

I can send you the calculations that you'll need to make yash :) I'm sure MF wouldn't mind sending you the ebook, it's great! :)

Right so my last heavy week is now over for my first cycle of 5/3/1, here's a little recap

My actual One rep maxs are as follows
Bench 77.5Kg, Deadlift 120Kg, Shoulder press 50Kg, squat 115Kg

Here's 90% (my training maxes from this cycle)
Bench 70Kg, Deadlift 108Kg, Shoulder press 45Kg, Squat 100Kg

and finally some of my best lifts from this cycle
bench 67.5Kg x 6, Deadlift 105Kg x 4, shoulder press 42.5Kg x 8, squat 85Kg x 5
some of these were achieved despite a cold so I'm pleased with it, going to upload a photo later too!
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!

#380 Postby captfit » Fri Jan 25, 2013 12:01 pm

Woah mate your Squat is awesome and so are your other lifts , way to go . I will definitely take all the info frm you and MF once i will change things up sometime in march so till then i think i can still get stronger on this program .

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vegan_rossco
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Re: Rossco's log!

#381 Postby vegan_rossco » Fri Jan 25, 2013 12:13 pm

Thanks mate, they haven't budged in a while but I'll be testing maxes in 5 weeks time so I'm hoping to put some big numbers on the board :)
I would say stick with stronglifts until you can't progress anymore, the progression is much faster than 5/3/1 much much faster haha.
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!

#382 Postby Mini Forklift Ⓥ » Fri Jan 25, 2013 3:03 pm

Yep, I can send you the ebook captfit ~ just yell out mate.

How's your weekend looking Ross, much on? How's the snow?
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vegan_rossco
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Re: Rossco's log!

#383 Postby vegan_rossco » Fri Jan 25, 2013 3:18 pm

Just working unfortunatelyyyy ahha, snows all gone now man :) how are things your end? Got much going on at the weekend?
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!

#384 Postby Mini Forklift Ⓥ » Fri Jan 25, 2013 3:24 pm

Oh bummer, at least you have a cool job and one that you get a lot of satisfaction from.

Dunno what I'm going to do, Saturday morning now and it looks like it's going to be a nice hot day. One kid up and the other is still in bed, might head out to a beach or something then gym later this arvo.
Image

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vegan_rossco
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Age: 26
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Location: Isle of Wight, England

Re: Rossco's log!

#385 Postby vegan_rossco » Fri Jan 25, 2013 4:38 pm

Have fun dude! Its killing me that I'll have to wait more than a week to lift anything vaguely heavy :p
Weird question and it may be a stupid one.. I'm assuming arvo means afternoon ahha so is that a kiwi thing? Or am I just very naïve haha. We have words on the isle of wight that the rest of the uk don't use lol
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!

#386 Postby Mini Forklift Ⓥ » Fri Jan 25, 2013 4:47 pm

Haha, that's funny. I've been asked that before, I assume everyone knows what it is lol. I guess these would be some of our common, everyday speech...

Arvo - afternoon
Fush & chups - fish & chips
Sweet as/choice/mint/good as gold - that's cool
Wop Wops - middle of nowhere
Jandals - flip flops
Pants - trousers
Chur bro - thanks
She'll be right - it'll be okay
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Mini Forklift Ⓥ
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Re: Rossco's log!

#387 Postby Mini Forklift Ⓥ » Fri Jan 25, 2013 4:48 pm

Image
Image

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vegan_rossco
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Age: 26
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Location: Isle of Wight, England

Re: Rossco's log!

#388 Postby vegan_rossco » Fri Jan 25, 2013 4:57 pm

Hahahahaha oh my god that is fantastic!!!
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

User avatar
Mini Forklift Ⓥ
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Posts: 3900
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Location: Christchurch, New Zealand.
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Re: Rossco's log!

#389 Postby Mini Forklift Ⓥ » Fri Jan 25, 2013 5:15 pm

Pretty funny aye.
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mrbear666
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Re: Rossco's log!

#390 Postby mrbear666 » Fri Jan 25, 2013 5:20 pm

evening gents, that is proper funny........lovin the "beers" one
"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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