Rossco's journal

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vegan_rossco
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Re: Rossco's log!

#391 Postby vegan_rossco » Sat Jan 26, 2013 1:58 am

Haha the beer ones good, my favourite is ear roebucks!
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!

#392 Postby vegan_rossco » Mon Jan 28, 2013 9:44 am

Deload week starts today, anyone know if I should be doing much assistance or keeping it to a minimum? I'm squatting from home with some err.. Makeshift squat stands.. Will upload a video hopefully! Also check out my thread from yesterday regarding a meet up, I'm doing a bit of research into where we can eat and train peace out!
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!

#393 Postby mrbear666 » Mon Jan 28, 2013 12:27 pm

makeshift squat stands? i gotta see them! :D
"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

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vegan_rossco
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Re: Rossco's log!

#394 Postby vegan_rossco » Mon Jan 28, 2013 12:58 pm

5/3/1 deload week
squats ATG
0kg x 10
bar x 5
working sets
35kg x 5
45kg x 5
55kg x 5

30 mins punching bag (felt great!)

ab crunches
w/ 5kg plate x 20
w/ 10kg plate x 20
w/ 10 kg plate x 20

using my bag made me miss fighting a little bit, I may go back to taekwondo for a couple of sessions later in the year or do some MMA at some point
Attachments
Isle of Wight-20130128-00098.jpg
innovative or stupid? bare in mind it's deload week so a max of 55kgs was on it, also they're solid oak!
Isle of Wight-20130128-00098.jpg (59.96 KiB) Viewed 1929 times
Isle of Wight-20130128-00102.jpg
Rossco smash!
Isle of Wight-20130128-00102.jpg (69.32 KiB) Viewed 1929 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

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mrbear666
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Re: Rossco's log!

#395 Postby mrbear666 » Mon Jan 28, 2013 1:41 pm

:lol: those stands are awesome, id never have thought of that! tae kwondo or mma sounds good mate id imagine its great training. i used to love ufc but never get to watch it now its ppv
"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

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jamesxvx
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Re: Rossco's log!

#396 Postby jamesxvx » Mon Jan 28, 2013 2:06 pm

For deload I do the main lifts with reduced weight, and then the same assistance work. I usually keep my assistance work heavy

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vegan_rossco
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Re: Rossco's log!

#397 Postby vegan_rossco » Mon Jan 28, 2013 2:14 pm

cheers mike :D I wasn't sure if it was a good idea or not but it worked fine!
yeah I really miss both of them, was always great cardio too ahha, depending on what my training looks like by the summer I could easily throw in a day of one or the other, I miss having bruised ribs and fat lips :p
I haven't watched any ufc for a while actually, I always like to watch youtube vids of Mac Danzig just because he's vegan, and awesome!

cheers james yeah my deload weight is calculated with the percentages on 5/3/1, just wasn't sure about assistance work but thanks I'll keep that in mind on wednesday :)
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!

#398 Postby captfit » Tue Jan 29, 2013 9:33 am

That is indeed innovative with the stands mate . Must be a cakewalk deloading on those weights .

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vegan_rossco
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Re: Rossco's log!

#399 Postby vegan_rossco » Tue Jan 29, 2013 9:45 am

Haha yeahyeah it was proper easy :) it was a nice change
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!

#400 Postby mrbear666 » Tue Jan 29, 2013 12:34 pm

vegan_rossco wrote:cheers mike :D I wasn't sure if it was a good idea or not but it worked fine!
yeah I really miss both of them, was always great cardio too ahha, depending on what my training looks like by the summer I could easily throw in a day of one or the other, I miss having bruised ribs and fat lips :p
I haven't watched any ufc for a while actually, I always like to watch youtube vids of Mac Danzig just because he's vegan, and awesome!

cheers james yeah my deload weight is calculated with the percentages on 5/3/1, just wasn't sure about assistance work but thanks I'll keep that in mind on wednesday :)



ive seen a few mac danzig vids, he seems a cool guy! miss bruised ribs and fast lips? hardcore! i used to like the old ufc, chuck liddel days, i started watching pride then.....which was way better but then it went bust, gutted.
"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

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vegan_rossco
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Posts: 1632
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#401 Postby vegan_rossco » Tue Jan 29, 2013 12:44 pm

Yeah he's so cool! He even has a profile in the profiles section on the main site, I only got into ufc through interest in MMA, haven't watched in a while but may catch up with it :) I'll check by your log shortly dude and see how your mentzer stuffs coming along
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!

#402 Postby Mini Forklift Ⓥ » Tue Jan 29, 2013 1:58 pm

Nice little setup there !!
Image

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vegan_rossco
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Re: Rossco's log!

#403 Postby vegan_rossco » Tue Jan 29, 2013 2:42 pm

Sarcasm jim? :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

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Mini Forklift Ⓥ
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Re: Rossco's log!

#404 Postby Mini Forklift Ⓥ » Tue Jan 29, 2013 5:47 pm

No mate, I thought your bench rack was damn cool!
Image

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vegan_rossco
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Re: Rossco's log!

#405 Postby vegan_rossco » Wed Jan 30, 2013 1:35 pm

5/3/1 cycle 1 DELOAD WEEK Wednesday 30/01/13

Deadlifts
Couple of warm up sets
45 Kg x 5
55 Kg x 5
70 Kg x 5

Shoulder press
Couple of warm up sets
20 Kg x 5
25 Kg x 5
30 Kg x 5

Chin ups
X 8
X 8
X 6

Barbell Bicep curls For my gunzzzz
8)
20 Kg x 12
25 Kg x 10
27.5 Kg x 10
I don't care how lame this sounds but.. Great pump baha

One armed rows w/ plates
5 Kg plate x 12 each arm
10 Kg plate x 12 each arm

Exhausted and hungry so called it off here
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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