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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Mini Forklift Ⓥ
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Re: Rossco's log!

#421 Postby Mini Forklift Ⓥ » Wed Feb 06, 2013 2:16 am

Kickass deadlifting mate, proud of you bro!
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vegan_rossco
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Re: Rossco's log!

#422 Postby vegan_rossco » Wed Feb 06, 2013 2:57 am

Thanks jim really means a lot :) I'm loving 5/3/1, cheers for all the help over the months

Hey maybenot I suppose you're right ahha, I watch people lift out of the corner of my eye and I'm subtle about it, whereas this dude may aswell have bought me dinner hahaha
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!

#423 Postby vegan_rossco » Wed Feb 06, 2013 3:39 am

Killer DOMS today.. I'm going to rest up and bench on friday. Plenty of food in the mean 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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Re: Rossco's log!

#424 Postby vegan_rossco » Fri Feb 08, 2013 11:18 am

5/3/1 cycle 2 week 1 Friday 8/02/13
BENCH
warm ups
20 Kg x 10
20 Kg x 10
working sets
50 Kg x 5
55 Kg x 5
62.5 Kg x (5 or more) 12!
massively happy with this, I've been totally killing it all week and so looking forward to testing my one rep maxes!! by calculations my 1rm for bench could be 90 Kg.. I don't think I'll quite get that though, probably 80 Kg or possibly 85 Kg

pushups on incline
x15
x15
x15

Front raises w/ plates
5 Kg plate x 15
10 Kg plate x 12
15 Kg plate x 12
20 Kg plate x 8

band flys and tricep extensions



^ This! 1:00 onwards! :prayer: :rock: :boxer:
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!

#425 Postby Mini Forklift Ⓥ » Fri Feb 08, 2013 5:28 pm

Bench domination woohoo !!
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Re: Rossco's log!

#426 Postby Mini Forklift Ⓥ » Fri Feb 08, 2013 9:42 pm

Here you go Ross, March issue has just came out over here :D

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Re: Rossco's log!

#427 Postby Synny667 » Fri Feb 08, 2013 9:48 pm

How awesome!!!!!!
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

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vegan_rossco
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Re: Rossco's log!

#428 Postby vegan_rossco » Sat Feb 09, 2013 1:36 am

That's amazing!! Shit I didn't know you had a heart attack dude :l incredible story jim :)
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!

#429 Postby vegan_rossco » Sat Feb 09, 2013 5:37 am

I switched to hemp protein recently but its giving me real bad gut ache.. Anyone else have this problem? It happened last year when I first tried it and then stopped taking it, I thought I would try it again and yep stomach pains :/
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!

#430 Postby vegan_rossco » Mon Feb 11, 2013 3:49 am

Trained before college and did it all on just a cup of coffee..
5/3/1 cycle 2 week 2
DEADLIFTS (switching to squats on wednesdays now)
Warm ups
20kg x 8
60Kg x 5
Working sets
80Kg x 3 hook grip
90Kg x 3 hook grip
100Kg x (3 or more) 9!! No idea where this came from :D! mixed grip

Chin ups
X3
X3
X8
Not so good but who cares haha my deadlifting has put me in the best mood today!

Barbell bicep curls, taking it easy because of my wrists.
20Kg x 10
25Kg x 10
30Kg x 7

All I had time for unfortunately but I'm smiling away! Will do military press on bench or squat day, ruling out thursday as me and the mrs are going out for a valentines drink, this'll be our 4th valentines together :o
How is everyone?
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!

#431 Postby Amethyst8 » Mon Feb 11, 2013 8:42 am

I've always been too chicken to try Hemp protein. Or any protein powders for that matter! Does it give more energy?
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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vegan_rossco
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Re: Rossco's log!

#432 Postby vegan_rossco » Mon Feb 11, 2013 8:52 am

I wouldn't say it gives me more energy but it certainly helps to ensure I get that little extra protein quickly and efficiently especially post workout :)
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!

#433 Postby Mini Forklift Ⓥ » Mon Feb 11, 2013 11:50 pm

I like protein powders simply because I can get something straight into me after my workouts when I know it will be another hour or so before I have any appetite.

Plus a scoop on my oats in the morning adds a bit of flavour and makes them taste better.
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mrbear666
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Re: Rossco's log!

#434 Postby mrbear666 » Tue Feb 12, 2013 2:20 am

hey rossco long time no speak! your turning into a beast! its cool watching yourweights climbing up!
"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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vegan_rossco
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Re: Rossco's log!

#435 Postby vegan_rossco » Tue Feb 12, 2013 4:46 am

Hey mike! Yeah my strength is really improving :D which is bitterweet as it means I'll have to go out and buy more weight plates waaaah haha, I'm testing my maxes in a few weeks and it looks like I'll be maxing out my barbell on deadlifts! 135Kg+
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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