Rossco's journal

[vegan_rossco]

5/3/1 cycle 2 week 2 Tuesday 12th February 2013
Squats. Okay so squatting the day after heavy deadlifts wasn't a great idea but I still nailed it.
Warm ups
0Kg x 12
20Kg x 12
Working sets
65Kg x 3
75Kg x 3
85Kg x (3 or more) 8! Not too bad!

Calf raises
0kg x 30
Holding 2x 10Kg plates x 25
Holding 2x 15Kg plates x 25
Holding 2x 20Kg plates x 25

Abs, crunches
X 15
W/ 5kg plate x 20
W/ 10Kg plate X 25

4 times leg raises
X 30
X 30

Did this all at home with my brother spotting me, I'm getting my dad to help make me some sturdy and strong squat stands so I don't have to by any ahha, until then my chairs will do I suppose. 2 rest days now, then bench friday and the weekend very light cardio. I've also got next week off college and I'm staying over my dads to cat sit lol, plenty of resting up!

[Synny667]

2 thumbs up!!!

[captfit]

Rossi mate that is strong 8 rep for a 85kg Squat , i am loving squats so much myself . I just tried on this trouser i had last year and yes they were difficult to pull up from the Quads , not that i am complaining

[vegan_rossco]

Cheers dude! Would have been a couple more but the barbell was very uncomfortable on my neck/back.. Ahha yeah I've had to buy medium sized tshirts for the first time in my life after lifting, its a good feeling :p

[Mini Forklift Ⓥ]

Great squats mate !!!!

[vegan_rossco]

5/3/1 cycle 2 week 2 friday 15/2/13
Its a beautiful day on the isle of wight and I had most of the day off so did some relaxing and reading in the sun, just 2 days of work this weekend and then I have the whole week off, bliss!
BENCH
Warmups
20Kg x 12
20Kg x 12
Working sets
50Kg x 3
60Kg x 3
65Kg x (3 or more) 8!! Pretty good but I was expecting more, saying that I've barely eaten today and felt lazy for most of it + the few beers last night baha

SHOULDER PRESS
Warmups
20kg x 10
20Kg x 10
Working sets
35Kg x 3
40Kg x 3
42.5Kg x (3 or more) 8! Once again not bad but I was expecting more

Dips
X12
X12
X12
Huge chest pump

Front raises w/ plates
5Kg plate x 12
10Kg plate x 12
15Kg plate x 12
Drop set to 10kg x 8 ouuuuuuch!

Side raises w/ plates
2x5Kg plates x 10
Superset 2x2.5Kg x 10
And again
X10
X10

And again
X12
X12

Cooldown/stretch/eat

[mrbear666]

good shoulder pressing pal! was a nice day here too for a change!

[vegan_rossco]

Cheers mike! I'll hopefully do a little better next time though, aw man it was such a gorgeous day, may start prepping the old bicycle

[Mini Forklift Ⓥ]

Great shoulder work buddy, strong dips as well!

Sounds like a nice day, sunny with you in the middle of February? That's neat !!

[vegan_rossco]

Thanks jim! I'm getting there! Yeah its totally bizarre! It was light out past 5 30 too! Mental for february ahha

[Mini Forklift Ⓥ]

Currently 120Kg at 78Kg bodyweight. But,
I'm gonna say it here first to motivate me, I WILL deadlift 145Kg in 2 weeks time! Goal set!

I have bookmarked this post and I will hold you to that !!!!

[vegan_rossco]

Currently 120Kg at 78Kg bodyweight. But,
I'm gonna say it here first to motivate me, I WILL deadlift 145Kg in 2 weeks time! Goal set!

I have bookmarked this post and I will hold you to that !!!!

Good! I need the motivation ahha I will do it! There's no way I'll except anything less!

[captfit]

oh yeah mate you gotta get that 145 now !

[vegan_rossco]

Ello mate!! how's your week been yash??
I will get that 145 sorted! When I do I'll calculate 2 more cycles for 5/3/1 from new maxes and buy more weight plates :p

Deadlifting today, its heavy week of 5/3/1 and another beautiful day on the isle of wight, plus I have almost everyday off this week minus a bat talk for parents and kids at a half term club tomorrow.
Will be training at home in a few hours time

[vegan_rossco]

5/3/1 cycle 2 week 3 heavyyyy Monday 18/2/13
Deadlifts
Warm ups
20Kg x 8
60Kg x 5
Working sets
90Kg hook x 5
95Kg hook x 3
107.5Kg mixed+chalk x (1 or more) 7! I suppose that's really good but deads today felt heavier than usual :/

Pull ups
X5
X3
X6 rubbish..

Shrugs with weight plates (each arm) +very slow and controlled reps
20Kg x 12
20Kg x 12 + 30second walk for grip
20Kg x 12
Drop set 15Kg x 12

Barbell bicep curls
20Kg x 12
25Kg x 10
30Kg x 8
20Kg x 12
Rubbish again..