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 Post subject: Re: Rossco's log!
PostPosted: Sun Mar 03, 2013 3:55 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
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Location: Isle of Wight, England
Time to start my new regime!
My goals here are simple, get bigger, leaner, healthier and happier before the summer :)
LEGS!

SQUATS
20 Kg x 12 reps
50 Kg x 12 reps
60 Kg x 10 reps
70 Kg x 8 reps

Lunges w/ weight plates in each hand
5 Kg plates x 10 reps each leg
10 Kg plates x 10 reps each leg
10 Kg plates x 8 reps each leg
20 kg plates x 6 reps each leg

Calf raises
0 Kg x 20 reps
20 Kg x 20 reps
50 Kg x 15 reps
50 Kg x 20 reps

Ab crunches
X 20 reps
+2.5 Kg weight x 20 reps
+ 5 Kg weight x 12 reps
+ 10 Kg weight x 12 reps

Lying leg raises
X 30
Double crunch
X 25

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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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 Post subject: Re: Rossco's log!
PostPosted: Sun Mar 03, 2013 5:13 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Wish my legs day was that simple.......

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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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 Post subject: Re: Rossco's log!
PostPosted: Sun Mar 03, 2013 7:40 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Look above your avatar Ross...

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 Post subject: Re: Rossco's log!
PostPosted: Mon Mar 04, 2013 1:57 am 
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Batman
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Location: Isle of Wight, England
Mini Forklift Ⓥ wrote:
Look above your avatar Ross...

OHMYGOD! That's amazing!! Cheers jim haha :D

Synny667 wrote:
Wish my legs day was that simple.......

Well I train from home so only have an olympic barbell and squat stands, plus I hate machines anyway and only want to train for an hour, I've always felt that anymore than an hour is overkill. What's a leg day like for you synny?

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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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 Post subject: Re: Rossco's log!
PostPosted: Mon Mar 04, 2013 2:02 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Depends on what kind of torture my trainer wants to put me through... usually warmup with leg extensions and TKE, then some form of squat, 2 forms of lunges, step ups, 3 way calf raises and prone leg curls. We mostly do body weight, dumbbell or free weights cause he doesn't have all the machines

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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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 Post subject: Re: Rossco's log!
PostPosted: Mon Mar 04, 2013 2:37 am 
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vegan_rossco wrote:
Mini Forklift Ⓥ wrote:
Look above your avatar Ross...

OHMYGOD! That's amazing!! Cheers jim haha :D

:wink:

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 Post subject: Re: Rossco's log!
PostPosted: Tue Mar 05, 2013 1:59 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Shoulders and back! 5/3/13 tuesday

DEADLIFTS
20Kg x 12 reps
50Kg x 10 reps
70Kg x 8 reps
80Kg x 8 reps
100Kg x 6 reps

CHIN UPS
X6 reps
X6 reps
X6 reps
X4 reps

OVERHEAD PRESS
20 Kg x 12 reps
30 Kg x 12 reps
40 Kg x 10 reps
50 Kg x 5 reps

LATERAL RAISES
5Kg plates x 12 reps
Superset bent raises 2.5Kg plates x 12 reps

Same again x 12 reps
X 12 reps

Same again x 12 reps
X 12 reps

BARBELL SHRUGS
50 Kg x 12 reps
60 Kg x 12 reps

SHRUGS WITH PLATES
2 x 20Kg plates x 12
2 x 20Kg plates x 12
Drop set to 2 x 10Kg x 18

BARBELL BICEP CURLS... Gotta be done
20 Kg x 12
25 Kg x 8. Twinge in my forearm so packed it in lowered the weight:/
20 Kg x 12

_________________
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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 Post subject: Re: Rossco's log!
PostPosted: Thu Mar 07, 2013 5:13 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
CHEST AND TRIS! 7/8/13 Thursday
BENCH PRESS
20Kg x 12 reps
40Kg x 12 reps
50Kg x 12 reps
55Kg x 10 reps

INCLINE PUSHUPS
X15 reps
X12 reps
X12 reps

DIPS
X12 reps
X12 reps
X12 reps

FRONT RAISES with weight plates
5Kg x 12 reps
10Kg x 12 reps
15Kg x 12 reps
20Kg x 10 reps
Supersetted each set with tricep band extensions

Tricep isolation dips
X25 reps

I hate training late at night!!

_________________
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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 Post subject: Re: Rossco's log!
PostPosted: Fri Mar 08, 2013 1:05 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
do ya ? i like it later at night especially when i used to go to the gym! morning is the worst for me i hate doing weights early in the day!

hows things anyway Ross?

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"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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 Post subject: Re: Rossco's log!
PostPosted: Fri Mar 08, 2013 1:41 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Yeah :/ well by late I mean like an hour before I was planning on sleeping, I didn't get to read and had to drink loads of water + protein shake which made me wake up in the night to pee ahha

Anyway, all good here dude :) how are you doing? And how is your back?

_________________
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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 Post subject: Re: Rossco's log!
PostPosted: Fri Mar 08, 2013 2:06 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
ah right i see :lol: yeah all is good here too thanks mate, just looking forward to summer and some warmth, backs ok just stayin carefull with it for now 8)

is your new training more of a bodybuilding style?

_________________
"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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 Post subject: Re: Rossco's log!
PostPosted: Fri Mar 08, 2013 2:42 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
I'm super excited for summer too :)
Yeah its more of a size building thing, this week I tried 8-12 rep range and its killer I love it ahha, gonna try 8-10 and 6-10 too and see what I prefer, I'll probably end up doing a combination

_________________
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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 Profile  
 
 Post subject: Re: Rossco's log!
PostPosted: Fri Mar 08, 2013 2:45 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
I personally love the 6-10 range myself :) means I can go heavier

_________________
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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 Profile  
 
 Post subject: Re: Rossco's log!
PostPosted: Sat Mar 09, 2013 12:31 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
vegan_rossco wrote:
I'm super excited for summer too :)
Yeah its more of a size building thing, this week I tried 8-12 rep range and its killer I love it ahha, gonna try 8-10 and 6-10 too and see what I prefer, I'll probably end up doing a combination

I used to do a similar thing...

WEEK 1: 10-15 REPS
WEEK 2: 8-12 REPS
WEEK 3: 6-10 REPS
WEEK 4: 1-5 REPS

Worked great, hit some PB's and it covered all bases really :D

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Feel free to find me...

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WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


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 Post subject: Re: Rossco's log!
PostPosted: Sat Mar 09, 2013 2:02 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Awesome jim I'll give it a go! Might do it like
Week 1 10-12 reps
Week 2 8-10 reps
Week 3 6-8 reps
And then just see how I feel about the heavy week :)

_________________
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


Top
 Profile  
 
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