Rossco's journal

[vegan_rossco]

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

[Synny667]

Wish my legs day was that simple.......

[Mini Forklift Ⓥ]

Look above your avatar Ross...

[vegan_rossco]

Look above your avatar Ross...

OHMYGOD! That's amazing!! Cheers jim haha

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?

[Synny667]

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

[Mini Forklift Ⓥ]

Look above your avatar Ross...

OHMYGOD! That's amazing!! Cheers jim haha

[vegan_rossco]

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

[vegan_rossco]

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!!

[mrbear666]

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?

[vegan_rossco]

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?

[mrbear666]

ah right i see 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

is your new training more of a bodybuilding style?

[vegan_rossco]

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

[Synny667]

I personally love the 6-10 range myself means I can go heavier

[Mini Forklift Ⓥ]

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

[vegan_rossco]

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