Rossco's journal

[vegan_rossco]

Sunday 10/3/13 legsssss
SQUATS
20 Kg x 10 reps
60 Kg x 10 reps
70 Kg x 10 reps
80 Kg x 8 reps -this felt wayyyy heavy!
20 Kg x 20 reps! Oooouuuuchhhhh!

No lunges this week as I fucked them up last week and messed my knee up for the week.

Calf raises - I always find very high reps are best for calf training please feel free to give me feedback on what you think!
0 Kg x 25 reps
20 Kg x 20 reps
30 Kg x 20 reps
40 Kg x 20 reps
20 Kg x 25 reps

DOUBLE CRUNCHES
X 22 reps
+2.5Kg plate x 22 reps
+5 Kg plate x 20 reps
X 22 reps

CRUNCHES WITH TWISTS
X 30 reps
X 30 reps

Short and sweet today! Give me some feedback if you can

[vegan_rossco]

Tuesday 12/3/13
BACK & SHOULDERS

DEADLIFTS
20 Kg x 12 reps
60 Kg x 10 reps
80 Kg x 10 reps
110 Kg x 5 reps (should have done more really :/)

CHIN UPS
x6 reps
x6 reps
x7 reps rubbishrubbishrubbish!!!

SHOULDER PRESS
20 Kg x 12 reps
40 Kg x 10 reps
45 Kg x 8 reps
52.5 Kg x 4 PB

Side raises supersetted with bent over side raises
5 Kg plates x 12 reps
2.5 Kg plates x 12 reps

same again x12 reps
x12 reps

10 Kg plates x 6 reps
5 Kg plates x 12 reps

ROWS W/ PLATES
5 Kg x 12 reps each arm
superset shrugs 40 Kg x 12 reps

10 Kg x 12 reps each arm
superset shrugs 40 Kg x 12 reps

15 Kg x 12 reps each arm
superset shrugs 40 Kg x 12 reps

band bicep curls
x12 reps
x12 reps
x10 reps

[mrbear666]

alright pal, thats was a marathon training sesh! hows tricks mate?

[vegan_rossco]

Ahha it was killer man! I would split the training into 4 days instead of 3 but I'm always so busy!
Everythings good here man, apart from the snow.. How are you doing? Haven't spoken to you in a while

[mrbear666]

its cool tho mate long workouts like that act as a kind of cardio too i think..! its snowing with you again? badly? its tried here but thankfully gone! im good thanks bud, just trying to lean up before the summer and craving food like crazy

[vegan_rossco]

Not too badly but its a hinderance getting around!
3 more weeks and I'll be doing the same dude not sure If I'm looking forward to it or not.. It'll be worth it! Mainly just to feed my vanity baha

[mrbear666]

haha yeh i think im feeding my vanity too, i wasnt going to admit it till someone else did!

fingers crossed it will melt for you soon, the novelty soon wears off after a few snowballs doesnt it haha

[vegan_rossco]

Its quite rare down here but yeah you're right the novelty wears off so quick.

Well I've been 'bulking' since I started taking my training seriously so have no idea how to cut.. I'm just gonna hit cardio+bodyweight exercises and drop the crap food/lower the calories. I'm just thinking of the beach though thatll get me through! Got any advice for cutting??

[mrbear666]

erm, i havent got a huge amount of experience cutting as ive been on a permanent bulk my whole life , but i think what youve got planned sounds good just keep the weights up too so you maintain your muscle and diet nice and steady then you can see things change and tweak things before it goes too far i.e losing muscle with the fat...........a big difference ive found is doing my cardio low intesity rather than high.

[vegan_rossco]

Sounds good to me ! I'm gonna hang up the punching bag on the shed when it gets warmer maaan you've actually got me looking forward to cutting!

[mrbear666]

sweet gotta enjoy the journey! we can compare cutting notes as we progress!

[vegan_rossco]

Hell yeahhh! I don't feel so alone in in now

[mrbear666]

Hell yeahhh! I don't feel so alone in in now

you never alone when u got a wilson!

[Mini Forklift Ⓥ]

Got any advice for cutting??

CARDIO + CLEAN DIET + WEIGHTS + MAKE SURE YOUR CALORIES IN ARE SLIGHTLY LESS THAN CALORIES OUT

[vegan_rossco]

you never alone when u got a wilson!

I lost him when I was rafting to the mainland!! Hahaha

CARDIO + CLEAN DIET + WEIGHTS + MAKE SURE YOUR CALORIES IN ARE SLIGHTLY LESS THAN CALORIES OUT

Haha cheers jim, how much weight training will I still be doing? I was gonna keep it light whilst cutting