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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vegan_rossco
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Re: Rossco's log!

#496 Postby vegan_rossco » Sun Mar 10, 2013 1:51 pm

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
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!

#497 Postby vegan_rossco » Tue Mar 12, 2013 10:13 am

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
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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mrbear666
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Re: Rossco's log!

#498 Postby mrbear666 » Tue Mar 12, 2013 12:47 pm

alright pal, thats was a marathon training sesh! hows tricks mate?
"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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vegan_rossco
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Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#499 Postby vegan_rossco » Tue Mar 12, 2013 4:27 pm

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
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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mrbear666
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Re: Rossco's log!

#500 Postby mrbear666 » Tue Mar 12, 2013 4:31 pm

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 :lol:
"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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vegan_rossco
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Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#501 Postby vegan_rossco » Tue Mar 12, 2013 4:38 pm

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
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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mrbear666
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Re: Rossco's log!

#502 Postby mrbear666 » Tue Mar 12, 2013 4:42 pm

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

fingers crossed it will melt for you soon, the novelty soon wears off after a few snowballs doesnt it haha
"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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vegan_rossco
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Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#503 Postby vegan_rossco » Tue Mar 12, 2013 4:48 pm

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??
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

User avatar
mrbear666
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Age: 31
Joined: Sat Nov 10, 2012 11:51 am
Location: wales

Re: Rossco's log!

#504 Postby mrbear666 » Tue Mar 12, 2013 4:54 pm

erm, i havent got a huge amount of experience cutting as ive been on a permanent bulk my whole life :lol: , 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. 8)
"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

User avatar
vegan_rossco
Batman
Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#505 Postby vegan_rossco » Tue Mar 12, 2013 4:57 pm

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!
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

User avatar
mrbear666
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Posts: 1376
Age: 31
Joined: Sat Nov 10, 2012 11:51 am
Location: wales

Re: Rossco's log!

#506 Postby mrbear666 » Tue Mar 12, 2013 5:01 pm

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

User avatar
vegan_rossco
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Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#507 Postby vegan_rossco » Tue Mar 12, 2013 5:03 pm

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

User avatar
mrbear666
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Posts: 1376
Age: 31
Joined: Sat Nov 10, 2012 11:51 am
Location: wales

Re: Rossco's log!

#508 Postby mrbear666 » Tue Mar 12, 2013 5:19 pm

vegan_rossco wrote:Hell yeahhh! :D I don't feel so alone in in now :)


you never alone when u got a wilson! :lol:
"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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Mini Forklift Ⓥ
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Re: Rossco's log!

#509 Postby Mini Forklift Ⓥ » Tue Mar 12, 2013 11:48 pm

vegan_rossco wrote:Got any advice for cutting??

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

8) :D
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vegan_rossco
Batman
Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#510 Postby vegan_rossco » Wed Mar 13, 2013 3:06 am

mrbear666 wrote:
you never alone when u got a wilson! :lol:


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

Mini Forklift Ⓥ wrote:
vegan_rossco wrote:CARDIO + CLEAN DIET + WEIGHTS + MAKE SURE YOUR CALORIES IN ARE SLIGHTLY LESS THAN CALORIES OUT

8) :D


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