Rossco's journal

[Mini Forklift Ⓥ]

You can still cut while doing what you normally do with the weights ~ just comes down to more the cardio and diet mate. Bump up your protein, lower your carbs a shade and maybe reduce your daily cals by 100-200. You can take it from there dpending on how you respond to those changes.

[vegan_rossco]

Thursday 14/3/13
CHEST and CARDIO
Nothing major today, few sets of bench and dips and then hitting the bag for a while!

BENCH PRESS
20 KG x 12 reps
40 Kg x 12 reps
50 Kg x 12 reps
57.5 Kg x 10 reps
50 Kg x 12 reps

DIPS
X 12 reps
X 12 reps
X 12 reps
X 10 reps

Punching bag for 25 minutes

Off to a gig tonight so short and sweet on the training

[Mini Forklift Ⓥ]

Nice benching Ross! Man, you must have been screwed after 25mins on the punching bag? Good work Batman!

[vegan_rossco]

Cheers man, I'm loving the little added bit of cardio. When the weather picks up I'll be out on my bike too

[Mini Forklift Ⓥ]

Sounds like a good plan, should start coming into some good weather again soon I guess. What kind of bike do you have? Hope you had a good weekend, did you get up to much?

Hope all of the bats are okay as well!

[vegan_rossco]

Its just a run of the mill standard mountain bike but I love it ahha I'll put up a pic or something!

So now that I'm cleaning up my diet and throwing in some cardio I'm gonna do less bullshit so I'm getting rid of pointless exercises and keeping to the basics, squats, ohp, deadlift, bench, pullups/chin.

Sunday 17/3/13

SQUATS all ATG
0Kg x 12 reps
20 Kg x 12 reps
60 Kg x 12 reps
60 Kg x 12 reps
70 Kg x 10 reps

CHIN UPS
X 7 reps
X 7 reps
X 6 reps

OVERHEAD PRESS
20 Kg x 10 reps
30 Kg x 10 reps
40 kg x 10 reps
50 Kg x 6 reps PB lolllll
60 Kg x fail! But at least I know my limit now!

And then some punching bag time!

[Mini Forklift Ⓥ]

So now that I'm cleaning up my diet and throwing in some cardio I'm gonna do less bullshit so I'm getting rid of pointless exercises and keeping to the basics, squats, ohp, deadlift, bench, pullups/chin.

Good call mate, those exercises rule all !!

Don't knock your OHP, that's pretty good. Besides, you got another PB woohoo!

[vegan_rossco]

Yeahh well I wasn't knocking it as such but I had assumed I could do more baha!

20 minutes punching bag and then ab work.

So I've lowered my total calories (I assume) I've cut crap food out and upped my protein but now I'm suffering with erm.. Lots of farts.. Anyone want to shed light on this rather embarresing issue? Is it because of the protein upping or what?

[mrbear666]

yeh it is mate, have you upped your protein powder intake?

[vegan_rossco]

Yeah only one scoop but then I have upped my soya and legume intake.. Now that I've said that its fairly obvious baha!

[mrbear666]

itll probably wear off once your bodys got more used to it mate!

[vegan_rossco]

Until then I'll invest in a gasmask!!

[vegan_rossco]

My diet is super clean now! But unfortunately I'm going out for beers and (cheeseless) pizza tonight.. So I threw in 20 mins of intense cardio this morning

[Mini Forklift Ⓥ]

How was the beer & pizza? YUMMO

[vegan_rossco]

Ello mate, it was at the time... I'm not sure if it was a hangover or a stomache bug but all day yesterday I was throwing up.. A lot. Managed one slice of toast and could only just hold water down. I couldn't even bring myseld to go on here or watch tv baha, felt okay in the evening and managed a bit of chilli though, the appetite is back full force today and its the girlfriends bday so we're off to do some shopping and going to our favourite restaurant