Rossco's journal

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Mini Forklift Ⓥ
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Re: Rossco's log!

#526 Postby Mini Forklift Ⓥ » Fri Mar 22, 2013 3:37 am

Good to hear you are feeling better, sounds more like you had a bug than were suffering the effects of pizza & a few ales. What a bummer man ~ I konw what that feels like.

On the plus side that's probably a good head start for the cutting ?!
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vegan_rossco
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Re: Rossco's log!

#527 Postby vegan_rossco » Fri Mar 22, 2013 3:40 am

Haha yeah I dropped a couple a kilos, always look on the brightside ;) I dropped all the water weight from taking the creatine and I'm not taking it anymore. I did get pretty drunk but not totally out of control so would be surprised if it was a hangover, I still feel a tiny bit delicate but I'll be alright
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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Re: Rossco's log!

#528 Postby vegan_rossco » Sun Mar 24, 2013 3:46 am

Okay so I'm almost feeling 100 percent today, I'll train weights tomorrow, wednesday and friday, plus cardio and some cardio in between!
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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Re: Rossco's log!

#529 Postby vegan_rossco » Mon Mar 25, 2013 5:13 am

Monday 25/3/13

Bit of a quick mixed up workout before college, mostly bodyweight

Chin ups supersetted with dips
Chins x 7 reps
Dips x 10 reps
Chins x 7 reps
Dips x 10 reps
Chins x 7 reps
Dips x 10 reps
Chins x 5 reps
Dips x 10 reps

Ab crunches
X 25 reps
+ 2.5Kg plate x 25 reps
+ 5Kg plate x 25 reps

Barbell Bicep curls
20 Kg x 10 reps
25 Kg x 10 reps
25 Kg x 10 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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vegan_rossco
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Re: Rossco's log!

#530 Postby vegan_rossco » Wed Mar 27, 2013 8:53 am

Wednesday 27/3/13

SQUATS
0Kg x 12 reps
20Kg x 12 reps
50Kg x 12 reps
70Kg x 12 reps
80Kg x 12 reps. This sucked, super difficult!

OVERHEAD PRESS
20Kg x 12 reps
40Kg x 10 reps
45Kg x 8 reps
55Kg x 4 reps
40Kg x 12 reps

Arm isolation (won't bore with details)

SHRUGS
10Kg plates each arm x 12 reps
15Kg plates each arm x 12 reps
20Kg plates each arm x 12 reps
20Kg plates each arm x 12 reps

I've developed an obsession with fruit tea cakes..
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!

#531 Postby mrbear666 » Wed Mar 27, 2013 1:35 pm

alright Ross, hows things? training is looking sweet, how is the cutting going? 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"
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Re: Rossco's log!

#532 Postby vegan_rossco » Wed Mar 27, 2013 4:28 pm

Ello mate! All good here cheers bud! How's things on your isle? Did you get your piercing??
I would say the cutting was going well but its not ahha, I've at least cut out crap food, I haven't eaten crisps, chips or sweets etc. For about a week or so. I think I'll train arms and abs more often and throw in some more cardio but won't necesarily 'cut' anymore ahha, I'm terrible I know.
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!

#533 Postby mrbear666 » Wed Mar 27, 2013 4:32 pm

haha im not cutting no more either mate, im doing exactly the opposite :lol: yeh got my piercing, will post a pic sometime! any plans for bank holiday mate? please tell me you dont have to work :shock:
"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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Re: Rossco's log!

#534 Postby vegan_rossco » Wed Mar 27, 2013 4:56 pm

Sounds good man :D unfortunately I do.. But I've got the next couple of days off and quite a bit of time next week, when my college course is over I won't have to work such ridiculous amounts :) what are your plans mate? Doing anything for easter and all that?
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!

#535 Postby vegan_rossco » Fri Mar 29, 2013 4:32 am

FRIDAY 29/3/13

DEADLIFTS
20Kg x 12 reps
60Kg x 10 reps
80Kg x 10 reps
120Kg x 6 reps
60Kg x 12 reps

CHIN UPS and DIPS supersetted

CHINS x 8 reps
DIPS x 10 reps

CHINS x 7 reps
DIPS x 10 reps

CHINS x 6 reps
DIPS x 10 reps

CHINS x 5 reps
DIPS x 10

AB CRUNCHES
X 25 reps
+2.5kg x 25 reps
+5Kg x 20 reps
+10Kg x 15 reps

BARBELL BICEP CURLS
20Kg x 10 reps
20Kg x 10 reps
30Kg x 7 reps
20Kg x 12 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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vegan_rossco
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Re: Rossco's log!

#536 Postby vegan_rossco » Mon Apr 01, 2013 2:00 pm

Monday 1/4/13

LUNGES
0Kg x 12 reps each leg
20Kg x 10 reps each leg
30Kg x 8 reps each leg
30Kg x 8 reps each leg
0Kg x 12 reps each leg

OVERHEAD PRESS
20Kg x 12 reps
30Kg x 10 reps
50Kg x 7 reps
55Kg x 5 reps
30Kg x 12 reps

BENCH PRESS
30Kg x 12 reps
40Kg x 12 reps
50Kg x 12 reps
55Kg x 12 reps! easy peasy!

Tricep isolation

AB CRUNCHES
X 25 reps
2.5Kg x 25 reps
5Kg x 25 reps
10Kg x 20 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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vegan_rossco
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Re: Rossco's log!

#537 Postby vegan_rossco » Wed Apr 03, 2013 3:21 am

Wednesday 3/4/13
Another early morning session

CHIN UPS
X8 reps
X7 reps
X7 reps
X6 reps
X5 reps
CHIN UP NEGATIVES (super slow)
X 5 reps
X 5 reps

Rows w/plates
5Kg plates x 12 reps
10Kg plates x 12 reps
15Kg plates x 12 reps
20Kg plates x 12 reps

SHRUGS W/ plates
20Kg plates x 12 reps
20Kg plates x 12 reps
20Kg plates x 12 reps
Dropset to 15Kg x 10 reps

BARBELL BICEP CURLS
20Kg x 10 reps
25Kg x 10 reps
30Kg x 8 reps
20Kg x 12 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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Mini Forklift Ⓥ
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Re: Rossco's log!

#538 Postby Mini Forklift Ⓥ » Sat Apr 06, 2013 4:24 am

Mate you are killing the training !!

Sorry I haven't been in here much lately ~ I actually haven't been on the forum that much over the last week or so. Hope you are well anyway and having a kickarse weekend MF.
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vegan_rossco
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Re: Rossco's log!

#539 Postby vegan_rossco » Sat Apr 06, 2013 12:18 pm

Hey james! Cheers matey, I haven't really been on much either, just logging and not really chatting ahha, I saw on facebook that you're doing a 100 mile race? That's mental! How's the training going for that man?
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
Mini Forklift Ⓥ
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Posts: 3900
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Re: Rossco's log!

#540 Postby Mini Forklift Ⓥ » Sun Apr 07, 2013 6:39 pm

So far so good... but I'm only two weeks into it lol. Time will tell mate.

How was your weekend, get up to anything exciting?
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