Rossco's journal

[captfit]

Rossie man come on you gotta heal up , you know right this way i'm gonna catch upto you soon

jokes apart take it easy and try some hot bottle massages to get rid of the soreness .

[vegan_rossco]

Ahha cheers man I'll give it a try

[vegan_rossco]

Not sure if this counts for cardio but I totally rinsed my drumset for a solid 2 hours which was awesome!
Forgot to mention but me and my girlfriend have been together 5 years now so we went out for a picnic at one of the highest points on the isle of wight it was beautiful! She also made me vegan pizza and raspberry muffins, I'll try and get the recipe because they were effing gorgeous!

[vegan_rossco]

Did some squats with just bodyweight and empty bar, felt alright so looks like I'm on the mend!

High reps and low weights today, next session it'll be heavy weights low reps
Deadlifts
20Kg x 12 reps
60Kg x 12 reps
90Kg x 10 reps
110Kg x 8 reps
60Kg x 20 reps (killer haha)

Overhead press
20Kg x 12 reps
40Kg x 10 reps
50Kg x 8 reps
20Kg x 25 reps (ouch haha)

Then some punching bag time

[Mini Forklift Ⓥ]

Good to hear you are on the mend mate.

Good stuff with that OH pressing, 25 reps and the bar is all you really need to feel like you've friend your shoulders lol. Much on for the weekend?

[vegan_rossco]

I'm totally paying for it now man hahaha, nah just working over the weekend, I'm currently looking for a new job so I can get full time hours because I've finished college.
How about you mate? Got much on the cards?

[vegan_rossco]

My knee is almost ignorable when walking on it

Bodyweight and bar squats for rehab!

Just gonna go with the flow today, I'm so eager to get back on 5x5 and make some solid and consistent strength gains! Its driving me nuts..

Bench Press
20Kg x 12 reps
50Kg x 8 reps
60Kg x 8 reps
70Kg x 6 reps
75Kg x 5 reps
50Kg x 12 reps

Chin ups
X 8 reps
X 8 reps

Then some isolation stuff using bands..

[captfit]

Thats a strong Bench Press bro . Keep at it i am sure you'l be back in no time .
Cheers

[vegan_rossco]

Thanks man
The knee really feels great today, still gonna stay off it until next week just in case.

Heavy shit today
Deadlifts
20Kg x 10 reps
60Kg x 5 reps
110Kg x 3 reps
140Kg with belt x 2 reps (just)
160Kg with belt x 1 rep (this was stupid tough :/ )
160Kg without belt x 0 could barely budge it..

Shrugs
90Kg x 8 reps
60Kg x 12 reps
60Kg x 12 reps

Overhead press
20Kg x 10 reps
40Kg x 5 reps
50Kg x 3 reps
60Kg x 1 rep
60Kg x 1 rep

[Mini Forklift Ⓥ]

Don't let the DL's disappont you, looks like you got a solid double wiith 140kg and that's some decent weight coming off the floor. Maybe you should have tried 150kg for your last pull?

Nail that beast next time!

[vegan_rossco]

Finally back to squatting with some weight, I'm keeping it low though, super deload down to 50Kg

Squats
50Kg x 5 reps
50Kg x 5 reps
50Kg x 5 reps
50Kg x 5 reps
Just 4 sets for now

Bench press
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps

Shrugs
40Kg x 12 reps
50Kg x 12 reps
60Kg x 12 reps
70Kg x 10 reps
Drop set to 40Kg x 12 reps

My urge to get back into martial arts and fighting fitness is getting ridiculous, I'm possibly joining a MMA class next month but I may just rejoin taekwondo. I'll won't adjust my training too much though

[vegan_rossco]

Working my way back up!
Squats
52.5Kg x 5 reps
52.5Kg x 5 reps
52.5Kg x 5 reps
52.5Kg x 5 reps

Overhead press
40Kg x 5 reps
40Kg x 5 reps
40Kg x 5 reps
40Kg x 5 reps
40Kg x 5 reps

Some arm isolation stuff.

[vegan_rossco]

Bench press
20Kg x 12 reps
67.5Kg x 5 reps
67.5Kg x 5 reps
67.5Kg x 5 reps
50Kg x 12 reps
70Kg x 6 reps

Squats
20Kg x 12 reps
55Kg x 5 reps
55Kg x 5 reps
55Kg x 5 reps
55Kg x 5 reps

Shrugs
20Kg x 12 reps
20Kg x 12 reps
40Kg x 12 reps
40Kg x 12 reps
Drop set to 20Kg x 15 reps

[AndiMorris]

Strong work on the OHP. That's my worst lift of all the compounds, max is 40kg even when I was 10kg heavier than I am now.

[asparagus]

Keep at it man, you'll get back up there!