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 Post subject: Re: Rossco's log!
PostPosted: Fri Jul 12, 2013 2:15 am 
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AndiMorris wrote:
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.

Its definitely my worst lift too mate, I was stuck at 40Kg/45Kg for months :( it was because I was wasting shoulder time on stupid side raises instead of pressing more often ahha

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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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 Post subject: Re: Rossco's log!
PostPosted: Fri Jul 12, 2013 3:28 am 
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Your OHP is really solid Ross, sometimes I think you underestimate the progress that you are making.

Great stuff man.

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 Post subject: Re: Rossco's log!
PostPosted: Sun Jul 14, 2013 1:04 am 
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How's your knee holding up now mate?


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 Post subject: Re: Rossco's log!
PostPosted: Sun Jul 14, 2013 3:32 am 
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The knee is fine man :) but my squat is seriously rubbish now where I've been off them for a while :(

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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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 Post subject: Re: Rossco's log!
PostPosted: Sun Jul 14, 2013 4:37 pm 
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Haha, well I can join you on the rubbish squats!

Good to hear that your knee is good. How did your weekend go, how's that tiny little bat doing?

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 Post subject: Re: Rossco's log!
PostPosted: Tue Jul 16, 2013 12:21 pm 
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I'm really hoping to pack on a bit of mass, I'm living at home at the moment and saving to get a decent place with the misses. So whilst I can afford to eat like a goddam champ I'll take advantage of the situation!
My training won't be that much different, will do 3x5 and add a couple of higher rep sets at the end!

Deadlifts, with deads I'll stick to 2x5
Warm ups. And then..
110Kg x 5 reps
110Kg x 5 reps
60Kg x 12 reps
80Kg x 12 reps

I need to get rid of this pencil neck!
Shrugs!!
20Kg x 15 reps
30Kg x 15 reps
40Kg x 15 reps
40Kg x 15 reps
Drop set to 30Kg x 15 reps fuuuuck I feel like I'm on fire :o


Overhead press
42.5Kg x 5 reps
42.5Kg x 5 reps
42.5Kg x 5 reps
30Kg x 12 reps
35Kg x 12 reps

Hey james! :) the little bat is doing great! We actually put him back to the wild, we found the maternity roost where he must have fallen, he's able to fly a little now too so he should be fine :) had a big rescue today man it was nuts I had to climb inside of a curtain on a ladder to get a trapped bat hahaha

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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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 Post subject: Re: Rossco's log!
PostPosted: Tue Jul 16, 2013 4:31 pm 
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That's awesome news about the bat, cool!

Now get back to training, mass at all costs mate haha!

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 Post subject: Re: Rossco's log!
PostPosted: Tue Jul 16, 2013 10:34 pm 
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Awesome Ross I'm sure you'll be all beefed up within a few months if you eat enough . For me carbs really do the trick . All the best .
What I did with strong lifts was to add 2x10 of an accessory for higher reps .
Like Bent over rear lateral raise , some dbell flyes , light arm work and so on maybe u can try that as well .


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 Post subject: Re: Rossco's log!
PostPosted: Wed Jul 17, 2013 12:49 am 
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"Bobby couldn't quite put his finger on why he was the most popular bat in the cave..."

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 Post subject: Re: Rossco's log!
PostPosted: Thu Jul 18, 2013 8:30 am 
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Sounds good to me yash, I'll try out some isolation stuff then :)
James.. That's disgusting but one of the funniest things I've ever seen hahaha

Morning training today!
Squats
57.5Kg x 5 reps
57.5Kg x 5 reps
57.5Kg x 5 reps
50Kg x 10 reps
50Kg x 10 reps


Bench press
70Kg x 5 reps
70Kg x 5 reps
70Kg x 5 reps
50Kg x 12 reps
50Kg x 12 reps

Bicep curls
20Kg x 12 reps
30Kg x 8 reps
35Kg x 5 reps
25Kg x 12 reps
20Kg x 12 reps

Off to the beach now!

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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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 Post subject: Re: Rossco's log!
PostPosted: Thu Jul 18, 2013 10:14 am 
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Location: South Wales, UK
Biceps and pecs before the beach. That's the way ;)

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 Post subject: Re: Rossco's log!
PostPosted: Fri Jul 19, 2013 4:14 am 
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Haha you got it brother ;)
I'm all burnt this morning but it was totally worth it!

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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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 Post subject: Re: Rossco's log!
PostPosted: Fri Jul 19, 2013 4:29 am 
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Hope you had a good day at the beach, sounds great!

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 Post subject: Re: Rossco's log!
PostPosted: Mon Jul 22, 2013 1:24 pm 
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Exciting day tomorrow!! Ronnie Corbett from the two ronnies (only brits will know who that is) is doing a documentary on animals and is filming at the bat hospital tomorrow. I'm gonna be there all day so I'll hopefully be involved haha I'll keep you all posted as to when it'll be on the telly!
Anyways.. Its far too hot to train.. But I did anyway!

Deadlift
112.5Kg x 5 reps
112.5 Kg x 5 reps
65Kg x 12 reps
85Kg x 12 reps

Shrugs
20 Kg x 20 reps
30Kg x 15 reps
85Kg! X 8 reps
65Kg x 12 reps

Overhead press
45Kg x 5 reps
45Kg x 5 reps
45Kg x 5 reps
40Kg x 12 reps
40Kg x 12 reps
40Kg 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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 Post subject: Re: Rossco's log!
PostPosted: Tue Jul 23, 2013 3:14 am 
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Ronnie Corbett is a legend! I'd love to meet him.

Nice work, strong OHP again!

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