Rossco's journal

[vegan_rossco]

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

[Mini Forklift Ⓥ]

Your OHP is really solid Ross, sometimes I think you underestimate the progress that you are making.

Great stuff man.

[captfit]

How's your knee holding up now mate?

[vegan_rossco]

The knee is fine man but my squat is seriously rubbish now where I've been off them for a while

[Mini Forklift Ⓥ]

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?

[vegan_rossco]

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


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

[Mini Forklift Ⓥ]

That's awesome news about the bat, cool!

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

[captfit]

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 .

[Mini Forklift Ⓥ]

"Bobby couldn't quite put his finger on why he was the most popular bat in the cave..."

[vegan_rossco]

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!

[AndiMorris]

Biceps and pecs before the beach. That's the way

[vegan_rossco]

Haha you got it brother
I'm all burnt this morning but it was totally worth it!

[Mini Forklift Ⓥ]

Hope you had a good day at the beach, sounds great!

[vegan_rossco]

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

[AndiMorris]

Ronnie Corbett is a legend! I'd love to meet him.

Nice work, strong OHP again!