Rossco's journal

[Mini Forklift Ⓥ]

Haha, that's gonna be cool man.

Hope you can get a pic or two with him and post them up on here. Hopefully any of the girls that work at the hospital won't wear their high heels when he's around, poor guy!

[vegan_rossco]

Unfortunately ronnie corbett isn't here in person he's only doing the intro to the show and the voice overs been filming all morning just having a lunch break at the moment!

[Mini Forklift Ⓥ]

Ross's smile for the day

[vegan_rossco]

Wow! That's incredible man

Little bit of training today, I've got work at 5pm until late so don't want to train legs tbh..

Bench press I deloaded for better form
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps
55Kg x 12 reps
55Kg x 12 reps

Bicep curls
20Kg x 12 reps
25Kg x 12 reps
30Kg x 8 reps
25Kg x 10 reps
20Kg x 12 reps

Abs

[vegan_rossco]

If you didn't already know, this is where I work! Please give the page a 'like'
https://m.facebook.com/profile.php?id=2 ... ref=stream

[Mini Forklift Ⓥ]

Once I'm back on my computer I will definately give your page a like buddy! Just on my phone at the moment lol. Hope you are set for a great weekend, much planned?

[vegan_rossco]

Thanks man the likes have been raking in recently and wanna keep it up
Just working at my weekend job unfortunately how about you dude??

[Mini Forklift Ⓥ]

Sounds good, your weekend job is at the bat hospital or you have a couple of jobs?

Nothing planned, went out on a yacht yesterday though. Very cool!

[vegan_rossco]

Bat hospital is a during the week thing, but I constantly sort out the facebook and their website with a couple of others. I work at a supermarket at the weekends and some evenings, I need the money but I hate it ahha.
Wow man sounds awesome what was the occasion?

[Mini Forklift Ⓥ]

No special occasion mate, we have a friend that owns a yacht so we went out for the day looking for hector dolphins and seal colonies. Just put a pic up in my journal ~ was amazing!

[vegan_rossco]

Training after an exhausting day at work!

Deadlifts
115Kg x 5 reps
115Kg x 5 reps
60Kg x 12 reps
90Kg x 12 reps

Shrugs
20Kg x 20 reps
30Kg x 15 reps
60Kg x 12 reps
60Kg x 12 reps

Overhead press
47.5Kg x 5 reps
47.5Kg x 5 reps
47.5Kg x 5 reps
42.5Kg x 10 reps
42.5Kg x 8 reps

Will catch up with everyone soon!

[Mini Forklift Ⓥ]

Dude, gotta give you your dues on the dealifts. That's some strong pulling right there! OHP is looking strong as well.

Love it, keep at it.

[asparagus]

Dude, you should start keeping all the money you take from the thugs when you are out at night fighting crime; the supermarket job is a good cover!

[vegan_rossco]

I'm paid in justice!

[vegan_rossco]

Busy busy busy! All the effing time!
Rushed and crap workout

Squats
Still working my way back up!
60Kg x 3 sets of 5 reps
57Kg x 2 sets of 10 reps

Bench press, I felt really strong on this, glad I deloaded!
67.5Kg x 3 sets of 5 reps
57.5Kg x 12 reps
57.5Kg x 10 reps

Barbell bicep curls
20Kg x 3 sets of 12 reps
I'm going to add 2.5Kg each time from now on