Rossco's journal

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vegan_rossco
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Location: Isle of Wight, England

Re: Rossco's log!

#706 Postby vegan_rossco » Thu Aug 01, 2013 6:18 am

Went for a 'hike' in the woods with the misses and some friends at parkhurst forest.. Got lost.. And soaked but I'm back home safe now baha!

Deadlifts
117.5Kg x 5 reps
117.5Kg x 1 rep, wasn't confident about hitting all 5 so I did the one rep as slowly as possible with good form.
65Kg x 12 reps
95Kg x 10 reps. I'm annoyed that I couldn't hit 12

Overhead press
50Kg x 5 reps
50Kg x 5 reps
50Kg x 5 reps. Just about!!
45Kg x 8 reps

Shrugs
10Kg x 20 reps
20Kg x 20 reps
30Kg x 20 reps
40Kg x 15 reps
40Kg x 15 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!

#707 Postby vegan_rossco » Sat Aug 03, 2013 4:21 am

Despite being hungover as hell I'm feeling great today because I'm starting to notice size changes! Traps are definitely getting bigger and so is my back! I'll upload some photos when I get a chance as I haven't put up photos in bloody years!
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!

#708 Postby Mini Forklift Ⓥ » Mon Aug 05, 2013 5:13 am

Nice to hear about your size gains Ross, I can believe that with the training you are getting in. Solid!

Look forward to the new pics bro MF.
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vegan_rossco
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Re: Rossco's log!

#709 Postby vegan_rossco » Mon Aug 05, 2013 6:23 am

Went for a run this morning before training (and in the rain!!)

Squats, after watching a lot of squat and deadlift vids I've noticed a lot of wide stances so I'm gonna go a little wider and see how it goes
62.5Kg - 5 sets of 5 reps

Bench press
70Kg x 5 reps
70Kg x 5 reps
60Kg x 10 reps
60Kg x 10 reps
Didn't feel too good..

Barbell bicep curls
22.5Kg x 12 reps
22.5Kg x 12 reps
22.5Kg x 12 reps

Cheers mini! Will get em on here soon
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!

#710 Postby Mini Forklift Ⓥ » Mon Aug 05, 2013 3:38 pm

Cool man, how far was the run?
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vegan_rossco
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Re: Rossco's log!

#711 Postby vegan_rossco » Mon Aug 05, 2013 3:48 pm

Not very far mate haha, just jogged from my dads place to mine which took me about 7 minutes, nearly killed me.. I need to get on doing more cardio!
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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Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#712 Postby vegan_rossco » Wed Aug 07, 2013 4:51 am

Deadlift
Warm ups and then-
120Kg x 5 reps (felt easy!! :))
120Kg x 5 reps
67.5Kg x 12 reps
97.5Kg x 12 reps!!! Felt amazing!!

Overhead press
Warm up and then.
65Kg (pb attempt) x 0.
62.5Kg (pb attempt) x 0.. :/
60Kg (current pb) x 1. This was disappointing but I suppose it was due to the deadlifts.

I decided to do a major deload and focus on high reps for the rest of the ohp's
40Kg x 10 reps
40Kg x 10 reps

Shrugs, super high reps to totally destroy my traps!
20Kg x 20 reps
30Kg x 20 reps
40Kg x 20 reps
40Kg x 20 reps! Killerrrrr!

Some tricep isolation to finish
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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Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#713 Postby vegan_rossco » Mon Aug 12, 2013 8:00 am

So I've had nearly a week off training and I've been feeling really lazy, I don't have any motivation in the way of training I'm just doing it out of routine and habit at the moment :/ hopefully this will pass and I'll get back into it, I think I just need to change things up and get back into martial arts too!

Squats
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps

I'm gonna try 3x12 for all lifts apart from deadlift and squats, its definitely time to get bigger.
Bench press
Warm up.
20Kg x 20 reps

45Kg x 12 reps
45Kg x 12 reps
45Kg x 12 reps

Barbell bicep curls
25Kg x 12 reps
25Kg x 12 reps
25Kg 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
Batman
Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#714 Postby vegan_rossco » Wed Aug 14, 2013 5:58 am

Deadlift
122.5Kg x 5 reps, ripped a callus on each hand though :/..
122.5Kg x 1 slow and controlled rep with perfect form.
70Kg x 12 reps
100Kg x 12 reps!! Rep pb for this weight! :D

Overhead press
35Kg x 12 reps (I think I may have started a little too heavy for 3x12)
30Kg x 12 reps
30Kg x 12 reps

Some shrugs and isolation stuff
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
vegan_rossco
Batman
Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#715 Postby vegan_rossco » Tue Aug 20, 2013 11:13 am

I've been soooo busy! The bat hospital has had the busiest time with events and calls, plus my best friend got married at the weekend and I had the honour of being best man. I took yesterday off as a 'me' day and now I'm stoked to get under the bar!

Squats 5x5
67.5Kg x 5 reps
67.5Kg x 5 reps
67.5Kg x 5 reps
67.5Kg x 5 reps
67.5Kg x 5 reps

Bench press 3x12
47.5Kg x 12 reps
47.5Kg x 12 reps
47.5Kg x 12 reps

Bicep curls 3x12
27.5Kg x 12 reps
Just barely managed this so, deload!
20Kg x 12 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

User avatar
vegan_rossco
Batman
Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#716 Postby vegan_rossco » Thu Aug 22, 2013 5:52 am

125Kg x 5 reps
125Kg x 1 rep- I like doing this, will stick to 1x5 + 1x1 for the heavy deads.
72.5Kg x 12 reps
102.5Kg x 12 reps! Fucking killer!!

32.5Kg x 12 reps
32.5Kg x 12 reps
32.5Kg x 12 reps

Shrugs + rows
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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Re: Rossco's log!

#717 Postby Mini Forklift Ⓥ » Fri Aug 23, 2013 9:47 pm

Nice Ross, were those all deadlifts on that last session?
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vegan_rossco
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Re: Rossco's log!

#718 Postby vegan_rossco » Sat Aug 24, 2013 12:20 am

Ah shit I didn't even write what exercises I did haha.. Deadlifts first yeah, the 32.5Kg were ohp's lol
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
vegan_rossco
Batman
Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#719 Postby vegan_rossco » Sun Aug 25, 2013 12:13 pm

Squats
70Kg x 5 reps
70Kg x 5 reps
70Kg x 5 reps
It may have been because of a long hectic day of work but I got completely stuck on these, was supposed to be 5x5.. Oh well

Bench press
50Kg x 12 reps
50Kg x 12 reps
50Kg x 12 reps

Bicep curls
22.5Kg x 12 reps
22.5Kg x 12 reps
22.5Kg x 12 reps

Chin ups x 5 reps..

Apologies for the lack of detail in my logging lately, all of the people I used to talk to on here have stopped using the forum..
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

theVeganInitiative
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Location: NY
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Re: Rossco's log!

#720 Postby theVeganInitiative » Mon Aug 26, 2013 5:05 pm

keep pushing it buddy! thanks for the updates/inspiration.


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