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 Post subject: Re: Rossco's log!
PostPosted: Thu Aug 01, 2013 6:18 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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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 Post subject: Re: Rossco's log!
PostPosted: Sat Aug 03, 2013 4:21 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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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 Post subject: Re: Rossco's log!
PostPosted: Mon Aug 05, 2013 5:13 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
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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WEB: http://www.jimsty.wix.com/strength-vs-size
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 Post subject: Re: Rossco's log!
PostPosted: Mon Aug 05, 2013 6:23 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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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 Post subject: Re: Rossco's log!
PostPosted: Mon Aug 05, 2013 3:38 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Cool man, how far was the run?

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WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


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 Post subject: Re: Rossco's log!
PostPosted: Mon Aug 05, 2013 3:48 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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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 Post subject: Re: Rossco's log!
PostPosted: Wed Aug 07, 2013 4:51 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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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 Post subject: Re: Rossco's log!
PostPosted: Mon Aug 12, 2013 8:00 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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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 Post subject: Re: Rossco's log!
PostPosted: Wed Aug 14, 2013 5:58 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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


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 Post subject: Re: Rossco's log!
PostPosted: Tue Aug 20, 2013 11:13 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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


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 Profile  
 
 Post subject: Re: Rossco's log!
PostPosted: Thu Aug 22, 2013 5:52 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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


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 Post subject: Re: Rossco's log!
PostPosted: Fri Aug 23, 2013 9:47 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Nice Ross, were those all deadlifts on that last session?

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Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


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 Post subject: Re: Rossco's log!
PostPosted: Sat Aug 24, 2013 12:20 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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


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 Profile  
 
 Post subject: Re: Rossco's log!
PostPosted: Sun Aug 25, 2013 12:13 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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


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 Profile  
 
 Post subject: Re: Rossco's log!
PostPosted: Mon Aug 26, 2013 5:05 pm 
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Manatee

Joined: Mon Dec 19, 2011 10:29 am
Posts: 255
Location: NY
keep pushing it buddy! thanks for the updates/inspiration.


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