Rossco's journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Mini Forklift Ⓥ
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Re: Rossco's log!

#766 Postby Mini Forklift Ⓥ » Wed Nov 06, 2013 10:15 pm

vegan_rossco wrote:How was that tofu stuff dude? I'm gonna have to start eating more I reckon aha I've just noticed how big you've gotten by your avatar!! Mental! :)

I probably only have tofu once or twice a week, but when I do I love the stuff. Tastes kinda like what I remember omelettes to taste like ?!
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vegan_rossco
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Re: Rossco's log!

#767 Postby vegan_rossco » Thu Nov 07, 2013 3:41 am

Used my blender for the first time today!
400ml of soya milk
3 bananas
A pinch of cinnamon
30g soya protein powder
5-10g creatine monohydrate

Best breakfast ever!
Roughly 40g of protein ;) I'm training chest after work and I'm pumped for it!
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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Re: Rossco's log!

#768 Postby vegan_rossco » Thu Nov 07, 2013 4:39 am

Little photo update, arms are definitely improving in size!
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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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Re: Rossco's log!

#769 Postby vegan_rossco » Thu Nov 07, 2013 4:42 am

Here's my new 'gym' I use that wood cabinet as a makeshift bench.. Until I stop being stingey and by a real bench
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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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Re: Rossco's log!

#770 Postby vegan_rossco » Thu Nov 07, 2013 2:50 pm

Awesome session today! I'm feeling strong again!
Chest and triceps mostly.

DB bench press
10Kg each arm x 12 reps
15Kg each Rm x 12 reps
20Kg each arm x 12 reps
22.5Kg each arm x 12 reps

DB flys
5Kg each arm x 12 reps
10Kg each arm x 12 reps
15Kg each arm x 12 reps
17.5Kg each arm x 12 reps

Skull crushers. Yep , my oly dumbbells are long enough to do these haha
17.5Kg x 12 reps
17.5Kg x 12 reps
20Kg x 12 reps
20Kg x 12 reps

Front raises
W/ 10Kg plate x 12 reps
W/ 10Kg plate x 12 reps
17.5Kg x 12 reps
17.5Kg x 12 reps

Sticking with the 12 rep thing for a while, feels good after doing powerlifting and low reps for so long!
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!

#771 Postby vegan_rossco » Sat Nov 09, 2013 3:43 pm

Killer workout today!
Legs and biceps

DB hammer curls (weight and reps per arm)
10Kg x 12 reps
10Kg x 12 reps
12.5Kg x 12 reps
15Kg x 6 reps :( drop set to 7.5Kg x 15 reps ouch.

Leg circuits.. These nearly killed me.
10 squats- straight into 10 lunges- straight into 20 calf raises.

All of the above plus holding a 10 Kg plate

All of the above plus a 15Kg plate

All of the above plus two 10Kg plates..

Work is going to suck tomorrow..
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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Re: Rossco's log!

#772 Postby mrbear666 » Sat Nov 09, 2013 3:54 pm

nice mate, bring on the doms! :D
"iam the strongest one! iam the viking!" - jon pall sigmarsson
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Re: Rossco's log!

#773 Postby chewybaws » Sat Nov 09, 2013 4:14 pm

No barbell? Try bulgarian split squats, if you like torture ;)

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vegan_rossco
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Re: Rossco's log!

#774 Postby vegan_rossco » Sat Nov 09, 2013 4:35 pm

Nah man :( moved into a new place with my girlfriend and my spare rooms floor would collapse if I brought in my Olympic barbell set up man..
They sound dreadful haha will look em up!
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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Re: Rossco's log!

#775 Postby HIT Rob » Sat Nov 09, 2013 7:53 pm

Bulgarian split squats (one legged squats) are a decent movement, another good D-B Leg movement is Front Squats, holding the D-B's like your doing an Arnold Press (palms facing you). You could even pre-exhausted the quads first with weighted sissy squats, then right into heavy D-B Squats. For the rear chain stiff legged dead-lifts are the ticket, as well as bodyweight kneeling hamstring raises.

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Re: Rossco's log!

#776 Postby vegan_rossco » Tue Nov 12, 2013 1:52 am

I had to train as quick as possible last night and get it over with :/ despite being super pumped for it!
Anyway I decided to superset my side raises and shrugs together and miss out dumbbell rows.

Weight shown is per arm and per dumbbell/plate
DB overhead press
10Kg x 10 reps
10Kg x 10 reps
15Kg x 10 reps
20Kg x 10 reps easy :)

Side raises, did these fairly slow with as best form as possible.
5Kg x12 reps
5Kg x 12 reps
10Kg x 8 reps
10Kg x 8 reps

Shrugs, super high reps to obliterate my traps!
10Kg x 25 reps
10Kg x 25 reps
10Kg x 25 reps
10Kg x 25 reps

That's all I had time for :( we've got guests over tonight so it's doubtful I can train today..
Will try and fit In chest tomorrow!
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!

#777 Postby vegan_rossco » Thu Nov 14, 2013 3:20 am

Had what was supposed to be a few days rest but actually turned into a very active few days at work..
Tuesday we had to go into a copse woodland because some conifer trees where blocking all light in the area and killing any other plants around it including some ancient oaks.
We cut half a dozen of them down and chopped up what was felled to use in a community project. There's a couple of photos attached. :)
Wednesday I spent the day with an elderly group of conservationists that were clearing a hedgerow because it was growing through the trees next to it amd choking them, we put all the waste material into a skip which I ended up climbing into to compress the materials... No picture of that yet I'm afraid hahaha.

Am training chest in a couple of hours as I don't need to go into work until the afternoon!
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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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vegan_rossco
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Re: Rossco's log!

#778 Postby vegan_rossco » Thu Nov 14, 2013 6:20 am

Chest and triceps!
Weight is per arm and dumbbell for bench and flys
DB bench press
10Kg x 12 reps
15Kg x 12 reps
15Kg x 12 reps
25Kg x 12 reps, this was a tiny bit difficult. It's weird how 50Kg on a barbell would be a warmup for bench yet when transferred into dumbbells it becomes a very different lift.

DB flys
5Kg x 12 reps
10Kg x 12 reps
15Kg x 12 reps
20Kg x 10 reps

Skull crushers
15Kg x 12 reps
15Kg x 12 reps
20Kg x 12 reps
22.5Kg x 12 reps
I experienced some elbow discomfort during the last two sets, will gladly except any alternative dumbbell tricep exercises!

Front raises
10Kg plate x 12 reps
10Kg plate x 12 reps
15Kg x 12 reps
20Kg x 12 reps

Good session! Now I've gotta go do a talk at a school and show some bats 8)
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!

#779 Postby vegan_rossco » Sat Nov 16, 2013 12:46 pm

Trained directly after work which sucked a bit..

Biceps/forearms + legs/abs

DB hammer curls, I went for slightly lower reps to get more weight in. Weight and reps are per arm
10Kg x 10 reps
10Kg x 10 reps
15Kg x 10 reps, just about
Concentration curls to finish up. 15Kg x 7 reps

DB front squats,, now this sucked. I had a real tough time keeping the weight to my shoulders/chest when squatting. It's so ,much heavier when you have the weight out in front of you.
30Kg x 12 reps
40Kg x 10 reps.
Decided to go down to a couple of weight plates instead.
20Kg x 12 reps
20Kg x 12 reps

Body weight lunges and ab crunches
Lunges x 5 each leg
Abs crunches x 20 reps
Lunges x 5 each leg
Abs crunches x 20 reps
Lunges x 5 each leg
Abs crunches x 20 reps

Pretty annoyed tbh..
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

esqinchi
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Re: Rossco's log!

#780 Postby esqinchi » Sat Nov 16, 2013 11:26 pm

I used to train after work after my old job, usually at 6:45pm, and absolutely hated the schedule. It was always crowded at the gym, and just too damn late in the day. Do you like using creatine? I tend to hold water easily, so I've been hesitant to start. Was this your experience?


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