Rossco's journal

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Synny667
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Re: Rossco's log!

#781 Postby Synny667 » Sun Nov 17, 2013 12:08 am

Lookin good man!!! Popping by to say hi and check in on ya
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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vegan_rossco
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Re: Rossco's log!

#782 Postby vegan_rossco » Sun Nov 17, 2013 2:30 am

esqinchi wrote: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?


Yeah it tends to be when I train unless I'm blessed with a day off.. I use creatine mate yeah, probably a little more than is recommended, I didn't care for it before but I've noticed it helps a bit and every little helps ;) you should try it out and see how it goes!

Hey Synny! Where the hell have you been?
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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Synny667
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Re: Rossco's log!

#783 Postby Synny667 » Sun Nov 17, 2013 3:18 am

Oh been around. Between sleeping, training and work I am lucky to find time for me lol. I pop in as often as I can though :) love the pics
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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vegan_rossco
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Re: Rossco's log!

#784 Postby vegan_rossco » Mon Nov 18, 2013 3:35 pm

So I'm in Birmingham for a work conference, got to the hotel and had dinner and was planning on using their gym... It's a small room with a few running machines and an overhead pressing machine.. Just gonna chill in my room and watch tv. Training tomorrow night when I get back home :/
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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AndiMorris
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Re: Rossco's log!

#785 Postby AndiMorris » Tue Nov 19, 2013 3:52 am

You look strong in that last pic. Your job seems amazing too, excellent that you spend your time helping people and animals.

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vegan_rossco
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Re: Rossco's log!

#786 Postby vegan_rossco » Tue Nov 19, 2013 4:52 pm

Thanks andi :)

Got back to the island a few hours ago and even after 5 ish hours of traveling I was desperate to train!
I had an awesome time in Birmingham at my work conference, met John craven.. Tbh I didn't even know who he was.. He used to present newsround and countryfile in the UK...anyways a vegan cake company was hired for the day as a fair few people were intolerant to dairy at the event.. Not gonna complain aha! Will post a pic later on!

Anyways!
Mostly back and shoulders

Overhead press - weight is per dumbbell and reps are per arm
10Kg x 12 reps
10Kg x 12 reps
15Kg x 10 reps
22.5Kg x 8 reps ( was kinda hoping to hit 10.. Maybe next time)

Side raises - weight is per dumbbell and reps are per arm
5Kg x 12 reps
5Kg x 12 reps
7.5Kg x 12 reps
10Kg x 12 reps

Dumbbell rows - weight is per dumbbell and reps are per arm
20Kg x 12 reps
20Kg x 12 reps
22.5Kg x 12 reps
22.5Kg x 12 reps
I know I can go a lot heavier on these, but i think it's important I get the technique right so that I don't totally fuck up my back.

Dumbbell shrugs - weight is per dumbbell and reps are per arm
10Kg x 20 reps
10Kg x 20 reps
25Kg x 12 reps
25Kg x 12 reps

That's all for tonight, if I get a chance il get a sneaky chest session in 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

esqinchi
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Re: Rossco's log!

#787 Postby esqinchi » Tue Nov 19, 2013 7:51 pm

Good training man! You ever try your shoulder press as Arnold Press? I like to do them standing up, with my feet staggered. Can't lift as much weight that way, but they hit pretty hard. Also, the fat kid in me says he wants that vegan cake :psycho:

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vegan_rossco
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Re: Rossco's log!

#788 Postby vegan_rossco » Wed Nov 20, 2013 3:06 am

I used to do Arnold presses, maybe il add in a set next time :)
Haha oh man it was so good!! It got completely squished on the train so it's just a mushy goo of deliciousness
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!

#789 Postby vegan_rossco » Wed Nov 20, 2013 9:35 am

Today was crazy at work, torrents of rain..

Mostly chest and triceps

DB bench press - weight is per dumbbell and reps are per arm
10Kg x 12 reps
10Kg x 12 reps
15Kg x 10 reps
27.5Kg x 8 reps this was killer!

No flys.

Skull crushers
10Kg x 12 reps
20Kg x 12 reps
20Kg x 12 reps
25Kg x 12 reps
All of these sets were supersetted with
Front raises
10Kg x 12 reps
15Kg x 12 reps
15Kg x 12 reps
20Kg x 12 reps

Gonna play some COD:Ghosts and stuff my face now..
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!

#790 Postby vegan_rossco » Thu Nov 21, 2013 3:42 pm

Weird session today, kinda sleepy and wasn't in the mood but I've got a busy weekend coming up so needed to get it done today!

Biceps/forearms , legs and abs

DB bicep curls - weight is per dumbbell reps are per arm
10Kg x 10 reps
10Kg x 10 reps
15Kg x 10 reps
15kg x 10 reps (had to cheat on last rep with left arm)

Forearm curls... Saw these on YouTube and thought why not..
2.5kg x 15 reps
5Kg x 15 reps
10Kg x 12 reps
10Kg x 12 reps
Seemed almost pointless tbh.. Il stick to grip trainer and plate squeezing from now on

Lunges
10Kg x 10 reps each leg
10Kg x 10 reps each leg
20Kg x 10 reps each leg
20Kg x 10 reps each leg
The weight isn't an issue, it's my cardiovascular health holding me back on lunges.

Supersetted with calf raises
10Kg x 30 reps
10Kg x 30 reps
20Kg x 30 reps
20Kg x 30 reps

Ab crunches
W/ 5Kg plate x 20 reps x 20 reps
W/ 5Kg plate x 20 reps x 20 reps
W/ 5Kg plate x 20 reps x 30 reps
W/ 5Kg plate x 20 reps x 30 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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mrbear666
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Re: Rossco's log!

#791 Postby mrbear666 » Thu Nov 21, 2013 3:54 pm

nice mate, you seem to be getting on well with the home training!? 8)
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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vegan_rossco
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Re: Rossco's log!

#792 Postby vegan_rossco » Fri Nov 22, 2013 6:30 am

Hell yeah mike! I'm loving the home training there's so much freedom.

So I'm feeling a little down today, my old taekwondo group have just been in the local paper for winning a bunch of national medals and it really made me miss the sport. I'm going to seriously consider training there again soon, I miss everyone there too..
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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Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Rossco's log!

#793 Postby esqinchi » Fri Nov 22, 2013 9:46 am

Nice sets man, really jealous of the home training. Wish I had a set of plates to pick up, but haven't found a place to get that stuff cheap enough. Haha your thoughts on forearm curls had me busted as I saw this dude at the gym take up an entire bench, and barbell doing those with 5lb plates on the ends. I was thinking "hey dickhead, just use dumbbells and stand over there in the corner!" Those Farmer Carry's I've been doing lately really test grip strength, and upper trapezius as well. You ever try the offset hang from the pullup bar, using a towel? Seems legit.

I practiced taekwondo a little when I was a kid, but not enough to remember much. I've thought about getting into Jeet Kune Do, mostly because of how badass it looks (and Bruce Lee), but it seems like a tremendous undertaking and I don't think I have the time (or cash).

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vegan_rossco
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Re: Rossco's log!

#794 Postby vegan_rossco » Fri Nov 22, 2013 11:19 am

Haha yeah I've heard about the towel trick but I don't have access to a pull up bar currently :/
Dude don't even get me started on people doing stupid shit in the gym hahaha I've seem some pretty incredible fails and heard even worse.. Especially at my old college gym. It was unbearable..
Well amazon are pretty good in terms of prices man. I splashed out on a huge Olympic barbell set up back when I lived with my parents but now I'm with my girlfriend in a much smaller house I decided to just get a pair of dumbbell handles and use all my old plates. The handles cost me about £50 with is probably 80/90 bucks?

Jeet kune do sounds like an awesome idea! I don't have access to any cool martial arts where I live, the options are taekwondo, karate, Brazilian jujitsu and boxing :/
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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Posts: 1194
Age: 36
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Rossco's log!

#795 Postby esqinchi » Sat Nov 23, 2013 12:13 pm

vegan_rossco wrote:Haha yeah I've heard about the towel trick but I don't have access to a pull up bar currently :/
Dude don't even get me started on people doing stupid shit in the gym hahaha I've seem some pretty incredible fails and heard even worse.. Especially at my old college gym. It was unbearable..
Well amazon are pretty good in terms of prices man. I splashed out on a huge Olympic barbell set up back when I lived with my parents but now I'm with my girlfriend in a much smaller house I decided to just get a pair of dumbbell handles and use all my old plates. The handles cost me about £50 with is probably 80/90 bucks?

Jeet kune do sounds like an awesome idea! I don't have access to any cool martial arts where I live, the options are taekwondo, karate, Brazilian jujitsu and boxing :/



See mate, that's what I'm talking about. I should look into that. We are in the process of buying a house, which will hopefully have a decent basement that I can turn into a gym. First up on the order is a solid rack/bench setup. I'll look at Amazon, thanks for the tip. Have a good weekend bro.


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