Rossco's journal

[vegan_rossco]

A basement gym sounds incredible mate!

So I had a pretty mental weekend.. Last ever shift at my weekend job I got covered in flour by my colleagues...

I went out for a few drinks on the Saturday night and have only just recovered.. I've got a busy day of work this week at the new job but il get some training in here and there!

[vegan_rossco]

Work was pretty cool today, I was coordination support on a conservation project and was a young persons mentor for out of work teenagers, everyone was awesome and the weather was perfect, but I'm knackered..
A big cup of coffee and a cheeky banana and I was ready to go!!

weight is per dumbbell and reps are per arm on every exercise

DB overhead press
10Kg x 10 reps
10Kg x 10 reps
22.5Kg x 10 reps! Fuck yeah!
22.5Kg x 8 reps plus a 10 second hold above my head

Side raises
5Kg x 12 reps
5Kg x 12 reps
7.5Kg x 12 reps
12Kg x 12 reps

DB rows
20Kg x 12 reps supersetted with DB shrugs 20Kg x 12 reps
20Kg x 12 reps supersetted with DB shrugs 20Kg x 12 reps
20Kg x 12 reps supersetted with DB shrugs 20Kg x 12 reps
25Kg x 12 reps
Shrugs 25Kg x 12 reps

[esqinchi]

Nice lifts man, especially the overhead press. Haven't been doing those much myself, so I doubt I could manage 22.5kgs (50lbs, right?).

Hey, what makes a banana cheeky?

It's cool that you are helping young people. I think that many of them are misguided, usually by poor/absent parenting. It's a very serious problem here in the States. Many of them have no work ethic, or major entitlement issues. Good stuff man, I'm sure they can learn a lot from someone like you.

[landsleaving]

Good stuff on the OHP, I'm going to give the 22s a go this week, good motivation

On the lunges try doing sets of 5 per leg or doing a set per leg and then racking the weight and get a few breaths and go again. If you are doing 10 reps for each leg then that is 20 reps on the core! Alternatively you could just keep going at them and adapt!

[vegan_rossco]

Good stuff on the OHP, I'm going to give the 22s a go this week, good motivation

On the lunges try doing sets of 5 per leg or doing a set per leg and then racking the weight and get a few breaths and go again. If you are doing 10 reps for each leg then that is 20 reps on the core! Alternatively you could just keep going at them and adapt!

Never thought of it that way mate, good idea i'll definitely stick to 5 per leg from now on
Race you to 30s on ohp? :p

Nice lifts man, especially the overhead press. Haven't been doing those much myself, so I doubt I could manage 22.5kgs (50lbs, right?).

Hey, what makes a banana cheeky?

It's cool that you are helping young people. I think that many of them are misguided, usually by poor/absent parenting. It's a very serious problem here in the States. Many of them have no work ethic, or major entitlement issues. Good stuff man, I'm sure they can learn a lot from someone like you.

It's about 50lbs per arm mate yeah I'm proper pleased with my ohp!
Yeah the young people I work with aren't that much younger than me (im 24) which is terrifying considering most of them live in hostels and some have even lived on the streets, it's shocking thinking that wealthy countries that we live in still have homeless teenagers :/ anyways I run a little Facebook page to promote the group, it's not very big but it's only just been made really
https://www.facebook.com/pages/Green-Ar ... 9694422442

Training was odd today, I woke up with shoulder DOMS which made bench press and front raises dreadful!

DB bench press - weight is per dumbbell and reps are per arm
10Kg x 10 reps
20Kg x 10 reps
30Kg x 1 rep.. Soon realised it was 35Kg which was why I couldn't budge it.. Haha
30Kg x 8 dodgy reps. Will repeat this weight next chest session when I don't have bad DOMS..
Press ups to finish x 25 reps

Skull crushers
10Kg x 12 reps
20Kg x 12 reps
20Kg x 12 reps
27.5Kg x 12 reps

Front raises. These sucked from the shoulder DOMS so I kept it fairly light
10Kg x 12 reps
10Kg x 12 reps
15Kg x 12 reps
15Kg x 12 reps

Managed to wrangle a day off today so I'm gonna spend some time with the girlfriend!

[landsleaving]

30 for ten, that'll be the day!
Don't forget to double the sets add 25% plus weight on the lunges if you drop the reps, lol you're going to hate me!!!

[vegan_rossco]

30 for ten, that'll be the day!
Don't forget to double the sets add 25% plus weight on the lunges if you drop the reps, lol you're going to hate me!!!

Hahaha oh man I totally do! :p
Although I only added one extra set.. And didn't put the weight up too much.. Il just keep increasing from here

So I woke up in the strangest mood.. Had an overwhelming urge to pound the crap out of my punching bag at like 6am.. Didn't have work till 10ish so got in some early morning training.

Big warm up, taekwondo drills and lots of punches, almost got it all out of my system..

DB hammer curls- weight is per dumbbell and reps are per arm
10Kg x 10 reps
10Kg x 10 reps
15Kg x 8 reps
17.5Kg x 6 reps
Finished with a drop set to band curls x 30 ouchhhhhhh

Lunges (took some advice and kept reps at 5 per leg which was a lot better! )
10Kg x 5 reps each leg + superset of calf raises 10Kg x 30 reps
10Kg x 5 reps each leg + superset of calf raises 10Kg x 30 reps
20Kg x 5 reps each leg + superset of calf raises 20Kg x 30 reps
20Kg x 5 reps each leg + superset of calf raises 20Kg x 30 reps
25Kg x 5 reps each leg + superset of calf raises 25Kg x 30 reps
Calf torture eurghhhhh

Ab crunches
5Kg x 20 reps
5Kg x 20 reps
5Kg x 20 reps
10Kg x 30 reps

[Mini Forklift Ⓥ]

Sounds like a great way to start the day !!

Hey, I think that sometimes what I eat before I go to bed has somewhat of an effect on my mood when I wake up the next day. Some foods give me really dark, messed up dreams whereas other types of food I have some amazing dreams and wake up feeling top of the world.

[vegan_rossco]

Found a really old and embarrassing photo of me from about 5 years ago.. Thought I would do a little comparison of then and now haha

[vegan_rossco]

I think you're right there MF and it also depends on what I've watched on tv and stuff.
So to anyone confused about my blue roses tattoo shifting sides, it's in the mirror :p

[Mini Forklift Ⓥ]

Yeah I hear you. Don't tend to watch a lot of TV and I try to shut down the laptop at least an hour before I go up to bed.

You missing Sainsbury's yet mate?

[vegan_rossco]

Hell no man! glad to be out of there and getting my career going how's the business mate?

[mrbear666]

alright mate, huge difference in those pics! your arms are twice thesize now! good job

[maybenot]

At least you weren't skinny fat, just skinny =)

[pspforever1]

Were you skinny like that when you started this journal?