Rossco's journal

[vegan_rossco]

Were you skinny like that when you started this journal?

Nah this was when I was 18 so 6 years ago, I only started this journal maybe a couple years ago. I don't have any decent photos of my frame from around then, I wish I had a proper before photo..

Ha nah not skinny fat, I was always stupidly skinny!

And cheers mike! I'm still not done though

[vegan_rossco]

Shoulders today! I slept weird and my back has been feeling a little off all day so I'm skipping rows..

DB overhead press - weight is per dumbbell and reps are per arm.
10Kg x 10 reps
10Kg x 10 reps
15Kg x 10 reps
25Kg x 5 reps! Pretty happy with this
Drop set all the way down to 5Kg x 30 reps haha just some shoulder punishment
Next shoulder session I'll go as high as 20Kg, slow and steady

Side raises
5Kg x 12 reps
5Kg x 12 reps
10Kg x 12 reps
15Kgx 12 crap reps.

Shrugs, I don't feel like my traps have increased in size or strength for so long.. To make things worse I can't really put anymore than 22.5Kg on my dumbbells because then I have to use the big weight plates which are too awkward and roll up my sides when shrugging.. Any suggestions for traps would be greatly appreciated
20Kg x 20 reps
20Kg x 20 reps
22.5Kg x 20 reps
22.5Kg x 20 reps
Drop set 10Kg x 20 reps

I did some plate pinching for forearm work, kept it light to get used to doing them!
And that's all for tonight! Planning on sinking some ales tomorrow night, the supermarket where I used to work are having their Christmas party and I've been invited along haha

[esqinchi]

Dude, I've got a killer trap exercise right here...

Ski Swings

Start Position: Dumbbells in each hand, neutral grip, hands at your sides, feet just inside of shoulder width, and knees slightly bent.

Execution: Using your entire body, explosively swing the dumbbells out in front of you, and up over your head, as you straighten legs to fully standing (like a deadlift motion). One solitary motion, much like a kettlebell swing. Allow the DB's to swing back down (watch out for your knees!), meanwhile bending knees again, until the DB's reach just behind the waist. Repeat. 3 sets of 15 @ 25lbs. Await DOMS.

Here's a diagram, maybe you know her? lol http://www.fitbie.com/sites/default/files/dumbbell-skier-swing-ex_0.jpg

I love these, but haven't done them in a while. First time I did them my upper traps were sore for three days. Kind of gave them up after my shoulders started bothering me (thanks to front raises, not these).

Nice workout otherwise bro!

[vegan_rossco]

Wow thanks man! Il give them a try next time will look at so,e YouTube vids to make sure i get the technique right!
I don't mind the DOMS buds, just makes me feel like I've done something right haha

[esqinchi]

Also, you could try Farmer's Walks if you have the space. Those are fun (I guess), and rock the traps.

[vegan_rossco]

I don't have the weight for farmers walks mate :/ but I'll work with what I've got

Had an easy day at the office today and I've been stoked to train all day!
Chest and triceps mainly.

DB bench press
10Kg x 12 reps per arm
20Kg x 12 reps per arm
30Kg x 11 reps per arm! 3 more than last time!
Push ups x 20 reps
Push ups x 20 reps, I basically fell on my face by the end.

Skull crushers
10Kg x 12 reps
20Kg x 12 reps
20Kg x 12 reps
30Kg x 10 reps, will repeat this weight every session until I hit 12 reps

Front raises
10Kg x 12 reps
10Kg x 12 reps
15Kg x 12 reps
25Kg x 5 reps.. Had the big plates on which made it a bit awkward as I was basically hitting myself in the thighs..

Little bit of grip training and that's all for today!

Hopefully training legs after work tomorrow, depending on how tired I am..

[vegan_rossco]

Work yesterday was waaaay too intense.. I spent a whole day clearing trees and dragging them.. So when I got home it was xbox with my feet up and no training for me!
I did train this afternoon though!
Mostly legs with some biceps/abs

Hammer curls weight per dumbbell and arm
10Kg x 10 reps
10Kg x 10 reps
15Kg x 8 reps (less reps so I could go further on the lasst set)
17.5Kg x 7 reps. Will repeat until I get 8 haha
Resistance band curls x 25 reps! Ouch

Lunges
10Kg x 5 reps each leg
10Kg x 5 reps each leg
20Kg x 5 reps each leg plus 30 calf raises
20Kg x 5 reps each leg plus 30 calf raises
30Kg x 5 reps each leg plus 30 calf raises

Ab crunches
5Kg x 20 reps
5Kg x 20 reps
10Kg x 20 reps
10Kg x 20 reps
Dropset 0 weight x 20 reps

[esqinchi]

Nice lunges man, you'll feel those tomorrow. Plus, dragging logs around a forest sounds like a workout in itself! I wish I lived closer to the countryside so I could get some outside exercise like that!

[vegan_rossco]

Today's training was weird... My girlfriend came in the room to hang out and started training with me hahaha, she's a dancer so was doing squats/lunges and ab stuff but I taught her how to do side raises and shrugs haha.
So basically I didn't get as much done as I planned.

DB overhead press- weight is per dumbbell and reps are per arm
10Kg x 10reps
10Kg x 10 reps
15Kg x 10 reps
20Kg x 10 reps
This was a deload, I'm stoked to get up to 30Kg!

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

DB rows- weight per dumbbell reps are per arm
10Kg x 12 reps
10Kg x 12 reps
20Kg x 12 reps
20Kg x 12 reps

DB shrugs-weight per dumbbell reps per arm.
10Kg x 20 reps
10Kg x 20 reps
20Kg x 20 reps
20Kg x 20 reps

Didn't get a chance to try that other trap workout. I didn't wanna try it with the girlfriend present as I wasn't sure what I was actually doing. Also no farmers walks but will get round to those eventually!
Bench press tomorrow! I'm stoked!

[esqinchi]

Nice workout man. I'm sure you'll be to 30kg for overhead in no time - and that will be HUGE! Sometimes I wish my wife would train with me, but I also love the solitude. I'll have toget back into overhead press to catch up haha!

[vegan_rossco]

Ahha I hope il eventually be able to get the 30Kg DB s up!

So today I trained super late!
DB chest press- weight per dumbbell reps per arm.
10Kg x 12 reps
20Kg x 12 reps
32.5Kg x 10 reps

Press ups
X20 reps
X20 reps

Skull crushers
I finally got the form right and jeeeesus they're hard! And totally crush your triceps haha
10Kg x 12 reps
10Kg x 12 reps
20Kg x 12 reps
20Kg x 12 reps

Front raises
10Kg x 12 reps
10Kg x 12 reps
15Kg x 12 reps
25Kg x 10 reps

Finished up with some tricep dips!
20 reps

[vegan_rossco]

Went out for my dad's birthday last night to a Chinese restaurant, had never heard of the place before so I was a little worried that there wouldn't be much option for me. I was so wrong! For a starter I had deep fried bean curd with salt and pepper.. Just amazing.. For main I had bean curd with bell peppers and black bean sauce all washed down with a couple of bottles of Tsingtao beer!
I love Chinese food!!!!

Anyways, today's training was an early one!
Legs/biceps/forearms/abs

DB bicep hammer curls- weight is per dumbbell and reps are per arm!
5Kg x 12 reps
10Kg x 10 reps
15Kg x 8 reps
17.5Kg x 8 reps (had to cheat on the last rep for left arm)
Resistant band curls x 25 reps

Ab crunches with weight plates
5Kg x 20 reps
5Kg x 20 reps
10Kg x 20 reps
10Kg x 20 reps
Drop to 0Kg x 30 reps

Lunges- reps are for each leg
10Kg x 5 reps + 10Kg calf raises x 30 reps
10Kg x 5 reps + 10Kg calf raises x 30 reps
20Kg x 5 reps + 20Kg calf raises x 30 reps
20Kg x 5 reps + 20Kg calf raises x 30 reps
32.5Kg x 5 reps + 32.5Kg calf raises x 30 reps

Finished with plate pinches and grip trainer!

[landsleaving]

Some good training going down here! Keep plugging at it Rossco.

I only got the 22's overhead for 8 reps, I'm going to work at this though!!

Also, you need more weights and or longer dumbells, don't let your equipment hold you back

[vegan_rossco]

Some good training going down here! Keep plugging at it Rossco.

I only got the 22's overhead for 8 reps, I'm going to work at this though!!

Also, you need more weights and or longer dumbells, don't let your equipment hold you back

Thanks man
Yeah I have the equipment back at my parents house but in my new pad I don't have the space and the floor isn't really strong enough to withstand 200Kg deadlifts :p may have to join a gym again in the new year but I hate most people in gyms haha

Am hitting 22.5kg tonight :0 just stopping for fruit and coffee and will hit them hard! I wanna get 8 at least but really want 10!

[vegan_rossco]

Here's a little photo from my lunch break earlier, jacket potato and beans made on the fire in the middle of the woods