Rossco's journal

[vegan_rossco]

DB rows - weight is per dumbbell and reps are per arm
10Kg x 12 reps
10Kg x 12 reps
20Kg x 12 reps
22.5Kg x 12 reps

DB overhead press - weight is per dumbbell reps are per arm
10Kg x 10 reps
10Kg x 10 reps
15Kg x 10 reps
22.5Kg x 10 reps! Even felt like I still had a couple in the tank

Side raises - weight per dumbbell reps per arm
5Kg x 12 reps
5Kg x 12 reps
10Kg x 12 reps
12.5Kg x 12 reps

Shrugs
20Kg x 20 reps
20Kg x 20 reps
30Kg x 20 reps + minute long farmers walk
30Kg x 20 reps + minute long farmers walk

I feel great after this! Will definitely take tomorrow off as a rest day

[esqinchi]

Damn son look at all that volume! Nice work on the DB press those are some pretty big numbers. And I see you're rocking the farmer's walk - nice! I bet your traps will be screamin' tomorrow. Great stuff!

[vegan_rossco]

Thanks man yeah the farmer walks were cool! I just need to do the. With a lot more weight! not feeling the soreness just yet...

Does anyone have Instagram? I just made an account! give us your usernames or whatever..

[AndiMorris]

Nice work!!

[vegan_rossco]

Really wasn't in the mood to train today but did anyway.

DB bench press
12.5Kg x 10 reps
20Kg x 10 reps
35Kg x 5 reps.. A little disappointing
25Kg x 16 reps (failure)

Push ups x 25 reps

Skull crushers
10Kg x 12 reps
10Kg x 12 reps
25Kg x 10 reps

Did some front raises and dips too but already forgotten ahha

[vegan_rossco]

Trained legs/biceps/abs

Bicep hammer curls - kept the weights the same as last time- weights are per dumbbell reps are per arm
5Kg x 12 reps
10Kg x 10 reps
12.5Kg x 10 reps
17.5Kg x 8 reps (no cheats)

Lunges- per leg
10Kg x 5 reps
10Kg x 5 reps
20Kg x 5 reps
20Kg x 5 reps
35Kg x 5 reps

Squats
Body weight x 15 reps + superset of calf raises x 30 reps
10Kg plate x 15 reps + superset of calf raises x 30 reps
15Kg plate x 15 reps + superset of calf raises x 30 reps

Ab crunches with weight plates
5Kg x 20 reps
5Kg x 20 reps
10Kg x 20 reps
10Kg x 20 reps + drop set of body weight x 20 reps

A little better I suppose!

[esqinchi]

You're killing it with those lunges mate! Nice work! Sorry I've been MIA - you can read about that in my post. Nice work on the curls too - motivating me to work arms more haha!

[vegan_rossco]

You're killing it with those lunges mate! Nice work! Sorry I've been MIA - you can read about that in my post. Nice work on the curls too - motivating me to work arms more haha!

Posted on your log mate

[vegan_rossco]

Very short training today, ohp took a lot out of me and I just don't have the patience to get a thorough workout In today.

Overhead press - weight per dumbbell reps per arm
10Kg x 12 reps
10Kg x 12 reps
15Kg x 10 reps
25Kg x 9 reps! Fucking nailed it! 4 rep improvement, saying that the last two reps were ugly!

DB rows , weight is per dumbbell and reps are per arm
10Kg x 12 reps
15Kg x 12 reps
15Kg x 12 reps
25Kg x 12 reps

That's all for today.. It's likely that il train tomorrow! I'm thinking of taking a fair bit of time off for the Christmas period but I'll see how I feel

[vegan_rossco]

I trained yesterday and it was fucking awesome!

Dumbbell bench press - weight is per dumbbell
10Kg x 12 reps per arm
25Kg x 12 reps per arm
35Kg x 7 reps per arm! Will increase to 37.5Kg next session, I felt like there were a couple of reps still in the tank..
25Kg x 12 reps per arm!

Wide grip push ups x 30 reps

Tricep kickbacks, I loved them! And I'm feeling the burn from them which I don't often get in my triceps! I won't bother logging them at the moment because I was just figuring out what weight to use for them, I have it written down on my paper journal.

Diamond push ups x 20 reps

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

No training today, a friend of mine is moving away so off out for a few beers and crap food!

[esqinchi]

Nice mate! Getting up there with the DB Bench! Tricep kickbacks always kill me so I "forget" to do them from time to time aha You ever try the one where you lie on a bench, DB's in hand, do a chest pull over, and when your arms are perpendicular to the floor, bend the arms toward your head for a skull crusher? One move, insane burn. You're killing it with those diamond pushups too man - putting me to shame!

Have some pints for me - I'm jealous. Let me know what you're drinking so maybe I can try something new!

[vegan_rossco]

Haven't heard of that before bro, I'm not very adventurous with my training if I'm honest haha!
I had a couple of ales, 'badger' is the brand name, it's a very English drink haha!
I've not trained today and won't tomorrow either but I've been using my grip trainer constantly, will train Sunday and Monday and then have a few more off for Christmas Eve/day and boxing day!

[vegan_rossco]

Okay scrap that I've totally caved in.. I'm gonna get a little bit of training in now after all.
I wanna do something different so I'm thinking of doing dumbbell deadlifts. I can barbell deadlifts 175Kg but I can only maximise each dumbbell to weigh 62.5Kgs.
Il just see how it goes I guess

[esqinchi]

Dude 176kg is a pretty beastly deadlift! If you're doing db deadlifts, maybe try single leg deadlift, straight leg on a box, some good mornings, or even wide leg deadlifts - those are killer on the hammies!

[vegan_rossco]

Well I just went for your basic dumbbell deadlifts and.... What the fuck!! They were so hard!

Dumbbell deadlifts -weight is combined dumbbells
50Kg x 12 reps
70Kg x 12 reps
80Kg x 12 reps
80Kg x 10 reps
I think it was a balance issue, or maybe the strain on grip, either way I liked using dumbbells for this! I felt it doing some major damage haha

Bicep concentration curls weight is per dumbbell reps are per arm.
I deloaded a fair bit and switched to concentration curls for a bit of shape.

5Kg x 12 reps
7.5Kg x 12 reps
10Kg x 12 reps
12.5Kg x 12 reps

10Kg x 8 walking lunges and 8 squats
10Kg x 8 walking lunges and 8 squats
15Kg x 10 walking lunges and 10 squats
15Kg x 10 walking lunges and 10 squats

My whole lower body was totally fucked from the DLs haha
Looking forward to getting some training in on Monday!