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 Post subject: Re: Rossco's log!
PostPosted: Sat Dec 21, 2013 12:25 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 590
Location: Chicago, IL, USA
Haha nice man . . . Yeah DB deadlifts can be tough; calling in on the balance, and all those other tiny muscles in there you never knew you had! I like the wide leg deadlift with db's because it just murders the hamstring. Hope you have a fantastic weekend mate, and a happy holiday!

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 Post subject: Re: Rossco's log!
PostPosted: Mon Dec 23, 2013 8:28 am 
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Batman
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Posts: 1493
Location: Isle of Wight, England
Last training before Christmas. My back is in absolute pieces so training shoulders was quite difficult..

Overhead press- weight per dumbbell reps per arm
10Kg x 12 reps
10Kg x 12 reps
20Kg x 10 reps
27.5Kg x 0.. Couldn't budge it at all. Il blame that on the back and traps being so sore.

Arnold press - weight per dumbbell reps per arm
Thought I would give them a try :)
10Kg x 12 reps
10Kg x 12 reps
15Kg x 12 reps
15Kg x 12 reps

Side raises- weight per dumbbell reps per arm.
5Kg x 12 reps supersetted bent over side raises 2.5Kg x 12 reps
5Kg x 12 reps supersetted bent over side raises 2.5Kg x 12 reps
10Kg x 12 reps supersetted bent over side raises 5Kg x 12 reps
10Kg x 12 reps supersetted bent over side raises 5Kg x 12 reps

Tricep kickbacks. Weight per dumbbell reps are per arm
Still fairly light for now.
5Kg x 12 reps
7.5Kg x 12 reps
10Kg x 12 reps
10Kg x 12 reps

And that's it apart from a little grip training until after Boxing Day.
Hope everyone has a lovely Christmas!

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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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 Post subject: Re: Rossco's log!
PostPosted: Fri Dec 27, 2013 7:18 am 
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Batman
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Posts: 1493
Location: Isle of Wight, England
So I had every intention on going easy on myself this session.. Didn't happen

Back day! Apparently.

Dumbbell deadlifts- weight is both dumbbells combined
50Kg x 12 reps
70Kg x 12 reps
80Kg x 12 reps

Bicep concentration curls, weight is per dumbbell.
5Kg x 12 reps per arm
7.5Kg x 12 reps per arm
10Kg x 12 reps per arm
15Kg x 12 reps per arm, personal best! Never felt a burn like that before in my bis.

Dumbbell rows
15Kg x 12 reps per arm
15Kg x 12 reps per arm
20Kg x 12 reps per arm
27.5Kg x 12 reps per arm

Dumbbell shrugs, weight is both dumbbells combined.
30Kg x 20 reps plus a short farmers walk.
30Kg x 20 reps plus a short farmers walk.
55Kg x 20 reps plus a hold
55Kg x 20 reps plus a hold

Currently dead..


I ordered a decent bench due to reduced prices in January sales! Should arrive Saturday so i will likely train chest then amd get In a leg sesh tomorrow if I can

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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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 Post subject: Re: Rossco's log!
PostPosted: Fri Dec 27, 2013 3:41 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Haha, no wonder you are dead mate. Nice back session !!

How was your Christmas, I take it that you had a good one?

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 Post subject: Re: Rossco's log!
PostPosted: Sat Dec 28, 2013 3:20 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Cheers dude! Yeah it was bloody lovely thanks James! Me and the mrs got a new tv ;)
How was your Christmas? I hope you spoiled the girls :) and how's the business? I know it's keeping you busy :)

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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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 Post subject: Re: Rossco's log!
PostPosted: Sat Dec 28, 2013 11:08 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Today's training started off disappointing but turned great toward the end!

Chest and triceps

Dumbbell bench press. - weight is both combined dumbbells

Firstly loads of warming up, won't bother posting those sets.
And then I hit these:
55Kg x 12 reps
60Kg x 12 reps
70Kg x 6 reps. 1 rep decrease, I fucked up. Was down to bad balance and bad form. Il smash it next time. Finished up with a super quick set at:
50Kg x 12 reps

Dumbbell flys. - weight is both dumbbells combined.
I wasn't sure how much weight to use as I don't normally bother with this exercise.
20Kg x 12 reps
25Kg x 12 reps
30Kg x 12 reps
30Kg x 12 reps

Tricep kickbacks!
I'm hindsight I probably should have done my planned set of press ups before this exercise.. Lesson learned.
7.5Kg x 12 reps per arm
7.5Kg x 12 reps per arm
10Kg x 12 reps per arm
12.5Kg x 12 reps per arm

Couldn't do any press ups, or certainly couldn't as many as I would have liked..

Finished up with resistant band tricep extensions.
Medium tension(red) x 20 reps
High tension (black) x 10 reps

Considering training legs and abs tomorrow but not sure yet. I wanna get totally smashed New Year's Eve so I don't want to train Monday /Tuesday/Wednesday

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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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 Post subject: Re: Rossco's log!
PostPosted: Sun Dec 29, 2013 1:01 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 590
Location: Chicago, IL, USA
Dude you're killing it over here! ChestFly can be tough. Have you ever tried it on an incline bench? When your hands come together at the top, turn your palms in toward your face. Personally I found 35lb dumbbells to be pretty tough for 12 reps. Looks like you had a nice holiday man. Have fun tearing it up on new years eve, maybe I'll see you on tv haha. Any resolutions?

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 Post subject: Re: Rossco's log!
PostPosted: Sun Dec 29, 2013 5:03 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
No I haven't tried incline on anything really, but I have a new bench which is adjustable so I don't have an excuse anymore haha :) yeah I'm feeling the flys now mate haha, I'm stoked for New Year's Eve :D
You got any plans dude?

Has anyone had any experience with BCAAs? I got some which I was told would ease DOMS. They aren't doing anything tbh..

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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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 Post subject: Re: Rossco's log!
PostPosted: Sun Dec 29, 2013 6:00 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Here's my new bench! And my home gym so far ;)
Obviously I put it in the middle of the room when I train :p


Attachments:
image.jpg
image.jpg [ 150.42 KiB | Viewed 855 times ]

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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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 Post subject: Re: Rossco's log!
PostPosted: Sun Dec 29, 2013 6:24 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Nice set up!

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 Post subject: Re: Rossco's log!
PostPosted: Mon Dec 30, 2013 8:11 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 590
Location: Chicago, IL, USA
Tried BCAA's for a couple weeks and noticed no changes. Also tried HMB for a couple weeks and didn't notice much. My trainer swears by HMB, for quicker recovery after training, and training longer/harder/etc. I tried the green coffee extract for a few weeks, but didn't notice much either. Pretty sure the only supplements we may need are standard vitamins, maybe add in some vitamin D during winter, or B-Complex.

No plans for NYE, other than making something tasty, and having a couple beers before I begin my resolutions. I hear you're out to get sauced! :lol:

Hope you have a good time bro!

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 Post subject: Re: Rossco's log!
PostPosted: Tue Dec 31, 2013 5:36 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Cheers Synny! :)
What's hmb dude? I find creatine works really well for me!

Fair enough dude, have a good nye anyways :) I bumped the beer thread for you ;)

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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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 Post subject: Re: Rossco's log!
PostPosted: Tue Dec 31, 2013 6:07 am 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 494
Nice wee set up Ross, trying to convince the Mrs to let me get these beauties:) http://www.valleyfitness.co.uk/quick-lo ... 4-4kg.html


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 Post subject: Re: Rossco's log!
PostPosted: Tue Dec 31, 2013 8:28 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
HIT Rob wrote:
Nice wee set up Ross, trying to convince the Mrs to let me get these beauties:) http://www.valleyfitness.co.uk/quick-lo ... 4-4kg.html


Woah that looks fancy mate! Convince her dammit!

_________________
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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 Post subject: Re: Rossco's log!
PostPosted: Wed Jan 01, 2014 8:07 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
I am unspeakably hungover today..
But I have this to cheer me up ;)
Going to train hard tomorrow! Happy new year guys and girls


Attachments:
image.jpg
image.jpg [ 103.09 KiB | Viewed 819 times ]

_________________
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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