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 Post subject: Re: Rossco's log!
PostPosted: Sat Jan 04, 2014 6:06 am 
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Batman
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Posts: 1494
Location: Isle of Wight, England
Just about got through this session, I just couldn't be bothered at all..

One armed dumbbell deadlift, weight is per dumbbell
25Kg x 8 reps each arm
35Kg x 8 reps each arm
45Kg x 6 reps each arm
55Kg x 4 reps each arm
I liked these, I was trying to work out a sensible rep range considering I had to do them with each arm

Dumbbell concentration curls, weight is per dumbbell
5Kg x 12 reps each arm
7.5Kg x 12 reps each arm
10Kg x 12 reps each arm
17.5Kg x 10 reps each arm, no way I was hitting 12 but I'm happy with the 10

One armed Dumbbell rows, weight is per dumbbell
15Kg x 12 reps
15Kg x 12 reps
25Kg x 12 reps
30Kg x 12 reps

Dumbbell shrugs, weight is both dumbbells combined.
30Kg x 20 reps plus a long hold
30Kg x 20 reps plus a long hold
60Kg x 20 reps plus a short hold
60Kg x 20 reps plus a short hold ⚓️

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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 Jan 04, 2014 12:26 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 634
Location: Chicago, IL, USA
Still nice work man. I know exactly what you mean about leg days. I always remind myself that legs are my largest muscle group, so if I want to make gains, I gotta hit legs. The interesting thing I've found is that I feel like I get better training in doing more functional work on legs, than standard squats/deadlifts. I've been adding a lot of different lunges in, even at lower weights, and wake up the next day sore as hell. Something to consider...

Hope you have a solid weekend buddy!

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 Post subject: Re: Rossco's log!
PostPosted: Sun Jan 05, 2014 5:14 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Yeah man my legs get sore as he'll after even the slightest workout haha

So I've been talking to my girlfriend about a few thing with the house, since my weights room is too small for my barbell/squat stands and isn't really stable enough to deadlift 175Kg+ in.. I'm going to use the garden/patio area, any ideas on what I can use to cushion the ground so I don't wreck my patio/weights? Obviously this is just for squats and deadlifts.
I think it'll have to wait until some seasonal improvement.. We're being bombarded with storms almost everyday right now haha.. Which reminds me, any suggestions on what to protect the barbell with so it doesn't rust outside?

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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 Jan 05, 2014 7:57 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Worst training session ever..

I felt like shit half way through, no idea why I just felt physically sick.
Kept going as much as possible but It wasn't nice.

Dumbbell squats
30Kg x 12 reps
30Kg x 12 reps
60Kg x 12 reps
Body weight x 20 reps

Lunges
30Kg x 6 reps each leg
30Kg x 6 reps each leg
60Kg x 6 reps each leg
All of these were supersetted with calf raises x 30 reps

Abs
Crunches W/5Kg plate
25 reps
25 reps
25 reps
Each set was followed by lower ab leg raises and cycles.

I might miss training tomorrow.. Maybe I need a little time to refuel and chill

_________________
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 Jan 05, 2014 4:41 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 511
Hi Ross,

Its not uncommon to experience nausea or light headedness when training intensely (this is especially true on larger muscle groups) ...

Its the result of the body burning so much glycogen out of the muscles, it attempts to continue on with more muscular contractions by manufacturing more glucose out of the lactic acid that has been building up within the muscle/s. Not a pleasant sensation, i find a tablespoon of sugar under the tongue helps.


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 Post subject: Re: Rossco's log!
PostPosted: Mon Jan 06, 2014 2:04 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
HIT Rob wrote:
Hi Ross,

Its not uncommon to experience nausea or light headedness when training intensely (this is especially true on larger muscle groups) ...

Its the result of the body burning so much glycogen out of the muscles, it attempts to continue on with more muscular contractions by manufacturing more glucose out of the lactic acid that has been building up within the muscle/s. Not a pleasant sensation, i find a tablespoon of sugar under the tongue helps.


Hey rob, glad there's nothing wrong with me haha, it happened a couple of time before when training legs, wasn't expecting it from only squatting 60Kg..
Cheers mate :)

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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: Mon Jan 06, 2014 3:08 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Providing I get my barbell back from my parents house I want to set some lifting goals.

Barbell deadlift 200Kg (hopefully get a slight bend in the bar ;) )
Bench 95Kg
Squat 130Kg that's already my max but I want to still be able to hit it!

I won't have all year, just from spring until late autumn due to training outside. I don't mind the cold I just don't want to train in the wind and rain haha

_________________
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: Mon Jan 06, 2014 4:45 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 634
Location: Chicago, IL, USA
I haven't been paying attention, but how many days per week do you train? I like to give myself a couple days rest during the weekend, and maybe one more day during the week.

Also, dude, 200kg for a deadlift is freakin huge man! I might even fly over there to witness such a spectacle! haha

Hope you're doing well mate. Sending you a facebook friend request if that's not too weird!

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 Post subject: Re: Rossco's log!
PostPosted: Tue Jan 07, 2014 2:22 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
I tend to train by how I feel mate, so if I feel run down and sore I won't train, but it tends to be 3 or 4 days a week. Every now and again I'll take a fair bit of time off, recovery is so important but its often overlooked.
Woohoo cheers man, my current maximum deadlift is 175Kg but that was quite a while ago :/
Of course that's not weird! :) glad to have you on there bud, you are a friend afterall

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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 Jan 07, 2014 1:19 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
I uploaded a couple of photos.. Firstly, I'm unable to train for a couple more days due to my house being fitted with a new boiler and better heating, it's taken over my whole house but my gym room has taken the biggest blow as the gas boiler is in that room.. Oh well, I kind of needed a few days off anyway :)

Also I got some omega 3 6 and 9 any opinions on when the best time of day to take them? I'm sure it doesn't matter too much :)


Attachments:
image.jpg
image.jpg [ 143.53 KiB | Viewed 907 times ]
image.jpg
image.jpg [ 212.3 KiB | Viewed 907 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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 Post subject: Re: Rossco's log!
PostPosted: Tue Jan 07, 2014 10:20 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 634
Location: Chicago, IL, USA
Ugh, construction projects stress me out man - fuck a bunch of that! Everywhere I've read kind of suggests taking supplements in the morning... Or is that vitamins? Are vitamins supplements??? :psycho:

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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 09, 2014 2:12 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
I'm taking them in the morning, everywhere I looked suggested the same but I'm sure it doesn't matter that much haha
Our central heating should be finished today and my girlfriend is going out for dinner with friends so after work I'm gonna bit chest hard!

_________________
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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 Profile  
 
 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 09, 2014 2:14 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Nailed it today! Got a huge personal best on bench press and I'm chuffed to bits!

Dumbbell bench press- weight is both dumbbells combined
20Kg x 15 reps
20kg x 12 reps
50Kg x 10 reps
75Kg x 8 reps!
According to the one rep max calculator this puts my max for bench press at 95Kg! Woohoo

Dumbbell flys- weight is both dumbbells combined
20Kg x 15 reps
20Kg x 12 reps
30Kg x 10 reps
35Kg x 8 reps

I tried to do one arm push ups... Couldn't really do it, it just kinda hurt tbh..
3 reps with my left arm.
4 reps with my right arm.
Knuckle push ups x 20 reps

Tricep kickbacks- weight is per dumbbell reps are per arm
7.5Kg x 15 reps
7.5Kg x 12 reps
12.5Kg x 10 reps
17.5Kg x 8 reps (barely) when the weight get this heavy I tend to jerk my back around which obviously isn't good. Il deload it by a lot next time and work on the technique before I fuck myself up ahha

Finished with some tricep extensions using resistant bands
Red band (medium) x 25 reps
Black band (heavy) x 25 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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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 09, 2014 2:52 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 634
Location: Chicago, IL, USA
Nice work with those DBs on the chest press man! 95kg is pretty huge for a 1RM in my opinion. Way to go!

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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 09, 2014 4:20 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Thanks dude ( can I call you by your real name btw? Haha)
I'm pretty pleased with it, let's just hope I can bench 95Kg for real eh :)

_________________
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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