Rossco's journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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esqinchi
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Re: Rossco's log!

#886 Postby esqinchi » Thu Jan 09, 2014 4:23 pm

Sure mate - I go by Chris (despite my FB page). I think I'd pass directly out on the floor if I tried to put up 95kg (180lbs?).

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vegan_rossco
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Re: Rossco's log!

#887 Postby vegan_rossco » Thu Jan 09, 2014 4:35 pm

Okay cool :D
Haha well the last time I tested my one rep max bench press it was 80Kg and that was very close to crushing me lol!
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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vegan_rossco
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Re: Rossco's log!

#888 Postby vegan_rossco » Sat Jan 11, 2014 10:23 am

I was still feeling a bit of soreness when I started training today which made it a bit more difficult...
I still managed to do okay!

One arm shoulder press/circus press
Warm ups.
Left arm: 17.5Kg x 6 reps
Right arm: 17.5Kg x 6 reps

Left arm:25Kg x 6 reps
Right arm:25Kg x 6 reps

Working sets
Left arm:
30Kg x 4 reps
30Kg x 4 reps
30Kg x 5 reps
Right arm:
30Kg x 5 reps
30Kg x 5 reps
30Kg x 5 reps

Would have added more weight but my left arm was having none of it.. Plus a slight soreness in my triceps was preventing me from locking out the reps. Will add 2.5kg a session from now on.

Seated overhead press. Figured it would be better to do them seated from now on, it's a lot harder haha
10Kg x 12 reps
15Kg x 12 reps
20Kg x 12 reps
This was enough.

Side raises
5Kg x 12 reps
5Kg x 12 reps
10Kg x 12 reps
10Kg x 12 reps

Bent over side raises
2.5Kg x 12 reps
5Kg x 12 reps
7.5Kg x 12 reps
7.5Kg x 12 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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vegan_rossco
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Re: Rossco's log!

#889 Postby vegan_rossco » Sat Jan 11, 2014 10:31 am

Picked this set up on the cheap! Came with two bottles and two glasses ;)
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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

esqinchi
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Re: Rossco's log!

#890 Postby esqinchi » Sat Jan 11, 2014 12:34 pm

Dude you are going to have massive shoulders in no time! Nice work today. Also, give me that beer dammit! (self imposed dry spell over here haha!)

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Mini Forklift Ⓥ
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Re: Rossco's log!

#891 Postby Mini Forklift Ⓥ » Sat Jan 11, 2014 11:21 pm

I heard someone say 'beer' and here I am!

Congrats on your dumbbell PB's, you'll be needing to buy some new shirts very soon!
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vegan_rossco
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Re: Rossco's log!

#892 Postby vegan_rossco » Sun Jan 12, 2014 7:11 am

It's bloody delicious beer lads ;)

I actually had to buy new shirts and trousers for the office.. I had to get large! For the first time in my life yaaaaaaaaaaay hahaha
Il post up a pic shortly :)

One arm dumbbell deadlifts- I did these in the centre of my feet instead of either side
35Kg x 10 reps each arm
50Kg x 6 reps each arm
57.5Kg x 4 reps right arm, x3 reps left arm.
Left it here for now, overall soreness is holding me back again I'm gonna rethink when I train and what days I rest.

Dumbbell rows- weight is per dumbbell
10Kg x 12 reps each arm
25Kg x 12 reps each arm
25Kg x 12 reps each arm
32.5Kg x 12 reps each arm
I'm looking forward to pulling big weight with this exercise, but slow and steady and all that shit..

Dumbbell concentration curls- weight is per dumbbell
7.5Kg x 15 reps
10Kg x 12 reps
12.5Kg x 10 reps
20Kg x 4 reps.. Disappointment, but I was a little ambitious, deload it is.
+2 reps extra each arm of reverse curls where I let the weight down super slowly after cheating it into position.
Followed by resistance band curls, red band (medium) x 20 reps.

That's all for today I think, not feeling shrugs tbh.. I just want my barbell back 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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mrbear666
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Re: Rossco's log!

#893 Postby mrbear666 » Sun Jan 12, 2014 7:16 am

your getting strong as an ox now pal, must be the holland and barret ice cream :lol:
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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esqinchi
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Re: Rossco's log!

#894 Postby esqinchi » Sun Jan 12, 2014 4:43 pm

Funny you're getting size large, and I'm here trying to stay in medium - for the first time in my life! :lol:

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vegan_rossco
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Re: Rossco's log!

#895 Postby vegan_rossco » Tue Jan 14, 2014 11:53 am

Today was nuts at work, definitely need a couple more days rest.. Work today didn't help haha, had to plant shit loads of trees, shovel sand and wheelbarrow it across a field etc.
got my feet up now and I'm staying put
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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Mini Forklift Ⓥ
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Re: Rossco's log!

#896 Postby Mini Forklift Ⓥ » Tue Jan 14, 2014 2:21 pm

New job going well then Ross?
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vegan_rossco
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Re: Rossco's log!

#897 Postby vegan_rossco » Tue Jan 14, 2014 3:08 pm

Yes thanks mate, although it's not very secure... I could be looking for a new job in April :/ fingers crossed eh!
How's the business going dude? Must be awesome running your own :)
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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Mini Forklift Ⓥ
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Re: Rossco's log!

#898 Postby Mini Forklift Ⓥ » Tue Jan 14, 2014 3:20 pm

All the best then, how come your job isn't that secure? Are you on a trial period or something?

Business is going great thanks, when I took over in December we were 20th overall out of our 28 stores.

Last week we were 11th and today we are 7th !! All moving in the right direction mate.
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vegan_rossco
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Re: Rossco's log!

#899 Postby vegan_rossco » Fri Jan 17, 2014 7:49 am

I have trained the last couple of days but haven't gotten around to logging and can't be bothered haha, trained legs and abs the other day mostly body weight..
Yesterday I trained chest.
Bench press- weight is dumbbells combined
20Kg x 10 reps
20Kg x 10 reps
50Kg x 10 reps
80Kg x 2 reps! Could have easily hit another 2 but the dumbbells were so unstable and heavy I knew that going to failure would result in dropping 40Kg either side and smashing my floor into pieces..
Finished up with 60Kg x 10 easy!

Can't really remember the rest of the session, but it consisted of flys, push-ups and kickbacks.

The weather forecast is rain for the next week.. So no outside deadlifts, I may be going to a gym on Tuesday for a little session though :)
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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Mini Forklift Ⓥ
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Re: Rossco's log!

#900 Postby Mini Forklift Ⓥ » Fri Jan 17, 2014 4:08 pm

Have a good weekend in the rain mate MF.
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