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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 09, 2014 4:23 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 531
Location: Chicago, IL, USA
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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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 09, 2014 4:35 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1479
Location: Isle of Wight, England
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!

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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 11, 2014 10:23 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1479
Location: Isle of Wight, England
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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 Post subject: Re: Rossco's log!
PostPosted: Sat Jan 11, 2014 10:31 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1479
Location: Isle of Wight, England
Picked this set up on the cheap! Came with two bottles and two glasses ;)


Attachments:
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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 11, 2014 12:34 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 531
Location: Chicago, IL, USA
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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 Post subject: Re: Rossco's log!
PostPosted: Sat Jan 11, 2014 11:21 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3837
Location: Christchurch, New Zealand.
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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 Post subject: Re: Rossco's log!
PostPosted: Sun Jan 12, 2014 7:11 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1479
Location: Isle of Wight, England
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

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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 12, 2014 7:16 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1272
Location: wales
your getting strong as an ox now pal, must be the holland and barret ice cream :lol:

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 Post subject: Re: Rossco's log!
PostPosted: Sun Jan 12, 2014 4:43 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 531
Location: Chicago, IL, USA
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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 Post subject: Re: Rossco's log!
PostPosted: Tue Jan 14, 2014 11:53 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1479
Location: Isle of Wight, England
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

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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 14, 2014 2:21 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3837
Location: Christchurch, New Zealand.
New job going well then Ross?

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 Post subject: Re: Rossco's log!
PostPosted: Tue Jan 14, 2014 3:08 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1479
Location: Isle of Wight, England
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 :)

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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 14, 2014 3:20 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3837
Location: Christchurch, New Zealand.
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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WEB: http://www.jimsty.wix.com/strength-vs-size
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 Post subject: Re: Rossco's log!
PostPosted: Fri Jan 17, 2014 7:49 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1479
Location: Isle of Wight, England
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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 Post subject: Re: Rossco's log!
PostPosted: Fri Jan 17, 2014 4:08 pm 
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VBB Moderator Powerlifter & Ultrarunner
User avatar

Joined: Sat Jan 21, 2012 4:13 am
Posts: 3837
Location: Christchurch, New Zealand.
Have a good weekend in the rain mate MF.

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WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
Image http://www.youtube.com/user/kiwilifter?feature=mhee


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