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!

#901 Postby esqinchi » Fri Jan 17, 2014 4:18 pm

Dude 80kg bench is pretty fucking mighty! You can't deadlift in the rain? Come on man! :zunge:

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asparagus
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Re: Rossco's log!

#902 Postby asparagus » Fri Jan 17, 2014 7:59 pm

Dude, world's strongest men compete in the rain all the time. Put on your boots and out you go!
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

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vegan_rossco
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Re: Rossco's log!

#903 Postby vegan_rossco » Sat Jan 18, 2014 12:57 am

Very good point guys. I guess I have no excuse eh? :p I don't mind training In a little bit of rain... But the way it's been coming down recently it would suck 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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Re: Rossco's log!

#904 Postby vegan_rossco » Sat Jan 18, 2014 6:29 am

Nailed shoulders today :)
I've noticed on here and on Instagram that most people post in pounds, so I thought I would post both so people have an idea of what I'm lifting :)

One arm overhead press/circus press
25Kg x 5 reps each arm (55lbs)
25Kg x 5 reps each arm (55lbs)
32.5kg x 5 reps each arm (72lbs)
32.5Kg x 5 reps with right arm (72lbs)
32.5Kg x 4 reps with left arm (72lbs)

Seated overhead press- weight is both dumbbells combined
20Kg (44lbs) x 10 reps
30Kg (66lbs) x 10 reps
45Kg (99lbs) x 10 reps

Side raises - weight is per dumbbell and reps are per arm
5Kg (11lbs) x 12 reps
5Kg (11lbs) x 12 reps
12.5Kg (27.5lbs) x 12 reps
12.5Kg (27.5lbs) x 10 reps
Drop set to 5Kg (11lbs) x 12 reps

Didn't do tricep kickbacks today!
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!

#905 Postby vegan_rossco » Sat Jan 18, 2014 7:35 pm

Here's my patio where I'll be deadlifting and squatting 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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Mini Forklift Ⓥ
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Re: Rossco's log!

#906 Postby Mini Forklift Ⓥ » Sat Jan 18, 2014 11:27 pm

Very cool, looks good mate. Don't crack your tiles though hehe
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vegan_rossco
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Re: Rossco's log!

#907 Postby vegan_rossco » Mon Jan 20, 2014 2:57 am

Haha I've got protective mats matey ;)

Right, I sat down yesterday, had a read through 5/3/1 I have on PDF (thanks Jim) and it's got me stoked to train! I'm borrowing my dad's van on Wednesday after work to move all my equipment (squat stands, barbell, big weight plates, belt, chalk) to my new house!
My training will look a bit different, with heavy deads and squats (il be using a similar training style to 5/3/1 with them) il also do the occasional barbell ohp and bench, depending on time, lastly I'll be doing hill sprints as soon as I find a decent hill around here haha! Il still do dumbbell bench/ohp and circus presses, with the squats stand il be able to do pull-ups on the barbell and dips on the safety catches! So il have more exercises at my disposal.
I'll likely start all of this Thursday or at the weekend, for now I'll do some light dumbbell training and body weight exercises to save myself for super heavy deads!
Last chance for someone to talk me out of deadlifting and squatting on the same day!
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!

#908 Postby Mini Forklift Ⓥ » Mon Jan 20, 2014 2:09 pm

Look forward to seeing how you go with the 5/3/1, it's pretty foolproof and the gains should come slow and steady. You just have to stick to the programme and work hard, same as all of them I guess.

You have a good weekend? Did it stop raining?
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vegan_rossco
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Re: Rossco's log!

#909 Postby vegan_rossco » Tue Jan 21, 2014 2:49 am

Mini Forklift Ⓥ wrote:Look forward to seeing how you go with the 5/3/1, it's pretty foolproof and the gains should come slow and steady. You just have to stick to the programme and work hard, same as all of them I guess.

You have a good weekend? Did it stop raining?

Yeah I did it before for about 4 mesocycles and enjoyed it, I won't be following it properly though just borrowing the layout for my squats amd deadlifts :p
Fuck the rain man I'm training on Wednesday regardless 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

esqinchi
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Re: Rossco's log!

#910 Postby esqinchi » Tue Jan 21, 2014 10:18 am

Those are some pretty big numbers up there for the shoulder work, making me feel like a little girl! Glad you had a solid weekend mate, and that you're getting your gear back in action. I wish I had some (or all) of the equipment you've got - especially the barbell!

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vegan_rossco
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Re: Rossco's log!

#911 Postby vegan_rossco » Tue Jan 21, 2014 2:37 pm

esqinchi wrote:Those are some pretty big numbers up there for the shoulder work, making me feel like a little girl! Glad you had a solid weekend mate, and that you're getting your gear back in action. I wish I had some (or all) of the equipment you've got - especially the barbell!

In hindsight it wasn't a smart investment (all my equipment) I would have to use it all for years before I made the money back that I would have spent on the gym haha, but I love having it! Will have to buy £80-£100 worth of plates providing I increase my deadlifts as much as I would like ;) the Olympic barbell and weights cost me about £200 ish the stands were about £80 and my bench was £50 haha.. All of which were on big sales!
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

User avatar
vegan_rossco
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Age: 27
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Location: Isle of Wight, England

Re: Rossco's log!

#912 Postby vegan_rossco » Tue Jan 21, 2014 4:09 pm

Anyone know how I change the name of this thread? :s
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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asparagus
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Re: Rossco's log!

#913 Postby asparagus » Tue Jan 21, 2014 7:04 pm

Hey Ross - You could rig up a tarp or some other waterproof sheeting over your patio, provided your neighbors don't mind the look of it. That would keep you out of the rain and provide some shade for the summer so your bar doesn't get super hot from sitting in the sun. Your bar is still likely to rust pretty quickly though, given your climate. If your plates are coated or painted they should be OK until they get scratched up.

If you go back and edit the first post in the thread you can change the subject.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
vegan_rossco
Batman
Posts: 1632
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's log!

#914 Postby vegan_rossco » Wed Jan 22, 2014 2:26 am

I could do mate, but it'll only be out when I'm training, the rest of the time it'll be in my garden shed or utility room in the house so as long as I give it a towel dry after use if it rains I think il be fine :)
Thanks man!
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
Elephant
Posts: 1194
Age: 36
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Ross: bigger/better + road to 200Kg deadlift

#915 Postby esqinchi » Wed Jan 22, 2014 7:42 pm

You train today man? Where's the 400lb deadlift??? :boxer:


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