Rossco's journal

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vegan_rossco
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Re: Rossco's journal

#961 Postby vegan_rossco » Thu Feb 20, 2014 12:01 pm

I did the workout in the attached photo with a few changes, I did 20 crunches instead of 15, and switched out side planks for lying leg raises

4 cycles
3 mins rest between cycles
1 min rest between exercises

Cycle 1:
Hanging knee raises x 8 reps
Mountain climbers for 25 seconds
Plank for 25 seconds
Lying leg raises x 15 reps
Half burpees x 7 reps
Crunches x 20 reps

Cycle 2:
Hanging knee raises x 8 reps
Mountain climbers for 25 seconds
Plank for 25 seconds
Lying leg raises x 15 reps
Half burpees x 7 reps
Crunches x 20 reps

Cycle 3:
Hanging knee raises x 8 reps
Mountain climbers for 25 seconds
Plank for 25 seconds
Lying leg raises x 15 reps
Half burpees x 7 reps
Crunches x 20 reps

Cycle 4:
Hanging knee raises x 8 reps
Mountain climbers for 25 seconds
Plank for 25 seconds
Lying leg raises x 15 reps
Half burpees x 7 reps
Crunches x 20 reps

I've never done a workout exclusive to training abs so this was a real nice change!
I plan to change lying leg raises for Russian twists or something else that will target my obliques.

I've been changing the way I eat recently, keeping calories low throughout the day whilst I'm busy doing things and working out to burn off fat and then having more calories around and after dinner time
to (hopefully) anabolise and build muscle whilst I rest and sleep. Please correct me if I'm full of shit but I always figured that this would work haha, seems to be paying off and my sickness has almost completely gone so I'm going to train more frequently now, full body tomorrow! Bring it on!
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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 journal

#962 Postby esqinchi » Thu Feb 20, 2014 12:39 pm

Nice dude! You should also plan on being sore as fuck tomorrow haha! You can target your obliques with side raises, or side plank + oblique crunch. Anything requiring a transverse movement (side to side) will engage the obliques. Here's a couple vids:

- Put a weight in your hand, dammit!

- Side Plank w/ Rotation

- Side Plank Dips

Or one that I really love, but couldn't find a vid for, is the side plank toe touch. Basically, hold a side plank, with your top arm extended so that your elbow is at your hear, bring the top leg knee up, while simultaneously bringing your top elbow down to meet your knee. If that doesn't make sense, I can post a video for execution purposes. I love my core days man. Don't forget to add some lower back work in there, like the back crunch... Lie the top half of your body on the bench, with your knees on the floor (so, bent over) and drive your feet into the air, and toward the back of your head. Similar to back extensions, but I doubt you have a back extension thing at your house (and who would, honestly?).

Have a good night buddy!

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vegan_rossco
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Re: Rossco's journal

#963 Postby vegan_rossco » Fri Feb 21, 2014 7:33 am

Cheers for the links bud! I always liked the bar twist that you do standing up, can't remember what it's called,
Anyways, no soreness at all this morning haha! Going to train in a few minutes, full body!!
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 journal

#964 Postby vegan_rossco » Fri Feb 21, 2014 9:22 am

I did the workout in the attached photo, switched hanging leg raises out for calf raises
It was too easy.. I was half tempted to add more cycles in but didn't have the available time, barely broke a sweat :/

3 cycles, 4 min rest between cycles, 1 min rest between exercises.

Cycle 1:
Chin ups x 3 reps
Wall sit for 30 seconds
Bench dips x 12
Squats x 8 reps
Push ups x 8 reps
Pull ups x 2 reps
Calf raises x 30 reps
Decline push-ups x 7 reps

Cycle 2:
Chin ups x 3 reps
Wall sit for 30 seconds
Bench dips x 12
Squats x 8 reps
Push ups x 8 reps
Pull ups x 2 reps
Calf raises x 30 reps
Decline push-ups x 7 reps

Cycle 3:
Chin ups x 3 reps
Wall sit for 30 seconds
Bench dips x 12
Squats x 8 reps
Push ups x 8 reps
Pull ups x 2 reps
Calf raises x 30 reps
Decline push-ups x 7 reps
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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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mrbear666
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Re: Rossco's journal

#965 Postby mrbear666 » Sun Feb 23, 2014 1:16 pm

Ross i leave this place for a few days cuz of internet problems and when i come back youve gone all body weighty trainy on me! only messing mate hows it going? sounds like a hard work! hope things are ok in the the isle of wight :D
"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"
www.infowars.com

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vegan_rossco
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Re: Rossco's journal

#966 Postby vegan_rossco » Sun Feb 23, 2014 4:02 pm

mrbear666 wrote:Ross i leave this place for a few days cuz of internet problems and when i come back youve gone all body weighty trainy on me! only messing mate hows it going? sounds like a hard work! hope things are ok in the the isle of wight :D

Hahaha it's good fun dude! Plus it really suits my cutting :) will obvs return to deadlifts etc eventually but I love the challenge of doing these kind of workouts :)
All good here dude! How's things in wales? Been up to much?

Had to take an extra rest day from being so busy... Really hoping to try out another workout tomorrow after work 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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vegan_rossco
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Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#967 Postby vegan_rossco » Mon Feb 24, 2014 1:28 pm

I did the workout in the attached photo,
I switched Aussie pull-ups/ inverted rows for double crunches, and through out doing jumping jacks...

Managed 5 cycles, 2 mins between cycles and 30 second rest between exercises

Cycle 1:
Incline push ups x 15 reps
Max plank, 30 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 6 reps
Double crunches x 15 reps

Cycle 2:
Incline push ups x 15 reps
Max plank, 30 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 6 reps
Double crunches x 15 reps

Cycle 3:
Incline push ups x 15 reps
Max plank, 30 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 6 reps
Double crunches x 15 reps

Cycle 4:
Incline push ups x 15 reps
Max plank, 20 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 5 reps
Double crunches x 15 reps

Cycle 5:
Incline push ups x 15 reps
Max plank, 20 seconds..
Dips x 6 reps
Squats x 15 reps
Chin ups x 4 reps
Double crunches x 15 reps

Had to go outside to cool off hahaha!
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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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mrbear666
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Location: wales

Re: Rossco's journal

#968 Postby mrbear666 » Mon Feb 24, 2014 1:30 pm

vegan_rossco wrote:
mrbear666 wrote:Ross i leave this place for a few days cuz of internet problems and when i come back youve gone all body weighty trainy on me! only messing mate hows it going? sounds like a hard work! hope things are ok in the the isle of wight :D

Hahaha it's good fun dude! Plus it really suits my cutting :) will obvs return to deadlifts etc eventually but I love the challenge of doing these kind of workouts :)
All good here dude! How's things in wales? Been up to much?

Had to take an extra rest day from being so busy... Really hoping to try out another workout tomorrow after work though :)




i bets its fun mate, looks pretty damn hard though! all good here too mate thanx, not been uoto much really eating and training nothing exciting to be honest! cant wait for the summer this winter is really getting on my tits now :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"
www.infowars.com

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

Re: Rossco's journal

#969 Postby vegan_rossco » Tue Feb 25, 2014 1:39 pm

Ahha ditto man :) I've got a week in tenerife booked for next month! Desperately cutting now to look good by the pool 8) ahha I'm not that vain honest.

Was planning on getting an ab session in today but after a reaaaaallly hard day at work today I really don't feel up to it! Plus my throat and chest are so awful today..
Maybe tomorrow!
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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Posts: 1389
Age: 32
Joined: Sat Nov 10, 2012 11:51 am
Location: wales

Re: Rossco's journal

#970 Postby mrbear666 » Tue Feb 25, 2014 2:14 pm

vegan_rossco wrote:Ahha ditto man :) I've got a week in tenerife booked for next month! Desperately cutting now to look good by the pool 8) ahha I'm not that vain honest.

Was planning on getting an ab session in today but after a reaaaaallly hard day at work today I really don't feel up to it! Plus my throat and chest are so awful today..
Maybe tomorrow!



haha the good ol holiday cut! think im going to stick to a lifelong bulk :lol: have a good week boss.
"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"
www.infowars.com

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AndiMorris
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Re: Rossco's journal

#971 Postby AndiMorris » Wed Feb 26, 2014 5:12 am

mrbear666 wrote: haha the good ol holiday cut! think im going to stick to a lifelong bulk :lol: have a good week boss.


Ha me too! I desperately need the bulk. Can't seem to get above 70kg at the moment, but I'll get there I'm sure.

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vegan_rossco
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Re: Rossco's journal

#972 Postby vegan_rossco » Wed Feb 26, 2014 2:06 pm

absolutely crushed today's training ;)

Had a really long training day at work and was desperate to get home and workout!

I trained chest, (for some reason I can't save th photo of the workout)

4 cycles- 3 minute rest in between cycles- 30 second rest in between exercises.

Cycle 1:
Wide push ups x 10 reps
Close push ups x 10 reps
Decline push ups x 8 reps
Regular push ups x 10 reps
Dips x 5 reps
Incline push ups x 15 reps
Left out push up hold, because my triceps were too sore, I still consider myself to be lower than beginner with calisthenics which is why I always make the workout slightly easier for myself haha

Cycle 2:
Wide push ups x 10 reps
Close push ups x 10 reps
Decline push ups x 8 reps
Regular push ups x 10 reps
Dips x 5 reps
Incline push ups x 15 reps

Cycle 3:
Wide push ups x 10 reps
Close push ups x 10 reps
Decline push ups x 8 reps
Regular push ups x 10 reps
Dips x 5 reps
Incline push ups x 15 reps

Cycle 4
Wide push ups x 10 reps
Close push ups x 10 reps
Decline push ups x 8 reps
Regular push ups x 10 reps
Got interrupted by the mrs talking to me about stuff for a couple minutes... So I thought I would just finish up with dips to failure, so
Dips x 20 reps! Absolute killer!
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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Age: 36
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Rossco's journal

#973 Postby esqinchi » Wed Feb 26, 2014 7:25 pm

Nice work up there mate! Sorry I've been absentee on your progress. Not getting the alerts for some reason. Took another look at that page you've been going off of, and it looks pretty serious. Lots of volume, and many different exercises. Good find! I think I've seen those guys on youtube before. They are crazy ripped! Hope you and the Mrs. are well.

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vegan_rossco
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Location: Isle of Wight, England

Re: Rossco's journal

#974 Postby vegan_rossco » Thu Feb 27, 2014 3:18 am

Decided. To take up the challenge of trying a medium workout on the madbarz website.. Eurghhhhh it was so hard..
Picture is attached. I only managed 3 out of the 5 cycles and had to skip the jump rope because... I don't have a jump rope...

Anyways

Cycle 1:
Star toe-touch sit ups x 15 reps each side
Knee hugs x 15 reps
Bike crunches x 50 reps
V sit ups x 10 reps
Crunches x 30 reps
Lying leg raises x 20

Cycle 2:
Star toe-touch sit ups x 15 reps each side
Knee hugs x 15 reps
Bike crunches x 50 reps
V sit ups x 10 reps
Crunches x 30 reps
Lying leg raises x 20

Cycle 3:
Star toe-touch sit ups x 15 reps each side
Knee hugs x 15 reps
Bike crunches x 50 reps
V sit ups x 10 reps
Crunches x 30 reps
Lying leg raises x 20

This is all I could manage... Ahhhh we'll il stick to the beginner workouts for now :D
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

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

Re: Rossco's journal

#975 Postby vegan_rossco » Sat Mar 01, 2014 4:29 am

I did the workout in the attached photo! Trained first thing with nothing but a black coffee!
Couldn't do Aussie pull ups so left them out!
4 cycles- 3 minutes between cycles- 1 minute between exercises.

Cycle 1:
Pull ups x 3 reps
Negative chin ups x 4 reps
Wide grip pull ups x 3 reps
Regular chin ups x 4 reps

Cycle 2:
Pull ups x 3 reps
Negative chin ups x 4 reps
Wide grip pull ups x 3 reps
Regular chin ups x 4 reps

Cycle 3:
Pull ups x 3 reps
Negative chin ups x 4 reps
Wide grip pull ups x 2 and a half reps
Regular chin ups x 4 reps

Cycle 4:
Pull ups x 3 reps
Negative chin ups x 4 reps
Wide grip pull ups x 1 rep + 3 negatives
Regular chin ups x 2 reps + 4 negatives

The negatives were what really gave me a pump and made me feel like I had worked hard! I also tried a few reps of just keeping myself in a contracted position, my arms are so numb now!

Still I didn't feel like I had done enough so I tried out doing high decline push ups to work towards hand stand push ups.
Attachments
image.jpg
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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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