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 Post subject: Re: Rossco's journal
PostPosted: Sat Mar 01, 2014 3:32 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 658
Location: Chicago, IL, USA
Solid training man. How did you feel training on an empty stomach? I think I'd pass out! You know you can always sub a bent over row, or single arm row (do both sides, duh) for the Aussie pullups. I used to sit my bench out in front of my pullup bar, pull myself up, and throw my feet up on the bench to do those Aussie pullups haha! Have a good weekend mate.

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 Post subject: Re: Rossco's journal
PostPosted: Sun Mar 02, 2014 6:15 am 
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Batman
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Posts: 1494
Location: Isle of Wight, England
Strangely mate I prefer it aha, maximum fat burn ;)
Shit that's a good idea man il try tat out next time I do a pulling workout!

Today my forearms and biceps are totally fried haha! Taking a rest day and spending some quality time with the mrs, will get in a push/leg workout in tomorrow, I'm considering creating my own or merging a couple of madbarz workout in together :)

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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 journal
PostPosted: Mon Mar 03, 2014 12:06 pm 
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Batman
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Posts: 1494
Location: Isle of Wight, England
Killer workout today! I designed it myself based on madbarz routines, my shoulders still feel a little sore from the weekend but I still got through it okay

3 cycles plus a 4th failure cycle, 1 minute rest between exercises, 2:30 mins rest between cycles.

Cycle 1:
Knuckle push ups x 10 reps
Wide grip push ups x 10 reps
Dips x 10 reps
Squats x 25 reps
Decline push ups x 10 reps
Calf raises x 40 reps

Cycle 2:
Knuckle push ups x 10 reps
Wide grip push ups x 10 reps
Dips x 10 reps
Squats x 25 reps
Decline push ups x 10 reps
Calf raises x 40 reps

Cycle 3:
Knuckle push ups x 10 reps
Wide grip push ups x 10 reps
Dips x 10 reps
Squats x 25 reps
Decline push ups x 10 reps
Calf raises x 40 reps

Failure cycle- 2 minute rest between exercises
Regular push ups x 30 reps, little bit disappointing
Squats x 35 reps
Dips x 25 reps.

I enjoyed this! I may have to come up with some more :) I also plan to slightly increase reps over time and try and get more time under tension.

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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 journal
PostPosted: Wed Mar 05, 2014 2:46 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Wow, you are really killing the training buddy! Puts the rest of us to shame aye.

Hope you had a good day with the missus, bet she appreciated it.

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 Post subject: Re: Rossco's journal
PostPosted: Wed Mar 05, 2014 11:41 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
Did a little ab session today! Sort of made it up as I went along and them did a few cycles of it
45 seconds rest in between exercises- 2 minute rest in between cycles
This was a little too easy, although the lower ab workout started giving my hips grief toward the end.

Cycle 1:
Crunches x 25 reps
Side, foot touches x 20 reps
V sit ups x 12 reps
Hanging knee raises x 10 reps
Double crunches x 10 reps

Cycle 2:
Crunches x 25 reps
Side, foot touches x 20 reps
V sit ups x 12 reps
Hanging knee raises x 10 reps
Double crunches x 10 reps

Cycle 3:
Crunches x 25 reps
Side, foot touches x 20 reps
V sit ups x 12 reps
Hanging knee raises x 10 reps
Double crunches x 10 reps

Cycle 4:
Crunches x 25 reps
Side, foot touches x 20 reps
V sit ups x 12 reps
Hanging knee raises x 10 reps
Double crunches x 10 reps

After this I did a few oblique exercises, some star jumps and some standing bar twists!
Currently writing up my early mornng pull routine for tomorrow ;)

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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 journal
PostPosted: Wed Mar 05, 2014 1:37 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 658
Location: Chicago, IL, USA
Dude you're killing it and making me look bad! haha! Nice work up there buddy. I'll have to step up my game to catch up. Where are you getting all of this energy??!?

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 Post subject: Re: Rossco's journal
PostPosted: Thu Mar 06, 2014 4:55 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
Ha thanks chris!

So I woke up at 5am feeling like a bag of smashed crabs.. No training this morning! Big breakfast and big coffee and now I'm off to work, will train this afternoon!
Ps my abs are effing killing me argh

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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 journal
PostPosted: Thu Mar 06, 2014 8:32 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 262
dude what happened to your weight lifting workouts? you seem totally dedicated to free bodyweight wo

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 Post subject: Re: Rossco's journal
PostPosted: Thu Mar 06, 2014 12:34 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
EdensDemise wrote:
dude what happened to your weight lifting workouts? you seem totally dedicated to free bodyweight wo


Hey, I started off just giving it a try and now I love the challenge! Plus it really suits my body fat cutting atm!
Il likely return to the free weights at some point but for now I'm keeping to these sort of routines.

Pull workout!

1 minute rest in between exercises. 3 minute rest in between cycles,

Cycle 1:
Pull ups x 3 reps
Negative pull ups x 4 reps
Chin ups x 4 reps
Negative chin ups x 5 reps
Aussie pull ups x 10 reps

Cycle 2:
Pull ups x 3 reps
Negative pull ups x 4 reps
Chin ups x 4 reps
Negative chin ups x 5 reps
Aussie pull ups x 10 reps

Cycle 3:
Pull ups x 3 reps
Negative pull ups x 4 reps
Chin ups x 4 reps
Negative chin ups x 5 reps
Aussie pull ups x 10 reps

Then I did a set of chin ups to failure, x 5 reps.... Was too exhausted ahha
Then 2 sets of Aussie pull ups to failure
X 20 reps
X 12 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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 Post subject: Re: Rossco's journal
PostPosted: Sat Mar 08, 2014 11:32 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Aussie pullups, pah.

You need to do kiwi pullups bro!

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 Post subject: Re: Rossco's journal
PostPosted: Mon Mar 10, 2014 8:39 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 658
Location: Chicago, IL, USA
Have you been putting your feet up to do those Aussie pullups??? Haha, watch yourself!

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 Post subject: Re: Rossco's journal
PostPosted: Tue Mar 11, 2014 4:14 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
Haven't been posting and haven't been training for a while...
Have had loads of personal and professional things getting in the way! Plus work recently has been so labour intensive that when I finish work I feel like I've already been working out for hours haha..
Will update on everything at the weekend probably, and will hopefully get some training in Thursday and Friday.
Off to watch Chris Packham do an animal photography show tomorrow night woohoo

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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 journal
PostPosted: Wed Mar 12, 2014 8:35 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 658
Location: Chicago, IL, USA
Awesome - post up some pics from the photo show man! I bet you all of your recent training is paying off loads on the job, no?

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 Post subject: Re: Rossco's journal
PostPosted: Fri Mar 14, 2014 6:16 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
esqinchi wrote:
Awesome - post up some pics from the photo show man! I bet you all of your recent training is paying off loads on the job, no?

It was great fun man, it's an ecologist/conservationist called Chris Packham he's a really outspoken animal expert and vegetarian, very famous in the UK :) me and my friend managed to get a cheeky selfie with him haha
And yeah training is helping, but vice versa it's making my training more difficult as I'm always tired out when I finish work haha

Managed to train today.. Did a push and pull workout and it's completely kicked the shit out of me! I'm in my garden trying to cool off right now! The whole island is shrouded in sea mist... It's like silent hill over here atm it's terrifying haha

3 cycles + 1 extra different cycle. 1 min between exercises and 3 mins between cycles

Cycle 1:
Push ups x 20 reps
Chin ups x 5 reps
Dips x 15 reps
Pull ups x 3 reps

Cycle 2:
Push ups x 20 reps
Chin ups x 5 reps
Dips x 15 reps
Pull ups x 2 and a half reps..

Cycle 3:
Push ups x 15 reps
Chin ups x 4 reps
Dips x 10 reps
Negative pull ups x 5 reps

Extra cycle:
Aussie pull ups x 15 reps
Tricep dips x 15 reps
Negative chin ups x 7 reps
Aussie pull ups x 15 reps
Tricep dips x 15 reps

All I could handle today ahha, bit of a bum wrist from trench digging/tree planting in the week, may have held me back a tiny bit but that's not an excuse :p

_________________
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 journal
PostPosted: Tue Mar 18, 2014 12:50 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've neglected training and logging again I know..
But my excuse as usual is work work and more work..today was awesome! If you have me on Facebook then check out the photo I shared from my works Facebook page :) anywho I've just applied for 2 new jobs to see me through the summer! One of them is as a butterfly keeper at an Isle of Wight attraction, trust me it's a lot more exciting than it sounds haha

Whipped up a quick push and pull workout today which felt great! I've been neglecting legs majorly.. But I'm planning on getting my weights out for a proper squat session soon..

Had just over a minutes rest after each exercise!

I started off doing a little work towards one arm chin ups, basically you concentrate on one arm and use less fingers to grip the bar with the other arm. I managed about 3 on each arm,
Then I did
Chin ups x 5 reps
Chin ups x 4 and a partial rep
Chin ups x 2 reps
Supersetted with
Aussie pull ups x 10 reps
X 12 reps
X 12 reps

Push ups (regular) x 20 reps
Dips x 15 reps
Push-ups (pike) x 10 reps, very hard..
Dips x 15 reps
Push ups (wide) x 10 reps
Tricep dips x 12 reps

Knee hugs x 20 reps
Crunches x 30 reps
Hanging knee raises x 12 reps

And that's all she wrote... Just gonna enjoy a night of Xbox on the couch now Yeahhh

_________________
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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