Rossco's journal

esqinchi · **Posted:** Fri Apr 04, 2014 7:46 am

Just work, and then resting up for the weekend. Ate the most ridiculously gigantic salad last night. I'm amazed I can get all that stuff down. Might break from the raw tomorrow night; some pints, and some fries. It's still pretty chilly here, so I'm craving hot food. What's your take on the weekend?

vegan_rossco · **Posted:** Fri Apr 04, 2014 1:22 pm

Aw man that sounds great! I bet it's hard craving cooked foods!
I've got a little outdoor event tomorrow :/ but in the evening I'm off to my girlfriend's dad's surprise party so I'm gonna get real drunk haha

esqinchi · **Posted:** Sat Apr 05, 2014 8:35 am

Saw your outdoor event post - which I think looks fun! Then again, I live in a concrete jungle, so I'm always down for some nature. I think I'll have some beers tonight as well - hey, you might already be well on your way. Have a good weekend buddy.

vegan_rossco · **Posted:** Sat Apr 05, 2014 11:55 am

Haha yeah it was great fun today man, I couldn't imagine living in the city ahha, just being in the london on my way back from holiday was terrifying lol! Have a good night dude! I'm gonna be at a proper traditional pub so loads of real ale!

vegan_rossco · **Posted:** Tue Apr 08, 2014 6:51 am

So before work on Saturday I was rushing around trying to get ready and found that I only really had 20 minutes or so to actually work out..
I decided to set a timer for 15 minutes and do as many, squats, pushups, aussie pull ups and calf raises as I could in this time.. It was soooo painful haha I completely lost count but each exercises must have gotten to 3 figures!

I trained properly yesterday, mostly a push workout with some aussies at the end because I love 'em!

Dips
X 15 reps
X 15 reps
X 12 reps
X 12 reps
Thinking I should get a belt to hang weights off of.

Push ups
X 15 reps
X 15 reps
Close grip
X 15 reps
X 15 reps
My triceps totally gave out at the end haha

Aussie pull ups
X 18 reps
X 18 reps
X 18 reps
X 19 reps (1 for luck) I was in agony through the last two sets!
My arms are still screaming today but I'm feeling like some garden deadlifts when I get home if the weather stays like it is.
I've loved this exclusive bodyweight training but now I think its time to add in some weights to the mix.
Will likely be;
Dips, push ups and bench press
Deadlift, overhead press, chin ups and aussie pull ups
Squats, calf raises and loads of different ab exercises

esqinchi · **Posted:** Tue Apr 08, 2014 8:20 am

Back in action eh mate? Looks like a short break did wonders for your motivation. You and your Aussies! haha

vegan_rossco · **Posted:** Tue Apr 08, 2014 2:59 pm

I absolutely love them man hahaha!
Everything alright with you bro?

esqinchi · **Posted:** Tue Apr 08, 2014 3:28 pm

Yeah mate, things are ok. Went to the dentist again yesterday, which was rought. But things are looking up! Going to hit heavy stuff today.

vegan_rossco · **Posted:** Tue Apr 08, 2014 3:36 pm

Ahh that sucks! Yes mate hit it heavy! Hope your teeth aren't in pain :/ il stop by your journal in the morning to check it out!

esqinchi · **Posted:** Wed Apr 09, 2014 1:21 pm

DUDE! Check these out hahahah so awesome!

http://neilarey.com/workouts.html

vegan_rossco · **Posted:** Thu Apr 10, 2014 12:22 am

Oh my god!!, they are fucking amazing Chris hahaha lannister workout! Incredible! Gonna print some of these out for my workout room baha!

vegan_rossco · **Posted:** Thu Apr 10, 2014 12:27 am

Wow, yesterday was incredible, such a hard days work on such a beautiful day. At work we had to make a new path again, which meant shovelling limestone into wheelbarrows and carting the wheelbarrows through a bloody forest haha, did this all morning which totally killed me.. But the weather was absolutely beautiful so after a hearty lunch and a long sit down when I got home I got my barbell out In the garden

photo attached.

Deadlifts
60Kg x 10 reps
60Kg x 10 reps
90Kg x 10 reps
90Kg x 10 reps
I was thinking of 6-10 rep range, where it was so light I went with 10

Overhead press (barbell)
50Kg x 8 reps
50Kg x 8 reps
50Kg x 5 reps
A little disappointing, couldn't handle another set, I guess I haven't done them in so long so I have an excuse!

Finished up (because I was sore as hell) with barbell bicep curls to failure
20Kg x 15 reps
20Kg x 12 reps
20Kg x 8 reps

My back has super severe DOMS today baha

Payne · **Posted:** Thu Apr 10, 2014 6:31 am

esqinchi wrote:

http://neilarey.com/workouts.html

Had a look at that site, looks really good. May start doing a couple of those workouts at home on days when I'm not at the gym or training.

vegan_rossco · **Posted:** Thu Apr 10, 2014 12:22 pm

My DOMS are soooo bad now haha, this big ass chilli will help!

esqinchi · **Posted:** Thu Apr 10, 2014 5:09 pm

Chili looks solid mate. I could use a bit of hot food haha... Really though :psycho:

Training looks solid up there man, especially after a day full of carting shit around haha

Hope you're having a solid week mate

Vegan Bodybuilding & Fitness

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