Rossco's journal
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- Batman
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Re: Rossco's journal
Aw man, cold foods good too though... I suppose... :p
Had a killer session today! Although I'm not entirely impressed with the weight, it's been a while since I've done big multi joint weight exercises like these so it's okay ahha.
Squats! No belt
60Kg x 8 reps
60Kg x 8 reps
80Kg x 8 reps
80Kg x 6 reps, just about managed this!
50Kg x 12 reps... Paaaaaiiiin
Barbell bench press!
50Kg x 10 reps
50Kg x 10 reps
60Kg x 10 reps
60Kg x 10 reps just about
50Kg x 10 reps, I wanted to go to failure but without a spotter I convinced myself not to.
Then a bunch of different exercises to failure
Calf raises- 50Kg x 25 reps
Ab crunches with 10Kg plate x 30 reps
Hanging leg raises x 15 reps
Dips x 20 reps
Skull crushers- 20Kg x 15 reps
Tricep kickbacks- 10Kg x 15 reps each arm
I'll likely make my workouts like this from now on, really enjoyed it
Had a killer session today! Although I'm not entirely impressed with the weight, it's been a while since I've done big multi joint weight exercises like these so it's okay ahha.
Squats! No belt
60Kg x 8 reps
60Kg x 8 reps
80Kg x 8 reps
80Kg x 6 reps, just about managed this!
50Kg x 12 reps... Paaaaaiiiin
Barbell bench press!
50Kg x 10 reps
50Kg x 10 reps
60Kg x 10 reps
60Kg x 10 reps just about
50Kg x 10 reps, I wanted to go to failure but without a spotter I convinced myself not to.
Then a bunch of different exercises to failure
Calf raises- 50Kg x 25 reps
Ab crunches with 10Kg plate x 30 reps
Hanging leg raises x 15 reps
Dips x 20 reps
Skull crushers- 20Kg x 15 reps
Tricep kickbacks- 10Kg x 15 reps each arm
I'll likely make my workouts like this from now on, really enjoyed it
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
Re: Rossco's journal
I like the enthusiasm buddy! Looks like you don't want to be able to use your arms after all that tricep work! hahaha Nice work on the squats as well. Hope you're having a good weekend mate - are you at the pub? 

My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725
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- Batman
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Re: Rossco's journal
I had a training induction kind of day at the tree climbing place... Didn't go well.. Wasn't for me... I've been bummed out about it all day and I think I just need to go workout and forget about it.
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
Re: Rossco's journal
What happened mate? Get up too high and freak a bit? Heights never were my thing. Do some deadlifts, and you'll feel better haha!
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725
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- Batman
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Re: Rossco's journal
esqinchi wrote:What happened mate? Get up too high and freak a bit? Heights never were my thing. Do some deadlifts, and you'll feel better haha!
Yeah sort of :/ this oak tree was at least 80 foot tall, but it was the whole atmosphere of the place I just didn't feel comfortable

Trained when I got home and it went average ahha, I'm finding myself to get out of breath real quick, especially on the big exercises, but anyways this is what I did
Deadlifts
60Kg x 10 reps
60Kg x 10 reps was like deadlifting a feather
95Kg x 10 reps
95Kg x 10 reps. Super easy still! Although I'm thinking of lowering the reps to 4-6 and upping the weight a fair bit
Dumbbell rows
25Kg x 10 reps each arm
25Kg x 10 reps each arm
One set of chin ups to failure x 8 reps! Not bad!...
Aussies to failure x 21 reps!
Barbell bicep curls 20Kg
x 12 reps
X 12 reps
X 12 reps
Weight plate shrugs, 20 kg each arm,
To failure
X 25 reps
X 24 reps
X 20 reps
It doesn't seem like much now I've written it down.. 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 journal
Bummer to hear about that mate, but at least you found out now rather than further down the track aye.
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- Batman
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Re: Rossco's journal
Yeah you're right, would have gotten real dangerous if I had carried on man ahha
the guy who runs the place is a Kiwi btw 


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
Re: Rossco's journal
Gotta watch out for those Kiwi's, so I've heard! No way in hell would I climb up 80' on a tree with only a rope haha!
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725
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- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Rossco's journal
Haha those kiwis!
Training was great this morning! I feel really energised today too and have had a couple of great nights sleep!
I'm a little bit disappointed in my overhead strength but I'm gonna blame that on fatigued triceps
Barbell bench press
50Kgx 10 reps
50Kg x 10 reps
65Kg x 9 reps wanted 10..
65Kg x 9 reps
50Kg x 10 reps
Barbell overhead press
35Kg x 10 reps
35Kg x 8 reps
Upright rows, (I think that's what they're called, the shoulder exercise...)
30Kg x 12 reps
30Kg x 12 reps
Dips
X 15 reps
X 15 reps
Skull crushers
22.5Kg x 20 reps
Tricep kickbacks
12.5Kg x 15 reps
12.5Kg x 15 reps
Had a great post workout meal, now off to work!
Training was great this morning! I feel really energised today too and have had a couple of great nights sleep!
I'm a little bit disappointed in my overhead strength but I'm gonna blame that on fatigued triceps
Barbell bench press
50Kgx 10 reps
50Kg x 10 reps
65Kg x 9 reps wanted 10..
65Kg x 9 reps
50Kg x 10 reps
Barbell overhead press
35Kg x 10 reps
35Kg x 8 reps
Upright rows, (I think that's what they're called, the shoulder exercise...)
30Kg x 12 reps
30Kg x 12 reps
Dips
X 15 reps
X 15 reps
Skull crushers
22.5Kg x 20 reps
Tricep kickbacks
12.5Kg x 15 reps
12.5Kg x 15 reps
Had a great post workout meal, now off to work!
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
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Rossco's journal
Short and sweet workout today as I have major plans!
Squats
20Kg just to limber up x 12 reps
60Kg x 6 reps
60Kg x 6 reps
60Kg x 6 reps
60Kg x 6 reps
Calf raises
60Kg x 25 reps
60Kg x 25 reps
60Kg x 25 reps
Then some ab crunches and leg raises to failure, didn't count reps ahha
I like my squats set out this way, it will allow me to progress slowly without stooling all the time!
Oh and unrelated to training.. I have a job interview on Monday for the butterfly keeper job!
Squats
20Kg just to limber up x 12 reps
60Kg x 6 reps
60Kg x 6 reps
60Kg x 6 reps
60Kg x 6 reps
Calf raises
60Kg x 25 reps
60Kg x 25 reps
60Kg x 25 reps
Then some ab crunches and leg raises to failure, didn't count reps ahha
I like my squats set out this way, it will allow me to progress slowly without stooling all the time!
Oh and unrelated to training.. I have a job interview on Monday for the butterfly keeper job!

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
- Mini Forklift Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
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Re: Rossco's journal
vegan_rossco wrote:I like my squats set out this way, it will allow me to progress slowly without stooling all the time!
You shit yourself when you squat ??!!

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- Batman
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- Joined: Thu May 05, 2011 6:15 am
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Re: Rossco's journal
Hahahaahahahahaha! Fuck! I should have wording that differently.. But you know what they say.. If you want to live dangerously, squat and deadlift when you need to poop!'
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
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Rossco's journal
Successful Easter!
Thinking of training with some deadlifts shortly, pre workout chocolates?
Thinking of training with some deadlifts shortly, pre workout chocolates?

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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
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: Rossco's journal
Today was great! Job interview for the butterfly job went well.. I should know soon if I'm officially an entomologist
Deadlifts
60Kg x 8 reps
110Kg x 5 reps
110Kg x 5 reps
110Kg x 5 reps
Felt great, I filmed myself and was pretty disappointed with my form. Something to work on.
Chin ups
X 5 reps
X 5 reps
X 5 reps
Dumbbell rows
25Kg x 10 reps
25Kg x 10 reps
Aussie pull ups to failure
X 21 reps
X 20 reps
Barbell bicep curls
20Kg x 12 reps
20Kg x 12 reps
Shrugs
40Kg x 30 reps
40Kg x 25 reps
Packing everything away felt like another workout... Big physical day at work tomorrow... Gonna suck ahha

Deadlifts
60Kg x 8 reps
110Kg x 5 reps
110Kg x 5 reps
110Kg x 5 reps
Felt great, I filmed myself and was pretty disappointed with my form. Something to work on.
Chin ups
X 5 reps
X 5 reps
X 5 reps
Dumbbell rows
25Kg x 10 reps
25Kg x 10 reps
Aussie pull ups to failure
X 21 reps
X 20 reps
Barbell bicep curls
20Kg x 12 reps
20Kg x 12 reps
Shrugs
40Kg x 30 reps
40Kg x 25 reps
Packing everything away felt like another workout... Big physical day at work tomorrow... Gonna suck ahha
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
- Mini Forklift Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
- Posts: 3900
- Age: 40
- Joined: Sat Jan 21, 2012 4:13 am
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- Contact:
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