Rossco's journal

[vegan_rossco]

Soooo I've used this forum kind of on and off for the past couple of years and been lifting on and off too, Thought I may aswell get back into it and post what I get up to! Could use help wherever possible also I'm not sure I've put this in the right place so let me know if I've ballsed this whole thing up!

Wednesday 3/10/12. Bodyweight 75Kg.
First off I use my colleges gym, it's pretty crap and very crowded so I don't always get a chance to do what I've planned but hey it's free!

OHP machine. Couple of light sets to warm up.
OHP Dumbbells. (the weight is for each dumbbel)
12.5 Kg x 10 reps
15 Kg x 10 reps
17.5 Kg x 8 reps
20 Kg x 5 reps
20 Kg x 5 reps

Side raises
10 Kg x 10
15 Kg x 8

Lat pull down machine. couple of light sets to warm up.
Pull ups x 5
chins x 5
chins x 3 (I totally suck at these and always feel like a failure afterwards!)

Squats! (really enjoyed these but could have VERY easily added more weight, gonna step it up next time just didn't want to get too ahead of myself)
40 Kg x 10
50 Kg x 10
60 Kg x 10
70 Kg x 12 (The only problem I had with these was feeling a bit dizzy from the repetitiveness of going up and down over and over again ahha)

5-10 minutes row machine and some stretching.

That's all so far I'll be putting up tomorrows workout when I finish college tomorrow, any help/advice is greatly appreciated!

[vegan_rossco]

Still unsure of how to post photos but I've attached a recent photo as a file..

[vegan_rossco]

Friday 5/10/12 Bodyweight 75 Kg
Seated press machine (couple of sets to warm up)
Dumbbell bench press (weight is for each dumbbell)
12 Kg x 10 reps
15 Kg x 10 reps
17.5 Kg x 10 reps
20 Kg x 10 reps
22.5 Kg x 10 reps
4 sets of machine flys

Squats! (been looking forward to this!!)
40 Kg x 12
60 Kg x 12
80 Kg x 12
100 Kg x 10
110 Kg x 10 Probably could have gone a bit heavier but felt a bit sketchy with balance
(then some isolation stuff for arms)

So the gym was practically empty today! had a great workout but still have to put up with the trainee college gym instructors that stare at you the whole time! on the plus side I saw a college lecturer doing pistol squats and grunting for half an hour...
Ate a shit load today but could have been a bit healthier! post workout meal especially.. it consisted of vegan Sausages x 3, potato waffles x 4 and a whole tin of baked beans.. Adios

[vegan_rossco]

So it was my 23rd birthday yesterday and I ate waaaaay too much vegan cake! (I'll post a photo in a bit) but today I was totally killing it at the gym!
Monday 8/10/12 Bodyweight 76 Kg
OHP machine (couple of sets to warm up
OHP Dumbbells (weight is for each dummbell)
15 Kg x 10 reps
17.5 Kg x 10 reps
20 Kg x 6 reps
22.5 Kg x 4 reps

Chin ups
5,5,5,2 (to be fair the last two were awful I made stupid faces and noises and barely got above the bar)
3 sets of seated rows (machine)

Squats, okay so I really didnt enjoy this at all! still feeling it from friday :/
70Kg x 12
100 Kg x 12
110 Kg x 10
120 Kg x 7 (at this point I was completely exhausted plus most of the reps were awful form but Ill put it up anyway!)
Then some isolation stuff for arms hopefully gonna start deadlifts on wednesday!
currently cooking up some sweet potatoes with brown rice and moroccan style veg burgers!

[vegan_rossco]

and here's the cake my girlfriend made me genius vegan cake maker!

[vegan_rossco]

http://www.facebook.com/photo.php?fbid= ... =1&theater

[vegan_rossco]

Wednesday 10/10/12 Bodyweight 76 Kg

Chest press machine, couple of sets to warm up
Barbell bench press, Unfortunately I had to use the smith machine due to overcrowded gym, it felt stiff and sticky plus the bar is so thick so this sucked! :/
40 Kg x 10 reps
50 Kg x 8 reps
60 Kg x 5 reps
40 Kg x 10 reps

Dips x8 x8 x10 x10

Dumbbell flys
10 Kg x 10
12.5 Kg x 10
15 Kg x 8
15 Kg x 8

Dumbbell shrugs
15 Kg x 12
20 Kg x 12
25 Kg x 12
30 Kg x 10

Isolation stuff for arms/cooldown/stretch

feel free to have a chat with me about.. anything really, would be nice to meet some people on here with the same views as me, I can confidently say I'm the only vegan at my colleges gym and one of the vegans at my college.

[vegan_rossco]

Friday 12/10/12 Bodyweight 76.5 Kg
Just got back from the gym which was completely overcrowded as usual.. had to bail on deadlifts once again but hopefully starting on monday!

sooooo
Squats
40 Kg x 12 reps
60 Kg x 12 reps
80 Kg x 12 reps
100 Kg x 12 reps
120 Kg x 12 reps

Lat pull down machine, a few sets to warm up
Chin ups x5 x5 x5 x3 (I say 3 but it was a dodgy 2 and a half)

leg isolation stuff and arm isolation stuff, (leg curls, bicep curls etc)

Didn't enjoy today too much the squats totally killed me!

[Mini Forklift Ⓥ]

Looking great mate, I'll be follwing along !! You have some pretty badass tats haha. Couple of questions...

1) How much of that cake did you eat?
2) Any tips on how you can squat that weight for 12 reps?
3) Much on for the weekend?

Workouts look good, you normally train around 4 x week? Have a great weekend MF.

[C.O.]

Cake! Cake! Cake! I wouldn't chant that in public, cake sounds too much like K if you start chanting it people might think you're racist haha.
Serious workout routine man. Looks like myself and others are scoping it out and taking some notes to use in our own routines.
Thanks for posting.

-Dylan

[Mini Forklift Ⓥ]

Rossco, you and Cown should compare cake recipes hehe...

[vegan_rossco]

Looking great mate, I'll be follwing along !! You have some pretty badass tats haha. Couple of questions...

1) How much of that cake did you eat?
2) Any tips on how you can squat that weight for 12 reps?
3) Much on for the weekend?

Workouts look good, you normally train around 4 x week? Have a great weekend MF.

ahha cheers man! Well between me my girlfriend and a couple of friends we ate the whole thing!
as for squats It's on a machine have no idea what its called so haven't posted (hope I haven't come across as dishonest as I didn't think it would make a difference) I'll take a couple of pics or a video to shed some light on the whole thing on monday when I'm next working out, nothing really planned just workworkwork :/ (gyms closed ) how about you dude everything good your end?? oh and I train Monday wednesday and friday may need to change it around as I have taekwondo training on wednesdays (which is why squats are so important)

[vegan_rossco]

Cake! Cake! Cake! I wouldn't chant that in public, cake sounds too much like K if you start chanting it people might think you're racist haha.
Serious workout routine man. Looks like myself and others are scoping it out and taking some notes to use in our own routines.
Thanks for posting.

-Dylan

haha! Unless you chanted in a bakery??

really? I thought it was fairly basic ahha I just do whatever my buddy says for workouts and most of the time it's whatever is free in the gym but thanks dude!

[Mini Forklift Ⓥ]

You must be taking about a Smith Machine? A little different that regular squats, there's good and bad with the Smith IMO. From a safety point of view it's good; however it doesn't take into account your biomechanics due to the inability of the bar to move forward/back as you would normally track your natural ROM when you squat. That was a long sentence so I hope that makes sense ?!

Nah, not much on this weekend. Probably just one gym session then family stuff ~ weather is shit today so that's a bit of a killer. How about yourself?

[Mini Forklift Ⓥ]

Was going to ask how you got your avatar so big? I seem to be restricted on the dimensions I can have my jpeg? Thanks in advance