vegan_rossco Posted April 13, 2013 Author Share Posted April 13, 2013 Hell yeahhh ahha! I did a wildlife event during the easter holidays with the bat hospital, I was showing people bats and talking about them and my local newspaper came over and asked if they could take some photos, for some reason I'm not in there now but will probably be in next week (: Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 14, 2013 Author Share Posted April 14, 2013 Didn't really feel up for this workout, work sucked and I wanted to just lay down haha.Sunday 14/4/13 ATG front squats with plates. These were way tough considering the light weight..0Kg x 12 reps10Kg x 12 reps20Kg x 12 reps30Kg x 12 reps 40Kg x 12 reps Overhead press suppersetted with Barbell rows (+)20Kg x 10 reps+20Kg x 12 reps 30Kg x 10 reps+30Kg x 12 reps 40Kg x 10 reps+40Kg x 10 reps 50Kg x 9 reps! Awesome+50Kg x 10 reps! Even more awesome Exhausted at this point. Just gonna hit some tricep isolation and hop in the shower. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 15, 2013 Share Posted April 15, 2013 Make sure you post up a pic of your newspaper article mate. Nice one! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 16, 2013 Author Share Posted April 16, 2013 Home late from work as my bus caught fire...Anyways just doing a bit of everything as usual, see how I get on Weighted chin ups0Kg x 8 reps5Kg x 5 reps.. Why are these so hard? 10Kg x 4 reps.. Giving up aha0Kg x 8 reps Weighted dips0Kg x 10 reps5Kg x 10 reps10Kg x 10 reps10Kg x 10 reps10Kg x 10 reps Deadlifts50Kg x 10 reps60Kg x 10 reps90Kg x 6 reps120Kg x 6 reps (rep pb I think)80Kg x 12 reps (very easy ) Gunzzz isolation. Won't bore with details Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 18, 2013 Share Posted April 18, 2013 Haha, I heard about the bus catching fire. Don't see that every day! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 18, 2013 Author Share Posted April 18, 2013 It was actually really funny, the bus company on the island is useless and everyone hates it and constantly berates it for being so shit lol! Will pop by your log soon matey, I'm interested to see how you're training for your run Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 18, 2013 Author Share Posted April 18, 2013 Changed what I planned to do today because my back is a little beat up still, after this I'm taking a long weekend off training. Bodyweight Squats (because of lower back)X 15 repsX 15 repsX 15 repsX 20 repsX 20 reps Ab CrunchesX 25 reps+2.5Kg x 25 reps+5Kg x 25 reps+10Kg x 20 reps Then some Mountain climbers + Tricep isolation + forearm work That'll do, I need to rest up and eat up! Been putting on a bit of belly fat which is a little offputting.. Been trying to ignore it as it really doesn't matter but.. Its the first time I've ever had a 'belly' haha Link to comment Share on other sites More sharing options...
mrbear666 Posted April 18, 2013 Share Posted April 18, 2013 ""Been putting on a bit of belly fat which is a little offputting.. Been trying to ignore it as it really doesn't matter but.. Its the first time I've ever had a 'belly' haha"" i now have the same problem mate, except i have had one before! haha wear it with pride like the worlds strongest men! ( thats what i keep saying to myself anyway) hows things down there any way bud? Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 19, 2013 Author Share Posted April 19, 2013 Haha I dunno man I really don't like it! Cutting out the shit food now and gonna cycle a few times a week. When I sit down I have rolls man.. Its so awful baha Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 19, 2013 Author Share Posted April 19, 2013 All good on my isle dude! how's yours? Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 19, 2013 Share Posted April 19, 2013 Have a good weekend Ross MF. Link to comment Share on other sites More sharing options...
mrbear666 Posted April 20, 2013 Share Posted April 20, 2013 All good on my isle dude! how's yours? all good here too thanks mate, actually getting some sunshine for a change! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 20, 2013 Author Share Posted April 20, 2013 Bloody hell james! You look hench in your avatar!! Majorly jealous man! @mike yeah same here man its lovely and sunny! Surprisingly hot too! Hard to believe it was snowing a few weeks ago! Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 20, 2013 Share Posted April 20, 2013 I am secretly, a henchman. Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 20, 2013 Author Share Posted April 20, 2013 Your shoulders are looking totally nuts I ordered some heavy duty squat stands and I'm looking into getting some more weight plates.Whilst I'm 'cutting' which technically I am, I'm gonna lower my reps and increase weight, looking to increase strength and hit the 160Kg mark on my deadlifts! Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 20, 2013 Share Posted April 20, 2013 Ooooohh sweet as. Where do you order squat stands from? Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 22, 2013 Author Share Posted April 22, 2013 I got them from amazon but they're originally from powerhouse fitness, they're estimated to be here by next monday so I'll start doing strength training again then. I've been totally rinsing cardio the past few days and totally cut out shiity foods and reduced my calories, starting to make some progress with it. Tonight I did about half hour boxing training and did some bodyweight exercises, I'll give myself a few days break starting after thursday mornings cardio and totally hammer the powerlifting/strength training from monday morning! Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 23, 2013 Share Posted April 23, 2013 Look forward to reading this journal from next week then !! Are you going to start following a PL'ing program or you just gonna kind of do your own thing with the training for a while? Make sure you post up a pic of your new squat stands when they arrive Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 24, 2013 Author Share Posted April 24, 2013 I was thinking of getting on stronglifts 5x5 but I'm not sure about squatting 3 times a week, plus I don't want to commit to a programme too much because I'll need time to do cardio, I'll give it a think Will do man, I need to start uploading more photos in my journal Link to comment Share on other sites More sharing options...
captfit Posted April 24, 2013 Share Posted April 24, 2013 Come on Ross you gotta get on StrongLifts i am starting again next week . Its gonna be fun ! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 24, 2013 Author Share Posted April 24, 2013 Come on Ross you gotta get on StrongLifts i am starting again next week . Its gonna be fun !We should have a race to a certain weight I'm not sure man like I said I dislike squatting 3 times a week baha, but maybe man, I'll decide by the time I get the squat stands Link to comment Share on other sites More sharing options...
Synny667 Posted April 25, 2013 Share Posted April 25, 2013 I wonder if I could talk my trainer into letting me squat 3 times a week.... I dunno I like punishment Link to comment Share on other sites More sharing options...
asparagus Posted April 26, 2013 Share Posted April 26, 2013 I've been squatting 3x week and it's great! Although one of those days is a light squat day - no more than 70% of my max. Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 27, 2013 Author Share Posted April 27, 2013 I've been squatting 3x week and it's great! Although one of those days is a light squat day - no more than 70% of my max. I'll take your word for it dude although I'll be using considerably less weight than my max. I've got my squat stands all set up, I'm physced to get back in the game! I'll hopefully beat some pbs before the summers over! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 28, 2013 Author Share Posted April 28, 2013 5x5 starts now!Sunday 28/4/13I'm going fairly light on squats as I'll be doing them so often, I think 60 is a comfortable starting point. SQUATS Warmups and then..60Kg x 5 reps60Kg x 5 reps60Kg x 5 reps60Kg x 5 reps60Kg x 5 reps BENCH50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps BARBELL ROWS50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps Took longer than I thought but this was great! Looking forward to tuesday Link to comment Share on other sites More sharing options...
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