vegan_rossco Posted July 27, 2013 Author Share Posted July 27, 2013 Training after an exhausting day at work! Deadlifts115Kg x 5 reps115Kg x 5 reps60Kg x 12 reps90Kg x 12 reps Shrugs20Kg x 20 reps30Kg x 15 reps60Kg x 12 reps60Kg x 12 reps Overhead press47.5Kg x 5 reps47.5Kg x 5 reps47.5Kg x 5 reps42.5Kg x 10 reps42.5Kg x 8 reps Will catch up with everyone soon! Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 27, 2013 Share Posted July 27, 2013 Dude, gotta give you your dues on the dealifts. That's some strong pulling right there! OHP is looking strong as well. Love it, keep at it. Link to comment Share on other sites More sharing options...
asparagus Posted July 29, 2013 Share Posted July 29, 2013 Dude, you should start keeping all the money you take from the thugs when you are out at night fighting crime; the supermarket job is a good cover! Link to comment Share on other sites More sharing options...
vegan_rossco Posted July 30, 2013 Author Share Posted July 30, 2013 I'm paid in justice! Link to comment Share on other sites More sharing options...
vegan_rossco Posted July 30, 2013 Author Share Posted July 30, 2013 Busy busy busy! All the effing time!Rushed and crap workout SquatsStill working my way back up! 60Kg x 3 sets of 5 reps57Kg x 2 sets of 10 reps Bench press, I felt really strong on this, glad I deloaded!67.5Kg x 3 sets of 5 reps57.5Kg x 12 reps 57.5Kg x 10 reps Barbell bicep curls20Kg x 3 sets of 12 repsI'm going to add 2.5Kg each time from now on Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 1, 2013 Author Share Posted August 1, 2013 Went for a 'hike' in the woods with the misses and some friends at parkhurst forest.. Got lost.. And soaked but I'm back home safe now baha! Deadlifts117.5Kg x 5 reps117.5Kg x 1 rep, wasn't confident about hitting all 5 so I did the one rep as slowly as possible with good form.65Kg x 12 reps95Kg x 10 reps. I'm annoyed that I couldn't hit 12 Overhead press50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps. Just about!!45Kg x 8 reps Shrugs10Kg x 20 reps20Kg x 20 reps30Kg x 20 reps40Kg x 15 reps40Kg x 15 reps Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 3, 2013 Author Share Posted August 3, 2013 Despite being hungover as hell I'm feeling great today because I'm starting to notice size changes! Traps are definitely getting bigger and so is my back! I'll upload some photos when I get a chance as I haven't put up photos in bloody years! Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 5, 2013 Share Posted August 5, 2013 Nice to hear about your size gains Ross, I can believe that with the training you are getting in. Solid! Look forward to the new pics bro MF. Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 5, 2013 Author Share Posted August 5, 2013 Went for a run this morning before training (and in the rain!!) Squats, after watching a lot of squat and deadlift vids I've noticed a lot of wide stances so I'm gonna go a little wider and see how it goes62.5Kg - 5 sets of 5 reps Bench press70Kg x 5 reps70Kg x 5 reps60Kg x 10 reps60Kg x 10 repsDidn't feel too good.. Barbell bicep curls22.5Kg x 12 reps22.5Kg x 12 reps22.5Kg x 12 reps Cheers mini! Will get em on here soon Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 5, 2013 Share Posted August 5, 2013 Cool man, how far was the run? Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 5, 2013 Author Share Posted August 5, 2013 Not very far mate haha, just jogged from my dads place to mine which took me about 7 minutes, nearly killed me.. I need to get on doing more cardio! Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 7, 2013 Author Share Posted August 7, 2013 DeadliftWarm ups and then-120Kg x 5 reps (felt easy!! )120Kg x 5 reps67.5Kg x 12 reps97.5Kg x 12 reps!!! Felt amazing!! Overhead pressWarm up and then.65Kg (pb attempt) x 0. 62.5Kg (pb attempt) x 0.. :/ 60Kg (current pb) x 1. This was disappointing but I suppose it was due to the deadlifts. I decided to do a major deload and focus on high reps for the rest of the ohp's40Kg x 10 reps40Kg x 10 reps Shrugs, super high reps to totally destroy my traps!20Kg x 20 reps30Kg x 20 reps40Kg x 20 reps40Kg x 20 reps! Killerrrrr! Some tricep isolation to finish Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 12, 2013 Author Share Posted August 12, 2013 So I've had nearly a week off training and I've been feeling really lazy, I don't have any motivation in the way of training I'm just doing it out of routine and habit at the moment :/ hopefully this will pass and I'll get back into it, I think I just need to change things up and get back into martial arts too! Squats65Kg x 5 reps65Kg x 5 reps 65Kg x 5 reps65Kg x 5 reps 65Kg x 5 reps I'm gonna try 3x12 for all lifts apart from deadlift and squats, its definitely time to get bigger.Bench pressWarm up.20Kg x 20 reps 45Kg x 12 reps45Kg x 12 reps45Kg x 12 reps Barbell bicep curls25Kg x 12 reps25Kg x 12 reps25Kg x 12 reps Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 14, 2013 Author Share Posted August 14, 2013 Deadlift122.5Kg x 5 reps, ripped a callus on each hand though :/..122.5Kg x 1 slow and controlled rep with perfect form.70Kg x 12 reps100Kg x 12 reps!! Rep pb for this weight! Overhead press35Kg x 12 reps (I think I may have started a little too heavy for 3x12) 30Kg x 12 reps30Kg x 12 reps Some shrugs and isolation stuff Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 20, 2013 Author Share Posted August 20, 2013 I've been soooo busy! The bat hospital has had the busiest time with events and calls, plus my best friend got married at the weekend and I had the honour of being best man. I took yesterday off as a 'me' day and now I'm stoked to get under the bar! Squats 5x567.5Kg x 5 reps67.5Kg x 5 reps 67.5Kg x 5 reps67.5Kg x 5 reps67.5Kg x 5 reps Bench press 3x1247.5Kg x 12 reps47.5Kg x 12 reps47.5Kg x 12 reps Bicep curls 3x1227.5Kg x 12 repsJust barely managed this so, deload!20Kg x 12 reps20Kg x 12 reps Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 22, 2013 Author Share Posted August 22, 2013 125Kg x 5 reps125Kg x 1 rep- I like doing this, will stick to 1x5 + 1x1 for the heavy deads.72.5Kg x 12 reps 102.5Kg x 12 reps! Fucking killer!! 32.5Kg x 12 reps32.5Kg x 12 reps32.5Kg x 12 reps Shrugs + rows Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 24, 2013 Share Posted August 24, 2013 Nice Ross, were those all deadlifts on that last session? Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 24, 2013 Author Share Posted August 24, 2013 Ah shit I didn't even write what exercises I did haha.. Deadlifts first yeah, the 32.5Kg were ohp's lol Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 25, 2013 Author Share Posted August 25, 2013 Squats70Kg x 5 reps70Kg x 5 reps70Kg x 5 repsIt may have been because of a long hectic day of work but I got completely stuck on these, was supposed to be 5x5.. Oh well Bench press50Kg x 12 reps50Kg x 12 reps50Kg x 12 reps Bicep curls22.5Kg x 12 reps 22.5Kg x 12 reps22.5Kg x 12 reps Chin ups x 5 reps.. Apologies for the lack of detail in my logging lately, all of the people I used to talk to on here have stopped using the forum.. Link to comment Share on other sites More sharing options...
theVeganInitiative Posted August 26, 2013 Share Posted August 26, 2013 keep pushing it buddy! thanks for the updates/inspiration. Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 27, 2013 Author Share Posted August 27, 2013 (edited) Deadlifts127.5Kg x 5 reps, just about.. I had to pause half way and I'm seeing stars now!!127.5Kg x 1 rep Switching to 8 reps for the last two from now on75Kg x 8 reps105Kg x 8 reps Overhead press35Kg x 12 reps35Kg x 12 reps35Kg x 12 reps Shrugs30Kg x 12 reps30Kg x 12 reps30Kg x 12 reps Edited August 28, 2013 by vegan_rossco Link to comment Share on other sites More sharing options...
asparagus Posted August 28, 2013 Share Posted August 28, 2013 I hear you on the lagged posting. I'm lagging myself. Been super busy at work, so haven't been able to take the time after my workouts to post, and by the time I get home at night I don't even think about it. That's how it goes with forums though, after a while most everyone gets tired of it and stops posting. Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 28, 2013 Author Share Posted August 28, 2013 Yeahhh I suppose I just don't feel like making the effort now ahha, but its not just that it also feels like the forum just isn't the same anymore.. Hard to explain but it is something I noticed.Anyways, I don't plan on leaving the site just yet so I'll keep on logging Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 28, 2013 Share Posted August 28, 2013 Keep posting Ross, damnit !! I know that I haven't been on much lately, busy trying to sort out the details of a new business and I just have had to put the forum a little on the back burner because of that. I've also noticed that people aren't posting as much, especially as a few months back this place was going nuts. Weird. Link to comment Share on other sites More sharing options...
mrbear666 Posted August 28, 2013 Share Posted August 28, 2013 hey Ross, how you doing buddy? i havent been online for ages so thought id say hello! good to see your still training! good luck! Link to comment Share on other sites More sharing options...
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