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Rossco's journal


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I'm back at it! Unfortunately I won't be powerlifting because I don't have the room..

Anywho!

 

DB Overhead press (weights re per dumbbell)

10Kg x 10 reps each arm

12.5Kg x 10 reps each arm

15Kg x 10 reps each arm

15Kg x 10 reps each arm

 

Side raises

5Kg x 12 reps each arm

5Kg x 12 reps each arm

10Kg x 12 reps

10Kg x 12 reps

 

DB rows

10Kg x 12 reps each arm

10Kg x 12 reps each arm

20Kg x 12 reps each arm

20Kg x 12 reps each arm

 

DB shrugs

20Kg x 12 reps each arm

20Kg x 12 reps each arm

25Kg x 12 reps each arm

25Kg x 12 reps each arm

 

Nice and light to start with, will train chest tomorrow hopefully

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Had a messy and hectic day at work today! Worked with a lower income community to build up a tree nursery and plant a shit load of plants in a big community garden.. So I'm exhausted right now. I even ended up playing footy with the local kids for an hour or so which was amazing

 

Chest and triceps today..

 

DB chest press

10Kg x 12 reps each arm

15Kg x 12 reps each arm

20Kg x 10 reps each arm

20Kg x 10 reps each arm

 

DB flys

5Kg x 12 reps

10Kg x 12 reps

10Kg x 12 reps

15Kg x 12 reps

 

Tricep extensions

10Kg plate x 12 reps

10Kg plate x 12 reps

15Kg DB x 12 reps

15Kg DB x 12 reps

 

Front raises

10Kg plate x 12 reps

10Kg plate x 12 reps

15Kg DB x 12 reps

15Kg DB x 12 reps

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Hi Ross, you did a very positive work planting trees etc for that community. big up 2 that!

I should also start training with my dumbell/barbell set again but i'm enjoying running and burning fat with that. anyway you're motivating to get back to my old bedroom at my moms house and pick up the weights

have a nice day man!

 

Wow thanks man that means a lot!

I have been meaning to start running I just haven't got around to it yet aha, hit those dumbbells man il need to check out your journal

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Today sucked!

 

Legs and biceps

 

So I thought I would go super light on legs as I haven't trained them for so long, despite this I really struggled to get through it :s

 

Squats holding weight plates

Body weight x 12 reps

10Kg x 12 reps

20Kg x 12 reps

20Kg x 22 reps

 

Lunges with weight plates

0Kg x 10 reps each leg

10Kg x 10 reps each leg

20Kg x 10 reps each leg

In between sets I did 20 ab crunches

 

DB hammer curls

10Kg each arm x 12 reps

12.5Kg x 10 reps each arm

12.5Kg x 10 reps each arm

12.5Kg x 10 reps each arm

 

That's all.. I tried to everything as quick as possible as I hadn't eaten much all day and desperately wanted my dinner..

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Back and shoulders!

 

Spent the day digging homes for various types of bees at a sand dune today, followed by a 4 mile nature walk to get young people involved with wildlife. Needless to say I was exhausted before training even started

 

DB overhead press (weight per arm.)

10Kg x 10 reps

15Kg x 10 reps

15Kg x 10 reps

17.5Kg x 9 reps. Argh..

 

Side raises

5Kg x 12 reps

5Kg x 12 reps

10Kg x 12 reps

10Kg x 12 reps

 

DB rows supersetted with DB shrugs

17.5Kg x 12 reps for each lift and each arm

17.5Kg x 12 reps for each lift and each arm

17.5Kg x 12 reps for each lift and each arm

25Kg x 12 reps for each lift and each arm

 

If I'm being honest I'm finding vegan ism difficult for the first time in nearly 4 years, it may be my new hectic schedule combined with a new house and buying and cooking all my own food.. But it's genuinely getting hard now :/

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Aha I have no intention of giving in completely man, I would never ever eat an animal! It's just little things like a friend of mine rescued chickens from slaughter and gives the eggs away, so could I justify eating those? The gloves and other equipment given to me with my new job contain suede amd leather, does that mean I'm not vegan now?

It got me thinking about the whole definition and I don't want to be defined based on an absolute morality with rules, I need to be able to reason what I do and adapt where I need to. Just a bit of soul searching I suppose mate, but I can't stress enough I would never ever eat an animal ever again!

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i didnt mean in like your giving in bud just some friendly encouragement , i know what you mean i get issued in work with leather boots n gloves and so on, it is hard but i dont have a huge choice,but i wont ever pay for them myself. i dont have any eggs for my mum now cuz a stoat or something killed all my hens last week i was so gutted they had names etc....

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Awesome session today! I'm feeling strong again!

Chest and triceps mostly.

 

DB bench press

10Kg each arm x 12 reps

15Kg each Rm x 12 reps

20Kg each arm x 12 reps

22.5Kg each arm x 12 reps

 

DB flys

5Kg each arm x 12 reps

10Kg each arm x 12 reps

15Kg each arm x 12 reps

17.5Kg each arm x 12 reps

 

Skull crushers. Yep , my oly dumbbells are long enough to do these haha

17.5Kg x 12 reps

17.5Kg x 12 reps

20Kg x 12 reps

20Kg x 12 reps

 

Front raises

W/ 10Kg plate x 12 reps

W/ 10Kg plate x 12 reps

17.5Kg x 12 reps

17.5Kg x 12 reps

 

Sticking with the 12 rep thing for a while, feels good after doing powerlifting and low reps for so long!

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Killer workout today!

Legs and biceps

 

DB hammer curls (weight and reps per arm)

10Kg x 12 reps

10Kg x 12 reps

12.5Kg x 12 reps

15Kg x 6 reps drop set to 7.5Kg x 15 reps ouch.

 

Leg circuits.. These nearly killed me.

10 squats- straight into 10 lunges- straight into 20 calf raises.

 

All of the above plus holding a 10 Kg plate

 

All of the above plus a 15Kg plate

 

All of the above plus two 10Kg plates..

 

Work is going to suck tomorrow..

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Bulgarian split squats (one legged squats) are a decent movement, another good D-B Leg movement is Front Squats, holding the D-B's like your doing an Arnold Press (palms facing you). You could even pre-exhausted the quads first with weighted sissy squats, then right into heavy D-B Squats. For the rear chain stiff legged dead-lifts are the ticket, as well as bodyweight kneeling hamstring raises.

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