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 Post subject: Re: Rossco's log!
PostPosted: Fri Dec 14, 2012 3:23 pm 
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Batman
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Location: Isle of Wight, England
Mini Forklift Ⓥ wrote:
I was in a slightly off mood until I saw your Hobbit photo !!

Hahaha glad you liked it! Went to the cinema as charlottes (my girlfriends) brother works there and helps host quiz nights, they were doing a hobbit themed quiz so we dressed up :p one of the teams playing was called "2 dwarves one challice" hope you get that hahahaha

Asparagus. That's a pretty good idea man thanks, next time I get stuck at home I'll give it a try, I really need to invest in a decent set up, but its gonna set me back at least 300 quid and I'm a poor student baha

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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


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 Post subject: Re: Rossco's log!
PostPosted: Fri Dec 14, 2012 3:36 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Bet that would have been a good laugh !!

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 Post subject: Re: Rossco's log!
PostPosted: Sun Dec 16, 2012 12:20 pm 
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Location: Isle of Wight, England
New years resolution: stop being a pussy, follow a decent training programme and stick to it. Start buying decent equipment bit by bit each month to train effectively at home, start implementing a bit of cardio after my workouts.

So I've got one more week at college until christmas/new year break which means I have one more week at the gym until january. I've calculated the percentages of my current maxes and written out what I need to do for the first four weeks. I'm following jim wendlers 5/31, and I'm stoked! Shout out to mini forklift for the ebook and for all the inspiration for the past few months :)

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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


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 Post subject: Re: Rossco's log!
PostPosted: Sun Dec 16, 2012 3:48 pm 
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Location: Christchurch, New Zealand.
vegan_rossco wrote:
Shout out to mini forklift for the ebook and for all the inspiration for the past few months :)

Anytime mate, always happy to help out in any way I can. Never be afraid to ask me for anything... whether it's advice, $$$, you want a new training programme setup etc etc. No worries at all :D

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 Post subject: Re: Rossco's log!
PostPosted: Sun Dec 16, 2012 5:14 pm 
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You're a fucking star man :), quick question that may be the stupiest question you've ever been asked.. On wendlers 5/3/1 do I add 2.5 kg or 5kg to the deadlift after the first 4 weeks ahha where its a both a lower and upper body movement I got confused ha

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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


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 Post subject: Re: Rossco's log!
PostPosted: Mon Dec 17, 2012 3:43 pm 
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Batman
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Posts: 1491
Location: Isle of Wight, England
These are my calculations for 5/3/1 not sure if it's readable :p but I'm sooooo excited! bring on 2013


Attachments:
Isle of Wight-20121217-00086.jpg
Isle of Wight-20121217-00086.jpg [ 130.91 KiB | Viewed 1237 times ]

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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
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 Post subject: Re: Rossco's log!
PostPosted: Mon Dec 17, 2012 3:43 pm 
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Location: Christchurch, New Zealand.
Hey mate, if you ever get more interested in the powerlifting side of things you should check out some of these podcasts:

http://www.blogtalkradio.com/vegas-power-hour

There's some really good episodes on that show, can highly recommend you downloading a few. You learn a lot from listening to them :)

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 Post subject: Re: Rossco's log!
PostPosted: Mon Dec 17, 2012 3:45 pm 
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Batman
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cheers man I'll have a listen :)

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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


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 Post subject: Re: Rossco's log!
PostPosted: Mon Dec 17, 2012 3:56 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Just posted a new thread up in the bodybuilding/strength section so hopefully a few people will have a listen and find them interesting ?!

Love that photo you just posted, old school at its' best!

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WEB: http://www.jimsty.wix.com/strength-vs-size
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 Post subject: Re: Rossco's log!
PostPosted: Mon Dec 17, 2012 4:10 pm 
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Sick! Good idea man :)

Ahha yeah I was told you can download a spreadsheet that works it out for you, fuck that ahha paper and pencil only!its in pencil just incase I've ballsed it up baha

_________________
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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 Post subject: Re: Rossco's log!
PostPosted: Mon Dec 17, 2012 4:14 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
I can't be arsed with spreadsheets, I've always used pen and paper. That way you always have everything when you need it and nothing can go wrong.

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Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


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 Post subject: Re: Rossco's log!
PostPosted: Wed Dec 19, 2012 12:01 pm 
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Location: Isle of Wight, England
gyms closed from now until 7th january ahhhhh
right so this is the sort of thing i'll be doing until then. almost all bodyweight

squats
x10
x20
x30

pistol squats (per leg)
x5
x10
x15

squat jumps
x5
x10
x15

lunges (per leg)
x10
x10

legs are dead..

mixed grip pullup x 5 (really hard :s)
superset knuckle pushups x 15
close grip chin ups x 5
superset wide pushups x 20
chin ups x 5
feet up pushups x 15

band curls
band ohp

tomorrow i'll focus more on push up variations including one armed

_________________
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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 Post subject: Re: Rossco's log!
PostPosted: Wed Dec 19, 2012 3:48 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1283
Location: wales
have you ever done mountain climbers? there a good home workout exercise just to mix things up a bit.

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 Post subject: Re: Rossco's log!
PostPosted: Wed Dec 19, 2012 4:03 pm 
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Batman
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Location: Isle of Wight, England
yes mate, I'm gonna do them tomorrow with some other ab stuff (:

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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


Top
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 Post subject: Re: Rossco's log!
PostPosted: Thu Dec 20, 2012 4:35 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
vegan_rossco wrote:
You're a fucking star man :), quick question that may be the stupiest question you've ever been asked.. On wendlers 5/3/1 do I add 2.5 kg or 5kg to the deadlift after the first 4 weeks ahha where its a both a lower and upper body movement I got confused ha

Go 5kg.

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Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


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