Rossco's journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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dresende
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Re: Rossco's log!

#286 Postby dresende » Fri Dec 28, 2012 10:20 am

Hi there.
It´s really nice if you can train at home. I don´t have enough space at my apartment here in Brazil, so I got to go to the gym everyday. I am not a lifiting weights person, but I guess your routines are really good, considering lifters goals.

great workouts always :)

all the best

Dani

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Mini Forklift Ⓥ
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Re: Rossco's log!

#287 Postby Mini Forklift Ⓥ » Fri Dec 28, 2012 1:04 pm

Hope you had a top Christmas mate, much planned to bring in the New Year?
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vegan_rossco
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Re: Rossco's log!

#288 Postby vegan_rossco » Fri Dec 28, 2012 1:23 pm

Hey james! Christmas was awesome :) hope you had a good'en :D
Nothing major planned as of yet how about you? Also check out my last post in page 19 dude :D
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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Re: Rossco's log!

#289 Postby Mini Forklift Ⓥ » Fri Dec 28, 2012 1:50 pm

vegan_rossco wrote:for assistance exercises I was thinking of sticking to 4 sets 8-10 reps, this would include: dips, chins, curls, tri extensions, lunges etc. wendler does say it doesn't really matter and not to dwell too much on assistance but I feel I should have some idea of what I'll do.

I feel ancillary/assistance moves are important as they're only going to compliment your main lifts. Posterior chain and core movements should take the front seat, and I'd personally probably look at bringing more shoulder work than you have listed. Other than that, don't get too hung up on what exercises you're going to do ~ just make sure you do them :wink:
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Re: Rossco's log!

#290 Postby vegan_rossco » Sat Dec 29, 2012 6:04 am

I hear ya :) although that list was just a few examples, I'll be doing side raises rows and loads of other stuff, just need to get in gear and make a list of what I'll do and when, I've already written out quite a few cycles of 5/3/1 :p
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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mrbear666
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Re: Rossco's log!

#291 Postby mrbear666 » Sat Dec 29, 2012 6:14 am

sounds good mate, cant wait to see what you think of it!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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Re: Rossco's log!

#292 Postby Mini Forklift Ⓥ » Mon Dec 31, 2012 9:20 pm

Hope you had a great New Years Eve mate, bring on 2013!
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vegan_rossco
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Re: Rossco's log!

#293 Postby vegan_rossco » Wed Jan 02, 2013 6:38 am

Less than a week until I get things going again! I think this resting period is doing wonders, I'm eating and sleeping perfectly and feel super relaxed.
New years eve was amazing went out with my gf and brother not expecting much but ended up bumping in to so many close and old friends, had a chine takeaway (fried bean curd) at 2am on the walk home. I'm still off work and college until the weekend so I'm sorting out my room for weight space :)
Hope everyone had a great new year, to all my friends on here I speak to regularly, thankyou for all the support, motivation, inspiration and laughs this year! Bring on 2013 xx
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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MikeyPod
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Re: Rossco's log!

#294 Postby MikeyPod » Wed Jan 02, 2013 7:48 am

Hey dude! Just wanted to check in and say hello. I'm getting back on track with my lifting today. Looking forward to following you too!

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dresende
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Re: Rossco's log!

#295 Postby dresende » Wed Jan 02, 2013 8:48 am

vegan_rossco wrote:Less than a week until I get things going again! I think this resting period is doing wonders, I'm eating and sleeping perfectly and feel super relaxed.
New years eve was amazing went out with my gf and brother not expecting much but ended up bumping in to so many close and old friends, had a chine takeaway (fried bean curd) at 2am on the walk home. I'm still off work and college until the weekend so I'm sorting out my room for weight space :)
Hope everyone had a great new year, to all my friends on here I speak to regularly, thankyou for all the support, motivation, inspiration and laughs this year! Bring on 2013 xx


Hei friend! Nice New Year´s Eve, have a great year.

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Mini Forklift Ⓥ
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Re: Rossco's log!

#296 Postby Mini Forklift Ⓥ » Wed Jan 02, 2013 6:13 pm

Good to hear you're all rested up and raring to go. What's some of your goals for this year mate?
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vegan_rossco
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Re: Rossco's log!

#297 Postby vegan_rossco » Thu Jan 03, 2013 1:44 pm

Hey mini! Fitness goals for the year are to just get bigger and stronger, sort out a little cheap home gym and do at least 4 months of 5/3/1 whilst enjoying training :)
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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Mini Forklift Ⓥ
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Re: Rossco's log!

#298 Postby Mini Forklift Ⓥ » Thu Jan 03, 2013 2:28 pm

Did you put on or lose any weight over Christmas and New Year mate? Just curious !! :lol:
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vegan_rossco
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Re: Rossco's log!

#299 Postby vegan_rossco » Thu Jan 03, 2013 4:13 pm

My weight hasn't really changed, stuck around 78/80Kg I ate sooo much over christmas day boxing day but have recently not felt like eating too much,had a huge dinner today at a carribean restaurant :p
How about you dude? What weight are you entering your next meet?
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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Mini Forklift Ⓥ
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Re: Rossco's log!

#300 Postby Mini Forklift Ⓥ » Thu Jan 03, 2013 4:20 pm

vegan_rossco wrote:How about you dude? What weight are you entering your next meet?

Still the same weight class but I'll need to be as close to 145lb as possible so I can compete at my heaviest, and hopefully strongest. Next meet isn't until April so plenty of time to put on a little more size :)
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