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 Post subject: Re: Rossco's log!
PostPosted: Fri Dec 28, 2012 10:20 am 
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Rabbit
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Joined: Sat Sep 15, 2012 4:21 pm
Posts: 138
Location: Brazil
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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 Post subject: Re: Rossco's log!
PostPosted: Fri Dec 28, 2012 1:04 pm 
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Location: Christchurch, New Zealand.
Hope you had a top Christmas mate, much planned to bring in the New Year?

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 Post subject: Re: Rossco's log!
PostPosted: Fri Dec 28, 2012 1:23 pm 
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Joined: Thu May 05, 2011 6:15 am
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Location: Isle of Wight, England
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

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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 28, 2012 1:50 pm 
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Location: Christchurch, New Zealand.
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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 Post subject: Re: Rossco's log!
PostPosted: Sat Dec 29, 2012 6:04 am 
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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

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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: Sat Dec 29, 2012 6:14 am 
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Joined: Sat Nov 10, 2012 11:51 am
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Location: wales
sounds good mate, cant wait to see what you think of it!

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 Post subject: Re: Rossco's log!
PostPosted: Mon Dec 31, 2012 9:20 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Hope you had a great New Years Eve mate, bring on 2013!

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 Post subject: Re: Rossco's log!
PostPosted: Wed Jan 02, 2013 6:38 am 
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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

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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: Wed Jan 02, 2013 7:48 am 
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Joined: Wed Jan 02, 2008 11:29 pm
Posts: 27
Location: Brooklyn, NY
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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 Post subject: Re: Rossco's log!
PostPosted: Wed Jan 02, 2013 8:48 am 
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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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 Post subject: Re: Rossco's log!
PostPosted: Wed Jan 02, 2013 6:13 pm 
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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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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 03, 2013 1:44 pm 
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Location: Isle of Wight, England
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 :)

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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: Thu Jan 03, 2013 2:28 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
Did you put on or lose any weight over Christmas and New Year mate? Just curious !! :lol:

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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 03, 2013 4:13 pm 
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Location: Isle of Wight, England
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?

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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: Thu Jan 03, 2013 4:20 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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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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