Rossco's journal

[mrbear666]

sounds good mate! 170 deadlift will be impressive!

[vegan_rossco]

I know it's ambitious but I would rather set targets too high than too low, don't wanna get complacent :p

[mrbear666]

ill reckon you can do it, just look after yourself so you dont get any injuries.

[Mini Forklift Ⓥ]

Those are good numbers, what time frame does that give you?

Just as a guideline, it took me 3 months to go from a 140 max DL to 180kg. If you're looking at say 120kg to 170 (that's a 10kg gain on what I did but working with slightly less weight), I'd be looking at probably at least 4 months if you're approaching the training in a sensible way. So saying that, I think you could probably aim for around a 10kg improvement each month, at least for the first few months mate

[vegan_rossco]

Well I have until may when my course finishes so 6 months total! I'm pretty confident with the DLs but unsure on the bench

[Mini Forklift Ⓥ]

6 months? Easy, stacks of time mate!

[vegan_rossco]

you reckon? :p well we'll see, like I said I'm very confident I'll get the dead lifts I need but not sure about bench, it's weird I do a lot of assistance for bench and not a lot for dls yet my dls are constantly getting better and my bench is a marathon..

[vegan_rossco]

Monday 26/11/12
Not such a good session today :/ the mrs got up for work at 5am woke me up and I couldn't get back so just got up too, went to college early and cut out early to use the gym at 12:30.
Squats, very low, set the catch to below hip height and touched it with the bar each rep. My buddy rested on the catch and got himself stuck he found it funny so it was fine.
Empty safety bar (25kg) x 8
45 Kg x 6
55 Kg x 5
65 Kg x 5
75 Kg x 5
75 Kg x 10

Leg press 4 heavy sets

Dumbbell shoulder press, I'm making very little to no progress with these..
(Weight is for each dumbbell)
10 Kg x 8
15 Kg x 8
20 Kg x 6
20 Kg x 5
Rubbish

Side raises, 3 sets

Pressup challenge! Decided to do them slower and lower to make it more fair
Casey - 35 reps
Ross - 36 reps (could have done more but felt spiteful :p)
2-2!

Tricep isolation 4 sets 10 reps

After seeing MFs breakfast photo I thought I would post my post workout meal
Blueberry juice with 30g brown rice protein powder + 5g creatine
2 homemade braised tofu subs with tigertiger (vegan) mayo and iceberg lettuce in a french stick! Oh yeaaaah

[vegan_rossco]

[Synny667]

Ok really!?!? You and mini are killing me with yummy food pics!

[vegan_rossco]

btw those mini 'sausage rolls' are sainsburys soya range

[Synny667]

I am hungry.....

[captfit]

Man that really does look yummy ! What are you aiming to hit on squats end of 6 months ?

[vegan_rossco]

Man that really does look yummy ! What are you aiming to hit on squats end of 6 months ?

130 Kg my friend, my current one rep max is 115 Kg but I don't feel like I had the form perfect, I wanna do realllllly low squats so I'm working my way back up! they're my best lift by far so I want to get them right

[captfit]

Wow that is more than twice what i am currently at and that too with free barbell unlike the smith for me , all the best for your goal .I am going for Deadlift workout tomorrow morning aiming to hit 50kgs not including Barbells so looking forward to it . It's a god number to get done with .