Joel's training journal

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joelk
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Posts: 590
Age: 35
Joined: Thu Jun 26, 2008 2:56 am
Location: Australia
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Re: Joel's training journal

#451 Postby joelk » Mon Mar 15, 2010 9:42 pm

Had a training session this morning, first proper session in nearly a week. Did some unnecessary powerlifting stuff (band deadlifts) with a mate of mine and ended up injuring my neck and tearing the callouses off one of my hands. Stupid but painful.
Felt good to train properly this morning, have just been doing squats and some other bodybuilding movements in the last week to keep my condition but feels good to go heavier again.
Was essentially a whole body routine.
Snatch balance (drop snatch or whatever it's called) - Bar x 5
30kg x 3
50kg x 3 x 2 sets
60kg x 3 x 6 sets
Front squats - 60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 3
130kg x 2
Bench press - 80kg x 5 x 3 sets
Close grip chinups - 6 x 3 sets
Kettlebell tricep extension - 16kg x 8
20kg x 8
24kg x 6 x 3 sets
Hanging leg raise - 10 x 3 sets

Yesterdays food -
Meal 1 - 2 scoops Sunwarrior (unflavoured), cocoa powder, raw almonds and Brazil nuts, maca powder, goji berries. Mixed all together in a bowl with some water added.
Meal 2- Lentil burgers (cooked plain lentils, TVP, nutritional yeast, chia seeds, coconut butter) with grass and tomatoes
Meal 3 - Same as meal 1 but basically halved everything
Meal 4 - Same as meal 2 but had broccoli instead of the grass
Meal 5 - Amino acids, coconut water, activated barley, spirulina
Meal 6 - Tempeh (fried in coconut oil), broccoli, olive oil

I'll keep my diet similar to this up until competition day (about 4.5 weeks away). I've cut out some of my fats, i.e. cocoa butter and my calories are a bit lower - not that I'm really counting.
Starting to look lean now, I'll start taking comparison photos soon

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Octopussoir
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Re: Joel's training journal

#452 Postby Octopussoir » Mon Mar 15, 2010 9:53 pm

joelk wrote:Yesterdays food -
Meal 1 - 2 scoops Sunwarrior (unflavoured), cocoa powder, raw almonds and Brazil nuts, maca powder, goji berries. Mixed all together in a bowl with some water added.
Meal 2- Lentil burgers (cooked plain lentils, TVP, nutritional yeast, chia seeds, coconut butter) with grass and tomatoes
Meal 3 - Same as meal 1 but basically halved everything
Meal 4 - Same as meal 2 but had broccoli instead of the grass
Meal 5 - Amino acids, coconut water, activated barley, spirulina
Meal 6 - Tempeh (fried in coconut oil), broccoli, olive oil

I'll keep my diet similar to this up until competition day (about 4.5 weeks away). I've cut out some of my fats, i.e. cocoa butter and my calories are a bit lower - not that I'm really counting.
Starting to look lean now, I'll start taking comparison photos soon



Im getting tired of my diet! Im a little under 6 weeks and dont know how the f**k im gonna make it. My proteins and carbs are a little higher this year than last and my fats are down, but im craving anything and everything with fat in it!
robert cheeke wrote:life's too short to not get SWOL!

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joelk
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Posts: 590
Age: 35
Joined: Thu Jun 26, 2008 2:56 am
Location: Australia
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Re: Joel's training journal

#453 Postby joelk » Sun Mar 28, 2010 9:00 pm

Im getting tired of my diet! Im a little under 6 weeks and dont know how the f**k im gonna make it. My proteins and carbs are a little higher this year than last and my fats are down, but im craving anything and everything with fat in it!


I guess whatever you cut down on you're going to crave. I like to keep my fats up a little more and mostly have fibrous carbohydrates. I don't have cravings all that much but I do have a couple of espressos a day too and that seems to help a bit. Dieting is never easy but I guess fighting through all that is what separates us from the average person.


Have been training well recently, everything is clicking at the moment and am in my best shape ever with still 3 weeks to go. I've been pushing hard to keep my lifts up but haven't felt like my body has been beaten up after workouts as has been the case with previous contest preps.
Weekends workouts -
Saturday -
Front squat - Bar x 5
60kg x 5
100kg x 5
120kg x 3
Hang snatch pulls - 40kg x 5
50kg x 3 x 5 sets - I need to work on getting the second pull right and not just muscle the weight up so I will keep using light weight to get the technique right.
Snatch balance - 40kg x 3
60kg x 2 x 5 sets
Renegade rows - 24kg x 6 x 3 sets
Hanging leg raise - 10 x 3 sets

Yesterday -
Hang clean pulls - Bar x 5 x 2 sets
40kg x 5
60kg x 3 x 6 sets - Same as with snatch pulls, technique needs some work.
Behind neck jerks - 40kg x 3
60kg x 3
80kg x 1
90kg x 1
105kg x 1 - PB
Squats - 60kg x 5
90kg x 5
110kg x 5 x 3 sets
Bench press - 80kg x 5
110kg x 3 x 3 sets
Pullups - 6 x 4 sets
Skullcrushers/barbell curls superset - 35kg x 10 x 3 sets (10 reps for tri's, 6 reps for bi's)

Meals have been consistent and the diet is working well at the moment.
Meal 1 - Sunwarrior (1.5 scoops), Sunwarrior activated barley (1 teaspoon), raw cocoa powder (2 teaspoons), handful raw pepitas and cashews and teaspoon of coconut oil. Mixed in bowl with water to make fudge like consistency
Meal 2 - Tofu (130g), broccoli, 6 olives
Meal 3 - Same as meal 2
Meal 4 - Pre/during workout drink - 15g BCAA's, 5g extra leucine, 2g beta alanine, Vega sport, coconut water
Meal 5 - Post workout - 2 scoops Sunwarrior, 1 teaspoon activated barley, 5g creatine, 2 teaspoon cocoa powder, 1 teaspoon coconut oil
Meal 6 - Bowl of fava beans, coleslaw (just shredded cabbage and carrot - no dressing or anything) 6 olives, broccoli
Meal 7 - 10g BCAA's, coconut water, magnesium powder and handful of raw pepitas.

Don't know how many calories I'm consuming but either way I'm still getting leaner and my weight is sitting around 79kg, which will be around contest weight. Still need to get around to taking photos, just doing the regular bodybuilder thing and checking my progress in mirror for now.


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