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 Post subject: Re: Joel's training journal
PostPosted: Thu Sep 17, 2009 5:16 pm 
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Stegosaurus
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Can't wait to hear how you do in the upcoming shows.

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 Post subject: Re: Joel's training journal
PostPosted: Thu Sep 17, 2009 10:13 pm 
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Gorilla
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Quote:
Can't wait to hear how you do in the upcoming shows.


Yeah me too, I hope I do well.


I'm going to stop training legs on the weekend to give myself a week rest. I trained them about 4 days before my comp last year and they were still too smooth, so hopefully they will look leaner with the extra rest.
Had an upper body session yesterday.
Speed bench press - Bar x 12
60kg x 6
90kg x 3 x 6 sets
115kg x 2
Dumbell bench press - 40kg x 5 x 3 sets
Lateral raises - 17.5kg x 5 x 5 sets
Bentover lateral raise - 15kg x 8 x 3 sets
Dumbell curls - 17.5kg x 5 x 5 sets
Dumbell skullcrushers - 15kg x 10 x 6 sets

Diet
Meal 1 - Sunwarrior and almonds
Meal 2 - Tofu, spinach, olive oil
Meal 3 - Aminos, spirulina, chia seeds
Meal 4 - Tofu, broccoli, mushrooms, olive oil
Meal 5 - Aminos, creatine, carnitine, espresso
Meal 6 - Tofu, spinach, avocado
Meal 7 - Aminos, spirulina


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 Post subject: Re: Joel's training journal
PostPosted: Fri Sep 18, 2009 5:35 pm 
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Stegosaurus
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Location: Plains, PA
I'm sure you will. You ate a ton of tofu lately!

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 Post subject: Re: Joel's training journal
PostPosted: Fri Sep 18, 2009 7:18 pm 
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Elephant
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Good luck! I love how you train mostly in the strength range, but obviously do quite well for hypertrophy and bodybuilding.

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 Post subject: Re: Joel's training journal
PostPosted: Mon Sep 21, 2009 7:50 pm 
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Gorilla
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Location: Australia
Quote:
I'm sure you will. You ate a ton of tofu lately!


Yeah, I'm starting to enjoy it a bit more now.

Quote:
Good luck! I love how you train mostly in the strength range, but obviously do quite well for hypertrophy and bodybuilding.


I've always had better results training this way, I didn't ever get much out of the typical bodybuilding 'pump' style training.

Once again I've fallen behind in keeping my journal updated but my memory isn't too bad so these are my last few workouts.
Last Friday, Back and legs.
Deadlifts - 60kg x 6
100kg x 3
140kg x 3
180kg x 1
Lunges - 80kg x 5 x 5 sets
Close grip pullups - 5 x 5 sets
Bentover rows on box - 80kg x 6 x 4 sets
Trunk twists - 10 x 3 sets
Barbell calf raises - 70kg x 12 x 5 sets

Saturday, Chest, shoulders and arms
Bench press - 60kg x 8
100kg x 3
120kg x 3
130kg x 1 - was pretty happy with that
Incline dumbell bench - 40kg x 5 x 3 sets
Dumbell shoulder press (no back support) - 25kg x 5 x 3 sets
Throatcrushers - 45kg x 6 x 4 sets
Barbell curls - 40kg x 6 x 4 sets
Skullcrushers - 40kg x 6 x 4 sets

Yesterday (Monday) legs and back
Sumo deadlifts - 60kg x 6
100kg x 3
140kg x 3
180kg x 1
195kg x 1 - it was a pb for sumo deadlifts, I might use that for my competition deadlifting from now on
Front squats - 100kg x 3 x 6 sets
130kg x 1
Bentover rows - 100kg x 6 x 4 sets
Trunk twists - 10 x 3 sets

I was happy with yesterday's workout, my numbers are still ok considering I feel under the weather for the most part. It should put me in good shape for the powerlifting stuff down the track.
I took a few photos yesterday and will post them when I get a chance.

Diet is still going ok, have cut out most of my shakes and am just eating tofu, broccoli and olive oil or avocado 4 times a day and just some aminos on top of that. I should look ok for the practice comp on Sunday.


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 Post subject: Re: Joel's training journal
PostPosted: Mon Sep 21, 2009 8:11 pm 
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Stegosaurus
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Location: Plains, PA
looking forward to pics. Congrats on the sumo PB. Why did you cut your shakes just to cut calories?

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 Post subject: Re: Joel's training journal
PostPosted: Fri Sep 25, 2009 11:29 am 
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Stegosaurus
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Location: Plains, PA
When your trying to cut down do you remove quinoa from your diet?

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 Post subject: Re: Joel's training journal
PostPosted: Fri Sep 25, 2009 9:40 pm 
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Gorilla
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Yeah I cut the shakes out mostly as a way of reducing calories and because I'm pretty hungry most of the time, eating tofu and broccoli helps me enjoy what calories I'm having a little bit more. I cut out all my grains and things, like the quinoa, mostly because I find I react better to just fibrous vegetable based carbohydrates at this time when I need to make sure I'm not holding much fluid. I don't have the luxury of any diuretics and also I don't want to run the risk of potential bloating. At this point, the whole last week of preparation has just been tofu, broccoli and walnuts. I'm not going to do any carb ups or crazy water reductions or anything, I've tried risks like that in the past and it has never paid off. I would rather come in a bit flatter than carb up and get bloated or hold excess water.

I had my last workouts earlier this week
Chest, triceps, abs
Speed bench - 60kg x 6
90kg x 3 x 6 sets
120kg x 2 - felt pretty good, I'm looking forward to getting back to powerlifting after all this finishes
Dumbell bench press - 42.5kg x 5 x 3 sets
Throatcrushers - 50kg x 6 x 4 sets
Skullcrushers - 40kg x 6 x 4 sets
Trunk twists - 10 x 3 sets


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 Post subject: Re: Joel's training journal
PostPosted: Fri Sep 25, 2009 9:58 pm 
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Gorilla
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Posts: 590
Location: Australia
My last workout was just a little bit of shoulders, back, biceps, calves and abs.
Pullups - 6 x 6 sets
One arm rows - 45kg x 6 x 4 sets
Clean and press - 70kg x 3 x 6 sets
Dumbell curls - 17.5kg x 5 x 5 sets
Rollouts - 10 x 4 sets
Barbell calf raise - 70kg x 12 x 4 sets

Diet has been the same for most of the week, 4 meals of plain organic hard tofu, cut into very thin slices and fried in a tiny bit of coconut oil. I was adding crystal salt but as of yesterday and today I'm only seasoning with pepper. I have been eating it with steamed broccoli, which I've also been adding pepper to. My water has been about 4-5 litres per day, I've also been drinking about a litre of green tea. I won't reduce my fluids until about 12 hours before I go on stage.

Here are a couple of pictures from about a week ago. I've shaved and started tanning now, so I look a lot better. I'll have plenty more photos after this weekend.

Image

Image


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 Post subject: Re: Joel's training journal
PostPosted: Sat Sep 26, 2009 10:06 am 
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Stegosaurus
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Location: Plains, PA
Looking awesome. Thanks for taking the time to answer my diet questions. I was wondering about the quinoa because technically it isn't relly a grain but more of a seed. Pics looks really awesome. I think your going to do really well!

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 Post subject: Re: Joel's training journal
PostPosted: Sat Sep 26, 2009 9:34 pm 
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Elephant
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Location: Toronto, Canada
dude, you're an animal ... damn impressive :)

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 Post subject: Re: Joel's training journal
PostPosted: Sat Sep 26, 2009 9:39 pm 
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Stegosaurus
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Location: Enroute to 58
Muscle-rific

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 Post subject: Re: Joel's training journal
PostPosted: Sun Sep 27, 2009 4:28 am 
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Gorilla
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Posts: 590
Location: Australia
Quote:
Looking awesome. Thanks for taking the time to answer my diet questions. I was wondering about the quinoa because technically it isn't relly a grain but more of a seed. Pics looks really awesome. I think your going to do really well!


Thank you MaryStella!
Yeah quinoa is a bit unique like that.

Quote:
dude, you're an animal ... damn impressive

Quote:
Muscle-rific


Thanks guys!!

I have just got home from the comp. I came third which I'm pretty happy about. It was a pretty good lineup and I feel confident now going into the next couple of shows with some momentum.
I'll post up some pics soon, I'm just going to enjoy my one night when I can eat up a little.
Thanks everyone for being so supportive, I'm really glad to be here.
Time to go eat some dark chocolate and hummus with bread and not just broccoli!!


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 Post subject: Re: Joel's training journal
PostPosted: Sun Sep 27, 2009 6:55 am 
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Stegosaurus
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Location: Plains, PA
congrats on the third place! looking forward to the pix. Dark choc must have been spectacular. I love the stuff too!

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 Post subject: Re: Joel's training journal
PostPosted: Sun Sep 27, 2009 4:28 pm 
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Elephant
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Location: Germany
congrats!

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