Joel's training journal

[joelk]

Thank you for the kind words, I appreciate it all.
I've still got about 2kg to lose this week to try and make the 78kg weight class for Saturday. I managed to get in at just on 80kg for the show last week but it was a struggle.
My diet this week is very plain and my calories are pretty low.
I had some pasta on Saturday night after the show but have since followed basically the same meals each day.
Meal 1 - Sunwarrior (2 scoops), raw cocoa powder (1 tablespoon), coconut butter (10g)
Meal 2 - 100g tofu, 2 cups broccoli
Meal 3 - Sunwarrior (1 scoop)
Meal 4 - Same as meal 2
Meal 5 - Aminos during training
Meal 6 - 1/2 avocado, sunflower and pumpkin seeds, spinach

I'm not adding any seasoning to my foods now, just a little bit of olive oil to the tofu.
Supplements are the protein and aminos, vitamin C, 7-keto powder, Tribulus tablets and I'll start on the potassium tablets later in the week when I start the herbal diuretics.
I am drinking about 4 litres of water or green tea a day now and will cut it out later in the week and just drink dandelion root tea and sip on a little bit of water.

Training is just brief sessions because I'm trying to do about and hour to an hour and a half of walking or cycling a day now.
I'm still trying to train heavy but it's a struggle now.
Had my last leg session on sunday 11/10
Sumo deadlifts - 60kg x 6
100kg x 3
140kg x 3
180kg x 1
Front squats - 100kg x 6 x 4 sets
Split squats - 60kg x 6 x 2 sets
One arm chins - 6 x 4 sets
Narrow grip pullups - 6 x 2 sets
Decline situps - 10kg x 10 x 4 sets

Trained chest and arms yesterday
3 trisets - Pin press - 90kg x 5
Incline bench press - 80kg x 5
Dips - x 5
2 rounds - Seated dumbell curls - 20kg x 6
Dumbell skullcrushers - 20kg x 8
Close grip chins - x 6
Dumbell extensions - 15kg x 10

Have a couple more sessions this week and will stop on Wednesday.

[cubby2112]

Good idea on continuing to train heavy. That will definitely help you keep the most size possible with a quick cut like you are doing.

[joelk]

Yesterday was my first session since the comps finished. I ended up having about 9 days off.
I didn't end up doing the third comp, just missed out on making weight.
I'm glad the dieting is all finished, now I can work back up to training more heavy.
Trained chest, shoulders, arms and abs - might go back to a 3 day split, I like that I won't have so many exercises each workout.
Bench press - Bar x 15
60kg x 8
80kg x 4
100kg x 2
120kg x 1
125kg x 1
130kg x fail - I paused on all the reps for the heavier sets
Incline dumbell press - 35kg x 8
50kg x 4
Military press - 70kg x 5 x 2 sets
Barbell curls - 45kg x 6
50kg x 4
Closegrip bench press - 80kg x 6
Skullcrushers - 40kg x 8
45kg x 6
Trunk twists - 10 x 2 sets

I haven't been eating all that much extra since the comps, I have had some pizza and stuff but have mostly just dropped some of the fats in my diet and adding in some more legumes and fruit.

[MaryStella]

awesome to have you back joel. Happy the dieting is over too that must be real rough.

[joelk]

Thank you MaryStella!
Yeah I'm glad it's all finished for now. Don't know if I will look at competing again but I'll never say never.

Had a workout yesterday, trained legs and back. I'm still trying to write up a new program which will be a 3 day split but for now I'm using a 2 day split based around low volume, higher intensity stuff. The type of training I have generally used to get my best results.

Deadlifts - 60kg x 8
100kg x 4
140kg x 3
160kg x 2
190kg x 1 - Felt pretty good. I cheated a bit by using wrist straps, the weather is getting warmer now and I couldn't get a good grip using the regular over/under grip. Think I better start using chalk again.
Front squats - 60kg x 6
110kg x 6
Glute/ham raises - 6 x 2 sets - Haven't done them in a while, they didn't seem this hard the last time I did them.
One arm chinups/pullups superset - 6 x 2 sets
Dumbell calf raise - 25kg x 12 x 2 sets

Diet is good, more relaxed but pretty clean. I've been making my own raw dark chocolate which is a good snack and a change from the cookies I was making for my pre contest diet.
The ingredients are raw cocoa butter, sunwarrior protein, crushed flax seeds, agave nectar, raw almonds and chocolate coconut butter. It's just a matter of slowly melting the cocoa butter and mixing all the ingredients through before putting in the fridge for a bit. Kind of like high protein chocolate.
My meals have basically been the same over the last week.
Meal 1 - Protein drink - Vega, cocoa powder, flax seeds, maca powder
Meal 2 - Lentil burger or tempeh, broccoli, sunflower seeds
Meal 3 - Dark chocolate, 50g of pistachios
Meal 4 - Vega sport, aminos, creatine - I drink it on non workout days too
Meal 5 - Lentil burger, broccoli, spinach, chia seeds
Meal 6 - Almonds, walnuts, goji berries and raisins

Every few days I might have some wraps or wholemeal spaghetti with Parmazano vegan cheese but for the most part I eat the same. I don't want to put on too much weight, I feel more comfortable around the low 80kg mark.
I have just received my comp photos in the post so I'll post some up when I get a chance.

[lobsteriffic]

Yum - that chocolate sounds delicious! Can't wait to see photos!

[xjohanx]

I like your diet and I think it's awesome to see a big dude eating healthy. Thumbs up!

[xphilx]

maca powder

do you feel any benefit from it?

[joelk]

Yum - that chocolate sounds delicious! Can't wait to see photos!

The chocolate is great. I'll post some photos up in the next day or two.

I like your diet and I think it's awesome to see a big dude eating healthy. Thumbs up!

Thanks mate, I think that is what has helped me get in good shape.

do you feel any benefit from it?

I seem to recover pretty well from doing a fair bit of exercise so I think it helps.


I had a workout this morning, chest, shoulders, triceps and abs. Have started a 5/3/1 program, I think looks like a pretty simple routine to follow, it should help boost my strength now that I feel ready to train 100%

Bench press - Bar x 12
60kg x 6
95kg x 5
100kg x 5
105kg x 5
Incline dumbell - 40kg x 8 x 3 sets
Lateral raises - 17.5kg x 8 x 3 sets
Dumbell skullcrushers - 20kg x 10 x 3 sets
Trunk twists - 10 x 3 sets

My diet has been pretty good, I have had a few things though over the last few days because of World Vegan Day and stuff. There were a lot of good things to eat there/

[MaryStella]

how do you like the vega sport?

[sosso]

how do you like the vega sport?

I'm interested to hear what you think of it too. I think I'd like to try it.

[xphilx]

cool to see you doing the 5/3/1. i think i'm going to try that system somewhen in the future, too.

[joelk]

how do you like the vega sport?

It's pretty good, I generally drink it during my workout and seems to keep my energy levels up without the need to use caffeine in any great quantity.
It will be something I keep using I think.

Had a deadlift workout yesterday.
It's just sets of 5 for this week so I guess it's a good way to ease back into proper training.

Deadlift - 60kg x 10
100kg x 5
135kg x 5
145kg x 5
155kg x 5
Single leg squats - 3 x 3 sets - just onto a low box
Glute/ham raise - 5 x 3 sets
Bentover row - 90kg x 10 x 3 sets
One arm chins - 6 x 4 sets

[MaryStella]

hhmmm im going to have to give it a try on my next vega order.

[vivalasvegans]

I like vega sport a lot. There is some caffeine in it, idk how much.

Some day I'm gonna try that chocolate stuff you make, maybe for the holidays. What kind of consistency does it end up as?

Nice on the one legged squats