Squat, bench, DL & occasional running

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Squat, bench, DL & occasional running

#1156 Postby Mini Forklift Ⓥ » Fri Oct 11, 2013 4:08 pm

THURSDAY 10th OCTOBER

PRE-WO:

Image

Large bowl of vegetables with curry sauce & coconut rice

Image

CARDIO

PORT HILLS HILL RUN

DIST: 10.3km
TIME: 0.59
AVE SPD: 10.47kph
BW: 132
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Squat, bench, DL & occasional running

#1157 Postby Mini Forklift Ⓥ » Fri Oct 11, 2013 4:10 pm

FRIDAY 11th OCTOBER

PRE WO:

Image

2 x slice rye bread, vegetable pattie with pear and sultana chutney + salad

ALL ROUND CONDITIONING SESSION

Image

BW: 131
45mins

1 x ARM D.BELL SHOULDER PRESSES (reps performed for each arm)
44 x 6
53 x 5
66 x 4

INC. BENCH
BAR x 12
88 x 10
110 x 8
132 x 8
155 x 8

CGBP
88 x 8
110 x 6
132 x 6

D.BELL CHEST PRESS
53 x 8
62 x 8

WG DIPS w 44lb PLATE HANGING FROM BELT
10
10
10
Image

User avatar
Synny667
Elephant
Posts: 1813
Age: 37
Joined: Wed Nov 09, 2011 1:06 pm
Location: Lee's Summit,MO
Contact:

Re: Squat, bench, DL & occasional running

#1158 Postby Synny667 » Fri Oct 11, 2013 7:40 pm

Oh I am just gonna have to come visit!!!!
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Squat, bench, DL & occasional running

#1159 Postby Mini Forklift Ⓥ » Sun Oct 13, 2013 9:39 pm

Aaarrggghhh, haven't trained since Friday as I've had toothache all weekend and yesterday ended up having to get a root canal done. Back at the dentists tonight to get it sealed up. Toothache has to be one of the worst pains ever !!

So... I just bought myself some new Puma's, they look badass and I bought them with the view that they're gonna look sweet as to pull in. I'm going to compete again at the Canterbury Champs in April and hopefully from there I can qualify for the Nationals in August. I've got that 187.5kg DL in my sights, would love to hit 190kg and get a NZ record to my name ~ I'm not underestimating that feat though. Works out at a 3.22 x bw pull :?

Image

Image

Will try the new Puma's out tomorrow morning, day of the deadlift haha 8)
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Squat, bench, DL & occasional running

#1160 Postby Mini Forklift Ⓥ » Tue Oct 15, 2013 3:36 pm

TUESDAY 15th OCTOBER

PRE-WO:

Image

DEADLIFT NIGHT: Trying out the new shoes and working up to pulling some doubles 8)

Image

BW: 130
50mins

U.HAND B.BELL ROWS
88 x 15
110 x 12
110 x 10
132 x 9

CONVENTIONAL DL's (belt on for the doubles, no chalk)
132 x 10
176 x 6
220 x 4
264 x 3
286 x 3
308 x 2
330 x 2
330 x 2
220 x 10

** Felt good tonight, no problems with the couple of sets of doubles
Image

HIT Rob
Gorilla
Posts: 814
Joined: Wed May 22, 2013 5:03 pm

Re: Squat, bench, DL & occasional running

#1161 Postby HIT Rob » Wed Oct 16, 2013 3:39 pm

Some great lifting MF:)

Hey, been meaning to ask ya something, i'm not big on supplements, however my trainer has been going on in my ear to take a protein supplement (at least for post-workout), when i was a vegetarian i used whey (briefly), but since becoming vegan i've not yet tried any vegan protein supplements, i notice you use a couple of different one's, in your experience, what would be the best quality V protein supplement?

Thanks
Rob

User avatar
vegan_rossco
Batman
Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Squat, bench, DL & occasional running

#1162 Postby vegan_rossco » Thu Oct 17, 2013 7:35 am

Duuuuude!! How ya doing?? I'm all settled in now bud ;)
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

User avatar
asparagus
Gorilla
Posts: 583
Age: 41
Joined: Mon May 09, 2011 1:13 pm
Location: O.C. California

Re: Squat, bench, DL & occasional running

#1163 Postby asparagus » Fri Oct 18, 2013 7:04 pm

I hope you have a fancy velour track suit and a fuzzy kangol hat to go with those sweet kicks! If you do, obviously you must snap a photo of you pulling heavy wearing all that!
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Squat, bench, DL & occasional running

#1164 Postby Mini Forklift Ⓥ » Sun Oct 20, 2013 4:22 pm

HIT Rob wrote:Some great lifting MF:)

Hey, been meaning to ask ya something, i'm not big on supplements, however my trainer has been going on in my ear to take a protein supplement (at least for post-workout), when i was a vegetarian i used whey (briefly), but since becoming vegan i've not yet tried any vegan protein supplements, i notice you use a couple of different one's, in your experience, what would be the best quality V protein supplement?

Thanks
Rob

Thanks Rob. Yeah, I've tried quite a few and I've settled on one (for now) which I have been using for the last few months. Covers all of your nine essential and non-essential amino acids and it tastes great ~ which incidentally is why I'm not using SunWarrior anymore. Comparing the two of them, the Clean Lean Protein is naturally a little sweeter, mixes a lot easier and tastes smoother; SunWarrior is a little grainer and just seems quite bland in comparison. Having said that I do really like the nutritional panel of it and I don't doubt its' high quality, the taste just isn't for me though :?

Image

http://www.nuzest.co.nz/clean-lean-protein
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Squat, bench, DL & occasional running

#1165 Postby Mini Forklift Ⓥ » Sun Oct 20, 2013 4:25 pm

vegan_rossco wrote:Duuuuude!! How ya doing?? I'm all settled in now bud ;)

Great to hear, bit stressful moving house aye? Good to hear you're all sorted out, did you have far to move?

asparagus wrote:I hope you have a fancy velour track suit and a fuzzy kangol hat to go with those sweet kicks! If you do, obviously you must snap a photo of you pulling heavy wearing all that!

Sounds like a challenge haha ?! :D
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

QUICK UPDATE FOR Y'ALL

#1166 Postby Mini Forklift Ⓥ » Sun Oct 20, 2013 4:26 pm

Gym hasn't been a priority towards the end of last week, just coming into the final week or so of acquiring our new business so it's been crazy with the amount of stuff to get done with lawyers, accountants etc.

Sorry I haven't been on here much lately, I will be back training again soon. I actually took a little time out yesterday to look over next years meets and plan out which ones I want to focus on :wink:
Image

User avatar
vegan_rossco
Batman
Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Squat, bench, DL & occasional running

#1167 Postby vegan_rossco » Mon Oct 21, 2013 6:56 am

Good luck with the new business james! It sounds so exciting :)
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

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Squat, bench, DL & occasional running

#1168 Postby Mini Forklift Ⓥ » Mon Oct 21, 2013 7:09 pm

Cheers Ross! Just relaxing with a coffee in my new mug, ahhhh the simple pleasures of life haha 8)
Attachments
You're a mug.jpg
You're a mug.jpg (58.84 KiB) Viewed 3160 times
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Squat, bench, DL & occasional running

#1169 Postby Mini Forklift Ⓥ » Mon Oct 21, 2013 11:33 pm

MONDAY 21st OCTOBER

PRE-WO:

Image

Coconut rice, steamed veges, cashew nuts & spicy mushroom balls :P


CHEST/SHOULDERS
BW: 131
50mins

Paused Bench
BAR x 15
88 x 10
132 x 8
154 x 6
154 x 6

CG Cable Pressdowns
44 x 12
44 x 12

Inc. D.Bell Spoon press
48 x 7
48 x 7
48 x 7

Standing 1 x Arm D.Bell Shoulder press
22 x 10
26 x 10
31 x 10

Core work
5mins
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Squat, bench, DL & occasional running

#1170 Postby Mini Forklift Ⓥ » Fri Oct 25, 2013 1:18 am

FRIDAY 25th OCTOBER

PRE-WO:

Image

Steamed vegetables, black pepper soy steak and coconut rice


DEADLIFT & SQUAT NIGHT

BW: 130
65mins

BRACED U.HAND D.BELL ROWS
48 x 12
66 x 10
66 x 8

CHINUPS
8
8
8

CONVENTIONAL DL's (no belt, chalk or PED's)
132 x 12
132 x 8
220 x 8
220 x 5
264 x 5
308 x 3
308 x 3
308 x 3

PARALLEL BOX SQUATS (w pause on bench)
BAR x 12
88 x 8
110 x 8
132 x 8
154 x 7
176 x 6
Image


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: No registered users and 3 guests