Squat, bench, DL & occasional running

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#151 Postby Mini Forklift Ⓥ » Sun Feb 26, 2012 10:46 pm

SUNDAY 26th FEBRUARY
BODYWEIGHT: 146
TRAINING TIME: 3.30pm
DURATION: 40mins
COMMENTS: Quite a pleasant arm workout
WEEK: DELOAD
RESTING PULSE RATE: 46

APPETITE: PRETTY GOOD
PRE WO NUTRITION: Raw veges in a garlic naan bread, 1 X Em's Power Bar

Image

POST WO NUTRITION: 10mins afterwards: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass), 1hr afterwards: Tofu, noodles and veges

ARMS

EZ B.BELL CURLS
55 x 12
77 x 12
77 x 12

SUPERSET WITH

HAMMER CURLS
26 x 10
31 x 10
35 x 10

OLYMPIC B.BELL CURLS
BAR x 10
BAR x 12
BAR x 15

STANDING EZ B.BELL FRENCH PRESS
33 x 15
55 x 12
66 x 12

I really like this exercise, possibly more so than Skullcrushers. Firstly, by doing them standing you recruit your abs more than regular skullcrushers. The other main difference would be that with a French Press you are lowering the bar down behind your head, as opposed to lowering more towards your forehead. Wit that in mind, you can see that there will be a different force related stress that the triceps are put under during a Standing French press compared to a Skullcrusher (vertical Vs horizontal), which would result in greater muscle fascia stretching. Both would be considered isolation movements IMO.

I am presuming this is right, I haven't spent any time looking them up so what I wrote above is observational rather than fact. Makes sense to me though
:wink:

SUPERSET WITH

PAUSED CGBP
BAR x 12
88 x 10
110 x 10
132 x 8
154 x 8

HYPEREXTENSIONS
12
12
12
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Mini Forklift Ⓥ
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Re: Strength Vs Size

#152 Postby Mini Forklift Ⓥ » Mon Feb 27, 2012 5:31 pm

Some of my meals from yesterday (top one was what I just had for lunch) :popcorn:

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Cown
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Re: Strength Vs Size

#153 Postby Cown » Mon Feb 27, 2012 5:34 pm

Random question that I hope you might have an answer for -
I know that soy foods eaten in excess can have negative effects on the body/mind, but can tofu? It never occurred to me until a few weeks ago, but being made from soya, it would make sense that it has the same effects, but I've never heard anything on the subject.
Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.

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Re: Strength Vs Size

#154 Postby Mini Forklift Ⓥ » Tue Feb 28, 2012 1:25 am

Cown wrote:Random question that I hope you might have an answer for -
I know that soy foods eaten in excess can have negative effects on the body/mind, but can tofu? It never occurred to me until a few weeks ago, but being made from soya, it would make sense that it has the same effects, but I've never heard anything on the subject.

I'm sure you would have to eat considerable amounts of tofu for it to have any negative effect on the body/mind. Not something I would be overly concerned with :wink:
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Re: Strength Vs Size

#155 Postby Mini Forklift Ⓥ » Tue Feb 28, 2012 1:31 am

Meet my new training partner Jamie King. 18yrs old and a lifelong vegetarian; pound for pound probably the strongest deadlifter I know...



He's the first one up in that clip, that's his final lift from a meet we both competed in last week. A comfortable 484 deadlift at 147 bodyweight (3.288 x bw). He's been lifting for just under a year, that deadlift was amazing to watch and he made it look easy :shock:

http://biggerstrongersmarter.wordpress.com/2012/02/24/roar-deadlifting/

We'll be training together as we both work towards the Canterbury Champs, April 21st 2012. Looking forward to training with him, I'm sure it will be nothing short of epic.
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Re: Strength Vs Size

#156 Postby veggiesasquatch » Tue Feb 28, 2012 6:49 am

Mini Forklift Ⓥ wrote:
Cown wrote:Random question that I hope you might have an answer for -
I know that soy foods eaten in excess can have negative effects on the body/mind, but can tofu? It never occurred to me until a few weeks ago, but being made from soya, it would make sense that it has the same effects, but I've never heard anything on the subject.

I'm sure you would have to eat considerable amounts of tofu for it to have any negative effect on the body/mind. Not something I would be overly concerned with :wink:



Worry over the amount of soy you may or may not eat....
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

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Re: Strength Vs Size

#157 Postby Mini Forklift Ⓥ » Tue Feb 28, 2012 1:37 pm

Haha !!
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VeganDougie
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Re: Strength Vs Size

#158 Postby VeganDougie » Tue Feb 28, 2012 3:34 pm

Thought i'd pop by and let you know how i am getting on with the program you created for me. Well don't know what to say other than brilliant. I am really enjoying it and my biceps/chest feel rock hard and stronger already.

Anyway good luck everything, speak soon.

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Re: Strength Vs Size

#159 Postby Mini Forklift Ⓥ » Tue Feb 28, 2012 4:17 pm

Thanks Doug, that is truly great to hear. Makes me happy to hear that you are enjoying it and getting some solid results. That's what it's all about at the end of the day so well done!
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Re: Strength Vs Size

#160 Postby Cown » Tue Feb 28, 2012 8:45 pm

That guy is 18 and lifting 484...? All I have to say is holy shit lol That's really impressive, especially for his size.
Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#161 Postby Mini Forklift Ⓥ » Tue Feb 28, 2012 10:17 pm

Cown wrote:That guy is 18 and lifting 484...? All I have to say is holy shit lol That's really impressive, especially for his size.

Completely agree, I thought he was having me on when he said his opening lift was 440lb. He told me he pulled 506lb in training at the end of January but he didn't want to attempt that weight as this was his first meet ?! Crazy potential right there.
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Re: Strength Vs Size

#162 Postby Mini Forklift Ⓥ » Thu Mar 01, 2012 3:17 pm

I haven't trained since Sunday, just felt that I needed the break and some rest. I'll ease back into it, diet has been good though so I'm sitting about 148 right now. Eating pretty clean but taking advantage of my appetite. Some of todays food...

BREAKFAST (8am)
450g rolled oats & linseed
100g muesli
1 x banana + hanful of blueberries
2 x tbsp soy protein powder
400ml AlfaLite (milk replacement)

MORNING SNACK (10am)
Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (550cals) + 1 x Em's Power Bar (300cals)

Image

LUNCH (1.30pm)
Salmon, 2 x poached eggs, 2 x slices of gluten free bread, field mushrooms & 1 x long black coffee

AFTERNOON SNACK (3.30pm)
5 x date & almond Frooze balls (500cals)

DINNER (6pm)
Medium size Vegan pizza on gluten free base

EVENING SNACK (9pm)
Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass) (550cals)
Attachments
Frooze Balls.jpg
Frooze Balls
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Dinner
Dinner.jpg (37.6 KiB) Viewed 1773 times
Lunch.jpg
Lunch
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Re: Strength Vs Size

#163 Postby Mini Forklift Ⓥ » Thu Mar 01, 2012 11:16 pm

FRIDAY 2nd MARCH
BODYWEIGHT: 146
TRAINING TIME: 3.30pm
DURATION: 45mins
COMMENTS: Quick session but was pretty good. Felt well rested and ready to go
WEEK: DELOAD
RESTING PULSE RATE: 45

APPETITE: GREAT
PRE WO NUTRITION: Cocunut rice, hotplate of spicey beans wrapped in seaweed, cashew nuts, bok choi + carrots (see photo)

POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)

GENERAL

BW PULLUPS
11
11

STANDING 1 x ARM D.BELL SHOULDER PRESS (UNSUPPORTED)
26 x 10
35 x 8
44 x 6 *PB*

BOX SQUATS (WIDE STANCE, 1" ABOVE PARALLEL)
BAR x 10
88 x 10
132 x 10
176 x 10

LEG PRESS (ASCENDING WEIGHT + REPS)
3PPS x 8
4PPS x 10
5PPS x 12
5.5PPS x 15
6PPS x 20
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Lunch
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Re: Strength Vs Size

#164 Postby veggiesasquatch » Fri Mar 02, 2012 10:42 am

That's looks well tasty!

What spice did you add to the beans? Also what beans did you use?
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

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Re: Strength Vs Size

#165 Postby Mini Forklift Ⓥ » Fri Mar 02, 2012 2:22 pm

veggiesasquatch wrote:That's looks well tasty!

What spice did you add to the beans? Also what beans did you use?

I couldn't tell you mate as it was at a local vegetarian restaurant, I just asked for it spicey.

Hope you have a great weekend, Arnold weekend. Go Poundstone! I hope he does well although realistically I think he will finish 2nd or 3rd. I would have to back Savickas for the win.
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