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Re: MF's running & llifting journal

Posted: Fri Jul 05, 2013 5:52 am
by Mini Forklift Ⓥ
FRIDAY 5th JULY

SHOULDERS/BACK/BICEPS
BW: 137
45mins


Strict standing OHP: BAR x 12 / 55 x 10 / 66 x 10
SUPERSET
Side plate raises: 11lb plate x 12 (3 sets)
1 x Arm D.Bell clean & Press: 57 x 6 (2 sets)
Conventional DL's: 132 x 12 / 176 x 10 / 220 x 8
SUPERSET
1 x Arm D.Bell rows, palms facing out: 57 x 12 / 57 x 12 / 66 x 10
EZ Bar curls: 55 x 10 / 66 x 10 / 77 x 10
Seated D.Bell curls: 18 x 10 (3 sets)
Hammer curls: 26 x 6 (2 sets)
____________________


POST-WO:
Vege protein shake (pea protein isolate) + 5g D-Ribose
4 x Kre-Alkalyn

Re: MF's running & llifting journal

Posted: Mon Jul 08, 2013 2:50 pm
by Mini Forklift Ⓥ
MONDAY 8th JULY

PRE-WO:

Large espresso

CHEST
BW: 140
35mins

Bench: BAR x 15 / 88 x 12 / 132 x 10 / 143 x 7
Decline D.Bell press: 44 x 12 / 53 x 10 / 57 x 8
SUPERSET
Broomstick oblique twists: 60secs (3 sets)
WG dips, slight lean forwards: 10 (3 sets)
Hammer Strength Incline chest press: 1PPS x 10 / 1PPS x 10 / 1.5PPS x 6
Hanging knee raises: 5 x mid / 5 x right / 5 x left (2 sets)
____________________


POST-WO:
Vege protein shake (pea protein isolate) + 5g D-Ribose
4 x Kre-Alkalyn

Re: MF's running & llifting journal

Posted: Tue Jul 09, 2013 6:30 pm
by asparagus
Mini Forklift Ⓥ wrote:
captfit wrote:Its just amazing to see an athlete so strong and so swift . You are truly an inspiration MF .

Thanks captfit, although I think that's an overtstatement. If you see me run I'm about as swift and graceful as a rhino trying to sprint :lol:

:lol:
Rhinos might not be swift and graceful, but once they get up to speed there are few things that can stop them!

Re: MF's running & llifting journal

Posted: Tue Jul 09, 2013 6:39 pm
by asparagus
Mini Forklift Ⓥ wrote:Have to meet up this afternoon with the builders, aparrently they're ready to start with the earthquake repairs to our house which is close to $100k now. Presuming that we'll be moving out for 6-8 weeks while it all gets fixed up, but I'm hoping I can keep the training regular and uninterrupted.

So I'm just going to work a half day at the store today, looking forward to hitting some upper body later this afternoon :)


Damn, sorry to hear that! Is this from a recent quake or something a while back? It seems New Zealand gets a lot of quakes, similar to here in California. Glad you and yours are alright, though!

Re: MF's running & llifting journal

Posted: Wed Jul 10, 2013 12:38 am
by Mini Forklift Ⓥ
asparagus wrote:Damn, sorry to hear that! Is this from a recent quake or something a while back? It seems New Zealand gets a lot of quakes, similar to here in California. Glad you and yours are alright, though!

We had our major one (luckily at 4.30am) a few years back, was a magnitude 7.1 and amazingly nobody was killed. Then we had one fairly recently in February where around 185 people died, I lost about 20 of my work colleagues as the building where I used to record my TV spot every week collapsed. That quake happened a day before I was due to go on, I've had to deal with a lot of guilty emotions, then the grief with the loss of my friends. I'm good now though, will be nice to get the house all fixed up after all this time :wink:

Image

Image

That was then, this is now and thankfully time is a great healer. Onwards and upwards.

Re: MF's Bodybuilding and Physique Log

Posted: Wed Jul 10, 2013 1:29 am
by vegan_rossco
Omg! :/ that's horrible man, and to think I complain about the bloody rain..

Anyways, what are your goals right now? I noticed you changed the title to your log. Hope you're all good bud!

Re: MF's Bodybuilding and Physique Log

Posted: Wed Jul 10, 2013 1:39 am
by Mini Forklift Ⓥ
Thanks Ross, time to get big and shredded mate !!

Re: MF's Bodybuilding and Physique Log

Posted: Wed Jul 10, 2013 10:22 pm
by Mini Forklift Ⓥ
Hmmm, that was an 'interesting lunch...

Re: MF's Bodybuilding and Physique Log

Posted: Thu Jul 11, 2013 7:00 am
by vegan_rossco
Dude! 'Frys' is awesome, you can get that in the uk too! They do beef style vegan strips which is so good with sweet chilli sauce ;)

Re: MF's Bodybuilding and Physique Log

Posted: Thu Jul 11, 2013 6:15 pm
by asparagus
It does somewhat look like dog food... what made you want to try it?

Re: MF's Bodybuilding and Physique Log

Posted: Fri Jul 12, 2013 2:19 am
by vegan_rossco
Hahaha! Fair point, I suppose it was out of curiousity.. Plus it wasn't made out of dead animals so..

Re: MF's Bodybuilding and Physique Log

Posted: Fri Jul 12, 2013 3:26 am
by Mini Forklift Ⓥ
asparagus wrote:It does somewhat look like dog food... what made you want to try it?

Wife brought it home for me as a 'treat'. LOL!

Her heart and intentions were in the right place though, so I forgive her :wink:

Re: MF's Bodybuilding and Physique Log

Posted: Fri Jul 12, 2013 5:03 pm
by Mini Forklift Ⓥ
WEDNESDAY 10th JULY

PRE-WO:

Image

ARMS
BW: 140
40mins

EZ Bar curls: 55 x 12 / 66 x 12 / 77 x 12
Hammer curls: 22 x 10 / 26 x 8 / 31 x 6
SUPERSET
CG Pullups, palms facing inwards: 6 / 6 / 6
Cable curls, rope attachment: 33 x 10 / 46 x 7
CGBP: 88 x 10 / 110 x 8 / 132 x 8
D.Bell Spoon presses: 53 x 10 / 62 x 8
Dips: 20 / 15 / 15
____________________


POST-WO:
Vege protein shake (pea protein isolate), 1 tsp greens + 5g D-Ribose
4 x Kre-Alkalyn

Image

60mins LATER:

Image

Re: MF's Bodybuilding and Physique Log

Posted: Fri Jul 12, 2013 5:03 pm
by Mini Forklift Ⓥ
Just had a HUGE pizza, off to train legs...

Re: MF's Bodybuilding and Physique Log

Posted: Sun Jul 14, 2013 7:58 pm
by Mini Forklift Ⓥ
SATURDAY 13th JULY

PRE-WO:

Image

LEGS
BW: 140
60mins

CARDIO (LIGHT WARMUP)
Stationary bike ~ Duration: 10mins / Ave spd: 25.4kph / Distance: 3.8km

Seated leg curls: 53 x 12 (2 sets)
Leg extensions: 53 x 12 (3 sets)
Leg press: 2PPS x 10 / 3PPS x 12 / 4PPS x 15
Squats (relearning with a wider stance): BAR x 10 / 88 x 10 / 110 x 8 / 132 x 8
SLDL w Kettlebells: 44 x 12 (2 sets)
Conventional DL's: 132 x 12 / 132 x 12 / 176 x 12 / 220 x 10

POST-WO:

Image