Squat, bench, DL & occasional running

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#241 Postby Mini Forklift Ⓥ » Sun May 13, 2012 5:22 pm

SATURDAY 12th May
BODYWEIGHT: 137.5
TRAINING TIME: 11am
DURATION: 40mins
COMMENTS: Quick session before heading away for the weekend
WEEK: EASY
RESTING PULSE RATE: 50

APPETITE: GETTING BETTER
PRE WO NUTRITION: Coriander pancakes, Tom Yum dumpling soup, lge espresso

POST WORKOUT NUTRITION: Soy protein shake + 1 x tsp greens

GENERAL UPPER BODY

D.BELL SIDE LATERALS
2 x sets of 12

STANDING 1 x ARM D.BELL SHOULDER PRESS
3 x sets of 12

INC. D.BELL CHEST PRESS
3 x sets of 12

STANDING CLOSE GRIP LAT PULLDOWNS
2 x sets of 12

CABLE PUSHDOWNS (rope attachment)
3 x sets of 12
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Re: Strength Vs Size

#242 Postby Mini Forklift Ⓥ » Sun May 13, 2012 5:36 pm

SUNDAY 13th May
BODYWEIGHT: 137.5
TRAINING TIME: 1pm
DURATION: 70mins
COMMENTS: Easy pace, relaxing bit of outdoors cardio
WEEK: EASY
RESTING PULSE RATE: 50

CARDIO

RUN
9.8km, 48mins

OPEN WATER SWIM
20mins
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Re: Strength Vs Size

#243 Postby mattpb » Tue May 15, 2012 4:47 pm

Hey MiniForklift,
Thanks for posting a message on my thread, gave me a kick up the bum to update it,
due to a busy work schedule i tend to just write the whole weeks worth of workouts up on my day off.

I noticed you went away for the weekend, how was it?

Keep up the good work, your workouts always look impressive.

Matt
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

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Re: Strength Vs Size

#244 Postby robert » Wed May 16, 2012 1:15 am

Nice! Like seeing that great teamwork!

Forklift, you're an all-around athlete! Great stuff.

All the best.

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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Re: Strength Vs Size

#245 Postby Mini Forklift Ⓥ » Wed May 16, 2012 10:44 pm

robert wrote:Nice! Like seeing that great teamwork!

Forklift, you're an all-around athlete! Great stuff.

All the best.

Thanks Robert, I try to be well rounded. Always a work in progress ~ could be stronger and could definately be faster :?
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Re: Strength Vs Size

#246 Postby Mini Forklift Ⓥ » Thu May 17, 2012 12:40 am

THURSDAY 17th MAY
BODYWEIGHT: 138
TRAINING TIME: 1pm
DURATION: 55mins
COMMENTS: Damn good session with my old training partner Ray
WEEK: EASY
RESTING PULSE RATE: 50

APPETITE: DECENT
PRE WO NUTRITION:
Coconut rice, spicy mushroom balls and fresh vegetables (see photo below)

POST WORKOUT NUTRITION: Soy protein shake + 1 x tsp greens

MORNING FASTED CARDIO

RUN
4.6km, 23mins (ave spd 12kph / 5.00min/km)

GENERAL

INCLINE BENCH
15/12/10/10

FLAT D.BELL PRESS
12/12/10

D.BELL FLYES
10/10

50 REP BOSU BALL PRESSUPS
20/15/10/5

HIGH REP ATG SQUATS
20/20/20

LEG PRESS
25/20/15
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PreWO lunch
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Re: Strength Vs Size

#247 Postby robert » Thu May 17, 2012 12:46 am

Man, you've got a really detailed journal!

I've gotta follow your lead in some of those ways.

Have a great week of training. Hit it hard!

Glad you had a good ol time training with your buddy. Those are fun times, training with friends.


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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Re: Strength Vs Size

#248 Postby Mini Forklift Ⓥ » Fri May 18, 2012 3:55 pm

Thanks, hoping to get some good training in this weekend after a rubbish day yesterday.

A couple of guys came into the shop, I spent about 10mins talking to them and then they left really suddenly. I checked over by where they were hanging out as I thought they might have stolen some stock. It was about an hour or so later when I realised they had stolen my phone which I had on the back counter. Lost quite a few photos of my little girls, some I had taken just that morning of my eldest daughter at her school swimming lesson.

I don't really care about the phone, it's all the stuff that was on it like the photos and some videos of the girls when they were younger :(
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Strength Vs Size

#249 Postby VeganDougie » Fri May 18, 2012 6:34 pm

Sorry to hear about the phone mate. There are some real scumbags out there!
Anything I say is going to sound a bit lame and predictable but I hope you manage to get it back. Did you manage to get any of the photos backed up to pc . If you had iPhone did you have it set up for the cloud with backups automatically backed up to this?

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Re: Strength Vs Size

#250 Postby Mini Forklift Ⓥ » Sat May 19, 2012 6:23 pm

Came up with this recipe yesterday afternoon, thought it turned out pretty good. The chili and spices gave it a bit of a kick :oops:

JIM'S WINTER WARMER (serves two)

INGREDIENTS

4 x large field mushrooms
1/2 an onion
1 x tin chickpeas
400ml coconut milk
2 x tbsp coconut oil
250g firm tofu
2 x cloves chopped garlic
2 x bay leaves
1/2 tsp cumin
1/4 tsp tumeric
1/4 tsp ocean/sea salt
1 x red chili
Palmful of fresh baby spinach

COOKING

Melt a tablespoon of coconut oil, add in a clove of chopped garlic and stir fry the tofu until yellow and crispy. Once cooked, remove and put aside.

Add the second tablespoon of coconut oil and throw in the the second clove of chopped garlic along with the mushrooms and finely sliced onion. Stir through and cook on a reasonably high heat for a couple of minutes. Next, throw in the chickpeas and your spices (the bay leaves, cumin and tumeric) and cover the pan while you cut the red chili; slice in half, remove the seeds and then finely dice. Once done you can throw that in the pan and add in the coconut milk, salt and the tofu that was fried up earlier.

Re-cover your pan, turn down the heat and leave it to cook through for about 5-10mins.

Mix in the baby spinach just before serving and you'll have a beautiful healthy dish that will fill and warm you up.
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Re: Strength Vs Size

#251 Postby Mini Forklift Ⓥ » Sun May 20, 2012 3:03 pm

They have definately died off a little but every now and then we still get a reminder that we live in earthquake central. Some people get really stressed over them, however I refuse to be confined or defined by them.

Reference Number: 3708868
NZST: Sun, May 20 2012 9:35 am
Magnitude: 4.1
Depth: 10 km
Details: 20 km west of Christchurch


Reference Number: 3709033
NZST: Sun, May 20 2012 5:06 pm
Magnitude: 4.8
Depth: 7 km
Details: 20 km east of Christchurch

That second one was a rock n roller, probably because the depth was shallow.
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Re: Strength Vs Size

#252 Postby Mini Forklift Ⓥ » Sun May 20, 2012 6:15 pm

SUNDAY 20th May
BODYWEIGHT: 138
TRAINING TIME: 4pm
DURATION: 45mins (not including morning run)
COMMENTS: Nice session
WEEK: EASY
RESTING PULSE RATE: 52

APPETITE: ON THE INCREASE
PRE WO NUTRITION: Spicy field mushrooms, tofu and chickpeas in coconut milk
POST WORKOUT NUTRITION: Soy protein shake + 1 x tsp greens

MORNING CARDIO

AIRPORT RUN (comfortable pace)
11.95km, 1:04 (ave spd 11.32kph / 5.20min/km)

GENERAL UPR BODY

PEC DECK
15/12/12

FLAT BENCH
15/12/10

INC.D.BELL PRESS
12/10

OVERHEAD PRESS
12/12/10

CONVENTIONAL DL'S
12/12/10/10
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Re: Strength Vs Size

#253 Postby Mini Forklift Ⓥ » Mon May 21, 2012 4:09 pm

VeganDougie wrote:Sorry to hear about the phone mate. There are some real scumbags out there!
Anything I say is going to sound a bit lame and predictable but I hope you manage to get it back. Did you manage to get any of the photos backed up to pc . If you had iPhone did you have it set up for the cloud with backups automatically backed up to this?

Thanks Doug. Nah, I'm a bit old school when it comes to phones. I don't like Apple stuff, have been a loyal Nokia user for years. Didn't have anything backed up, although I did have a young girl text a couple of my friends on Sunday night saying that she had found my SIM card lying on the floor outside the mall; just waiting for her to drop it back to me. That will save a lot of hassle and time not having to retype everybody's number into the new phone!

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Saw that photo this morning on Facebook promoting World Vegetarian week, thought it was cool 8)
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Re: Strength Vs Size

#254 Postby Cown » Mon May 21, 2012 5:50 pm

I've enjoyed a few veggie quotes from Einstein before, but was he actually vegetarian? lol I've never even thought about that.
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

#255 Postby Mini Forklift Ⓥ » Mon May 21, 2012 10:25 pm

Cown wrote:I've enjoyed a few veggie quotes from Einstein before, but was he actually vegetarian? lol I've never even thought about that.

Not for all of his life, but it seems that for a good portion of it he was. Here are a couple of other quotes by Einstein...

"It is my view that the vegetarian manner of living by its purely physical effect on the human temperament would most beneficially influence the lot of mankind."

"Vegetarian food leaves a deep impression on our nature. If the whole world adopts vegetarianism, it can change the destiny of humankind."
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