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Joel's training journal


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I'll post some more up after I upload them from my camera.

I was pretty happy with how it all turned out and I think I'm on progress for the show in a couple of weeks which I'm aiming for.

 

Got back to training yesterday, trained legs and back. I plan to stop training legs later this week to give myself more than a weeks rest.

 

Squats - Bar x 15

60kg x 8

100kg x 3

140kg x 3

160kg x 1

Seated goodmornings - 60kg x 5 x 3 sets

Pullups - 6 x 4 sets

Front squats - 100kg x 5 x 3 sets

Trunk twists - 10 x 3 sets

 

After eating pizza, bread and dark chocolate on Sunday after the comp I have got back into dieting again, I still need to lose about 3kg to make the 78kg I need to be for my weight class.

 

Meal 1 - Sunwarrior shake with 1tsp raw cocoa powder and 20g crushed flax seeds. I'm glad I got some more Sunwarrior because the Nitrofusion has too much sodium for this close to the show.

Meal 2 - 150g tofu, broccoli and celery, olive oil

Meal 3 - Same as meal 2

Meal 4 - Protein shake (1 scoop Sunwarrior, 1 scoop Vega), espresso

Meal 5 - Aminos, spirulina, creatine

Meal 6 - Sunwarrior and almond spread

Meal 7 - Tofu, broccoli, hummus

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I may not say it often Joel, but you are a HUGE role model for me! Just like Jimi Sitko is, Ed Bauer and many others, but you're right up there near the top as a fellow competitive bodybuilder who I have so much respect for!

 

Awesome man! Not only a great physique but such an amazing attitude about everything and I really appreciate that about you!

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Thank you so much for all the kind words!!

 

Robert, I don't think I'm up at Jimi's level yet but I take that as a massive compliment and appreciate that greatly.

 

dude why are you posting pictures of your face on my body???? lol

 

Haha... I was hoping you wouldn't notice... or mind!

 

 

Here are a few more, thanks to Noah from Uproar (and MVS) for taking the time to come and watch and take these photos. I'll have quite a few more over the next couple of weeks as I do the other shows.

 

http://i664.photobucket.com/albums/vv3/Kirk1000/bIMG_8445.jpg

 

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Wow!

 

These are OUTSTANDING photos! So awesome man! That side chest pic is sick! You look massive out there! And of course your arms are just ridiculous.

 

Well done man....I am seriously impressed Big Time!

 

Keep the pics coming!

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Wow!

 

These are OUTSTANDING photos! So awesome man! That side chest pic is sick! You look massive out there! And of course your arms are just ridiculous.

 

Well done man....I am seriously impressed Big Time!

 

Keep the pics coming!

 

Thank you Robert, I appreciate it.

 

Wow, you look great!!!!!!!! Buddy you are past me and my physique! What placing did you get?

 

I placed 3rd all this year and next year Im going for 2nd and 2011 im shooting for 1st.

 

Thanks mate!

I appreciate the compliment.

I placed third out of nine, my legs were too soft and I need to make my posing more polished for the next comp in a week.

 

You should just go for first next year!

 

 

I've had a couple of workouts in the last couple of days.

Thursday 1-10

Chest, shoulders and arms

Floor press - 60kg x 6

100kg x 3

120kg x 3

125kg x 1

130kg x 1

132.5kg x 1

Dumbell bench press - 45kg x 5 x 3 sets

Military press - 70kg x 5 x 3 sets

Skullcrushers - 45kg x 8 x 3 sets

Barbell curls - 45kg x 6 x 4 sets

Dumbell skullcrushers - 27kg x 6 x 3 sets

 

Friday 2-10

Legs, back and abs

Box squats - 60kg x 6

110kg + 2 chains and 2 bands x 2 x 6 sets

140kg + chains and bands x 2

170kg + chains and bands x 1

Split squats - 60kg x 5 x 3 sets

Pullups - 6 x 6

Barbell calf raises - 60kg x 15 x 3 sets

Trunk twists - 10 x 3 sets

 

 

Diet has been good, I still need to lose a couple of kilos to get into the weight class, sitting at about 81-82kg at the moment.

 

Meal 1 - Protein drink (Sunwarrior, raw cocoa powder, cocoa beans, coconut butter and flax seeds)

Meal 2 - Tofu and broccoli

Meal 3 - Same as meal 2

Meal 4 - Protein drink (same as the other one but added some ground coffee to it)

Meal 5 - Aminos, creatine, spirulina

Meal 6 - Tofu and broccoli

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http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4352.jpg

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4351-1.jpg

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4356.jpg

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4350.jpg

 

 

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Hahaha! Thank you Vegan Joe

 

Yeah Pat it will be good to get back to MVS again.

 

Had a session last night, for some reason I haven't had as much motivation this week. I think I'm due for a break from training as soon as my comps are up.

I've just got a couple more workouts for the week before I start tanning and stuff again.

 

Back and shoulders

Deadlifts - 60kg x 6

100kg x 3

140kg x 3

160kg x 1

180kg x 1 - Didn't feel too hard, I think I'm starting to get comfortable lifting this amount of weight. I should be able to go for a pb in a little while.

Reverse grip bentover row - 100kg x 6 x 4 sets

Rope climbs - 2 sets - I don't get to use these much because the rope is in the boxing area of the gym and there are always people hanging around in there. It's fun when I get to use it.

Dumbell presses - 35kg x 6 x 4 sets

Rollouts - 10 x 3 sets

 

Just a couple more upper body workouts for this week tonight and tomorrow.

 

Diet has been the same, I'll get rid of the salt by Friday and might try and carb up this time, depending on how I look and feel.

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I had my comp yesterday but have fallen behind with updating my training again - I don't really write it down anymore, so this is the only place I can keep a track of what I've been doing.

Wednesday (I think it was the 7th)

Back, shoulders and abs

Pullups - 6 x 6

Close grip chins - 4 x 6

Bentover rows - 100kg x 6 x 4 sets

Military press - 70kg x 6 x 4 sets

Trunk twists - 10 x 4 sets

 

Thursday 8/10

Chest, shoulders and arms

Incline bench - 60kg x 6

100kg x 3 x 3 sets

Dumbell bench - 45kg x 5 x 3 sets

Bentover lateral raise - 12kg x 10 x 3 sets

Skullcrushers - 50kg x 6 x 4 sets

Dumbell curls - 22.5kg x 6 x 4 sets

Dumbell skullcrushers - 22.5kg x 8 x 3 sets

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I'm pretty happy because I finally won a show!!

I placed first in the under 80kg category at the ANB Victorian championships yesterday.

It is a relief because I have been doing this for a while now and always seem to get second and third placings so I'm happy it all came together nicely on the day.

I'll have some more pics in the next few days, didn't have my camera with me so I have to wait for the official photos to come out.

I am thinking of doing the nationals in a couple of weeks, if I keep dieting I should get my legs more dialed in, as they are still not as lean as I would like them to be.

Today is going to be a leg and back session, my last leg session before next weeks' IFBB/NPFC show where Ronnie Coleman is guest posing - it should be interesting as I've never competed in that federation before.

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