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: Strength Vs Size

#346 Postby Mini Forklift Ⓥ » Sat Jul 14, 2012 11:24 pm

SUNDAY 15th JULY
BODYWEIGHT: 139
TRAINING TIME: 9.15am
DURATION: 50mins
COMMENTS: Great session, felt fairly strong today so killed it :laughing3:
WEEK: AIN'T NOTHIN TO DO BUT TO DO IT
RESTING PULSE RATE: 50

Image

APPETITE: REALLY GOOD
PRE WO NUTRITION: 4 x Weetbix, muesli and 1 x heaped tbsp soy protein

POST WORKOUT NUTRITION: Large bowl of mixed vegeatbles and chickpea curry (see pic below), SunWarrior protein shake

TRICEPS & SHOULDERS

BW DIPS
20

CGBP
BAR x 12
88 x 8
110 x 8
132 x 5
154 x 4
176 x 3 + 1

EZ BB SKULLCRUSHERS
44 x 10
55 x 10
77 x 7

STRAIGHT INTO

EZ BB CGBP
77 x 12

STRICT PRESS
BAR x 10
55 x 10
66 x 8
77 x 8

LIFEFITNESS SHOULDER PRESS (unsupported, head facing the seat)
86 x 8
86 x 8

D.BELL FARMERS WALKS (40 metres 'out & back')
3 x sets with the 66's

** Timed the last set ~ took me 28secs including picking up and putting down the dumbbells.
Attachments
Post WO.jpg
Post WO.jpg (9.23 KiB) Viewed 2058 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: Strength Vs Size

#347 Postby Mini Forklift Ⓥ » Mon Jul 16, 2012 6:51 pm

My last two workout have kicked my arse! Had a great leg session last night, I have gradually been increasing the volume as well if anyone had noticed that. Will type it up shortly, chur chur JIM.
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: Strength Vs Size

#348 Postby Mini Forklift Ⓥ » Mon Jul 16, 2012 7:59 pm

MONDAY 16th JULY
BODYWEIGHT: 139
TRAINING TIME: 9.15pm
DURATION: 55mins
COMMENTS: Good workout, intensity was pretty high
WEEK: LIGHT (70%)
RESTING PULSE RATE: 50

APPETITE: GREAT
PRE WO NUTRITION: Egg noodles, tofu, veges & prawns. 1 x oat milk mocha + extra shot (see photos below)

POST WORKOUT NUTRITION: SunWarrior protein shake, 1 x tin creamed rice

LEGS

LEG EXTENSION
57 x 15
73 x 12
88 x 12

ATG SQUATS
BAR x 12
88 x 10
132 x 8
143 x 8
88 x 10

LIFEFITNESS LEG PRESS MACHINE
121 x 20
165 x 20
209 x 20

CARDIO
Treadmill
5mins @ 5.5kph/2.5 Incline

LEG EXTENSION
73 x 12
88 x 12
Attachments
Coffee.jpg
Coffee.jpg (8.22 KiB) Viewed 2048 times
Pre WO.jpg
Dinner
Pre WO.jpg (8.66 KiB) Viewed 2048 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: Strength Vs Size

#349 Postby Mini Forklift Ⓥ » Tue Jul 17, 2012 10:21 pm

Well my training has been going great lately, even with this week being a 'light' week I am really feeling like I am making some good progress going forward.

Looking forward to really hammering chest tonight, will throw a few OH presses into the mix as well. Oh, and I just got hold of one of the strongest Spirulina products around 8)
Attachments
rsz_b.jpg
Lifestream Spirulina Blue
rsz_b.jpg (23.39 KiB) Viewed 2039 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: Strength Vs Size

#350 Postby Mini Forklift Ⓥ » Wed Jul 18, 2012 11:57 pm

THURSDAY 19th JULY
BODYWEIGHT: 139
TRAINING TIME: 3.45pm
DURATION: 40mins
COMMENTS: Good workout again today
WEEK: LIGHT (70%)
RESTING PULSE RATE: 48

APPETITE: GREAT
PRE WO NUTRITION: Large salad, GF bread, hummous and chickpeas

POST WORKOUT NUTRITION: SunWarrior protein shake, 1 x tin creamed rice

CHEST

REV. GRIP BENCH
BAR x 12
88 x 12

BENCH
132 x 8 (wide grip)
132 x 8 (normal)

D.BELL PRESS (SLIGHT DECLINE)
44 x 12
57 x 8
57 x 8

1 x ARM D.BELL CLEAN & PRESS
35 x 8
44 x 8

LOW CABLE FLYES
17 x 10
17 x 10

CG PRESSUPS
12
15
Attachments
1.jpg
1.jpg (4.85 KiB) Viewed 2030 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: Strength Vs Size

#351 Postby Mini Forklift Ⓥ » Sun Jul 22, 2012 8:36 pm

SUNDAY 22nd JULY
BODYWEIGHT: 140
TRAINING TIME: 4pm
DURATION: 50mins
COMMENTS: Good, fast paced session
WEEK: LIGHT (70%)
RESTING PULSE RATE: 44

APPETITE: PRETTY GOOD
PRE WO NUTRITION: Rice, yams, soy mince, pickles & broccoli (see photo below)

POST WORKOUT NUTRITION: Soy protein shake with oat milk, 1 x tin creamed rice

BACK

CHINUPS
10
10
8

1 x ARM D.BELL ROWS
57 x 12
66 x 12
70 x 10

CONVENTIONAL DL's
132 x 12
132 x 12
176 x 12
220 x 8
264 x 8
275 x 7
275 x 7
275 x 6
Attachments
Pre WO.jpg
Pre WO lunch
Pre WO.jpg (9.21 KiB) Viewed 2008 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: Strength Vs Size

#352 Postby Mini Forklift Ⓥ » Mon Jul 23, 2012 8:28 pm

MONDAY 23rd JULY
BODYWEIGHT: 140
TRAINING TIME: 9pm
DURATION: 60mins
COMMENTS: Solid, strength felt great tonight especially on the pressing moves
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 46

APPETITE: GOOD
PRE WO NUTRITION: Vegetable quiche, yams + home cooked potato wedges

POST WORKOUT NUTRITION: Homemade muesli, soy protein, 1 x banana + oat milk

ARMS

CABLE CURLS (rope attachment)
33 x 12
46 x 12
46 x 12

EZ BAR CURLS
55 x 12
55 x 12

SUPERSET WITH

BRACED D.BELL CURLS (alternate arms)
15 x 10
18 x 10

1 x ARM D.BELL SHOULDER PRESS
40 x 8
44 x 5
48 x 5

BW DIPS
25
25
20

CG INCLINE BENCH PRESS (Smith machine)
88 x 12
110 x 10
132 x 8
154 x 6
176 x 3 + 1

STYLER PRESS
57 x 10
66 x 8
Image

User avatar
bill1987
Manatee
Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: Strength Vs Size

#353 Postby bill1987 » Mon Jul 23, 2012 8:40 pm

Impressive dip numbers!
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

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: Strength Vs Size

#354 Postby Mini Forklift Ⓥ » Mon Jul 23, 2012 8:44 pm

bill1987 wrote:Impressive dip numbers!

Thanks Bill, yeah I need to start strapping some weight from my waist again.

Thanks for dropping in, I appreciate that!
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: Strength Vs Size

#355 Postby Mini Forklift Ⓥ » Wed Jul 25, 2012 2:36 pm

Took today off the gym and got a good day of eating into me, just felt like I needed an extra day of rest and I feel like I am getting better at reading my body.

So it's an early morning session tomorrow, waiting to hear back from my old training partner Ray to see if he wants to hit squats & bench with me. Looking forward to it, a great start to the day for sure.
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: Strength Vs Size

#356 Postby Mini Forklift Ⓥ » Fri Jul 27, 2012 5:51 pm

I haven't ended up squatting yet (will get to that this weekend). Good benching session yesterday, although I was a little disappointed at what felt like quite heavy doubles. On the other hand though my 231 is a competition PB, so while I feel like I'm quite a while away from that I've still got over 5 months to get back up there.

I'm just sitting with a nice cup of tea watching the Opening Ceremony of the Olympics. My wifes' cousin is racing in the triathlon ~ Andrea Hewitt of New Zealand. GO THE KIWI'S!
Image

Bode
Rabbit
Posts: 63
Joined: Thu Apr 14, 2011 3:45 am
Location: California

Re: Strength Vs Size

#357 Postby Bode » Fri Jul 27, 2012 11:15 pm

Kia Ora cuz :) Good luck with your competition prep. I'm sure Andrea will be sweet as! Can't wait to watch some of these games..,

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: Strength Vs Size

#358 Postby Mini Forklift Ⓥ » Fri Jul 27, 2012 11:53 pm

Chur chur bro, you a fellow fellow kiwi ?!
Image

Bode
Rabbit
Posts: 63
Joined: Thu Apr 14, 2011 3:45 am
Location: California

Re: Strength Vs Size

#359 Postby Bode » Sat Jul 28, 2012 12:48 am

Yep - one of those Jafas... now living in California. Pretty easy to get vegan food over here! Hope all is well in CHCH! How's the lifting going - what's your next comp?

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: Strength Vs Size

#360 Postby Mini Forklift Ⓥ » Sun Jul 29, 2012 6:13 pm

Bode wrote:Yep - one of those Jafas... now living in California. Pretty easy to get vegan food over here! Hope all is well in CHCH! How's the lifting going - what's your next comp?

Lifting is going great, thanks, next meet is beginning of December and it's the Raw Champs. I won my weight class last year with a 913 total, so hoping to do well again this year and beat the 913.

Whereabouts in Califonia are you? I did a five week road trip all around the States a few years back and loved it. Managed to cover eight states :D
Image


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: No registered users and 8 guests