Squat, bench, DL & occasional running

[Mini Forklift Ⓥ]

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



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.

[Mini Forklift Ⓥ]

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.

[Mini Forklift Ⓥ]

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

[Mini Forklift Ⓥ]

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

[Mini Forklift Ⓥ]

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

[Mini Forklift Ⓥ]

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

[Mini Forklift Ⓥ]

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

[bill1987]

Impressive dip numbers!

[Mini Forklift Ⓥ]

Impressive dip numbers!

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

Thanks for dropping in, I appreciate that!

[Mini Forklift Ⓥ]

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.

[Mini Forklift Ⓥ]

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!

[Bode]

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..,

[Mini Forklift Ⓥ]

Chur chur bro, you a fellow fellow kiwi ?!

[Bode]

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?

[Mini Forklift Ⓥ]

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