Squat, bench, DL & occasional running

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#361 Postby Mini Forklift Ⓥ » Sun Jul 29, 2012 6:19 pm

FRIDAY 27th JULY
BODYWEIGHT: 139
TRAINING TIME: 3.30pm
DURATION: 50mins
COMMENTS: Bench didn't feel as strong as I would have liked but I can't really complain
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 46

APPETITE: GREAT
PRE WO NUTRITION: Asparagus & vegetable quiche + vegetables stir fried in coconut oil (see pic below)

POST WORKOUT NUTRITION: Soy protein shake (made with oat milk) + 5g micronised creatine
Pilau rice with red kidney bean curry (see pic below)

CHEST

DYNAMIC WARMUP - 5mins
Front/side d.bell raises
CG pushups

PAUSED BENCH
BAR x 12
110 x 8
154 x 3
176 x 3
176 x 2
176 x 2

STRIP SET

176 x 2
154 x 5
132 x 7
110 x 10

INC. D.BELL PRESS
48 x 10
57 x 8
Attachments
Curry.jpg
Dinner
Curry.jpg (9.83 KiB) Viewed 2188 times
Quiche.jpg
Lunch
Quiche.jpg (9.21 KiB) Viewed 2188 times
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Mini Forklift Ⓥ
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Re: Strength Vs Size

#362 Postby Mini Forklift Ⓥ » Sun Jul 29, 2012 6:22 pm

SUNDAY 23rd JULY
BODYWEIGHT: 140
TRAINING TIME: 3.45pm
DURATION: 60mins
COMMENTS: Squats felt great tonight, all the singles/doubles/triples felt comfortable
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 44

APPETITE: PERFECT
PRE WO NUTRITION: Spicey mushroom balls, vegetables, cashew nuts + coconut rice (see pic below)

POST WORKOUT NUTRITION:Soy protein shake (made with oat milk) + 5g micronised creatine
Lentils, kumara & vegetables (see pic below)

LEGS/ASSISTANCE

CARDIO: Treadmill
5mins
5.5kph @ 2.5 Incline

ATG SQUATS
BAR x 10
88 x 10
132 x 6
154 x 3
176 x 2
176 x 2
176 x 2
187 x 1
200 x 1

DROP SET

200 x 1
154 x 4
132 x 4
132 x 4

STANDING PUSH PRESS
BAR x 12
BAR x 12
66 x 5
77 x 5
88 x 5
99 x 5 ** That was quite a tough last couple of reps **
Attachments
Lentils.jpg
Dinner
Lentils.jpg (8.8 KiB) Viewed 2188 times
Spicey m'room balls.jpg
Lunch
Spicey m'room balls.jpg (7.56 KiB) Viewed 2188 times
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Mini Forklift Ⓥ
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Re: Strength Vs Size

#363 Postby Mini Forklift Ⓥ » Sun Jul 29, 2012 6:43 pm

Here's a quick shot of the PL'ing facility I train at, I personally reckon it's pretty bloody good 8)

Image

Hoping to head down there over the next month or so to start training with the big guys.
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Cown
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Re: Strength Vs Size

#364 Postby Cown » Mon Jul 30, 2012 12:08 pm

Now THAT is a sexy picture haha
Do a few extra reps for me, eh?
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

#365 Postby asparagus » Mon Jul 30, 2012 6:54 pm

I assume you list your weights in lbs, right? Do you use tiny plates to get those 1 lb increments or do you hang chains or something else? Are those numbers percentages of your max or how do you plan them out? Sorry if you've answered those questions already somewhere in the previous 24 pages of your log.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

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Re: Strength Vs Size

#366 Postby Mini Forklift Ⓥ » Mon Jul 30, 2012 8:49 pm

Cown wrote:Now THAT is a sexy picture haha
Do a few extra reps for me, eh?

Sexy picture alright :D
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Re: Strength Vs Size

#367 Postby Mini Forklift Ⓥ » Mon Jul 30, 2012 8:55 pm

asparagus wrote:I assume you list your weights in lbs, right?

Yep, you got it 8)

asparagus wrote:Do you use tiny plates to get those 1 lb increments or do you hang chains or something else?

They look a little funny because our weights are all in kilograms, so for example when I write that I used the 57lb dumbbells (which looks really odd) it's because they were 26kgs. Our dumbbells go up in 2kg increments, as for the plates they go 1.25kg, 2.5, 5, 10, 15 and 20 is the largest at the main gym I use (the PL'ing gym obviously has much heavier plates and a bigger range in general).

My 200 squat from the last workout I did I just rounded up from 90kg ~ technically it was only 198 haha.

asparagus wrote:Are those numbers percentages of your max or how do you plan them out?

They're percentages based off my current 1RM, which I test out once a month; so the numbers get reprogrammed monthly. My training split looks like this:

WEEK 1: Light (working at 70% max)
WEEK 2: Medium (working at 80% max)
WEEK 3: Heavy (working at 90-100% max)
WEEK 4: Deload
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Re: Strength Vs Size

#368 Postby Mini Forklift Ⓥ » Tue Jul 31, 2012 4:09 am

Will be training in the morning, leg DOMS are setting in nicely now so I decided to stay in and watch the Olympics lol.

Saw this on my Facebook earlier tionight, I'll admit that I'm tempted...

Image

Just the motivation I need. Looks pretty badass and the guys from the coast sure do put on good events. I'm going to think this one over...
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Re: Strength Vs Size

#369 Postby buffsummers » Tue Jul 31, 2012 11:25 am

Your food pics always look great, and I would love to work out in that gym!

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Re: Strength Vs Size

#370 Postby Mini Forklift Ⓥ » Tue Jul 31, 2012 11:49 pm

buffsummers wrote:Your food pics always look great, and I would love to work out in that gym!

Thank you, lucky for me I enjoy cooking!
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Re: Strength Vs Size

#371 Postby Mini Forklift Ⓥ » Tue Jul 31, 2012 11:51 pm

WEDNESDAY 1st AUGUST
BODYWEIGHT: A shirt-busting 137
TRAINING TIME: 1.30pm
DURATION: 45mins
COMMENTS: Happy with this session, all of the sets felt strong and comfortable
WEEK: HEAVY (90-100%)
RESTING PULSE RATE: 46

APPETITE: PRETTY GOOD
PRE WO NUTRITION: Vegetarian sausage curry, vegetables & rice (see pic below)

POST WORKOUT NUTRITION: Soy protein shake (made with oat milk) + 5g micronised creatine

CHEST

WARMUP
FLAT D.BELL PRESS
35 x 15
40 x 15

PAUSED BENCH
BAR x 12
88 x 8
132 x 5

PAUSED BENCH (using 1 x board)
154 x 5
176 x 5
187 x 3
200 x 2
200 x 2
Attachments
Lunch.jpg
Pre WO meal
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Re: Strength Vs Size

#372 Postby asparagus » Wed Aug 01, 2012 5:44 pm

Mini Forklift Ⓥ wrote:
asparagus wrote:Are those numbers percentages of your max or how do you plan them out?

They're percentages based off my current 1RM, which I test out once a month; so the numbers get reprogrammed monthly. My training split looks like this:

WEEK 1: Light (working at 70% max)
WEEK 2: Medium (working at 80% max)
WEEK 3: Heavy (working at 90-100% max)
WEEK 4: Deload


Very similar to the 5/3/1 plan then. So far I'm liking it, but I've only just started the second cycle so I haven't seen any real strength increases yet. I'll get back to you in a year or so on that :wink:
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

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Re: Strength Vs Size

#373 Postby Mini Forklift Ⓥ » Thu Aug 02, 2012 10:11 pm

Hope some of you guys can send out some positives vibes for my wifes' cousins cousin, she is racing in just over 24hrs time in the womans triathlon. Big race for her, she's just been given the flag that all of her friends and family signed for her (she didn't know about this so it would have been a nice surprise).

Image

I'm sure she's going to do pretty well, she's said she is aiming to be one of the first out onto the run after the bike leg, if that happens then she should be in the hunt for a medal of some colour. Big family occasion for us all tomorrow night, huddled around the TV and shouting lots haha. GO ANDREA !!
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Re: Strength Vs Size

#374 Postby Baby Hercules » Thu Aug 02, 2012 10:36 pm

Go, Andrea! Wuh, wuh, wuh! (arm pump) It's like the Forklift Family Olympics. :D

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Re: Strength Vs Size

#375 Postby Mini Forklift Ⓥ » Fri Aug 03, 2012 8:16 pm

Thanks BH!! Just did a quick session yesterday, nothing major so not going to do a full write up...

B.Bell curls
Hammer curls
Strict push press
Z presses
Calf raises (using leg press machine)
Tibialis work ~ 44lb plate on on toes, pushing upwards

Got a good photo, calves were pretty pumped up after the tibialis sets. Will post it up later on.

Heavy DL's & squats tomorrow, really looking forward to watching the triathlon tonight.
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