Squat, bench, DL & occasional running

[Mini Forklift Ⓥ]

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

That's a front-on shot of my calf, I rarely ever train them.

99% genetics, 1% hard work haha !!

[Mini Forklift Ⓥ]

Will write up the last couple of sessions tomorrow, bench is coming along really quickly so I'm happy with that.

Worked up to 200lb for a couple of comfortable reps on Sunday.

[asparagus]

That's some beefy front-side-calf dude...

[Mini Forklift Ⓥ]

SUNDAY 5th AUGUST
BODYWEIGHT: 140
TRAINING TIME: 4.30pm
DURATION: 50mins
COMMENTS: Really happy with my bench progress, even the last set almost felt easy
WEEK: HEAVY (90-100%)
RESTING PULSE RATE: 45

APPETITE: GREAT
PRE WO NUTRITION: Tom Yum Rice, beansprouts and soy 'pork' (see photo below)

POST WORKOUT NUTRITION: Vegan red bean pastry, Soy protein shake (made with oat milk) + 5g micronised creatine (see photo below)

COMPOUND

ATG SQUATS (pause in hole)
BAR x 15
88 x 8
132 x 6
154 x 4
176 x 3
200 x 2
200 x 1
200 x 1

BENCH
BAR x 15
88 x 8
132 x 6
154 x 4
176 x 3
187 x 3
200 x 2
200 x 2

[mattpb]

Hey MF,
Awesome looking food as ever, thanks for dropping down my journal. Had a few days relaxing from the gym and easy going on the food we were eating as it was Portias Birthday but were back on track now. Some great lifts there on the Bench Press, i am always aiming to beat my previous workout so i can build up my strength.

[robert]

Nice calves! Time to start a sanctuary

Have a great one!

[Mini Forklift Ⓥ]

TUESDAY 7th AUGUST
BODYWEIGHT: 139
TRAINING TIME: 3.30pm
DURATION: 40mins
COMMENTS: Reasonable session, the last sets of DL's felt heavier than they did te last time I pulled them. Was hoping for a little more but guess it will have to wait
WEEK: HEAVY (90-100%)
RESTING PULSE RATE: 46

APPETITE: GREAT
PRE WO NUTRITION: My favourite ~ spicey mushroom balls, fresh veges, cashew nuts and coconut rice. 2 x glasses of water (see pic below)

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

COMPOUND

WIDE GRIP CHINUPS
5
5
5

CONVENTIONAL DL's
132 x 6
132 x 6
176 x 6
220 x 6
264 x 5
308 x 4
330 x 2
352 x 1
352 x 1

WIDE GRIP CHINUPS
5
5

[Mini Forklift Ⓥ]

Nice calves! Time to start a sanctuary

Have a great one!

Hahahaha Thanks Robert, hope you're having a great weekend.

[Mini Forklift Ⓥ]

SATURDAY 11th AUGUST
BODYWEIGHT: 140
TRAINING TIME: 6am
DURATION: 55mins
COMMENTS: Nice, fast paced session. Had the whole gym to myself this morning
WEEK: HEAVY (90-100%)
RESTING PULSE RATE: 46

APPETITE: GREAT
PRE WO NUTRITION: 1 x bottle of V8 fruit/vegetable juice, 4 x slices homemade pizza that I created the day before (pesto, vegan cheese, onion, pickled 'sushi ginger' and capsicum) (see photos below)

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

ARMS

STYLER PRESS
40 x 12
48 x 10
57 x 8

SUPERSET WITH

OLYMPIC BB CURLS
BAR x 12
55 x 10
66 x 8
88 x 6

BW DIPS
20
15

WEIGHTED DIPS
10 (with a 20kg plate hanging from my belt)
5 (with 2 x 20kg plates hanging from my belt)

HAMMER CURLS
26 x 10
31 x 8
31 x 7
40 x 6

CGBP
BAR x 12
88 x 10
132 x 6
154 x 5
176 x 3
176 x 3

** Wanted to go a little heavier for a final set of CGBP, but couldn't unrack the weight on my own without putting a lot of stress through my shoulders. Just played it safe and stuck with the 1.5PPS

[Mini Forklift Ⓥ]

Anyone here ever used oat milk? I've kinda drifted onto it, just bought a few cases of the stuff and actually tastes really good with muesli, shakes etc etc.

I guess what I like about it is that it has zero cholesterol, zero saturated fat, is highly digestible and doesn't contain lactose. I can see myself mainly using this from now on, I'm just buying it by the box

[asparagus]

I generally use soy milk, as the rest generally has far less protein per serving. Also, the only time I actually have any of it is with my muesli or porridge in the morning or in coffee. I use water for my shakes, on the occasion that I have one. I've tried hemp, almond, and rice milks. The almond and rice tend to be a little too watery for my taste in cereal or coffee, and I don't recall the hemp, but I can assume the reason I don't recall it is that I didn't care much for it (or just liked the soy milk better anyway). I've never had oat milk.

[DukeD]

Nice. Thanks for posting I'll be looking into it. I also saw you're on MD. I haven't been on that forum in years and it's good to see a strong vegan presence.

[Mini Forklift Ⓥ]

Nice. Thanks for posting I'll be looking into it. I also saw you're on MD. I haven't been on that forum in years and it's good to see a strong vegan presence.

Thanks man. I'll admit now (have said before) I'm not fully vegan yet, hope to be by the end of the year. Just vegetarian right now

Thanks for dropping in Duke, appreciate your input. Leg day tonight, my favourite bodypart to smash up MF.

[Mini Forklift Ⓥ]

Actually, let me ask you this question...which program do you suggest I follow to maxmize my 1RM on bench? I'm curious to see what you think would work well for me...

Good question. I'd probably lean towards something like Wendler's 5/3/1, but with your overall strength and lifting experience you could probably still get good results from something with more volume (WSBB comes to mind).

If a bench 1RM was your primary focus then it wouldn't hurt you to have a look at figuring out the maths side of things, as well as your regular journal I would get hold of some kind of training spreadsheet so you can pre-programme your lifts; you'll pretty much know what you should be hitting and when. A number of the guys at my PL'ing gym have a large majority of their training dictated by what their computers generate for them. Personally I tend to be a little more instinctive, but it does work well for a lot of people and it makes sense as lifting is very maths and physics based if you break everything down.

[Mini Forklift Ⓥ]

TUESDAY 14th AUGUST
BODYWEIGHT: 140
TRAINING TIME: 9.15pm
DURATION: 60mins
MUSIC ON MP3:

WORKOUT COMMENTS: SOLID
WEEK: LIGHT (70%)
RESTING PULSE RATE: 46

APPETITE: GREAT
PRE WO NUTRITION: Salmon, potato & leek bake with a plateful of stir fried veges (see photo below)

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

COMPOUND

ATG SQUATS
BAR x 12
88 x 10
110 x 10
132 x 8
132 x 8
141 x 8

LEG PRESS
2PPS x 25
3PPS x 20
4PPPS x 15
4.5PPS x 12

** Time to attack the dumbbells, had the gym completely to myself by this point, took a quick pic of our dumbbell rack. Powerlifting porn

D.BELL SLDL's
44 x 12
57 x 10
57 x 10

SEATED GM's
BAR x 20
66 x 20
77 x 20