Mini Forklift Posted August 6, 2012 Author Share Posted August 6, 2012 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 !! Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 6, 2012 Author Share Posted August 6, 2012 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. Link to comment Share on other sites More sharing options...
asparagus Posted August 6, 2012 Share Posted August 6, 2012 That's some beefy front-side-calf dude... Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 7, 2012 Author Share Posted August 7, 2012 SUNDAY 5th AUGUSTBODYWEIGHT: 140TRAINING TIME: 4.30pmDURATION: 50minsCOMMENTS: Really happy with my bench progress, even the last set almost felt easyWEEK: HEAVY (90-100%)RESTING PULSE RATE: 45 APPETITE: GREATPRE 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 1588 x 8132 x 6154 x 4176 x 3200 x 2200 x 1200 x 1 BENCHBAR x 1588 x 8132 x 6154 x 4176 x 3187 x 3200 x 2200 x 2Tom Yum riceVegan red bean pastry Link to comment Share on other sites More sharing options...
mattpb Posted August 8, 2012 Share Posted August 8, 2012 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. Link to comment Share on other sites More sharing options...
robert Posted August 9, 2012 Share Posted August 9, 2012 Nice calves! Time to start a sanctuary Have a great one! Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 11, 2012 Author Share Posted August 11, 2012 TUESDAY 7th AUGUSTBODYWEIGHT: 139TRAINING TIME: 3.30pmDURATION: 40minsCOMMENTS: 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: GREATPRE 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 CHINUPS555 CONVENTIONAL DL's132 x 6132 x 6176 x 6220 x 6264 x 5308 x 4330 x 2352 x 1352 x 1 WIDE GRIP CHINUPS55Spicey mushroom balls Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 11, 2012 Author Share Posted August 11, 2012 Nice calves! Time to start a sanctuary Have a great one!Hahahaha Thanks Robert, hope you're having a great weekend. Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 11, 2012 Author Share Posted August 11, 2012 SATURDAY 11th AUGUSTBODYWEIGHT: 140TRAINING TIME: 6amDURATION: 55minsCOMMENTS: Nice, fast paced session. Had the whole gym to myself this morningWEEK: HEAVY (90-100%)RESTING PULSE RATE: 46 APPETITE: GREATPRE 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 PRESS40 x 1248 x 1057 x 8 SUPERSET WITH OLYMPIC BB CURLSBAR x 1255 x 1066 x 888 x 6 BW DIPS2015 WEIGHTED DIPS10 (with a 20kg plate hanging from my belt)5 (with 2 x 20kg plates hanging from my belt) HAMMER CURLS26 x 1031 x 831 x 740 x 6 CGBPBAR x 1288 x 10132 x 6154 x 5176 x 3176 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 13, 2012 Author Share Posted August 13, 2012 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 Link to comment Share on other sites More sharing options...
asparagus Posted August 13, 2012 Share Posted August 13, 2012 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. Link to comment Share on other sites More sharing options...
DukeD Posted August 14, 2012 Share Posted August 14, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 14, 2012 Author Share Posted August 14, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 14, 2012 Author Share Posted August 14, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 15, 2012 Author Share Posted August 15, 2012 TUESDAY 14th AUGUSTBODYWEIGHT: 140TRAINING TIME: 9.15pmDURATION: 60minsMUSIC ON MP3:http://upload.wikimedia.org/wikipedia/en/thumb/5/5f/MegadethThirteen.jpg/220px-MegadethThirteen.jpgWORKOUT COMMENTS: SOLIDWEEK: LIGHT (70%)RESTING PULSE RATE: 46 APPETITE: GREATPRE 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 SQUATSBAR x 1288 x 10110 x 10132 x 8132 x 8141 x 8 LEG PRESS2PPS x 253PPS x 204PPPS x 154.5PPS 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's44 x 1257 x 1057 x 10 SEATED GM'sBAR x 2066 x 2077 x 20 Link to comment Share on other sites More sharing options...
divamom Posted August 15, 2012 Share Posted August 15, 2012 inspirational as always Link to comment Share on other sites More sharing options...
asparagus Posted August 15, 2012 Share Posted August 15, 2012 I noticed you are taking creatine after your workouts. Isn't it recommended to take before your workouts so your system is full of it when you need it? Link to comment Share on other sites More sharing options...
Cown Posted August 15, 2012 Share Posted August 15, 2012 You really crack me up sometimes lol I actually laughed out loud when I read 'powerlifting porn' A DB rack really does look pretty sexy when it's in order like that. If I said that to just about anyone else in my life (very few of them lift), they'd think I've lost my mind entirely..makes me glad you're around! lol So to speak. Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 16, 2012 Author Share Posted August 16, 2012 I noticed you are taking creatine after your workouts. Isn't it recommended to take before your workouts so your system is full of it when you need it?I don't think it's too big a deal, I think it's more the consistency of taking it rather than when you take it IMHO. It's just easy for me to chuck it in a protein shake, I'm not into pre-WO drinks at all otherwise that would have been a natural option to mix into. My reasoning for taking it post-WO is two pronged really, a) the natural sugars from the oat milk will act as a transporter for the creatine b) my HR will be somewhat elevated allowing for faster absorption and delivery to the muscles. Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 16, 2012 Author Share Posted August 16, 2012 inspirational as alwaysI certainly appreciate having that feedback DM, thank you !! Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 16, 2012 Author Share Posted August 16, 2012 You really crack me up sometimes lol I actually laughed out loud when I read 'powerlifting porn' A DB rack really does look pretty sexy when it's in order like that. If I said that to just about anyone else in my life (very few of them lift), they'd think I've lost my mind entirely..makes me glad you're around! lol So to speak.I'm glad I make you laugh. In real life I tend to just make people laugh because I'm a clutz haha, I fall over anything any everything. That, or my predictive texts get me in trouble... Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 16, 2012 Author Share Posted August 16, 2012 WEDNESDAY 15th AUGUSTBODYWEIGHT: 141TRAINING TIME: 9.30pmDURATION: 60minsMUSIC ON MP3:http://a2.ec-images.myspacecdn.com/profile01/147/9af7073b34bf474180df6a37ceadbd64/p.jpgWORKOUT COMMENTS: BLOODY AWESOME, ALL LIFTS FELT EASYWEEK: LIGHT (70%)RESTING PULSE RATE: 46 APPETITE: GREATPRE WO NUTRITION: 8 x pieces vegetable sushi, green seaweed, grated carrot and 1/2 squeezed lemon POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine CHEST/BACK INCLINE BENCH (set at 45 degrees)BAR x 1288 x 12110 x 10132 x 10154 x 6 FLAT BENCH88 x 10132 x 10154 x 6176 x 6176 x 5 CONVENTIONAL DL's132 x 10176 x 10220 x 10242 x 10242 x 9 (lost my grip, bar was rolling) HAMMER STRENGTH UNILATERAL ROWS1.5PPS x 121.5PPS x 122PPS x 10 Link to comment Share on other sites More sharing options...
asparagus Posted August 17, 2012 Share Posted August 17, 2012 176x5 flat bench is 70%? Nice, Mini beast-lift! It's a bit humbling when someone 50-something lbs lighter than me can bench more than me. Motivational too - I'll get there! Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 19, 2012 Author Share Posted August 19, 2012 176x5 flat bench is 70%? Nice, Mini beast-lift! It's a bit humbling when someone 50-something lbs lighter than me can bench more than me. Motivational too - I'll get there!You'll get there, just keep plugging away. I'm sure my lifts are pretty average up against many of the guys on here TBH, I just always try to do the best I can. Your lifts for your BW are excellent. Even pulling 400+ weighing under 150 is massive especially when pulling conventional since a lot of the deadlift is about just getting BW moving behind the bar after getting it off the floor. Trying to counter act 429 from pulling you forward is a BIG deal.Thanks man, I really do appreciate that. The part that I bolded was something I never even given thought to but makes perfect sense, really highlights how much eaiser the bigger guys have it as soon as the weight is moving. Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 19, 2012 Author Share Posted August 19, 2012 SUNDAY 19th AUGUSTBODYWEIGHT: 140TRAINING TIME: 6.30pmDURATION: 50minsMUSIC ON MP3:http://www.marillion.com/prodimages//prod/921.jpgWORKOUT COMMENTS: KICK-ASSWEEK: MOSTLY LIGHT (70%)RESTING PULSE RATE: 44 APPETITE: GREATPRE WO NUTRITION: Spicy mushroom balls, veges, cashew nuts & coconut rice (see pic below) POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine (Post-WO) Salmon & salad on a gluten free, grated seaweed & carrot, eaten about 30mins after training (see pic below) ASSISTANCE WORK STANDING STRICT B.BELL SHOULDER PRESS (applying no leg drive)BAR x 1266 x 1077 x 8 PAUSED BENCHBAR x 1280 x 10132 x 10 PAUSED BENCH (1 x board)176 x 7187 x 7 *PB* 1 x ARM D.BELL CLEAN & PRESS40 x 848 x 653 x 357 x 2 *PB* WIDE GRIP CHINS88 HAMMER STRENGTH 'BENCH' (using the HS row but in reverse, as a press rather than a pulling move)1PPS x 121.25PPS x 121.5PPS x 10 Link to comment Share on other sites More sharing options...
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