divamom Posted September 3, 2012 Share Posted September 3, 2012 so are you marathoning at all now? I did sooo many Half's , I lost count (I live in So Cal...they have one at least every month somewhere, and so for years (1993 - 2009) I did like 4 - 8 per year minimum...crazy fun and that doesn't count training runs)...but only four full's, and at 23miles my right hip gives out...all 4--and then in 2009...my insides just up and quit on me- after like 27 years of running-Its why I love the stairmill so much..its the only thing that even comes close to replicating a good, long, hard run ( gawsh, that sounds kind of naughty) saw you were at Kyles thread....I am trying to get him to not focus on the form and instead just enjoy the run-- (he's here in San Diego so I see him and his mom frequently)...he isn't there...yet. ..not logging my own workouts on here anymore...but back in the gym with 45 - 1 hr cardio sessions and 30 -40 minutes of 5 day body work out..man, getting injured at 50 sucked rear end. Don't do it.Still tiny and in shape, but up 5 lbs and a few BF% 's, but all good...part of the crazy ride known as life Tell me you are one of the dads that pushed his kids in a baby runner when they were babies!!!Thanks for always being so inspiring and motivating! Link to comment Share on other sites More sharing options...
asparagus Posted September 4, 2012 Share Posted September 4, 2012 ...I'm going into my 12 week prep with some pretty decent strength, possibly better than when I've trained for previous meets. That's encouraging Nice - I'm looking forward to hearing of your new PB's! Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 5, 2012 Author Share Posted September 5, 2012 Got some training to write up, better get busy... Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 5, 2012 Author Share Posted September 5, 2012 THURSDAY 30th AUGUSTBODYWEIGHT: 141TRAINING TIME: 3.30pmDURATION: 50minsMUSIC ON MP3:http://upload.wikimedia.org/wikipedia/en/thumb/c/ce/Album_Suspended_Animation_cover.jpg/220px-Album_Suspended_Animation_cover.jpgWORKOUT COMMENTS: GREATWEEK: MEDIUM (80%)RESTING PULSE RATE: 46 APPETITE: DECENTPRE WO NUTRITION: Large bowl of vegetable noodle soup (see pic below) POST WORKOUT NUTRITION: 'Carb up': 1 x Inari, 1 x large vege sushi wrap + grated seaweed, yellow pickle and capsicum (see pic below)Soy choc protein shake (made with oat milk) + 5g micronised creatine BENCH DAY 1 x ARM D.BELL CLEAN + PRESS40 x 653 x 557 x 4 PAUSED RAW BENCH (no belt or wrist wraps)BAR x 12110 x 6132 x 5154 x 4176 x 3187 x 3 (easy triple) Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 5, 2012 Author Share Posted September 5, 2012 SATURDAY 1st SEPTEMBERBODYWEIGHT: 141.5TRAINING TIME: 4pmDURATION: 60minsMUSIC ON MP3:http://cdn.head-fi.org/b/bd/bd4f8198_514QzuK8S2L._SL500_AA300_.jpegWORKOUT COMMENTS: PRETTY BLOODY GOODWEEK: MEDIUM (80%)RESTING PULSE RATE: 44 APPETITE: GOODPRE WO NUTRITION: 200g rolled oats50g muesli2 x tbsp soy choc protein powder2 x grated brazil nuts350ml oat milk1 x tbsp organic blackstrap molasses & sprinkle of cinnamon (see pic below) POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine (straight after training)Went out for Chinese dinner ~ Fathers Day here in NZ. I'm sure there were plenty of carbs despite the food actually being pretty clean (about an hour after training) COMPOUND PAUSED RAW BENCH (no belt or wrist wraps)BAR x 12110 x 6132 x 5154 x 4176 x 3192.5 x 3 (easy triple) CONVENTIONAL DEFICIT DL's (using 15kg plates to increase ROM, no straps or chalk)110 x 10110 x 10176 x 6242 x 6 WITH BELT ON 308 x 5330 x 3 (easy triple)352 x 3 (comfortable triple) LEG PRESS2PPS x 253PPS x 204PPS x 205PPS x 156PPS x 10 * Ran out of time for squats, will be first up tomorrow morning. Happy with this session though, I'm going into my 12 week prep with some pretty decent strength, possibly better than when I've trained for previous meets. That's encouraging *Pre-WO Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 5, 2012 Author Share Posted September 5, 2012 MONDAY 3rd SEPTEMBERBODYWEIGHT: 141.5TRAINING TIME: 7pmDURATION: 50minsMUSIC ON MP3:http://www.licklibrary.com/Images/Resources/Vainewalbum.jpgWORKOUT COMMENTS: GOOD SESSION, FELT STRONGWEEK: MEDIUM (80%)RESTING PULSE RATE: 46 APPETITE: GREATPRE WO NUTRITION: Tom Yum beancurd wrapped in seaweed, cashew nuts and fresh veges (see pic below) POST WORKOUT NUTRITION: Potato & fenugreek curry with white rice (see pic below) SQUATS & DL's ATG RAW SQUATS (no belt)BAR x 12BAR x 1288 x 10110 x 10132 x 8154 x 6154 x 6 CONVENTIONAL DEFICIT DL's (using 15kg plates to increase ROM, no straps or chalk)110 x 8 176 x 8242 x 6308 x 5330 x 3352 x 2 (comfortable double)363 x 1 (relatively easy single) Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 5, 2012 Author Share Posted September 5, 2012 (edited) TUESDAY 4th SEPTEMBERBODYWEIGHT: 141.5TRAINING TIME: 9pmDURATION: 60minsMUSIC ON MP3:http://www.licklibrary.com/Images/Resources/Vainewalbum.jpgWORKOUT COMMENTS: BLOODY GOODWEEK: MEDIUM (80%)RESTING PULSE RATE: 45 APPETITE: BIGPRE WO NUTRITION: Vegan burger, dark hot chocolate drink (see pics below) POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine CHEST FLAT D.BELL PRESS40 x 1257 x 870 x 8 (easy weight) PAUSED BENCHBAR x 10110 x 8132 x 8165 x 4165 x 4165 x 4165 x 4165 x 4 Edited September 5, 2012 by Mini Forklift Ⓥ Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 5, 2012 Author Share Posted September 5, 2012 WEDNESDAY 5th SEPTEMBERBODYWEIGHT: 141.5TRAINING TIME: Trained with Ray, 5.30am (see pic below)DURATION: 40minsWORKOUT COMMENTS: GOOD FUN, GOOD PUMP WEEK: MEDIUM (80%)RESTING PULSE RATE: 44 APPETITE: BEST IT'S BEEN IN A LONG TIMEPRE WO NUTRITION: FASTED POST WORKOUT NUTRITION: Homemade muesli, dessicated coconut, sliced almonds, AlfaLite milk and 2 x tbsp soy choc protein (see pic below) ARMS EZ B.BELL PREACHER CURLS55 x 1277 x 1077 x 10 INC. D.BELL CURLS15 x 1015 x 1015 x 10 SUPERSET WITH HAMMER CURLS15 x 1015 x 1015 x 10 CABLE PRESSDOWNS (angled bar)46 x 1254 x 1262 x 12 LIFEFITNESS TRICEP EXTENSION70 x 1286 x 12 DROP SET 86 x 1270 x 855 x 8 Link to comment Share on other sites More sharing options...
Cown Posted September 6, 2012 Share Posted September 6, 2012 Any suggestions for a light exercise for the back of the shoulder? I'm thinking the crackling back there when I roll my shoulders is more than just my body being weird..lol Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 9, 2012 Author Share Posted September 9, 2012 Any suggestions for a light exercise for the back of the shoulder? I'm thinking the crackling back there when I roll my shoulders is more than just my body being weird..lolReverse pec deck flyes and rotator cuff work with dumbbells should help out Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 9, 2012 Author Share Posted September 9, 2012 Well I had a great session this afternoon ~ box squats, ATG squats and finished off with deficit DL's. Last day of my medium week so the biggest lifts were all in the 5-6 rep range. Got some video from it, will put it together and post it up with the session tomorrow. Pretty happy with where I'm at although I need to work my arse off on squats; bench & DL's are good with 11wks to go. Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 10, 2012 Author Share Posted September 10, 2012 SUNDAY 9th SEPTEMBERBODYWEIGHT: 141TRAINING TIME: 4.45pmDURATION: 50minsWORKOUT COMMENTS: FANTASTICWEEK: MEDIUM (80%)RESTING PULSE RATE: 48 APPETITE: REALLY GOODPRE WO NUTRITION: Soy mince, white rice & veges (see pic below)POST WORKOUT NUTRITION: Tortellini pasta, 1/2 an avocado, salmon & grated parmesan (see pic below) SQUATS & DL's PARALLEL BOX SQUATSBAR x 1288 x 6132 x 6176 x 4220 x 3220 x 3 ATG SQUATS88 x 6132 x 6132 x 6176 x 5 DEFICIT DL's (using 15kg plates)1PPS x 102PPS x 83PPS x 6 4PPS x 6 *PB for reps* (this 308 was pretty easy, could have knocked out 10 reps with no problems) Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 14, 2012 Author Share Posted September 14, 2012 MONDAY 10th SEPTEMBERBODYWEIGHT: 141TRAINING TIME: 9pmDURATION: 45minsMUSIC ON MP3:http://1.bp.blogspot.com/_vU42ymgWSs4/TAX4nvJzKEI/AAAAAAAAADY/tVVM_NdaKtI/s320/go_off_cover.jpg WORKOUT COMMENTS: BLOODY GOOD AS USUALWEEK: HEAVY (90-100%)RESTING PULSE RATE: 48APPETITE: DECENT BENCH NIGHT RAW PAUSED BENCH (no belt or wrist wraps)BAR x 1088 x 8132 x 6154 x 4176 x 3 (easy triple)200 x 1 (comfortable single)187 x 2176 x 3176 x 4 DEAD-STOP CG BENCH88 x 8110 x 6132 x 5154 x 5 STANDING BENCH (USING HAMMER STRENGTH ROW)1PPS x 101.5PPS x 8 Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 14, 2012 Author Share Posted September 14, 2012 FRIDAY 14th SEPTEMBERBODYWEIGHT: 142TRAINING TIME: 5pmDURATION: 55minsMUSIC ON MP3:http://upload.wikimedia.org/wikipedia/en/thumb/5/50/SteveVaiSexAndReligion.jpg/220px-SteveVaiSexAndReligion.jpg WORKOUT COMMENTS: STRONGWEEK: MEDIUM (90-100%)RESTING PULSE RATE: 48 APPETITE: DECENTPRE WO NUTRITION: Inari, grated seaweed & vege sushi roll (see pic below) POST WORKOUT NUTRITION: Veges, coconut rice, peppered soy steak & tofu (see pic below) SQUATS & DL'S ATG SQUATSBAR x 1088 x 6132 x 5176 x 3200 x 1220 x 1 (felt good) DL'S, PERFORMED AS SINGLE REPS132 x 10220 x 4220 x 4308 x 4352 x 2374 x 1 (felt good) BAR HANGS3 sets, 1min each hang CORE WORK10mins ** So I'm coming to the end of my second week leading up to the Raw Champs with 10wks to go. These are my 1RM's I'm knocking out at the moment but all of these are pretty comfortable: Squat: 220Bench: 209DL: 372 Bodyweight is around 142, so I still have another 5lb or so to add on over the next couple of months.Post WOPre WO Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 17, 2012 Author Share Posted September 17, 2012 Well I really nailed last nights' session, was one of those nights where I was able to train at 110% and everything felt great. A lot of good stuff in there with the final set designed to hurt ~ my HR finished up at 182bpm. That's working pretty hard Will write it up when I get into work later this morning, chur chur JIM. Link to comment Share on other sites More sharing options...
Cown Posted September 17, 2012 Share Posted September 17, 2012 This must be a good week to lift! You must have really killed it to get your HR up that high..I'm a little jealous haha Can't wait to hear (read) the numbers. Link to comment Share on other sites More sharing options...
asparagus Posted September 17, 2012 Share Posted September 17, 2012 Nice pull on that 374 lbs deadlift! What do you mean by bar hangs? Is that just hanging from the pullup bar until you drop? I do those as part of my stretch out after squats and deadlifts, partially to help my grip strength but mostly to decompress my spine a little. Good lifts as always, keep it up! Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 18, 2012 Author Share Posted September 18, 2012 Nice pull on that 374 lbs deadlift! What do you mean by bar hangs? Is that just hanging from the pullup bar until you drop? I do those as part of my stretch out after squats and deadlifts, partially to help my grip strength but mostly to decompress my spine a little. Good lifts as always, keep it up!Yep, exactly how you do them. I've worked up to doing 3 sets of a minute each 'hang'. I like to do them after heavy squats and deads for the same reason as you do them ~ to facilitate decompression of the spine and to further help develop grip strength. Thanks man, the 374 felt good. Came up off the floor reasonably fast, no problems! Training with a guy from the Muscular Development forum next Monday at Eastside Powerlifting gym, we're hitting back together. Aparrently he reps 220 for 5 or 6 reps so should be a good session. This is him from a couple of weeks ago... http://i.picresize.com/images/2012/09/18/ik3tc.jpg I'm saving my big deadlifts for then, hopefully I can nail a solid 396 (4PPS) Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 22, 2012 Author Share Posted September 22, 2012 SUNDAY 14th SEPTEMBERBODYWEIGHT: 141TRAINING TIME: 2pmDURATION: 45minsMUSIC ON MP3:http://www.prog-sphere.com/wp-content/uploads/2012/06/Marillion-Sounds-That-Cant-Be-Made.jpg WORKOUT COMMENTS: PRETTY GOODWEEK: HEAVY (90-100%)RESTING PULSE RATE: 50APPETITE: GOOD BENCH/ASSISTANCE PAUSED BENCH (2 x BOARDS)BAR x 10110 x 8154 x 8176 x 6200 x 4220 x 2220 x 2 (comfortable double) PAUSED CGBP110 x 10132 x 6154 x 5 CORE WORK10mins Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 22, 2012 Author Share Posted September 22, 2012 MONDAY 17th SEPTEMBERBODYWEIGHT: 141TRAINING TIME: 8pmDURATION: 70minsMUSIC ON MP3:http://www.prog-sphere.com/wp-content/uploads/2012/06/Marillion-Sounds-That-Cant-Be-Made.jpg WORKOUT COMMENTS: LIKE A BULLWEEK: LAST HEAVY DAY (90-100%)RESTING PULSE RATE: 48APPETITE: DECENT PRE WORKOUT NUTRITION: Ramen noodles and vegetable curryPOST WORKOUT NUTRITION: Oats, protein powder, pear quarters & coconut 'LA SESSIONE BRUTALE' ATG SQUATSBAR x 1088 x 8132 x 6176 x 3200 x 2220 x 2220 x 1 RDL's132 x 10176 x 8220 x 8 1 x ARM D.BELL CLEAN & PRESS (performed as one continual set)40 x 448 x 357 x 7 INC. D.BELL PRESS48 x 1266 x 670 x 6 D.BELL FARMERS WALKS (40 metres out and back, so 80m total)667070straight into44lb plate in each hand STRAIGHT INTO HAMMER STRENGTH DL's (using the low handles)2.5PPS x 103PPS x 10 ** HR was 182bpm at the end of this, a tough rewarding session Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 25, 2012 Author Share Posted September 25, 2012 Training with Jim next Monday night now as he ended up cancelling last nights' session because of a head cold. I'm kind of having an easier week this week as next week is heavy for me, but I pulled a comfortable 374 deficit DL tonight. Am well on target to hit my 913 outta the field. Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 25, 2012 Author Share Posted September 25, 2012 MONDAY 21st SEPTEMBERBODYWEIGHT: 141TRAINING TIME: 8.30pmDURATION: 30minsWORKOUT COMMENTS: FELT GOOD TONIGHTWEEK: LAST HEAVY DAY (90-100%)RESTING PULSE RATE: 46APPETITE: DECENT BENCH NIGHT PAUSED BENCH (WIDER GRIP)88 x 8110 x 6132 x 4154 x 4176 x 3200 x 2209 x 1 *EASY*209 x 1176 x 4132 x 6132 x 6 CG PRESSUPS1212 Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 25, 2012 Author Share Posted September 25, 2012 SATURDAY 22nd SEPTEMBERBODYWEIGHT: 141TRAINING TIME: 9pmDURATION: 30minsWORKOUT COMMENTS: NOT TOO BADWEEK: LAST HEAVY DAY (90-100%)RESTING PULSE RATE: 46APPETITE: PRETTY FULL ON BITS & PIECES SEATED SMITH MILITARY PRESS88 x 8132 x 8154 x 4 EZ B.BELL CURLS77 x 1277 x 12 SPEED PULLS132 x 6132 x 6 CGBP110 x 8154 x 6165 x 6 LEG PRESS2PPS x 203PPS x 154PPS x 125PPS x 10 http://www.youtube.com/watch?v=UdGkoeEHqZY 6PPS x 13 Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 25, 2012 Author Share Posted September 25, 2012 TUESDAY 25th SEPTEMBER BODYWEIGHT: 142 TRAINING TIME: 5pm DURATION: 60mins WORKOUT COMMENTS: NOT AN OPTION TO QUIT WEEK: LAST HEAVY DAY (90-100%) RESTING PULSE RATE: 48 APPETITE: REALLY GOOD DL's & SQUAT VARIATIONS DEFICIT DL's 110 x 10 176 x 8 242 x 6 308 x 5 352 x 1 352 x 1 374 x 1 *Comfortable single* BOTTOM-UP SQUATS 88 x 8 132 x 6 132 x 6 154 x 6 Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 27, 2012 Author Share Posted September 27, 2012 In that session above I used the 15kg plates for deficits as opposed to standing on a platform, so the last set was 5PPS which felt pretty good TBH. Got it on video, but I'm saving it so I can compile some stuff together including some nutrition stuff plus the best bits of training with Jim at Eastside on Monday 8th October. Link to comment Share on other sites More sharing options...
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