Squat, bench, DL & occasional running

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Mini Forklift Ⓥ
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Re: Meat & Drug free Powerlifting

#451 Postby Mini Forklift Ⓥ » Thu Sep 27, 2012 6:54 pm

WEDNESDAY 26th SEPTEMBER
BODYWEIGHT: 142
TRAINING TIME: 7pm
DURATION: 50mins
WORKOUT COMMENTS: REASONABLE SESSION, BENCH FELT HEAVY FOR SOME REASON
WEEK: MEDIUM (70-80%)
RESTING PULSE RATE: 48
APPETITE: REALLY GOOD

PRE WORKOUT NUTRITION: 12 x vege dumplings, pot of Chinese tea (see pic below)

CHEST & SHOULDERS

PAUSED BENCH
BAR x 12
110 x 8
132 x 4
176 x 4
176 x 3
176 x 4
176 x 4

BRADFORD PRESS
BAR x 12
66 x 10
88 x 8

PUSH PRESS
40 x 5
66 x 12

D.BELL FRONT HAMMER RAISES
13 x 10
15 x 10

INC. D.BELL PRESS
48 x 8
66 x 8
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Pre WO.jpg
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asparagus
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Re: Meat & Drug free Powerlifting

#452 Postby asparagus » Fri Sep 28, 2012 4:48 pm

It's weird how sometimes the bar feels heavier than it should for a lift, I've had that happen a few times myself. I'd say "whatever" since this is a "medium" week for you and your lifts are still killer. Keep pushing it, and have a good weekend!
--
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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Mini Forklift Ⓥ
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Re: Meat & Drug free Powerlifting

#453 Postby Mini Forklift Ⓥ » Sat Sep 29, 2012 4:45 am

Thank you, appreciate you dropping by. Was beginning to think nobody reads a lot of the journals on here, my previous page had hardly any comments on it lol. Maybe I need to add in some pics of fast cars and naked women ?!

Busy day but squeezed in a quick 30min squat session a bit over an hour ago. Felt good today, worked up to a double with 220 and that felt comfortable. Nutrition has been also been pretty good and I'm slowly upping the calories; blueberry pancake stack before the gym and a deluxe vegan burger straight after. Now I'm about to have a big bowl of oats, homemade muesli + fruit.

All on track, coffee gets dropped out of the diet tomorrow so start of the week could be a bit rough haha.
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Re: Meat & Drug free Powerlifting

#454 Postby Synny667 » Sat Sep 29, 2012 7:52 am

I was actually going to ask for some of your recipes. Your meals look so yummy. And sorry to hear coffee is getting nixed....
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Re: Meat & Drug free Powerlifting

#455 Postby Cown » Sat Sep 29, 2012 7:27 pm

I may not always reply to your entries, but I always read them...Can't say I'll be a regular subscriber if naked women become a main part of them. Naked men on the other hand...haha

Why are you eliminating coffee?
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: Meat & Drug free Powerlifting

#456 Postby MattSxvx » Sun Sep 30, 2012 6:31 am

I always read them as well. Always good workouts posted in here. Strong dude!

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asparagus
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Re: Meat & Drug free Powerlifting

#457 Postby asparagus » Mon Oct 01, 2012 12:36 pm

Ditto, I follow your log but don't always have much to say. You've got a great work ethic and consistency, and it shows in your results. Your program is also similar to what I'm doing, so it's helpful to check out for comparison.
--
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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Mini Forklift Ⓥ
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Re: Meat & Drug free Powerlifting

#458 Postby Mini Forklift Ⓥ » Mon Oct 01, 2012 2:52 pm

Thanks guys ~ okay, I will post up some recipes later !! Just about to write up the squat session from the weekend, short but sweet.
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Re: Meat & Drug free Powerlifting

#459 Postby Mini Forklift Ⓥ » Mon Oct 01, 2012 2:53 pm

Cown wrote:Why are you eliminating coffee?

I want to reset my tolerance to it, I also want my body to be running as cleanly and optimally as possible right now (I cut alcohol at the start of this month). I want to feel the kick I get from a couple of strong coffees on the morning of the meet :D
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Re: Meat & Drug free Powerlifting

#460 Postby Mini Forklift Ⓥ » Mon Oct 01, 2012 2:59 pm

SATURDAY 29th SEPTEMBER
BODYWEIGHT: 141
TRAINING TIME: 4.45pm
DURATION: 30mins
WORKOUT COMMENTS: PRETTY HAPPY WITH THE WAY ALL OF THE SETS FELT TODAY
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 50
APPETITE: REALLY GOOD

PRE WORKOUT NUTRITION: Blueberry pancake stack (see pic below)

POST WORKOUT NUTRITION: Deluxe vegan burger (see pic below)

SQUATS

ATG SQUATS
BAR x 15
88 x 5
132 x 5
176 x 5
200 x 3
220 x 2
220 x 1
Attachments
Blueberry pancakes.jpg
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Deluxe vegan burger.jpg
Deluxe vegan burger.jpg (10.56 KiB) Viewed 2383 times
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Re: Meat & Drug free Powerlifting

#461 Postby Mini Forklift Ⓥ » Sun Oct 07, 2012 3:28 pm

TUESDAY 2nd OCTOBER
BODYWEIGHT: 142
TRAINING TIME: 9pm
DURATION: 45mins
WORKOUT COMMENTS: GOOD SESSION TONIGHT
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 48
APPETITE: GREAT

CHEST (TECHNIQUE/POWER)

SPOON PRESS
44 x 12
57 x 8
57 x 8

PAUSED BENCH
132 x 6
132 x 6
132 x 6
132 x 6
154 x 2
176 x 3
187 x 1
200 x 1 *EASY*

FLOOR BENCHES
BAR x 10
132 x 6
176 x 4
176 x 4
Attachments
Pre-WO pic.jpg
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Mini Forklift Ⓥ
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Re: Meat & Drug free Powerlifting

#462 Postby Mini Forklift Ⓥ » Sun Oct 07, 2012 4:28 pm

WEDNESDAY 3rd OCTOBER
BODYWEIGHT: 142
TRAINING TIME: 9.30pm
DURATION: 60mins
WORKOUT COMMENTS: BLOODY GREAT SESSION, WANTED TO HIT SOME MAX SQUATS TONIGHT
WEEK: MEDIUM (70-80%)
RESTING PULSE RATE: 48
APPETITE: REALLY GOOD

PRE WORKOUT NUTRITION: Asparagus & vege quiche, steamed veges in garlic & coconut oil, french fries (see pic below)

ATG SQUATS
BAR x 10
88 x 8
132 x 4
176 x 3
200 x 2
220 x 1
231 x 1

GM'S
BAR x 12
88 x 10
110 x 8

RDL's
110 x 10
176 x 10
220 x 10
242 x 8

BAR HOLDS
242, 30secs

BAR HANGS
30secs
Attachments
Vege quiche.jpg
Dinner
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Re: Meat & Drug free Powerlifting

#463 Postby Mini Forklift Ⓥ » Sun Oct 07, 2012 4:33 pm

So I've been carbing up in preparation for tonights big session with James and some of the big units at Eastide gym. Yesterday looked like...

1) Went out for breakfast in the morning and had a fresh bagel, scrambled egg plus a bowl of oats & fruit

2) Mid-morning I had a protein shake (added in some Glutamine & creatine)

3) Lunch was a large salad with 3 x pieces of GF bread

4) Mid afternoon I cooked up 300g spinach & ricotta tortellini with a homemade black lentil curry to go with it

5) Trained early evening but nothing too heavy, dinner when I got from the gym was pizza with friends. I had a large vegan pizza (refried beans, avocado & jalapeno's) :wink:

Today I'll be keeping the carbs & protein reasonably high, tonight I'm hoping to try for a 400 DL which will be my first time since February. We're also hitting bench so I'll be looking for at least a solid 220. Keen to better my meet PB of 232 this time around, I think I can. I'm going to try and get some good video from the session, will post up over the next day or so. Laters MF.
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Re: Meat & Drug free Powerlifting

#464 Postby theVeganInitiative » Sun Oct 07, 2012 6:00 pm

Hey MF. Just checking in here to let you know I always read your blog here and love to see the updates on how hard you've been training. Thanks for the inspiration. Keep up the great work! BTW - Do you plan to transition to 100% vegan in the future?

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Re: Meat & Drug free Powerlifting

#465 Postby Mini Forklift Ⓥ » Mon Oct 08, 2012 5:06 am

Thanks !!!! Will write up the last few sessions tomorrow.

In this clip I cover my pre-WO nutrition, heavy deficit DL's and the final sets of DL's from tonight with BigJim from the forums...

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