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: MFⓋ Logbook: Chasing records & a 1,000+ total

#766 Postby Mini Forklift Ⓥ » Tue Jan 15, 2013 11:40 pm

JubNZ wrote:Good to talk to ya last night mate. Walked past a Harry's today, was always gonna happen haha

Yeah, always neat to chat to some of the people on here aye.
Not sure if we have Harry's down here in the South Island lol, what is it? Sounds like a pub or fast food joint haha ?!
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CUBE: Speed bench

#767 Postby Mini Forklift Ⓥ » Wed Jan 16, 2013 11:57 pm

17th JANUARY 2013
BODYWEIGHT: 144
TRAINING TIME: 10.15pm
DURATION: 45mins
WORKOUT COMMENTS: PRETTY GOOD SESSION
INTENT: GOOD EXPLOSIVENESS ON BENCH, MINIMUM OF 12 REPS WITH D.BELLS
RESTING PULSE RATE: 40
PRE-WO MEAL:
* 12 x steamed vege dumplings + 400ml coconut water (see pic below)
* 7.5g x BATCH #1 right before the workout

POST-WO:
* Sunwarrior protein shake, 5g glutamine + 5g micronised creatine
* 1 x tin chocolate creamed rice

SPEED/EXPLOSIVE BENCH

INC. D.BELL CHEST PRESS
44 x 15
53 x 15
57 x 13

SPEED BENCH
BAR x 12
88 x 10
110 x 10
132 x 10
154 x 6
176 x 6

OHP
BAR x 12
66 x 10
77 x 10
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Mini Forklift Ⓥ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#768 Postby Mini Forklift Ⓥ » Thu Jan 17, 2013 12:23 am

Anyone else use this protein? Seems pretty good, picked up a bag of it yesterday as I felt like a bit of a change :D
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Mini Forklift Ⓥ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#769 Postby Mini Forklift Ⓥ » Fri Jan 18, 2013 3:35 pm

Three days off the gym and raring to go.

Deadlifts for reps is the focus for this afternoon woohoo.
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#770 Postby vegan_rossco » Fri Jan 18, 2013 4:33 pm

Have fun today man! Are you using your homemade supplements??
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#771 Postby Mini Forklift Ⓥ » Fri Jan 18, 2013 4:46 pm

vegan_rossco wrote:Have fun today man! Are you using your homemade supplements??

Will be my third day of taking it, I'm only using it before workouts rather than taking it every day.

Should be a nice day, morning with the kids and it's nice and warm here. Meant to be 27degs so might take them out to a beach or something. You got much on? Heard you guys have had some snow ?!
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#772 Postby Mini Forklift Ⓥ » Fri Jan 18, 2013 5:47 pm

Getting in plenty of good quality food before training in a few hours.

Breakfast was 2 x chickpea & herb falafels with GF chia bread, just about to eat my favourite dish for lunch which is spicy mushroom balls, vegetables, cashew nuts and a large portion of coconut rice (see pic below). Delicious :wink:
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Spicy mushroom balls
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#773 Postby maybenot » Fri Jan 18, 2013 6:44 pm

Mini Forklift Ⓥ wrote:Anyone else use this protein? Seems pretty good, picked up a bag of it yesterday as I felt like a bit of a change :D


I researched online and everyone says good things about SunWarrior, so I bought it from veganproteins.com

I`m not taking it yet since I still have some soy protein left.

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Mini Forklift Ⓥ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#774 Postby Mini Forklift Ⓥ » Sat Jan 19, 2013 12:21 am

Let me know what you think of it, seems pretty good though.
I'm pretty buggered after a good DL session; last set I just went all out and managed 220 x 25.
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CUBE: Reps DL

#775 Postby Mini Forklift Ⓥ » Sat Jan 19, 2013 2:12 am

19th JANUARY 2013
BODYWEIGHT: 144
TRAINING TIME: 5pm
DURATION: 40mins
WORKOUT COMMENTS: GOOD SESSION
INTENT: DL SETS FOR A DECENT AMOUNT OF REPS
RESTING PULSE RATE: 44

PRE-WO MEAL:
* Red bean soup, vege & tofu curry (see pic below)
POST-WO MEAL:
* * Sunwarrior protein shake, 5g glutamine + 5g micronised creatine
* 1 x tin chocolate creamed rice

DEADLIFTS FOR REPS, PULLING FROM 3 x 20kg PLATES
132 x 15
132 x 15
220 x 12
220 x 12
242 x 10
264 x 10
286 x 8
220 x 25 *REPS PB*
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Late lunch
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vegan_rossco
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#776 Postby vegan_rossco » Sat Jan 19, 2013 2:14 am

Wow what a contrast its freezing here and snow everywhere ahha, enjoy the sun!
Foods looking good bro :D
Woah! christ on a bike that's a lotta reps! How did that last deadlift set feel?
Ps that's a very cute pic :)
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#777 Postby captfit » Sat Jan 19, 2013 2:30 am

Indeed that is a hell lotta reps , All my Deadlifts sets dont get my reps over 25 and you managed them in one Set . Superb , how's the lower back , after so much hammering does it get stiff or something for a while or you're already conditioned for that .

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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#778 Postby maybenot » Sun Jan 20, 2013 6:29 pm

Hey MF, I had nothing important to do this sunday so I started watching your youtube channel, really nice vids there. thanks for the inspiration =)

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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#779 Postby Mini Forklift Ⓥ » Mon Jan 21, 2013 2:30 am

Thanks guys. Deadlifts felt good, only really struggled with the last 5 reps but that was mainly due to grip over anything. No soreness in my back afterwards either, bonus.

Heavy bench night tonight and I'm feeling good. Throw it at me.
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#780 Postby Cown » Mon Jan 21, 2013 1:45 pm

Hardest part of being away from this site is catching up on your page! lol So much to read.
I'm extremely bitter of the weather you've got...we've got a high of -10 here today, -16 with the wind. We've got nothing but more of that for a while, it seems :(
How are you feeling with your pre-workout? You already have such a clean diet, is it having a noticeable effect with you?
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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