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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rickb
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Re: MF's running & llifting journal

#1021 Postby rickb » Mon Jun 24, 2013 4:21 pm

Awesome log! I'm new here and skipped over a lot but you've achieved some beastly stuff! I'll be following along from now on! Keep tearing it up!

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Mini Forklift Ⓥ
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Re: MF's running & llifting journal

#1022 Postby Mini Forklift Ⓥ » Thu Jun 27, 2013 3:26 pm

rickb wrote:Awesome log! I'm new here and skipped over a lot but you've achieved some beastly stuff! I'll be following along from now on! Keep tearing it up!

Thanks Rick, really appreciate that !! 8)
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Re: MF's running & llifting journal

#1023 Postby Mini Forklift Ⓥ » Thu Jun 27, 2013 3:27 pm

THURSDAY 28th JUNE

Port Hills hilly trail/road run


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TIME: 4hr30
DIST: 41km
AVG SPD: 9.11kph

** Had good fun with this, had the day off work and headed up into the hills with some food and good music. Easy(ish) and consistent pace throughout.
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Re: MF's running & llifting journal

#1024 Postby Mini Forklift Ⓥ » Thu Jun 27, 2013 3:29 pm

FRIDAY 28th JUNE

PRE-WO:
Triple espresso
1 x Banana, 1 x nashi pear

____________________

50mins
Chinups (3 sets 8/8/8)
Pullups (3 sets 8/8)
Conventional DL's (4 sets 12/10/10/8)
Rows (3 sets 10/10/10)
D.Bell pullovers (3 sets 10/10/8)
____________________


POST-WO:
Vege protein shake (pea protein isolate) + 2 x Kre-Alkalyn
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rickb
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Re: MF's running & llifting journal

#1025 Postby rickb » Thu Jun 27, 2013 3:40 pm

Mini Forklift Ⓥ wrote:THURSDAY 28th JUNE

Port Hills hilly trail/road run


Image


TIME: 4hr30
DIST: 41km
AVG SPD: 9.11kph

** Had good fun with this, had the day off work and headed up into the hills with some food and good music. Easy(ish) and consistent pace throughout.


Man what beautiful country!!!! Where I live has such huge pines and hardwoods that you can't see far off very many places. Nice run there too and sounds like a great day!

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Cellar Yeti
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Re: MF's running & llifting journal

#1026 Postby Cellar Yeti » Thu Jun 27, 2013 4:02 pm

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Live cautiously to make it safely to death

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vegan_rossco
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Re: MF's running & llifting journal

#1027 Postby vegan_rossco » Fri Jun 28, 2013 2:07 am

Hahahahahahahaha!!! Yeti that's amazing!
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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Cellar Yeti
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Re: MF's running & llifting journal

#1028 Postby Cellar Yeti » Sat Jun 29, 2013 12:47 pm

He just wants to get to his hidey hole. ):
Live cautiously to make it safely to death

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Re: MF's running & llifting journal

#1029 Postby Mini Forklift Ⓥ » Sat Jun 29, 2013 3:53 pm

LOL, that's hilarious !!!!!!!!!
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Re: MF's running & llifting journal

#1030 Postby Mini Forklift Ⓥ » Sat Jun 29, 2013 5:54 pm

SATURDAY 29th JUNE

PRE-WO:

Image


____________________

ARMS
40mins (excluding cardio)
Cable pushdowns (2 sets, 12/12)
CGBP (3 sets, 10/8/8)
Standing EZ Bar French Press (2 sets, 10/10)
D.Bell Hammer curls (2 sets, 10/10)
SUPERSET
Pullups (2 sets, 8/6)
Cable curls (2 sets, followed by a drop-set of 3 sets)

CARDIO
Stationary bike ~ Duration: 10mins / Ave spd: 27.6kph / Distance: 4.6km
____________________


POST-WO:
Vege protein shake (pea protein isolate) + 5g D-Ribose
2 x Kre-Alkalyn
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Mini Forklift Ⓥ
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Re: MF's running & llifting journal

#1031 Postby Mini Forklift Ⓥ » Tue Jul 02, 2013 4:25 pm

Man, that was good fun! One hour of technical running in the trails and pitch black of the Port Hills with around 20 people, all up we covered 8.5km including stops (and a lot of climbing and clambering).

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So that's the running done and dusted, back in the gym from tomorrow...
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robert
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Re: MF's running & llifting journal

#1032 Postby robert » Tue Jul 02, 2013 8:34 pm

Dropping by to say hi! Hope all is great.

Have an awesome rest of your week!

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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Mini Forklift Ⓥ
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Re: MF's running & llifting journal

#1033 Postby Mini Forklift Ⓥ » Wed Jul 03, 2013 1:49 am

robert wrote:Dropping by to say hi! Hope all is great.

Have an awesome rest of your week!

Thanks Robert, you too. Sounds like you are pretty busy at the moment which isn't a bad thing :wink:
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Mini Forklift Ⓥ
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#1034 Postby Mini Forklift Ⓥ » Wed Jul 03, 2013 1:51 am

MONDAY 1st JULY

PRE-WO:

Image


____________________

BACK
55mins
Chinups (3 sets, 8/8/6)
Conventional DL's (4 sets, 12/10/10/8)
BB Rows (3 sets, 10/10/8)
CG Cable rows (2 sets, 10/10)
D.Bell pullovers (2 sets, 10/8)
____________________


POST-WO:
Vege protein shake (pea protein isolate) + 5g D-Ribose
2 x Kre-Alkalyn
Image

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Mini Forklift Ⓥ
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Re: MF's running & llifting journal

#1035 Postby Mini Forklift Ⓥ » Thu Jul 04, 2013 10:08 pm

Have to meet up this afternoon with the builders, aparrently they're ready to start with the earthquake repairs to our house which is close to $100k now. Presuming that we'll be moving out for 6-8 weeks while it all gets fixed up, but I'm hoping I can keep the training regular and uninterrupted.

So I'm just going to work a half day at the store today, looking forward to hitting some upper body later this afternoon :)
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