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's running & llifting journal

#1036 Postby Mini Forklift Ⓥ » Fri Jul 05, 2013 5:52 am

FRIDAY 5th JULY

SHOULDERS/BACK/BICEPS
BW: 137
45mins


Strict standing OHP: BAR x 12 / 55 x 10 / 66 x 10
SUPERSET
Side plate raises: 11lb plate x 12 (3 sets)
1 x Arm D.Bell clean & Press: 57 x 6 (2 sets)
Conventional DL's: 132 x 12 / 176 x 10 / 220 x 8
SUPERSET
1 x Arm D.Bell rows, palms facing out: 57 x 12 / 57 x 12 / 66 x 10
EZ Bar curls: 55 x 10 / 66 x 10 / 77 x 10
Seated D.Bell curls: 18 x 10 (3 sets)
Hammer curls: 26 x 6 (2 sets)
____________________


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

#1037 Postby Mini Forklift Ⓥ » Mon Jul 08, 2013 2:50 pm

MONDAY 8th JULY

PRE-WO:

Large espresso

CHEST
BW: 140
35mins

Bench: BAR x 15 / 88 x 12 / 132 x 10 / 143 x 7
Decline D.Bell press: 44 x 12 / 53 x 10 / 57 x 8
SUPERSET
Broomstick oblique twists: 60secs (3 sets)
WG dips, slight lean forwards: 10 (3 sets)
Hammer Strength Incline chest press: 1PPS x 10 / 1PPS x 10 / 1.5PPS x 6
Hanging knee raises: 5 x mid / 5 x right / 5 x left (2 sets)
____________________


POST-WO:
Vege protein shake (pea protein isolate) + 5g D-Ribose
4 x Kre-Alkalyn
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asparagus
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Location: O.C. California

Re: MF's running & llifting journal

#1038 Postby asparagus » Tue Jul 09, 2013 6:30 pm

Mini Forklift Ⓥ wrote:
captfit wrote:Its just amazing to see an athlete so strong and so swift . You are truly an inspiration MF .

Thanks captfit, although I think that's an overtstatement. If you see me run I'm about as swift and graceful as a rhino trying to sprint :lol:

:lol:
Rhinos might not be swift and graceful, but once they get up to speed there are few things that can stop them!
--
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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asparagus
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Re: MF's running & llifting journal

#1039 Postby asparagus » Tue Jul 09, 2013 6:39 pm

Mini Forklift Ⓥ wrote: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 :)


Damn, sorry to hear that! Is this from a recent quake or something a while back? It seems New Zealand gets a lot of quakes, similar to here in California. Glad you and yours are alright, though!
--
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: MF's running & llifting journal

#1040 Postby Mini Forklift Ⓥ » Wed Jul 10, 2013 12:38 am

asparagus wrote:Damn, sorry to hear that! Is this from a recent quake or something a while back? It seems New Zealand gets a lot of quakes, similar to here in California. Glad you and yours are alright, though!

We had our major one (luckily at 4.30am) a few years back, was a magnitude 7.1 and amazingly nobody was killed. Then we had one fairly recently in February where around 185 people died, I lost about 20 of my work colleagues as the building where I used to record my TV spot every week collapsed. That quake happened a day before I was due to go on, I've had to deal with a lot of guilty emotions, then the grief with the loss of my friends. I'm good now though, will be nice to get the house all fixed up after all this time :wink:

Image

Image

That was then, this is now and thankfully time is a great healer. Onwards and upwards.
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vegan_rossco
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Re: MF's Bodybuilding and Physique Log

#1041 Postby vegan_rossco » Wed Jul 10, 2013 1:29 am

Omg! :/ that's horrible man, and to think I complain about the bloody rain..

Anyways, what are your goals right now? I noticed you changed the title to your log. Hope you're all good bud!
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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Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1042 Postby Mini Forklift Ⓥ » Wed Jul 10, 2013 1:39 am

Thanks Ross, time to get big and shredded mate !!
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Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1043 Postby Mini Forklift Ⓥ » Wed Jul 10, 2013 10:22 pm

Hmmm, that was an 'interesting lunch...
Attachments
Dodgy lunch.jpg
Good god why on earth would you eat this cardboard poop that I paid almost $10 for
Dodgy lunch.jpg (68.62 KiB) Viewed 2105 times
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vegan_rossco
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Re: MF's Bodybuilding and Physique Log

#1044 Postby vegan_rossco » Thu Jul 11, 2013 7:00 am

Dude! 'Frys' is awesome, you can get that in the uk too! They do beef style vegan strips which is so good with sweet chilli sauce ;)
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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asparagus
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Age: 41
Joined: Mon May 09, 2011 1:13 pm
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Re: MF's Bodybuilding and Physique Log

#1045 Postby asparagus » Thu Jul 11, 2013 6:15 pm

It does somewhat look like dog food... what made you want to try it?
--
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

User avatar
vegan_rossco
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Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: MF's Bodybuilding and Physique Log

#1046 Postby vegan_rossco » Fri Jul 12, 2013 2:19 am

Hahaha! Fair point, I suppose it was out of curiousity.. Plus it wasn't made out of dead animals so..
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

User avatar
Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1047 Postby Mini Forklift Ⓥ » Fri Jul 12, 2013 3:26 am

asparagus wrote:It does somewhat look like dog food... what made you want to try it?

Wife brought it home for me as a 'treat'. LOL!

Her heart and intentions were in the right place though, so I forgive her :wink:
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Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1048 Postby Mini Forklift Ⓥ » Fri Jul 12, 2013 5:03 pm

WEDNESDAY 10th JULY

PRE-WO:

Image

ARMS
BW: 140
40mins

EZ Bar curls: 55 x 12 / 66 x 12 / 77 x 12
Hammer curls: 22 x 10 / 26 x 8 / 31 x 6
SUPERSET
CG Pullups, palms facing inwards: 6 / 6 / 6
Cable curls, rope attachment: 33 x 10 / 46 x 7
CGBP: 88 x 10 / 110 x 8 / 132 x 8
D.Bell Spoon presses: 53 x 10 / 62 x 8
Dips: 20 / 15 / 15
____________________


POST-WO:
Vege protein shake (pea protein isolate), 1 tsp greens + 5g D-Ribose
4 x Kre-Alkalyn

Image

60mins LATER:

Image
Image

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Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1049 Postby Mini Forklift Ⓥ » Fri Jul 12, 2013 5:03 pm

Just had a HUGE pizza, off to train legs...
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Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1050 Postby Mini Forklift Ⓥ » Sun Jul 14, 2013 7:58 pm

SATURDAY 13th JULY

PRE-WO:

Image

LEGS
BW: 140
60mins

CARDIO (LIGHT WARMUP)
Stationary bike ~ Duration: 10mins / Ave spd: 25.4kph / Distance: 3.8km

Seated leg curls: 53 x 12 (2 sets)
Leg extensions: 53 x 12 (3 sets)
Leg press: 2PPS x 10 / 3PPS x 12 / 4PPS x 15
Squats (relearning with a wider stance): BAR x 10 / 88 x 10 / 110 x 8 / 132 x 8
SLDL w Kettlebells: 44 x 12 (2 sets)
Conventional DL's: 132 x 12 / 132 x 12 / 176 x 12 / 220 x 10

POST-WO:

Image
Image


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