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 Bodybuilding and Physique Log

#1066 Postby Mini Forklift Ⓥ » Wed Jul 24, 2013 3:17 am

Last nights dinner was pretty awesome, I cooked some vegetarian meatballs in some coconut oil, added in some kidney & pinto beans, threw in heaps of veges and some hokkien noodles. Fast, easy & delicious!

Image

I haven't had the chance to get much training in this week, full on with work as it's our yearly recertification. Just got my test results back ~ honours pass with 92% yeehaa. Glad it's all over and done with though :D

Tomorrow and Friday I have taken off work, taking my eldest daughter to the cinema in the morning and probably swimming in the afternoon. Really looking forward to it MF.
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Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1067 Postby Mini Forklift Ⓥ » Thu Jul 25, 2013 3:37 pm

THURSDAY 25th JULY

CHEST
BW: 140
40mins

Pressups: 20 / 15 / 10 / 5
D.Bell Chest press: 44 x 12 / 53 x 10 / 62 x 8
Inc. Bench: BAR x 10 / 66 x 10 / 88 x 8 / 110 x 8
SUPERSET
Pec Deck flyes: 88 x 8 (2 sets)
Strict standing OHP: BAR x 12 (2 sets)
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Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1068 Postby Mini Forklift Ⓥ » Fri Jul 26, 2013 3:43 am

Whoa, what a day man. Went out cruising with the family, the girls absolutely loved being out on the water.

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Chilling with a beer now, early session at the gym tomorrow. Deadlifts!
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Cellar Yeti
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Re: MF's Bodybuilding and Physique Log

#1069 Postby Cellar Yeti » Fri Jul 26, 2013 10:16 am

Haha, so cute! Hope you're well buddy.
Live cautiously to make it safely to death

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

#1070 Postby Mini Forklift Ⓥ » Sat Jul 27, 2013 5:42 am

Thanks CY, never been better mate.
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Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1071 Postby Mini Forklift Ⓥ » Sat Jul 27, 2013 5:44 am

SATURDAY 27th JULY

DL's & BENCH
BW: 140
30mins

Image

Conventional DL's, no belt:
135 x 10
176 x 5
220 x 5
264 x 5
308 x 2
308 x 2

Bench "5's":
BAR x 10
88 x 5
110 x 5
132 x 5
154 x 5
154 x 5
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vegan_rossco
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Re: MF's Bodybuilding and Physique Log

#1072 Postby vegan_rossco » Sun Jul 28, 2013 2:15 am

Loving the tshirt dude :p I got one in green but the black looks so much better dammit!!
How are you finding the switch over to bodybuilding from powerlifting?
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

#1073 Postby Mini Forklift Ⓥ » Mon Jul 29, 2013 4:30 am

SUNDAY 28th JULY

PRE-WO:

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SHOULDERS & ARMS
BW: 140
60mins

OHP
BAR x 12
55 x 12
66 x 10
88 x 8

D.Bell side laterals
15 x 12
18 x 12

Front plate raises
22 x 12
33 x 12

Cable curls
33 x 12
39 x 10
46 x 8

Rev. Grip EZ Bar curls
44 x 12
55 x 12

EZ Bar curls
66 x 12
88 x 10
99 x 10

Dips
15 (2 sets)

Spoon press
53 x 10
62 x 10

Close Grip Inc. Bench
88 x 10
110 x 8
132 x 5
10sec rest
132 x 3
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asparagus
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Re: MF's Bodybuilding and Physique Log

#1074 Postby asparagus » Mon Jul 29, 2013 6:11 pm

Mmmm, I love me some spoon press, especially when the spoon is loaded in Muesli... My 2 year old son has grown fond of it too.
--
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 Bodybuilding and Physique Log

#1075 Postby Mini Forklift Ⓥ » Fri Aug 02, 2013 4:28 pm

Lol, bet your son loves that. You have just the one boy? That's a cool age, bet he's a bunch of fun.
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Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1076 Postby Mini Forklift Ⓥ » Fri Aug 02, 2013 4:29 pm

FRIDAY 2nd AUGUST

GENERAL UPPER BODY
BW: 140
45mins

D.Bell Shoulder press
35 x 12
44 x 10

D.Bell side laterals
15 x 12
18 x 10

1 x Arm D.Bell clean & press (done as one continual set):
44 x 4
53 x 4
57 x 4

B.Bell curls
44 x 10
55 x 10

Hammer curls
35 x 10

EZ B.Bell curls
55 x 10
66 x 8

Bench
BAR x 10
88 x 6
110 x 6
132 x 6
154 x 6
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asparagus
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Re: MF's Bodybuilding and Physique Log

#1077 Postby asparagus » Fri Aug 02, 2013 6:27 pm

Mini Forklift Ⓥ wrote:Lol, bet your son loves that. You have just the one boy? That's a cool age, bet he's a bunch of fun.


Sure does. He loves all the same breakfast foods I do - muesli, oatmeal, pancakes (German-style).

So far just the one, not that we haven't been trying... :wink:
--
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
Mini Forklift Ⓥ
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Re: MF's Bodybuilding and Physique Log

#1078 Postby Mini Forklift Ⓥ » Fri Aug 02, 2013 7:19 pm

Well you know what they say... practice makes perfect!

Hitting the gym this arvo for some back. Deadlifts will be on the menu.
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vegan_rossco
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Re: MF's Bodybuilding and Physique Log

#1079 Postby vegan_rossco » Sat Aug 03, 2013 4:14 am

Curls are for girls james :p
How's your little paranormal problem?? I stayed round my dads last night which is a super creepy place.. Luckily no encounters for me though ;)
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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Re: MF's Bodybuilding and Physique Log

#1080 Postby asparagus » Mon Aug 05, 2013 12:20 pm

vegan_rossco wrote:Curls are for girls james :p
How's your little paranormal problem?? I stayed round my dads last night which is a super creepy place.. Luckily no encounters for me though ;)


I thought you did the curlz to get the girlz? :lol:
--
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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