Squat, bench, DL & occasional running

[Mini Forklift Ⓥ]

THURSDAY 10th OCTOBER

PRE-WO:



Large bowl of vegetables with curry sauce & coconut rice



CARDIO

PORT HILLS HILL RUN

DIST: 10.3km
TIME: 0.59
AVE SPD: 10.47kph
BW: 132

[Mini Forklift Ⓥ]

FRIDAY 11th OCTOBER

PRE WO:



2 x slice rye bread, vegetable pattie with pear and sultana chutney + salad

ALL ROUND CONDITIONING SESSION



BW: 131
45mins

1 x ARM D.BELL SHOULDER PRESSES (reps performed for each arm)
44 x 6
53 x 5
66 x 4

INC. BENCH
BAR x 12
88 x 10
110 x 8
132 x 8
155 x 8

CGBP
88 x 8
110 x 6
132 x 6

D.BELL CHEST PRESS
53 x 8
62 x 8

WG DIPS w 44lb PLATE HANGING FROM BELT
10
10
10

[Synny667]

Oh I am just gonna have to come visit!!!!

[Mini Forklift Ⓥ]

Aaarrggghhh, haven't trained since Friday as I've had toothache all weekend and yesterday ended up having to get a root canal done. Back at the dentists tonight to get it sealed up. Toothache has to be one of the worst pains ever !!

So... I just bought myself some new Puma's, they look badass and I bought them with the view that they're gonna look sweet as to pull in. I'm going to compete again at the Canterbury Champs in April and hopefully from there I can qualify for the Nationals in August. I've got that 187.5kg DL in my sights, would love to hit 190kg and get a NZ record to my name ~ I'm not underestimating that feat though. Works out at a 3.22 x bw pull





Will try the new Puma's out tomorrow morning, day of the deadlift haha

[Mini Forklift Ⓥ]

TUESDAY 15th OCTOBER

PRE-WO:



DEADLIFT NIGHT: Trying out the new shoes and working up to pulling some doubles



BW: 130
50mins

U.HAND B.BELL ROWS
88 x 15
110 x 12
110 x 10
132 x 9

CONVENTIONAL DL's (belt on for the doubles, no chalk)
132 x 10
176 x 6
220 x 4
264 x 3
286 x 3
308 x 2
330 x 2
330 x 2
220 x 10

** Felt good tonight, no problems with the couple of sets of doubles

[HIT Rob]

Some great lifting MF:)

Hey, been meaning to ask ya something, i'm not big on supplements, however my trainer has been going on in my ear to take a protein supplement (at least for post-workout), when i was a vegetarian i used whey (briefly), but since becoming vegan i've not yet tried any vegan protein supplements, i notice you use a couple of different one's, in your experience, what would be the best quality V protein supplement?

Thanks
Rob

[vegan_rossco]

Duuuuude!! How ya doing?? I'm all settled in now bud

[asparagus]

I hope you have a fancy velour track suit and a fuzzy kangol hat to go with those sweet kicks! If you do, obviously you must snap a photo of you pulling heavy wearing all that!

[Mini Forklift Ⓥ]

Some great lifting MF:)

Hey, been meaning to ask ya something, i'm not big on supplements, however my trainer has been going on in my ear to take a protein supplement (at least for post-workout), when i was a vegetarian i used whey (briefly), but since becoming vegan i've not yet tried any vegan protein supplements, i notice you use a couple of different one's, in your experience, what would be the best quality V protein supplement?

Thanks
Rob

Thanks Rob. Yeah, I've tried quite a few and I've settled on one (for now) which I have been using for the last few months. Covers all of your nine essential and non-essential amino acids and it tastes great ~ which incidentally is why I'm not using SunWarrior anymore. Comparing the two of them, the Clean Lean Protein is naturally a little sweeter, mixes a lot easier and tastes smoother; SunWarrior is a little grainer and just seems quite bland in comparison. Having said that I do really like the nutritional panel of it and I don't doubt its' high quality, the taste just isn't for me though



http://www.nuzest.co.nz/clean-lean-protein

[Mini Forklift Ⓥ]

Duuuuude!! How ya doing?? I'm all settled in now bud

Great to hear, bit stressful moving house aye? Good to hear you're all sorted out, did you have far to move?

I hope you have a fancy velour track suit and a fuzzy kangol hat to go with those sweet kicks! If you do, obviously you must snap a photo of you pulling heavy wearing all that!

Sounds like a challenge haha ?!

[Mini Forklift Ⓥ]

Gym hasn't been a priority towards the end of last week, just coming into the final week or so of acquiring our new business so it's been crazy with the amount of stuff to get done with lawyers, accountants etc.

Sorry I haven't been on here much lately, I will be back training again soon. I actually took a little time out yesterday to look over next years meets and plan out which ones I want to focus on

[vegan_rossco]

Good luck with the new business james! It sounds so exciting

[Mini Forklift Ⓥ]

Cheers Ross! Just relaxing with a coffee in my new mug, ahhhh the simple pleasures of life haha

[Mini Forklift Ⓥ]

MONDAY 21st OCTOBER

PRE-WO:



Coconut rice, steamed veges, cashew nuts & spicy mushroom balls


CHEST/SHOULDERS
BW: 131
50mins

Paused Bench
BAR x 15
88 x 10
132 x 8
154 x 6
154 x 6

CG Cable Pressdowns
44 x 12
44 x 12

Inc. D.Bell Spoon press
48 x 7
48 x 7
48 x 7

Standing 1 x Arm D.Bell Shoulder press
22 x 10
26 x 10
31 x 10

Core work
5mins

[Mini Forklift Ⓥ]

FRIDAY 25th OCTOBER

PRE-WO:



Steamed vegetables, black pepper soy steak and coconut rice


DEADLIFT & SQUAT NIGHT

BW: 130
65mins

BRACED U.HAND D.BELL ROWS
48 x 12
66 x 10
66 x 8

CHINUPS
8
8
8

CONVENTIONAL DL's (no belt, chalk or PED's)
132 x 12
132 x 8
220 x 8
220 x 5
264 x 5
308 x 3
308 x 3
308 x 3

PARALLEL BOX SQUATS (w pause on bench)
BAR x 12
88 x 8
110 x 8
132 x 8
154 x 7
176 x 6