Squat, bench, DL & occasional running

They have definately died off a little but every now and then we still get a reminder that we live in earthquake central. Some people get really stressed over them, however I refuse to be confined or defined by them.

Reference Number: 3708868

NZST: Sun, May 20 2012 9:35 am

Magnitude: 4.1

Depth: 10 km

Details: 20 km west of Christchurch

Reference Number: 3709033

NZST: Sun, May 20 2012 5:06 pm

Magnitude: 4.8

Depth: 7 km

Details: 20 km east of Christchurch

That second one was a rock n roller, probably because the depth was shallow.

SUNDAY 20th May

BODYWEIGHT: 138

TRAINING TIME: 4pm

DURATION: 45mins (not including morning run)

COMMENTS: Nice session

WEEK: EASY

RESTING PULSE RATE: 52

APPETITE: ON THE INCREASE

PRE WO NUTRITION: Spicy field mushrooms, tofu and chickpeas in coconut milk

POST WORKOUT NUTRITION: Soy protein shake + 1 x tsp greens

MORNING CARDIO

AIRPORT RUN (comfortable pace)

11.95km, 1:04 (ave spd 11.32kph / 5.20min/km)

GENERAL UPR BODY

PEC DECK

15/12/12

FLAT BENCH

15/12/10

INC.D.BELL PRESS

12/10

OVERHEAD PRESS

12/12/10

CONVENTIONAL DL'S

12/12/10/10

Sorry to hear about the phone mate. There are some real scumbags out there!

Anything I say is going to sound a bit lame and predictable but I hope you manage to get it back. Did you manage to get any of the photos backed up to pc . If you had iPhone did you have it set up for the cloud with backups automatically backed up to this?

Thanks Doug. Nah, I'm a bit old school when it comes to phones. I don't like Apple stuff, have been a loyal Nokia user for years. Didn't have anything backed up, although I did have a young girl text a couple of my friends on Sunday night saying that she had found my SIM card lying on the floor outside the mall; just waiting for her to drop it back to me. That will save a lot of hassle and time not having to retype everybody's number into the new phone!

Saw that photo this morning on Facebook promoting World Vegetarian week, thought it was cool

I've enjoyed a few veggie quotes from Einstein before, but was he actually vegetarian? lol I've never even thought about that.

I've enjoyed a few veggie quotes from Einstein before, but was he actually vegetarian? lol I've never even thought about that.

Not for all of his life, but it seems that for a good portion of it he was. Here are a couple of other quotes by Einstein...

"It is my view that the vegetarian manner of living by its purely physical effect on the human temperament would most beneficially influence the lot of mankind."

"Vegetarian food leaves a deep impression on our nature. If the whole world adopts vegetarianism, it can change the destiny of humankind."

SUNDAY 27th May

BODYWEIGHT: 138

TRAINING TIME: 4pm

DURATION: 30mins

COMMENTS: A good fast paced session

WEEK: STILL EASY

RESTING PULSE RATE: 48

APPETITE: HEAPS BETTER

PRE WO NUTRITION: Brown rice vege salad, lge espresso

POST WORKOUT NUTRITION: 1 x lge thin crust vegan pizza (see photo)

CHEST & BICEPS

HAMMER INCLINE PRESS

15/12/10

FLAT BENCH

12/10/10

PEC DECK

12/12

OLYMPIC B.BELL CURLS

10/10

INCLINE CURLS

12/10/10

** Couldn't train Friday/Saturday as the gym was closed due to earthquake damage from Friday's 5.3 magnitude quake.

Dinner

Can't believe how we had a magnitude 5.3 quake last week with no major problems, yet Italy had a 5.8 yesterday and 10 people died?

Man we are pretty lucky over here

MONDAY 28th May

BODYWEIGHT: 138

TRAINING TIME: 8.30pm

DURATION: 30mins (not including cardio)

COMMENTS: Nice fast paced session

WEEK: CRUISING

RESTING PULSE RATE: 48

APPETITE: GREAT

PRE WO NUTRITION: Vegetable curry & brown rice

POST WORKOUT NUTRITION: Soy protein shake + 1 x tsp greens

LEGS

LEG PRESS

12/12/20

SUPERSET WITH

STIFF LEG D.BELL DL's

12/12/12

LEG EXTENSIONS

15/15/15

CARDIO: Treadmill

15mins

5.5kph @ 2.5 Incline

SATURDAY 2nd MAY

SWIM

20mins

SUNDAY 3rd MAY

RUN

3km / 15.30 (average speed 5.10/km)

Quick forearm shot...

Forearm

Nice forearm dude!

Great work!

Big Austin answering one of my questions, very nicely done

http://www.youtube.com/watch?v=NRsfa4iMZRg

MONDAY 4th JUNE

BODYWEIGHT: 135

TRAINING TIME: 2pm

DURATION: 30mins

COMMENTS: Good little session

WEEK: GETTING BACK INTO IT

RESTING PULSE RATE: 48

APPETITE: GREAT

PRE WO NUTRITION: (see photo)

Chefs vegan special #2: Curry cooked in coconut milk with tofu, bean sprout, mushroom balls and Ramen noodle served in a clay pot.

POST WORKOUT NUTRITION: Soy protein shake + 1 x tsp greens

CHEST

BENCH

12/10/8/6

D.BELL FLYES

10/10

HAMMER STRENGTH INC. PRESS

12/12

CLOSE GRIP BENCH PRESSUPS

12/12

PreWO lunch

I'll be cutting cardio right back now as I need to get my weight back on and my strength up.

For the next few months I'm looking forward to some hard training with a little more of a BB'ing/physique slant, strength is still important to me (I'm sure it always will be) but at this stage I can't see myself doing another PL'ing meet in 2012. When I get back on the PL'ing stage I want to be able to dominate, first place should be a relatively straightforward task. To do that I need to be operating at 100%, completely injury free and with the right mindset... I'm not there yet and I'm not too proud to admit that.

Arms & shoulders are up next...

Arms & shoulders have been rescheduled for today, had a crazy snow dump and blizzard yesterday so wasn't able to get to the gym!

http://www.stuff.co.nz/national/7056484/Power-still-out-in-Canterbury-freeze

Check out what our place looked like by yesterday afternoon

Fun in the sun (yeah right)

Mini Forklift,

Thanks for the post, i must say i love all the photos you post especially the ones of your food and is that your house covered in snow?

Keep training hard

Matt

Mini Forklift,

Thanks for the post, i must say i love all the photos you post especially the ones of your food and is that your house covered in snow?

 

Keep training hard

 

Matt

Thanks Matt. Yeah, that's our house. Just coming into Winter now, aarrgghh

THURSDAY 7th JUNE

BODYWEIGHT: 136.5

TRAINING TIME: 4pm

DURATION: 40mins

COMMENTS: Enjoyed training arms again, first time in months woohoo

WEEK: EACH WEEK GETS A LITTLE EASIER

RESTING PULSE RATE: 46

APPETITE: HEAPS BETTER

PRE WO NUTRITION: (see photo)

Coconut rice, spicy mushroom balls, cashew nuts and fresh vegetables

POST WORKOUT NUTRITION: (see photo)

Rice protein, Oat milk, 1 x tbsp greens and 5g creatine

ARMS

CABLE PUSHDOWNS (rope attachment)

12/12/12

CLOSE GRIP INC. BENCH

12/10

DIPS

12/15/20

LIFEFITNESS BICEP CURLS

12/12

D.BELL CONC. CURLS

10/10

HAMMER CURLS

10/10

EZ B.BELL REV. GRIP CURLS

12/12

Pre WO

Post WO

SATURDAY 9th JUNE

BODYWEIGHT: 136.5

TRAINING TIME: 4pm

DURATION: 30mins

COMMENTS: Gym was crowded and full of idiots I tried hard to ignore

WEEK: SLOWLY GETTING STRONGER

RESTING PULSE RATE: 46

APPETITE: GREAT TODAY

PRE WO NUTRITION:

Tom Yum rice, coriander pancakes and a large expresso. Water Drop Vegetarian Cafe (see photo)

POST WORKOUT NUTRITION: Rice protein, Oat milk, 1 x tbsp greens and 5g creatine

BACK

CLOSE GRIP SEATED ROWS

12/12

DL's

12/8/8

D.BELL SHRUGS

12/12

KNEELING PULLDOWNS (using rope attachment)

12/12/12

BAR HANGS

2 sets of 60secs

Pre WO lunch

loved the comment on who was in the gym...lolol

I hate summer! Winter is more beautiful!

How are you enjoying the bb routines?

Wait a damn minute, there's something missing in this log...what weight are you lifting??

Wait a damn minute, there's something missing in this log...what weight are you lifting??

Haha, nice one eagle-eyes! I had a decent bit of time off from the weights as I got a bit burnt out from my last two back-tp-back meets. Just been cruising back into things and not concerning myself with what I'm lifting (well, more like what I'm not lifting).

Will start rewriting the weights in from next week, thanks for checking in buddy

I just got some samples of the Vega range, gotta say I love them. Thanks so much for sorting that out Robert, expect and order soon once I have tried them all out.

Taste & mixability is superb and I really like the serving of Omega's in there that you don't get with regular proteins. Top notch stuff!

I will be hitting up arms later tonight, just getting in a good day of eating first. Funny how something simple can motivate you. I just changed my profile photo on Facebook to my Raw PL'ing certificate and seeing that 415kg total really got me thinking... I can beat that.

Hey MF,

Great journal, I just found it and read through it today.

The first thing I noticed is your low resting heart rate. When you do your cardio, do you wear a heart rate monitor and if so, do you ever check your heart rate recovery times, say for example how much your heart rate drops at 1 minute of rest during a cardio workout?

Your resting heart rate is so good and with your past experience in marathons etc, I was just interested in hearing your recovery rate times if you keep track of it.

Thanks for the interesting journal.