joelk Posted April 29, 2009 Author Share Posted April 29, 2009 Oh sorry I didn't pick up the one locally since I already ordered the one from down under. I got my black quinoa in the mail today so I will be making that for dinner tonight to try it out. By the way the one arm chinups are totally badass! I'm sure you won't be disappointed with the quinoa!Ha ha!! I look a little uncoordinated, I seem to rotate a little at the bottom of the movement. I'll try to get someone to film me and I'll get people to critique me on my form. Yesterday I trained back and deltsOne arm rows - 20kg x 12 30kg x 6 55kg x 8 x 3 setsHigh pulls - 100kg x 3 x 5 setsClean and press - 70kg x 3 x 3 setsOne arm chins - 5 x 3 sets - I'm getting better at these all the timeBentover lateral raises - 12kg x 12 x 3 setsRollouts (w/dumbells) - 8 x 3 sets DietMeal 1 - 2 wraps with lentils, quinoa, chickpeas, tomatoes, avocado, spinach leavesMeal 2 - 140g lentils, spinach leaves, 1/2 avocadoMeal 3 - Nitrofusion shakeMeal 4 - Lentil burger, broccolini, 15ml macadamia oilMeal 5 - 15g BCAA's, 15g spirulina, yerba mate teaMeal 6 - Nitrofusion shake, 15g spirulina, 3g creatineMeal 7 - Same as meal 1, also 10g BCAA's Link to comment Share on other sites More sharing options...
MaryStella Posted April 29, 2009 Share Posted April 29, 2009 Made the black quinoa and of course it was very good. It keeps its crunchyness compared to the white. Still waiting for my coconut butter. Link to comment Share on other sites More sharing options...
joelk Posted April 30, 2009 Author Share Posted April 30, 2009 Damn really need to learn how to do 1 arm chinups. Sorry about the bad day at mvs but you can't do pb every week Thanks mate. That is true but everyone there really motivates eachother to go for big lifts. Nevermind, I'll just keep trying to train smart and the pb's will come one armed chins. Now there is an old school exercise. Do you brace with your free hand or do you just dead hang and do them? I just found your blog. Good stuff in here. I still brace myself with my free hand, I also use straps, so I lose some points there for trying to be hardcore! Made the black quinoa and of course it was very good. It keeps its crunchyness compared to the white. Still waiting for my coconut butter. Yeah it has a nice texture to it, the flavour seems to go well with most other foods i have combined it with. I'm curious to see what you think about the coconut butter... Link to comment Share on other sites More sharing options...
MaryStella Posted April 30, 2009 Share Posted April 30, 2009 I am not going to make the quinoa again until I am 100 percent over this sinus infection. My smell and taste are off because of it. I love Quinoa though. Excellent food. Link to comment Share on other sites More sharing options...
sydneyvegan Posted April 30, 2009 Share Posted April 30, 2009 Hey Joel,I'll be in Melbourne over the June Long Weekend - 5th, 6th and 7th of June, if you are around it would be great to catch up for some training.I'll get in touch with Noah and see what he is up too as well.Chris Link to comment Share on other sites More sharing options...
joelk Posted May 2, 2009 Author Share Posted May 2, 2009 Hey Joel,I'll be in Melbourne over the June Long Weekend - 5th, 6th and 7th of June, if you are around it would be great to catch up for some training.I'll get in touch with Noah and see what he is up too as well.Chris That would be great, we'll have to tee up a couple of workouts while you're down here. 30-4Chest, legs and armsBench press - bar x 15 60kg x 8 100kg x 4 120kg x 3 x 3Floor press - 100kg x 2 x 3 setsSquats - 60kg x 8 100kg x 4 140kg x 5 x 3 setsDumbell skullcrushers - 25kg x 5 x 3 setsBarbell curls - 35kg x 5 x 3 setsBarbell calf raises - 60kg x 15 x 3 sets 1-5Hamstrings, back, shoulders, absDumbell leg curls - 17kg x 8 25kg x 6 x 3 setsDeadlifts - 60kg x 5 100kg x 5 140kg x 5 x 3 setsDumbell clean and press - 33kg x 2 x 3 setsOverhead squats - 60kg x 3 x 3 setsJacknives - 10 x 3 sets Link to comment Share on other sites More sharing options...
MaryStella Posted May 2, 2009 Share Posted May 2, 2009 Joel - guess what came today baby??? my coconut chocolate butter!!!!! getting ready to make the protein fudge right now! I only hope that loving earth doesn't turn into living girth for me. hee hee! Link to comment Share on other sites More sharing options...
joelk Posted May 5, 2009 Author Share Posted May 5, 2009 Joel - guess what came today baby??? my coconut chocolate butter!!!!! getting ready to make the protein fudge right now! I only hope that loving earth doesn't turn into living girth for me. hee hee! How did the fudge go?Moderation is the key lol I've been busy the last couple of days so haven't been updating my journal. 3-5-09Trained at my parents place with my brotherBench press - bar x 15 60kg x 6 100kg x 4 130kg x 1 x 3 setsPhone book presses - 130kg x 2 x 3 setsSquats - 100kg x 5 145kg x 3 x 3 setsRollouts - 10 x 3 sets 4-5Had a small session at Melbourne uni powerlifting club. The coach is a real prick towards vegans - and bodybuilders - I think it is just a way to boost his own self esteem but still i thought I would try and prove him wrong, although some of the MVS crew have already shown how strong vegans are. I was just the new guy...I just bench pressed and got up to 120kg for 4 reps, was a little sore from the night before but still think i did enough to prove him wrong. next time I will show him how a vegan squats!!! I just had a workout this evening (5-5). Trained legs, back and armsSquats - Bar x 15 60kg x 5 100kg x 3 140kg x 2 170kg x 1 180kg x 1 - Was pleased with that, only 10kg off my pb. Even though the squat program I was doing got interrupted by my flu a couple of weeks back I think I am progressing ok. Will go for a pb very soon I think.Deadlifts - 100kg x 4 145kg x 5 x 3 setsOne arm chins - 5 x 3 setsDumbell curls (seated- both arms at once) - 15kg x 6 x 3 setsSkullcrushers - 50kg x 6 x 3 setsBarbell calf raises - 60kg x 15 x 3 sets DietMeal 1 - 'The Ultimate meal' shake with 5g cocoa powder and 20g blueberries - I found the stuff online and thought i would try it. I plan on using it as an MRP and when I get more Sunwarrior I will use that as my post workout shake.Meal 2 - 1/3 can nutmeat, 1/3 can savoury lentils (nice i don't have to soak my lentils for a change), steamed spinach, 15g chia seedsMeal 3 - Same as meal 2Meal 4 - Nitrofusion shake, 3g creatine, Yerba mate - missed a meal so had pre workout as meal 4Meal 5 - Nitrofusion shake, 5g BCAA's, 15g spirulina, 3g creatineMeal 6 - Wholemeal spaghetti, tomato sauce, parmazano vegan cheeseMeal 7 - Same as Meal 1 I think the Ultimate meal will be a staple for me, just a pain to order as it isn't here in Australia - I guess you guys don't have the chocolate coconut butter I have, so we're square!! Link to comment Share on other sites More sharing options...
MaryStella Posted May 6, 2009 Share Posted May 6, 2009 Glad to hear you were showing off your vegan power. Link to comment Share on other sites More sharing options...
joelk Posted May 7, 2009 Author Share Posted May 7, 2009 Glad to hear you were showing off your vegan power. Yeah, new gym, new people, have to start all over again... Trained chest, legs, shoulders, back and abs last night - low volume for most of it though, that is a lot of bodyparts in one session. Bench press - Bar x 15 60kg x 5 100kg x 4 120kg x 5 x 3 setsPhone book press - 130kg x 2 x 3 setsFloor press - 120kg x 3 x 3 setsFront squats - 100kg x 5 x 3 setsMilitary press - 80kg x 2 x 3 sets - Wanted to do clean and press but knee hurt a little from front squats, plus I forgot my gym pants at home so had to train in my cargos I wore to work and nearly ripped a hole in the back squatting because they don't fit like gym pants- didn't want to risk it again cleaning the barbell...Bentover row - 70kg x 10 x 3 sets - I don't go heavy on these, kind of do the old school way of standing on a bench and pulling to lower part of rib cage. I hate training in cargos, this exercise sucked too....!!Rollouts - 10 x 3 sets Hit the punching bag a bit and the speedball after my session. Meal 1 - The ultimate meal shake, 10g chia seeds (dry weight, they expanded a lot), 5g chocolate coconut butter, 2g phytoplanktonMeal 2 - veggie burger wrap with hummus, broccoli sprouts, bean shootsMeal 3 - 120g tempeh, bean shoots, 20g chia seeds, broccoli sprouts, 20g mixed colour quinoaMeal 4 - Same as meal 3Meal 5 - Same as meal 1Meal 6 - Nitrofusion shake, 3g creatine, 15g spirulinaMeal 7 - Same as meal 2 but added beetroot and chia seeds (10g spread in with hummus) Link to comment Share on other sites More sharing options...
MaryStella Posted May 7, 2009 Share Posted May 7, 2009 Oh come on Joel. tearing your clothes during a workout is sexy. Def would show off your vegan power to the rest of the new gym. HEE HEE! Like the hitting the bag work! Sometimes wish I was still doing it but it's too much for me right now. Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 7, 2009 Share Posted May 7, 2009 Great workout! What is a phone book press? Link to comment Share on other sites More sharing options...
joelk Posted May 8, 2009 Author Share Posted May 8, 2009 Oh come on Joel. tearing your clothes during a workout is sexy. Def would show off your vegan power to the rest of the new gym. HEE HEE! Like the hitting the bag work! Sometimes wish I was still doing it but it's too much for me right now. I might just start ripping the top part of my t-shirt to show more pec when I'm training....Although that would probably require me to wear some sort of gold jewellery aroung my neck to complete the look That is anything but a good look hahaYou can kick the bag though can't you? Nothing like some good leg kicks to the bag, you can even use those kicks to demonstrate your power outside the gym... Look straight and kick low hehehehe Great workout! What is a phone book press? Thank you!A phonebook press is bench pressing with a telephone book on your chest to reduce the range of motion to the top part of the rep, near a common sticking point in the movement. It helps build power, particularly in the triceps.A lot of people do board presses, which is the same, except using small pieces of wooden board in place of the phone books.I think they work well with dumbell presses on a swiss ball as that works the bottom part of the movement. They make a good combination for building bench press power. No workout last night, felt like i was heading towards overtraining as I struggled the night before.Ate pretty clean and still cycled to work so I did some form of exercise.Made some more of Sosso's protein bars, added some chia seeds and phytoplankton to it, make it a different texture but still nice nonetheless. Only had a small piece, about 15g, I'll keep it in the fridge as a snack. Link to comment Share on other sites More sharing options...
MaryStella Posted May 8, 2009 Share Posted May 8, 2009 hope your feeling better from your rest day. Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 8, 2009 Share Posted May 8, 2009 A phonebook press is bench pressing with a telephone book on your chest to reduce the range of motion to the top part of the rep, near a common sticking point in the movement. It helps build power, particularly in the triceps. Ah, that makes sense, thanks! Here I thought you were lifting phone books or something.... Link to comment Share on other sites More sharing options...
joelk Posted May 8, 2009 Author Share Posted May 8, 2009 hope your feeling better from your rest day. Thank you, I'm looking forward to training tonight. Everything feels a little less sore today. Ah, that makes sense, thanks! Here I thought you were lifting phone books or something.... Might be good for core stability if I hold one in each hand Link to comment Share on other sites More sharing options...
joelk Posted May 9, 2009 Author Share Posted May 9, 2009 Last night's workout was more of a lighter squat and heavier deadlift session. Was a short session but challenging enough nonetheless.Squats - Bar x 15 60kg x 8 100kg x 4 140kg x 4 155kg x 3 x 3 setsDeadlifts - 100kg x 3 140kg x 1 180kg x 1 x 2 sets - Didn't feel strong enough to go for 190kg, could have to do with squatting first, although that doesn't normally cause any problems.One arm chinups - 5 x 3 setsJacknives - 12 x 3 sets Meal 1 - Ultimate Meal shake, chocolate coconut butter, blueberriesMeal 2 - 2 rye rolls with broccoli sprouts and lentils (cooked the lentils with capsicum, tomatoes and red onions)Meal 3 - Lebanese oregano pizza with salad and olives, small serve of protein fudgeMeal 4 - Veggie pattie with chickpeas, bean shoots, asparagus and broccoli sproutsMeal 5 - 20g BCAA's, 15g spirulina, espresso (went straight from work so had to get a coffee)Meal 6 - Ultimate meal shake, 3g creatine, 20g black quinoa blended in (soaked it all night so it was ready to go)Meal 7 - Salad and tofu souvlaki. Used the souvlaki bread and just added olives, tofu, capsicum, onion, garlic and tomato Link to comment Share on other sites More sharing options...
MaryStella Posted May 9, 2009 Share Posted May 9, 2009 Glad to see your back at it. Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 9, 2009 Share Posted May 9, 2009 That souvlaki sounds so delicious! Link to comment Share on other sites More sharing options...
joelk Posted May 10, 2009 Author Share Posted May 10, 2009 Yeah it's nice to have now and then, makes me enjoy tofu which I find hard to enjoy normally unless I eat it off the barbeque. Trained chest, legs and arms this morning, more of a speed session rather than big weights Bench press - Bar x 20 x 2 sets 60kg x 3 x 6 sets - concentric as explosive as possibleSwiss ball dumbell press - 45kg x 5 x 3 setsSquats - 60kg x 3 x 6 sets - again explosive concentric movementWalking lunges - 30kg x 10 x 3 sets - basically ran but made sure I did each rep properly. I don't really like doing lightweight stuff, lunges are one of my favourite exercises and I had to refrain myself from going heavier.Close grip floor press - 60kg x 6 x 3 setsChinups (for biceps) - 6 x 3 sets - not one handed today, more focus on my biceps just using two hands and close gripDumbell skullcrushers - 18kg x 6 x 3 setsDumbell calf raises - 20kg (x2) x 15 x 3 sets Meal 1 - Nitrofusion shake, handful of Mrs May's almond crunch snacks (just almonds and some evaporated can sugar to bind them)Meal 2 - Ultimate meal shake, 3g creatine - trained in morning as it is Sunday here, didn't take a stimulant pre workout, just my creatine after as usual.Meal 3 - Wrap with tempeh, mixed leaf salad, beetroot, hummusMeal 4 - Ultimate meal shake, 10g chocolate coconut butter, 10g chia seedsMeal 5 - Same as meal 3Meal 6 - Sweet potato chips, another handful of the almond snacks, small piece of dark chocolate, handful of goji berriesDidn't eat as much because the last meal is a bit of a cheat meal, also wasn't all that hungry today. Link to comment Share on other sites More sharing options...
MaryStella Posted May 10, 2009 Share Posted May 10, 2009 I am liking this speed session stuff! I think it is important to do sometimes not just big weights all the time. Sometimes the things we hate doing are what we need. (Don't hate me for saying that) I am not a big fan of tofu either but Have you tried turning it into a "cheese" using garlic, olive oil, salt, oregano and pureeing it. It comes out close to a ricotta cheese. or if you cut it into cubes and let it marinate in that stuff it comes out like a feta cheese. Another quick way I will make it sometimes is to press and drain the water out of it then cut into cubes and sautee it in some olive oil until it starts turning golden. then with the heat med high - put some soy sauce on to taste, then take it off the heat and dust it with nutrional yeast. Comes out very good this way. I notice you eat a lot of tempeh I do the same thing for tempeh if i am in a hurry and it comes out nicely. Also have you tried tofu scrambles? Link to comment Share on other sites More sharing options...
joelk Posted May 12, 2009 Author Share Posted May 12, 2009 Yeah I used to eat scrambled tofu a lot. I mixed in mushrooms, onions, tomato, capsicum etc into it. Kind of got bored of it though, I'm sure I'll get back into it one day though. I'm going to try cooking my tempeh like you described, sounds really nice. Link to comment Share on other sites More sharing options...
MaryStella Posted May 12, 2009 Share Posted May 12, 2009 I don't eat scrambled tofu often but once in awhile I do. I think you will really like tempeh that way, it is soooo good. Let me know what you think of it. Link to comment Share on other sites More sharing options...
joelk Posted May 12, 2009 Author Share Posted May 12, 2009 I'll try and make it tonight, got lentils, chicpeas and a couple of veggie burgers for today. Thanks for the tips, sometimes it gets boring eating the same bland bodybuilding food day in day out year after yeah. I think I might stop bodybuilding soon and just be a powerlifter, I can eat all the nicer vegan foods in larger quantities then!! Link to comment Share on other sites More sharing options...
sosso Posted May 12, 2009 Share Posted May 12, 2009 Tofu scramble is great. I made it for the first time this week and have had it twice already. Here's one recipe I used - http://www.theppk.com/recipes/dbrecipes/index.php?RecipeID=110 Another one I've used (I think this one tastes better) - 1 block firm tofu1/2 cup nutritional yeast1 tsp garlic powder1 tsp parsley flakes1/2 tsp turmericSalt & pepper Saute the crumbled tofu in vegetable oil for a few minutesAdd remaining ingredients & mix wellCook for 5 - 10 minutes. Link to comment Share on other sites More sharing options...
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