joelk Posted May 12, 2009 Author Share Posted May 12, 2009 Thanks mate, will give it a shot Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 12, 2009 Share Posted May 12, 2009 That scrambled tofu recipe above is the first time I ever consciously made a "vegan" recipe. It's delicious. (I'm sure I made things that were accidentally vegan before, but that's the first time I said, 'hey, let's try this vegan thing out.') Link to comment Share on other sites More sharing options...
npx 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. Nice just because I saw this I had to do it as my post workout meal. Link to comment Share on other sites More sharing options...
joelk Posted May 13, 2009 Author Share Posted May 13, 2009 Looks like I have a few new recipes to try in the coming days. Back in the gym yesterday, I'm liking this infrequent training program, only in the gym 3-4 days a week now and am feeling better than I have in a while. Yesterdays workout was my Olympic lifting style workout, it is back and delts but I try to practice some lifts as they hit both these muscle groups hard. Deadlifts - Bar x 10 60kg x 6 100kg x 5 150kg x 5 x 3 setsRenegade rows - 15kg x 5 x 3 setsHigh pulls - 100kg x 3 x 3 setsClean and press - 80kg x 3 x 3 setsLateral raises - 15kg x 6 x 3 setsPullups - 6 x 3 setsProne bridging - 30sec x 3 sets DietMeal 1 - Ultimate meal shake, 40g spirulina, 1 scoop NitrofusionMeal 2 - Lentil burger, 50g chickpea, 1 cup raw broccoliMeal 3 - Same as Meal 2Meal 4 - 120g mix of chickpeas and lentils, onion, olive oilMeal 5 - 20g BCAA'sMeal 6 - Same as Meal 1Meal 7 - 2 spinach pies with hummus, 10g BCAA's Link to comment Share on other sites More sharing options...
joelk Posted May 16, 2009 Author Share Posted May 16, 2009 I've been busy this week and my training has been interrupted a bit.Had a short workout last night, was a heavy session so it kind of made up for missing a few days. Bench press - Bar x 20 60kg x 10 100kg x 5 120kg x 2 130kg x 2 130kg x 1 x 2Deadlifts - 100kg x 5 140kg x 3 170kg x 1 x 4Squats - 100kg x 5 140kg x 3 165kg x 2 x 3 setsJacknives - 10 x 3 sets Diet has been consistent all week, might have a refeed day on the weekend Link to comment Share on other sites More sharing options...
joelk Posted May 17, 2009 Author Share Posted May 17, 2009 Trained at MVS last night, had a great session.We benched, squatted and had a dumbell bicep curl competition which was fun. Bench press - Don't remember what my warmups were but did 110kg for 3 sets of 5 and did a single of 130kg. Failed at 132.5kg, I'm using the excuse that I had benched the night before!Dumbell curl contest - We did singles of strict curls leaning up against the wall. I managed to get to 28kg (I think - it was 27 or 28) it was a struggle though.We then lifted 25kg for as many reps as possible. I got 5 reps - Hayden and Noah each got well over 20 reps! I'm not all that good at curls, my biceps are just naturally pretty good!!Squats - I worked up to 180kg for a single then did a set of 6 at 140kg to film and then we tried to see how many reps we could do with our bodyweight. I'm weighing about 83-84kg so I just tried 90kg and managed to get to 30 reps - it was much harder than the heavy single I did - took me about 20 minutes to catch my breath - I felt like a true powerlifter, struggling on double digit reps Diet has been good, same stuff every day, tempeh and veges, couple of MRP's and a couple of lentil burger wraps. Looking forward to training at Melbourne Uni Powerlifting club this week. Link to comment Share on other sites More sharing options...
MaryStella Posted May 17, 2009 Share Posted May 17, 2009 Aahhh MVS ...... your saying your workout was hard but I bet it was EASY! EASY! EASY! Glad to hear you enjoyed your MVS training session and that your feeling like a powerlifter now. Can't wait to hear how your next powerlifting session goes. Link to comment Share on other sites More sharing options...
joelk Posted May 18, 2009 Author Share Posted May 18, 2009 The high rep squats were very difficult!! I haven't been training with high reps in a long time now so I really struggled. Looking forward to some more low reps at the powerlifting club. Had a short session yesterday. A mate of mine wanted to train with me, he just wants to be massive so he decided to just train arms. I just trained with him a little bit and went back to my normal style of training - which would probably make him grow more - he is just stuck in the mindset that a certain bodypart needs to be beaten up at each workout, hence just training arms for an hour. Dumbell curl/dumbell skullcrusher superset - 15kg x 8 20kg x 6 25kg x 6 x 2 - use same weight and reps for both exercises.Went back to train myself One arm chinups - 5 x 3 setsDeadlifts - 100kg x 4 140kg x 2 180kg x 1 Link to comment Share on other sites More sharing options...
MaryStella Posted May 18, 2009 Share Posted May 18, 2009 i was just trying to be like the MVS guy in the video that is saying easy as your lifting a ton of weight. I know your work hard! Link to comment Share on other sites More sharing options...
joelk Posted May 18, 2009 Author Share Posted May 18, 2009 Sarcasm is sometimes hard to interpret on the internet Link to comment Share on other sites More sharing options...
robert Posted May 20, 2009 Share Posted May 20, 2009 Hey man! You should give me some feedback based on the photos I posted in photos section. Trying to be at my very best! I compete again July 11th and August 8th. Suggestions? Thanks buddy! Link to comment Share on other sites More sharing options...
joelk Posted May 20, 2009 Author Share Posted May 20, 2009 Didn't manage to make it to the Powerlifting club on Monday, got a migraine that hit pretty hard, so tonight (Wednesday) will be my first session of the week. Took me a couple of days to recover. Link to comment Share on other sites More sharing options...
joelk Posted May 20, 2009 Author Share Posted May 20, 2009 Had a good workout this evening, felt strong considering I was not the last couple of days.Trained bench press, squats and a few assistance exercises. Bench press - bar x 20 60kg x 10 100kg x 5 120kg x 3 x 2 sets 132.5 x 1 135 x 1 - best I've lifted in a while. Dumbell bench - 45kg x 6 x 3 sets - was all about speed on this exercise. Squats - 60kg x 8 100kg x 6 140kg x 6 x 3 setsPullups - 6 x 3 sets - trying to do those ones where I pull myself high enough to do a pushup at the top - not that good yet!Dumbell skullcrushers - 22.5kg x 6 x 3 setsRollouts - 10 x 3 sets Meal 1 - Ultimate meal shake, chia seedsMeal 2 - 120g tempeh, bean shoots, alfalfa sprouts, 1/2 avocadoMeal 3 - Same as meal 2Meal 4 - Lentil burger wrap with spinach, beetroot and nutmeatMeal 5 - 15g BCAA's, 15g spirulina, ginseng, 3g creatineMeal 6 - Nitrofusion shake, 3g creatineMeal 7 - 3 wholemeal spinach pies, chia seeds, bowl of nutmeat, chickpeas, spinach and beetroot Link to comment Share on other sites More sharing options...
MaryStella Posted May 21, 2009 Share Posted May 21, 2009 Joel - sorry to hear about the headache. Hope your 100 percent now. are you talking about muscles ups? Does your gym have rings to do dips on? It would probably be easiest for your to do you muscles up on the dip rings so you can pull right into the pushups without really changing grips. By the way those are super hard. I am very impressed! Link to comment Share on other sites More sharing options...
joelk Posted May 22, 2009 Author Share Posted May 22, 2009 Hey man! You should give me some feedback based on the photos I posted in photos section. Trying to be at my very best! I compete again July 11th and August 8th. Suggestions? Thanks buddy! Sorry mate, didn't see this post, I'll check out the photos for you ASAP Joel - sorry to hear about the headache. Hope your 100 percent now. are you talking about muscles ups? Does your gym have rings to do dips on? It would probably be easiest for your to do you muscles up on the dip rings so you can pull right into the pushups without really changing grips. By the way those are super hard. I am very impressed Thank you, I am feeling a lot better now.Yeah, those are the things I'm trying to do. Only have the pullup bar to use, so I'll just make do with that for now. Once I can do them properly I'll have to film it! Had a quick workout last night, was held up at work really late, so ran out of time to train with the powerlifters again. I'm just finding it hard to make time for them at the moment and that sucks because I enjoy it. Did some back and shoulders yesterday, was a good workout considering I was in a hurry. Bentover rows - bar x 15 60kg x 8 100kg x 10 x 3 setsLateral raise - 15kg x 8 x 3 setsDeadlifts - 100kg x 4 140kg x 3 180kg x 1 x 3 sets - nearly at my pb levels on this, just need to get past the psychological barrier which deadlifts create with meClean and press - 75kg x 3 x 3 sets Pullups - 6 x 3 setsBarbell calf raises - 60kg x 15 x 3 sets Meals were basically the same as previous day. Link to comment Share on other sites More sharing options...
MaryStella Posted May 22, 2009 Share Posted May 22, 2009 looking forward to seeing the film of the muscles ups. That is some tough work! I love it! Link to comment Share on other sites More sharing options...
joelk Posted May 23, 2009 Author Share Posted May 23, 2009 Haha, I'm working on them. Just not quite explosive enough... damn bodybuilding training, it slowed me down too much! Did some benches, squats and a few other things last nightBench press - Bar x 20 60kg x 8 100kg x 3 x 5 sets - just speed work, the weight felt pretty light actuallyPhone book press - 120kg x 3 x 3 setsPlyometric pushups - 3 x 3 setsRenegade rows - 15kg x 5 x 3 setsSquats - 60kg x 10 100kg x 6 140kg x 3 160kg x 2 x 3 setsBox jumps - 10kg x 5 x 3 sets - The box wasn't very high so I held a 10kg plate to my chest. Need to find a higher, stable box.Pullover and press - 60kg x 3 x 3 sets - First time i ever tried these, really feel it in my forearms and triceps. Was a killer exerciseJacknives - 10 x 3 sets Meal 1 - Ultimate meal shake, acai berry powder, chia seeds, phytoplanktonMeal 2 - 2 Lentil burger wraps with chickpeas, beetroot and kaleMeal 3 - 120g tempeh, 1 cup beanshoots, chia seedsMeal 4 - Same as Meal 1Meal 5 - 20g BCAA's, 15g spirulina, 3g creatineMeal 6 - Same as meal 1 but added 3g creatineMeal 7 - 2 wholemeal spinach pies with hummus, bowl of lentils with lemon and red onion Not going to be able to train with MVS this week, have a family gathering and I don't see any of them enough so thought I'd make the time. Next week I will get back on track because I enjoy training with them and it is motivating. Link to comment Share on other sites More sharing options...
MaryStella Posted May 23, 2009 Share Posted May 23, 2009 I am loving the things I am seeing in this log. The plyo pushups, the box jumps!!! I think I've had the sunbread and it is a raw dehydrated "bread". It is pretty thick from the seeds and stuff so I don't think it would work well. I would recommend using whatever wraps you are using for your lentil burgers. Also you would love the benefits of the raw bread by cooking it. There have been times I just used whole wheat wraps if I couldn't get my hands on the ezekiel wraps and they come out nice then too. I just try to use the ezekiels as much as possible as I think they are a better product. have fun with the fam! Link to comment Share on other sites More sharing options...
joelk Posted May 24, 2009 Author Share Posted May 24, 2009 Thank you!!Yeah, the Sunbread looks a little to much for what I use bread for. I think I have plenty of sprouted raw stuff for now and anyway, because I start dieting soon all the breads will be kept to a minimum. I'll look out for the Ezekiel bread though, kind of seems cool to me because Ezekiel is the name I chose for myself when I was baptised before I got married (had to because my inlaws were strict Greek Orthodox - haven't told them I chose the name from Pulp Fiction though!!)I'm liking the explosive stuff now, it comes pretty easy for me because I've always been more of a sprinter type rather than the endurance type. I just got caught up training like a bodybuilder for so long that I became slower, now it's time to get all my power back. Just came back from a workout this afternoon, was motivated after watching UFC98 and had a good session.Trained back, delts, biceps and calvesDeadlifts - Bar x 10 60kg x 8 100kg x 3 140kg x 2 160kg x 3 x 3 sets 180kg x 1 x 2 setsMilitary press - 65kg x 6 x 3 sets - Was all about speed for this, getting better at the movementBentover lateral raise - 15kg x 10 x 3 setsHigh pulls - 70kg x 3 x 3 setsOne arm chinups - 5 x 3 setsPullups - 5 x 3 setsEZ bar curls - 35kg x 6 x 3 setsBarbell calf raises - 60kg x 15 x 3 sets Diet for today, haven't eaten dinner yetMeal 1 - Ultimate Meal shake, chia seeds, acai berriesMeal 2 - Lentil burger, chia seeds, broccoli, phytoplanktonMeal 3 - Same as Meal 1Meal 4 - sweet potato chips (while watching fights)Meal 5 - Nitrofusion shake, 3g creatineMeal 6 - Sweet potato chips again, Nitrofusion shake, 3g creatine, small serve of wild rice with mixed vegetables Dinner will probably be tempeh and some broccoli. Link to comment Share on other sites More sharing options...
MaryStella Posted May 24, 2009 Share Posted May 24, 2009 I love it! I am going to start calling your Zeke!!!! The bread products however are named after some verse in the bible cause the full name is ezekiel 4:9. They write the verse which is something about taking all of the ingredients involved and making bread of it. I've only ever seen them in freezer. they are never out fresh because they are no preservatives in them and they would spoil in a few days. I even keep mine in the freezer or fridge so maybe check the coolers next time your in a store. Link to comment Share on other sites More sharing options...
joelk Posted May 25, 2009 Author Share Posted May 25, 2009 Yeah that's why I chose that name as it is in the bible, but mostly because I thought it was a cool name. Haha Zeke, I like it!!I found a bread that is similar I think, a sprouted rye bread. Might use it during the week, got it in the freezer at the moment - like the Zeke bread it has no preservatives. Just got home after my bench and squat workout, man am I tired.Heavy bench and moderate squat day, think I need to organise my workouts a little as I'm just training instinctively. Bench press - Bar x 25 60kg x 10 100kg x 3 135kg x 1 x 2 setsSpeed bench press - 105kg x 5 x 3 setsDumbell bench press - 45kg x 6 x 3 setsI seem to be doing a lot for my bench program compared to my squatting, considering I am still going to compete in September I need to keep my chest as thick as possible, as it is my weak bodypart, whereas my legs are always just big.Two arm dumbell rows - 30kg x 12 x 3 setsSquats - 60kg x 10 100kg x 8 140kg x 6 x 3 setsDumbell skullcrushers - 20kg x 8 x 3 setsRollouts - 10 x 3 sets I'll find someone to take a couple of photo's this week, my diet starts really soon so I'll get some before pics to see how I progress over the next few months. Diet was a little messed up today as I was really busy.Meal 1 - Ultimate meal shake, acai berries, phytoplankton, chia seedsMeal 2 - Mixed beans with spinach and avocado. I've soaked the beans for the last couple of weeks with some dulse flakes, just heated them up a little to mix through the spinach. Basically raw.Meal 3 - Small serve of wild rice and a lentil burgerMeal 4 - Nitrofusion shake, 3g creatine, yerba mateMeal 5 - Ultimate meal shake, 3g creatine, chia seedsMeal 6 - 3 wholemeal spinach pies, hummus, small bowl of mixed beans and spinach Link to comment Share on other sites More sharing options...
MaryStella Posted May 25, 2009 Share Posted May 25, 2009 zeke!! Glad you found something you can use bread wise. What about doing overhead squats? I haven't done any in awhile so I can't remember how much chest they work. I remember a lot of shoulder which is why I haven't been doing them. Or pushups with one hand on a ball. Those are rough too.Or partner pushups, get someone lite to weight you down as you do them. Torture! I'm just thinking about your chest! LOL! Can't wait to see some pics. Link to comment Share on other sites More sharing options...
MaryStella Posted May 25, 2009 Share Posted May 25, 2009 Alright Zekeie!! you're gonna hate me for this but do you have access to bands? If you can put them tight across your back and hold the handles under your hands that would make for some get restricted banded pushps. Or a plate on your back could work too. Link to comment Share on other sites More sharing options...
joelk Posted May 26, 2009 Author Share Posted May 26, 2009 I'm going to get some bands, they are on my shopping list, thanks heaps for all the suggestions, i appreciate it.I do overhead squats now and then, like I said before, I kind of train instinctively so I never seem to keep any exercises in my rotation for very long - that is going to change though!Hahaha,I don't think my chest is worth thinking about Those pushups on the ball seem cool, it reminds me of MMA exercises.Plenty of cool stuff to try now. Had a good workout this week, got a pb on the deadlift which I am happy about.The session was kind of a back and shoulder workout but I few a few other things in too.Deadlifts - 60kg x 10 100kg x 5 150kg x 5 x 2 sets 192.5kg x 1 - PB!!!Dumbell military press (standing) - 25kg x 5 30kg x 5 x 3 setsPullups - 6 x 3 setsJump squats - 20kg x 5 x 3 sets - same height as last time (just onto a bench), added 10kg extraPower cleans - 65kg x 3 x 3 sets - Need to get my form tighter on this, my brachialis are killing me - think I'm curling it too much.Hammer curls - 15kg x 5 x 3 sets Diet was similar to yesterday, again missed a meal because I was busy. Need to get back on track tomorrow. Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 26, 2009 Share Posted May 26, 2009 Congrats on the PB! Link to comment Share on other sites More sharing options...
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