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Joel's training journal


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uuummmm u have huge everything.

 

Hahaha.. I hope so..

 

The workouts at the powerlifting club are getting more intense now and because my calories are getting a bit lower I'm finding I'm not recovering as quickly.

It may also have to do with the cardio I've started doing this week to. I generally ride to work a few days a week but now have added 30 mins of walking or stationary bike every night too.

Last night was heavy deadlifting and some assistance stuff, not a bad workout.

 

Trunk twists - 10 x 3 sets

Close grip bench - 50kg x 6

80kg x 6 x 6 sets

Deadlifts - 70kg x 6

105kg x 3

130kg x 6 - thought this was my working weight but misread the program

150kg x 6 x 3 sets

Narrow grip pullups - 8 x 3 sets

Squats - 80kg x 6 x 3 sets

Glute/ham raises - 8 x 3 sets

Decline situps - 10 x 3 sets

 

Diet - have settled into my precontest diet, it doesn't look much different to what I normally eat but I have cleaned out some of the breads and processed schnitzels etc

Meal 1 - Tempeh with silverbeet, tomatoes and chia seeds

Meal 2 - Homemade protein bar

Meal 3 - Lentils, hummus, spinach

Meal 4 - Pre workout aminos, yerba mate

Meal 5 - Sunwarrior, amino powder, creatine

Meal 6 - Tempeh, spinach, chia seeds, alfalfa sprouts

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The recipe I use was taken from Mike Mahler and changed a bit (as I always seem to do).

 

2-3 scoops chocolate SunWarrior protein

25g flax meal ( I generally crush whole flax seeds)

25g almond butter

1/2 cup crushed walnuts

Almond milk - enough to give it a good consistency when mixing, I have never really measured it and just add a little bit at a time.

1 tsp of spirulina powder

1 teaspoon phytoplankton powder

 

I mix everything up before adding the walnuts. I mix the walnuts in and then refridgerate.

I just make them into cookie shapes and they come out nicely

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i like that u make them into cookie shapes

 

Haha.. they're very rustic looking cookies.. delicious either way though.

 

Trained last night at the powerlifting club, first weight session in 3 days, I've just been doing some plyometrics and skipping for cardio the last few days.

 

Heavy bench session

Bench press - 60kg x 6

100kg x 3

125kg x 2 - failed on my third, am spewing because it is not really a heavy weight for me, don't think I warmed up enough for it... well that is the excuse I'm using

122.5kg x 3 x 5 sets - the last few sets were pretty good, must have been the warmup thing

Board press - 110kg x 5 x 3 sets - the second set I needed a spot on the final rep, the other two sets were ok

Dumbell shoulder press - 35kg x 5 x 3 sets

Deadlifts - 70kg x 6 x 3 sets

Squats - 60kg x 6

90kg x 3

130kg x 6 x 3 sets - felt strong

 

Diet

Meal 1 - Tempeh, silverbeet, beetroot (roasted), sprouted lentils, chia seeds

Meal 2 - Lentil burger, hummus, spinach

Meal 3 - Vega shake, cocoa nibs, acai berries, greens powder (Madre Labs Midori Greens - good stuff)

Meal 4 - Pre workout shake, aminos, Carnitine

Meal 5 - Sunwarrior, creatine, aminos

Meal 6 - Same as meal 1 but without beetroot

 

Start my version of Crossfit tonight (I refuse to truly associate with crossfit and their pro-meat cult-like stance) I have been doing my own circuit training for the last few years of competition and never even knew of Crossfit till I discovered some of the members here follow it. I think there is a lot of merit to the Crossfit style of training but don't like the immaturity and self righteous attitude of many of their disciples...

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Did my first circuit style training last night, am starting off pretty slowly and should be able to build up as my stamina improves.

Focused mostly on back, shoulders and arms, I need to keep my chest and legs rested for the powerlifting stuff.

 

Bentover rows - 90kg

Close grip bench press - 85kg

Pullups - Bodyweight

Dips - Bodyweight

 

Did 3 cycles of each of 6 reps and 1 min rest between rounds

 

Sumo deadlifts - 145kg

Close grip chins - Bodyweight

High pulls - 75kg

 

3 cycles again of 5 reps 1 min rest between rounds

 

Tyre hits with sledgehammer - 6 reps each arm, 3 rounds with no rest in between

 

Barbell calf raise - 65kg x 15 x 3 sets

 

Was pretty tired after that, it's nothing like the 10 minute rests with powerlifting.

Ideally I would like to use a three day split on this and superset between opposing bodyparts, i.e. chest and back - that always worked well but I'll change things around now to see how this bodybuilding/powerlifting stuff goes together.

 

Diet

Meal 1 - Protein bar/cookie

Meal 2 - Tempeh, silverbeet, chia seeds

Meal 3 - Vega shake with cocoa nibs, acai berries and chia seeds

Meal 4 - Pre workout aminos, carnitine

Meal 5 - Sunwarrior shake with greens' powder, no creatine - will stay off it for a week or two

Meal 6 - Cliff bar, tempeh, spinach, hummus, lentils

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awesome to see some crossfit style workouts in your log. training wise they are good workouts. i am obviously not found of the diet they encourage either. but I do like that they build a culture around training. let me know if u need any help with your workouts.

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i wouldnt say expert but i will try to help u out however i can

 

Thank you!

 

Didn't get a chance yesterday to write down Thursday's workout, I didn't make it to the powerlifting club as I had to work back a bit - ended up training at the garage gym again, which is ok.

Still did a similar program to what I would have done anyway.

Bench press - 40kg x 8

80kg x 6 x 6 sets

Deadlifts - 60kg x 6

100kg x 3

130kg x 3

160kg x 6 x 3 sets - that was the heaviest I have ever done with that many reps

Box squats - 110kg x 2 x 10 sets

Skullcrushers - 15kg plates x 10 x 3 sets - I used two plates for a change which made the movement feel a bit different but was good.

Dumbell curls - 15kg x 6 x 3 sets

Decline situps - 12 x 3 sets

Leg raises - 12 x 3 sets

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Nah, the garage is good, we just got a 'powertower' to do pullups and dips on. Previously I was doing pullups on a bar attached to a chain from the ceiling - I would spin around doing my sets.

 

Trained at the powerlifting club last night, probably did myself more harm that good as I have ended up feeling weak and have a headache - must be too much cardio or not enough sleep.

Am up to 45mins a day at least with cardio now, mostly cycling and skipping.

Yesterday's session was heavy benching and squats

Bench press - 60kg x 6

90kg x 6

110kg x 3

125kg x 2

123.5kg x 3

125kg x 3

123.5kg x 3

123.5kg x 2

123.5kg x 2 - failed on a few of my sets

Board press - 112.5kg x 4

110kg x 4

110kg x 4 - was meant to do 5 on each set

Military press - 50kg x 6

60kg x 6 x 2 sets - was too tired to try a third

Barbell curls - just did a couple of sets in between posing in the mirror, starting to look ok, was a little flat looking though - will have a refeed later in the week

Deadlifts - 85kg x 6 x 3 sets

Squats - 60kg x 6 - that was all I did, went home early and had an early night.

 

Diet -

Meal 1 - Small bowl of walnuts

Meal 2 - Tempeh, silverbeet, chia seeds

Meal 3 - Sunwarrior shake, phytoplankton

Meal 4 - Pre workout aminos

Meal 5 - Some more aminos, spirulina

Meal 6 - Bowl of broccoli, spinach, silverbeet, ginger and garlic with a lot of lemon. Vega shake and some more walnuts

Didn't have much appetite for most of the day.

 

Looking forward to doing those squats tonight.

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Had a better session last night, still feeling weak though, don't know if it's the dieting or if I have a bit of the flu or something, at least the headache is gone.

Managed to get in my heavy squats and did a few other things.

Incline bench - Bar x 15

60kg x 6

100kg x 3 x 3 sets

Pullups - 8 x 3 sets - superset with the incline press

Hang cleans - 65kg x 3 x 3 sets

Bentover rows - 65kg x 10 x 3 sets - Superset with the cleans

Squats - 60kg x 6

100kg x 3

140kg x 6 x 3 sets

Barbell curls - 40kg x 6 x 3 sets

Skullcrushers - 40kg x 8 x 3 sets - superset with the curls

 

Diet

Meal 1 - Vega shake

Meal 2 - Lentils, silverbeet, chia seeds, walnuts

Meal 3 - Tempeh, broccoli, avocado

Meal 4 - Aminos, carnitine, spirulina

Meal 5 - Sunwarrior shake with chia seeds

Meal 6 - 2 protein bars, bowl of broccoli and silverbeet

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Good log mate.

 

I wouldn't worry too much about not coming to the club.

You should go into your last comp fully prepared.

You've got such a good physique you can pick up the club pretty quickly.

 

Robert was actually nice to us and complemented my deads yesterday hahah.

 

Seeya soon.

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Thanks mate

I think Wilks is coming to his senses about all of us, the improvements being made are very noticable.

I'll be back there on Monday, I'm officially a member now!

 

I trained this morning as I didn't have a chance last night.

 

Bench press - Bar x 15

65kg x 3 x 8 sets

Pullups - 3 x 8 sets - superset

Deadlifts - 60kg x 6

100kg x 2

140kg x 2

180kg x 2 - felt pretty good, I might get 200 soon

Upright rows - 60kg x 3 x 3 sets

Skullcrushers - 40kg x 6 x 3 sets

Decline crunches - 12 x 3 sets

Rollouts - 6 x 3 sets

Dumbell calf raise - 20kg x 10 x 3 sets

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Thanks mate.

Hopefully your numbers will get even higher now mate.

 

Trained at the garage gym yesterday.

Upright rows - 65kg x 5 x 3 sets

Pullup - 5 x 3 sets

Bentover lateral raises - 15kg x 8 x 3 sets

Dumbell curls - 15kg x 6 x 3 sets

Did all four exercises back to back with no rest between all 3 rounds

 

Box squats - 95kg + 2 minibands x 2 x 10 sets

Reverse hyperextensions - 10 x 3 sets

Decline crunches - 10 x 3 sets

 

Diet

Had a refeed day on Saturday, ate about double my normal calories and a lot more carbohydrates than normal.

Felt good for yesterday's workout but was back to my strict eating again.

Meal 1 - Protein bar/cookie

Meal 2 - Tempeh, TVP mince, silverbeet, broccoli, macadamia oil

Meal 3 - Lentil, alfalfa sprouts ( I sprouted my own for once), avocado, celery

Meal 4 - Aminos, yerba mate, carnitine

Meal 5 - Vega shake

Meal 6 - Lentil burger, sinach, hummus, protein cookie

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Trained at the powerlifting club last night, final week of the bench press intensity program, I have found my bench press getting steadily weaker with this routine, although speaking to a couple of guys who have used it before, it is normal to lose strength because of the high volume.

My squats were a bit down last night too, it feels a bit repetitive doing the same stuff every week, I am thinking of using more of my programs at the club and just not letting the coach find out too much.

 

Bench press - 50kg x 8

90kg x 3

Started at 125kg but only got a double, went back to 123.5kg and had a couple of good sets but ended up going down to 120kg (which I still only got 2 reps) by the last set because I could only get doubles at 123.5.

Board press - 105kg x 5

110kg x 4 - failed on the 5th

I think I went back to 105 and got 4 reps

Dumbell shoulder press - 35kg x 6 x 3 sets - seemed pretty easy compared to the benching

Deadlifts - 80kg x 6 x 3 sets

Squats - 60kg x 6

90kg x 6

120kg x 3

145kg x 6 x 2 sets

145kg x 3 - failed to get anywhere near the fourth rep

 

Felt better than the previous week, the diet seems ok till about mid week then my energy levels drop right down till I eat up a bit on the weekend. Seems to be working, I'll get some more pics soon.

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"Bodybuilding" session at the garage gym last night, starting to really get into the dieting now, as strange as it may sound, I guess the more results I get the more motivating it is.

Basically a whole body workout, minus chest because I will train for the bench press again in a couple of days.

 

High pulls - 85kg x 5 x 3 sets

Pullups - 5 x 3 sets

Lateral raise - 15kg x 5 x 3 sets

Close grip floor press - 90kg x 5 x 3 sets

Did all four exercises back to back with a minute rest between rounds

 

Dumbell front raises - 15kg x 5 x 3 sets

Box squats - 110kg x 5 x 3 sets

Bentover rows - 90kg x 5 x 3 sets

Dumbell curls - 15kg x 5 x 3 sets

Floor skullcrushers - 40kg x 5 x 3 sets

Again all back to back with 1 minute rest

 

Decline crunches - 12 x 3 sets

Barbell calf raises - 70kg x 15 x 3 sets

Leg raises - 12 x 3 sets

1 min rest between rounds

 

Diet

Meal 1 - Sunwarrior custard with walnuts

Meal 2 - Tempeh and tvp mince with silverbeet, alfalfa sprouts and broccoli

Meal 3 - Vega shake with chia seeds

Meal 4 - Amino acids, carnitine

Meal 5 - Amino acids, glutamine powder, spirulina

Meal 6 - Lentil burger, hummus, spinach, small bowl of cherries

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I didn't have time to fit in a session at the club last night, so ended up training at a different gym.

Yesterday was heavy deadlifts and everything else was lighter.

Bench press - 60kg x 8

100kg x 5

110kg x 3 x 6 sets

Pullups - 6 x 3 sets

Deadlifts - 60kg x 6

100kg x 3

140kg x 3

180kg x 1 x 3 sets

Box squats (low box) - 100kg x 2 x 10 sets - wasn't meant as a speed workout, the weight was pretty heavy anyway

Dumbell skullcrushers - 25kg x 6 x 3 sets

Kettlebell curls - 16kg x 6 x 3 sets

Trunk twists - 10 x 3 sets

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Haven't had a chance to get any progress pics yet, I will in the next couple of days.

Just had a small workout yesterday.

3 cycles of the following

Sumo Deadlifts - 140kg x 5

Pullups - x 5

Wide grip upright rows - 70kg x 5

Dips - x 5

 

Decline crunches - 10kg x 15

Barbell calf raises - 70kg x 15

Leg raises - x 15

 

Diet is going well, am down to 83-84kg and aren't suffering too much.

 

Meal 1 - Protein cookie/bar

Meal 2 - Spirulina, amino acids, Nitrofusion

Meal 3 - Lentil burger, alfalfa sprouts, chia seeds, spinach

Meal 4 - Tempeh, spinach, avocado

Meal 5 - Amino acids, Yerba mate

Meal 6 - Vega shake, chia seeds, creatine

Meal 7 - Lentil burger, spinach, avocado

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