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Joel's training journal


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Didn't make it to the powerlifting club yesterday so I trained at the garage gym again.

The session was heavy bench press and squats.

 

Bench press - 40kg x 8

80kg x 6

115kg x 5 x 3 sets - Didn't feel too bad really, it was much easier than the 6 x 3 program I was doing.

Floor press - 95kg x 3 x 3 sets

Squats - 60kg x 6

100kg x 3

140kg x 1

170kg x 1

160kg x 2 x 3 sets

Lunges - 80kg x 5 x 3 sets

Skullcrushers - 40kg x 8 x 3 sets

 

I think my strength is dropping too much for me to try and do both the powerlifting and bodybuilding comps, I'm still trying to train heavy but the weights' are much more of a struggle and I'm not recovering as quickly.

Cardio yesterday was just skipping 10 sets of 100 skips.

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Yeah it is not making me the most energetic person at the moment. Atleast I'm starting to look pretty good - pictures will be coming soon, I just have to find someone to take photos of me and have my camera handy!

 

Trained last night at the garage gym but have just got a membership at another gym too, they have kettlebells and some good powerlifting stuff, I'll be able to go there on my nights off the powerlifting club.

Anyway, had a back, shoulders and biceps workout. I'm starting to work my own stuff into the powerlifting club routines, hopefully the combination will get me a lot stronger.

 

Bentover rows - 60kg x 8

105kg x 5 x 3 sets

T-bar corner rows (just used a barbell with weights on one end and a v handle) - 80kg x 10 x 2 sets

Military press - 70kg x 3 x 3 sets

Lateral raise - 10 x 2 sets with miniband

Curls - 5 x 3 sets with 2 minibands

 

Diet

Meal 1 - Protein cookie/bar

Meal 2 - Lentil with chia seeds and alfalfa sprouts

Meal 3 - Vega shake - nearly out, hoping my U.S. order will arrive soon

Meal 4 - Aminos, carnitine, yerba mate, tribulus tablets

Meal 5 - Nitrofusion shake, creatine and spirulina

Meal 6 - Tempeh, shiitake mushrooms, broccoli, walnuts

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Trained at the powerlifting club, felt pretty good, although I'm already nervous about next Monday nights' squat session.

Yesterday was light bench and squat and heavy deadlifts.

 

Bench press - 80kg x 5 x 6 sets - I changed my grip width on each set

Deadlifts - 100kg x 6

150kg x 3

172.5kg x 5 x 3 sets - that is probably the best I have ever deadlifted in terms of repetitions with that weight.

Incline bench - 80kg x 6 x 3 sets

Overhead dumbell extensions - 15kg x 8 x 3 sets

Squats - 80kg x 5

85kg x 5 x 3 sets

Glute/ham raises - 6 x 3 sets - tried one more set with a harder adjustment on the machine but only got 4 reps

Trunk twists - 10 x 6 sets

 

Diet

Meal 1 - Lentil burger, soy, chickpea and alfalfa sprouts, spinach, chia seeds

Meal 2 - Protein cookie

Meal 3 - Tempeh, mixed sprouts, broccoli, chia seeds

Meal 4 - Vega shake

Meal 5 - Aminos, creatine, glutamine during training

Meal 6 - Vegan schnitzel, spinach, macadamia oil

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Nah, it hasn't arrived yet, just finished my last tub today. I'll use Nitrofusion or Sunwarrior till the Vega comes. It is a real pain ordering stuff online from overseas, expensive too.

Nevermind, it should be here soon.

 

Had a refeed day yesterday and just a light workout.

Trained back, delts, calves and biceps

Pullups - 6 x 3 sets

Bentover rows - 65kg x 10 x 3 sets

Close grip pullups - 8 x 3 sets

Lateral raises - 12kg kettlebell x 10 x 3 sets

Bentover lateral raise - 15kg x 10 x 3 sets

Barbell curls - 40kg x 6 x 3 sets

Barbell calf raises - 65kg x 15 x 3 sets

 

My meals weren't all that structured but I ate enough without going overboard, hopefully it will help my strength for a couple of days, it has already made me feel hungry today.

Basically just ate a loaf of rye and fruit bread with raw brazil nut butter, some beans with rice and bread and some 80% cocoa chocolate. It was pretty nice but now I have to get back into it.

 

I know I've asked this before but I forget, how far out from your show are you? Your diet always looks so great.

 

I have my first comp in about 5 weeks and then plan on doing shows in the three weeks following. I should be in reasonable shape by the time the last couple of shows are on, the condition seems to improve after each show because of how strenuous it is on stage and having to stay on the diet.

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Yeah it was a nice little break from the diet, although far too short lived

 

Have had a couple of pretty miserable training sessions over the last couple of days.

Monday was a powerlifting club session but I left early as I just couldn't get into it at all.

 

Bench press - 60kg x 8

80kg x 5

100kg x 3

120kg x 4

120kg x 4

120kg x 3 - the coach later made me do 110kg for 6 to make up for it but I only got 4 reps.

Dumbell bench press - 30kg x 20

30kg x 15

30kg x 10 - I think I aimed a bit high trying to do all 3 sets for 20 reps. Was trying to get a good feel for the movement as lately I have felt my technique become a lot more loose and inconsistent.

Decline skullcrushers - 40kg x 8 x 3 sets

Box squats - 110kg x 2 x 6 sets

 

I left after that, wasn't keen to try heavy squatting, will save that for later this week.

 

This morning (Wednesday) had a session at the garage. It was only a short session but I still ran out of fuel and felt very flat.

Deadlifts - 60kg x 6

100kg x 3

140kg x 2

180kg x 1

160kg x 3 x 3 sets

Clean and press - 70kg x 3 x 3 sets

Dumbell curls - 15kg x 5 x 3 sets

 

My eating has been very clean and consistent.

Yesterdays meals were

Meal 1 - Tempeh, mushrooms, broccoli, chickpea sprouts and macadamia oil

Meal 2 - Nitrofusion and lucuma powder (only a little bit because of the sugar content)

Meal 3 - Lentil burger, mushrooms, broccoli, chia seeds (I cooked up a lot of mixed mushrooms with some red onions and then added some broccoli to just soften a little bit)

Meal 4 - Protein cookie

Meal 5 - Same as meal 1.

Had one less meal because I didn't train yesterday.

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Have been feeling sick the last few days, some sort of infection in my throat or something, yesterday and today has been the worst, my voice is non existent at the moment. At least it is a good excuse to not have to talk all that much

Trained last night because I haven't been keeping up with my sessions as much as I have wanted to this week, managed to get through legs, albeit very light.

 

Speed bench press - Bar x 15

60kg x 6

90kg x 3 x 6 sets

Floor press - 80kg x 5 x 3 sets

Squats - 60kg x 6

100kg x 2

140kg x 3 x 3 sets

Glute/ham raises - 5 x 3 sets

Skullcrushers - 40kg x 8 x 3 sets

Trunk twists - 10 x 3 sets

 

Haven't had much of an appetite, it's hard to swallow any solid foods so I've been having a couple of extra shakes and making my Sunwarrior into a custard consistency and adding almond and flax seed meal into it so I get some decent calories in. Hopefully it will clear up soon, the show is only about 4 weeks away now. I'll get some pics this weekend.

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Thank you, I feel a lot better now.

 

I haven't trained much over the last week, I did have a smallish session over the weekend before I felt too weak to train for the next few days.

Can't remember exactly what I trained but here's what I remember ( I should really write it all down)

Box deadlifts - 60kg x 8

100kg + band x 3

140kg + band x 3

155kg + band x 3

165kg + band x1

170kg + band x 1

Kneeling squats - 100kg x 5 x 3 sets

Hyperextensions - 20kg x 8 x 3 sets

One arm rows - 45kg x 6 x 4 sets

Decline crunches - 10kg x 10 x 3 sets

Barbell calf raise - 70kg x 15 x 3 sets

 

It wasn't too bad a session, I just started feeling excessively fatigued by the end of it and didn't end up training again till last night which was 3 days.

 

Had a decent session yesterday, trained chest, shoulders and triceps

Banded floor press - 40kg x 6

60kg x 3

80kg x 3

90kg x 3

95kg x 1

100kg x 1

105kg x 1

110kg x 1

115kg x 1

Incline bench - 95kg x 5 x 5 sets

Military press - 65kg x 5 x 3 sets

Throat crushers - 60kg x 5 x 3 sets

Barbell curls - 40kg x 5 x 3 sets

Skullcrushers - 40kg x 8 x 3 sets.

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Here a few pretty recent photos, I think I'm in need of some more sun

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4266-1.jpg

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4257-1.jpg

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4262-1.jpg

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Thank you

 

Had a pretty good session yesterday, haven't been to the powerlifting club for a while because honestly I have never liked the programs there and also I'm not strong enough at the moment to justify training purely for powerlifting till after my comps.

 

Anyway, had a lower body session yesterday.

Box squats - 40kg x 8

80kg x 3 x 6 sets

120kg x 2

140kg x 1

Front squats - 90kg x 5 x 5 sets

Goodmornings - 60kg x 5 x 5 sets

Pullups - 6 x 6 sets

Decline crunches - 10kg x 10 x 3 sets

Barbell calf raise - 70kg x 12 x 3 sets

 

Meal 1 - Sunwarrior protein, chocolate coconut butter, walnuts - mixed into custard

Meal 2 - Tempeh, alfalfa sprouts, avocado

Meal 3 - Nitrofusion shake

Meal 4 - Tempeh, broccoli, olive oil

Meal 5 - Aminos, carnitine, yerba mate

Meal 6 - Same as meal 1 but added creatine

Meal 7 - Lentil burger, alfalfa sprouts, spinach, avocado

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Here a few pretty recent photos, I think I'm in need of some more sun

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4266-1.jpg

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4257-1.jpg

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4262-1.jpg

 

 

HOLY HUGE TRICEPS BATMAN!!!!!

 

Lookin fab my friend.

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HOLY HUGE TRICEPS BATMAN!!!!!

 

Lookin fab my friend.

 

Thanks mate

 

Joel - your size is just damn impressive. but how do you live in australia and not have a tan? glad your feeling better.

 

Haha, thank you!

I'm from the southern part of Australia, we don't get enough sun to get much of a tan. My Polish background probably doesn't help either

 

 

I have been feeling a lot better over the last few days, I'm just getting tired a lot quicker.

Have had a couple of decent sessions in the last few days.

I haven't been to the club in a while, at this stage training on my own is the best way for me.

 

I haven't been keeping my journal updated recently but here are my last few workouts

Speed bench press - Bar x 12

40kg x 6

80kg + 2 minibands x 3 x 6 sets

100kg + bands x 2

110kg + bands x 1

Dumbell bench - 37.5kg x 5 x 5 sets

Hang cleans - 70kg x 3 x 5 sets

Bentover lateral raise - 15kg x 8 x 3 sets

Dumbell curls - 18kg x 6 x 4 sets

Dumbell skullcrushers - 20kg x 10 x 6 sets

 

Squats - Bar x 15

60kg x 6

100kg x 3

140kg x 3

160kg x 1

170kg x 1 - Didn't feel too bad going that heavy

Glute/ham raises - 5 x 5 sets

Hyperextensions - 2 x 16kg kettlebells x 8 x 3 sets

Bentover rows - 100kg x 6 x 4 sets

Trunk twists - 10 x 3 sets

Barbell calf raises - 70kg x 12 x 3 sets

 

Bench press - 40kg x 8

80kg x 3

100kg x 3

110kg x 1

125kg x 1

Floor press - 90kg x 5 x 3 sets

Military press - 70kg x 6 x 3 sets

Throat crushers - 60kg x 6 x 3 sets

Skullcrushers - 45kg x 6 x 3 sets

Barbell curls - 45kg x 6 x 3 sets

 

Diet has been much the same, only had a small refeed over the weekend, just sticking to tempeh, sprouts and broccoli for the most part at the moment.

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Here a few pretty recent photos, I think I'm in need of some more sun

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4266-1.jpg

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4257-1.jpg

 

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4262-1.jpg

 

 

Holy Crap!

 

Awesome pic!

 

Love the front double biceps photo.....so awesome!

 

Really great stuff man!

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