EliteDad Posted June 23, 2009 Share Posted June 23, 2009 Very nice bro!!! Workout looks really solid, as well as your diet, have heard of some of them supps, some I have thought about myself, just not yet!!! Keep up the great work, and inspiration!!! Link to comment Share on other sites More sharing options...
joelk Posted June 23, 2009 Author Share Posted June 23, 2009 Thanks guys! Link to comment Share on other sites More sharing options...
lobsteriffic Posted June 23, 2009 Share Posted June 23, 2009 Great stuff - I always find your log so inspiring, you always seem so on top of things! Link to comment Share on other sites More sharing options...
joelk Posted June 24, 2009 Author Share Posted June 24, 2009 Great stuff - I always find your log so inspiring, you always seem so on top of things! Thank you lobster!! I try to keep on top of it all... a lot easier to say than do though Had a small workout last night with my brother. Am still feeling pretty sore from Monday's session at the powerlifting club so just took it pretty easy.Just did a bit of chest, shoulders, calves and abs.Speed bench press - Bar x 10 40kg x 6 55kg + 2 x 5kg chains and 2 mini bands x 3 x 8 setsBand pushups with 2 minibands (they are the second smallest ones now) - 6 x 3 setsLateral raises with chains - 5kg chain (weighs more than that but some of it doesn't leave the floor when I lift it) 12 x 3 setsMilitary press - 65kg x 6 x 3 setsOne leg calf raises - 10kg plate x 12 x 3 setsLeg raises - 12 x 3 setsDecline crunches - 12 x 3 sets It's good training at home, it's a different atmosphere to how my gym was and atleast now I can visit my family who I seem to forget about sometimes because of everyone's busy lives. Diet - I'm getting into the pre contest diet now.. nothing really different yet to what I was doing but slowly it will evolve into a painful, bland diet... it will work though so that is why I choose to do it. Meal 1 - Lentil burger with spinach and hummusMeal 2 - Vega shake, chia seedsMeal 3 - Tempeh, broccoli and chia seedsMeal 4 - Sunwarrior/Nitrofusion mixed shake, creatine ( I forgot to add that to my supps list - still using it pre contest), GPL carnitine, yerba mateMeal 5 - 10g BCAA's, 10g spirulina, 3g creatineMeal 6 - Small bowl of oats with sultanas and almonds, 100g tempeh with hummus and mixed greens. Link to comment Share on other sites More sharing options...
EliteDad Posted June 24, 2009 Share Posted June 24, 2009 Good looking workout bro, keep on inspiring me as always!!! Link to comment Share on other sites More sharing options...
joelk Posted June 24, 2009 Author Share Posted June 24, 2009 Haha! Thanks mate.. I'm just doing what I do and am glad you find some interest in it Link to comment Share on other sites More sharing options...
lobsteriffic Posted June 24, 2009 Share Posted June 24, 2009 When is your contest? Do you cut out carbs at all? I was playing around with lower carbs (not THAT low, but mostly carbs from fruits) and higher fats a little while ago and it seemed to be more filling. Link to comment Share on other sites More sharing options...
joelk Posted June 24, 2009 Author Share Posted June 24, 2009 Noah sent me through a link with a blog article about the MVS boys at the powerlifting comp written a guy on the PETA2 website. There should have been a pic of Noah deadlifting the 230kg - that was massive.. http://blog.peta2.com/2009/06/vegans_win_weightlifting_compe.html Link to comment Share on other sites More sharing options...
joelk Posted June 24, 2009 Author Share Posted June 24, 2009 When is your contest? Do you cut out carbs at all? I was playing around with lower carbs (not THAT low, but mostly carbs from fruits) and higher fats a little while ago and it seemed to be more filling. I have a bodybuilding comp on September 27th and a powerlifting comp a week before (will be a struggle). There are also a couple of other bodybuilding shows early in October which I would like to do.I do cut my carbohydrates right down as I get closer to the show. I get some carbohydrates from the tempeh I eat and the fibrous vegetables and I cut out most of the fruit in my diet and also any grains and so forth, there are still carbs in the diet but I have tested myself before my last comp and have managed to get into ketosis, even though it is not a regular ketogenic style diet.I do the same thing with fats that you mentioned Lobster, I just increase them by a lot to give myself a fuel source as my carbs are lower than normal. It got to a point last comp where I was eating around 60% of my calories from fat - I don't think I will go that high this time, each comp is a little different and our way of thinking adapts like our bodies, so I change the diet up slightly.I kind of felt the opposite to you with the fats, they didn't really keep me much fuller - or not that I noticed. I did however have less cravings than in previous diets, maybe because of the ketogenic state I was in.This comp I plan on lowering the fats slightly and keeping my protein a little higher, with a weekly carbohydrate refeed to help keep my metabolism going. Link to comment Share on other sites More sharing options...
lobsteriffic Posted June 24, 2009 Share Posted June 24, 2009 Thanks for the info - Should be interesting to read about! Link to comment Share on other sites More sharing options...
MaryStella Posted June 24, 2009 Share Posted June 24, 2009 how do you feel without carbs? I think I would feel sluggish and cranky. Link to comment Share on other sites More sharing options...
joelk Posted June 25, 2009 Author Share Posted June 25, 2009 Yeah at times I do but that is part of dieting hard anyway.I don't train with nearly the same intensity as you do so I seem to get through my workouts without getting too beat up Link to comment Share on other sites More sharing options...
joelk Posted June 26, 2009 Author Share Posted June 26, 2009 Session last night at the powerlifting club.Close grip bench - 40kg x 10 60kg x 10 x 3 setsTrunk twists - 10 x 3 sets with medicine ballDeadlifts - 60kg x 10 90kg x 10 110kg x 10 x 3 setsPullups - 10 x 3 setsGlute/ham raises - 10 x 3 setsSquats - 50kg x 10 x 3 setsDecline situps - 10 x 3 sets I really hate doing sets of 10, it hurts too much and I have to train lighter than I like. I'll try and persevere for a bit longer... Diet Meal 1 - 2 wraps with lentil burger, hummus, spinach leavesMeal 2 - Vega shakeMeal 3 - Tempeh with wild rice, chia seeds and spinachMeal 4 - Pre workout shake, BCAA's, CarnitineMeal 5 - Sunwarrior shake, creatineMeal 6 - Brown rice, lentil burger, macadamia oil Link to comment Share on other sites More sharing options...
MaryStella Posted June 28, 2009 Share Posted June 28, 2009 How are you liking the vega? I love it! Link to comment Share on other sites More sharing options...
EliteDad Posted June 28, 2009 Share Posted June 28, 2009 Awesome Bro, still a great looking workout!!!! Keep on inspiring me!!! Link to comment Share on other sites More sharing options...
joelk Posted June 29, 2009 Author Share Posted June 29, 2009 How are you liking the vega? I love it! The Vega is awesome, it will be a regular supplement for me now. I'm glad I can support Robert and Lean and Green by buying it off them, they do a great job. Awesome Bro, still a great looking workout!!!! Keep on inspiring me!!! Thanks mate!! Had a quick workout yesterday, was a busy weekend so not a lot of time to fit in a session.Just did a little bit of everything, all the stuff that I want to do that I can't do at the club. Bench press with bands - bar x 15 40kg x 3 65kg + 3 mini bands x 3 x 6 setsPhone book press - 90kg x 3 x 3 setsSupine grip chinups - 6 x 3 setsSquats - 60kg + 2 minibands x 3 x 6 setsLeg raises - 10 x 3 sets Meal 1 - Lentil burger, bowl of steamed spinach with raw brown rice ( I like to just chew the rice, it's great for digestion) macadamia oilMeal 2 - Vega shake with chia seedsMeal 3 - Mixed beans, chia seeds, spinach and brown rice (the portion size is tiny, about one mouthful but is takes about 10 minutes to chew it properly - my dad got me to start doing it as a child and I've been doing it ever since)Meal 4 - Pre workout NO drink, Carnitine, BCAA'sMeal 5 - Sunwarrior shake, 3g creatine, spirulinaMeal 6 - Wrap with lentils, hummus and spinach. Vegan cherry ripe from Noah - I saved it from the powerlifting club the other day to eat yesterday. It was great! Link to comment Share on other sites More sharing options...
joelk Posted June 30, 2009 Author Share Posted June 30, 2009 Back at the powerlifting club last night.Kind of spewing I trained the day earlier because I've been put a program called the bench press intensity program - which as the name suggests is focussing on the bench press.Felt a little flat going into the session, especially as I had trained chest the day before (don't know what I was thinking).Anyway, the program will go for about 6 weeks and I'm hoping to get my numbers up on the bench, as it has become my weakest lift. I used to be a lot stronger on the bench, although my form has got a lot stricter and I don't bounce the weight up like I used to.The program is high volume, low repetition, the stuff I like.Bench press - 60kg x 8 90kg x 5 112.5kg x 3 122.5kg x 3 x 4 sets 120kg x 3 120kg x 2 - failed on third repBoard press - 110kg x 4 x 3 sets - was meant to do 5 but failed on the fifth rep of each set.Dumbell press - Thought the coach meant incline dumbell press so did the first set with a low incline but then was told it is basically a shoulder press - bodybuilding terminology is very different!Did 2 more sets of 6 @ 35kgDeadlifts - 60kg x 10 x 3 setsSquats - 60kg x 10 95kg x 10 x 3 setsFinished off the squats ok, just need to bring up my benching as this session proved. DietMeal 1 - Vega shakeMeal 2 - Lentil burger, spinach, avocadoMeal 3 - Same as meal 2Meal 4 - Preworkout drink, spirulina, carnitine, BCAA'sMeal 5 - Sunwarrior shake, creatine, superfood ProbarMeal 6 - Tempeh, spinach, wild rice, oilve oil Link to comment Share on other sites More sharing options...
robert Posted June 30, 2009 Share Posted June 30, 2009 Nice! I do the VEGA + Sun Warrior combo too...in fact drinking it right now Link to comment Share on other sites More sharing options...
joelk Posted June 30, 2009 Author Share Posted June 30, 2009 Had a workout with my brother this evening, just did some stuff that gets missed at the powerliftng club.Trained back, delts, arms and calves.Pullups (with towel hanging off chinup bar - hard to describe) - 6 x 3 setsBentover rows - 80kg x 6 x 3 setsHigh pulls - 70kg x 3 x 3 setsBentover lateral raise - 15kg x 8 x 3 setsBarbell curls - 35kg x 6 x 3 setsSkullcrushers - 45kg x 6 x 3 setsDumbell curls - 15kg x 6 x 3 setsOverhead dumbell extension - 15kg x 10 x 3 sets Meal 1 - Vega shakeMeal 2 - Tempeh, spinach, avocadoMeal 3 - Lentil burger, spinach, chia seedsMeal 4 - Pre workout drink, carnitine, spirulina, yerba mateMeal 5 - Sunwarrior shake, creatine, spirulinaMeal 6 - 2 lentil burgers, mixed salad, pumpkin seeds, chia seeds Link to comment Share on other sites More sharing options...
EliteDad Posted June 30, 2009 Share Posted June 30, 2009 Just a little workout?? Haha great looking workout to me bro!! Keep up the great work!! Link to comment Share on other sites More sharing options...
joelk Posted July 1, 2009 Author Share Posted July 1, 2009 Yeah just a little workout in that it isn't a heavy session. There's more volume though but it feels pretty easy.I forgot to add calves - I trained them too. Single leg calf raise - 15kg plate x 12 x 3 setsThat was 9 exercises, probably a bit too much volume Link to comment Share on other sites More sharing options...
joelk Posted July 3, 2009 Author Share Posted July 3, 2009 Session at the powerlifting club last night. Trunk twists - 10 x 3 setsClose grip bench press - 60kg x 6 x 6 setsDeadlifts - 60kg x 8 90kg x 5 120kg x 8 x 3 setsPullups - 10 x 2 sets - couldn't do a third set, have a bruised finger, aggravated by deadlifts and struggled to hang from chinup bar. Did a very light set of dumbell row to compensate, not the same.Squats - 40kg x 10 60kg x 8 x 3 setsGlute ham raises - 10 x 3 sets DietMeal 1 - Tempeh, spinach/parsley mix (steamed), macadamia oilMeal 2 - Vega shakeMeal 3 - Same as meal 1Meal 4 - Pre workout drink, BCAA's, carnitineMeal 5 - 4 spirulina and 4 chlorella tabs straight after workout, Sunwarrior shake 15mins laterMeal 6 - Lentil and chickpea mix, spinach, olive oil Link to comment Share on other sites More sharing options...
joelk Posted July 6, 2009 Author Share Posted July 6, 2009 Had a workout Saturday morning, had the weekend off work so after I trained it was good to have a break. Also I needed to prepare for the Australia vs Germany eating contest which I'm doing today - I'll post my results after everyone is finished.Anyway Saturdays workout was the following -Bench press - Bar x 20 60kg x 10 100kg + 2 minibands x 3 x 3 setsSpeed bench - 60kg + 2 mini bands x 3 x 5 setsPullups - 6 x 3 setsLunges - 60kg x 5 x 3 setsSquats - 100kg x 5 x 3 setsClose grip chinups - 6 x 3 setsDumbell skullcrushers - 22kg + 2 minibands x 6 x 3 setsBarbell calf raises - 60kg x 12 x 3 sets Link to comment Share on other sites More sharing options...
joelk Posted July 6, 2009 Author Share Posted July 6, 2009 Just had a workout at my parents garage gym, was meant to train at the powerlifting club but am short of time as I'm doing this eating comp and need all the time I can get - the powerlifting club is a real drag sometimes. I like having the MVS guys there but if we're all doing different things, it can get a bit boring.Anyway, I had no spotter so took it a little easier, especially on the bench press.Bench press - 40kg x 8 60kg x 3 90kg x 3 120kg x 3 x 6 sets - should have tried a few kgs heavier but doesn't matter, did better than last weekFloor press - 100kg x 5 x 3 setsMilitary press - 65kg x 5 x 2 sets 80kg x 3 Squats - 60kg x 8 110kg x 6 x 3 setsDeadlifts - 60kg x 10 x 3 sets Still doing this eating comp so I'll post what I've eaten tomorrow, trying hard to get to 10000 calories.. Link to comment Share on other sites More sharing options...
joelk Posted July 8, 2009 Author Share Posted July 8, 2009 Heres the list of what I ate for the eating comp - didn't quite make it to 10000 calories but stuffed myself full anyway. Total 9104 calories - not the best effort but stretched my stomach as much as I could. Ate in total 1 Vegan sheppards pie 470 2 slices of pita bread (the big Lebanese bread pitas) 395 4 Fry's schintzels 932 50g hummus 150 Packet of vege chips 450 Packet of Mrs Mays almond crunch 714 1 serve of Vega 240 200g pasta 280 20g Parmazano cheese 85 250g ABC spread 1512 80g rice cakes 190 4 more schinitzels 932 100g hummus 300 50g spinach 12 - waste of stomach space Small block of 99% cocoa chocolate 170 Post workout aminos 20 3 scoops sunwarrior 240 - mixed some of the almonds in and ate like custard - thought of drinking a protein shake made my stomach turn 350g almonds 2012 - I now hate them Back to 2500 calories a day for me for a long time, can't bring myself to look at some of the things I ate for a while. Had a session last night at the garage gym again.Speed bench - Bar x 15 60kg + 2 minibands x 3 x 8 setsPullups with towels - 6 x 3 setsBentover rows - 60kg + 2 minibands x 8 x 3 setsHigh pulls - 60kg + 2 minibands x 3 x 3 setsDumbell curls - 18kg x 6 x 3 setsSkullcrushers - 45kg x 8 x 3 setsLeg raises - 12 x 3 sets Didn't eat much yesterday, 3 vega shakes, 1 vege burger and some salad and 2 rye fruit rolls.Will be back to normal from now Link to comment Share on other sites More sharing options...
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