Jump to content

Joel's training journal


Recommended Posts

  • Replies 452
  • Created
  • Last Reply

Top Posters In This Topic

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 sets

Band pushups with 2 minibands (they are the second smallest ones now) - 6 x 3 sets

Lateral 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 sets

Military press - 65kg x 6 x 3 sets

One leg calf raises - 10kg plate x 12 x 3 sets

Leg raises - 12 x 3 sets

Decline 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 hummus

Meal 2 - Vega shake, chia seeds

Meal 3 - Tempeh, broccoli and chia seeds

Meal 4 - Sunwarrior/Nitrofusion mixed shake, creatine ( I forgot to add that to my supps list - still using it pre contest), GPL carnitine, yerba mate

Meal 5 - 10g BCAA's, 10g spirulina, 3g creatine

Meal 6 - Small bowl of oats with sultanas and almonds, 100g tempeh with hummus and mixed greens.

Link to comment
Share on other sites

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

Session last night at the powerlifting club.

Close grip bench - 40kg x 10

60kg x 10 x 3 sets

Trunk twists - 10 x 3 sets with medicine ball

Deadlifts - 60kg x 10

90kg x 10

110kg x 10 x 3 sets

Pullups - 10 x 3 sets

Glute/ham raises - 10 x 3 sets

Squats - 50kg x 10 x 3 sets

Decline 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 leaves

Meal 2 - Vega shake

Meal 3 - Tempeh with wild rice, chia seeds and spinach

Meal 4 - Pre workout shake, BCAA's, Carnitine

Meal 5 - Sunwarrior shake, creatine

Meal 6 - Brown rice, lentil burger, macadamia oil

Link to comment
Share on other sites

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 sets

Phone book press - 90kg x 3 x 3 sets

Supine grip chinups - 6 x 3 sets

Squats - 60kg + 2 minibands x 3 x 6 sets

Leg 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 oil

Meal 2 - Vega shake with chia seeds

Meal 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's

Meal 5 - Sunwarrior shake, 3g creatine, spirulina

Meal 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

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 rep

Board 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 @ 35kg

Deadlifts - 60kg x 10 x 3 sets

Squats - 60kg x 10

95kg x 10 x 3 sets

Finished off the squats ok, just need to bring up my benching as this session proved.

 

Diet

Meal 1 - Vega shake

Meal 2 - Lentil burger, spinach, avocado

Meal 3 - Same as meal 2

Meal 4 - Preworkout drink, spirulina, carnitine, BCAA's

Meal 5 - Sunwarrior shake, creatine, superfood Probar

Meal 6 - Tempeh, spinach, wild rice, oilve oil

Link to comment
Share on other sites

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 sets

Bentover rows - 80kg x 6 x 3 sets

High pulls - 70kg x 3 x 3 sets

Bentover lateral raise - 15kg x 8 x 3 sets

Barbell curls - 35kg x 6 x 3 sets

Skullcrushers - 45kg x 6 x 3 sets

Dumbell curls - 15kg x 6 x 3 sets

Overhead dumbell extension - 15kg x 10 x 3 sets

 

Meal 1 - Vega shake

Meal 2 - Tempeh, spinach, avocado

Meal 3 - Lentil burger, spinach, chia seeds

Meal 4 - Pre workout drink, carnitine, spirulina, yerba mate

Meal 5 - Sunwarrior shake, creatine, spirulina

Meal 6 - 2 lentil burgers, mixed salad, pumpkin seeds, chia seeds

Link to comment
Share on other sites

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 sets

That was 9 exercises, probably a bit too much volume

Link to comment
Share on other sites

Session at the powerlifting club last night.

 

Trunk twists - 10 x 3 sets

Close grip bench press - 60kg x 6 x 6 sets

Deadlifts - 60kg x 8

90kg x 5

120kg x 8 x 3 sets

Pullups - 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 sets

Glute ham raises - 10 x 3 sets

 

Diet

Meal 1 - Tempeh, spinach/parsley mix (steamed), macadamia oil

Meal 2 - Vega shake

Meal 3 - Same as meal 1

Meal 4 - Pre workout drink, BCAA's, carnitine

Meal 5 - 4 spirulina and 4 chlorella tabs straight after workout, Sunwarrior shake 15mins later

Meal 6 - Lentil and chickpea mix, spinach, olive oil

Link to comment
Share on other sites

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 sets

Speed bench - 60kg + 2 mini bands x 3 x 5 sets

Pullups - 6 x 3 sets

Lunges - 60kg x 5 x 3 sets

Squats - 100kg x 5 x 3 sets

Close grip chinups - 6 x 3 sets

Dumbell skullcrushers - 22kg + 2 minibands x 6 x 3 sets

Barbell calf raises - 60kg x 12 x 3 sets

Link to comment
Share on other sites

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 week

Floor press - 100kg x 5 x 3 sets

Military press - 65kg x 5 x 2 sets

80kg x 3

Squats - 60kg x 8

110kg x 6 x 3 sets

Deadlifts - 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

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 sets

Pullups with towels - 6 x 3 sets

Bentover rows - 60kg + 2 minibands x 8 x 3 sets

High pulls - 60kg + 2 minibands x 3 x 3 sets

Dumbell curls - 18kg x 6 x 3 sets

Skullcrushers - 45kg x 8 x 3 sets

Leg 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

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...