joelk Posted August 18, 2009 Author Share Posted August 18, 2009 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 setsSquats - 60kg x 6 100kg x 3 140kg x 1 170kg x 1 160kg x 2 x 3 setsLunges - 80kg x 5 x 3 setsSkullcrushers - 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. Link to comment Share on other sites More sharing options...
MaryStella Posted August 19, 2009 Share Posted August 19, 2009 yeah dieting drains u I would guess. Link to comment Share on other sites More sharing options...
joelk Posted August 20, 2009 Author Share Posted August 20, 2009 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 setsT-bar corner rows (just used a barbell with weights on one end and a v handle) - 80kg x 10 x 2 setsMilitary press - 70kg x 3 x 3 setsLateral raise - 10 x 2 sets with minibandCurls - 5 x 3 sets with 2 minibands DietMeal 1 - Protein cookie/barMeal 2 - Lentil with chia seeds and alfalfa sproutsMeal 3 - Vega shake - nearly out, hoping my U.S. order will arrive soonMeal 4 - Aminos, carnitine, yerba mate, tribulus tabletsMeal 5 - Nitrofusion shake, creatine and spirulinaMeal 6 - Tempeh, shiitake mushrooms, broccoli, walnuts Link to comment Share on other sites More sharing options...
joelk Posted August 21, 2009 Author Share Posted August 21, 2009 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 setDeadlifts - 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 setsOverhead dumbell extensions - 15kg x 8 x 3 setsSquats - 80kg x 5 85kg x 5 x 3 setsGlute/ham raises - 6 x 3 sets - tried one more set with a harder adjustment on the machine but only got 4 repsTrunk twists - 10 x 6 sets DietMeal 1 - Lentil burger, soy, chickpea and alfalfa sprouts, spinach, chia seedsMeal 2 - Protein cookieMeal 3 - Tempeh, mixed sprouts, broccoli, chia seedsMeal 4 - Vega shakeMeal 5 - Aminos, creatine, glutamine during trainingMeal 6 - Vegan schnitzel, spinach, macadamia oil Link to comment Share on other sites More sharing options...
lobsteriffic Posted August 21, 2009 Share Posted August 21, 2009 Congrats on the deadlifts. I know I've asked this before but I forget, how far out from your show are you? Your diet always looks so great. Link to comment Share on other sites More sharing options...
MaryStella Posted August 22, 2009 Share Posted August 22, 2009 I hope u got your vega in. I try to schedule my orders so i never run out cuz I'm addicted to it I swear I am. Link to comment Share on other sites More sharing options...
joelk Posted August 24, 2009 Author Share Posted August 24, 2009 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 bicepsPullups - 6 x 3 setsBentover rows - 65kg x 10 x 3 setsClose grip pullups - 8 x 3 setsLateral raises - 12kg kettlebell x 10 x 3 setsBentover lateral raise - 15kg x 10 x 3 setsBarbell curls - 40kg x 6 x 3 setsBarbell 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. Link to comment Share on other sites More sharing options...
MaryStella Posted August 25, 2009 Share Posted August 25, 2009 The chocolate sounds yummy. That is always my fav treat. Link to comment Share on other sites More sharing options...
joelk Posted August 26, 2009 Author Share Posted August 26, 2009 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 setsBox 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 setsClean and press - 70kg x 3 x 3 setsDumbell curls - 15kg x 5 x 3 sets My eating has been very clean and consistent.Yesterdays meals wereMeal 1 - Tempeh, mushrooms, broccoli, chickpea sprouts and macadamia oilMeal 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 cookieMeal 5 - Same as meal 1.Had one less meal because I didn't train yesterday. Link to comment Share on other sites More sharing options...
MaryStella Posted August 27, 2009 Share Posted August 27, 2009 maybe hit some yerba mate to get your energy up to train... I just ordered some vega sport but I didn't get it yet. Link to comment Share on other sites More sharing options...
joelk Posted August 27, 2009 Author Share Posted August 27, 2009 Yeah I ordered some yesterday too, from some place in Canada, I can't wait to try it.It looks like a great formula. Link to comment Share on other sites More sharing options...
joelk Posted August 28, 2009 Author Share Posted August 28, 2009 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 setsFloor press - 80kg x 5 x 3 setsSquats - 60kg x 6 100kg x 2 140kg x 3 x 3 setsGlute/ham raises - 5 x 3 setsSkullcrushers - 40kg x 8 x 3 setsTrunk 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. Link to comment Share on other sites More sharing options...
lobsteriffic Posted August 28, 2009 Share Posted August 28, 2009 Hope you're feeling better! Link to comment Share on other sites More sharing options...
MaryStella Posted August 30, 2009 Share Posted August 30, 2009 get well soon!!!!! Link to comment Share on other sites More sharing options...
joelk Posted September 2, 2009 Author Share Posted September 2, 2009 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 1Kneeling squats - 100kg x 5 x 3 setsHyperextensions - 20kg x 8 x 3 setsOne arm rows - 45kg x 6 x 4 setsDecline crunches - 10kg x 10 x 3 setsBarbell 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 tricepsBanded 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 1Incline bench - 95kg x 5 x 5 setsMilitary press - 65kg x 5 x 3 setsThroat crushers - 60kg x 5 x 3 setsBarbell curls - 40kg x 5 x 3 setsSkullcrushers - 40kg x 8 x 3 sets. Link to comment Share on other sites More sharing options...
joelk Posted September 2, 2009 Author Share Posted September 2, 2009 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 Link to comment Share on other sites More sharing options...
vivalasvegans Posted September 2, 2009 Share Posted September 2, 2009 Oh. My. God. Triceps. Wow. All your training and eating is paying off, Joel, you look great. Glad you're feeling better. I hope u got your vega in. I try to schedule my orders so i never run out cuz I'm addicted to it I swear I am.It's the maca, it's like crack for athletes. Link to comment Share on other sites More sharing options...
lobsteriffic Posted September 2, 2009 Share Posted September 2, 2009 Wowza! You're going to do great at your comp! Link to comment Share on other sites More sharing options...
joelk Posted September 4, 2009 Author Share Posted September 4, 2009 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 1Front squats - 90kg x 5 x 5 setsGoodmornings - 60kg x 5 x 5 setsPullups - 6 x 6 setsDecline crunches - 10kg x 10 x 3 setsBarbell calf raise - 70kg x 12 x 3 sets Meal 1 - Sunwarrior protein, chocolate coconut butter, walnuts - mixed into custardMeal 2 - Tempeh, alfalfa sprouts, avocadoMeal 3 - Nitrofusion shakeMeal 4 - Tempeh, broccoli, olive oilMeal 5 - Aminos, carnitine, yerba mateMeal 6 - Same as meal 1 but added creatineMeal 7 - Lentil burger, alfalfa sprouts, spinach, avocado Link to comment Share on other sites More sharing options...
Octopussoir Posted September 4, 2009 Share Posted September 4, 2009 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. Link to comment Share on other sites More sharing options...
MaryStella Posted September 5, 2009 Share Posted September 5, 2009 Joel - your size is just damn impressive. but how do you live in australia and not have a tan? glad your feeling better. Link to comment Share on other sites More sharing options...
joelk Posted September 8, 2009 Author Share Posted September 8, 2009 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 workoutsSpeed bench press - Bar x 12 40kg x 6 80kg + 2 minibands x 3 x 6 sets 100kg + bands x 2 110kg + bands x 1Dumbell bench - 37.5kg x 5 x 5 setsHang cleans - 70kg x 3 x 5 setsBentover lateral raise - 15kg x 8 x 3 setsDumbell curls - 18kg x 6 x 4 setsDumbell 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 heavyGlute/ham raises - 5 x 5 setsHyperextensions - 2 x 16kg kettlebells x 8 x 3 setsBentover rows - 100kg x 6 x 4 setsTrunk twists - 10 x 3 setsBarbell calf raises - 70kg x 12 x 3 sets Bench press - 40kg x 8 80kg x 3 100kg x 3 110kg x 1 125kg x 1Floor press - 90kg x 5 x 3 setsMilitary press - 70kg x 6 x 3 setsThroat crushers - 60kg x 6 x 3 setsSkullcrushers - 45kg x 6 x 3 setsBarbell 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. Link to comment Share on other sites More sharing options...
MaryStella Posted September 8, 2009 Share Posted September 8, 2009 I know what you mean I'm Italian and Polish so I burn the first then tan later. Glad you mostly feeling better. The diet looks real clean. Link to comment Share on other sites More sharing options...
robert Posted September 9, 2009 Share Posted September 9, 2009 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! Link to comment Share on other sites More sharing options...
chewybaws Posted September 9, 2009 Share Posted September 9, 2009 Holy crap! Solid! Link to comment Share on other sites More sharing options...
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