Joel's training journal

[joelk]

Ha ha, it's not really that much, just looks like a lot when it's all written down!

Yeah, I used to drink a lot more coffee but have reduced it to just pre workouts so it shouldn't be hard to cut it out, especially if I have other alternatives, like the Yerba Mate to give me that kick before I train.

 

Chest workout last night, threw in some arms and a little back to - I like these workouts now, I was never a fan of the one bodypart a day training but now that I have gone from doing a 3 day split to essentially a 2 day split I have gained a fair bit more strength and size.

Bench press - Bar x 15

60kg x 8

100kg x 5

110kg x 5 x 3 sets

Floor press - 100kg + 2 chains per side x 3 x 3 sets - chains weigh about 10kg in total but most was dragging on the floor so it didn't really add much except the cool noises that made look more hardcore.

Swiss ball dumbell press - 45kg x 4 x 3 sets

Pullups 6 x 3 sets

Dumbell curls - 18kg x 6

22kg x 6 x 3 sets

Skullcrushers - 55kg x 6 x 3 sets

 

Meal 1 - Nitrofusion shake, 10g flax meal

Meal 2 - Lentil soup, 3 slices black bread, extra bowl of chickpeas (60g) and tabbouleh

Meal 3 - 120g tempeh, 50g nut meat, 50g black quinoa, steamed spinach, 10ml avocado oil

Meal 4 - Same as meal 3

Meal 5 - Nitrofusion shake, 3g creatine

Meal 6 - 15g BCAA, 20g Spirulina, Pineapple and orange juice

Meal 7 - TVP sheppard's pie, bowl of mixed beans with tabbouleh

[joelk]

Had a short workout last night, tried some olympic style lifting which I think should help me with my powerlifting exercises. Think I need a bit more core stability work and I'm not a fan of some of the core exercises that look more like circus tricks than legitimate exercises.

The workout was just some light legs and some delts and traps.

Clean and press - bar x 8 - did some light dumbell presses and deadlifts first

40kg x 5

60kg x 3 x 2

80kg x 2 x 4 sets - This is such a killer exercise, I get beat up by it every time I try it.

Bentover lateral raise (pronated on incline bench) - 12kg x 10 x 3 sets

Split squats (front foot on box) - 60kg x 6 x 3 sets

High pulls - 60kg x 3 x 6 sets

 

Meal 1 - 1 dark rye roll with nut meat, chickpeas, beetroot and spinach leaves. 1/2 serve of Nitrofusion.

Meal 2 - 1/2 packet of tofu, black quinoa (50g), steamed spinach, 1/2 avocado

Meal 3 - Same as meal 2

Meal 4 - 1 Lebanese oregano pizza with olives, capsicum and onions. 100g chickpeas

Meal 5 - Nitrofusion shake, 15g spirulina, 3g creatine, espresso (have to go find the Yerba Mate so I can stop with the coffee)

Meal 6 - 20g BCAA's, grape, pineapple, lemon and apple juice, 3g creatine.

Meal 7 - 1 packet of Vegechips (tapioca chips), nitrofusion custard (2 scoops in a bowl with small amount of water and mix till custard consistency) 20g almonds mixed in.

 

Looking forward to getting back to MVS, have not been there for a couple of weeks but I think I'm ready to challenge myself with them this weekend.

[MaryStella]

Heehee... anything that makes it look more hardcore is important.

 

Is the black quinoa actually colored red? I've only ever had quinoa that was white or red. Never heard of this black stuff before and now you have me curious about it.

 

Good luck with the MVS guys this weekend. Let me get you warmed up for ... EASY ..... EASY.....

[joelk]

The quinoa is actually black, I've had the white and red before but I had never seen the black one till I found it at a small organic grocery. It has a similar taste to the red one, which is slightly sweeter than the white.

Ha ha, thanks for the motivation... I always need it when training with the MVS guys, we seem to always try to go for pb's.

 

Anyway, trained chest and a little bit of back, legs and abs last night.

It wasn't a huge workout as I'm still easing my way back into training and have been getting sore a lot more than usual.

 

Bench press - bar x 15

40kg x 8

60kg x 5

100kg x 3

120kg x 3 x 3 sets

Dumbell bench press - 45kg x 5 x 3 sets

Bentover rows - 100kg x 10 x 3 sets

Squats - 100kg x 5

140kg x 3

170kg x 1 - Squatted it quite easily in the end, could have done 175kg... next time!

Rollouts - 6 x 3 sets - Used two dumbells instead of the barbell

Barbell calf raises - 110kg x 12 x 5 sets

 

Meal 1 - Nitrofusion custard with 25g almonds

Meal 2 - 2 rye rolls with nutmeat, chickpeas, beetroot and green beans

Meal 3 - 120g tempeh, green beans, spinach, 1/2 avocado

Meal 4 - 1/2 packet of tofu, 2 cups broccoli, 1/2 avocado

Meal 5 - Nitrofusion shake, 3g creatine

Meal 6 - 20g BCAA's, 15g spirulina, 3g creatine

Meal 7 - Same as meal 2

[sosso]

It's always good reading your log Joel. Nice squatting!

 

I see you're a fan of beetroot. I never really liked it as a kid because the only way I ever ate it was in slices. I had a great tempeh burger the other day with grated carrot and grated beetroot and it was delicious. Anyway that's my story

[joelk]

Yeah I like beetroot, I like most root vegetables, taro and sweet potato are my favourites though, I just eat them more sparingly.

Tempeh burgers are awesome, I might make one this weekend

[Lean and Green]

OK JOELK i wanted to come see what's up and all i see is the food list. Skimming right through; don't wanna know about it. LOL glycogen stores are long gone from my last refill meal and i'm tired and drained. But it'll alllllllll be worth it in 8 more days. Pm me and explain what MVS is as i cannot bear the thought of looking at your food list lol. No offense i'm just starved!

[joelk]

OK JOELK i wanted to come see what's up and all i see is the food list. Skimming right through; don't wanna know about it. LOL glycogen stores are long gone from my last refill meal and i'm tired and drained. But it'll alllllllll be worth it in 8 more days. Pm me and explain what MVS is as i cannot bear the thought of looking at your food list lol. No offense i'm just starved!

 

Ha ha, PM sent mate!

 

OK, I missed out on MVS on Saturday... again.... I'm bit upset by it because I enjoy training there a lot. Circumstances just seem to have intervened a lot recently. I'll be back this week, even if I have to get a taxi there!!

Had a short workout yesterday, was a bit tired because I made my inlaws happy by showing some interest in Orthodox Easter which was this weekend. Not really my thing but wasn't in the mood to be argumentative.

Anyway, trained legs and did some deadlifts yesterday.

Squats - Bar x 20 - The bar was 15kg and used 22.5kg plates as I trained at a different gym.

60kg x 10

105kg x 5

150kg x 2

177.5kg x 1

190kg - Fail. My training partner decided to spot me against my wishes and decided to push the bar up only on one side, throwing my balance off. Won't say that I would have got it but that just annoyed me and I decided not to try again. Set the pins really low and sort of had to fall back to rack the bar. Got a bit of a crowd by the time I had 3 1/2 plates on the bar so it was embarrassing when I failed with the 4. Nevermind, I'll try again this week.

Split squats - 60kg x 5 x 3 sets

Deadlifts - 105kg x 5

155kg x 2 x 3 sets

Rollouts - 8 x 3 sets

 

I though would have a refeed yesterday, not because I have been depleting this week but because I will be going back to the more vegetable, less starchy carb diet this week and thought I would just get any cravings out of the way. I'm good once I start.

No real meal consistency, I must say that I tried Sosso's homemade protein bar recipe and it worked out great- it will be a regular in my diet, thanks mate!!

Ate a few dark rye rolls, plenty of nutmeat and baked some pumkin and carrots and ate that throughout the day, it was nice to not feel so regimented.

[sosso]

Hey Joel, glad you liked the recipe. I can't really take credit for it though

[robert]

What's up big man?

 

Just dropping by to say hi and hope all is GREAT!

[joelk]

Hey Joel, glad you liked the recipe. I can't really take credit for it though

 

Ha ha, either way you were the one who I found them from

 

What's up big man?

 

Just dropping by to say hi and hope all is GREAT!

 

Thanks Robert, all the best for the show mate, we're all rooting for you guys

 

 

20-4 - Didn't get a chance to post it yesterday

Chest workout with a mate.

Dumbell bench press - 50kg x 6 x 4 sets - warmed up first obviously

Bench press - 110 x 5 x 3 sets

Dumbell flyes - 33kg x 6 x 3 sets

Pullups - 6 x 6

Barbell curls - 40kg x 6 x 3 sets

Dumbell skullcrushers - 30kg x 6 x 3 sets

 

21-4

Back and shoulders

One arm rows - 30kg x 10

54kg x 8 x 3 sets

Deadlifts - 100kg x 4

140kg x 3

180kg x 1 x 3 sets

Powercleans - 80kg x 3 x 5 sets

Dumbell clean and press - 30kg x 3 x 3 sets

Rollouts - 8 x 3 sets

Barbell calf raise - 60kg x 12 x 3 sets - held bar like was going to do shrugs, but raised heels off ground (standing on small plates). Easier to keep balance than the way I normally do it with barbell on traps.

 

Meal 1 - Nitrofusion shake, muesli bar (found it in pantry and couldn't resist, blueberry and apple flavour, no honey just fruit juice to bind it)

Meal 2 - Seaweed salad, 120g chickpeas, small piece of pumpkin, avocado oil

Meal 3 - 1/2 packet of tofu, pumpkin, spinach, 1/2 avocado

Meal 4 - Same as meal 2

Meal 5 - Nitrofusion, 15g spirulina, little bit of Yerba Mate (I got some, tried brewing it today for the first time, different feeling to caffeine, didn't train any worse so it is a keeper)

Meal 6 - 20g BCAA's, 3g creatine

Meal 7 - 2 wraps with lettuce, beetroot, corn, chickpeas and lentil burgers

[Nathan Nearing]

I like how structured and regimented this log is, haha. A good example of ridiculous consistency. I do have to look twice most times though because I forgot everything is in kg, haha.

 

By the way, what BCAA's do you use? I ran into some trouble with L-Leucine and (N-acetyl-cysteine) being sourced from duck feathers, and I never found a truly vegan BCAA supplement.

 

 

Keep it up man. I'll be definitely looking through this blog some more once I start gaining again.

[John V]

Your log is very inspirational to me. Best of health to you, Joel.

[MaryStella]

Yeah YERBA MATE Baby! Your right it is a different kind of energy. Less Jarring more constant I think.

 

If you would like I can send you some recipes I use it in instead of having to drink it all the time.

 

I found some choc. coconut butter and black quinoa online. I just need to place the order.

[joelk]

I like how structured and regimented this log is, haha. A good example of ridiculous consistency. I do have to look twice most times though because I forgot everything is in kg, haha.

 

By the way, what BCAA's do you use? I ran into some trouble with L-Leucine and (N-acetyl-cysteine) being sourced from duck feathers, and I never found a truly vegan BCAA supplement.

 

 

Keep it up man. I'll be definitely looking through this blog some more once I start gaining again.

 

Ha ha, thanks mate. For a long while I had trouble using kg too, I used to measure everything in pounds.

I just started using the Gen-Tec BCAA's after using the MRM and Primaforce in the past. They are all vegan friendly, being extracted from rice.

I thought most NAC was from from pigs? Either way I wouldn't use NAC unless it had 'Parve' on the label, so it's vegan friendly.

 

Your log is very inspirational to me. Best of health to you, Joel.

 

Thank you John, I appreciate that a lot

 

Yeah YERBA MATE Baby! Your right it is a different kind of energy. Less Jarring more constant I think.

 

If you would like I can send you some recipes I use it in instead of having to drink it all the time.

 

I found some choc. coconut butter and black quinoa online. I just need to place the order.

 

 

It is a better feeling, I don't get so anxious like caffeine can do to me. I'd like some recipes if you can send them through, would be nice to try.

That chocolate coconut butter is awesome, which brand did you find?

[npx]

I love this journal, nice weights and fun exercises. More videos from your 1rpms and it's time for

[joelk]

Haha, thanks mate. Hope to get a deadlift pd this weekend, should have some vids soon.

 

Trained legs last night, just a short workout.

Squats - bar x 15

60kg x 8

100kg x 5

140kg x 3

160kg x 2

175kg x 1

Barbell hack squats - 75kg x 5 x 3 sets - stood on box and had barell behind back, kind of like reverse deadlift

Stiff leg deadlifts on box - 60kg x 6 x 3 sets

Jack knives (spelling?) - 6 x 3 sets - First time I've tried these, pretty difficult. It's in a pushup position with feet on a fit ball and hands on the floor, bringing knees to chest while feet are still on fit ball. Great ab workout

 

Diet

Meal 1 - 10g BCAA's, 25g of protein bar (Sosso's recipe)

Meal 2 - 2 rye wraps with 2 lentil burgers (12g protein each), salad, beetroot, chickpeas and corn

Meal 3 - 120g tempeh, 2 cups of brocolini, 15mL avocado oil

Meal 4 - Same as meal 3

Meal 5 - Nitrofusion shake, espresso (didn't have time to go home and have my Yerba Mate, went straight from work to gym)

Meal 6 - 30g spirulina (yuck!), 20g BCAA

Meal 7 - Same as meal 2

[MaryStella]

I'd like some recipes if you can send them through, would be nice to try.

That chocolate coconut butter is awesome, which brand did you find?

 

 

Ill PM u the recipes. The chocolate coconut butter is Living Earth as you described from your homeland. Not sure how long it will take to get to me but I am SOOOO making the protein fudge as soon as I get it. That is going to be such a treat I can tell already. The black quinoa I ordered from a place here in the states. I am curious to try that too as I think there is a big difference between the red and white so I assume the black will be different too.

[joelk]

Ill PM u the recipes. The chocolate coconut butter is Living Earth as you described from your homeland. Not sure how long it will take to get to me but I am SOOOO making the protein fudge as soon as I get it. That is going to be such a treat I can tell already. The black quinoa I ordered from a place here in the states. I am curious to try that too as I think there is a big difference between the red and white so I assume the black will be different too.

 

Thank you for that!

The Living Earth stuff is really nice, let us know how the fudge goes when you make it.

I've been eating Sosso's protein bars, the recipe he posted has worked out really well, I just cut down on the amount of maple syrup and used water, it is still sweet enough.

I do think the black quinoa has a slightly nuttier taste compared to the others, it looks cool too!

 

Trained a little bit last night, am training at MVS this afternoon so I just had a quick and easy session.

Incline bench press - 20kg x 20

30kg x 8

45kg x 5 x 3 sets

Bench press - 70kg x 3 x 3 sets - just did speed benches to work on my power. Paused bar on my chest and power it up as fast as I can.

One arm chins - 3 x 5 sets - First time I had ever tried these, think they will be a regular now. Felt them in the lower lats where I need more muscle so it was great. Looks impressive too, just hanging with one arm!

Jacknives - 8 x 3 sets

Dumbell calf raises - 27kg (x 2) x 15 x 5 sets

 

 

Diet was very similar to yesterday, had some tempeh and brocolini left over and used up the rest of the wraps I had. Had a roast vegetable foccacia after training from a vegetarian cafe near my gym.

[joelk]

Saturday (25-4) - @ MVS

Bench press - Can't remember all the warm up progressions but made a single @ 130kg but failed at 140 and also 135kg, wasn't too pleased with myself.

Telephone book presses - 140kg x 1

150kg x 1 - Was given a spot so I don't count it

Deadlifts - Was going to try for a pb, maybe a little too over enthusiastic though. Made 170kg but failed at 200, 195 and 192.5kg.

Clean and press (I don't know how to do a proper clean and jerk) - 85kg x 1

95kg x 1 x 2 - One set was for filming. Was happy I got it. Failed at 100kg. Got the bruises on my upper chest and neck, not used to using such heavy weight for cleans but am happy I got 95kg.

Squats - Just worked up to a double at 150kg, decided not to push it too hard after failing on the deadlift, body must need a bit of a rest.

 

26-4

Decided to train again yesterday. Was disappointed in my bench pressing so (maybe stupidly) I did some more.

Bench press - bar x 20

60kg x 6

100kg x 4

120kg x 2 x 3 sets

Floor press - 120kg x 3 x 3 sets

Phone book presses - 125kg x 3 x 3 sets

130kg x 2

Thanks to the guys at MVS for this one, it will be a regular now I think.

One arm chinups - 4 x 4 sets

Barbell curls 35kg x 8 x 3 sets

Skullcrushers - 45kg x 6 x 3 sets

 

Had a refeed day yesterday.

Ate some sushi with tofu, vege chips, a couple of lentil burgers, sweet potato chips and some dark chocolate. A couple of Nitrofusion shakes in between.

Back to my diet again now.

[MaryStella]

So after looking around for weeks for the coconut butter and finally ordering the living earth I literally run into chocolate cconut butter at a local health food store I sometimes go to. It wasn't the living earth brand though so I wasn't too upset I just thought it was kinda funny since I just placed the order the day before. Sorry I didn;t have time to send those recipes through yet but I will do it as soon as I can. What is a telephone book press?

[joelk]

Telephone book presses are bench presses with a couple of telephone books are placed on your chest. It helps build the top part of the movement where a lot of people tend to struggle. I think it will be a great addition to my bench press workouts and is different to floor presses because the weight sinks into the books rather than just a dead stop like with floor presses.

 

So after looking around for weeks for the coconut butter and finally ordering the living earth I literally run into chocolate cconut butter at a local health food store I sometimes go to. It wasn't the living earth brand though so I wasn't too upset I just thought it was kinda funny since I just placed the order the day before. Sorry I didn;t have time to send those recipes through yet but I will do it as soon as I can.

 

I guess if you like the butter you found you won't have to keep ordering from all the way out here!

Take your time with the recipes, there's no hurry

[npx]

Damn really need to learn how to do 1 arm chinups. Sorry about the bad day at mvs but you can't do pb every week

[DCNINJA]

one armed chins. Now there is an old school exercise. Do you brace with your free hand or do you just dead hang and do them? I just found your blog. Good stuff in here.

[MaryStella]

Telephone book presses are bench presses with a couple of telephone books are placed on your chest. It helps build the top part of the movement where a lot of people tend to struggle. I think it will be a great addition to my bench press workouts and is different to floor presses because the weight sinks into the books rather than just a dead stop like with floor presses.

 

So after looking around for weeks for the coconut butter and finally ordering the living earth I literally run into chocolate cconut butter at a local health food store I sometimes go to. It wasn't the living earth brand though so I wasn't too upset I just thought it was kinda funny since I just placed the order the day before. Sorry I didn;t have time to send those recipes through yet but I will do it as soon as I can.

 

I guess if you like the butter you found you won't have to keep ordering from all the way out here!

Take your time with the recipes, there's no hurry

 

 

Oh sorry I didn't pick up the one locally since I already ordered the one from down under. I got my black quinoa in the mail today so I will be making that for dinner tonight to try it out. By the way the one arm chinups are totally badass!