Mini Forklift Posted July 23, 2012 Author Share Posted July 23, 2012 SUNDAY 22nd JULYBODYWEIGHT: 140TRAINING TIME: 4pmDURATION: 50minsCOMMENTS: Good, fast paced sessionWEEK: LIGHT (70%)RESTING PULSE RATE: 44 APPETITE: PRETTY GOODPRE WO NUTRITION: Rice, yams, soy mince, pickles & broccoli (see photo below) POST WORKOUT NUTRITION: Soy protein shake with oat milk, 1 x tin creamed rice BACK CHINUPS10108 1 x ARM D.BELL ROWS57 x 1266 x 1270 x 10 CONVENTIONAL DL's132 x 12132 x 12176 x 12220 x 8264 x 8275 x 7275 x 7275 x 6Pre WO lunch Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 24, 2012 Author Share Posted July 24, 2012 MONDAY 23rd JULYBODYWEIGHT: 140TRAINING TIME: 9pmDURATION: 60minsCOMMENTS: Solid, strength felt great tonight especially on the pressing movesWEEK: MEDIUM (80%)RESTING PULSE RATE: 46 APPETITE: GOODPRE WO NUTRITION: Vegetable quiche, yams + home cooked potato wedges POST WORKOUT NUTRITION: Homemade muesli, soy protein, 1 x banana + oat milk ARMS CABLE CURLS (rope attachment)33 x 1246 x 1246 x 12 EZ BAR CURLS55 x 1255 x 12 SUPERSET WITH BRACED D.BELL CURLS (alternate arms)15 x 1018 x 10 1 x ARM D.BELL SHOULDER PRESS40 x 844 x 548 x 5 BW DIPS252520 CG INCLINE BENCH PRESS (Smith machine)88 x 12110 x 10132 x 8154 x 6176 x 3 + 1 STYLER PRESS57 x 1066 x 8 Link to comment Share on other sites More sharing options...
bill1987 Posted July 24, 2012 Share Posted July 24, 2012 Impressive dip numbers! Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 24, 2012 Author Share Posted July 24, 2012 Impressive dip numbers!Thanks Bill, yeah I need to start strapping some weight from my waist again. Thanks for dropping in, I appreciate that! Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 25, 2012 Author Share Posted July 25, 2012 Took today off the gym and got a good day of eating into me, just felt like I needed an extra day of rest and I feel like I am getting better at reading my body. So it's an early morning session tomorrow, waiting to hear back from my old training partner Ray to see if he wants to hit squats & bench with me. Looking forward to it, a great start to the day for sure. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 27, 2012 Author Share Posted July 27, 2012 I haven't ended up squatting yet (will get to that this weekend). Good benching session yesterday, although I was a little disappointed at what felt like quite heavy doubles. On the other hand though my 231 is a competition PB, so while I feel like I'm quite a while away from that I've still got over 5 months to get back up there. I'm just sitting with a nice cup of tea watching the Opening Ceremony of the Olympics. My wifes' cousin is racing in the triathlon ~ Andrea Hewitt of New Zealand. GO THE KIWI'S! Link to comment Share on other sites More sharing options...
Bode Posted July 28, 2012 Share Posted July 28, 2012 Kia Ora cuz Good luck with your competition prep. I'm sure Andrea will be sweet as! Can't wait to watch some of these games.., Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 28, 2012 Author Share Posted July 28, 2012 Chur chur bro, you a fellow fellow kiwi ?! Link to comment Share on other sites More sharing options...
Bode Posted July 28, 2012 Share Posted July 28, 2012 Yep - one of those Jafas... now living in California. Pretty easy to get vegan food over here! Hope all is well in CHCH! How's the lifting going - what's your next comp? Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 29, 2012 Author Share Posted July 29, 2012 Yep - one of those Jafas... now living in California. Pretty easy to get vegan food over here! Hope all is well in CHCH! How's the lifting going - what's your next comp?Lifting is going great, thanks, next meet is beginning of December and it's the Raw Champs. I won my weight class last year with a 913 total, so hoping to do well again this year and beat the 913. Whereabouts in Califonia are you? I did a five week road trip all around the States a few years back and loved it. Managed to cover eight states Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 29, 2012 Author Share Posted July 29, 2012 FRIDAY 27th JULYBODYWEIGHT: 139TRAINING TIME: 3.30pmDURATION: 50minsCOMMENTS: Bench didn't feel as strong as I would have liked but I can't really complainWEEK: MEDIUM (80%)RESTING PULSE RATE: 46 APPETITE: GREATPRE WO NUTRITION: Asparagus & vegetable quiche + vegetables stir fried in coconut oil (see pic below) POST WORKOUT NUTRITION: Soy protein shake (made with oat milk) + 5g micronised creatinePilau rice with red kidney bean curry (see pic below) CHEST DYNAMIC WARMUP - 5minsFront/side d.bell raisesCG pushups PAUSED BENCHBAR x 12110 x 8154 x 3176 x 3176 x 2176 x 2 STRIP SET 176 x 2154 x 5132 x 7110 x 10 INC. D.BELL PRESS48 x 1057 x 8LunchDinner Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 29, 2012 Author Share Posted July 29, 2012 SUNDAY 23rd JULYBODYWEIGHT: 140TRAINING TIME: 3.45pmDURATION: 60minsCOMMENTS: Squats felt great tonight, all the singles/doubles/triples felt comfortableWEEK: MEDIUM (80%)RESTING PULSE RATE: 44 APPETITE: PERFECTPRE WO NUTRITION: Spicey mushroom balls, vegetables, cashew nuts + coconut rice (see pic below) POST WORKOUT NUTRITION:Soy protein shake (made with oat milk) + 5g micronised creatineLentils, kumara & vegetables (see pic below) LEGS/ASSISTANCE CARDIO: Treadmill5mins5.5kph @ 2.5 Incline ATG SQUATSBAR x 1088 x 10132 x 6154 x 3176 x 2176 x 2176 x 2187 x 1200 x 1 DROP SET 200 x 1154 x 4132 x 4132 x 4 STANDING PUSH PRESSBAR x 12BAR x 1266 x 577 x 588 x 599 x 5 ** That was quite a tough last couple of reps **LunchDinner Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 29, 2012 Author Share Posted July 29, 2012 Here's a quick shot of the PL'ing facility I train at, I personally reckon it's pretty bloody good Hoping to head down there over the next month or so to start training with the big guys. Link to comment Share on other sites More sharing options...
Cown Posted July 30, 2012 Share Posted July 30, 2012 Now THAT is a sexy picture haha Do a few extra reps for me, eh? Link to comment Share on other sites More sharing options...
asparagus Posted July 30, 2012 Share Posted July 30, 2012 I assume you list your weights in lbs, right? Do you use tiny plates to get those 1 lb increments or do you hang chains or something else? Are those numbers percentages of your max or how do you plan them out? Sorry if you've answered those questions already somewhere in the previous 24 pages of your log. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 31, 2012 Author Share Posted July 31, 2012 Now THAT is a sexy picture haha Do a few extra reps for me, eh?Sexy picture alright Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 31, 2012 Author Share Posted July 31, 2012 I assume you list your weights in lbs, right?Yep, you got it Do you use tiny plates to get those 1 lb increments or do you hang chains or something else?They look a little funny because our weights are all in kilograms, so for example when I write that I used the 57lb dumbbells (which looks really odd) it's because they were 26kgs. Our dumbbells go up in 2kg increments, as for the plates they go 1.25kg, 2.5, 5, 10, 15 and 20 is the largest at the main gym I use (the PL'ing gym obviously has much heavier plates and a bigger range in general). My 200 squat from the last workout I did I just rounded up from 90kg ~ technically it was only 198 haha. Are those numbers percentages of your max or how do you plan them out?They're percentages based off my current 1RM, which I test out once a month; so the numbers get reprogrammed monthly. My training split looks like this: WEEK 1: Light (working at 70% max)WEEK 2: Medium (working at 80% max)WEEK 3: Heavy (working at 90-100% max)WEEK 4: Deload Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 31, 2012 Author Share Posted July 31, 2012 Will be training in the morning, leg DOMS are setting in nicely now so I decided to stay in and watch the Olympics lol. Saw this on my Facebook earlier tionight, I'll admit that I'm tempted... Just the motivation I need. Looks pretty badass and the guys from the coast sure do put on good events. I'm going to think this one over... Link to comment Share on other sites More sharing options...
buffsummers Posted July 31, 2012 Share Posted July 31, 2012 Your food pics always look great, and I would love to work out in that gym! Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 1, 2012 Author Share Posted August 1, 2012 Your food pics always look great, and I would love to work out in that gym!Thank you, lucky for me I enjoy cooking! Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 1, 2012 Author Share Posted August 1, 2012 WEDNESDAY 1st AUGUSTBODYWEIGHT: A shirt-busting 137TRAINING TIME: 1.30pmDURATION: 45minsCOMMENTS: Happy with this session, all of the sets felt strong and comfortableWEEK: HEAVY (90-100%)RESTING PULSE RATE: 46 APPETITE: PRETTY GOODPRE WO NUTRITION: Vegetarian sausage curry, vegetables & rice (see pic below) POST WORKOUT NUTRITION: Soy protein shake (made with oat milk) + 5g micronised creatine CHEST WARMUPFLAT D.BELL PRESS35 x 1540 x 15 PAUSED BENCHBAR x 1288 x 8132 x 5 PAUSED BENCH (using 1 x board)154 x 5176 x 5187 x 3200 x 2200 x 2Pre WO meal Link to comment Share on other sites More sharing options...
asparagus Posted August 1, 2012 Share Posted August 1, 2012 Are those numbers percentages of your max or how do you plan them out?They're percentages based off my current 1RM, which I test out once a month; so the numbers get reprogrammed monthly. My training split looks like this: WEEK 1: Light (working at 70% max)WEEK 2: Medium (working at 80% max)WEEK 3: Heavy (working at 90-100% max)WEEK 4: Deload Very similar to the 5/3/1 plan then. So far I'm liking it, but I've only just started the second cycle so I haven't seen any real strength increases yet. I'll get back to you in a year or so on that Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 3, 2012 Author Share Posted August 3, 2012 Hope some of you guys can send out some positives vibes for my wifes' cousins cousin, she is racing in just over 24hrs time in the womans triathlon. Big race for her, she's just been given the flag that all of her friends and family signed for her (she didn't know about this so it would have been a nice surprise). I'm sure she's going to do pretty well, she's said she is aiming to be one of the first out onto the run after the bike leg, if that happens then she should be in the hunt for a medal of some colour. Big family occasion for us all tomorrow night, huddled around the TV and shouting lots haha. GO ANDREA !! Link to comment Share on other sites More sharing options...
Baby Hercules Posted August 3, 2012 Share Posted August 3, 2012 Go, Andrea! Wuh, wuh, wuh! (arm pump) It's like the Forklift Family Olympics. Baby Herc Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 4, 2012 Author Share Posted August 4, 2012 Thanks BH!! Just did a quick session yesterday, nothing major so not going to do a full write up... B.Bell curlsHammer curlsStrict push pressZ pressesCalf raises (using leg press machine)Tibialis work ~ 44lb plate on on toes, pushing upwards Got a good photo, calves were pretty pumped up after the tibialis sets. Will post it up later on. Heavy DL's & squats tomorrow, really looking forward to watching the triathlon tonight. Link to comment Share on other sites More sharing options...
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