joelk

Last night was delts and arms. Normally I would train legs the day after chest and back but my back is still giving me a bit of trouble.

I went back to evening training, I prefer it as there is more of an atmosphere at my gym.

The workout was

Lateral raises 12kg x 20

20kg x 5 x 5

Standing military press 60 x 12

85kg x 3 x 6 sets

Incline bench rear delt flyes 18kg x 12 x 3 sets

Standing barbell curls 35kg x 6 x 5 sets - I went a little lighter than usual, I think it works a bit better, normally I heave up 50kg or so but think I may staywith the lighter weight for curls for now.

Dumbell skullcrushers 22kg x 8 x 5 sets - I throw them a bit like darts, similar kind of movement, quite explosive

Standing ez bar curls 35kg x 8 x 3 sets - again a little lighter but felt it work better and my arms pumped up a lot more.

Skullcrusher/closegrip superset 45kg x 8 x 3 sets - 8 reps for skullcrushers, 6-8 reps straight after for closegrips

Finished off with some leg raises 5 sets of 12

Diet for yesterday was a little better than previous day

Meal 1- Sunwarrior and blueberry shake - the chocolate flavoured protein goes really well with the blueberries. Added 10g of flax sprouts.

Meal 2- Lentil burger, beetroot chips (I just slice them thin and bake) alfalfa sprouts, 1/4 avocado

Meal 3- Raw food bar, the active greens flavour

Meal 4- Vege schnitzel, mixed salad, some dulse flakes and macadamia oil - strange mix but nice

Meal 5- Pre workout 15g BCAA, Biotest Superfood powder, 15g spirulina, 3g creatine, espresso

Meal 6- Post workout Vega packet (Thanks RC and Lean & Green) then juiced up some pineapple, orange and celery when I got home. Just got my new juicer so I've been making plenty of different combinations.

Meal 7- Lentil burger, small amount of taro- made it into chips so only had a few pieces, mung bean sprouts.

Before bed I snacked on some dulse leaves.

That was it for the day.

Do you feel you get a lot of benefits from taking BCAA during the day? I've been thinking about doing it for a while, that or EAA, but I don't really want insluin spiking through the roof.

I don't always use them throughout the day, my meals at the moment aren't very structured so I just carry a few supplies in my bag and make things as I go.

At this point in time I'm not too worried about the insulin levels going up because I'm not dieting but at the same time I'm not really having anything with them, maybe just some berries and stuff, so I'm not having a calorie surplus when my insulin levels are spiked throughout the day. Good point though

I love the goals in nums even if i did conversions in my head roughly; i should get better at it in my head. Anyone s/b able to post their logs in kg's and not succumb to u.s. dumb standards.

 

Sorry mate, I started counting in kg again now that I'm training with MVS, previously I was counting in lb's. It all gets confusing sometimes.

Chains rock! I never actually did them but i had every intention on it just ended my powerlifting spurt before i invested in them. Was going to buy massive ones at a boathouse but never got around to it. I'd like to hear more about your training with them. I know it works. http://www.westside-barbell.com where i get alot of solid powerlifting info from. #1 powerlifting gym in the world imo and many others.

 

Back my weakest point. Chest is ok for me it could be alot bigger but it has good shape so i get away with smaller pecs. I still would like to build em up more. I have done an exorbitant amt in the past and now muscle memory keeps it together now that i'm training again.

 

That's where I got the idea from. My brother has used them in the past and got very strong from using them so I thought I'll give them a real go now.

Looking at your photos I think your chest is quite a strong bodypart for you.

Thank you!

I am disappointed about Gaspari using feathers for their aminos, I would have figured they'd be more considerate than that. I'm pretty sure MRM use rice for their BCAA's as do Primaforce (I once emailed them and they told me it's derived from vegetable sources). There are a ew here in Australia which use rice as the source but there are others I would be wary of.

I figured I would start my own training and diet journal, it should keep me motivated preparing for my shows later in the year- I tend to lose track of things when I'm not dieting.

My goals are to get stronger and hope to thicken up my chest and back which are my weakest bodyparts and now that I'm training with MVS I want to bring my powerlifting numbers up, which have been all over the place recently.

I'm aiming for a 160kg bench, 200kg squat and 200kg deadlift by the middle of the year, my numbers over the last couple of months have been about 15-20 kg below my pb's from late last year, I need to rectify that now that I'm training with some really strong guys.

Yesterdays workout was chest and back.

Bench press - bar x 15

60kg x 6

75kg + 15kg of chains per side x 5 x 5

The chains have helped in the past get past my sticking point in the bench so I have started using them again.

Pullups - Bodyweight 6 x 6

Floor press - 85kg 3 x 3 sets

One arm rows - 45kg 3 x 10 sets

Incline dumbell press - 54kg 4 x 2 sets

Incline dumbell rows - 30kg 10 x 3 sets - hurt my back squatting at MVS so needed back support.

Meal 1 - Sunwarrior protein shake, small bowl of taro

Meal 2 - (pre workout) 3g creatine, BCAA, espresso coffee

Meal 3 - Post workout 3g creatine, Sunwarrior protein, glass of juice (pineapple, orange, apple, ginger, celery)

Meal 4 - Lentil burger, dark rye bread, mixed salad

Meal 5 - 130g Tempeh, mung bean sprouts, salad

Meal 6 - Fava bean stew with vegetables, some baked chickpea patties

Meal 7 - BCAA shake with blueberries

I think I'm going to start a log, especially after reading everyone else's on here

would it be useless to ask for more pictures from you?

I'll find some more to post, I should make a training log on here so I can post training and nutrition too, like a lot of the others have done. They are interesting and motivational to read

I find that doing something that I enjoy which can take my mind off the rest of the negatives that may be going on in my life can give me a more positive attitude to deal with them when I have to.

It may not work for things that are really depressing, or out of your hands but most of the time it can help with getting a move on in the right direction.

If that doesn't help, these emoticon smilies might help

casein is used in the manufacturing process. gross.

I always knew there was a reason I don't like them

Are you preparing the beans properly?

For now I would say start using some sort of hypoallergenic protein, like a rice or hemp, a couple of times per day and if you can stomach them, eat a small amount of seeds, like chia or pumpkin.

Have you tried soaking almonds before eating them? I find that helps make them a little easier to digest.

Even eating some sprouted grains and legumes may be ok for you, just try them all in small portions. Tempeh may be the same, it's not as harsh to digest as tofu or whole soy beans.

I think you should get your symptoms evaluated though, just to see where the root of the problems stems from. You may need some digestive enzymes, or to take some bitters to stimulate digestion.

Happy Birthday Robert. Like Crash said, belatedly, but better late than never.

All the best mate

Joel....you are the man dude! I love the stuff you do and you're just a great person for the vegan athlete community.

Thanks Robert, I'm glad to be part of the community here

cool! the deadlift looked too easy for you though

I tried 185kg not long after that lift but failed, I should have just tried it before I did the 180. Either way it was my best deadlift.

Great stuff, man! Awesome numbers and, of course, an outstanding physique! I really hope to set up something similar here in Lithuania one day (we've got some vegans, but none of them are remotely interested in lifting weights).

 

More pictures and videos are mandatory in future, btw!

Thanks heaps mate, I'll get some more pics and videos and post them up soon.

You never know, some other weightlifters may want to become vegans after they see you lift.

That would be great mate, keep me posted.

Thanks for the kind words guys, the guys have done a great job organising the group and it's good to finally be part of it.

Looking great!

Excellent rear double bi and side tricep pose.

Looking very good mate.

If you can, try and not curl your arms so much on the front double bicep and try and lift your chest up a little without breathing in and puffing it out. You may need to flex your lats a little more and try lift our shoulders a little.

It's very hard to explain in words so see i you can get someone to have a look at it and try to make some little adjustments.

You have a lot of good muscle, it's just all about showing it off the best way to highlight all of it.

Yeah he did a 232.5kg deadlift, it looked like he could have gone higher if he just went for it.

Massive guy and very humble too.

I think it is going to be a very positive experience training with them.

You and I will have to have a workout sometime, whenever either of us travel interstate

I just recently joined a vegan powerlifting crew and we filmed some of our lifts.

There are a some very strong lifters in the group and I think I will have my work cut out to get my lifts back up to challenge them.

I've posted the link to my lifts, I did a pb on the deadlift but my squat and bench are a bit down at the moment- I'll get them back up again soon.

http://www.veganstrength.org/profiles/joel-kirkilis/

I usually refer to them as rack pullups.

EIther get someone knowledgable to look at your form or there are some videos on youtube which you may find helpful.

For what it's worth, I have never really found them to be beneficial, I think regular pullups and bentover rows are more effective

awesome physique!

You're not too shabby yourself!

FINALLY Giacomo! I love the profile section every day more and more! The double bicep pic is SCARY!

The symmetry and size of his legs is very impressive, awesome for a raw foodist even more so as it isn't as common in bodybuilding

I estimate I spend about $450-$500 per month, including supplements. I try and buy a lot of organic and now that it's summer I seem to be eating a lot of berries, which are quite expensive.

I think it is worth spending a little extra on good quality foods, especially as we spend a lot of time and energy trying to perfect our bodies

When I'm in the last 4 weeks I cut out all my supplements, except for aminos and creatine, which I use until the last week before removing.

I just try and use the plainest, highest protein foods, like plain tofu and tempeh for my protein sources, which can be a bit boring and not the most nutritious way to go but at that point of time it's not about health as much as it's about getting lean.

I am not really a bar person, although I like to have some greens bars in the off season.

The reason I keep the aminos (it's plain essential aminos) and creatine in is because I still try and train heavy and keeping as much size as possible can make the difference on stage.

I only take them in small amounts but I still keep them in till I start depleting.

I think try and use wholefoods, like tofu, tempeh and possibly seitan if you don't have an intolerance and base your diet around them.

Hey Joel. Glad youre here! What did you place in that show(pic on avatar)?

Thanks mate!

My avatar pic was from the 2006 INBA state championships.

I placed second in that show.

If you can stomach it, have a serve or half a serve of the rice protein pre workout with your juice and creatine.

I used to just train on some aminos and creatine when i trained in the morning and it was fine.

I think it is important to get some sort of protein into your system before working out, especially as you have not eaten since the previous night.

The small bit of rice protein shouldn't be hard to get down, as you are already drinking juice

Joelk, hope you get it soon mate and I hear that cheat meal in your voice like you know exactly what i'm talking about lol. I've been salivating all day watching RC pound food he's non stop while i'm playing the more conservative approach and cutting down earlier.

It's all worth it, no matter how hard it feels, when you get into that shape and know you're the best you can be. Then you can cheat all you like after that!!

Shouldn't be long now till I get my protein

It's just a vegan wheat protein powder...

Nah, no wheat. Pea, Rice and Artichoke powder.

ahh i see, i thought it was a N.O booster.

Ha ha! Sounds like it should be

Wayoo, Giacomo (Lean and Green) has been added to the profiles, and Rob's profile has been updated

 

Awesome physique Giacomo, your legs look great, great symmetry too.

What else is there to say about Robert.... Keep up the great work mate!

By the way Giacomo, I couldn't help but notice the Nautilus pullover machine in the photo you are barbell curling. You're lucky to have one at your gym, I think they're pretty rare now and nothing else compares to it