joelk

Yeah there's a little bit of caffeine in it, it's enough for a bit of an energy rush but not like I get when I have coffee, which is probably a good thing. The chocolate turns out just like dark chocolate, same consistency even with the protein powder in it. The fat content is pretty high but I keep sugars down in my diet so there are just fuel for me. I had a couple of sessions over the weekend, still on my week of fives. Saturday - Military press day. Presses - Bar x 10 40kg x 6 65kg x 5 70kg x 5 72.5kg x 5 Dumbell bench press - 35kg x 3 x 6 sets Dips - 20kg (held dumbell between ankles) x 6 x 4 sets Skullcrushers - 45kg x 6 x 4 sets Trunk twists - 10 x 3 sets Sunday - Squat day Squats - Bar x 10 60kg x 6 100kg x 3 125kg x 5 130kg x 5 135kg x 5 Deadlifts - 100kg + 2 bands x 2 x 6 sets Split squats - 60kg x 6 x 4 sets Pullups - 6 x 6 sets Barbell curls - 45kg x 6 x 4 sets

It's pretty good, I generally drink it during my workout and seems to keep my energy levels up without the need to use caffeine in any great quantity. It will be something I keep using I think. Had a deadlift workout yesterday. It's just sets of 5 for this week so I guess it's a good way to ease back into proper training. Deadlift - 60kg x 10 100kg x 5 135kg x 5 145kg x 5 155kg x 5 Single leg squats - 3 x 3 sets - just onto a low box Glute/ham raise - 5 x 3 sets Bentover row - 90kg x 10 x 3 sets One arm chins - 6 x 4 sets

The chocolate is great. I'll post some photos up in the next day or two. Thanks mate, I think that is what has helped me get in good shape. I seem to recover pretty well from doing a fair bit of exercise so I think it helps. I had a workout this morning, chest, shoulders, triceps and abs. Have started a 5/3/1 program, I think looks like a pretty simple routine to follow, it should help boost my strength now that I feel ready to train 100% Bench press - Bar x 12 60kg x 6 95kg x 5 100kg x 5 105kg x 5 Incline dumbell - 40kg x 8 x 3 sets Lateral raises - 17.5kg x 8 x 3 sets Dumbell skullcrushers - 20kg x 10 x 3 sets Trunk twists - 10 x 3 sets My diet has been pretty good, I have had a few things though over the last few days because of World Vegan Day and stuff. There were a lot of good things to eat there/

Hahaha!!!

I think just keeping calories up and getting enough fats in will help keep more muscle tissue.

Thank you MaryStella! Yeah I'm glad it's all finished for now. Don't know if I will look at competing again but I'll never say never. Had a workout yesterday, trained legs and back. I'm still trying to write up a new program which will be a 3 day split but for now I'm using a 2 day split based around low volume, higher intensity stuff. The type of training I have generally used to get my best results. Deadlifts - 60kg x 8 100kg x 4 140kg x 3 160kg x 2 190kg x 1 - Felt pretty good. I cheated a bit by using wrist straps, the weather is getting warmer now and I couldn't get a good grip using the regular over/under grip. Think I better start using chalk again. Front squats - 60kg x 6 110kg x 6 Glute/ham raises - 6 x 2 sets - Haven't done them in a while, they didn't seem this hard the last time I did them. One arm chinups/pullups superset - 6 x 2 sets Dumbell calf raise - 25kg x 12 x 2 sets Diet is good, more relaxed but pretty clean. I've been making my own raw dark chocolate which is a good snack and a change from the cookies I was making for my pre contest diet. The ingredients are raw cocoa butter, sunwarrior protein, crushed flax seeds, agave nectar, raw almonds and chocolate coconut butter. It's just a matter of slowly melting the cocoa butter and mixing all the ingredients through before putting in the fridge for a bit. Kind of like high protein chocolate. My meals have basically been the same over the last week. Meal 1 - Protein drink - Vega, cocoa powder, flax seeds, maca powder Meal 2 - Lentil burger or tempeh, broccoli, sunflower seeds Meal 3 - Dark chocolate, 50g of pistachios Meal 4 - Vega sport, aminos, creatine - I drink it on non workout days too Meal 5 - Lentil burger, broccoli, spinach, chia seeds Meal 6 - Almonds, walnuts, goji berries and raisins Every few days I might have some wraps or wholemeal spaghetti with Parmazano vegan cheese but for the most part I eat the same. I don't want to put on too much weight, I feel more comfortable around the low 80kg mark. I have just received my comp photos in the post so I'll post some up when I get a chance.

Yesterday was my first session since the comps finished. I ended up having about 9 days off. I didn't end up doing the third comp, just missed out on making weight. I'm glad the dieting is all finished, now I can work back up to training more heavy. Trained chest, shoulders, arms and abs - might go back to a 3 day split, I like that I won't have so many exercises each workout. Bench press - Bar x 15 60kg x 8 80kg x 4 100kg x 2 120kg x 1 125kg x 1 130kg x fail - I paused on all the reps for the heavier sets Incline dumbell press - 35kg x 8 50kg x 4 Military press - 70kg x 5 x 2 sets Barbell curls - 45kg x 6 50kg x 4 Closegrip bench press - 80kg x 6 Skullcrushers - 40kg x 8 45kg x 6 Trunk twists - 10 x 2 sets I haven't been eating all that much extra since the comps, I have had some pizza and stuff but have mostly just dropped some of the fats in my diet and adding in some more legumes and fruit.

Thank you for the kind words, I appreciate it all. I've still got about 2kg to lose this week to try and make the 78kg weight class for Saturday. I managed to get in at just on 80kg for the show last week but it was a struggle. My diet this week is very plain and my calories are pretty low. I had some pasta on Saturday night after the show but have since followed basically the same meals each day. Meal 1 - Sunwarrior (2 scoops), raw cocoa powder (1 tablespoon), coconut butter (10g) Meal 2 - 100g tofu, 2 cups broccoli Meal 3 - Sunwarrior (1 scoop) Meal 4 - Same as meal 2 Meal 5 - Aminos during training Meal 6 - 1/2 avocado, sunflower and pumpkin seeds, spinach I'm not adding any seasoning to my foods now, just a little bit of olive oil to the tofu. Supplements are the protein and aminos, vitamin C, 7-keto powder, Tribulus tablets and I'll start on the potassium tablets later in the week when I start the herbal diuretics. I am drinking about 4 litres of water or green tea a day now and will cut it out later in the week and just drink dandelion root tea and sip on a little bit of water. Training is just brief sessions because I'm trying to do about and hour to an hour and a half of walking or cycling a day now. I'm still trying to train heavy but it's a struggle now. Had my last leg session on sunday 11/10 Sumo deadlifts - 60kg x 6 100kg x 3 140kg x 3 180kg x 1 Front squats - 100kg x 6 x 4 sets Split squats - 60kg x 6 x 2 sets One arm chins - 6 x 4 sets Narrow grip pullups - 6 x 2 sets Decline situps - 10kg x 10 x 4 sets Trained chest and arms yesterday 3 trisets - Pin press - 90kg x 5 Incline bench press - 80kg x 5 Dips - x 5 2 rounds - Seated dumbell curls - 20kg x 6 Dumbell skullcrushers - 20kg x 8 Close grip chins - x 6 Dumbell extensions - 15kg x 10 Have a couple more sessions this week and will stop on Wednesday.

I love the stuff, one of the best protein powders I have used. I have never tried the natural flavour but really like the taste of both the choc and vanilla flavours. Generally I mix in some raw cocoa powder and coconut butter and make a smoothie "meal".

I'm pretty happy because I finally won a show!! I placed first in the under 80kg category at the ANB Victorian championships yesterday. It is a relief because I have been doing this for a while now and always seem to get second and third placings so I'm happy it all came together nicely on the day. I'll have some more pics in the next few days, didn't have my camera with me so I have to wait for the official photos to come out. I am thinking of doing the nationals in a couple of weeks, if I keep dieting I should get my legs more dialed in, as they are still not as lean as I would like them to be. Today is going to be a leg and back session, my last leg session before next weeks' IFBB/NPFC show where Ronnie Coleman is guest posing - it should be interesting as I've never competed in that federation before.

I had my comp yesterday but have fallen behind with updating my training again - I don't really write it down anymore, so this is the only place I can keep a track of what I've been doing. Wednesday (I think it was the 7th) Back, shoulders and abs Pullups - 6 x 6 Close grip chins - 4 x 6 Bentover rows - 100kg x 6 x 4 sets Military press - 70kg x 6 x 4 sets Trunk twists - 10 x 4 sets Thursday 8/10 Chest, shoulders and arms Incline bench - 60kg x 6 100kg x 3 x 3 sets Dumbell bench - 45kg x 5 x 3 sets Bentover lateral raise - 12kg x 10 x 3 sets Skullcrushers - 50kg x 6 x 4 sets Dumbell curls - 22.5kg x 6 x 4 sets Dumbell skullcrushers - 22.5kg x 8 x 3 sets

Hahaha! Thank you Vegan Joe Yeah Pat it will be good to get back to MVS again. Had a session last night, for some reason I haven't had as much motivation this week. I think I'm due for a break from training as soon as my comps are up. I've just got a couple more workouts for the week before I start tanning and stuff again. Back and shoulders Deadlifts - 60kg x 6 100kg x 3 140kg x 3 160kg x 1 180kg x 1 - Didn't feel too hard, I think I'm starting to get comfortable lifting this amount of weight. I should be able to go for a pb in a little while. Reverse grip bentover row - 100kg x 6 x 4 sets Rope climbs - 2 sets - I don't get to use these much because the rope is in the boxing area of the gym and there are always people hanging around in there. It's fun when I get to use it. Dumbell presses - 35kg x 6 x 4 sets Rollouts - 10 x 3 sets Just a couple more upper body workouts for this week tonight and tomorrow. Diet has been the same, I'll get rid of the salt by Friday and might try and carb up this time, depending on how I look and feel.

That sounds awesome

Thank you Robert, I appreciate it. Thanks mate! I appreciate the compliment. I placed third out of nine, my legs were too soft and I need to make my posing more polished for the next comp in a week. You should just go for first next year! I've had a couple of workouts in the last couple of days. Thursday 1-10 Chest, shoulders and arms Floor press - 60kg x 6 100kg x 3 120kg x 3 125kg x 1 130kg x 1 132.5kg x 1 Dumbell bench press - 45kg x 5 x 3 sets Military press - 70kg x 5 x 3 sets Skullcrushers - 45kg x 8 x 3 sets Barbell curls - 45kg x 6 x 4 sets Dumbell skullcrushers - 27kg x 6 x 3 sets Friday 2-10 Legs, back and abs Box squats - 60kg x 6 110kg + 2 chains and 2 bands x 2 x 6 sets 140kg + chains and bands x 2 170kg + chains and bands x 1 Split squats - 60kg x 5 x 3 sets Pullups - 6 x 6 Barbell calf raises - 60kg x 15 x 3 sets Trunk twists - 10 x 3 sets Diet has been good, I still need to lose a couple of kilos to get into the weight class, sitting at about 81-82kg at the moment. Meal 1 - Protein drink (Sunwarrior, raw cocoa powder, cocoa beans, coconut butter and flax seeds) Meal 2 - Tofu and broccoli Meal 3 - Same as meal 2 Meal 4 - Protein drink (same as the other one but added some ground coffee to it) Meal 5 - Aminos, creatine, spirulina Meal 6 - Tofu and broccoli

Thank you so much for all the kind words!! Robert, I don't think I'm up at Jimi's level yet but I take that as a massive compliment and appreciate that greatly. Haha... I was hoping you wouldn't notice... or mind! Here are a few more, thanks to Noah from Uproar (and MVS) for taking the time to come and watch and take these photos. I'll have quite a few more over the next couple of weeks as I do the other shows. http://i664.photobucket.com/albums/vv3/Kirk1000/bIMG_8445.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/bIMG_8474copy.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/bIMG_8654copy.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/bIMG_8660copy.jpg

I'm glad you're feeling better

I'll post some more up after I upload them from my camera. I was pretty happy with how it all turned out and I think I'm on progress for the show in a couple of weeks which I'm aiming for. Got back to training yesterday, trained legs and back. I plan to stop training legs later this week to give myself more than a weeks rest. Squats - Bar x 15 60kg x 8 100kg x 3 140kg x 3 160kg x 1 Seated goodmornings - 60kg x 5 x 3 sets Pullups - 6 x 4 sets Front squats - 100kg x 5 x 3 sets Trunk twists - 10 x 3 sets After eating pizza, bread and dark chocolate on Sunday after the comp I have got back into dieting again, I still need to lose about 3kg to make the 78kg I need to be for my weight class. Meal 1 - Sunwarrior shake with 1tsp raw cocoa powder and 20g crushed flax seeds. I'm glad I got some more Sunwarrior because the Nitrofusion has too much sodium for this close to the show. Meal 2 - 150g tofu, broccoli and celery, olive oil Meal 3 - Same as meal 2 Meal 4 - Protein shake (1 scoop Sunwarrior, 1 scoop Vega), espresso Meal 5 - Aminos, spirulina, creatine Meal 6 - Sunwarrior and almond spread Meal 7 - Tofu, broccoli, hummus

http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4355.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4352.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4351-1.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4356.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4350.jpg

Yeah, you're probably right about Wolf. I just thought he got screwed, especially when there were guys like Victor, who really weren't in shape and got great callouts.

I honestly feel for Wolf, he looked sick and was really not in shape. Congratulations to Jay and Branch for their great results

Thank you MaryStella! Yeah quinoa is a bit unique like that. Thanks guys!! I have just got home from the comp. I came third which I'm pretty happy about. It was a pretty good lineup and I feel confident now going into the next couple of shows with some momentum. I'll post up some pics soon, I'm just going to enjoy my one night when I can eat up a little. Thanks everyone for being so supportive, I'm really glad to be here. Time to go eat some dark chocolate and hummus with bread and not just broccoli!!

My last workout was just a little bit of shoulders, back, biceps, calves and abs. Pullups - 6 x 6 sets One arm rows - 45kg x 6 x 4 sets Clean and press - 70kg x 3 x 6 sets Dumbell curls - 17.5kg x 5 x 5 sets Rollouts - 10 x 4 sets Barbell calf raise - 70kg x 12 x 4 sets Diet has been the same for most of the week, 4 meals of plain organic hard tofu, cut into very thin slices and fried in a tiny bit of coconut oil. I was adding crystal salt but as of yesterday and today I'm only seasoning with pepper. I have been eating it with steamed broccoli, which I've also been adding pepper to. My water has been about 4-5 litres per day, I've also been drinking about a litre of green tea. I won't reduce my fluids until about 12 hours before I go on stage. Here are a couple of pictures from about a week ago. I've shaved and started tanning now, so I look a lot better. I'll have plenty more photos after this weekend. http://i664.photobucket.com/albums/vv3/Kirk1000/132.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/131.jpg

Yeah I cut the shakes out mostly as a way of reducing calories and because I'm pretty hungry most of the time, eating tofu and broccoli helps me enjoy what calories I'm having a little bit more. I cut out all my grains and things, like the quinoa, mostly because I find I react better to just fibrous vegetable based carbohydrates at this time when I need to make sure I'm not holding much fluid. I don't have the luxury of any diuretics and also I don't want to run the risk of potential bloating. At this point, the whole last week of preparation has just been tofu, broccoli and walnuts. I'm not going to do any carb ups or crazy water reductions or anything, I've tried risks like that in the past and it has never paid off. I would rather come in a bit flatter than carb up and get bloated or hold excess water. I had my last workouts earlier this week Chest, triceps, abs Speed bench - 60kg x 6 90kg x 3 x 6 sets 120kg x 2 - felt pretty good, I'm looking forward to getting back to powerlifting after all this finishes Dumbell bench press - 42.5kg x 5 x 3 sets Throatcrushers - 50kg x 6 x 4 sets Skullcrushers - 40kg x 6 x 4 sets Trunk twists - 10 x 3 sets

I sometimes take the CNP Tribulus which is vegan friendly. I agree with what has been said already, rest and good diet is much more effective

Yeah, I'm starting to enjoy it a bit more now. I've always had better results training this way, I didn't ever get much out of the typical bodybuilding 'pump' style training. Once again I've fallen behind in keeping my journal updated but my memory isn't too bad so these are my last few workouts. Last Friday, Back and legs. Deadlifts - 60kg x 6 100kg x 3 140kg x 3 180kg x 1 Lunges - 80kg x 5 x 5 sets Close grip pullups - 5 x 5 sets Bentover rows on box - 80kg x 6 x 4 sets Trunk twists - 10 x 3 sets Barbell calf raises - 70kg x 12 x 5 sets Saturday, Chest, shoulders and arms Bench press - 60kg x 8 100kg x 3 120kg x 3 130kg x 1 - was pretty happy with that Incline dumbell bench - 40kg x 5 x 3 sets Dumbell shoulder press (no back support) - 25kg x 5 x 3 sets Throatcrushers - 45kg x 6 x 4 sets Barbell curls - 40kg x 6 x 4 sets Skullcrushers - 40kg x 6 x 4 sets Yesterday (Monday) legs and back Sumo deadlifts - 60kg x 6 100kg x 3 140kg x 3 180kg x 1 195kg x 1 - it was a pb for sumo deadlifts, I might use that for my competition deadlifting from now on Front squats - 100kg x 3 x 6 sets 130kg x 1 Bentover rows - 100kg x 6 x 4 sets Trunk twists - 10 x 3 sets I was happy with yesterday's workout, my numbers are still ok considering I feel under the weather for the most part. It should put me in good shape for the powerlifting stuff down the track. I took a few photos yesterday and will post them when I get a chance. Diet is still going ok, have cut out most of my shakes and am just eating tofu, broccoli and olive oil or avocado 4 times a day and just some aminos on top of that. I should look ok for the practice comp on Sunday.