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joelk

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Posts posted by joelk

  1. 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

  2. how do you like the vega sport?

     

    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

  3. Yum - that chocolate sounds delicious! Can't wait to see photos!

     

    The chocolate is great. I'll post some photos up in the next day or two.

     

    I like your diet and I think it's awesome to see a big dude eating healthy. Thumbs up!

     

    Thanks mate, I think that is what has helped me get in good shape.

     

    do you feel any benefit from it?

     

    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/

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. 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

  9. 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.

  10. Wow!

     

    These are OUTSTANDING photos! So awesome man! That side chest pic is sick! You look massive out there! And of course your arms are just ridiculous.

     

    Well done man....I am seriously impressed Big Time!

     

    Keep the pics coming!

     

    Thank you Robert, I appreciate it.

     

    Wow, you look great!!!!!!!! Buddy you are past me and my physique! What placing did you get?

     

    I placed 3rd all this year and next year Im going for 2nd and 2011 im shooting for 1st.

     

    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

  11. 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.

     

    dude why are you posting pictures of your face on my body???? lol

     

    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

  12. 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

  13. phil was sick on friday but i actually don't think that wolf was sick. to be honest i guess that he overdosed something and plus that overdid it with the carb loading. he looked simply horrible, but i don't know if it was really fair to put him out of the top 15. i mean even in off season shape he looks better than guys like silvio samuel or moe el moussawi.

     

    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.

  14. Looking awesome. Thanks for taking the time to answer my diet questions. I was wondering about the quinoa because technically it isn't relly a grain but more of a seed. Pics looks really awesome. I think your going to do really well!

     

    Thank you MaryStella!

    Yeah quinoa is a bit unique like that.

     

    dude, you're an animal ... damn impressive
    Muscle-rific

     

    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!!

  15. 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

  16. 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

  17. I'm sure you will. You ate a ton of tofu lately!

     

    Yeah, I'm starting to enjoy it a bit more now.

     

    Good luck! I love how you train mostly in the strength range, but obviously do quite well for hypertrophy and bodybuilding.

     

    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.

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