joelk

Yeah me too, I hope I do well. I'm going to stop training legs on the weekend to give myself a week rest. I trained them about 4 days before my comp last year and they were still too smooth, so hopefully they will look leaner with the extra rest. Had an upper body session yesterday. Speed bench press - Bar x 12 60kg x 6 90kg x 3 x 6 sets 115kg x 2 Dumbell bench press - 40kg x 5 x 3 sets Lateral raises - 17.5kg x 5 x 5 sets Bentover lateral raise - 15kg x 8 x 3 sets Dumbell curls - 17.5kg x 5 x 5 sets Dumbell skullcrushers - 15kg x 10 x 6 sets Diet Meal 1 - Sunwarrior and almonds Meal 2 - Tofu, spinach, olive oil Meal 3 - Aminos, spirulina, chia seeds Meal 4 - Tofu, broccoli, mushrooms, olive oil Meal 5 - Aminos, creatine, carnitine, espresso Meal 6 - Tofu, spinach, avocado Meal 7 - Aminos, spirulina

Congratulations Robert! I'll definitely be getting one

Haha, thanks mate! I've never tried the blueberry one before, just the peanut butter one which is nice. Trained legs and back yesterday, I tried to go for a max on the deadlift. Deadlifts - 60kg x 8 100kg x 3 140kg x 3 180kg x 1 180kg x 1 - Did a second single because I didn't lock out the first properly. Lunges - 80kg x 5 x 5 sets Bentover rows on box - 80kg x 6 x 4 sets Close grip chinups - 6 x 4 sets Trunk twists - 10 x 3 sets One leg calf raises - 10kg x 12 x 5 sets Diet is still going ok, I'm going to have one more small refeed over the weekend and then get back to the depletion type of diet for the show. I'm not going to carb up or anything before the show next week because I have a few shows in a row and want to peak for the one on the 10th October. Meal 1 - Protein cookie (Have taken out the chocolate coconut butter to lower calories, just using Sunwarrior, flax meal, almond butter and walnuts - doesn't bind very well) Meal 2 - Tofu, broccoli, olive oil Meal 3 - Seaweed salad with tempeh and avocado Meal 4 - Vega shake Meal 5 - Aminos, creatine, carnitine, espresso Meal 6 - Sunwarrior and walnuts mixed into custard Meal 7 - Tofu, broccoli, avocado

I've read that the effective doses of Vanadyl sulfate are also bordering on the dose which is considered toxic. I have tried it in the past, up to high doses of 70mg per day and found it helped with pumps when training but nothing worth really justifying it's continual use, especially with the suspected side effects.

Yeah I love them. I generally buy some which have been dehydrated too but figured if I just soak them and add the salt they taste much the same. Thank you Had a pretty good workout on the weekend, had a small refeed and ate a couple of Clif bars and had some juice which I don't normally have and I think it helped my workout. Floor press - 40kg x 8 80kg x 4 100kg x 3 120kg x 3 130kg x 1 Incline bench - 90kg x 5 x 3 sets Military press - 70kg x 3 x 5 sets Throatcrushers - 60kg x 5 x 3 sets Barbell curls - 45kg x 6 x 3 sets Skullcrushers - 45kg x 8 x 3 sets

That's heavy mate! Good looking program you have planned out

Thank you!! Yeah that wasn't much of a workout...

Is your chest sore now? Negatives always make me suffer for days after

Hope you can get back to squatting soon mate, you were getting real strong on them

Man, your legs are more seperated than mine haha!! Looking good mate, quite symmetrical

Thank you everyone I seem to keep getting behind on updating my workouts, I haven't lifted weights for a couple of days and have just been doing a fair bit of aerobic work. Four days a week of weights is about as much as I can handle at the moment, I seem to be pulling up very sore after each workout. My last session was a lighter leg and back workout. Box squats - 60kg x 6 80kg x 3 110kg x 2 x 8 sets 150kg x 1 Kneeling squats - 110kg x 5 x 5 sets Sumo deadlifts - 110kg x 5 x 3 sets Pullups - 6 x 6 - Did one pretty poor muscleup - I'll get there again one day... Trunk twists - 10 x 3 sets Barbell calf raise - 70kg x 12 x 3 sets My diet has been going well although this week I feel like my condition hasn't improved as much as I would have liked. I'm having a small refeed this weekend and hopefully that will help get the metabolism going again. I'm looking forward to having a couple of Clif bars which I got when my Vega order finally came yesterday Meal 1 - Nitrofusion, soaked walnuts (I soak them overnight and them add crystal salt to them) - mixed into a custard consistency. Meal 2 - Seaweed salad with tempeh and avocado Meal 3 - Vega shake Meal 4 - Tempeh, spinach, macadamia oil Meal 5 - Same as meal 1 Had one less meal because I wasn't lifting weights, wasn't all that hungry anyway.

Yeah I can't wait to try it too. Looks like all my Vega orders are sitting in customs at the moment...

I like to use parts of it now and then, I was doing some of that stuff long before I heard of 'Crossfit' but then again, my training is very eclectic so I'll do it for a little while before I get bored and go back to something else. I find it good when dieting, it gets the cardio and weights out of the way at the same time.

That sounds delicious

At least the dumbells came in handy!

Thanks mate Haha, thank you! I'm from the southern part of Australia, we don't get enough sun to get much of a tan. My Polish background probably doesn't help either I have been feeling a lot better over the last few days, I'm just getting tired a lot quicker. Have had a couple of decent sessions in the last few days. I haven't been to the club in a while, at this stage training on my own is the best way for me. I haven't been keeping my journal updated recently but here are my last few workouts Speed bench press - Bar x 12 40kg x 6 80kg + 2 minibands x 3 x 6 sets 100kg + bands x 2 110kg + bands x 1 Dumbell bench - 37.5kg x 5 x 5 sets Hang cleans - 70kg x 3 x 5 sets Bentover lateral raise - 15kg x 8 x 3 sets Dumbell curls - 18kg x 6 x 4 sets Dumbell skullcrushers - 20kg x 10 x 6 sets Squats - Bar x 15 60kg x 6 100kg x 3 140kg x 3 160kg x 1 170kg x 1 - Didn't feel too bad going that heavy Glute/ham raises - 5 x 5 sets Hyperextensions - 2 x 16kg kettlebells x 8 x 3 sets Bentover rows - 100kg x 6 x 4 sets Trunk twists - 10 x 3 sets Barbell calf raises - 70kg x 12 x 3 sets Bench press - 40kg x 8 80kg x 3 100kg x 3 110kg x 1 125kg x 1 Floor press - 90kg x 5 x 3 sets Military press - 70kg x 6 x 3 sets Throat crushers - 60kg x 6 x 3 sets Skullcrushers - 45kg x 6 x 3 sets Barbell curls - 45kg x 6 x 3 sets Diet has been much the same, only had a small refeed over the weekend, just sticking to tempeh, sprouts and broccoli for the most part at the moment.

Thank you Had a pretty good session yesterday, haven't been to the powerlifting club for a while because honestly I have never liked the programs there and also I'm not strong enough at the moment to justify training purely for powerlifting till after my comps. Anyway, had a lower body session yesterday. Box squats - 40kg x 8 80kg x 3 x 6 sets 120kg x 2 140kg x 1 Front squats - 90kg x 5 x 5 sets Goodmornings - 60kg x 5 x 5 sets Pullups - 6 x 6 sets Decline crunches - 10kg x 10 x 3 sets Barbell calf raise - 70kg x 12 x 3 sets Meal 1 - Sunwarrior protein, chocolate coconut butter, walnuts - mixed into custard Meal 2 - Tempeh, alfalfa sprouts, avocado Meal 3 - Nitrofusion shake Meal 4 - Tempeh, broccoli, olive oil Meal 5 - Aminos, carnitine, yerba mate Meal 6 - Same as meal 1 but added creatine Meal 7 - Lentil burger, alfalfa sprouts, spinach, avocado

Yeah, I hope it feels better soon, it always seems like you have bad luck with injury

Here a few pretty recent photos, I think I'm in need of some more sun http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4266-1.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4257-1.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4262-1.jpg

Thank you, I feel a lot better now. I haven't trained much over the last week, I did have a smallish session over the weekend before I felt too weak to train for the next few days. Can't remember exactly what I trained but here's what I remember ( I should really write it all down) Box deadlifts - 60kg x 8 100kg + band x 3 140kg + band x 3 155kg + band x 3 165kg + band x1 170kg + band x 1 Kneeling squats - 100kg x 5 x 3 sets Hyperextensions - 20kg x 8 x 3 sets One arm rows - 45kg x 6 x 4 sets Decline crunches - 10kg x 10 x 3 sets Barbell calf raise - 70kg x 15 x 3 sets It wasn't too bad a session, I just started feeling excessively fatigued by the end of it and didn't end up training again till last night which was 3 days. Had a decent session yesterday, trained chest, shoulders and triceps Banded floor press - 40kg x 6 60kg x 3 80kg x 3 90kg x 3 95kg x 1 100kg x 1 105kg x 1 110kg x 1 115kg x 1 Incline bench - 95kg x 5 x 5 sets Military press - 65kg x 5 x 3 sets Throat crushers - 60kg x 5 x 3 sets Barbell curls - 40kg x 5 x 3 sets Skullcrushers - 40kg x 8 x 3 sets.

That's hardcore right there!!

Have been feeling sick the last few days, some sort of infection in my throat or something, yesterday and today has been the worst, my voice is non existent at the moment. At least it is a good excuse to not have to talk all that much Trained last night because I haven't been keeping up with my sessions as much as I have wanted to this week, managed to get through legs, albeit very light. Speed bench press - Bar x 15 60kg x 6 90kg x 3 x 6 sets Floor press - 80kg x 5 x 3 sets Squats - 60kg x 6 100kg x 2 140kg x 3 x 3 sets Glute/ham raises - 5 x 3 sets Skullcrushers - 40kg x 8 x 3 sets Trunk twists - 10 x 3 sets Haven't had much of an appetite, it's hard to swallow any solid foods so I've been having a couple of extra shakes and making my Sunwarrior into a custard consistency and adding almond and flax seed meal into it so I get some decent calories in. Hopefully it will clear up soon, the show is only about 4 weeks away now. I'll get some pics this weekend.

Yeah I ordered some yesterday too, from some place in Canada, I can't wait to try it. It looks like a great formula.

I hate leg extensions and don't really think they are in any way beneficial. Come to think of it I don't really like any leg machines, except the sissy squat bench. That's just me though..

That's great! Not long to go now!!