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joelk

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Posts posted by joelk

  1. Yeah it was a nice little break from the diet, although far too short lived

     

    Have had a couple of pretty miserable training sessions over the last couple of days.

    Monday was a powerlifting club session but I left early as I just couldn't get into it at all.

     

    Bench press - 60kg x 8

    80kg x 5

    100kg x 3

    120kg x 4

    120kg x 4

    120kg x 3 - the coach later made me do 110kg for 6 to make up for it but I only got 4 reps.

    Dumbell bench press - 30kg x 20

    30kg x 15

    30kg x 10 - I think I aimed a bit high trying to do all 3 sets for 20 reps. Was trying to get a good feel for the movement as lately I have felt my technique become a lot more loose and inconsistent.

    Decline skullcrushers - 40kg x 8 x 3 sets

    Box squats - 110kg x 2 x 6 sets

     

    I left after that, wasn't keen to try heavy squatting, will save that for later this week.

     

    This morning (Wednesday) had a session at the garage. It was only a short session but I still ran out of fuel and felt very flat.

    Deadlifts - 60kg x 6

    100kg x 3

    140kg x 2

    180kg x 1

    160kg x 3 x 3 sets

    Clean and press - 70kg x 3 x 3 sets

    Dumbell curls - 15kg x 5 x 3 sets

     

    My eating has been very clean and consistent.

    Yesterdays meals were

    Meal 1 - Tempeh, mushrooms, broccoli, chickpea sprouts and macadamia oil

    Meal 2 - Nitrofusion and lucuma powder (only a little bit because of the sugar content)

    Meal 3 - Lentil burger, mushrooms, broccoli, chia seeds (I cooked up a lot of mixed mushrooms with some red onions and then added some broccoli to just soften a little bit)

    Meal 4 - Protein cookie

    Meal 5 - Same as meal 1.

    Had one less meal because I didn't train yesterday.

  2. Nah, it hasn't arrived yet, just finished my last tub today. I'll use Nitrofusion or Sunwarrior till the Vega comes. It is a real pain ordering stuff online from overseas, expensive too.

    Nevermind, it should be here soon.

     

    Had a refeed day yesterday and just a light workout.

    Trained back, delts, calves and biceps

    Pullups - 6 x 3 sets

    Bentover rows - 65kg x 10 x 3 sets

    Close grip pullups - 8 x 3 sets

    Lateral raises - 12kg kettlebell x 10 x 3 sets

    Bentover lateral raise - 15kg x 10 x 3 sets

    Barbell curls - 40kg x 6 x 3 sets

    Barbell calf raises - 65kg x 15 x 3 sets

     

    My meals weren't all that structured but I ate enough without going overboard, hopefully it will help my strength for a couple of days, it has already made me feel hungry today.

    Basically just ate a loaf of rye and fruit bread with raw brazil nut butter, some beans with rice and bread and some 80% cocoa chocolate. It was pretty nice but now I have to get back into it.

     

    I know I've asked this before but I forget, how far out from your show are you? Your diet always looks so great.

     

    I have my first comp in about 5 weeks and then plan on doing shows in the three weeks following. I should be in reasonable shape by the time the last couple of shows are on, the condition seems to improve after each show because of how strenuous it is on stage and having to stay on the diet.

  3. Trained at the powerlifting club, felt pretty good, although I'm already nervous about next Monday nights' squat session.

    Yesterday was light bench and squat and heavy deadlifts.

     

    Bench press - 80kg x 5 x 6 sets - I changed my grip width on each set

    Deadlifts - 100kg x 6

    150kg x 3

    172.5kg x 5 x 3 sets - that is probably the best I have ever deadlifted in terms of repetitions with that weight.

    Incline bench - 80kg x 6 x 3 sets

    Overhead dumbell extensions - 15kg x 8 x 3 sets

    Squats - 80kg x 5

    85kg x 5 x 3 sets

    Glute/ham raises - 6 x 3 sets - tried one more set with a harder adjustment on the machine but only got 4 reps

    Trunk twists - 10 x 6 sets

     

    Diet

    Meal 1 - Lentil burger, soy, chickpea and alfalfa sprouts, spinach, chia seeds

    Meal 2 - Protein cookie

    Meal 3 - Tempeh, mixed sprouts, broccoli, chia seeds

    Meal 4 - Vega shake

    Meal 5 - Aminos, creatine, glutamine during training

    Meal 6 - Vegan schnitzel, spinach, macadamia oil

  4. Yeah it is not making me the most energetic person at the moment. Atleast I'm starting to look pretty good - pictures will be coming soon, I just have to find someone to take photos of me and have my camera handy!

     

    Trained last night at the garage gym but have just got a membership at another gym too, they have kettlebells and some good powerlifting stuff, I'll be able to go there on my nights off the powerlifting club.

    Anyway, had a back, shoulders and biceps workout. I'm starting to work my own stuff into the powerlifting club routines, hopefully the combination will get me a lot stronger.

     

    Bentover rows - 60kg x 8

    105kg x 5 x 3 sets

    T-bar corner rows (just used a barbell with weights on one end and a v handle) - 80kg x 10 x 2 sets

    Military press - 70kg x 3 x 3 sets

    Lateral raise - 10 x 2 sets with miniband

    Curls - 5 x 3 sets with 2 minibands

     

    Diet

    Meal 1 - Protein cookie/bar

    Meal 2 - Lentil with chia seeds and alfalfa sprouts

    Meal 3 - Vega shake - nearly out, hoping my U.S. order will arrive soon

    Meal 4 - Aminos, carnitine, yerba mate, tribulus tablets

    Meal 5 - Nitrofusion shake, creatine and spirulina

    Meal 6 - Tempeh, shiitake mushrooms, broccoli, walnuts

  5. Didn't make it to the powerlifting club yesterday so I trained at the garage gym again.

    The session was heavy bench press and squats.

     

    Bench press - 40kg x 8

    80kg x 6

    115kg x 5 x 3 sets - Didn't feel too bad really, it was much easier than the 6 x 3 program I was doing.

    Floor press - 95kg x 3 x 3 sets

    Squats - 60kg x 6

    100kg x 3

    140kg x 1

    170kg x 1

    160kg x 2 x 3 sets

    Lunges - 80kg x 5 x 3 sets

    Skullcrushers - 40kg x 8 x 3 sets

     

    I think my strength is dropping too much for me to try and do both the powerlifting and bodybuilding comps, I'm still trying to train heavy but the weights' are much more of a struggle and I'm not recovering as quickly.

    Cardio yesterday was just skipping 10 sets of 100 skips.

  6. Haven't had a chance to get any progress pics yet, I will in the next couple of days.

    Just had a small workout yesterday.

    3 cycles of the following

    Sumo Deadlifts - 140kg x 5

    Pullups - x 5

    Wide grip upright rows - 70kg x 5

    Dips - x 5

     

    Decline crunches - 10kg x 15

    Barbell calf raises - 70kg x 15

    Leg raises - x 15

     

    Diet is going well, am down to 83-84kg and aren't suffering too much.

     

    Meal 1 - Protein cookie/bar

    Meal 2 - Spirulina, amino acids, Nitrofusion

    Meal 3 - Lentil burger, alfalfa sprouts, chia seeds, spinach

    Meal 4 - Tempeh, spinach, avocado

    Meal 5 - Amino acids, Yerba mate

    Meal 6 - Vega shake, chia seeds, creatine

    Meal 7 - Lentil burger, spinach, avocado

  7. I didn't have time to fit in a session at the club last night, so ended up training at a different gym.

    Yesterday was heavy deadlifts and everything else was lighter.

    Bench press - 60kg x 8

    100kg x 5

    110kg x 3 x 6 sets

    Pullups - 6 x 3 sets

    Deadlifts - 60kg x 6

    100kg x 3

    140kg x 3

    180kg x 1 x 3 sets

    Box squats (low box) - 100kg x 2 x 10 sets - wasn't meant as a speed workout, the weight was pretty heavy anyway

    Dumbell skullcrushers - 25kg x 6 x 3 sets

    Kettlebell curls - 16kg x 6 x 3 sets

    Trunk twists - 10 x 3 sets

  8. "Bodybuilding" session at the garage gym last night, starting to really get into the dieting now, as strange as it may sound, I guess the more results I get the more motivating it is.

    Basically a whole body workout, minus chest because I will train for the bench press again in a couple of days.

     

    High pulls - 85kg x 5 x 3 sets

    Pullups - 5 x 3 sets

    Lateral raise - 15kg x 5 x 3 sets

    Close grip floor press - 90kg x 5 x 3 sets

    Did all four exercises back to back with a minute rest between rounds

     

    Dumbell front raises - 15kg x 5 x 3 sets

    Box squats - 110kg x 5 x 3 sets

    Bentover rows - 90kg x 5 x 3 sets

    Dumbell curls - 15kg x 5 x 3 sets

    Floor skullcrushers - 40kg x 5 x 3 sets

    Again all back to back with 1 minute rest

     

    Decline crunches - 12 x 3 sets

    Barbell calf raises - 70kg x 15 x 3 sets

    Leg raises - 12 x 3 sets

    1 min rest between rounds

     

    Diet

    Meal 1 - Sunwarrior custard with walnuts

    Meal 2 - Tempeh and tvp mince with silverbeet, alfalfa sprouts and broccoli

    Meal 3 - Vega shake with chia seeds

    Meal 4 - Amino acids, carnitine

    Meal 5 - Amino acids, glutamine powder, spirulina

    Meal 6 - Lentil burger, hummus, spinach, small bowl of cherries

  9. Trained at the powerlifting club last night, final week of the bench press intensity program, I have found my bench press getting steadily weaker with this routine, although speaking to a couple of guys who have used it before, it is normal to lose strength because of the high volume.

    My squats were a bit down last night too, it feels a bit repetitive doing the same stuff every week, I am thinking of using more of my programs at the club and just not letting the coach find out too much.

     

    Bench press - 50kg x 8

    90kg x 3

    Started at 125kg but only got a double, went back to 123.5kg and had a couple of good sets but ended up going down to 120kg (which I still only got 2 reps) by the last set because I could only get doubles at 123.5.

    Board press - 105kg x 5

    110kg x 4 - failed on the 5th

    I think I went back to 105 and got 4 reps

    Dumbell shoulder press - 35kg x 6 x 3 sets - seemed pretty easy compared to the benching

    Deadlifts - 80kg x 6 x 3 sets

    Squats - 60kg x 6

    90kg x 6

    120kg x 3

    145kg x 6 x 2 sets

    145kg x 3 - failed to get anywhere near the fourth rep

     

    Felt better than the previous week, the diet seems ok till about mid week then my energy levels drop right down till I eat up a bit on the weekend. Seems to be working, I'll get some more pics soon.

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