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Posts posted by joelk
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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.
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You're getting massive mate!
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"Death by Situps"
Sounds like a great name for a band... or something more sadistic
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Sorry to hear about your injury. Hope it gets better soon and you won't need the antibiotics.
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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
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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
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(I've tried spirulina for a few weeks before and I felt my body rejecting it)
That would probably be the initial detoxifying effect it has. The symptoms disappear after using it for a little while
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85 felt too heavy for another two sets of 5.. maybe I should have a light bench/heavy squat day and a heavy bench/light squat day instead of trying to go all out on everything all the time... pretty happy with tonight though
That's a pretty good idea, you'll be able to keep the intensity higher
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Congratulations mate, awesome looking photos.
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That's some serious looking training
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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.
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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
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That was pretty funny, the woman struggled to keep a straight face
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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
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Yeah, I reckon a bit of muscle on a woman is sexy, nothing over the top but with the feminine shape still there is nice
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I'm sure pea protein in bulk isn't very expensive, I guess the flavour might just be an issue for you if you didn't like the hemp protein.
Of the other things you mentioned, i only think creatine monohydrate would be very beneficial for you at the moment. Keep it simple and you will get better results
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Crossfit Endurance Drills - brennan and amanda just took the endurance running certification from cross fit. we worked on the drills they learned. awesome time. was totally amazed. if you a runner and want to get faster and prevent injury I recommend taking the crossfit endurance class. better form breeds better results.
Sounds good, the last sentence is very true
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Good info, thanks for posting mate
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I just think she's hot...
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"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
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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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I think they're pretty good, I've been using them for ages now. I just get the black and white mix.
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I'm pretty sure they're still vegan, I think they use the rice derived aminos like some of the better companies use
Joel's training journal
in Online Training Journals & Blogs
Posted
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.