joelk

Thanks mate. Hopefully your numbers will get even higher now mate. Trained at the garage gym yesterday. Upright rows - 65kg x 5 x 3 sets Pullup - 5 x 3 sets Bentover lateral raises - 15kg x 8 x 3 sets Dumbell curls - 15kg x 6 x 3 sets Did all four exercises back to back with no rest between all 3 rounds Box squats - 95kg + 2 minibands x 2 x 10 sets Reverse hyperextensions - 10 x 3 sets Decline crunches - 10 x 3 sets Diet Had a refeed day on Saturday, ate about double my normal calories and a lot more carbohydrates than normal. Felt good for yesterday's workout but was back to my strict eating again. Meal 1 - Protein bar/cookie Meal 2 - Tempeh, TVP mince, silverbeet, broccoli, macadamia oil Meal 3 - Lentil, alfalfa sprouts ( I sprouted my own for once), avocado, celery Meal 4 - Aminos, yerba mate, carnitine Meal 5 - Vega shake Meal 6 - Lentil burger, sinach, hummus, protein cookie

Thanks mate I think Wilks is coming to his senses about all of us, the improvements being made are very noticable. I'll be back there on Monday, I'm officially a member now! I trained this morning as I didn't have a chance last night. Bench press - Bar x 15 65kg x 3 x 8 sets Pullups - 3 x 8 sets - superset Deadlifts - 60kg x 6 100kg x 2 140kg x 2 180kg x 2 - felt pretty good, I might get 200 soon Upright rows - 60kg x 3 x 3 sets Skullcrushers - 40kg x 6 x 3 sets Decline crunches - 12 x 3 sets Rollouts - 6 x 3 sets Dumbell calf raise - 20kg x 10 x 3 sets

Had a better session last night, still feeling weak though, don't know if it's the dieting or if I have a bit of the flu or something, at least the headache is gone. Managed to get in my heavy squats and did a few other things. Incline bench - Bar x 15 60kg x 6 100kg x 3 x 3 sets Pullups - 8 x 3 sets - superset with the incline press Hang cleans - 65kg x 3 x 3 sets Bentover rows - 65kg x 10 x 3 sets - Superset with the cleans Squats - 60kg x 6 100kg x 3 140kg x 6 x 3 sets Barbell curls - 40kg x 6 x 3 sets Skullcrushers - 40kg x 8 x 3 sets - superset with the curls Diet Meal 1 - Vega shake Meal 2 - Lentils, silverbeet, chia seeds, walnuts Meal 3 - Tempeh, broccoli, avocado Meal 4 - Aminos, carnitine, spirulina Meal 5 - Sunwarrior shake with chia seeds Meal 6 - 2 protein bars, bowl of broccoli and silverbeet

Sounds like a good idea to have a break, hopefully your legs will be feeling better soon

Nah, the garage is good, we just got a 'powertower' to do pullups and dips on. Previously I was doing pullups on a bar attached to a chain from the ceiling - I would spin around doing my sets. Trained at the powerlifting club last night, probably did myself more harm that good as I have ended up feeling weak and have a headache - must be too much cardio or not enough sleep. Am up to 45mins a day at least with cardio now, mostly cycling and skipping. Yesterday's session was heavy benching and squats Bench press - 60kg x 6 90kg x 6 110kg x 3 125kg x 2 123.5kg x 3 125kg x 3 123.5kg x 3 123.5kg x 2 123.5kg x 2 - failed on a few of my sets Board press - 112.5kg x 4 110kg x 4 110kg x 4 - was meant to do 5 on each set Military press - 50kg x 6 60kg x 6 x 2 sets - was too tired to try a third Barbell curls - just did a couple of sets in between posing in the mirror, starting to look ok, was a little flat looking though - will have a refeed later in the week Deadlifts - 85kg x 6 x 3 sets Squats - 60kg x 6 - that was all I did, went home early and had an early night. Diet - Meal 1 - Small bowl of walnuts Meal 2 - Tempeh, silverbeet, chia seeds Meal 3 - Sunwarrior shake, phytoplankton Meal 4 - Pre workout aminos Meal 5 - Some more aminos, spirulina Meal 6 - Bowl of broccoli, spinach, silverbeet, ginger and garlic with a lot of lemon. Vega shake and some more walnuts Didn't have much appetite for most of the day. Looking forward to doing those squats tonight.

Thank you! Didn't get a chance yesterday to write down Thursday's workout, I didn't make it to the powerlifting club as I had to work back a bit - ended up training at the garage gym again, which is ok. Still did a similar program to what I would have done anyway. Bench press - 40kg x 8 80kg x 6 x 6 sets Deadlifts - 60kg x 6 100kg x 3 130kg x 3 160kg x 6 x 3 sets - that was the heaviest I have ever done with that many reps Box squats - 110kg x 2 x 10 sets Skullcrushers - 15kg plates x 10 x 3 sets - I used two plates for a change which made the movement feel a bit different but was good. Dumbell curls - 15kg x 6 x 3 sets Decline situps - 12 x 3 sets Leg raises - 12 x 3 sets

Thank you! I've taken some of your training methods anyway and plan to implement some of them over the next two months pre contest, you're the expert on this type of training I think.

Did my first circuit style training last night, am starting off pretty slowly and should be able to build up as my stamina improves. Focused mostly on back, shoulders and arms, I need to keep my chest and legs rested for the powerlifting stuff. Bentover rows - 90kg Close grip bench press - 85kg Pullups - Bodyweight Dips - Bodyweight Did 3 cycles of each of 6 reps and 1 min rest between rounds Sumo deadlifts - 145kg Close grip chins - Bodyweight High pulls - 75kg 3 cycles again of 5 reps 1 min rest between rounds Tyre hits with sledgehammer - 6 reps each arm, 3 rounds with no rest in between Barbell calf raise - 65kg x 15 x 3 sets Was pretty tired after that, it's nothing like the 10 minute rests with powerlifting. Ideally I would like to use a three day split on this and superset between opposing bodyparts, i.e. chest and back - that always worked well but I'll change things around now to see how this bodybuilding/powerlifting stuff goes together. Diet Meal 1 - Protein bar/cookie Meal 2 - Tempeh, silverbeet, chia seeds Meal 3 - Vega shake with cocoa nibs, acai berries and chia seeds Meal 4 - Pre workout aminos, carnitine Meal 5 - Sunwarrior shake with greens' powder, no creatine - will stay off it for a week or two Meal 6 - Cliff bar, tempeh, spinach, hummus, lentils

At the moment my heavy deadlifts are on my light squat day, I also have a light deadlift day and if I get the chance I use resistance bands and chains to help build up my speed on the movement. Just make sure you give yourself enough rest between squatting and deadlifting and you should be fine. Nice work candyflip!

Yeah it is an all to common occurance. Normally I'm not bothered by that stuff but today it is really annoying me, glad I haven't blown up at anyone in person and are saving my rants for the internet I'm glad to see you're back at work and also your diet is looking great

Haha.. they're very rustic looking cookies.. delicious either way though. Trained last night at the powerlifting club, first weight session in 3 days, I've just been doing some plyometrics and skipping for cardio the last few days. Heavy bench session Bench press - 60kg x 6 100kg x 3 125kg x 2 - failed on my third, am spewing because it is not really a heavy weight for me, don't think I warmed up enough for it... well that is the excuse I'm using 122.5kg x 3 x 5 sets - the last few sets were pretty good, must have been the warmup thing Board press - 110kg x 5 x 3 sets - the second set I needed a spot on the final rep, the other two sets were ok Dumbell shoulder press - 35kg x 5 x 3 sets Deadlifts - 70kg x 6 x 3 sets Squats - 60kg x 6 90kg x 3 130kg x 6 x 3 sets - felt strong Diet Meal 1 - Tempeh, silverbeet, beetroot (roasted), sprouted lentils, chia seeds Meal 2 - Lentil burger, hummus, spinach Meal 3 - Vega shake, cocoa nibs, acai berries, greens powder (Madre Labs Midori Greens - good stuff) Meal 4 - Pre workout shake, aminos, Carnitine Meal 5 - Sunwarrior, creatine, aminos Meal 6 - Same as meal 1 but without beetroot Start my version of Crossfit tonight (I refuse to truly associate with crossfit and their pro-meat cult-like stance) I have been doing my own circuit training for the last few years of competition and never even knew of Crossfit till I discovered some of the members here follow it. I think there is a lot of merit to the Crossfit style of training but don't like the immaturity and self righteous attitude of many of their disciples...

Comparing it to a meal with a similar macronutrient profile and organic ingredients I wouldn't say it's all that expensive

I forgot, I also add 1 1/2 teaspoons of cinnamon too

The recipe I use was taken from Mike Mahler and changed a bit (as I always seem to do). 2-3 scoops chocolate SunWarrior protein 25g flax meal ( I generally crush whole flax seeds) 25g almond butter 1/2 cup crushed walnuts Almond milk - enough to give it a good consistency when mixing, I have never really measured it and just add a little bit at a time. 1 tsp of spirulina powder 1 teaspoon phytoplankton powder I mix everything up before adding the walnuts. I mix the walnuts in and then refridgerate. I just make them into cookie shapes and they come out nicely

Yeah it would feel a lot better having the sling off and not feeling so restricted. I hope it heals up nice and quickly for you... if you're still going on the stationary bike now then I hope this doesn't drive you crazy waiting for it to fully recover

You're looking awesome mate, abs are rock hard

Hahaha.. I hope so.. The workouts at the powerlifting club are getting more intense now and because my calories are getting a bit lower I'm finding I'm not recovering as quickly. It may also have to do with the cardio I've started doing this week to. I generally ride to work a few days a week but now have added 30 mins of walking or stationary bike every night too. Last night was heavy deadlifting and some assistance stuff, not a bad workout. Trunk twists - 10 x 3 sets Close grip bench - 50kg x 6 80kg x 6 x 6 sets Deadlifts - 70kg x 6 105kg x 3 130kg x 6 - thought this was my working weight but misread the program 150kg x 6 x 3 sets Narrow grip pullups - 8 x 3 sets Squats - 80kg x 6 x 3 sets Glute/ham raises - 8 x 3 sets Decline situps - 10 x 3 sets Diet - have settled into my precontest diet, it doesn't look much different to what I normally eat but I have cleaned out some of the breads and processed schnitzels etc Meal 1 - Tempeh with silverbeet, tomatoes and chia seeds Meal 2 - Homemade protein bar Meal 3 - Lentils, hummus, spinach Meal 4 - Pre workout aminos, yerba mate Meal 5 - Sunwarrior, amino powder, creatine Meal 6 - Tempeh, spinach, chia seeds, alfalfa sprouts

Here are a few photos, I'm about 10 weeks out from comp. I think i should come out looking pretty good by comp time http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4215.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4213.jpg http://i664.photobucket.com/albums/vv3/Kirk1000/IMG_4216.jpg

I was speaking to the LG distibutor here in Aus and he thinks the reason LG are going to be adding in the whey protein is for taste reasons. I've never really been into the LG line of products (too many prohormone like supplements and stupid marketing) but now the one product they had which I didn't mind has been screwed up.

Great numbers there mate. Glad we don't have a pullup or barbell curl tally or I would be left far behind you!

Finished work too late yesterday to get to the powerlifting club in time, ended up training at another gym for a change. Was still able to continue my program and actually had a good session. The session was heavy bench and heavy squats. Bench press - Bar x 10 60kg x 6 100kg x 3 125kg x 3 x 4 sets 122.5kg x 3 x 2 sets Board press - 115kg x 4 x 3 sets - went heavier and used a lower block than normal Dumbell shoulder press - 36kg x 6 x 3 sets Deadlifts - 80kg x 6 x 3 sets Squats - 60kg x 6 100kg x 3 140kg x 6 x 3 sets - went heavier than program stipulated but felt strong and probably could have gone a bit heavier. Maybe it was because I was at a gym where I was the biggest and strongest person that I didn't feel as intimidated as I sometimes do at the club. Diet Meal 1 - 2 Lentil burger wraps with hummus and spinach Meal 2 - Vega shake with acai berries, phytoplankton and cocoa pieces Meal 3 - Falafels with silverbeet and chia seeds Meal 4 - Spelt pasta with parmazano vegan cheese and olive oil and basil Meal 5 - pre workout drink, carnitine, amino acids Meal 6 - Amino acids, creatine, spirulina

Just a quick update with Saturday's workout, have been flat out so not much time spent on internet. Took a few progress pics and will post up in the next couple of days. Speed bench - bar x 10 70kg x 3 x 8 sets Bentover row (on bench) - 70kg x 12 x 3 sets Dumbell front raise - 15kg x 6 x 3 sets Barbell curls - 35kg x 6 x 3 sets Barbell calf raise - 60kg x 15 x 3 sets

Powerlifting club session last night. Close grip bench press - 60kg x 8 90kg x 6 x 6 sets Lying twists - 10 x 3 sets Deadlifts - 85kg x 6 110kg x 3 130kg x 6 x 3 sets Pullups - 10 x 3 sets Squats - 70kg x 8 (or 6 - can't remember) x 3 sets Glute/ham raises - 8 x 3 sets Decline situps - 10 x 3 sets Diet was much the same as previous day, dieting is still easy at this stage

From what I know Mentzer started using the abbreviated training style in the early to mid '70's because he wasn't gaining size using the "Weider" style of training. It was his friendships with Casey Viator and Arthur Jones that helped him refine his training style to the low volume style he is famous for. I know some people say he only used that style as a selling point for his training programs, many of his publications (including his original manuals from 30 years ago) describe his Olympia routines and whilst they are not as refined as his 'consolidated routine' of recent years, they certainly weren't high volume. I've read articles saying there were times when he would train using 3 sets or more for exercises but often these workouts were not in preparation for anything, especially after the 1980 Olympia when he decided to leave the competitive bodybuilding arena and didn't need to train with such intensity (there are probably other factors there too). I agree his ideas on nutrition are probably not some of his best work (then again, it was common logic back then that all calories are equal) but I think as someone knowledgable on the science of bodybuilding training, he will go down, in my eyes at least, as one of the very greatest

I voted using the Facebook link, maybe a few others did too. Oh, I voted for this site of course..