joelk

It's a different movement to the "Dorian Yates" type row, this movement will hit your upper back a lot more. I honestly prefer it - I guess the old school bodybuilders had it right

The way I diet for a comp is relatively low carb, moderate protein and high fat.

Most of the protein I get is from tempeh, shakes, nut and seeds. The carbohydrates I get are from the tempeh and vegetables.

I don't think it is feasible to go for an almost zero carbohydrate diet but getting rid of most grains and as much processed stuff as you can will help reduce body fat.

It's also probably a lot healthier than following the Atkins diet properly

Your diet and training are looking good.

Nice weight on the Smith machine squats

Nice!

 

Excited for you to get your package from Lean and Green. Thanks for the support!

 

Have an awesome week man! I don't need to tell you to train hard and eat plenty but I will anyway

Thank you Robert, I'm looking forward to it too.

You should be able to cut 2 kilos of water pretty easily in the 24 hr before weigh-ins. 12-18 hrs should actually be plenty to drop that much in water. But I've had mixed results cutting water with weigh-ins on the same morning as the comp. Much easier to put the weight back on when you've got an entire night to chow down Do you have any experience with dropping water weight for BB comps?

 

Anyway, I wasn't thinking about it when I posted earlier, but I seem to remember some of the MVS guys on VF having their meet attempts set for them by the coach - if you have yours already, and they're pretty conservative, I'd say go for the weight drop. A slight reduction in strength levels (and done correctly dropping water won't harm strength, but I've done it incorrectly a couple times myself) won't matter much, most likely, if you're not gunning for any PRs at the comp. Much better to go 9 for 9 at your first meet, then blow those lifts out of the water at your second

Yeah I have dropped water a few times for my bodybuilding comps but there's is not the need to worry about any kind of real strength. You're right though, once I drop my water i should be fine.

The lifts I have been set are pretty conservative, I have done them before, I just have to make sure my form is good so that they are legal lifts.

Thanks for your suggestions mate

What type of bands did you get? Jump stretch or something similar to use with barbell lifts?

 

And yeah, at four (five?) days out from your first meet, I wouldn't do any new exercises at all. Especially using band-resistance, as it adds a totally new element to squat/bench/dl. You have a coach so you probably don't need my advice, but are you planning to lay off training from now to the comp? Having a bit of extra rest can make a lot of difference on meet day.

 

Is the weigh-in the day of the meet or can you weigh-in the night before? Traditional advice for the first meet is to just show up at whatever weight you happen to be go for it. With a coach and a lifting club that might be different though.

Yep, they are Jumpstretch bands.

I agree that I shouldn't use them yet, I'll keep them all wrapped up so I don't get tempted to use them for now.

I do have a coach but I'm happy to get advice from as many people as possible, I'm not the type of person who just sticks to one program so any advice I appreciate.

With the weigh in, the coach wants me at 82.5kg, I'm a couple of kilos over but being lean I find it hard to drop weight.

We are weighing in the morning of the comp, I would appreciate it much more if it was the night before though.

I appreciate your interest mate, you know what you're talking about

<=== would hit it... if I was single.

The photos are very good, I think you are looking great Lobster

Congratulations on the lifts at MVS mate!

I'm spewing I couldn't make it but we'll have to catch up down the track.

I think the guys were impressed with your strength from what they have been telling me. It's good that us VBB guys can still match it with the other vegan lifters out there

19 complete rounds, only pullups in 20th round. I was hoping to get 20 rounds in 20 minutes. next time I guess

Great effort!

You weren't far off the 20 rounds

Good stuff, man! Really strong. I'm enjoying reading your log Good luck with the comp and let us know how it went!

Good luck!

Thank you!!

feeling alright? busy working or working out? just checking in.

Thank you! I've been checking in whenever I can but have been flat out so am a little slack updating my journal.

Feeling a lot better now, nervous about the comp on Saturday. I shouldn't be really, I'm not pinning any really big hopes on myself for my first comp, I just want to do my best.

Got my bands yesterday, I think I might hold off trying them till after the comp, I don't want to get too sore by trying new exercises. They look nice and strong and are pretty heavy.

Had a short workout last night, just a bit of back, shoulders and arms - all the show off muscles I don't really train when I'm with the powerlifters.

One arm rows - 30kg x 10

54kg x 5 x 3 sets

Pullups - 5 x 3 sets - am getting close to pulling myself right up to do the pullup and pushup movement. It's not as easy as I thought though.

Military press - 65kg x 5 x 3 sets

Barbell curls - 35kg x 6 x 3 sets

Dumbell skullcrushers - 18kg x 6 x 3 sets

Rollouts - 10 x 3 sets

I'm having a bit of trouble dropping weight for the show, am about 3kg over what I need to be but haven't given myself much time to lose the weight without feeling really flat. If worst comes to worst I can just go in the higher weight category.

Meals have been pretty good this week so far.

Meal 1 - Ultimate meal shake - Nearly out of it. Have really likes it though, might get some more after I get my Vega order from Lean and Green. I'll compare them and see which one I prefer.

Meal 2 - Veggie burger with broccoli and chia seeds

Meal 3 - TVP schnitzel with broccoli and chia seeds

Meal 4 - Same as meal 3

Meal 5 - 10g BCAA's (trying a new BCAA supplement from a company who's owner I know pretty well. Not all his stuff is vegan friendly, i.e. hydrolysed whey protein and stuff but his creatine is very good and the aminos are vegan friendly) 3g creatine

Meal 6 - Plant fusion shake (got some samples of it to try - tastes so much better than Nitrofusion!) 3g creatine

Meal 7 - Tempeh and broccoli, handful of raw almonds

Still no bands yet, they just cleared Australian customs so I should have them in the next couple of days, we had a public holiday here today so no parcels were delivered.

Thanks for the workout 4x4, I have a few new things to try now after the powerlifting comp.

First time back in the gym in three days. Haven't been feeling 100% over the last couple of days and have also been flat out at work.

Trained at the uni again today. Because the comp is on this weekend, we practiced lifting with competition rules, so the bench was paused and also proper lockout was practised, my numbers will be sacrificed with those conditions but I'm still confident I will do ok.

I have my numbers I am lifting on the weekend, the coach prepares all the prep lifts and the three working lifts we have to do. I hope I manage at least a 500kg total, fingers crossed for any pb's.

Today we did doubles on the three lifts and I was pretty happy with how I went.

Bench press - 60kg x 5

80kg x 5

100kg x 3

110kg x 2 - with pause

115kg x 2 x 2 sets - again with pause

Deadlifts - 60kg x 5

85kg x 5 x 2 sets

120kg x 1

150kg x 1

170kg x 2 x 2 sets

Squats - 60kg x 5

80kg x 5

100kg x 5

130kg x 3

150kg x 1

150kg x 2 - was supposed to do 2 reps on the first set of 150kg too but didn't think and just did a single.

Feeling pretty confident after that workout, we'll see what happens on Saturday.

I haven't been eating much over the last couple of days, feeling a bit better this evening so will try and get all my meals back on track for the week.

@joelk - aren't you the one usually telling me to have patience. I am sure you will get your bands very soon.

Yep, it's a lot easier to tell someone what to do than apply it yourself...

I don't mind waiting, was just ranting yesterday for some reason.

@ joelk - I don't eat before I workout in the morning and a friend of mine who is a dr. was telling me I am burning muscle that way. What do you think? He was also suggesting creatine which I never took since I don't bodybuild. I know you are very knowledgeable on supplements and just wondering your thoughts. Mostly my concern is functional strength not hypertrophy but it would be nice to have some muscle that i am not burning away.

I think having something really small is going to be beneficial, more because it stops you from feeling too hungry during a workout. I'm not totally convinced that you are going to be burning an appreciable amount of muscle if you don't eat, if you've eaten properly the night before then you will have plenty of fuel for a morning workout. I would still just recommend half a serve of protein powder and/or half a banana with as much time to digest it before you train as you can fit in. Something really light will just ensure any potential muscle loss is minimised.

As for creatine, it may help you with your training, it wouldn't hurt to try it and see how you go. No need to load, just 3g twice per day for 6 weeks or so will be sufficient. I think creatine has benefits for people who are needing strength gains more so than for endurance. You may be better off trying something like Carnosine or Beta Alanine, they reduce lactic acid build up and can help with endurance. I don't really know what brands in the U.S. make a vegan Beta Alanine formula but from what I'm aware of, the pure powder is synthetically made and should be suitable.

I'll see if I can find some stuff online for you

Yeah I do think they would be good, however they're not really addressing the problem of flexibility. I like them because they can help with explosive strength, which I need more of.

Trained at the powerlifting club - my first ever proper powerlifting lesson.

Because the comp is only a week and 2 days away, we mostly focused on the main exercises and not much on assistance stuff - which is the stuff I'm actually strong at!!

I was not planning on training today, because I had squatted the last two nights in a row and also did bench on Tuesday and medicine ball pushups last night, I was feeling pretty tired. My intention was to pick up my soft suit and knee wraps for the comp and to pay my registration, as well as hang out a bit with the MVS boys and just ask questions about the show as I have no idea how to prepare for a comp like this. I guess I should learn to speak up because no sooner had I got there I was warming up on the bench press!

Nevermind, better to be taught hands on I guess.

Bench press - worked up to 110kg for 3 sets of 5 - a little disappointed with it.

Trunk twists with medicine ball - 10 x 3 sets - with smallish medicine ball

Deadlifts - worked up to 160kg for 3 sets of 5 - I was actually happy about my deadlifting today, have never lifted that much weight for that many reps.

Squats - worked up to 140kg for 2 sets of 5 reps - not my best squatting effort. Apparently my squatting is terrible because I'm too slow with my rep cadence. Should be 'dropping like a stone' apparently. Feels very awkward trying to drop into the hole so fast, scared my lower back will not handle it.

All in all I'm a little more nervous about the comp now, I thought I was doing better than I am. Better to be taught right early though, this will be a lesson learned for me, I don't want to suck at this again.

Meals today were not on schedule. I missed a meal and didn't take any pre workout stuff as I hadn't planned on training, two meals down for today. Apart from that I managed to eat my regular stuff and had a vegan sheppards pie for dinner with some couscous. Was very good!

I can't wait to try my Vega, between waiting for that and my resistance bands to arrive, I'm getting impatient!!

Shame I live on this huge island in the middle of nowhere....

I'm sorry you weren't feeling so well, hope you manage to ride through this recovery as smoothly as possible.

Great squat mate, congratulations!!

Nice back workouts mate!

Thanks guys!

I feel pretty good today, throat is a little sketchy but managed to train without any problems again this evening.

Decided to just do more speed based training today, I'm going to the uni gym tomorrow so I don't want to be too sore for that.

I can't wait for my bands to arrive, keep checking the mail every night I get home from work like a little kid waiting for a present or something, will be fun when they finally arrive!!

Did some more legs today and a little bit of everything else.

Box squats - Bar x 10

60kg x 3

100kg x 2 x 6 sets

120kg x 2 x 2 sets

140kg x 2 x 2 sets

155kg x 2 x 2 sets - kind of went a lot heavier than I intended to but still managed to use a fair bit of speed.

Box jumps - 5 x 3 sets - Used a metre high box so it was a bit more challenging

Jump squats - 60kg x 3 x 3 sets

Medicine ball pushups - 10 x 3 sets - 5 reps each arm

Pullups - 5 x 3 sets

Dumbell military press - 30kg x 3 x 3 sets

Single leg calf raises -10kg x 10 x 3 sets

Meal 1 - Ultimate meal shake

Meal 2 - 120g tempeh, green beans, avocado oil

Meal 3 - Same as meal 2

Meal 4 - lentil soup with 2 slices of rye toast

Meal 5 - Nitrofusion shake, 15g spirulina, 3g creatine

Meal 6 - 15g BCAA's, 3g creatine

Meal 7 - Bowl of lentil soup, 2 slices of rye bread toast

Had an outstanding weekend in Seattle with Ravi, kurtjs and the many random people I saw who recognized me and stopped to say hello.

 

Always fun times in Seattle!

 

I came today, had a great 3-hour drive by myself and then hung out with a forum member for his going away party. He's moving to Germany (jerome on the forum). Then Ani Phyo gave a talk at Powell's Book store and I attended. I'm interviewing her tomorrow so that should be cool.

 

Saw bvp663 on the way home, saw Jessifly for about 1 min while at home and have been working away late at night on the computer. Have an awesome workout date tomorrow!

 

Super pumped!

 

I'm training with an awesome woman who represents bodybuilding.com tomorrow. We met in posing class and saw each other at the Emerald and are working out tomorrow ... Not a "date" just training

 

 

 

 

 

She has had an AMAZING transformation that should inspire anyone and everyone.

 

Read about it here:

 

http://www.bodybuilding.com/fun/tiffany_forni.htm

 

 

Looking forward to it!

 

Yeah Buddy!

Had an outstanding weekend in Seattle with Ravi, kurtjs and the many random people I saw who recognized me and stopped to say hello.

 

Always fun times in Seattle!

 

I came today, had a great 3-hour drive by myself and then hung out with a forum member for his going away party. He's moving to Germany (jerome on the forum). Then Ani Phyo gave a talk at Powell's Book store and I attended. I'm interviewing her tomorrow so that should be cool.

 

Saw bvp663 on the way home, saw Jessifly for about 1 min while at home and have been working away late at night on the computer. Have an awesome workout date tomorrow!

 

Super pumped!

 

I'm training with an awesome woman who represents bodybuilding.com tomorrow. We met in posing class and saw each other at the Emerald and are working out tomorrow ... Not a "date" just training

 

http://photos-c.ak.fbcdn.net/photos-ak-snc1/v2080/241/57/626163427/n626163427_2037954_6641.jpg

 

http://www.bodybuilding.com/fun/images/2008/tiffany_forni_e.jpg

 

She has had an AMAZING transformation that should inspire anyone and everyone.

 

Read about it here:

 

http://www.bodybuilding.com/fun/tiffany_forni.htm

 

 

Looking forward to it!

 

Yeah Buddy!

 

 

 

Very nice!!!!!

Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

 

Had a solid leg workout.

 

When we started I thought she was going to out lift me! It seemed that she had more muscle, really strong legs, but I out-lifted her

 

But she still rocks.

 

Workout went like this for me, she did the same but some same weights some different and then she did straight leg deadlifts and I couldn't because of my back.....oh, and we saw Aaron from the forum at the gym and homeboy is strong! He was playing around with 105s for chest, flat and incline and did more reps than I have ever done with them and made it look easy. Saw the Raw Games 2008 overall champion as well, a guy I met in Hawaii in November so that was also cool.

 

Anyway, the workout:

 

5 min warm up eliptical machine

 

Leg extensions

unknown weight x 30

unknown weight x 20

unknown weight x 15

unknown weight x 12

 

Standing one leg hamstring curls

31 x 12

37 x 12

49 x 12

48 x 10

37 x 8

31 x 8

 

Leg Presses

180 x 35

360 x 20

450 x 20

540 x 12

630 x 8

720 x 8

360 x 20 (narrow foot position)

450 x 20 (narrow foot position)

 

 

 

Huge leg press mate, awesome stuff!!

@joelk - I would listen to your dad. Bikes are pretty risky because of the other people on the road possibly hitting you.

I guess so.......

I can still ride my pushy though can't I???

Mary, I own a pair of TKO gel wraps I bought years ago. The wraps provide good protection for my knuckles, but they didn't provide good wrist support for uppercuts on the 200lb heavy bag at my old Muay Thai club so I wrapped my wrists with sports tape.

That's a massive bag. I could see myself running into it and flying right off like i ran into a brick wall or something

As for your routine, there are others here far more knowledgeable than I, but I would suggest focusing on compound movements (e.g., bench, squat, deadlift, chin ups/pull ups, etc) over isolation exercises. I've found that works really well for myself. Perhaps someone else can give you more detailed advice.

Yep, compound is the way to go - provided you are able to train with good form.

I've never really been a believer in isolation exercises ( funny because I'm a bodybuilder and we're known for using 'shaping' exercises!) I think using exercises that are going to stimulate the muscle fibres under the heaviest load in good form are always going to be more effective than using a machine or isolation movement. I'm sure people will disagree with me but I think our muscles are going to grow in a certain way no matter how many 'shaping' exercises people might use to try to enhance their bicep peak or build more quad sweep. Just use simple exercises that target as many muscle fibres as possible and train yourself to be as strong as you can in them, you'll grow a lot quicker that way.

I agree with Ralst. Focus on trying to add muscle mass to your frame and that will help fill out your frame and tighten you up.

The basic compound movements will work well for you, not much volume and make sure you rest enough.

Using a 1 or 2 day split with mostly, or all, compound movements, eg Legs, chest, triceps and then Back, shoulders, biceps, abs on the other day, 3-4 workouts per week. It's a similar split to what I'm using at the moment and it is working really well for me. I think with your metabolism, less is more, so 3 sessions a week and plenty of good food and rest will work well for you.

Try and keep your protein moderately high, tempeh, tofu, seitan, legumes and good quality legume based burgers ( I mean the ones with not too much crap in them! ) are your best bet and there are many ways to prepare them to keep it interesting.

Make sure you get some good amounts of healthy fats, avocados, chia seeds, flax seeds (crush or sprout the whole seed rather than using oils if possible) nuts, vegan DHA oils etc.. The fats will help keep testosterone levels up and also help with skin, hair and muscle tone.

Then the rest of your diet should have plenty of vegetables, fruit and some grains ( things like quinoa, millet, buckwheat etc) these will give you plenty of vitamins and minerals and other nutrients to help you recover and build muscle.

Good luck with it all mate

Me too! What did you make? I'm dying to try the omlettes.

 

I find keeping track of cals/macros online keeps me from adding in little snacks. I'll go to grab a handful of something thinking 'oh it's just a little bit, it won't hurt' but then I say no, I have to add it to fitday and all of those little snacks do add up. Probably a bit obsessive but it's what works for me.

Thank goodness I've never used fitday, I've put other people onto it to help monitor their diets but i think I'd be too obsessive with it myself.

I guess for you it is a good thing if you're trying to reduce snacking, you put it quite well like that!

That's not the one I was picking.

Hahahaha!!

Good luck at the PL comp, Joel.

Thanks mate!

Just finished my workout this evening, bench press and squat focus session. Not my best workout, feeling like I may be coming down with a cold or something, feel a bit feverish and have cold chills, time for an early night I think.

Bench press - Bar x 20

60kg x 10

100kg x 3

122.5kg x 3 x 3 sets - after watching Noah lift 137.5kg for sets of 4 last night at the powerlifting club I'm feeling a little off the pace...

Dumbell bench press - 45kg x 6 x 3 sets

Bentover rows - 60kg x 10 x 3 sets - Did them old school style, standing on a bench and pull the barbell to my chest. Gym owner probably doesn't like me standing on his bench but oh well...

Squats - 60kg x 10

100kg x 6

140kg x 5 x 3 sets

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

Rollouts - 10 x 3 sets

Meal 1 - Ultimate meal shake

Meal 2 - 120g tempeh, green beans, avocado oil

Meal 3 - Same as meal 2

Meal 4 - Lentil stew with chia seeds

Meal 5 - Nitrofusion Shake, 3g creatine

Meal 6 - 15g BCAA's, 15g spirulina, 3g creatine

Meal 7 - Lentils on rye bread toast

When will my arms be as big as yours? I think I just orgasmed....

DUDE! holy shit!

 

again: best body on this board!

Hahaha!! Thanks guys!

I don't know Phil, I think Octo, Lean and Green and Robert are all right up there too, along with a few others. I was just lucky the light hit me properly

I'm looking forward to the comp. I'm starting to worry I'll be in the 90kgs weight class by the way things are going and get destroyed by you if I don't get myself together.

 

I hear you're coming down to the club tonight?

I just got confused for a second about which board I was on, not used to seeing you here Andrew..

Don't stress too much about the categories, it's the first comp for us so none of us know what to expect. I'm nervous about actually lifting like a powerlifter, I've just got used to the explosive reps and now I'll have to relearn how to pause at the bottom of the rep - don't see any pb's for myself.

I think you have a good chance at the comp, regardless of whether we're up together - we can always have a deadlift comp between the two of us... I see 200kg next your name very soon mate.

Good to see you last night anyway, I'll be back on Thursday to bring my form and my life savings for the coach and have a workout with you guys, was in a rush last night hence I didn't hang around mate

Mate, you don't need to apologise or feel bad for asking, everyone here has something to share and we're all still finding out new things.

The Spirulina and BCAA's you can probably find at most health food stores. There are online stores that have them too.

I use the Lifestream Spirulina and Gen-Tec BCAA's but this is Australia, I don't know if you can find those brands overseas. I know the MRM BCAA's are vegan friendly, pretty sure the Xtend is too. Veganproteins have spirulina, the powder is the way to go, as bad as it may taste. I use about 30-40g per day and that would be a lot of tablets!

As far as protein sources goes, I like tempeh, I seem to feel better using that rather than a lot of tofu (never really liked it unless it is cooked in a nice recipe). I also eat lentil burgers, a variety of legumes and also nutmeat, which is just a mixture of peanut and wheat gluten, nicer than it sounds!!

Having a variety is the way to go, I generally cook a couple of different things and just store in the fridge so I have a few days worth of food and not just eating the same thing.

Try to have a small hit of protein every few hours, your diet looks pretty good, just try and bump up the protein content in a couple of the meals - that's where some tempeh or mixed beans comes in. You can add them to your salad and it will boost the protein content.

You can also try things like chia seeds and quinoa, they have a good amount of protein along with some healthy fats and a variety of minerals.

I'll see what else I can come up with and get back to you..