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Mini Forklift

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  1. MONDAY 19th DECEMBER BODYWEIGHT: 144 TRAINING TIME: 2.30pm DURATION: 30mins COMMENTS: Too easy, should have gone a little heavier INTENSITY: 80% RESTING PULSE RATE: 46 APPETITE: GOOD PRE WO NUTRITION: Sushi, Carbonated Powerade with caffeine POST WO NUTRITION: Vegetarian pizza LEG EXTENSIONS (WARMUP) 73 x 12 73 x 12 73 x 12 LEG PRESS (118lb SLED + 88lb WEIGHTS) ** We have two Leg press machines, so I picked the heavier one 205 x 123 *PB* 1 x ARM D.BELL ROWS 44 x 10 53 x 10 REVERSE GRIP EZ B.BELL CURLS 44 x 12 44 x 12 INCLINE STYLER PRESS 44 x 10 44 x 10 ** A good session in between earthquakes. We're approaching the 10,000 aftershock mark now, insane.
  2. I hope you enjoy watching them, always open to ideas & suggestions as well as answering any questions that you may have. Thanks http://www.youtube.com/watch?v=ffWs4tFkRNg
  3. MONDAY 19th DECEMBER BODYWEIGHT: 146 TRAINING TIME: 9pm DURATION: 60mins COMMENTS: SOLID SESSION !! INTENSITY: 80% RESTING PULSE RATE: 46 APPETITE: GOOD PRE WO NUTRITION: Salmon & vege pasta bake with salad POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine DAY OF THE DEADLIFT DEFICIT DL'S (USING 2 x 20kg PLATES) 135 x 12 135 x 12 225 x 8 DL's (USING 15kg PLATES TO INCREASE ROM) 247 x 6 315 x 3 360 x 2 382 x 1 382 x 1 382 x 1 GOOD MORNINGS 33 x 15 44 x 15 STEP UPS (HOLDING 5kg PLATES) 2 x SETS STANDING CL. GRIP CABLE ROWS 73 x 12 73 x 12 SPEED DL's WITH 20kg BAGS 2 x SETS OF 15
  4. FRIDAY 16th DECEMBER BODYWEIGHT: 146 TRAINING TIME: 9pm DURATION: 50mins COMMENTS: Trained some biceps, first time in months. Very happy with my PB today INTENSITY: 90% RESTING PULSE RATE: 48 APPETITE: GOOD PRE WO NUTRITION: Salmon fillet, 2 x poached eggs, watercress and 2 x slices multigrain toast POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine HAMMER CURLS 31 x 10 35 x 10 SUPERSET WITH EZ B.BELL CURLS 77 x 10 77 x 10 CABLE CURLS (ROPE) 46 x 10 33 x 15 FLAT D.BELL PRESS 40 x 15 53 x 10 75 x 8 88 x 12 *Wow, that set felt light* 97 x 7 *PB* ABS Lying leg raises Alternating crunches Planks Twisting obliques (bar behind head) 100 x steps ups ** Never even attempted to press the 97's before, so man was I happy with that !!
  5. THURSDAY 15th DECEMBER BODYWEIGHT: 143 TRAINING TIME: 5pm DURATION: 50mins COMMENTS: Good squat session this afternoon INTENSITY: 85% RESTING PULSE RATE: 46 APPETITE: GOOD BUT HAVEN'T HAD A CHANCE TO EAT TOO MUCH TODAY PRE WO NUTRITION: Falafel & salad souvelaki mmmm POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine SQUAT DAY ATG SQUATS 45 x 20 110 x 8 180 x 6 220 x 3 242 x 2 264 x 1 275 x 1 ____________________ Dinner time after training Miso soup with seaweed 2 x slices rye bread Potatoes, kumara (sweet potato), organic field mushrooms, grean beans & broccoli from our organic vege garden & 2 x cloves of gresh garlic
  6. MONDAY 12th DECEMBER BODYWEIGHT: 147 TRAINING TIME: 9pm DURATION: 50mins COMMENTS: Nice semi-easy session tonight INTENSITY: 70% RESTING PULSE RATE: 48 APPETITE: GOOD PRE WO NUTRITION: 2 x gurnard fillets, pasta & salad POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine CHEST DYNAMIC WARMUP 10mins PAUSED BENCH 45 x 20 110 x 8 157 x 6 180 x 4 210 x 2 220 x 3 (using 2 x boards) 231 x 6 (using 2 x boards) INCLINE BENCH 45 x 12 110 x 10 157 x 6 135 x 9 10sec pause 135 x 3
  7. So I find myself chasing the NZ raw record of 451lb for the DL... SUNDAY 11th DECEMBER BODYWEIGHT: 145 TRAINING TIME: 4.30pm DURATION: 50mins COMMENTS: Felt great and keen to hit out some good DL's today. INTENSITY: 90% RESTING PULSE RATE: 48 APPETITE: PERFECT PRE WO NUTRITION: White coconut rice, spicy mushroom balls & veges POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine DEADLIFT DAY DL's 135 x 12 225 x 6 *PULLING OFF 3 x 20kg PLATES (SEE VIDEO BELOW)* 315 x 3 360 x 3 396 x 2 418 x 3 *PB FOR REPS* 429 x 1 *PB* 440 x 1 *PB* http://www.youtube.com/watch?v=BA99VqQl3gY
  8. FRIDAY 9th DECEMBER BODYWEIGHT: 145.5 TRAINING TIME: 1pm DURATION: 40mins COMMENTS: Trying to keep a cold at bay. Will run 10,000mg Vitamin C through the course of today and hopefully that should kill it off. Felt a little off best today, but dug deep and actually managed to squat 11lb more than at the meet INTENSITY: 85% RESTING PULSE RATE: 52 APPETITE: GOOD PRE WO NUTRITION: 2 x slices multi grain toast, salmon & 2 x poached eggs ATG SQUATS 45 x 15 110 x 8 180 x 4 220 x 2 242 x 1 264 x 1 275 x 1 CARDIO Stationary Bike: 10mins, Level 8 POST WO NUTRITION: 450cal protein shake, 5g creatine, 3g glutamine
  9. WEDNESDAY 7th DECEMBER BODYWEIGHT: 147 TRAINING TIME: 9pm DURATION: 45mins COMMENTS: First session back in the gym since the meet. Strength was good (despite tiring quite quickly), but didn't push things that hard tonight INTENSITY: 70% RESTING PULSE RATE: 50 APPETITE: AWESOME PRE WO NUTRITION: Oats, muesli, blueberries, raspberries, protein powder, organic molasses & cinnamon http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc6/224234_10150173718278720_556433719_6845613_7963761_n.jpg POST WO NUTRITION: 450cal protein shake, 5g creatine, 3g glutamine CHEST DYNAMIC WARMUP 10mins PAUSED BENCH 45 x 15 110 x 8 180 x 4 PAUSED BENCH (with 2 x boards) 210 x 5 220 x 5 242 x 4 INC. D.BELL PRESS 44 x 15 66 x 10 66 x 8 75 x 8 88 x 8 W.G. DIPS 20 20 10
  10. SATURDAY 3rd DECEMBER I DIDN'T MISS A SINGLE LIFT TODAY ~ COULDN'T HAVE GONE ANY BETTER Weighed in at 142.78lb around 10.30am. SQUAT 220 242 264 BENCH 209 220 231 *COMPETITION PB* DEADLIFT 396 407 418 *PB* TOTAL: 913
  11. Okay, first a little about me... I come from an endurance sports background, mainly triathlon/cycling/running. Some of my achievements are: ** Numerous 5, 10 and 15km road races ** 30+ half marathons (PB 1:36 and a heart attack midway through the race) ** 10 full marathons (PB 3:54) ** 2 offroad ultramarathons I competed in my first powerlifting meet back in 2004, I won the U100kg class. I have competed a few times since then, also winning all of them apart from one shocker where I bombed out on the squats This year I plan to carry on much the same, just winning what I can! I'll write up my training from about a month ago so you get the idea of what I do; currently I am training towards a push pull meet which is 5weeks away and then the Canterbury Champs in mid-April. This year I also hope to break the New Zealand raw deadlift record for my weight class, which stands at 451lb. Thanks for following along
  12. If anybody wants to follow along on Twitter, you can find me here https://twitter.com/#!/miniforklift I'm about 5wks out from a push/pull meet so that's what I'm training for right now, then I have the Canterbury Champs mid April where hopefully I can qualify for the South Island Powerlifting Champs. My best raw total to date is 913lb (S 264/ B 231 / D 418) so am hoping I can get over the 1,000lb mark this year. http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc7/s720x720/381631_10150419423933720_556433719_8502214_564230901_n.jpg I'll start up a training journal on here tomorrow when I have a little more time, feel free to drop in and say hi. Cheers MF.
  13. Thanks Robert, great to hear from you! You can see my transformations have been pretty drastic, these photos were taken about a year apart: http://4.bp.blogspot.com/_hK5MajvRppk/TJ0krI6U7-I/AAAAAAAAAKc/e9iVKU_s8Qg/s1600/Sri.jpg 2010: Marathoner/ultramarathoner http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/388984_10150381723528720_556433719_8376742_949609250_n.jpg 2011: Powerlifter I am just another small piece of proof that vegetarians/vegans are definately NOT at a disadvantage to meat eaters.
  14. Hi everyone I am a Pesco Vegetarian athlete that has drifted back to powerlifting after spending many years running half marathons, full marathons, ultramarathons, triathlon... and anything else 'endurance' you can think of. I own a health store as well as coaching a few Professional triathletes (have been a Personal Trainer/Coach for about 10yrs). I hold 3 raw Canterbury powerlifting records and this year I hope to break the NZ raw deadlift record for my weight class (451lb). I pulled an easy 418 at my last meet back in December. Feel free to contact me for anything at all, either through here or I am on YouTube as 'Kiwilifter'. I am also the Forum Leader of the Powerlifting/Strongman section of the Muscular Development forum. Thanks, look forward to getting to know some of you a lot better. Kind regards, Kia Kaha MF.
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