Lift, Train, Fitness

possums here can be quick, but the males stink when they mark their territory.

:hurray::hurray::hurray: My calibrated plates arrived today after their little tour around Queensland. I got 2 of each 0,5 kg, 1.25 kg and 2.5 kg. Calibrated plates are very expensive so replacing my non calibrated larger plates with calibrated ones will take a while. most gyms do not have the 0.5 kg plates, but they allow you to continue to make improvements even when you are close to your strength limit, sometimes a large jump to the next weight is to much and progress stalls.

When I finally get some new scales, the calibrated plates will allow me to check them for accuracy.
 
LaMaria said:
Excellent piece!
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This is one of the reasons I am not keen about online coaching, there are so many variables, training needs to be very individual to maximise performance in a safe way, any mug can write a program, program writing is not coaching.
 
Hubby just called, courier is due to deliver my power cage at lunch time :) YAY then it will be a team effort to assemble the monster.
 
Power cage arrived, after sweeping the shed, spent 10 minute skipping, such a simple but effective exercise so long as your body is able to handle the high impact nature of the jumping. I will be in the home gym again tonight to coach hubby and son, and possibly put the cage together, not sure If I want to assemble it now or wait till next week when I can get the gym mats and underlay to go under the cage.

Skipping is rated at 11 METs

https://www.wcpt.org/sites/wcpt.org...sicalActivity_infographic_A3_physio_FINAL.pdf

Formal Exercise this week

10 minutes of skipping is 110 MET minutes
120 minutes of lifting = 600 MET minutes
120 minutes walking = 720 MET minutes
105 minutes calisthenics (push-ups, body-weight squats etc) = 630 MET minutes

Total - 2060 MET minutes

Current WHO guidelines = 600 – 1200 MET minutes per week
New recommendations show most health gains occur when people achieve 3000 to 4000 MET minutes per week

If I was to include chasing little miss around and other informal exercise I would be hitting at least 3000 MET minutes
 
2 hours chasing little miss around the park this morning in the heat, she has collapsed fast sleep, and I now have a chance to some stuff done in the house and get some computer work done.

Walk/run-playing with children-vigorous 5 METs so 600 MET minutes, that is a weeks worth of minimum MET minutes in one session lol
 
I am jealous of what your home setup sounds like. The gym I lift at sucks. There's only one squat rack and it's not a great rack at that. And dudebros hang out in it to do curls and shrugs. I miss the power cage at my old gym.
 
-Cory- said:
I am jealous of what your home setup sounds like. The gym I lift at sucks. There's only one squat rack and it's not a great rack at that. And dudebros hang out in it to do curls and shrugs. I miss the power cage at my old gym.
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I will post pics once the power cage is set up, hopefully this weekend :)
 
Hi Trusylver!
We have something in common - I love lifting weights! I'm not in powerlifting like you, tho, but I do recreational compound lifts. That's my number 1 activity and I really enjoy it!
Right now I don't have much time to travel to fitness center, but I do my lifts at home, I have two barbells which can go up to 22kgs each so I'm working with that.

It's funny how my strength is still very good with all this extra weight on me, but I got really bad at some cardio activities. :D
But I was always good with weights, and always had good progress in short time, that's probably what always made me dfferent from all other women, physically and mentally. I'm happy I can find people like me here on this forum.
 
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This is my bench and bar, the levers at the back allow for the rack height to be changed without unloading the bar which is needed in competition and when your training partner has a different rack height, The safety bars are adjusted so that in case of failure the bar will not land on the lifters neck so they are set between chest height and neck height. I have short legs so the steps allow proper foot contact with the floor (feet flat) and to be able to develop leg drive as part of the lift. In competition lifters have the option to use 5, 10, or 15 cm blocks, these steps are 10 cm. The big wide footplates are so the centre spotter has the best possible position to spot from, straddling the lifters face if needed.
 
Was just looking at that MET chart. I was surprised to see pilates and tai chi put together, both scoring for 3 mets. I would have thought pilates would have been quite a bit more than tai chi!
 
liza said:
Was just looking at that MET chart. I was surprised to see pilates and tai chi put together, both scoring for 3 mets. I would have thought pilates would have been quite a bit more than tai chi!
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For a lot of pilates I would say that is about right, on the more strenuous end it would probable more like General calisthenics, home exercise which is rated at 4.5, intense calisthenics is 6
 
Lunch time training session in a very hot home gym (note to self. get a big fan)

Warmup, 5 minutes skipping (55 met minutes)

Bent over rows
Banded lat pulldowns
Banded seated rows
Bow Pulls
Banded face pulls

Super set Long paused standard grip bench/long paused close grip bench
Bottoms up kettle-bell walks
Squat (clean and press bar into position)
Kettlebell Deadlift

45 minutes (270 met minutes)

Cooldown

100 pushups
100 bodyweight squats
1 km walk (back to the house)

15 minutes ( 75 met minutes)

400 MET minutes total

To translate this into calories burned, the formula is:

1 METs = 3.5 x weight in kg ÷ 200

1.9 X 400 = 760 calories for the workout.
 
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Power cage waiting to be assembled
 
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