A New Beginning

Todays Training

Bench Press 3 X10 @ 55 kg, 5 @ 60 kg (132 lb)
the 60 was just a quick test of my progress, slow reps with pause (competition standard)

Floor Press 3 X 8 @ 65 kg
Cable Fly 3X10 @ 22.5 kg each hand, crossing in the centre to work the middle pec fibres
Decline Bench 3 X 10 @ 50 kg low start weight but have not done declines since shoulder injury, swapped in instead of inclines due to incline putting to much preasure on shoulder.
Preacher Curls (Biceps) 10 @ 30,8@32.5,6@35,4@37.5 kg (82.6 lb)

Run 1.5 km (approx 1 mile) 11 minutes, avg HR 164, max HR 184, 1 minute recovery HR 140 (walking recovery not complete stop)

that is a drop of at least 24 although I was at near max at end of run so the drop off closer to 44. a drop off of 50 would count as excellent fitness so I am close.
 
Thanks for posting the link to the info re the recovery heart rate. Ill start using it. I love data, because it shows me where Im at and where Im goin!
 
Karvonen Formula

220-38 = 182(Estimated Max HR) a little bit out but ok for this
182-50(RHR) = 132(HRR)

60% target HR = (132X0.6)+50 = 129
80% target HR = (132X0.8)+50 = 156
95% target HR = (132X0.95)+50 = 175

my current HR target values
 
My Heart Rate values are nearly the same as yours - Im a year older than you and my RHR was also 50 this morning, :)

My PT prefers to use Watts as a starting point, but at the moment my schedule for the bike is too light. I think it's because I was very tired when I did my last test. Need to do a new cardio test soon.
 
Yesterday my weight was down but as this is the beginning of a new training cycle I am going to take the opportunity to do a 4 week bulk to build a little more muscles and bring my metabolism back up after the long period of calorie restriction before returning to my cutting diet. Began my creatine load last night and by the end of the week I should have gained around 2 kg of water weight as part of the loading phase + any new muscle I have built. To get my increase in calories I am going to introduce a couple of shakes each day in addition to normal food consumption.
 
hmm I am trying not to think about another birthday in a couple of months lol

I am looking forward to my Hand Dynamometer and my new set of callipers arriving either at the end of the week or early next week because I am really wanting to know what my grip strength is and the callipers will be handy for tracking progress in my female football players (you cannot accurately measure your own bodyfat % which is why my coach does it for me)
 
Love your detailed weight training logs..really helps me put in to perspective that I need to do real weight training on a regular basis not just when I don't feel like doing cardio. I use toning gloves and bands at least once a week... but I don't really take advantage of having a full weight bench at the house! (teenage football players live here..lol)
 
Squat 10 @ 75, 10 @ 80, 10 @ 100kg
Hamstring raises 3 X10 @ BW+20kg
Calf Raises 10 @ 200, 2 X 10 @ 220 kg (485 lb)
Hyper Extensions 10 @ 67.5, 10 @ 72.5, 10 @ 77.5 kg
Dynamic Dead-lifts 10 singles @ 60 kg

1 mile Walk 10% incline 5.2 kph, 147 avg HR, 165 max HR, 120 recovery HR
 
I may gain a small amount of fat, but it should be minimal as I am not going over the top with my food surplus. I only just made it to maintenance level with my calories yesterday and felt like I was eating all day.

the main side effect of creatine is fluid retention in the muscles, loading with 5 grams 4 times per day means I should be fully loaded at the end of the week then I only need 5 grams once per day to maintain that loading for the following 3 weeks.

creatine itself does not actually build the muscle but allows for better intensity and recovery which combined when combined with a mild surplus diet should build muscle size.

unlike many other supplements creatine has a large amount of research showing it works and how to make the most of it.

my weight on the scales are consistent with the water weight gain expected at this stage.
 
today is a nominal rest day but it never works out that way due to having to demo different exercises for my ladies. This afternoon I have a beep test planned followed by a high intensity interval circuit because they should all be well rested after having a bye last game day.

I have a new gym T shirt which I should snap a photo of.
 
struggling to increase my calorie intake for my bulk, I feel like I am stuffing myself.

Light Bench Press Day Today.
 
Haha nice shirt.

Maybe try eating more calorie rich foods, I know nuts and avocados are great for this.
 
I love that shirt :rofl:

Struggling to increase your calories intake?! That's a new one for this website :D I have loads of ideas for you- chocolate fudge cake with a big bowl of extra thick double cream, Apple crumble with custard, Packets of biscuits, ice cream milk shake lol. Argh, in danger of drooling over my keyboard now :)

Maybe you can try increasing your healthy oils?
 
I am aiming for around the 1600 calorie mark to begin with because I have a generally slow metabolism and If I try to boost it up to quickly I will just gain fat which I don't want.

nice list rainbow but unfortunately most have no appeal to me due to my being a coeliac lol I can't boost my intake with cake etc and non wheat versions taste AWEFULL

I am booked in to have measurements done by my coach this morning before my deadlift workout. (if you have measurements done after a workout it will give false readings)
 
measurements didn't happen have to organise another day. Yesterday we had our team photo taken and I really hope it looks ok considering it is a full length shot of my and not much hidden by the players AAAARRRGGH I hate photo day.
 
Oh no :( Having coliacs must suck. On the plus side, at least you can't eat any cake. I was getting worried you hadn't come on cos I had convinced you to have a binge and it all went downhill for you since :)

How are you doing?
 
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