A New Beginning

Sorry for jumping on your thread, but what do you think of this product as a replacement/ supplement to the gym (as I won't be able to go for a couple of weeks before I go back to Australia and don't want to lose my strength)? My gym has this product exactly. I used the medium one today for my hip exercises (where I could do 3x12 but it was borderline whether I should've done 3x8). Would the medium one (for my current level) and strong one (for improvement) be a good investment (for when my gym membership expires and/ or when I can't go to the gym)? (I can probably afford two, possibly three if I get the light, medium and strong, as the stronger ones are more expensive)

Edit to add: would help if I posted link.
 
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The exercise bands are a good product especially for travel. If they are long enough you can also double them over to make an exercise harder.
 
Todays Training

Deadlift 3 X 10 @ 60 kg
Shrugs 3 X 10 @ 120 kg
One Arm DB Rows 3 X 10 @ 30 kg
Dynamic Squat 10 X 1 @ 65 kg (good explosive push at the bottom, became airborne)

actually bothered to put my lifting belt on today for shrugs only to find it was loose, now I need to go find a screwdriver so I can adjust it down a hole :D last time it needed to be adjusted was just before my national title.
 
grr, I really need to do what my dietitian said and buy some ice cream, I am under on calories again and need a few more carbs.
 
I have sports med work today, so exercise could be lots of slow walking or it could be filled with sprints, I am hoping for a slow walking day :)
 
well I didn't have the quiet day I wanted, lots of walking interspersed with a few long sprints and a little bit of lifting (stretcher work) but I did score a massage from a massage therapist for my slightly tight traps :D she said that my muscles felt like a rock. I didn't have any knots but it still felt good..

as usual tomorrow is Sunday which means role playing day and the hardest day of the week to eat well.
 
down a little more this morning on the scales, another 5 kg to go before I do a short bulking cycle to push my metabolism up before making the push for my new low goal of 75 kg. this may sound like an unhealthy weight for someone of my height (5'2) but most of it is muscle as I have a healthy bodyfat % which gets measured regularly and at that goal weight It should put me in the teens for my %
 
little high in calories but as I often have a low day on Monday (tomorrow) it shouldn't be a problem
 
today is a public holiday and the gym has restricted hours so I wont be able to go and do my training session till tonight. If I can convince my eldest son or hubby to operate the beep test sound track I will measure out and run it on my driveway later to get a level for myself.

It is bench press day today but phase 1 always makes me feel silly lifting such small weights and have to remember to keep my weights on my schedule and not push them up into the strength phase yet.



edit: resting HR 50
 
Just finished a mostly uphill 7 km run in just under 1 hour , hubby dropped me at a known distance from home in the car and I ran home. today is the day that the local event is on called "race the rattler" I am going to aim to run it next year.
 
Evening Gym session

Bench Press 3 X 10 @ 45 kg
Floor Press 3 X 10 @ 50 kg
DB Bench 3 X 10 @ 20 kg
Incline Bench 3 X 10 47.5 kg
Preacher Curls 10 @ 30, 8 @ 32.5, 6 @ 35, 4 @ 37.5 kg (up the rack- minimum rest)
 
Thanks Jasper, the important thing for working out is not so much to compare the weight you can lift but the effort put into it. Even competitive lifters are really only competing against themselves and often will cheer on competitors due to this fact.

today is squat day and then I will see how much cardio I feel up to doing lol.

weight is down again today and my gut is looking smaller, I am looking forward to my measurements being re done in another 2.5 weeks because I am feeling good despite only doing the light weights at the moment.

Phase 1 Hypertrophy <----------1/2 way through, light weights adjusting to competitive training schedule again
Phase 2 Hypertrophy (boost diet, drop reps, gain some size)
Phase 3 Strength (drop reps, build strength continue cut)
Phase 4 Power (Drop reps, Develop power neutral diet)
1 week of peaking training before a 1 rep max lift then repeat program after week rest.


edit: just completed 1 set of 40 pushups as an active recovery from yesterday
 
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Squat Day

Squat 3 X 10 @ 65 kg (comp legal)
Hamstring Raises 3 X 10 with Vest + 10 kg
Calf Raises 3 X 10 @ 180 kg
Hyper Extensions 3 X 10 @ 55 kg
Dynamic Deadlifts 10 X 1 @ 70 kg

ran into a friend I haven't seen since we were studying for our PT qualifications together and found out he is working in the mines out at Isa at the moment. Introduced him to hubby (we were at the bank). While hubby and I were walking back to the car I commented that the last time I has seen my friend he was stripping :smilielol5: I am glad hubby has a sense of humour as I meant to say that the last time I had seen my friend he was working as a stripper lol
 
Most people are aware of body classifications like Ectomorph, Mesomorph or Endomorph but there are also Dolichomorphs and Brachiomorphs of which I am almost a classic heavyweight Brachiomorph except my arm length is even shorter than the norm which is what gives me my weight lifting advantage except for deadlift lol.

From NP Laputin and VG Oleshko (Managing the training of weighlifters 1982):
The Mulchin table which compare body proportions of lifters of various body types and weight classes:

1. For light classes:

a) Dolichomorph: the leg length is 55.5% of the total height; the arm length is 45.8% of the total height.
b) Mesomorph: the leg length is 53.3% of the total height; the arm length is 44.0% of the total height.
c) Brachiomorph: the leg length is 51.1% of the total height; the arm length is 42.2% of the total height.

2. For middle classes:

a) Dolichomorph: the leg length is 55.0% of the total height; the arm length is 45.3% of the total height.
b) Mesomorph: the leg length is 52.9% of the total height; the arm length is 43.8% of the total height.
c) Brachiomorph: the leg length is 50.8% of the total height; the arm length is 42.3% of the total height.

3. For heavy classes:

a) Dolichomorph: the leg length is 54.2% of the total height; the arm length is 45.1% of the total height.
b) Mesomorph: the leg length is 52.1% of the total height; the arm length is 43.6% of the total height.
c) Brachiomorph: the leg length is 50.0% of the total height; the arm length is 42.1% of the total height.

my leg length is exactly 50% and my arm length is 40%, basically I have the almost perfect powerlifting proportions for squat and bench press.


further references
IP Zhekov (Biomechanics of the Weightlifting Exercises 1976, in Weightlifting and Training Technique 1992):

VB Kanyevsky (Teaching the starting position of the snatch and the clean ? jerk to novice weightlifters 1982, , in Weightlifting and Training Technique 1992):

edit: there is an article floating around the net which mixes up the two terms.
 
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rest day today, will stick to some light cardio (running around the football fields) before I train my ladies this evening and help out one of my friends by putting him through a PT session. It is a satisfying part of the job seeing somebody transform :) and when it is a friend with health problems it is even better.
 
was down sick with the flu last night, didn't get to watch the State of Origin last night unfortunately but despite being sick this morning I will still go into the gym to rub it in "Go THE BLUES" it has been hard taking the ribbing the last couple of years and it is time to give some back, I need to catch and kill a cane toad to give to my coach in payback for the dead cockroach in a card she gave me when the maroons won.

not planning to train while sick.
 
still feeling like crap with this cold hopefully will feel better tomorrow. Had a friend comment on my shape today and should have worn a smaller pair of jeans when I had to drive down the coast to take my eldest to his specialist appointment, my white ones kept falling down and I hated having to hitch them up as I walked.
 
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