A New Beginning

Trusylver

Trusylver

Sport and Exercise Coach
Staff member
Time for a new diary, In my old diary I was logging my maintenance and recovery from what I thought may have been a career ending injury but now I feel it is time for a new diary and a push for a new weight and return to competition even if that is the oldies division :D.

For those who dont know me, I first joined this forum when I was very overweight and fed up with letting an old injury dictate my activity levels after being very much into assorted sports (Judo - state level, Broomball - National team) among others. I went back to being active by playing Rugby Union (Front Row) and making the decision to make my injured knee strong rather than being worried that it would give way on me after surgery.

skip forward, I lost most of that weight down to a healthy level, began to compete in power lifting and eventually became Australian Champion in bench press (open age division) for my weight division but this is where my old diary started with a major shoulder injury.


I am qualified as a sports trainer and coach to go along with my training as a PT and work in sports medicine part time.


Goal: Break Australian Masters Record in Bench Press (end of next year)
Weight Goal: Cut bodyfat % by 10% and increase muscle
Bonus Goal: Run a 10K


My old diary
http://weight-loss.fitness.com/weight-loss-diary/43934-road-recovery-24.html
 
Thank amy, Not sure If I will make it to the gym today, I am not sure what time the TV aerial people will get here to see if they can work out a way to get reception without having to go for satellite. I can combine workouts tomorrow if needed and still have the minimum time before reworking the same muscles just not ideal.

full of energy again this morning having spent some time working with my heavy bag followed by a hill sprint up the driveway and 5 minutes of nunchaku practice.
 
Great news for your successes and future goals. I like to see people succeed and hear about how they have done it. What would your advice be to a novice worker outer? And what is Nunchaku? :)
 
Due to having to miss training yesterday, today was a double session on weights

Squat 3X10 @ 62.5kg
Hamstring Raises 3X10
Calf Raises 3X10 @ 120 kg
Hyperextensions 3 X 10 @ 20 kg
Dynamic Deadlift 10 X 1 @ 62.5 kg
Bench Press 3 X 10 @ 42.5
Floor Press 3 X 10 @ 50 kg
DB Bench 3 X 8 @ 20 kg
Incline Bench 3 X 10 @ 42.5 kg
Biceps (preacher) 10 @ 30 kg, 8 @ 32.5, 6 @ 35, 4 @ 37.5 kg

Cardio Climber 60 minutes, 823 calories, 1670 stands
 
Wow!!!!!!!!!!!!!!!

Talk about goals!!!!!!!!!!!!!!!!

I wish you success!!!!! Oh, boy, if only I could get a fraction of your willpower!

Congratulations!!!!!!!!!!!!!
 
Hi Trusylver,

I have been around this forum for a while now and I have lost all my weight and am now maintaining. I started running late last year and am really enjoying it- in fact I have an affinity for it-lol. I am almost 50 years old and at my highest I was 320 pounds. I am now 175. I am training for a 1/2 marathon in August and run at least 5 days a weeks- varying distances. I want to add some weight training but am unsure of when to fit it in and what kind of exercises to do. Should I add weights or just do body weight exercises. I have some loose skin around my abs, love handles and chest. It is slowly tightening up and I think weight training may help. I was doing some weight training one day a week ( 2 exercises and 3 sets per bodypart but I think I should up that to at least two days a week but I don't want to overtrain either. Should I wait until my race is over and then revamp my schedule to maybe run 4 days a week and weght train 3 days or 2 days with one day off? I used to weight train in my younger days so am no stranger to the gym but I have never run and weight trained at the same time and am at a loss of what is best. I don't want to overtrain and have injuries pop up- you know what I mean? Any advice you can give me would be appreciated. Good luck in your training as well. Sounds like you have it under control-lol.
 
cowboy, I would suggest you fit in 2 days of weight training but try to fit one of them in on one of your rest days and the other on a day you only do a short run but keep the amount of leg work down to a minimum due to the amount of work there getting while training for the 1/2 marathon. Bodyweight exercises are a good start to see how it affects your run training. Slow and steady so the body has time to adapt.
 
cooked up some more of my soup over night in the crock pot and have eaten 3 serves for breakfast. 1/2 of my calories in one meal lol, might even make it up to my calorie target today.

3 serving of soup in crock pot
Calories 637 Fat 5.7g Protein 63.4g Carbs 65.5g
Fibre 27.8g sodium 187mg

Cardio Only day today at the gym and I need to run my ladies team through their monthly beep test tonight.
 
Bloody hell. If I had that many calories for breakfast I'd starve for the rest of the day (or binge like crazy).
 
I under ate yesterday and this mornings hunger is payback for that. so long as my weekly averages are ok then things are mostly on track. At least my soup has the right carb/protein balance and those numbers are for 3 servings. On the up side I am certainly not hungry any more and have lots of energy for the gym today :D
 
Yep Tru, all that matters are your weekly averages as far as weight loss is concerned. :) Way to go.
 
today's exercise was a 5k run on the treadmill, 44.5 minutes. Not bad for my short little legs lol I am a better weight lifter than I am a runner.
 
Good job on the running! I'd probably have done that in like..an hour and a half lol. Keep working hard!
 
was over calories by a bit yesterday but still under on averages for the week. Hit all of my nutritional minimums. I have a killer sore throat this morning, which my son has had for the past 3 days. Will still try to get in for my training session as today is only a light day.


This mornings resting HR was 54 so my body is telling me I have recovered from yesterdays training and it is not fighting this sore throat to hard so probably only short term and will likely feel better later.

(heart rate chart)
 
Last edited:
Trusylver said:
cowboy, I would suggest you fit in 2 days of weight training but try to fit one of them in on one of your rest days and the other on a day you only do a short run but keep the amount of leg work down to a minimum due to the amount of work there getting while training for the 1/2 marathon. Bodyweight exercises are a good start to see how it affects your run training. Slow and steady so the body has time to adapt.
Click to expand...

Thanks, Trusylver. that is what I was thinking too. I haven't really worked my legs since I started running- they are already pretty muscular. Thanks again for the advice.
 
Yesterdays Training

Dynamic Bench Press 8 X 3 @ 25 kg
(Targets ATP Energy System, Works on developing the explosive push at the bottom of lift)

Close Grip Bench 3X10 @ 65 kg (Triceps)
Tricep Pushdowns 3 X 10 @ 55 kg (Triceps)
Skull Crushers 3 X 10 @ 45 kg (Triceps Medial + Lateral Heads)

Rower 15 minutes (recovery HR: 37 beats at 1 minute mark, 47 beats at 2 minute mark)
 
You must log in or register to reply here.
Back
Top