A new stage of the journey

i think for those reading my diary list of exercises can get a bit boring so to spice things up a bit i am gonna start posting the occasional exercise tip.

Always train the oposing muscle or muscle group
many muscles work in pairs and if one is over worked at the expense of the oposing muscle it may be predisposed to injury

eg. strong calf muscles (gasctrocnemius and soleus) and a weak shin (tibialis anterior) can lead to the pain of shin splints.
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not bad relly, finally making a bit of slow progress at my sons school, the members of staff involved in the last incident were sent for propper training :)

I have a little bit of DOMS from the dynamic squats and deadlifts yesterday, even though the weights are light by my standard the speed used in the lifts using maximum force while maintaining form has had a solid effect on my fatigue levels but should have a good effect on my ability to develop power from the floor in my deadlifts and out of the hole at the bottom of the squat.

i was developing enough force in the squat that the bar wanted to become airborne at the top of the lift lol

tomorrow is triceps and shoulders to supliment heavy bench day on sundays.
 
THURSDAY 23-Apr

Dynamic Bench Press 10 sets of 3 @ 50 kg
Close grip Bench press 3 X 10 @ 45 kg
Tricep Pushdowns 3 X 10 @ 60 kg
Skull Crushers 3 X 10 @ 30 kg
 
Eat a high carb snack within 30 minutes of exercise​
Exercise depletes muscle glycogen stores, eating a carbohydrate snack within 30 minutes of finishing a workout will accelerate the ability of the muscles to replenish their glycogen stores. this will shorten the recovery time needed after exercise.

1 gram of carbohydrate per kg of bodyweight is recommended as a post workout snack.
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FRIDAY 24-Apr


Exercise Sets Reps Weight

Deadlift 3 X 8 @ 47.5 kg
Shrugs 3 X 8 @ 57.5 kg
Seated row 3 X 8 @ 90 kg
DB Rows 3 X 8 @ 20 kg
Dynamic Squats 10 X 2 @ 65 kg
 
I got a new food scale today, it calculates the nutritional values of my food as i weigh it allowing me to calculate my macros a little easier without looking up the info on the puter.
 
Trusylver said:
THURSDAY 23-Apr

Dynamic Bench Press 10 sets of 3 @ 50 kg
Close grip Bench press 3 X 10 @ 45 kg
Tricep Pushdowns 3 X 10 @ 60 kg
Skull Crushers 3 X 10 @ 30 kg
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I love your exercises.. I see a lot of what I am trying to do. I cant lift nearly what you can but I am working on it. Weight lifting is such an empowering thing for a woman. I could FINALLY see some muscle definition showing this week while working my arms hehe I am jealous of your tricep strength!! lol My dominant arms tricep is incredibly weak for some reason.

Hmm I have a question that you might be able to shed some light on for me. How do your muscles feel the days following your workouts? I guess I assume that I should at least be a little sore after a good workout but lately I haven't been at all. I raised my weights 2 weeks ago and fatigue at about 10 or so reps so I don't believe its because of the amount of weight I am using. And for reference I alternate between bi's and tri's.. 2-3 exercises for each, 4 sets and I go till my arms cant lift for another rep.
 
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Trusylver said:
I got a new food scale today, it calculates the nutritional values of my food as i weigh it allowing me to calculate my macros a little easier without looking up the info on the puter.
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Thats cool and Im happy to hear about the teachers needing to go for training. That must make ya feel good to a point hey
 
solty said:
Hmm I have a question that you might be able to shed some light on for me. How do your muscles feel the days following your workouts? I guess I assume that I should at least be a little sore after a good workout but lately I haven't been at all. I raised my weights 2 weeks ago and fatigue at about 10 or so reps so I don't believe its because of the amount of weight I am using. And for reference I alternate between bi's and tri's.. 2-3 exercises for each, 4 sets and I go till my arms cant lift for another rep.
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Because your body has adapted to your regular exercise routine it is no longer sore, this doesn't mean that your routine has stopped being effective though.

At the start of a new program i will feel sore because i am hitting the muscles in a slightly different way to how i was previously and i will be sore after i have had a break from training but after a week or so I will have very little in the way of DOMS

Also as far as strenght training goes, the speed and number of reps can make a big difference to what you are trying to achieve.

Low reps, slow/moderate speed, high weight for strength
Low reps, high sets, high speed, moderate weight for power
Moderate reps, sets and weight at a V slow/medium speed for mass
high reps, low weight, low sets medium speed for endurance

the dynamic lifts in my program at the moment are to develop explosive power and to force the muscles to only use the ATP-PC energy system during the lifts as the sets are not long enough to make use of the lactate system or to be aerobic in nature
 
Today has been a rest day relaxing with friends, Ate and drank the wrong mix of nutrients but stayed under my calorie budget. With my comp prep I can't afford to mess up my food intake :piggy:, I need to be more disciplined with my eating. By not eating enough protein I have not recovered as well as i would like from this weeks exercise and I need to drive to brisbane tomorrow for specialist coaching.
 
Thanks Tru :) It's good to know that its still working even though its not killing me the day after. I've been bad with my protein too. I know I feel better the days after my workouts when I've had enough.. and I have enough calorie room to add in a shake usually but I just don't do it. You have even more stress to get in enough because of the training and comps coming up. They need to just do like what I saw in a movie.. there was no reg food.. just a "food pill" that you swallowed lol.
 
SUNDAY 26-Apr

Bench Press 3x8 @45 kg
DB Bench Press 3x8 @17.5 kg
Incline Bench Press 3x8 @32.5 kg
Bicep Curl 10,8,6,4 @ 8 kg
 
Its going ok relly, it takes up a whole day to do it if you count the drive their and back all for about an hour of coaching and work. I think it is making a difference but hard to tell at this early stage of my program as i am working on the lighter weights at the start of my peaking cycle.

Each week my weighs go up according to plan so as to peak at a weight above my last competition lift. It feels odd to be lifting the lighter weights but with the increased intensity of the dynamic lifts.

I hope to be able to hit the gym this afternood for a big cardio session. I want to spend 30 minutes on each stairmaster,treadmill and erg with a 20 minute stretching session before picking the kids up from school.
 
MONDAY 27- Apr

30 minutes stairmaster - max lvl
30 minutes treadmill
30 minutes erg


TUESDAY 28-Apr

Squat 3x8 @ 67.5 kg
Lying Leg Curl 3X8 @ 35 kg
Standing Calf Raise 3x8 @120 kg
Back Extension 3x8 @27.5 kg
Dynamic Deadlift 10 Sets of 1 40 seconds rest @70 kg
 
WEDNESDAY 29- Apr

Monthly Measurments

bust, quads and calves - no change
waist and hips - down 3 cm
Biceps - up 2 cm :hurray:

weight up slightly, BF% stable

30 minutes stairmaster - max lvl
30 minutes - light jog (treadmill grade 6)
15 minutes erg
 
THURSDAY 30-Apr


Dynamic Bench press 8X3 @40 kg
Close Grip Bench press 3x8 @50 kg
Tricep Pushdowns 3X8 @60 kg
Skull Crushers 3X8 @27.5 kg
 
heya,
just wanted to say thanks for checking in on my diary. wow, i've just seen your daily routine and it's AMAZING! power to the women! all the best xoxo
 
Thanks for dropping in.

I am a bit bored before hitting the gym for todays workout

To improve cardiovascular efficiency

Frequency --- 3-4 times/week
Intensity ----60-80% MHR
Time ------ 20-60 minutes
Type -----"Aerobic" exercise
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