A new stage of the journey

Bench Press - Barbell, Flat
Set 1 - 5 reps of 70 kg
Set 2 - 5 reps of 75 kg
Set 3 - 5 reps of 80 kg
Set 4 - 5 reps of 82.5 kg
Set 5 - 5 reps of 85 kg

Bench Press - Dumbbell, Flat
Set 1 - 6 reps of 30 kg
Set 2 - 6 reps of 30 kg
Set 3 - 6 reps of 30 kg


Bench Press - Barbell, Inclined
Set 1 - 5 reps of 55 kg
Set 2 - 5 reps of 55 kg
Set 3 - 5 reps of 55 kg

Dumbbell Curl - Seated
Set 1 - 10 reps of 15 kg
Set 2 - 8 reps of 17.5 kg
 
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Today was a good day, stuck to the diet well, weight is dropping slowly and my benchpress is looking good 3 weeks out from the Nationals
 
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Trusylver said:
Today was a good day, stuck to the diet well, weight is dropping slowly and my benchpress is looking good 2 weeks out from the Nationals
Click to expand...

FANTASTIC ~ that pretty much sums it up ;)
Its great that you had a good day and things are all going in the right direction. *two thumbs up.... wayyyyyyy up* :D ~ Michelle
 
Can I borrow some of your willpower?... OOOOO better yet I'll just borrow you!!! If you followed me around and watched what I ate and made me exercise I'd be in super shape in no time lol :p

Looking good as always tru!
 
Barbell Deadlift
Set 1 - 10 reps of 70 kg

Back Extensions
Set 1 - 5 reps of 55 kg
Set 2 - 5 reps of 55 kg
Set 3 - 5 reps of 55 kg

Calf Raise - Barbell, Standing
Set 1 - 5 reps of 220 kg
Set 2 - 5 reps of 220 kg
Set 3 - 5 reps of 220 kg

Leg Curls - Lying
Set 1 - 5 reps of 47.5 kg
Set 2 - 5 reps of 47.5 kg
Set 3 - 5 reps of 47.5 kg

Squats - Barbell
Set 1 - 5 reps of 100 kg
Set 2 - 5 reps of 100 kg
Set 3 - 5 reps of 100 kg
Set 4 - 1 reps of 120 kg
Set 5 - 1 reps of 130 kg


LOL Solty, don't speak to soon, This afternoon I slipped up and ate a slice of wholegrain bread and I am already starting to feel the effects.

coeliac + Bread = BAD NEWS :(

I Knew I shouldn't have but it had been sooo long and i Ignored the consequences, I am now regretting that one slice.
 
Sorry you're not feeling well Tru. Gosh it must be hard to avoid bread I dont blame you for slipping up. I've been trying to avoid it and I slip up every single day! I also admire your general consistency and follow through. :waving:
 
Today will be a light exercise day, I will stick to doing a bit of cardio and some bodyweight stuff while my eldest son is at his cheer squad stunt workshop this afternoon. He is a little nevous but he was recruited to go by the cheer squad captain because he is Very strong despite his small size. He has been told by his matial arts teacher that the cheerleader training will help his matial arts.
 
I think if I tried to go no carbs.... I'd get fired.. divorced.. and possible go to jail.

No carbs = super B%#@% lol Really.. there are some things I just need, and a ton of carbs is one of them :reddevil:
 
Being a coeliac there are so many things I can't eat, it is amazing how many products contain gluten and more specifically wheat. I have a reaction even if a product contains something derived from wheat regardless of the gluten content but I break sometimes.

If I had a choice I wouldn't be on such a low carb diet.

my eldest had fun at the cheerleading and my youngest ASD son joined in at the end and want's to join the squad for training on friday so that will be interesting.

I made it across the monkey bars today when I took the kids to a crowded park, LOL i don't usually risk making an arse of myself in public.
 
My 3 year old daughter is always trying to go across the bars and I have to hold her cuz she's too little. That sounds like a fun challenge. Wonder if I can make it across..

So what has the weight result been from cutting out gluten/breads?! I assume you still eat lots of carbs in the form of extra veggies and fruits since you've gotta eat something! And bread/pasta/rice is often the staple. I've been trying to cut it out as much as possible in the hopes this will help break my plateau..so far so good actually, even though I've been eating some bread or crackers every day.

How's the weather out there? I trust your winters aren't too bad eh?
 
Not having gluten containing food hasn't realy made much difference for weight loss mainly because I don't digest them well and they make me quite ill as well as giving me a blistering ichy red rash ALL over.

I get carbs from veg including broccoli, cauliflower, choko etc. I also eat a fair bit of fruit depending on whats in season. I love eating fresh macadamia nuts and it's good exercise walking around collecting them. I have noticed that I bloat badly and retain more water when I over do the carbs.

Winter here is very mild, it is mid winter and I am still in T Shirt and shorts :) one of the benefits of living in the sub tropics. The coldest it has been was 0 C but usually about 6-8 C of a morning and gets up to about 20-25 C at this time of year.
 
Bench Press - Dynamic
8 X 5 @ 50 kg

Bench Press - Barbell, Flat, Close-Grip
3 X 5 @ 75 kg

Tricep Pushdowns - Straight Bar
3 X 5 @ 87.5 kg

Skull Crushers
3 X 5 @ 47.5 kg
 
Tomorrow will be a long day at the gym, In addition to my usual time I have been called in along with the rest of the gym staff for a 4 hour training session on operating and training clients how to get the most out of the Vibra Gym machine that has been installed.

I had a go on it a couple of weeks ago and it was great for relieving stifness and DOMS and I am curious as to its full potential.
 
I am sooo glad I don't suffer hangovers, It has been about 12 months since i last had alcohol up until last night when I downed 1/2 a bottle of shiraz. prolly wasnt good calorie wise but i did get a good night sleep :D I am heading off to the professional development at the gym now, I will report again tonight.
 
FRIDAY 3-Jul

Deadlift 3x5 @92.5 kg
Shrug 3X5 @102.5 kg
Seated Rows 3X5 @ 107.5 kg
DB Rows 3X5 @ 35 kg
Dynamic Squats 8X2 @ 70 kg

Also during the profesional development yesterday we all had to be take turns as test subject on the vibrogym for various exercises, among others I had to do squats, supermans and as the best person at pushups I was set a test.

The machine was set my maximum amplitude and 40 heartz (spelling ?) and told to do as many full pushups as possible we it didn't seem to bad to start with but fuck it became hard real quick, it felt like every fibre in my triceps were being activated (which is what the vibration is suposed to do) and we were told that at that setting it is like exercising under 5-6G of force. I Completed Half the pushups I could achieve in a stable surface.

In Australia the VibroGym is a registered medical device and is used by many of our football clubs and also used by Olympic athletes to improve power and flexibilty. Some of the scientific studies were very interesting. One study done by essedon football club found an improvement of 10% flexibility compared to normal training methods in already well trained athletes and a University study found an Increase of 20% was able to be achived.

As a skeptic, I have been converted but it is still only a tool, I am now qualified to train people on it.
 
I wish we had one of those machines in my gym. Sounds like it would be something good to add into my workouts.
 
Hi Tru, wow those weights are insane!!! You're a force of nature! I'm also interested in the VibroGym; is it just one big piece of equipment and can you do the whole body on it? It sounds mean. :) Imagine how fast I could get my triceps toned up on that shit. :p

Thanks for your encouragement in my diary. I really need it these days! Been slacking off a bit!

Cheers! :)
 
It is a vibrating platform that intensifies your workouts making them more effective and shorter but it is not a magic bullet, you still need to complete a workout on it. You can buy similar machines for home but the vibrations are not consistant and are not effective. Shinsplints if I remember correctly you are in Melbourne ? there are gyms in Melbourne that only have this machine in them.

you can do a whole body workout on it with and without weights, my hubby is addicted to it :)

scientific studies
 
MONDAY 6-Jul

Bench Press 3x5@80kg (176 lb)
Bench Press 2@87.5 kg (193 lb)
DB Bench 3X4@32.5 kg (72 lb)
Incline Bench 3x5@57.5kg (127 lb)
Bicep Curl 10 @ 15 kg (33 lb)
Bicep Curl 3X8 @ 17.5 kg (39 lb)
 
TUESDAY 7-Jul

Squat 3x5@ 100 kg (220 lb)
Lying Leg Curls 3x5 @ 47.5 kg (105 lb)
Calf Raises 3x5 @ 230 kg (507 lb)
Back Extensions 3X5 @ 57.5 kg (127 lb)
Dynamic Deadlift 10X1 @ 75 kg (165 lb)
 
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