Lift, Train, Fitness

Trusylver said:
for maintaining muscle lifting 3-4 days per week is usually adequate for most spending around an hour working on strength, 3 days per week is suited to a full body workout and will be a little longer than a 4 day per week split workout.

The big compound lifts, while taking a little more effort to learn, work a lot of muscles at once so you do not need to spend hours training a ton of isolation exercises.

Time with a trainer to learn form is money well spent, for some exercises like squat you will see a lot of different ways to do it, each one claiming to be the right way, when in reality good squat form depends on your individual anatomy with differences in things like femur length, hip socket depth and angle etc changing the way the lift looks for each person. eg somebody with a very angled hip socket will do better with a wide stance and more foot angle than someone with deep forward facing sockets who need to have a closer foot position and quite straight foot position.
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First of all, what an amazing wealth of knowledge you have, and thank you for sharing it with us!

Second, this section I'm quoting really speaks to me and my experience joining CrossFit... I feel like in the past when I went to gyms I did the elliptical or a treadmill for a while, picked some machines to work at random, and eventually wandered out the door. At CrossFit there are typically about 5 members to 1-2 trainers and we spend about a third of the time learning and practicing movements and proper form, the coach adjusting us, giving feedback, identifying it when we have the movement or alignment right, etc. The second third of the time we usually spend practicing a specific weight lifting movement, trying out different weights and finding out max, again getting feedback all the way along. Finally we do a variable workout with mixed cardio and strength movements and activities, and everything is always full body. The workouts seem so hard but make me feel so great and my rate of recovery has improved exponentially. It has been a really great experience and I can't believe the changes in my body and my strength!
 
Posting from my phone so ignore the typos lol. Not looking forward to beep test today.
 
I have done a minor recalculation of my macro's today, my protein levels needed to be increased up to 157 grams per day based on Bodpod outcome.
I also need to re-organise my eating times, As part of the lecture yesterday we looked at what has an effect on sleep quality, and having a good sized chunk of my protein intake at night is not helping sleep quality. It wont hurt the length of overall sleep but will reduce the deep sleep needed for full recovery so I don't wake up still tired.

Back to doing some detailed tracking to make sure everything else is still ok.
 
I think I am done with outdoor work today, I have spent hours using a firefighting rake/hoe to hand clear an overgrown section of paddock where hubby could not see if there were any hazards for mowing or using the bladed brush cutter on, I feel stuffed lol still need to get into the gym tonight.

all the overgrown areas need to be cleared before it gets too hot and the fire season starts.
 
ok I just blew my carb limit lol with a bowl of hot chilli & beans, oh well I think I earned it today
 
Still feeling shaken tonight after the gym.

completed rehab and was squatting 90 kg (198 lb) and had a stupid woman try to squeeze past the squat rack, bumping the bar I was squatting, disturbing my balance making it hard to recover and rack the weight, while attempting to rack the bar she started pushing on one side of the bar making me have to compensate whilst already unbalanced, when told to stop, she kept pushing until I yelled to let go. When I finally racked the bar I asked "do you know how bad an injury you could of caused?" her response was to accuse me of being rude. Hell I kept it together enough not to swear at the stupid bitch but it has left me badly shaken to think how close I came to serious injury because of an idiot. :flame::banghead::banghead::boxing::flame:

I was lucky to actually be able to actually walk out of the gym after that.
 
I hate to think how that could have ended. What a lucky escape! How ignorant can someone be? You did well not letting fly, Tru.
 
I have Uni today, back is a bit painful on one side from last nights fiasco. back of shoulders are also stiff this morning from the chipping yesterday and to top it off I have a small case of sunburn from the tropical winter sun.

oh well, getting in plenty of water before I jump in the car for 150 km drive down to the Uni, so have been learning a mix of new stuff and re-enforcing my existing knowledge, today I will be in the exercise lab after today's lecture and tonight I need to start on my talent ID info graphic, 500 word max including appendix.
 
Nutrition today

Protein - Perfect (151 grams)
Carbs - Perfect (10.8 grams)
Fat - Perfect (53.7 grams) a touch over minimum fat to avoid hormone problems caused by lack of dietary fat.

Sodium - Low (500 mg)
Vit A - Low , got half needed
Arginine - Ok (84% of target) if low again tomorrow I will supplement to bring up
Water - Good (1500 ml)

Everything else values as required

Most members here won't track the number of nutrients I do so I will occasional post what some of these nutrients do

Arginine
In the body, the amino acid arginine changes into nitric oxide (NO). Nitric oxide is a powerful neurotransmitter that helps blood vessels relax and also improves circulation.

Benefits

Wound healing
Helping the kidneys remove waste products from the body
Maintaining immune and hormone function
Dilates and relaxes the arteries

There are other potential health benefits with arginine, such as possible reduction of blood pressure in some people
 
I feel a little sorry for a young man I was teamed up with in the exercise lab for PNF stretching today he was not strong enough to maintain resistance for the shoulder/pec stretch (CRAC) method
 
This morning is the first time I have felt like doing push-ups since the push-up challenge lol, pushed out a quick 50 and while bub is watching fireman sam on the TV I will tackle an exercise the uni tutor thinks is a good exercise to do every day, a case of use it or loose it, so for spinal mobility its time to go and do some segmented cat cows and depending on how I am feeling tackle the Brettzel (this one I will be assessed on coaching)
 
Just read about the Tuesday incident in the gym - awful. Gym management should be told, and notices put up alerting people to how serious such actions can be - not going as far as naming and shaming, but saying in general terms "DO NOT GO WITHIN [I'm no expert so cannot say] OF MEMBERS WORKING WITH [relevant] EQUIPMENT. TOUCHING OR UNBALANCING CAN LEAD TO SERIOUS INJURY OR DEATH."
 
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today's lunch, not pictured are the spices, turmeric and smoked paprika
 
looks like I am falling behind protein today, I prefer not to but time for a protein shake, I am finding it difficult to switch my protein intake to earlier in the day and I want a good few hours without protein before bed, I really need improved sleep quality, even better would be uninterrupted sleep lol
 
LaMaria said:
I'll be very interested to hear your experience with moving your protein to earlier in the day.
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I think it will take some time to adjust to but the last couple of nights have been a bit better sleep wise, but to soon to tell if it is from re-arranging my eating.

I was ravenously hungry last night, could of been from no protein during the evening or more like from that TOM starting. I did not give in but it was serious temptation.

Heading into town now, time for a haircut for bub and then time at the park before coming home to try and study if she will go down for a nap.
 
I am so glad I read your diary this morning. I had a lousy night's sleep & ate some protein just before going to bed last night, instead of having fruit. I won't do that again. So are you not going to have protein at your evening meal at all?
 
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