Lift, Train, Fitness

having a slow quiet day today. At 4 months old now my daughter is sleeping better at night (yay more sleep for me). it is still raining but flood waters have receded, still to wet to do anything outside.

about time to cook something to eat, liver is on the menu this afternoon, first meal of the day.

my injuries are not feeling so bad today, may be able to do some light training after coaching at the gym tonight.
 
614-protein-weight-loss1.png
 
I'm sure that's true for elite athletes. I'd be curious to know if the same holds for normal people who exercise with less than optimal intensity for maybe an hour a day, 5 or 6 times a week. Which is what most of us get when we're lucky.
 
unfortunately these sort of studies are not done on normal gym goers, however most elite lifters will not train any more than 4 days per week and extended training sessions are counter productive for building strength because long sessions usually lead to over training.

Food was ok today, hit nutritional markers but calories were a little high, protein was more than required, however the brawn i had for a pre gym snack was great for hitting some of my nutrient targets.

Managed squat at warmup levels, so 3 sets at 70 kg then some light bench press (60 kg) to get some good blood flow into some of the injured areas, no extra pain so form was spot on.

now to go and ice my elbow just to be on the safe side, but it feels ok at the moment.
 
Good infographic.

Your squat makes me cry. I wish 70 kg was a warm up set for me. I haven't even hit 60 kg on my bench yet.

Hope the injuries hold up well.
 
-Cory- said:
Good infographic.

Your squat makes me cry. I wish 70 kg was a warm up set for me. I haven't even hit 60 kg on my bench yet.

Hope the injuries hold up well.
Click to expand...
Keep up the hard work you have been doing Cory, you will get there

Feeling a bit tired today, bub is in childcare today (she goes 1 day per week) so will probably try to catch up on sleep, although she has been sleeping through the night, she was a bit restless last night.

no extra pain from last night so a good sign I kept training light enough, and my elbow actually feels a little better. I still may end up with a little DOMS tomorrow.
 
Squatting over 4 times what I'm doing at your warm up levels. Wonderful that you can test the waters in a meaningful way. I'm sure you'll be wary and wise.

My near 5 month old grandson will be by tomorrow. I have just an inkling of the effort that goes into caring for one at that stage.
 
How I feel about cardio lol

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however his curl form is very poor
 
Have just written up training program for the next 3 months, aim is slow volume rehab back into heavy lifting.

so lower weights that should be easy to rebuild muscle condition while concentrating on competition lifts but higher volume with increased number of sets without going into a full hypertrophy program like GVT.
 
took this photo last night, was not walking so not putting it in the walking thread. hubby brought this Elephant hawk moth caterpillar home for the weekend from work for me to photograph, it is now cocooned in my peace lily, looking forward to photographing the huge colourful moth when it emerges and hubby bring it home again. This is a reduced image, in the full image you can see individual hairs on each foot and its teeth in detail, hubby will be printing big pics to go into a display in the science department where he works.

View attachment 25280
 
Now that I am feeling a bit more like my old self after giving birth, it is time for some new goals, having already returned to pre pregnancy weight that is not one of them, however :

Goal 1: 20 % bodyfat (currently around 30% which is healthy for my age but I did loose control a bit between my miscarriage and the start of this successful pregnancy)
Goal 2: 12 % bodyfat (just because I feel like it lol, lowest healthy fat % for ladies)

As seen above I have my post natal training program written up, I have moved my stationary bike up to the house from my training room in the shed so I can get in some hated cardio when bub is asleep. My eating has been good but not perfect, hitting 93% of my macro and micro nutrient targets (Vit K is lacking, not always getting enough sodium and B3 is a little high)
 
Stationary Bike: 30 minutes, fasted, 35C heat, Aircon off, 430 calories (based on HR and Power Output)
 
Do you do any intervals on the bike or plan on doing them? If so, what kind of watt ratio makes sense to you?
 
When I do intervals on the bike, it is usually based on HR rather than the Watts. Usually pushing to 90% max for as long as possible then dropping back for about 2 minutes for recovery before next interval. However most of my bike time will be a casual 10-30 minute at a time through the day when bub is sleeping or of an evening when watching a movie with my husband before bed.

Tonight it is back to the gym for a proper training session.
 
a) That caterpillar looks amazing.
b) Very glad to hear you´re starting to feel like yourself again!
That second goal is very ambitious, but you know that, and I´m curious to see how you fare with it.
 
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