Lift, Train, Fitness

THIS SUNDAY AT THE ROOT CELLAR (11745 E. West Street):

DEATH ADDER! Also playing: Toxic Waste Site, Shredded Fungus, and local legends Puke! Doors 7pm, Show 8pm.

Oh and I really don't dig snakes, which makes the move I made to Phoenix 10 years ago a very curious one.

Anyway my short term goal is to eventually bench my body weight for 6 reps. Right now I'm at 145, so about 25 pounds shy. Not sure whether it will be easier to lose weight to get there or gain strength faster than I gain pounds, or some combo of alternating both.
 
Probably quicker to build strength than drop the weight, or at least that's the way it would be for me lol.
 
yep, that is within 15-20 minutes of my place

the traffic on our road during school holidays is horrendous due to people visiting Fraser Island or the mainland camp grounds.

When I owned the tourist shop in Rainbow Beach we used to sell a screen saver with photo's of all the car wrecks on the beach after they done dumb things, it was a best seller lol

just to right of that photo is where the car barge crosses over to the island, usually can see dolphins and sea cows as your crossing, and you can hand feed the dolphins at Tin Can Bay.
 
Almost time to hit the gym for the first day of my new training program I have prepared, I will be stuffed afterwards lol but should bring my bench back up to where I am reasonably happy, as recovering strength after injury has been slow and I don't like being weak.

I also have coaching this morning, for my son and another young man.
 
I simply can't imagine you being weak Tru. Not_even_slightly_!! Your new training schedule would exhaust me, just reading about it I'm sure :)
 
Gym went well this morning

Bench Press Warmup
Bench 3 X 3 @ 70 kg, 3 @ 72.5kg, 2 X3 @ 75 kg (166 lb)
Board Press (2) 5 @ 80 kg, 5 @ 82.5 kg, 5 @ 85 kg, 4.5 @ 87.5 kg (193 lb) (failed on last rep spotter assistance to rack)
Incline DB Bench Press (pushing out) 6 @ 17.5kg, 6 @ 20kg, 6 @ 22.5 kg, 3 X 6 @ 25 kg (55 lb)
 
Damn your bench numbers are insane!!! I did a 1RM of 60kgs a few months ago, can't imagine trying to do more than one in a set even now (though I've switched from strength to aesthetics so I haven't tried doing it again).
 
Depending on how my time is going tomorrow, I might nip down to the beach to take a few photographs of the sinkhole.
 
Bubble Soccer would have to be fun! You lead such a busy life. A friend saw a 5ft Tiger snake yesterday. That is WAY early- especially in Tas! Going to be a snake year by the sound of it!
 
yesterday was squat day at the gym

Squat - Warmup, then 3X10 @ 60 kg
Deadlift - 3 X 10 Speed an technique work
Hamstring Raise 3 X 10, these are tough and horrible but THE most effective hamstring exercise you can do
Lever Lat Pulldown, 3 X 10 @ 35 kg

so it was a good light session for the first squat day of the new program, Son was happy that he was warming up with my working weight this time round lol, first time ever.

Starting to get nervous about my sons PL meet on the 18th, despite having a couple of records this will be his first full meet and my first as a professional PL coach rather than as an Athlete. Had a problem this week with his competition equipment, the order from the US is not going to be here on time so spent the last couple of days scrabbling around getting alternative approved equipment organised, which should all arrive either tomorrow or early next week.

Weekend will also be busy with the masters football tournament, Today and tomorrow I have to make sure all of my equipment is ready to go (massage tables, marquee, first aid kit, TENS machine, and enough strapping tape to patch a hole in the titanic lol)

This mornings training and coaching session is Light Bench Press
 
Light Bench day went well

Warmup followed by

6 X 6 @ 60kg close grip bench
3 X 10 @ 60 kg Floor Press
3 X 10 @ 10 kg + Burn Bar on Decline French Press, last couple of reps was a real struggle

got a good chuckle form my son who commented I was too high on my start position for french press lol, I will turn him into a trainer at this rate.

My friend (the gym owner) suggested that if I was a true masochist I would have finished up with tricep bench dips on the vibro gym lol, maybe next week.
 
you seem to be so active always!
nice to read your diary from the beginning ,it makes me feel motivated and energetic!!!
 
Deadlift day today but also keeping an eye out for the post, sons belt should get here today, soft suit arrived yesterday.

Also have got to pack the car with all of my massage and sports medicine gear so I don't have to worry about it in the morning when we get a early start for the drive to maryborough.
 
That's good that the gear is arriving. I hate leaving stuff until the morning when we're heading anywhere. Planning is everything, especially with your busy life!
 
Ketogenic Diet effect on Muscle Protein Synthesis after exercise

A study showing that muscle protein synthesis is not hindered by a low carb keto diet, You don't need a high carb diet to build quality muscle.
 
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