Lift, Train, Fitness

Slept better last night, bleeding has stopped, I will go into the gym later this morning.

As much as I would like to curl up on the couch and die, life goes on and if I don't get back out doing normal things then, as someone prone to depression I will sink very deep. I have a need to keep my mind and body active, if I have time to think then those thoughts can be very dark.
 
Made it into the gym, kept it light

GVT Bench Press
GVT Squat
10 minutes, treadmill, hills program, 150 calories

need to work in at the gym tomorrow, should at least keep my mind active and prevent me from worrying about stuff

Wrote up an article last night about body types and body proportions for powerlifting, studying scientific peer reviewed articles made my head feel like exploding.
 
They're interesting though, after you get past the stage of "what is all this and what should I be looking for to know how much value I should place on this specific outcome?" I am glad you are able to keep yourself occupied; doing what you know is best for you can be very hard.
 
Made it into the gym, kept it light

GVT Bench Press
GVT Squat
10 minutes, treadmill, hills program, 150 calories

need to work in at the gym tomorrow, should at least keep my mind active and prevent me from worrying about stuff

Wrote up an article last night about body types and body proportions for powerlifting, studying scientific peer reviewed articles made my head feel like exploding.

I'm sure I could easily Google this but I'm faaaaar too lazy today so I'm just going to ask...

What's GVT?
 
GVT is German Volume Training and is basically 10 sets of 10 with exactly 1 minute rest between sets at 60-80% of 1 rep max weight and it is an exceptionally good way to build muscle mass fast. By the end of a GVT exercise, you should hardly be able to move that bodypart and it can cause an exceptional level of DOMS in an untrained lifter, taking more than a few days to recover. I am only slightly sore which is to be expected, because despite not having trained hard for a while my muscles are still well adapted to this level of training.

GVT puts less strain on the Central Nervous System than most of the training used for Powerlifting or to build Max Strength in general, so it is a good change of pace.
 
GVT is German Volume Training and is basically 10 sets of 10 with exactly 1 minute rest between sets at 60-80% of 1 rep max weight and it is an exceptionally good way to build muscle mass fast. By the end of a GVT exercise, you should hardly be able to move that bodypart and it can cause an exceptional level of DOMS in an untrained lifter, taking more than a few days to recover. I am only slightly sore which is to be expected, because despite not having trained hard for a while my muscles are still well adapted to this level of training.

GVT puts less strain on the Central Nervous System than most of the training used for Powerlifting or to build Max Strength in general, so it is a good change of pace.

Hmm, never heard of that before. The concept makes sense though. I might have to try that out once I get farther along my weight lifting endeavor where I start working on building muscle mass.
 
Things have been tough lately and a pm from cate has sort of brought me back.

Have been keeping busy getting set up to breed my birds and establishing a new powerlifting club.

View attachment 24343

The boys have recently dropped their train, will post a display pic when they regrow during mating season.

View attachment 24344
 
Feeling ill today, may have concussion, hit my head under the house this morning, at least I didn't pass out, but dizzy and vomiting is not fun, although the vomiting may have another cause.

I have an appointment for guided cortisone injections today, should get me back lifting and not just coaching.

Have been learning how much work it is to set up a properly incorporated sports club, but it will be worth it, in partnership with the gym we are organising an regular local inter school lifting competition, with club training days for each school every week.
 
Health, Exercise, Sport and Elite Sport

During my drive home from dropping my youngest son off at work, I was reflecting on the differences between exercise, sport and elite sport and how it relates to good general health.

Most people understand that exercise is an essential part of good health but is sport and elite sport ? Casual or social sport is in the same category as general exercise, great for you health but it can be taken to far and injuries including serious ones can and do happen especially when there is inadequate coaching.

Elite Sport on the other hand, is not healthy, and you would be hard pressed to find any elite athlete who would say otherwise. Yes we are fit and outwardly look like the picture of good health but underneath our bodies are broken, we push ourselves beyond what is normal or healthy for the human body leading to long term and debilitating injuries. You may be wondering why we do it ? elite competition is like a drug, the high you get from being the best at your chosen sport cannot be compared to anything else. However the lows following a career as an elite sportsperson can be deadly, this can be seen in some of the Australian media reports over the last few days. As an athlete you crave the highs and when that is gone the lows hit hard.

If given my time over again would I still compete at an elite level ? hell yes, despite what I know now, there is nothing better than having stepped up on that podium. As a teenager I was warned about what was to come when I got older, it made no difference, I was young and stupid once, now I am bit older but still no wiser.

for those on the forum who are new and don't know me and don't feel like going back to read hundreds of posts, I have been competing on and off at an elite level of sport since I was a young teen across several sports including but not limited to Judo (State and National Level, missed out on Olympics due to injury), Broomball (State and National Team) and Powerlifting (Australian Champion). I am a Nationally qualified Powerlifting coach, Qualified Massage Therapist and senior Sports Trainer (roughly equivalent to an Athletics Trainer in the US)

Even as an elite sportsperson I have and still do fight with my weight, don't think that just because I am an athlete or a coach that weight control is easy for me

Cheers
Trusylver
 
still not feeling good after the knock on the head, coaching tonight, just have to be careful and get to emergency If I have any of the other concussion symptoms appear or get worse. It is usually me giving instructions to concussed athletes lol, not trying to follow protocol myself. :D

elbow is no longer numb from the local that was injected with the cortisone, will not know if the steroids will work for at least another 24 hours.
 
Tru- I like having you back. I think you bring another perspective to the forum. There is no easy answer to the health & fitness balance. We all are trying to achieve it, yet, we also know it's not black & white.
Please take as good acre of yourself as you would one of your sons xo
 
still no effect from the cortisone, but feeling a bit better today, even if this injection works I will still need to have more on the other side of the same elbow along with two shots at least on the other elbow.

coaching session went ok last night but it was fucking hard to resist doing a demo of a single 50 kg curl when asked lol, injuries suck. I just want to be able to lift again.

the boys (B1 and B2) have been calling for our peahen this morning, while she paces along the side of their enclosure like a big tease.

Time for breakfast, 3 egg whites, the yolks go to the peafowl as treats
 
Hey Tru, wow, I've had a bit of a read of your diary.

I am so sorry about your miscarriage, what a terrible thing to go through, I could feel how excited you were about the prospect of a new kid to add to the fold.

It seems like you have achieved so much in your sporting life, that is so cool. I am not an athletic girl, bad hand-to-eye coordination and don't understand that you can't be 'nice' and be competitive, but I really admire people that want to be the best and have the drive and self-belief to do it.

I think what you were saying about the elite sport thing can be summed up as follows:
'Tis better to have loved and lost than never to have loved at all.

Can I ask you a question? Why are you not listening to your body and getting steroid injections so that you can do something that maybe you shouldn't be doing anymore? In my head, the body knows more than the mind, and if it doesn't want to lift anymore, than maybe it shouldn't be?
 
A couple things, regarding lifting, listening to your body and good health.

In a way I do listen to my body, I do understand that I can no long physically cope with the workloads used in the past. This is a very difficult process for an elite athlete to adjust to. As an example depression, drug and alcohol addiction and suicide is not uncommon for former elite athletes in the last couple of weeks here are just 2 high profile examples

http://www.2oceansvibe.com/2017/02/...ts-suggest-suicide-called-friend-just-before/

http://www.abc.net.au/news/2017-02-...p-with-mental-health-pleading-privacy/8291138

however the question is should I just give up lifting completely ? the answer is no

Firstly, there are many studies showing that meditation is great for general and mental health, however, meditation is not just things like yoga or sitting down chanting om. Lifting is a form of meditation, when you lift everything else is blocked out, the world and you other life problems don't intrude. You become one with the bar and nothing else matters.

Physical health is important as you age, and part of that is a requirement to do weight bearing exercise, for both bone and muscle health, this lifting does not need to be competition level but is still needed.

With bone health in particular, I do not produce Vit D from sunlight, I must supplement every day so as not to lose bone strength, for that supplementation to work most effectively in maintaining bone, I must be lifting, I have a very heavy, strong bone structure which has not be affected as yet, but I am under Doc orders to maintain my lifting. People with light bone structures who do not lift, are at a massive risk of osteoporosis as they age, it is hard to be around the elderly who are at risk of shattering bones from running in things or having a minor fall, when it could have been prevented through the right exercise.

Without the injections I cannot open a tight jar lid or even lift that jar up to the top shelf of the pantry without pain on some days, I do not have any specific injury, I still have the strength but I have got a lot of "wear" and inflammation which causes pain but not further injury.

My elbows are not my only problem area, I also have had past surgery on my right knee to have calcification removed which had formed after tearing all the ligament in that knee when I was 16 (Judo training accident in lead up to Olympics trial), however without proper rehab and heavy lifting, I would not be able to do many normal activities now.

I also have a calcified shoulder, this cannot be fixed, the removal of the calcification would remove too much soft tissue to maintain shoulder integrity. the original shoulder injury was a subluxation of the shoulder (Partial Dislocation) during a tackle in a rugby union game. Lifting allows for increased strength around the shoulder to compensate for the injury and protect the shoulder from further problems.

Lifting is not just important as you age, as many of you will have seen, I am very proud of my youngest sons lifting achievements, however, what is not mentioned is that the heavy lifting is critically important for his good health. All of my sons joints are hyper mobile

http://www.medicinenet.com/hypermobility_syndrome/article.htm

without a complete structured lifting program to maintain perfect muscle balance, he would be needing physiotherapist treatment every week for joints that simply just move out of place from a simple bump. His strong balanced muscle structure prevents major injury. At his last appointment the physio said he should apply to circ du soleil lol

now it is time to pick him up from work lol
 
I don't usually post my food, but plan to start getting back into the habit, I follow a strict keto way of eating, and my protein needs are higher than average due to the amount of muscle I carry.

Breakfast - 3 boiled egg whites
Lunch - 2 X 90 gram tubs of plain yogurt
Snack - Raw Almonds
Snack - 3 dry fried eggs
Dinner - Will be dry roasted chicken seasoned with fresh herbs and spice from garden (chilly etc.) no stuffing
served with zucchini, onion and mushroom. (Chook is still in the oven)

Water: 3 litres

eggs are all free range from my flock

Exercise: hauled some overgrown rebar mesh into the chook yard, suspended on plastic supports to be 2 inches above the ground in order to regen a section of the yard with grass, the mesh stops the chooks scratching up that section while grass regrows.

Walked 5k, it was washing day and my machine is down the hill in the farm machinery shed and the clothes line is next to the house :)

Plan for tomorrow: remove some star pickets from wrong location then begin building an add on pen in prep for raising some new chooks I will begin incubating next week, when my new incubator arrives in the post. Coaching at the gym during the evening.

Saturday hubby will begin clearing ground for the new breeding enclosure for the peafowl, while I am manning a table for the chess club at a community event.
 
Feeling a bit run down today, spent all day working the chess club table at a connecting the community event, still need to pull myself together to get into chess club this morning to see if the effort yesterday was worth it.
 
Back
Top