New Goals

Ait is almost 11:30 sunday evening, can't sleep but need to be up at 2am to help get hubby on his way to a 2 day conference/Profesional development. feeling a bit better lot of energy looking forward to a big bench press day at the gym tomorrow. At least I don't feel like snacking but I did have a few extra carbs earlier in the form of Low calorie jelly (Jello for the Americans on here)
 
AFood: OK - ate 3 chips I should not have when I walked past the kids who were eating, not so good but not so bad either
Training: Good - see below
Mentality: OK - with hubby away at conference I have 3 ADHD Autistic kids to keep on track
General Health: So/So - still have the sniffles hanging around but at least it is not summer.


Barbell Bench Press:
20 kg x 20 reps (+61 pts)
10 kg x 40 reps (+63 pts)
60 kg x 6 reps (+89 pts)
70 kg x 6 reps (+103 pts)
77.5 kg x 6 reps (+116 pts)
80 kg x 4 reps (+103 pts)
90 kg x 2 reps (+89 pts)
100 kg x 1 reps (+83 pts)
60 kg x 10 reps (+99 pts)
60 kg x 10 reps (+99 pts)


Dumbbell Bench Press:
32.5 kg x 7 reps (+118 pts)
32.5 kg x 7 reps (+118 pts)
32.5 kg x 7 reps (+118 pts)
32.5 kg x 7 reps (+118 pts)

Decline Barbell Bench Press:
70 kg x 10 reps (+79 pts)
70 kg x 10 reps (+79 pts)
70 kg x 10 reps (+79 pts)
70 kg x 10 reps (+79 pts)

Preacher Curl:
37.5 kg x 10 reps (+26 pts)
40 kg x 8 reps (+26 pts)
42.5 kg x 6 reps (+25 pts)
45 kg x 4 reps (+23 pts)
 
AHoly moly Trusvyler! Every time I look at your diary I am just in awe of your strength training! You are a machine! I love your quote in your signature by the way! So true!
Dont worry too much about the chips... It's not the three chips that will get you...it's what you eat the rest of the day/month/year that will!

Good choices to you!

Sarah
 
AI am thinking of putting together a basic bodyweight routine to cover all the major areas of the body and posting it here in PDF format for those who are interested in doing basic exercise at home. A bit of feedback here would be nice if your interested.

I will post both my workouts for the day when I am finished evening session although I may get called in for work tonight, time to go and cook my chicken for lunch.
 
That is very generous of you, trusylver, sharing freely of your time and knowledge. Thank you!
smile.gif



I am a bit daunted (as you know) by exercise; I don't think there's any way I could lift my own bodyweight. (I see those movies where people are dangling by one hand over a terrifying drop and then swing and hoick themselves up, and think "nope! I'd be gone for sure!")


But I am interested in exercises I could do at home; apart from going for walks, all my exercise would be at home. I'll stay tuned and check in to see what happens, but wait for other responders before you use up time on this.
 
Athe football is rained out tonight, so no work and hubby should be back in a couple of hours if there is no accidents on the highway in the rain. tomorrow or thursday I am planning a trip to the hardware store to buy a rope to hang from the roof in my home gym for rope climbs as well as scoping out prices for the stuff I need to put together a truck pull harness for minimum $$$

I have never attempted a truck pull but I think it would be fun to see how big of a truck I could drag on the the end of a tow rope lol :coolgleamA:
 
AYesterdays Training

Body Weight Squat:
20 reps (+16 pts)

Weighted One-Leg Squat:
7 kg x 5 reps (+62 pts)
7 kg x 5 reps (+62 pts)

Barbell Squat:
60 kg x 10 reps (+86 pts)
100 kg x 6 reps (+142 pts)
110 kg x 6 reps (+164 pts)
120 kg x 6 reps (+191 pts)

Split Jump Squat (Iron Mikes):
12 reps (+12 pts)
12 reps (+12 pts)
12 reps (+12 pts)

Leg Press:
500 kg x 12 reps (+600 pts)
500 kg x 12 reps (+600 pts)
500 kg x 12 reps (+600 pts)
500 kg x 12 reps (+600 pts)
500 kg x 12 reps (+600 pts)
500 kg x 12 reps (+600 pts)

Standing Barbell Calf Raise:
230 kg x 8 reps (+100 pts)
230 kg x 8 reps (+100 pts)
230 kg x 8 reps (+100 pts)
230 kg x 8 reps (+100 pts)

Weighted Hyperextension:
45 kg x 6 reps (+17 pts)
45 kg x 6 reps (+17 pts)
45 kg x 6 reps (+17 pts)
45 kg x 6 reps (+17 pts)

Weighted Hamstring Raise:
15 kg x 10 reps (+152 pts)
15 kg x 10 reps (+152 pts)
15 kg x 10 reps (+152 pts)

Barbell Deadlift:
70 kg x 2 reps (+58 pts)
70 kg x 2 reps (+58 pts)
70 kg x 2 reps (+58 pts)
70 kg x 2 reps (+58 pts)
70 kg x 2 reps (+58 pts)
70 kg x 2 reps (+58 pts)
70 kg x 2 reps (+58 pts)
70 kg x 2 reps (+58 pts)
70 kg x 2 reps (+58 pts)
70 kg x 2 reps (+58 pts)
speed work, 40 second rest between sets

Plank:
120 sec (+54 pts)
60 sec (+27 pts)
80 sec (+36 pts)

Stretching:
0:10:00 (+2 pts)

Heavy Bag:
0:20:00 (+221 pts)
evening session

Hula Hooping:
0:10:00 (+16 pts)
evening session

Jump Rope:
0:15:00 (+93 pts)
evening session


Evening meal last night blew my good eating out of the water and made me feel ill due to allergic reaction (Knew it would happen but ate annyway) I had 3 slices of pizza, 1 meat lovers and 2 vegetarian. Oh well back on track today, will include a bit of extra cardio despite today being a mostly rest day
 
Hey Trusvyler,

I continue to be amazed by your weight training! I do my pushups and that's about it right now as my normal workout is still mostly cardio (although today I took a rest day!). Don't worry too much about the breakover...1 meal won't kill ya...you've got the right attitude to get right back on the bandwagon!

Sarah
 
Great workouts as always. That set of planks and especially 120 second one looks like it would be killer.


Planks are such a great exercise for the core and leaves me winded/sore afterwards.


Keep up the great work.
 
A[ATTACHMENT=152]BasicBodyweight.pdf (141k. pdf file)[/ATTACHMENT]

the attachment is for those interested in a basic bodyweight strength circuit for a beginner, there are a lot of ways to do a basic bodyweight routine, this is just one option which covers most muscle groups without any equipment and can be done at home.

I will post my workout for today a bit later
 
AThursday training

Barbell Bench Press:
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
50 kg x 3 reps (+58 pts)
light speed work

Close-Grip Barbell Bench Press:
72.5 kg x 8 reps (+90 pts)
75 kg x 8 reps (+94 pts)
77.5 kg x 8 reps (+97 pts)
80 kg x 5 reps (+89 pts)

Wide-Grip Barbell Bench Press:
47.5 kg x 8 reps (+62 pts)
50 kg x 8 reps (+65 pts)
52.5 kg x 8 reps (+67 pts)

Lying Barbell Triceps Extension ("Skullcrusher"):
47.5 kg x 8 reps (+19 pts)
50 kg x 8 reps (+20 pts)
52.5 kg x 8 reps (+21 pts)

Triceps Pushdown - Rope Attachment:
45 kg x 10 reps (+19 pts)
47.5 kg x 10 reps (+20 pts)
50 kg x 10 reps (+21 pts)

Dumbbell Flyes:
12.5 kg x 15 reps (+26 pts)
12.5 kg x 15 reps (+26 pts)
12.5 kg x 15 reps (+26 pts)
12.5 kg x 15 reps (+26 pts)

Heavy Bag:
0:20:00 (+221 pts)
0:10:00 (+110 pts)
afternoon

Jump Rope:
0:10:00 (+62 pts)
0:10:00 (+62 pts)
afternoon

Hula Hooping:
0:10:00 || Broke a Sweat (+20 pts)
afternoon
 
AYou Might be a Powerlifting Female if…

the men in your gym will no longer work the same body part as you on the same days for fear of humiliation.
 
ALooks like the local football club is going to pay for me to add to my qualifications, so I will be oficially adding Strength and Conditioning coach to my existing PT, sports trainer and football coaching qualifications.

will post my workout after I have completed second training session for the day (Taking yungest son to gym for his session)

food for today has been ok so far, a touch high on the carbs but it has been high fibre carbs.
 
ABarbell Deadlift:
70 kg x 15 reps (+107 pts)
80 kg x 15 reps (+124 pts)
90 kg x 10 reps (+135 pts)
100 kg x 5 reps (+133 pts)
110 kg x 5 reps (+155 pts)

Barbell Shrug:
120 kg x 20 reps (+101 pts)
140 kg x 15 reps (+129 pts)
160 kg x 6 reps (+148 pts)

Seated Cable Row:
80 kg x 6 reps (+64 pts)
80 kg x 6 reps (+64 pts)
80 kg x 6 reps (+64 pts)
50 kg x 15 reps (+48 pts)
40 kg x 20 reps (+44 pts)

One-Arm Dumbbell Row:
32.5 kg x 6 reps (+56 pts)
32.5 kg x 6 reps (+56 pts)
32.5 kg x 6 reps (+56 pts)

Barbell Squat:
70 kg x 10 reps (+100 pts)

Barbell Jump Squat:
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)
70 kg x 3 reps (+78 pts)

Reverse Flyes:
12.5 kg x 10 reps (+22 pts)
12.5 kg x 10 reps (+22 pts)
12.5 kg x 10 reps (+22 pts)
12.5 kg x 10 reps (+22 pts)
12.5 kg x 10 reps (+22 pts)

Pendlay Row:
20 kg x 20 reps (+45 pts)
30 kg x 15 reps (+50 pts)

Jump Rope:
0:02:00 (+12 pts)
0:02:00 (+12 pts)
0:02:00 (+12 pts)
0:02:00 (+12 pts)
0:02:00 (+12 pts)
evening session

Split Jump Squat (Iron Mikes):
10 reps (+10 pts)
10 reps (+10 pts)
10 reps (+10 pts)
10 reps (+10 pts)
10 reps (+10 pts)
evening session

Lateral Hurdle Jumps:
10 reps (+11 pts)
10 reps (+11 pts)
10 reps (+11 pts)
10 reps (+11 pts)
10 reps (+11 pts)
evening session

Lateral Lunges:
10 reps (+15 pts)
10 reps (+15 pts)
10 reps (+15 pts)
10 reps (+15 pts)
10 reps (+15 pts)
evening session

360 Twist Jump:
3 reps (+5 pts)
3 reps (+5 pts)
3 reps (+5 pts)
3 reps (+5 pts)
3 reps (+5 pts)
evening session

Clap Push-Up:
5 reps (+9 pts)
5 reps (+9 pts)
5 reps (+9 pts)
5 reps (+9 pts)
5 reps (+9 pts)
evening session

Surf Getup:
3 reps (+7 pts)
3 reps (+7 pts)
3 reps (+7 pts)
3 reps (+7 pts)
3 reps (+7 pts)
evening session, first time doing these

Woodchoppers:
15 kg x 20 reps (+28 pts)
15 kg x 20 reps (+28 pts)
15 kg x 20 reps (+28 pts)
15 kg x 20 reps (+28 pts)
15 kg x 20 reps (+28 pts)
evening session
 
Originally Posted by Trusylver

You Might be a Powerlifting Female if…
the men in your gym will no longer work the same body part as you on the same days for fear of humiliation.
Click to expand...

Hahaha. Gawd...I just read your posts and I am humiliated! lol


Jealous too. But you are definitely an inspiration! Well done Tru!
 
Astart of another week, weight is stationary but that is ok as long as it doesn't go up, busy week getting eldest son ready for his 1 week trip to ref at the kanga cop in Canberra on top of me having work as sports med at a carnival all week. Early start this morning to get bench training done before work.
 
Abench training didn't go well yesterday, I have a muscle strain in my forearm, warm up was ok but could not do my working sets. Another long day ahead today for sports med.
 
Hope you are feeling better soon! I agree with Flumes...I am so "not in your class" on the weight training...wow! Heal well, and dont push it too soon! You might try some cardio in the meantime.


Sarah
 
AHas been a busy week, was on duty all week for a football carnival which was was dedicated to a friend who has been given 6 month to live due to a rare cancer. Have not trained this week due to slight injury, I may be strong but not stupid lol

today I had someone comment on how much weight I appear to have lost in addition to that I had a young man who looked half my age try to start a conversation in the sports store and proceeded to ask if I was single lol.

http://www.centre4activeliving.ca/publications/quickfacts/pedometers/pedometer-info-sheet.pdf - good information for pedometer training and walking for weight loss and health.

still waiting for the committee decision on the S & C coaching course will pay for myself if the decide not to use the grant money they have for training, looked at the requirements for level 2 If I take it further, would need to have an article published in the appropriate journal, I have 2 ways to go as far as writing an academic article, 1 would be to look at strength training for weight loss or the other path would be to look at strength training benefits for youth soccer.
 
AArm is finally starting to feel better, hopefully I can ease back into training next week. Proud of my eldest son :D he has been chosen as one of the refs for a final tomorrow at the Kanga cup.

The Kanga Cup is the largest International Youth Football Tournament in the Southern Hemisphere with over 230 teams from Australia and Overseas participating this year.

there are 135 referees from Australia and Overseas so that is a lot of competition for a limited number of finals positions, he has been assigned to an all Australian Final (Belconnen United V Northern Tasmania ) but had the privilege of reffing several of the international teams in the group stages and semi finals.

age divisions ranged from under 10 - under 18
 
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