New Goals

AFeeling a little run down this morning but I am due for a re-feed to replenish muscle glycogen so I am off to the gym for Deadlift day followed by a dry carb load which should trigger the whoosh effect ready for another week of strict calorie control and high water intake. will report training session later.
 
AMy diet consists of protein appropriate to maintain my lean muscle mass carbs under 20 grams which comes from fresh vegetables and fat under 10 grams.

I do not eat ANY processed food except canned tuna slices in spring water, I measure and weigh everything, including my spices. I will have protein shakes only in rare circumstances

I have a lot of food allergies, the worst of which is wheat but also white rice, cherries, avocado, citrus fruit especially oranges, coconut etc.

I cannot have even trace amounts of wheat or products which contain stuff derived from wheat, if this allergy was to get worse the next step would be anaphalaxis.

For a long time I was under to supervision of a registered dietitian who could not get me to loose weight even when my calories were dropped to 1000 per day. For me to loose fat I have to follow extreme calorie cuts with enough protein to maintain muscle in short bursts.

This is why I generally don't post my food because most people don't need extreme and don't have the allergies I do.

when I have a high carb day which is needed to replenish glycogen and keep hormone levels stable it is dificult to not eat something I have an allergy to and usually feel like shit for the rest of the day after the meal.
 
ADeadlift

3 sets of 8 reps @ 47.5 kg (104.7 lb)

this was super easy but provided a good opportunity to fine tune lifting form which looked good and produced a couple of new holes in my socks :)

Shrugs

3 sets of 10 reps @ 100 kg (220 lb)

Still not at a good working weight but did work my grip a little


Seated Row

3 sets of 10 reps @ 55 kg (121.2 lb)

Still down on where it should be but improving

One Arm DB Rows

1 sets of 10 reps @ 17.5 kg (38.5 lb)
2 sets of 10 reps @ 20 kg (44 lb)

Again conservative weight due to shoulder, still room for improvement

Dynamic Squats

10 sets of 2 reps @ 65 kg

with only 40 seconds rest between sets this is a little to much like cardio but works great for developing explosive power out of the hole. (Dynamics work the ATP energy system).


Felt good after training, then I had my carbs and now feel like shit, hopefully will feel a bit better tonight when friends come over for RPG night.


also let the gym owner know that I should be ready to push out a 1 rep max on the leg press in a couple of weeks, they are waiting to video it for the gym website.
 
Astarting to feel a bit better this afternoon, yes I will post a link when the video is put up, it has been a while since I have done a 1rm and my training on leg press is patchy so It will be touch and go to see if I can top my PB of 750kg

I am also back tracking my resting heart rate and wearing my HR monitor during training.
 
Ahas been a relatively long night, Role Players have notoriously bad eating habits during games, so it was good to get through tonight without any slip ups but it does mean I now need to go and cook a protein heavy late meal because it is always a long busy day saturday and its not gonna help if i skip a meal tonight.
 
Ahome reletively early tonight 5:30 pm but it still has been a long day. the first two hours spent at football (soccer) after an 8 am start was refereeing the two teams i coach (both coaches are on the field at this age, no official ref) average heart rate was 65-70 % of max for the 2 hours. rest of the day on duty for sports medicine averaged out at 60% including the sprints onto the fields for injured players. 60% is the base level to be considered cardio. Resting heart rate this morning was 53 beats per minute.

Youngest Son is now waiting for me to take him into the gym for a workout.
 
Hey Trusvyler,

I just joined your pushup challenge...I'm nowhere near the level you are...but I thought it would be good way to keep myself motivated to keep doing more. I am not strong in my upper body at all...and I'd like to change that!

i love your quote in your signature block by the way!

Sarah
 
AThanks for dropping in Sarah

being Sunday there has not been much happening and I was feeling a bit down so headed down to my home workout area in our machinery shed to do a short workout while I had a load of washing in the machine, feeling a lot better now.


10 minute warmup on stationary bike (65% MHR)
10 minutes skipping (75-80% MHR)
10 minutes heavy bag including 1 set of 10 downs (80% MHR) - Note to self, buy new gloves
10 minutes proprioception exercises, grip training and stretching
nunchaku practice
 
ABench Press

3 sets of 10 reps @ 45 kg (99.2 lb)

DB Bench Press

1 sets of 8 reps @ 17.5 kg (38.6 lb)
1 sets of 8 reps @ 20 kg (44.1 lb)
1 sets of 8 reps @ 22.5 kg (49.6 lb)

Decline Bench Press

3 sets of 10 reps @ 62.5 kg (137.8)

Preacher Curls (Biceps)

Climb the rack

10 reps @ 32.5 kg (71.7 lb)
8 reps @ 35 kg (77.2 lb)
6 reps @ 37.5 kg (82.7 lb)
4 reps @ 40 kg (88.3 lb)

rest only long enough to change weight.


Cardio, Rower 10 minutes, 4 X 500m intervals
 
AJust completed 20 pushups and 3 clap pushups

for the sake of the pushup challenge I will only count my clap pushups.
 
There's no way I could do a clap pushup, but hopefully someday! Great job on you're training. Glad hitting your home gym helped to get you in a better mood.
 
ASquat Day




Warmup

20 bodyweight squats

Leg Press

10 reps @ 440 kg (970 lb)
10 reps @ 540 kg (1190.5 lb)
6 reps @ 640 kg (1411 lb)
3 reps @ 700 kg (1543.2 lb)


Squat

1 sets of 20 reps @ 90 kg (198.4 lb) (Widowmaker (over body weight) set for an internet challeng on another site )

Hamstring Raise

3 sets of 10 reps with weight vest

Calf Raise (Standing)

3 sets of 10 reps @ 220 kg (485 lb)

Hyper Extensions with double twist

3 sets of 10 with vest

Dynamic Deadlifts
(Fast, explosive light lifts, to develop power and work the ATP energy system, 40 secons between lifts)

10 sets of 1 rep @ 75 kg (165.4 lb)
 
Aregistered a new PB resting heart rate this morning, 45 beats per minute is AWESOME :D

have also joined another site which offers an awesome friendly community dedicated to tracking exercise http://www.fitocracy.com and the challenges, achievement awards and quests make it quite different, great if your looking for exercise motivation. I think it works well in partnership with this forum.
 
Agot peeved at some curl bro's at the gym while training my youngest, put em in their place with a single for each of the big three !

Bench 100 kg (220.5 lb)
Squat 150 kg (330.7 lb)
Deadlift 180 kg (396.8 lb)
 
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