New Goals

Wow Trusylver...a man1/2 your age hittin on you?!! You go girl!! And contratulations on your son getting chosen as a ref in the prestigious sporting event. Sounds like excellence runs in the family! Smart move on not training while injured...one of these days when I get back to the US and around people who speak english, I might get a trainer to teach me about weights and resistance training...I know it's the right thing to do, but I really don't know how to work the machines and I fear hurting myself due to over doing something that I just steer clear...the most complicated thing I do with resistance training is pushups and setups...no machines required! I'm still really impressed by your routine! You go girl!!


Sarah
 
That's really great about the possibility of the football club paying for your further training -- I hope it happens! (I know there's many a slip 'twixt the cup and the lip, still, it's there on the table for them to make a decision on.)


The tournament in honour of the member with the bad prognosis is very heart-warming -- to think of all those people throwing in their time and their energy (literally) -- and probably their money, too, one way or another -- to give him a boost is one of the great things about the human race. Good on you all!! And also on all the Kanga Cup organisers and players and refs! :hurray: I think there's just huge benefits all round from this sort of thing. Thank you all!!!


(oh and this line:

I may be strong but not stupid
Click to expand...

made me laugh! and it's true! :biggrin: )
 
AFeeling really really bad this morning, received the phone call about half an hour ago to say my friend died last night, on Monday he seemed a little better than he had been. Will find out about the funeral arrangements on Saturday when I need to help organize all the players from our football club for a guard of honor.
 
I'm so sorry your friend died Trusylver...I know this is hard. Strange...I awoke this morning to a bad dream that my husband died...hope that's not an omen for me...

Will keep you in our prayers.


Sarah
 
ASpent an hour and a half doing basic stretching and mobility exercises yesterday, I have football training this afternoon.
 
Originally Posted by Trusylver

Feeling really really bad this morning, received the phone call about half an hour ago to say my friend died last night, on Monday he seemed a little better than he had been. Will find out about the funeral arrangements on Saturday when I need to help organize all the players from our football club for a guard of honor.
Click to expand...


Sincerest condolences your way Tru. Wish I would have read this sooner but my thoughts are with you just the same.


Take care
 
I've only just seen this, too. I'm very sorry for your loss, Trusylver. It must have been a hard time -- still is, I guess. It was a good thing to be able to arrange a guard of honour -- things like that really mean a lot, and help all those involved, to be able to do one last thing, and something real and genuinely meaningful to show respect.
 
AI have been away from this forum for a few months, training has been patchy, tried to find another forum which matched with my abilities a bit better so I could get some support to stay on track but the only other forums out there are either like this one with almost zero support for fitness based goals or they are bodybuilding forums which are rather hostile to woman who can lift more than the men. So I am back here, without any expectations of support or understanding. I will continue to log my workouts and I am still happy enough to answer fitness questions. Have added strength and conditioning coach to my list of qualifications.

on to today's exercise (Morning, 30C 70% humidity, 7am) completed before it gets hot for the day, will do more this afternoon.

1 hour stationary Bike
20 minutes skipping (jump rope)
Didn't wear HR monitor during exercise but this mornings resting heart rate pre exercise was 50BPM

Last week diet was spot on.
 
Athanks for the welcome back,

Evening Workout.

20 minutes Stationary Bike
20 minutes Skipping (Jump Rope) (1400 jumps)
20 minutes Heavy bag, mix of boxing moves and Muay Thai

140 average HR which is just under my 70% zone

Karvonen Formula age=40 resting heart Rate=50

220 - 40 = 180 max HR
180-50 = 130 HRR
(130 X 0.6)+50 = 128 Target Heart rate at 60%
(130 X 0.7)+50 = 141 Target Heart rate at 70%
(130 X 0.8)+50 = 154 Target Heart rate at 80%
(130 X 0.9)+50 = 167 Target Heart rate at 90% Redline Training
 
ABench Press Day, I really should get motivated enough to get back on the testing list so I can break the national masters record officially rather than just repping it at the gym, but the problem as always is making weight.


Barbell Bench Press:
60 kg x 10 reps
65 kg x 10 reps
70 kg x 8 reps
75 kg x 5 reps
60 kg x 15 reps

Dumbbell Bench Press:
27.5 kg x 10 reps
30 kg x 10 reps
27.5 kg x 15 reps


Barbell Incline Bench Press:
45 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps


Preacher Curl:
30 kg x 10 reps
32.5 kg x 8 reps
35 kg x 6 reps
40 kg x 5 reps

Running (treadmill):
0:09:00 || 1 km || 6 %


Will do some home workout stuff tonight when it cools down again, at least it was a bit cooler this morning at only 33c and the humidity wasn't too bad but it will get hotter before it cools down tonight.
 
AEvening Workout

20 minutes Stationary Bike
10 minutes Heavy Bag

Diet: Good, no deviations
Water: 3.5 litres

Tomorrow is Squat day, planning a trip to the pool after primary workout for recovery and to cool off, heat wave conditions expected tomorrow.
 
Agood start to the day

Breakfast Good

Morning Training

Barbell Squat:
60 kg x 10 reps
80 kg x 10 reps
100 kg x 5 reps
120 kg x 5 reps

Weighted Glute Hamstring Raise:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps

Standing Barbell Calf Raise:
200 kg x 10 reps
220 kg x 10 reps
240 kg x 8 reps

Weighted Hyperextension:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps

Sumo Deadlift:
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
Speed work

Rowing (machine):(Concept 2)
0:29:46 || 5 km || 145 BPM

Still need to make it to the pool for recovery laps
 
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