New Goals

Aheavy bag is fun, I am just lucky I have a big shed with heavy beams for hanging stuff on :)
 
ADynamic Bench Press

10 sets of 3 rep @ 50 kg (110.2 lb)

These are light reps performed with maximum power to develop an explosive push from the chest and uses the ATP energy system. Particular attention is paid to perfect form.

Close Grip Bench Press

3 X 10 reps @ 62.5 kg (137.8 lb) (hands positioned fully on the smooth, target whole tricep and anterior delt)

Skull Crushers

3 X 10 reps @ 40 kg (88.2 lb) (isolate medial and lateral head of the tricep)

Tricep Pushdowns (Rope)

3 X 10 rep @ 37.5 kg (82.7 lb)
(emphasis on twisting at full extension to fully isolate the lateral head of the tricep)

Dips (tricep)

3 reps

Bench dips (feet up)

10 X 10 reps

Standing DB shoulder press

1 @ 17.5 kg (38.9 lb)

Standing Barbell Shoulder press

3 @ 37.5 kg (82.7 lb)



the shoulder presses were done for an internet challenge, I have an ITB strain at the origin so no deadlifting or squats for a few days.

preliminary weight and bodyfat results show I am on track, weight was down again today and bodyfat% is down almost 5% in two and 1/2 weeks, but not official untill I have caliper measurements done again in another 2 weeks. Bioimpedance is ok as a guide but not accurate for actual numbers.
 
You exhaust me just reading your diary Trusylver!! I don't understand much of what you're talking about, but I DO read your diary. Great shed & great work with the photo! Love it!! Cheers, Cate.
 
ADeadlift

4 sets of 8 reps @ 100 kg (220.5 lb)


Shrugs

2 sets of 8 reps @ 140 kg (308.6 lb)
1 set of 8 reps @ 160 kg (352.7 lb)


Seated Row

1 sets of 8 reps @ 60 kg (132.3 lb)
1 sets of 8 reps @ 65 kg (143.3 lb)
1 sets of 8 reps @ 70 kg (154.3 lb)

One Arm DB Rows

1 set of 8 reps @ 25 kg (55.1 lb)
1 set of 8 reps @ 27.5 kg (60.6 lb)
1 set of 8 reps @ 30 kg (66.1 lb)

Reverse Flyes

10 @ 4 kg (8.8 lb)
10 @ 6 kg (13.2 lb)
10 @ 8 kg (17.6 lb)
10 @ 10 kg (22 lb)
8 @ 12.5 kg (27.6 lb)

will post pics shortly
 
Ayesterday was a very long day starting with team photo's (I hate this sort of photo) 2 teams so 2 photo's. then there was running around for 2 football games (soccer) before being on duty untill 7pm for sports medicine which was a real bad day including a broken leg, concussions, several punchups (on the fields) and a brawl in the stands all on top of the normal injuries and a lot of strapping (taping). just flopped into bed when I got home and still feel stiff this morning. will try to do a bit of exercise to loosen up later.
 
Atoday I signed up for the fitocracy olympic challenge, I am finding that the site is great for pushing me to train harder and to include exercises I would not normally include in my workouts. I have been a bit slack and have only been recording my primary workouts here and not the supplementary stuff I have been doing. if you are on the fitocracy site drop in to my page and say hi, same username as here.
 
Hey Trusylver - as ever your workout/eating organisation is mind-blowing. I love the idea of guys in the gym being all macho and going yeah I can lift this and do that, and you are like....so....hahahah


I think I need a workout partner like yours!!! "Go on you can do it" *licks face* !!
 
Athanks for visiting jjjay, Bill and fortyfour, I often feel like I am talking to myself here, which is ok most of the time but I think my diary intimidates some members.

I have had a touch of the flu and my resting heart rate is up a little above normal at 50 beats per minute but I should be ok for bench day at the gym, the only drawback is the public holiday, so I have to use my after hours access which means I won't have a spotter so no heavy lifts. I will also have to train my son between sets, his form is starting to look good but still needs some work before he can progress.
 
ACut and Paste from my fitocracy log

Barbell Bench Press:
50 kg x 10 reps (+85 pts)
52.5 kg x 10 reps (+88 pts)
55 kg x 10 reps (+92 pts)
60 kg x 10 reps (+99 pts)


Dumbbell Bench Press:

25 kg x 8 reps (+100 pts)
25 kg x 8 reps (+100 pts)
25 kg x 8 reps (+100 pts)
25 kg x 8 reps (+100 pts)

Decline Barbell Bench Press:

40 kg x 20 reps (+56 pts)
45 kg x 20 reps (+61 pts)
47.5 kg x 20 reps (+63 pts)
50 kg x 20 reps (+65 pts)
no spotter so could not do heavy sets

Preacher Curl:

35 kg x 10 reps (+25 pts)
37.5 kg x 8 reps (+25 pts)
40 kg x 6 reps (+24 pts)
42.5 kg x 4 reps (+22 pts)


Machine Chest Fly (Pec Deck):

40 kg x 10 reps (+18 pts)
35 kg x 10 reps (+17 pts)
30 kg x 10 reps (+15 pts)
25 kg x 10 reps (+14 pts)
15 kg x 10 reps (+12 pts)
12.5 kg x 12 reps (+12 pts)
10 kg x 12 reps (+12 pts)
7.5 kg x 12 reps (+11 pts)
5 kg x 20 reps (+12 pts)
drop set, no rest, son changing pin weights


Hiking:

0:15:10 || 1 km || steep hills || 25 kg (+21 pts)



0:05:00 (+31 pts)
0:05:00 (+31 pts)
0:05:00 (+31 pts)
part of circuit

Cycling (stationary):

0:10:00 (+12 pts)
0:10:00 (+12 pts)
0:10:00 (+12 pts)
circuit



0:05:00 || drills (+35 pts)
0:05:00 || drills (+35 pts)
0:05:00 || drills (+35 pts)
circuit

Heavy Bag:

0:10:00 (+110 pts)
0:10:00 (+110 pts)
0:10:00 (+110 pts)
circuit

Hula Hooping:

0:05:00 || Broke a Sweat (+10 pts)
0:05:00 || Broke a Sweat (+10 pts)
0:05:00 || Broke a Sweat (+10 pts)
circuit

Jumping Jacks:

20 jumping jacks (+7 pts)
20 jumping jacks (+7 pts)
20 jumping jacks (+7 pts)
circuit


Had a treat in my diet today,

1 tub of local gourmet Rhubarb yoghurt, 95% fat free

it was really thick and yummy :) unfortunately to expensive to make a regular habit of eating it.
 
ANo DOMS again today, I am beginning to wonder if I am working hard enough urghh

my shoulder is feeling good enough to possibly start doing some light overhead lifts but the big one today will be working up to a 1rm on the leg press, on video if the gym owner has the cam ready this morning.

also today or tomorrow I need to do a 5 mile military style hike (25 kg pack) on moderate hills for an internet challenge, will have to see how the legs are this afternoon after gym.

scales are down again today and if the numbers hold till thursday it will mean a loss of um well lots for the month, will reveal the numbers on thursday.
 
I think my diary intimidates some members.
Click to expand...


Yes. Me, for example. :)


I know how slack and soft I would look to you, and I do feel feeble by comparison. That line about "if the bar ain't bending..." :) I have never even picked up the bar! In your honour, though, I will -- this is a public promise -- sort myself today two cans to use as "weights" at home and do fifty, a number chosen at total random, lifts each side.
 
AThanks for visiting, i guess it just feels normal to train heavy for me, but I do find it hard to find people that are able to push me into putting in the extra effort, the gym owner where I train is one because she knows what I am capable of, sometime more aware than I am. I have no other female lifters near me that come even close to what I lift and the same goes for most of the men. Also living in a country area there is no one close I can turn to for working ot the kinks in either training program or form, it is almost all prepared and planned by myself. About once per year I will make the long drive to Brisbane to have my form checked by the head coach of the powerlifting club.


Body Weight Squat:
100 reps (+84 pts)
warmup

Jumping Jacks:
50 jumping jacks (+19 pts)
warmup

Leg Press:
500 kg x 10 reps (+600 pts)
500 kg x 10 reps (+600 pts)
600 kg x 10 reps (+600 pts)
660 kg x 6 reps (+600 pts)
660 kg x 6 reps (+600 pts)
660 kg x 6 reps (+600 pts)
660 kg x 6 reps (+600 pts)

Barbell Squat:
100 kg x 5 reps (+133 pts)
100 kg x 5 reps (+133 pts)
100 kg x 5 reps (+133 pts)
100 kg x 5 reps (+133 pts)
100 kg x 5 reps (+133 pts)

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


Standing Barbell Calf Raise:
220 kg x 10 reps (+100 pts)
220 kg x 10 reps (+100 pts)
240 kg x 10 reps (+100 pts)
240 kg x 8 reps (+100 pts)

Farmer's Walk:
30 m || 40 kg (+54 pts)
30 m || 40 kg (+54 pts)

Weighted Hyperextension:
40 kg x 5 reps (+15 pts)
40 kg x 5 reps (+15 pts)
40 kg x 5 reps (+15 pts)
40 kg x 5 reps (+15 pts)
40 kg x 5 reps (+15 pts)

Barbell Deadlift:
60 kg x 1 reps (+40 pts)
60 kg x 1 reps (+40 pts)
60 kg x 1 reps (+40 pts)
60 kg x 1 reps (+40 pts)
60 kg x 1 reps (+40 pts)
60 kg x 1 reps (+40 pts)
60 kg x 1 reps (+40 pts)
60 kg x 1 reps (+40 pts)
60 kg x 1 reps (+40 pts)
60 kg x 1 reps (+40 pts)
light speed work, concentrate on form and explosive power through the lift

at work tonight I also completed 1 X 100 metre sprint followed by 1 X 100 metre farmers walk (stretcher) unknown weight

I think I have the best job in world, getting paid to attend sporting events with the best seats in the house (right on the sideline) :D
 
AHiking:
1:16:23 || 8 km || 155 bpm || moderate hills || 25 kg (+839 pts)
0:13:00 || 800 m || 140 bpm || moderate hills || 25 kg (+71 pts)
v-hard, but good training for 5 day hike at end of year with son

Football (US Soccer):
1:00:00 || scrimmage (+440 pts)

Barbell Bench Press:
30 kg x 5 reps (+54 pts)
demo while teaching son

Barbell Deadlift:
30 kg x 5 reps (+47 pts)
demo while teaching son

Barbell Squat:
30 kg x 5 reps (+47 pts)
demo while teaching son

thanks for dropping in flumes :)

I am a proud mum tonight, my youngest completed his first sets of barbell squats and deadlifts today and he increased his bench press weight with perfect form :D
the bar is 2/3 of his own bodyweight
 
Aif my home scales are anything to go by my oficial weigh in for the month will be good when I get to the gym this morning :)
 
Aok following gym weigh in this morning after 1 month of cutting

Start weight: 97 kg
Todays weight: 88.8 kg - fully clothed on calibrated scales, when I compete weight in is done stripped down



1 month loss = 8.2 kg (18 lb)

4.8 kg to go before hitting competition weight, next week will be measurements but preliminary results (bodyfat%) show that it was all fat, with muscle still intact but because the prelim results were only done with bioelectric impedance I still need to wait till calipers are done which are more accurate and as a bonus also record a lower % usually.
 
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