Road to Recovery

only 1/2 a workout at the gym, my youngest has an ASD moment at school and had to come home early.

Clean + Jerk 2 X 5 @ 45 kg
Bench press 1 X 8 @ 60, 1 X 8 @ 65, 2 X 5 @ 70 kg
Close Grip Bench 2 X 8 @ 75, 1 X 5 @ 77.5 kg
Skull Crushers 1 X 10 @ 42.5, 2 X 6 @ 45 kg
Dynamic Bench 3 X 5 @ 40 kg
Seated Rows 3 X 5 @ 75 kg
 
looks like a bodybuilding set up in routine, LOVE IT!!!! Do you do any cardio? HIIT?

What are your goals? weight loss? muscle mass? FAT loss?

Tell me more about yourself!
 
misspoodle I used to be a competitive lifter including being Australian Champion in my weight division but like most members on this forum I have had my own weight loss issues most of which came about because I didn't trust my own body after surgery but before I began to compete in lifting. This forum helped me get back on track and I stick around to help others.

I have been maintaining my weight since I stopped competing due to a shoulder injury which cannot be fixed. although I am slowly improving but will never be able to lift at my old level.

I have now decided to drop a few more kg and see where I am at strength wise next year as the lure of a National record may just have enough pull to go against my physiotherapists sugestion that I should no longer compete or risk loosing range of motion in my shoulder permanently.

Next week I will have a better idea where I am with my measurements before setting my new goals but the basic plan is to follow the diet that was carefully worked out for me by my dietitian with the help of specialists in bodybuilding and powerlifting diets. With this I have the option of following the powerlifting version or modifying it as per instructions to get cut bodybuilder style. (The main difference being less fat on the bodybuilding cutting diet)

After measurements I will also begin a new lifting cycle following my training routine which took me to my national title but with lower weights to begin with.

I do also do cardio but not HIIT as my PL coach nearly had pink kittens when he found out I was doing any cardio at all let alone HIIT which can risk burning muscle. As high intensity cardio cannot burn fat during anaerobic exercise because burning fat requires oxygen as part of the energy producing process. Anaerobic means without oxygen.

HIIT may burn more calories after the exercise is over (more scientific studies are needed) but the risk of muscle loss during the exercise makes it a poor option for me.


Goals:
1:cut down to a new low for BF% yet to be determined after long period of maintenance
2:rebuild strength for bench press while avoiding making shoulder injury worse
3:Optional Extra Goal: get some good muscle definition (related to goal No 1)
4:Optional Extra: run a 5k

Just as a basic guide to my planned exercise starting next week lasting 4 months with changes in phase every 4 weeks. Phase 1 hypertrophy, Phase 2 Hypertrophy, Phase 3 Strength, Phase 4 Power

Monday - Heavy Bench Day

Bench
DB Bench
Incline Bench
Biceps

Tuesday - Heavy Squat Day

Squat
Hamstring Raises
Calf Raises
Hyper Extensions
Dynamic Deadlifts

Wednesday - Cardio Only, coach football

Thursday - Light Bench Day

Dynamic Bench
Close grip Bench
Tricep Pushdowns
Skull Crushers

Friday - Heavy Deadlift Day

Deadlift - (I lift sumo style)
Shrugs
Seated rows
One Arm DB rows
Dynamic Squat

Saturday - Sports Med Work all day, lots of sprints

Sunday - Rest

Cardio after each lifting session as this will be a little more like body-building rather than pure PL.
 
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just finished supper, calories are a touch under, carbs ok, fat ok, protein under by 4 grams. had to have a larger than normal evening meal otherwise I would have been way under again and my weekly averages for this week do not look good at all.
 
Awesome pics, Tru! I love how you popped in a couple of labels :)

You're so dedicated with everything... all those reps, keeping track of every gram of protein (for example) that you consume... it's awesome!
I just get so bored at the gym... I don't think I'll ever happily sit and lift weights...
 
today was ok, little high on calories but not bad after a few low days. As always tomorrow is a challenge, as anybody who has ever participated in an RPG session will attest most roleplayer are NOT good when it comes to healthy eating although I am hopeful that one of my friends will find his motivation now that he has joined the new 24 hour gym in town, weighing in at an estimated 200 kg+ I am worried about his health as he just gets bigger and less active.
 
as I mentioned this is my public food log, showing my poor weekly averages including the really bad eating yesterday



I averaged under calories, not by a huge amount but still not what I wanted, I have a registered dietitian target of 1100 cals each day and on average was out on my nutrients, this week will be better as I get fully back into routine, CK resets the public weekly averages on sundays so still blank for today so far.

I know there is always a bit "Oh my god you shouldn't go that low" on this forum but my targets are specific for me set by a health professional after many weeks of work and analysis of food logs, appointments and consultations with sport diet specialists modified over time until it met MY needs, so my low cal target should NOT be taken as an example for others.

I can say that if the general advice for weight loss doesn't work then seeing a GOOD professional is well worth it. By good I mean a properly qualifies and registered professional who will spend the time needed to work with you and not one of the qualified ones who spout the basics and don't make a real effort to get things right for you as an individual.
 
My feeling on the matter is "you shouldn't go that low unless you have advice otherwise from an appropriately qualified medical professional"- what do I know compared to a doctor/ dietician/ etc? I think it's probably better to advise conservatively when we don't have qualifications, to people who we couldn't judge properly (as we can't see/ examine them) even if we did have qualifications.

Does Calorie King have a lot of Australian ingredients, or have you entered these yourself? I'll be visiting my family in about a month, and I dread to think all the things I'm going to have to add to my calorie calculator (as obviously Tesco etc don't exist in Australia, as Coles doesn't exist in the UK). I've already thought about having to convert my numbers and think about things in kilojoules while I'm in Australia.

For a lot of people seeing a dietician isn't realistic, unfortunately. I wanted to when I first started out, but there's no way the NHS would've paid for it for me, and the private cost was (for my budget) pretty astronomical.
 
yep, CK Australia is mostly stuff that can be purchased here, I have a fair bit of custom foods added because I do a fair bit of shopping at ALDI and the brands there are not well supported yet but the stuff you get from coles and woolies along with food from places I don't eat like McDonald and the chain stores like some of the cafés.

Some of the gluten free brands are missing as well but that probably because only a minority of people need them in there.

it does take a bit of mucking around to get some custom stuff in there like the home made hamburger patties I just made ready for lunch later today, they won't be listed as patties but as their individual ingredients equal to the number i actually eat.

I know what you mean about the expense of the dietitian but hubby and I went without a few things so I could get things right for me.
 
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Thanks JL

today I will start my new training cycle, I have typed out the first part of my training spreadsheet and will type up the rest this afternoon or tomorrow and will post it here if I can tomorrow. basically in the first phase of the new cycle my weights are down but reps are increased, there are no micro cycles in phase 1.

After my gym workout I have arranged to visit one of my friends to walk around the block with him. It has finally hit him that he needs to do some cardio and start loosing weight after he couldn't make the short walk to his doctor and is unsure if he can make it around the block along with not wanting to do it alone. He has also agreed to write a food log for me this week which I will look at on roleplaying day (Sunday) small steps but I don't want to see my friend slowly killing himself. We don't have an actual starting weight as he is to large for scales.
 
Workout - Day 1 Phase 1, New Cycle

Bench Press 3 X 10 @40 kg
Floor Press 3 X 10 @ 40 kg
DB Bench 3 X 10 @ 15 kg
Incline Bench 3 X 10 @ 30 kg
3 X 30 seconds biceps - Vibrogym

15 minutes rower
20 minute slow walk with a friend to help with their exercise.
 
It's so great you're involved in helping other people with their exercise. Most people I know who I'd consider to be "sporty" get fed up with people who can't keep up with them.
 
good morning so far (not hard I have only been out of bed for 2 hours it is 8 am) was not even tempted to take a bite of the cupcakes I helped hubby make last night or the icing this morning. Today is squat day but again it is back to the light weights for the start of the cycle.
 
my 4 phase 1 lifting routines (Monday, Tuesday, Thursday, Friday)

targeting bench press, with less emphasis on squat and deadlift

phase 1 is hypertrophy.
 
Phase 1 Day 2

Squat 3 X 10 @ 60 kg
Hamstring Raises 3X 10 @ vest
Calf Raises 3 X 10 @ 100 kg
Hyper Extensions 3 X 10 @ 20 kg
Dynamic Deadlift 10 X 1 @ 62.5 kg

Dynamic work focuses on force production using ATP energy system

Rower - 40 Minutes
 
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not sure whether to feel a bit freaked out or to take it as a compliment, yesterday I included the floor press in my new routine, which would be considered an exercise not often seen at the average gym except with experienced lifters and certainly not one used at the gym I go to but having done the exercise in the afternoon there are now 10 young men who have added it to their routines that evening. I know I have a rep for odd but effective exercises but this is ridiculous lol.

I still get a bit freaked when complete strangers say they know me only to find out it is because they have seen me in the paper etc. especially since I haven't had any media coverage in 2 years lol.
 
grrr, I am 300 cals under budget and couldn't possibly eat anything else, weekly average looks ok.
 
Cardio Only Day,

20 minutes rower (bit over 4 km)
40 minutes climber (1210 rungs) 590 calories

managed to fit some more veg in yesterday to bring calories up a bit more but today I am suffering from a bit of a cold that is going around at the moment and just haven't felt like eating.

Had a chat with a couple of the young men at the gym today as I brought in some lifting chalk for them to use. The nature of the typical gym user at the gym seems to be changing from mostly middle age woman loosing fat over to young fit bodybuilders which suits me just fine as I am much more comfortable with serious lifters. I think this is because of the new 24 hour gym that has opened which only has machines which seems more appealing to the middle age ladies and with them gone it make the heavy lifters more comfortable at the gym I go to.
 
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Hope you're feeling better soon. Can you have a soup or something (that someone in your family can make for you, hopefully) that will get your calories up and serve as comfort food?
 
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