Road to Recovery

Exercise today consisted of the bodyweight challenge and leg day at the gym


Gym

Squat

10 @ 60
8 @ 80
8 @ 100
5 @ 110 kg (220 lb)

Hamstring Raises

4 X 10 (weighted vest)

Leg Press

10 @ 300
10 @ 400
10 @ 500
5 @ 540 kg (1190 lb) hip twinge convinced me to not go hard on this today

5 km treadmill
 
rest day today, no first day DOMS in the legs which is a good sign they are adapting back to regular exercise but expect to have second day DOMS tomorrow. Hope to fit in a bit of walking for tobs walking challenge today.
 
this is a link to physical activity participation stats that I was sent in a news letter from my membership of SMA (Sports Medicine Australia) it shows that a majority of Australians participate in physical activity and the majority of those are into walking for exercise.
 
WHO guidelines for physical activity

"Muscle-strengthening activities should be done involving major muscle groups on 2 or more days
a week."
 
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It is both a challenge day and Bench assistance work at the gym this afternoon.

hubby floated the idea that we may be able to afford to have either my excess skin removed or my tits reduced, I need to look around for a good surgeon to talk to.

unfortunately both areas are a problem, I have a lot of loose skin over my abs after 3 kids and weight loss but on the other hand because of my large chest size 16DD (38DD in the US) it is uncomfortable to run for long periods of time.

it is not like I have got to loose any more weight as I am in the healthy range, even with a dietitian set and supervised diet of 1000 cals while I was in peak training didn't drop my fat much lower than it is now.

I am going to make a GP appointment today to see if there is anything else that may be stopping me from dropping the last few kg of fat.

ideally I would like to get to around 12-15% which taking into consideration my muscle mass would be around 78-80 kg bodyweight.
 
Maybe you could get one thing done now, and later on get the other done? I've always been scared of any sort of surgery and have always thought that going thru that for purely cosmetic reasons was a stupid thing to do, but after working so hard to lose weight but still seeing that flabby skin of my belly I've really been having second thoughts.

I would be interested to hear what you decide and why if you do decide to go thru with it. Good luck!
 
Holy christ! My boobs aren't that big and I HATE running! I can't imagine what kinda pain that is for you... eesh.
Its been a while since I've really looked thru diaries on here, so I decided to start at it again. And as usual, your workouts are amazing :)
 
at the moment I am leaning towards having the boobs reduced, simply because the discomfort during exercise is not something i want to put up with anymore and I don't have to worry about breast feeding complications etc because my youngest turned 12 years old yesterday and have no plans for any more kids.

Today's Exercise

Challenge Exercises

Bench Press (Petoralis Major, Triceps)

3 X 5 @ 60 kg

Close Grip Bench (Triceps - all three heads)

5 @70
5@75
5@80 kg

Skull crushers (tricep medial and lateral head)
3X12 @ 40 kg (extra short rest to maximise exhaustion of tricep)

Kneeling backward tricep pushdowns (tricep long head - isolation)
3 X 10 @ 42.5 kg

Chicken Wings (rehab exercise- lateral delt)
3 X 10 @ 4 kg

Body blade 3 minutes (rehab exercise, rotator cuff)

Walk 3 km
20 minutes Stairmaster max lvl random hill climb profile
 
Today is leg day at the gym, I have no DOMS at all so my body has adapted to regular lifting again even if that lifting is at a lower level due to my injury rehab.

I just want to kick things into a higher gear than normal with extra cardio.
 
I have had an awful headache most of today, I am not going to put my body at risk at the gym with it, just one slip in concentration with the weights I use can mean a lot of pain and serious injury. Instead I have done some basic bodyweight exercises including pistol squats etc. and will use the bike a bit later when it cools down a bit.

the reason for the headache is that I have built up my caffeine intake a little to much so it is time to cycle off anything with caffeine in it for a while leading to a withdrawal headache.
 
Trusylver said:
I have had an awful headache most of today, I am not going to put my body at risk at the gym with it, just one slip in concentration with the weights I use can mean a lot of pain and serious injury. Instead I have done some basic bodyweight exercises including pistol squats etc. and will use the bike a bit later when it cools down a bit.

the reason for the headache is that I have built up my caffeine intake a little to much so it is time to cycle off anything with caffeine in it for a while leading to a withdrawal headache.
Click to expand...

Drinking LOTS of water will help!
 
headache is gone today, which is about right for me, as I cycle my caffeine 2 months with then 1-3 months without. Have slept in a bit today (8:30 am) and it is already hot. Hubby and I are going furniture shopping today to get a new outdoor setting for the shed and BBQ area.

30 minutes was spent on the bike yesterday and will aim for an hour today along with the challenge exercises. I don't go to the gym on the weekends.

Saturday is usually game day for football when the season starts and Sunday is Roleplaying day when we have friends over for our D&D campaign, needless to say Sunday is always a problem as far as eating well, the staple diet of roleplayers is soda, chips, sweets etc (fat, carbs, and salt)

Resting HR was down to 53 this morning so nice and stable at the bottom of the athlete range for my age.
 
ok workout, BW challenge + gym


Gym

Bench Press

10 @ 50
10 @ 60
10 @ 65 kg

Pec Deck Flies (single Drop set - rest only long enough to change pin weights)

15 @ 30 kg
15 @ 25 kg
15 @ 20 kg
15 @ 15 kg
15 @ 12.5 kg
15 @ 10 kg

reverse DB flies

3 X 10 @ 8 kg

T-Bar Row

3 X 10 @ 20 kg

Rotator cuff circuit

I purchased a pedometer this afternoon and clocked up over 10000 steps in just my normal afternoon activity in a couple of hours.

weight is down a little.
 
Hey Trusylver, just came by to say hi. Enjoy your pedometer. Really good workout. Are you trying to lose weight or just stay strong?
 
its a lot of steps as I do a LOT of running around after kids in the afternoons.

I am trying to cut at the moment, because I can no longer compete due to the shoulder, improving max strength is not as much of a priority as it one was although it will slowly recover to a moderate level compared to my current limited strength.

actual weight losses are fairly meaningless until I get another body composition measurement done, and I have been putting that of because I know it is not as good now as when I was at my peak.

looking a purely bodyweight (BMI) people would assume I am morbidly obese when I am actually in a healthy bodyfat% range, I just don't know the exact numbers at the moment. I have been tracking BF% for so long now I have become fairly good at judging where I am at between measurements.
 
For those who don't know me I should post an update to what my goals are.

1. cut fat down to my ultimate goal of 12% bodyfat
2. intermediate goal of cutting fat back down to athletic level rather than just the healthy level I have now
3. Change my training from strength to muscle building to bulk out my upper body to give the illusion of a smaller waist, work on my gun show.
4. Improve my running to the point I can run a race.
 
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