Road to Recovery

Today's Gym Workout.


Climber - 5 minute warm-up

Squat
10 @ 60 kg (warm-up)
3 X 5 @ 100 kg (220 lb)

Hanging Hip leg raises with double twist 3 X 10

Bench Press

10 @ 60 kg
3 X 5 @ 70 kg (154 lb)

3 X 10 V ups

Bench Press 15s, 3 sets @ 40 kg (88 lb)

Skull Crushers

3 X 5 @ 50 kg (110 lb)

Leg Press

10 @ 460 kg (1014 lb) Warm-up
5 @ 560 kg
5 @ 620 kg
5 @ 660 kg
4 @ 700 kg
3 @ 720 kg (1587 lb)
forgot to take belt and wraps to gym next time will have another trainer sit on sled to increase weight above machine capacity almost back to my old weights on this exercise only.

Standing Calf Raise
10 @ 120 kg
3 X 5 @ 200 kg (440.9 lb)

Pec Deck Drop Set (Nil rest between weight changes, advanced technique)

11 @ 40 kg
6 @ 35 kg
7 @ 30 kg
7 @ 25 kg
13 @ 15 kg


Tricep Push-downs

10 @ 60 kg
3 X 5 @ 75 kg (165 lb)

Stepper was broken down so no cardio.
 
Just thinking about the work involved with loading and unloading the leg press machine, that is 34 plates on and off, the weight rack for the 20 kg plates is at floor level so that is 1 set of 34 20 kg front squats to load and 34 20 kg front squats to unload :D

real world items that I could in theory leg press

DH-3 2 seater aircraft
Macchi M.5 flying boat
A walk behind road roller (AR 65 series)
1986 Viscount Camper van Camper trailer
Horse float (sized for 2 horses)

LOL I am so bored and Google can show up all sorts of weird shit.
 
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I find that a fair number of people tend to be intimidated by me when I train or find out what I can lift, but I am really no different to anybody else, I just happen to have the right genetics and hormone levels for building strength. my goals when increasing my weights are no different than somebody who only lifts 2 kg, the only person that matters is you and pushing yourself to be better.
 
Oh no, I completely understand that, I just look at those numbers and I'm completely in awe of what you put yourself through (seemingly, at least in part, for fun!)
 
hmmm well, yes it is fun and I would be lying if I denied enjoying the looks on the faces of some men who think they are everything in the gym lol.

eg. during my workout today I ended up talking to a bloke who though his mate lifted the most out of all the gym members until he asked what I leg pressed lol his mate is the 6' something chunky body builder type.

What I don't like to see in the gym is teenagers who see an experienced lifter and try to imitate the weights they are lifting using bad form and having no idea how much of a risk they are taking for injuring themselves but are unwilling to lower the weight and learn the right form. I have needed to rescue more then one teen boy from under a bench press bar which is too heavy for them.
 
Happy belated mothers day :) Your youngest sons gift sounds so awesome! I love when you get given things that don't just go away after a day.

As for the gym I would LOVE to be there and watch the mens faces LOL what a kick! I'm surprised that the teens don't have someone there teaching them how to do things properly. You could really mess up your body if you did things wrong. At least that's what I would think. I don't do the very heavy weights yet. I don't have that bar that you put over your head at home.

I love all the leg press examples lol Have a good day and hopefully the NAPLAN testing goes well.
 
the trouble with teens is that they will be given instructions but the the moment the staff are looking the other way or are helping somebody else they try something stupid.
 
I'm glad to see you're still a monster. I absolutely cannot touch anywhere near your numbers.

lol...with your leg press weights...that WOULD take a ridiculous amount of time to stack up, hahaha...

The only thing I can do on that list is the standing calf raises...but doesn't that machine max out at 440 anyways? lol...

You seriously would destroy anyone at my gym. I'm not too concerned about how much I'm lifting compared to others, but the other day I was dead lifting a 25 and a 45 on each side, and there was a girl who was lifting 3 45 plates per side...totally made me look like a chump! haha...

:)

Edit: But you're right about teens and inexperienced people. They stand out like a sore thumb, and I don't even mean based on their Physique either. Just putting all that weight on their joints and they don't even realize it. (I was one of those dumb kids once) I often see them, and think: I probably won't be seeing this guy come here in a few months...I'm usually right.
 
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today has been one of those long days which feels like it will never end, I have spent most of my day taking kids to specialist appointments and I have about 30 minutes before I have to start taking them to their afternoon activities (ten pin bowling for one and referee training for another)

I will be reading my new cook book to see which wheat free recipes appeal to my tastes AND are not to alien for the kids to eat while I am waiting around at the bowling alley.
 
Wheat free? Interesting! You always sound so busy with the kiddos, it's amazing to me that you still manage to get any time to yourself at all. Hope you have a great day, lady :)
 
Tru, have you looked to recipes online for that sort of thing? I find them a lifesaver in what I'm trying to do. My favourite recipe websites both allow you to search for gluten free ( - under advanced search, select gluten free- and under "refine your recipe search", hit "select diet" and select gluten free). I know it's not the same as wheat free, and it may require some adaptation, but I've had a bit of a look under low kilojoule/ a calorie range I'd be happy to eat and gluten free and a lot of the foods that come up don't look alien at all- they just have some substitutions or don't really involve gluten-based grains.
 
my kids and hubby like a lot of foods which to be honest taste AWFUL when the gluten free substitutes are used, many of my meals they won't eat, some they will. I have been cooking wheat free for a long time now but the challenge has become a little worse due to having my sensitivity increase to the point of being unable to handle even trace amounts which means even wheat/gluten free products which may have been processed on a machine which has also processed a wheat product will make me react. eg. gluten free meat from the supermarket deli like turkey breast can be contaminated by being cut on the same machine as salami which has gluten in it.

the cookbook was an impulse purchase when I was in town this morning because it not only targets my dietary requirements but also gives a nutritional breakdown per serve including the GI rating, protein, carbs, fat, saturated fat, salt, cholesterol, fibre and calories.

at the moment i am liking the look of the caramel maple cheesecake although the honey fish with snow peas looks good as a family meal as it is low cal, low GI and has the right carb/protein ratio for my nutritional goals.
 
Wow that cheesecake sounds super good! I have found that when I make any sort of dessert my fiance tends to not like any of them since I try to not use any sugar but I use maple syrup. I really like when the cookbooks have nutritional breakdowns in them! It is so handy! I only have one but I will definitely start buying only cookbooks that have those in them unless its a lowcarb high fat cookbook.

Hope your day is going well!
 
I have a good case of DOMS today which should clear up tomorrow but it means that training the ladies tonight will be a nightmare, especially the running. I have a new player joining the team which is great as she is the gym owners daughter who knows the exercises (she is a gym trainer also) which is handy for demonstrating good form while I explain.
 
I've got a lovely salad recipe book that has nutritional breakdowns and it is really handy to see them. I love this book even though i don't use it a lot. But i hate the title. Its called DETOX by Women's Weekly. I don't know if its still on sale anywhere but its full of good ideas.

(I don't believe in the concept of detox.)
 
I was reading another diary and it reminded my about how long it has been since I have been able to LARP, I have to make a trip to Canberra this year and have yet to set a date but I am thinking it might be fun to time my trip with CANCON or Phenomenon and see what games are on offer this year, I have not been to Cancon since I moved to Queensland.
 
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