Road to Recovery
- Thread starter Trusylver
- Start date
lol practising is out with the kids around 
feeling a bit more with it today, have to head into town for sports medic work shortly then take my team through their warmup before this afternoons game (the other coach looks after on field changes)
I think part of the problem this week has been to little exercise and the approach of TOM. Next week I want to push hard in the gym as it has been shown that the altered hormone balance during and a little before a womans cycle allows for easier increases in muscle size and strength.
feeling a bit more with it today, have to head into town for sports medic work shortly then take my team through their warmup before this afternoons game (the other coach looks after on field changes)
I think part of the problem this week has been to little exercise and the approach of TOM. Next week I want to push hard in the gym as it has been shown that the altered hormone balance during and a little before a womans cycle allows for easier increases in muscle size and strength.
has been a lazy day so far, If I can get rid of the headache I have at the moment I will hit the gym for a killer upper body workout this afternoon when my youngest goes to school (special education class).
Planned workout
warmup - climber
Clean + Jerk - depending on shoulder, light weight as added warmup
bench press
close grip bench press
skull crushers
seated rows
t-bar rows
DB rows
Woodchops - cable
Twisting back hyperextensions
Shrugs - must remember to take wrist wraps
Cardio - weighted stairmaster or climber
Planned workout
warmup - climber
Clean + Jerk - depending on shoulder, light weight as added warmup
bench press
close grip bench press
skull crushers
seated rows
t-bar rows
DB rows
Woodchops - cable
Twisting back hyperextensions
Shrugs - must remember to take wrist wraps
Cardio - weighted stairmaster or climber
Actual Workout
Warmup - 2 minute climber, 40 calories
Warmup - Clean + Jerk 2 X 5 @ 50 kg (110 lb)
Bench Press ( 10 X V ups between sets)
2 X 5 @ 60 kg
1 X 5 @ 65 kg
1 X 5 @ 70 kg (154 lb)
Close Grip Bench Press
3 X 5 @ 75 kg (165 lb)
Skull Crushers (light, spotter had to leave, 30 second rest between sets)
3 X 5 @ 40 kg (88 lb)
Seated Row
1 X 5 @ 65kg
1 X 5 @ 70 kg
1 X 5 @ 75 kg (165 lb)
T Bar Row
3 X 5 @ 40 kg + bar
Single arm DB Row
3 X 10 @ 25 kg (55 lb) each arm
Cable Woodchops
3 X 5 @ 35 kg (77 lb)
Twisting Back Hyperextensions
1 X 10 20 kg + 10 kg vest, Arms extended
DB Shrugs
2 X 5 @ 45 kg (99 lb) each DB
Cardio
30 minutes climbing machine (imitates climbing a never ending ladder) 407 calories 826 stands (rungs) was wearing 10 kg weight vest.
Scroll down to "Versa Climbers" to see a very similar machine to what I use for "cardio climbing)
Warmup - 2 minute climber, 40 calories
Warmup - Clean + Jerk 2 X 5 @ 50 kg (110 lb)
Bench Press ( 10 X V ups between sets)
2 X 5 @ 60 kg
1 X 5 @ 65 kg
1 X 5 @ 70 kg (154 lb)
Close Grip Bench Press
3 X 5 @ 75 kg (165 lb)
Skull Crushers (light, spotter had to leave, 30 second rest between sets)
3 X 5 @ 40 kg (88 lb)
Seated Row
1 X 5 @ 65kg
1 X 5 @ 70 kg
1 X 5 @ 75 kg (165 lb)
T Bar Row
3 X 5 @ 40 kg + bar
Single arm DB Row
3 X 10 @ 25 kg (55 lb) each arm
Cable Woodchops
3 X 5 @ 35 kg (77 lb)
Twisting Back Hyperextensions
1 X 10 20 kg + 10 kg vest, Arms extended
DB Shrugs
2 X 5 @ 45 kg (99 lb) each DB
Cardio
30 minutes climbing machine (imitates climbing a never ending ladder) 407 calories 826 stands (rungs) was wearing 10 kg weight vest.
Scroll down to "Versa Climbers" to see a very similar machine to what I use for "cardio climbing)
I must be weird, I get perverse pleasure from having a nice case of DOMS this morning, especially tris and traps. resting heart rate came in in at 57 this morning which is about where it should be for the day after a good workout. weight is down despite the fact it should be up from fluid retention which is caused by both DOMS and TOM
little disappointed I have no DOMS in my pecs, it is sooo hard to push my pecs hard enough without also putting strain on my rotator cuff grrrr
Have to go and supervise at a regional maths challenge this morning as my eldest son is in one of the teams but will try to get some more cardio in this afternoon.
little disappointed I have no DOMS in my pecs, it is sooo hard to push my pecs hard enough without also putting strain on my rotator cuff grrrr
Have to go and supervise at a regional maths challenge this morning as my eldest son is in one of the teams but will try to get some more cardio in this afternoon.
C
caffeinehigh
Guest
WOW your work outs are very intense.
You are intimidating.
You are intimidating.
been a long day, good on exercise but food is a bit iffy.
12 grams over on fat but under on everything else, will go cook some chicken for dinner shortly and try to bring everything else especially protein up to somewhat close to goal levels.
Exercise
Climber, 40 minutes, 1107 stands (rungs) clocked the machine lol only had space for 3 digit numbers, 530 cals (wearing 10kg vest)
Erg, 30 minutes and 20 seconds, 5009 metres, 252 calories - warmdown after climber.
on a side note my middle sons maths team came second in his division and my eldest son done his best after a last minute change of team.
12 grams over on fat but under on everything else, will go cook some chicken for dinner shortly and try to bring everything else especially protein up to somewhat close to goal levels.
Exercise
Climber, 40 minutes, 1107 stands (rungs) clocked the machine lol only had space for 3 digit numbers, 530 cals (wearing 10kg vest)
Erg, 30 minutes and 20 seconds, 5009 metres, 252 calories - warmdown after climber.
on a side note my middle sons maths team came second in his division and my eldest son done his best after a last minute change of team.
finished dinner, still under cals by 200, protein and carbs are still low for the day but didn't push up fat to much more than it already was.
Dinner
402cals
4.1g fat
52.7g protein
34.7g carbs
5.6g fibre
146mg sodium. not even sure why I bother tracking this one I never have problems staying under max daily salt intake.
Dinner
402cals
4.1g fat
52.7g protein
34.7g carbs
5.6g fibre
146mg sodium. not even sure why I bother tracking this one I never have problems staying under max daily salt intake.
my youngest is down sick with a tummy bug, so I will head in early for my gym session today, working lower body + cardio.
I am going to start tracking my food again publicly on CK and post a link each week because I think I want to move from maintenance to loosing a little more fat, will try to book in to get measurements done at the gym next week (can't do bodyfat measurement on yourself with calipers)
I am going to start tracking my food again publicly on CK and post a link each week because I think I want to move from maintenance to loosing a little more fat, will try to book in to get measurements done at the gym next week (can't do bodyfat measurement on yourself with calipers)
Gym session
Warmup - Squat, 10 @ 60 kg (more like squat jumps, weight was to light)
Squats (sumo)
5@ 80 kg
5@100 kg
5 @ 120 kg (264.5 lb)
Leg Press
10 @ 440
5@540
5@640
5@720
4@760 kg (1675.5 lb) (knee wraps on last set)
Hamstring Raises
3X10 with 10 kg vest
standing cable Hip abduction
2X10 @ 10 kg each hip
20 minutes spinning (the equivalent of the working phase of a class if I was instructing as I was already warm)
Edit: booked BF% measurements for next Thursday now I need to key in my new goal weight into the calorie tracker I use.
Warmup - Squat, 10 @ 60 kg (more like squat jumps, weight was to light)
Squats (sumo)
5@ 80 kg
5@100 kg
5 @ 120 kg (264.5 lb)
Leg Press
10 @ 440
5@540
5@640
5@720
4@760 kg (1675.5 lb) (knee wraps on last set)
Hamstring Raises
3X10 with 10 kg vest
standing cable Hip abduction
2X10 @ 10 kg each hip
20 minutes spinning (the equivalent of the working phase of a class if I was instructing as I was already warm)
Edit: booked BF% measurements for next Thursday now I need to key in my new goal weight into the calorie tracker I use.
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at the "weight was too light". I've read enough to know your background, so it's understandable, but I'm thinking about moving some of my weights to 5kg and I'm thrilled. I imagine lifting 60kg, now or at any stage in the forseeable future, would break me.Hope your son's better soon and it's great that you can continue with your working out despite having to deal with illness.
collegekid
New member
Wow, your weight training is crazy! And your commitment through injury and illness is very inspiring! Best wishes for a quick recovery!
Thanks guys for the support.
Snapped a couple of pics this afternoon as new before shots, it is really hard to analyse your own back development lol but have had a few comments on the size of my traps so I HAD to photograph it to really get a good look
Trapezius muscle - Wikipedia, the free encyclopedia
I am having a lamb shank and veg tonight and will log it after the game
on to more important matters
Time for the cockroaches to kick some cane toad arse !
Snapped a couple of pics this afternoon as new before shots, it is really hard to analyse your own back development lol but have had a few comments on the size of my traps so I HAD to photograph it to really get a good look
Trapezius muscle - Wikipedia, the free encyclopedia
I am having a lamb shank and veg tonight and will log it after the game
on to more important matters
GO
THE
BLUES
THE
BLUES
Time for the cockroaches to kick some cane toad arse !
ate crap yesterday, I took a team of chess players to a regional comp yesterday, took some fruit with me hoping to buy something edible at the canteen for lunch but of course they had nothing there that I could actually eat due to allergies. Spent 5 hours slowly waking around the hall keeping an eye on the games. Was starving when I got home, ate some hot chips and chocolate. was under calories but my nutrition went completely out the window.
looking to get eating back on track today and hit the upper body at the gym this afternoon. I have some DOMS in my quads and hamstrings today but not as bad as i was expecting, probably due to the slow walking yesterday which would have worked as active recovery.