Trusylver's Maintenance and Training Log

Yesterday was heavy bench day

Bench Press
10 @ 60 kg Warmup
10 @ 65 kg
8 @ 67.5 kg
8 @ 70 kg
6 @ 72.5 kg
3 @ 75 kg
2 @ 77.5 kg
1 @ 80 kg/176 lb

Incline Bench
4 X 10 @ 50 kg

DB Bench
3 X 10 @ 25kg/55 lb (each DB)

Bicep Curl pyramid (each earm)

10 @ 12.5
8 @ 15
6 @ 17.5
4 @ 20
2 @ 22.5 (49.5 lb)

10 Wrist curls
10 reverse wrist curls

1 set of 10 kneeling cable tricep extensions at about 60 kg, not certain on the weight as it was just a demo set to help out another gym member.

Squat day today but will have to see how my time goes because I have to take one of my kids to see the doc to check on his burn.

Eating was ok yesterday but had 30 grams of carbs to many, protein was spot on and fat was nice and low with only good fats consumed.
 
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I havn't been keeping this diary up to date as i would like, not that anybody is realy reading it anyway, wrist is still affecting my training. Last night prolly wasn't good as far as food goes and I am not even going to attempt to log yesterdays food over all lol.

Up untill about 3 days ago there were only 3 pizza places in the nearest town to me, pizza hut (YUK), Momma Mia's nice pizza but very expensive, Domino's (cheap but rather bland) BUT eagle boys has just opened a store and their pizza is every bit as good as i remember eating when I lived in Canberra so last night the family had a pizza night and I was rather a glutton. I ate 1 large carnivore pizza with added mushroom (less 2 slices) and 2 slices of supremo also disapeared down the bottomless pit that is my stomach. I did stay away from the garlic bread and didn't have any fizzy drink.

I have no idea how many calories are in a pizza topped with steak strips, chicken, bacon, kranski, etc....

I am feeling a bit off this morning as being a coeliac and eating pizza are NOT compatible but my weight is down a little.
 
DANNNG. That sounds like one helluva pizza! lol... And whatevv on noone reading this journal- if ANYTHING, people pop in here for some damn inspiration! You do more than most hardcore gym enthusiasts that I know, and that is something everyone on here likes to see. Its nice to see that someone can be sooo dedicated to both the lifting, AND family life, especially when your kids have extra needs. Keep it up, and you BETTER start updating in here more :) We need it too, lol!
 
Todays workout (all weights in kg as usual)

1 km jog while pushing large green wheelie bin (My son didn't take out the garbage)

Bench Day

Bench Press
10 @ 60
10 @ 65
8 @ 70
5 @ 75
5@70
5 @ 65
10 @ 60

Incline Bench
3 X 10 @ 55

DB Bench

3 X 5 @ 27.5 kg

DB Bicep Curls (each arm)
10 @ 15
8 @ 17.5
6 @ 20
4 @ 22.5

Wrist Curls and reverse wrist curls (3 sets of 10 each)
wrist rotations (7 kg) this is still a problem area and it is going to be a long time before I have full strength back
Rotator cuff (bodyblade) 3 minutes each arm vertical and horizontal
 
Squat day today, energy levels are low and it is stinking hot outside, will report on my training session later.
 
Squat training

10 @ 90
10 @ 100
8 @ 115 kg

Leg Press (single leg)

10 @ 140 each leg
10 @ 240 each leg
5 @ 300 kg each leg

Hamstring Raises

8 @ Bodyweight + 20 kg

Had to quit training early due to cramps in calf muscles, was sweating out my water almost as fast as I could drink it, have repenished some lost salts but I am suffering from mild dehydration. my temp gauge was recording 43 C (109 F), no air con at gym.

I need to go to a play my middle son is in tonight when all i want to do is sit under the air con at home and veg out.

I have my chicken in the oven cooking so i am not tempted to eat junk after the play.
 
What kinda gym DOESN'T have an air conditioner?! Especially* is Australia... wow. Hope the play is wonderful and the whole family has a great time! Enjoy your chicken too :D
 
Because I live in the country, there is not a lot of choice when it comes to gyms, but the gym I go to is great but they usually don't bother with turning on the air con because it just doesn't work real well, the fans usually work more eficiently. There is no air con at the powerlifting club I drive 3 hours to visit and train with my coach every month or so either (we are a rather insane hardcore lot lol)

I have been to a number of fancy city gyms over time but although they often have good air con they usually don't have enough free weights and don't have DB's heavy enough because they don't want client like me (heavy lifting powerlifters and bodybuilders) grunting and causing a disturbance to the prissy ladies on the cardio machines and lifting pink dumbels. ok this was a bit of a rant, shit this is my diary and i will rant if I want to lol

I am putting together a gym at home (no air con in the tin shed either) but heavy work will still be done at the gym in town so I have a spotter.
 
A- yeah. I think hardcore is an understatement :rolleyes:
B- Even without the heavier weights, its really hard to avoid the grunters, lolll!!! The way I see it, we're all there for a reason. You want quiet- go to the damn library. Years ago when I first started working out, a friend and I went to the locker room and these two 100lb pink sweatsuit wearing hoochies had the balls to say, "Oh my god. We need to start going to another gym- theres too many ugly people coming here." REALLY?! You didn't break a sweat cuz you were too busy lookin for a friggin date, and I'M the one causing a problem at the gym?? psh. Anyway, now I'm ranting in your diary to, lol.
 
Rants are good :D

hubby has the car today so I won't be hitting the gym untill tonight for tricep day. Yesterday was a rest day and as a bit of extra I am going out to hit the heavy bag before it starts to get hot, it is 7:45 am now and is only 28 degrees (82.5 F) so this is about as cool as it's gonna get.
 
finished 15 minutes heavy bag work, failed to get HR up enough, ran 1 km cross country in 4 minutes, so a speed of around 15 k per hour is not bad for down then up 1 steep hill, I am now sweating like a pig and couldn't repeat it if I could bring myself to get back outside in the heat. might try again later but at the moment the temp is rising at a rate of 2 degrees an hour.


it is up to 35 degrees now but have completed another 1 k cross country run and 50 full pushups in 1 minute, I don't like being stuck at home with the kids on holidays, looking forward to hitting the gym tonight
 
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Just got back from the gym, tricep day

Close grip Bench Press
5X5 @ 75 kg

Bench tricep extentions (cable)

3 X 10 @ 75 kg

Skull crushers

10 @ 30 kg (warmup and testing how my wrist was going to stand the strain)
10 @ 40 kg
10 @ 50 kg

cable tricep kickbacks

3 X 10 @ 70 kg

DB Bicep Curls each arm

6 @ 17.5 kg
4 @ 20 kg
2 @ 22.5 kg (49.6 lb)

and just because i felt like it i threw in a set of 5 seated rows at 100 kg, will do more tomorrow on back day.

temp reached over 40 C today.
 
Deadlift

10 @ 60 kg
10 @ 60 kg (alternate grip)
10 @ 80 kg
8 @ 100 kg

Shrugs

3 X 5 @ 120 kg

Seated rows
3 X 5 @ 102.5 kg

first time back deadlifting after injury, wrist gave some problems and shredded my calouses, it will take time to get back up to par with this routine as i regain more wrist strength and toughen my hands again.
 
Just got back from the team challenge at the gym (4 person teams)

Event 1

Obstical course, including thowing balls through hoops, crawling under netting, running over balance beam, bouncing on a mini trampoline to land as far as posible on a gym mat while slam dunking a hoop over a target, and running around cones.

Event 2

Noodle hockey, using cut down pool noodles to hit a soft ball (we got disqualified from this one)

Event 3

Balloon pop, each person had a baloon tied to their ankle, objective pop every other teams balloons by stepping on them.


Event 4

Standing on a fit ball

Event 5

Bucket run, objective was to full a bucket at the end of a short run using a small coke bottle full of holes from a full bucket at the start position.

Event 6

Slip N Slide rope pull, one designated team member had to drag each other member of the team the length of the wet soapy plastic with a tug of war rope them run back to the other end to be dragged by the rest of the team. I ended up in the mud from head to toe.

A lot of fun was had by all but I have no idea how many calories I burned our team (Bring it On) was second :D
 
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rest day today, my trapezius feels like its on fire, DOMS has hit from back day with vengeance, I cannot lift my shoulders (shrug). Hands have recovered ok but just noticed i lost some skin on one of my toes last night during the obsticle course.


ps brawny the pushups were in a minute, not the run lol
 
Bench Day

10 @ 62.5
5 @ 65
5 @ 70
5 @ 75

Incline Bench
3 X 8 @ 60 kg

DB Bench (weight is for each DB)

5 @ 30
5 @ 32.5
5 @ 35 kg

cut short, got a phone call, had to take eldest son to doctor because he put a rusty nail through his foot.
 
Hey Tru, I stopped by to see what you're up to and read your latest bit of cringe-worthy news. :eek2: I hope your boy is alright; that exact thing once happened to my mum and she still remembers the pain. I hope your son's case is not too bad. How is he?
 
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