Trusylver's Maintenance and Training Log

he is fine, in a bit of pain but his shots were up to date and there was no bits left in the wound as far as the doctor could tell, just have to watch it in case it gets infected but unlikely with propper care. the nail didn't hit any bones and is a bit painfull for him for a while.
 
Bench Day

Bench press

5 @ 60
5 @ 70
5 @ 75
2 @ 80
1 @ 82.5 kg

Incline Bench

3 X 10 @ 60 kg

DB Bench

5 @ 30
5 @ 32.5
5 @ 35
3 @ 37.5

Pec Deck drop set (rest only long enough to move pin on weight stack)

10 @ 40
11 @ 35
8 @ 30
10 @ 25
20 @ 20 kg

Wrist curls and reverse wrist curls
3 X 10 @ 10 of each

Rotator cuff exercise.
 
All weights in kg

Squat

10 @ 80
10 @ 90
8 @ 100
3 @ 110

Hamstring Raises

10,8,8 @ Bodyweight +20

Dynamic Deadlift

10 X 3 @ 60 (sumo)

Seated Calf raise

10,15,15 @ 30
 
Wanted to get into the gym for a step session this morning but cramping and heavy flow from TOM caused a bit of a re think.

I am hopefully going to pick up a few shifts as a trainer at the gym where i do my training.

Looking forward to tricep day tomorrow, I havn't been feeling as if my triceps have been getting enough intensity so I will throw in some super sets and drop sets into the mix to shock them into some improvement.

eating has been ok, but the ham in the fridge seems to be calling me........ I must resist bingeing on ham and strong aged cheese :D
 
A: I WISH ham was what was calling me, lol. Nooo. For me its gobs and bags of chocolatey goodness. Dammit.
B: YAYYY! That will be awesome if you get some pt time in. Very nice :)
C: Pretty sure you'd scare the shit outta me as a personal trainer. I imagine I'd cry occasionally, lol.

Have a good Christmas! :)
 
Today was tough at the gym, completed my tricep training with higher reps, same weight and less rest (super sets) BUT I was asked to join the kickboxing class upstairs immediately after my normal trainining, well I still have DOMS in the legs from tuesdays squat day so the kickboxing proved to be a challenge to say the least lol, I made it through but if I see ANY stairs in the next couple of days I may just break down and cry, my legs are killing me.
 
The gym was back open today for limited hours which will be untill after new year when most of the staff finish their holidays.

Todays training

Bench Press

8 @ 60
6 @ 65
5 @ 70
5 @ 75
5 @ 77.5
1 @ 80 kg (176 lb)

Incline Bench

10,10,10 @ 60 kg (132 lb)

DB Bench

5 @ 35
5 @ 37.5
3 @ 40 kg (88 lb)

Pec Deck Drop Set (no rest between change of weights)

15@40, 12@35, 10@30, 11@25, 20@20

Wrist Curls and reverse wrist curls
3 X 10 @ 15 kg

Preacher curls
6@30, 6@35, 5@37.5kg (83 lb)

Rotator cuff bodyblade exercises 4 minutes

Internal rotations (each shoulder)
3 X 10 @15 kg

External rotations (each shoulder)
3 X 10 @ 15 kg (33 lb)
 
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Thanks for dropping in korrie :)


Squat

10 @ 90
10 @ 100
6 @ 110
2 @ 120
1 @ 140 kg (308 lb)

Hamstring raises
3 X 10 Bodyweight +20 kg

Dynamic Deadlift

10 X 3 @ 65 kg (143 lb) (sumo, alternate grip each set, concentrate on speed and power off the floor)

Seated Calf Raises

10 @ 35
10 @ 40
10 @ 45
10 @ 50 kg (110 kg)

Have just spent the last few hour mowing, have done about 5 acres so far with another 5 to go, the rest Just gets left. I am glad I drove into the driveway slowly today after gym as there was a frilled neck lizard having a bath in a puddle after the rain.
 
Trusylver said:
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.
Click to expand...

Wow, your maintenance journal is a great read. Intriguing!
 
My eating is usually pretty good especially with being a coeliac and having several alergies but my goal for next year is to stop maintaining and finally hit a lower weight division for competition, although I am heavy I have a healthy BF% as I carry a lot more muscle than most woman.

As part of this new commitment to drop down to 82 kg, When my pay check arrives from Google next month and after discussing it with hubby I am going to see a Nutritionist to see what can be done to lower my BF% whilst training for the state titles in 3 months time and Nationals in 6 months.

I don't just want to defend my National title but to claim the title for the lower weight division which will also bring me closer to reaching my ultimate goal of representing my country at the international level. If I am still lifting well in 2 years I also have the Australian Masters Bench Press Record in my sights as it is currently 15 kg below what I am lifting now in competition and I feel I still have plenty of room to improve more before hitting the masters division.

I would realy love to be able to get sponsorship but unless your chosen sport is high profile your left meeting all the expenses of travel, specialist coaches etc yorself. now if only I was National champ in a sport like swimming lol

for the new year challenge I am using my newer scales which records my weight higher than my old ones and higher than the calibrated comp scales but it better to err on the high side for scales when prepping for a comp to avoid any nasty surprises at weigh in.

Weight Now 91 kg (New Scales) 86.6 kg (old scales)
Current weight Division: 90 kg
Goal Weight Division: 82.5
Goal Weight: 80 - 82 kg

Current Bench Press: 85 in comp, 92.5 in training
Bench Press Goal: 100 kg
Squat Goal: 160 kg (twice goal bodyweight)
Deadlift Goal: get back to a 130 - 140 kg lift with sumo style rather than conventional, overcome wrist injurt completely

Hubby is also interested in finding out how much it would cost to have the excess skin removed from my belly, having lost the weight and kept it off I still have a lot of loose skin that is a problem with possibly looking to budget for the removal at the end of the year after the Nationals if I don't qualify for any international events.
 
Just completed an hour on the stationary bike and put my chicken in the oven for supper, my chilli plants are just beginning to bear fruit so it wont be long before I can use fresh chilli on my chicken :D
 
Friday morning, hit the gym at 6 am for training

Dynamic Bench
10 X 3 @ 40 kg (high spped + power, low weight short sets and rests to work the ATP system and develop explosive power for the drive of the chest)

Seated Roew
3X10 @ 80 kg

DB Rows
3 X 10 @ 20 kg

T Bar Row
3 X 5 @ 40 kg (wide grip)

I will spend some time on the exercise bike a bit later, I am looking forward to heavy training and seeing improvements over the next 3 months starting monday when the gym is back to normal hours.
 
Trusylver said:
Just completed an hour on the stationary bike and put my chicken in the oven for supper, my chilli plants are just beginning to bear fruit so it wont be long before I can use fresh chilli on my chicken :D
Click to expand...

lol, go you! if it aint already cut up and ready to go for me, its not gettin used :rolleyes:
 
First Day of 2010 and first day of the new year challenge has started well, 1 hour 35 on the bike before breakfast, the pantry is full of healthy food and no junk, Breakfast was an apple (I am not big on breakfast) and 1 litre of water down already.
 
Hey Tru, Happy New Year mate! You've made a great start! Hope your year is full of joy, laughter and lots of great victories!!!

:seeya:
 
It is almost 4pm on new years day, most of the day has been good, have drunk a tonn of water (almost 4 litres).

Just finished cooking roast pork for the family tonight, unfortunately couldn't resist having some but still under calories so I can still get in a little more protein (more tuna) for my supper while the rest of the family has their fill of roast pork and veg.

The kids just don't gain weight no matter how much they eat despite being under doctors orders to gain weight and not have their meds over the holidays AAAARGHHH

for my middle son I made him a big protein shake earlier with good protein powder, rich full cream ice cream and chocolate topping, two big glasses later and he was still hungry :( and he hasn't gained even a gram of weight in 4 weeks.

I am a little bored so I think I will put a bit more time in on the bike now.


Edit

Completed (2 min skipping, 5 minute bike) X 4
 
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