Trusylver's Maintenance and Training Log

just got home from the gym after a kick arse leg and back session

Back extensions variation using roman chair and cable weights, modified hand position to make the exercise harder (hands holding the bar above head) 3 X 10 @ 50 kg

Squat
10 @ 60 kg
10 @ 100 kg
8 @ 120 kg
2 @ 130 kg
1 @ 140 kg (308 lb)

Leg Press

10 @ 400 kg (warmup)
5 @ 500 kg
5 @ 600 kg
5 @ 640 kg
2 @ 705 kg (1554 lb) New PB up from 700.1
 
last nights workshop was realy interesting both form a coaching perspective but also from an athletes perspective. apparetly during a womans period and for about a week after is the best time for making gains in strength and power as that is when our bodies are most anabolic. I also need to be having an alternating hot/cold shower routine of 30 seconds of each repeated 5 times to reduce DOMs the next day. Backstroke is also an ideal X training tool to assist recovery. the workshop also looked at record keeping to track training adaptation and there are a couple of things i need to start recording including my resting HR each morning before i get out of bed.

the lecturer was fantastic and has worked with many of Australia's top olympians and top athletes from other sports

i am now heading of to download some of the resources the lecturer provides on her website for athletes and coaches.
 
Hi hun!!! Just dropping by to see how you are, I'm glad you enjoyed the day! Looks like your still working it! I'm very proud :)
 
You did the monkeybars?!? When I take my daughter to the park I try but I just can't lift myself up, lol! Keep up the great work. :)
 
Tru you can lift some amazzzzzzzzing amounts of weight for your size!!!

Congrats on the new PB on the leg press well done.

I don't think we even have that much weight in our gym............LOL

I would have to go to the high schoo gym to have that much!
 
Trusylver said:
apparetly during a womans period and for about a week after is the best time for making gains in strength and power as that is when our bodies are most anabolic.
Click to expand...

WOW, that is something to take from this journal! I am not a happy camper when it comes to the time of the month, but I guess I could take advantage of to time, muahaha :p
 
had a good training session last night untill the last set. heading to the hospital this morning to get an xray done
 
xray result was good, no break but i have a very bad wrist sprain, don't know how long i will not be able to lift for but i will need to have physio on it.

pain killers are makin me sleepy so time for a nap
 
thanks tony, i will be hell to live with while i can't train. I get iritable if i just miss one session but missing who knows how many due to injury won't put me in a good mood :(

there are very few exercises i can do that don't involve hanging on to a bar or weight with the hands, even leg press needs to be loaded with plates which will be hard awkward to lift onto the machine with one hand. will do my best but i am expecting to come home more stressed from the gym than when i start.
 
wrist is still very painfull and it looks like i won't be lifting for a few weeks (a bad sprain can be worse than a clean break) :(

i am spending more time writing articles and adding content to my new forum

I will still be somewhat active here but i was looking for a forum with a bit more of a fitness focus combined with weight loss and sports training. I couldn't find one i liked so i have started my owm. I is going to take a lot of work and visitors are always welcome :)
 
Hubby dropped me of at the gym to do what i could without hurting my wrist further

spent 20 minute on a spin bike doing hill sprints (short high resistance sprints) interspersed with short recoveries

20 minute treadmill on incline 12 and speed 5. I couldn't jog because if the pain in my wrist so struggled to get my HR up to a working level. I have a resting HR of 56 and the highest HR achieved was 130 :( on the bike

done 6 sets leg press for each leg at 120 kg, the max that particular machine goes as i couldn't load the normal 45 degree leg press

2 sets of 10 calf raises @ 100 kg (again max for that machine as i couldn't load the normal calf raise machine)

decline crunches lost count but couldn't hold weight

a realy fustrating day, Hope this wrist heals soon !
 
Feeling like a useless lump of shit today, it is sooo hard to do anything with one hand, even the most simple task become hard grrr
 
Went to the doctor again today for my wrist. It is going to be at least another week before i start to regain some movement in the wrist at which point i will be able to start physio to regain full use with the goal of being able to return to training after 2-4 weeks of physio

it looks like i have a grade two sprain (partial tear)
 
Hmmm another birthday and i am sitting here going batty due to this damn injury. Food is going ok especially as I cant drive and it is an 8km walk to the nearest store (16 km round trip)

will head outside shortly and go through a basic bodyweight routine and work on my tecnique for one arm pushups :D
 
First off - happy birthday!


Second - sorry to hear about your wrist. It must be particularly hard for a lifter like you to be unable to lift. Good that you are getting into the gym and doing what you can.

I sprained my ankle a month ago and it is still quite painful. and is hampering my progress.

I hope you have a good day, and heal quickly.
 
I hope your wrist heals up soon :) It's great to see that you are still trying to go out there and do your part without your wrist. Me, I would have probably used it as an excuse to sit around, hahahaha
 
You must log in or register to reply here.
Back
Top