Trusylver's Maintenance and Training Log

yep the fires have been bad, for the last week it has been thick smoke and ash over my place due to bushfire but that one didn't make the news because it was in forestry and no houses were under threat. Damn stupid backpackers camping lit a camp fire during total fire ban.

Feeling realy down today, this wrist injury has been a problem for 8 weeks now. Can't afford to see a sports doctor or physio and at this stage I can see my chances of qualifying for commonwealth next year going up in smoke, hell if my wrist doesn't improve soon it may not even be worth trying to defend my Australian title next year despite having qualification already.
 
Yesterday I didn't make it to my gym session, almost forgot i had to get my youngest to a specialist apointment. it was to hot to train anyway. The oficial temp was 41 C a november record high but the temp at home which is always higher was 45 C (113 F)

Had a realy good storm last night and managed a couple of good photo's, it has taken 5 years but i think my fear if lightening is subsiding after getting struck and i am beginning to enjoy one of my old hobbies again.

Only got a small amount of rain but it should give me anouther couple of days water before having to get a tanker in.

forcast for today is stinking hot again, I HATE SUMMER and it feels like summer now despite it still being spring. Planned rest day today, have some doms so depending on how i feel later i might go for a swim. still working on rehab for my wrist.
 
Done my leg training session today that i missed yesterday

Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus, Hamstrings, Gastrocnemius, Erector Spinae, Rectus Abdominis, Obliques: Compound)
10 @ 60 kg
10 @ 100 kg
6 @ 110 kg
3 @ 120 kg

Leg Press (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus: Compound)
10 @ 400 kg
10 @ 500 kg
5 @ 560 kg
5 @ 610 kg

Reverse Calf Raise (Tibialis Anterior: Isolation)
3 X 10 @ 10 kg

Standing Calf Raise (Gastrocnemius: Isolation)
3 X 5 @ 200 kg

Seated Calf Raise (Soleus: Isolation)
3 X 10 @ 60 kg

Hamstring Raise (Hamstring: isolation)
3 X 10 Bodyweight + 20 kg

Stairmaster (Cardio, Random Intervals)
10 minutes, max level, random program, standard step setting

TOTAL

1500 calories
178 max HR
145 Avg HR

* from memory as DH has taken my HR monitor on his run
 
Today the weathwer is a bit muggy and I have to take my youngest to another specialist apointment today so my Tricep day will have to wait till tonight when the gym is busy.

I don't like training when the gym is packed because of the wait for machines and some of the men that don't know who i am get a bit snarky when they are outlifted by a woman despite me carrying an injury.

why do young men have such ego problems when it comes to the gym ? I see so many that are an accident waiting to happen. At least most of the woman lift free weights and not baby weights on machines or weights that weigh less then a 2 or 3 month old kid.

Have done my rehab exercises this morning which helps loosen up the joint so i can use it normally during the day.

Tricep Queen signing out till tonight.
 
Great job on your workout, you are an inspiration!
I know what you mean about it being HOT, it's a little cooler here today but not much.
Cool pictures of the storm.
Keep up the great work.
Kristie
 
Friday Training (Tricep Day)

Close grip Bench Press

10 @ 60 kg (warmup)
10 @ 70 kg
8 @ 75 kg
2 X 6 @ 80 kg

Tricep Pushdowns
3 X 5 @ 80 kg

Kneeling cable tricep extensions
4X10 @ 65 kg

30 Tricep Pushups (this was hard on the wrist)

Cable tricep kickbacks
3 X 10 @ 70 kg (each arm)

Tricep Dips
3X10

Preacher curls
3X10 @ 30 kg (wrist gave out on last rep)

today is a bit cooler, not bad for a rest day. I need to do some washing so I hope there is enough water in the shed tank to do a couple of loads, I don't feel like driving my washing into town today.
 
You are the bomb with your workouts! Glad to hear it's a little cooler for you, it's a little cooler here too. Keep up the great work!
Kristie
 
Last Weeks Avg Nutrients

For the week Nov 15th to Nov 21st.

food calories: 1,169 cals
exercise calories: 573 cals
net calories: 596 cals
fat: 41 g
saturated fat: 12 g
carbohydrate: 123 g
sugar: 81 g
protein: 72 g
fibre: 4 g
sodium: 1,118 mg
potassium: 480 mg
calcium: 123 mg
iron: 3.9 mg
zinc: 4.0 mg
cholesterol: 149.5 mg


was too low on fibre, iron and protein, need to pull my eating back into line

Just finished my 8 km jog in 1 hour. it is hot outside already and should have started my run about 5 am rather than 7 am
 
Heavy bench press day today, another hot day, need to go do some work in the veg garden today.
 
Bench Day

Bench Press
10 @ 60 kg
8 @ 65 kg
2 X 5 @ 67.5 kg

Incline Bench
10 @ 40 kg
2X8 @ 45 kg

DB Bench
3 X 5 @ 25 kg

Pec Deck Drop set
10 @ 40 kg
8 @ 35 kg
8 @ 30 kg
8 @ 25 kg
8 @20 kg
20 @ 15 kg
20 @ 10 kg

Shoulder Press
3 X 5 @ 40 kg

Chest Press
3 X 10 @ 60 kg

Rotator cuff exercises

Rowing Machine 10 minutes

Stretching

calories burned 750 approx (hubby has my HR monitor again)
 
I'm well out of my depth here.

How did you learn all this stuff - picked up through experience and professional coaching, or did you do a sports science degree?

I know from reading through you're top class at all this - even so some of this is mind boggling to me - leg pressing 650Kg???!!! and then doing it again, and again etc.

When you say average food calories for the week 1,169 does that mean you only ate that many calories every day? I thought people doing the savage calibre of training you do would be eating 3-4k calories per day - how can you keep your strength up on that measley amount?

As I say, I'm out of my depth here, a lot to learn.
 
My calories are averaged over a week, over eating or under eating for one day is not going to kill weight loss/gain efforts but regular poor diet will. some days my calories are higher usually training days but others day are lower.

I under ate last week, but my calories are looking better this week so far. Outside of training I am fairly sedentry so my calorie needs are not as high as many think, so long as I get enough protein (lacking last week) and have enough carbs for energy in training I am generally ok. What many people also don't realise is that you don't always need to gain muscle size to gain strength, My goal is to keep improving strength but not size and to be honest I could still loose a few kg of fat despite being in the healthy range.

I have a coach in Brisbane (3 hours drive away) who helps with the technical side of lifting who is working on his masters in sports science but I also have a specialist strength coach who owns the gym where I train. Both are a fantastic source of information if your willing to soak it up.

I have done study including being a qualified trainer both in the gym (gym Instructor) and qualified sports trainer (Sports Medicine Australia). I have coaching qualifications for football (soccer) and Powerlifting.

I have been involved in a number of sports at high level where I have soaked up info from some great coaches. To keep up to date I attend semminars and workshops held by specialist, the last one being a workshop covering athlete recovery, setting training scedules and monitoring atletes for adaptation to training. The workshop was presented by an advisor to the AIS. I also do a lot of reading and will seek out and read scientific studies that may be interesting lol
 
Yesterday was a good day at the gym, I don't have enough time to write out the full routine but I maxed out squat at 150 kg but I failed the second rep, that much weight dropping onto the safety bars makes a rather loud noise :D
 
it has been a rest day today which is good but have been having bad cramps as part of TOM. I have a small amount of DOMS and eating had been ok but a little higher on carbs than i would like.
 
Holy mother of...you sure as hell put me to shame! If I could lift anything like you can I'd be damn proud haha.

Sucks about that injury too (yeah yeah, I came late to the party), good to see you're back in form. 150kg squat is simply incredible.
 
Thanks Benji :)

I have tricep day this afternoon, ate too much yesterday but should be ok as I work on my weekly averages and not daily intake.

was given the oportunity to work as a sports trainer for the U18 ARL state rep team but unfortunately due to the travel requirements (3 hours drive each way to get to the training sessions 3 nights per week + games) i can't do it :( I am pissed off but the time away from the family is to much when you have ASD kids.
 
Today is roleplaying day with friends so always hard on the diet but this week I need to start getting my eating back into a preparation diet and next week I need to sit down and prepare a peaking cycle for next years state titles, I have been slack with eating and training has been a bit mixed with the injury but I need to sit down and calculate the weights and exercises I need to defend both my titles in the year to come. With the setback of the injury I may not be able to reach my goal but I will give myself every chance of qualifying for the commonwealth championships at the end of next year.

GOAL 1. Maintain in weight Division
Suplimentary goal: drop 1 weight division
GOAL 2. Defend state powerlifting title
GOAL 3. Defent Australian Bench Press Title in Melbourne
GOAL 4. Qualify for Commonwealth in Bench Press (100 kg/220 lb)
 
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