Trusylver's Maintenance and Training Log

it is 6:45 am this mornings resting heart rate was 54, completed my weigh in for the challenge with a weight of 89.5. Squats to get the blood flowing this morning before gym was 300 bringing challenge total to 4173 so far, will do more later then PM my results for the week and the wait for those in other time zones to report in !
 
Training after warmup

Dynamic Bench
10 X 3 @ 40 kg (Explosive reps, short rest of 30 seconds working the ATP system)

Close grip Bench

10 @ 70
2 X 10 @ 75 (pinky on the smooth)

Tricep Pushdowns
3 X 8 @ 75

Skull crushers
8 @ 40
8 @ 40
16 @ 40

Went to light on these, first time this year I have done them due to spotter problems, Also was a little worried about wrist but it was all good and will push weight back up to around normal next week.

Had to wait for my husband to finish his workout so included a short bout of cardio on the rower, 1 km in 5:30, bit slow but it was a cool down before stretching.

another 200 squats, total 4373
 
LOL they are buns of steel, unfortunatly they are super size

actually the squats for the challenge don't have much effect on my glute strength except my squats on tuesday and fridays due to the larger amount of added weight. The bodyweight squats, with the vest or with with a kid on my back I treat as cardio, they get my heartrate up but have little effect on legs or butt.

added another set so total is now 4473, not sure If i can make it a neat 5000 before 5 pm but will give it a shot.
 
Firstly I have only managed another 100 squats so my final tally for the challenge is 4573 + 20 single leg squats for each leg.

I have spent time with the nutritionist today and it took about one and a half hours to work through my existing diet and look at where changes can be made.

1. The first thing that need to happen is that I need to increase my calorie intake to loose weight
2. Increase carbs
3. increase protein a little
4. reduce fat

The nutritionist said my diet was good and just needs a little refinement, I am still allowed to have my energy drinks but need to have a low GI snack with it when I do. It was also sugested that I could add a little low fat ice cream into the diet. I will be swapping what I would normally have for dinner with breakfast.

As far as weight goals are concerned she thinks that 82 kg is a good target but any lower and it would comprimise performance levels. Other foods that will be increased or added to my diet include sweet corn, figs, more liver, more sweet potato, more yoghurt, more nuts and eggs. Things to go include less cheese, no more chocolate, when the kids have chicken drumsticks try to avoid them.

My scales match fairly close to her good scales which was good, I have a follow up apointment in a month and I will recieve all the info we discussed and changes to be made by email in a day or so when she double checks the numbers to make sure my target values will avoid ketosis.
 
Training today

Cardio warmup 5 minute rower while waiting for the Bar to be free.

Deadlift
3 X 8 @ 90 kg
BB Shrugs
3x8@100 kg
Dynamic Squats
10X3 @ 65 kg
Seated rows
3X8 @ 92.5 kg
DB Rows
3X8 @ 25 kg
 
Trusylver said:
1. The first thing that need to happen is that I need to increase my calorie intake to loose weight
2. Increase carbs
3. increase protein a little
4. reduce fat

The nutritionist said my diet was good and just needs a little refinement, I am still allowed to have my energy drinks but need to have a low GI snack with it when I do. It was also sugested that I could add a little low fat ice cream into the diet. I will be swapping what I would normally have for dinner with breakfast.

As far as weight goals are concerned she thinks that 82 kg is a good target but any lower and it would comprimise performance levels. Other foods that will be increased or added to my diet include sweet corn, figs, more liver, more sweet potato, more yoghurt, more nuts and eggs. Things to go include less cheese, no more chocolate, when the kids have chicken drumsticks try to avoid them.

My scales match fairly close to her good scales which was good, I have a follow up apointment in a month and I will recieve all the info we discussed and changes to be made by email in a day or so when she double checks the numbers to make sure my target values will avoid ketosis.
Click to expand...

Kudos on having a solid diet to begin with. Did you ask the nutritionist to provide you a diet to promote optimal performance? I found it interesting how specific/detailed her recommendations were.
Why is it important to avoid ketosis? Is that a less efficient way to use energy? I thought this was an interesting post.
 
The problem with ketosis is firstly the likelyhood of burning muscle as an energy source is realy high and also it will lead to a lack of energy overall making almost imposible to train with enough intensity.

the resoning behind the energy drink/low GI combo is that after a training session i need a fast high GI energy hit but to avoid the energy slump when that energy hit runs out the low GI energy is just starting to kick into effect and will carry me through to my next meal.

The reason 82 kg is about the lowest weight I should go is mostly due to my bodyfat %. for athletes and others that carry a lot of muscle BMI is completely useless.

I have a sample weekly plan for food as examples that I can mix and match and get ideas from.

a lot of the food choices involve getting protein and carbs up higher but something has to go so my fat has to be cut back to the barest minimum while keeping to not eating the foods I am allergic too, so there is no wheat etc. in my diet.

there is a big difference following general guideline to having a professional examine your specific set of circumstances.
 
saturday morning so no strength training today, had a good breakfast and have done an hour of spin (I do my own choriography). Although I prefer not to teach classes the group fitness part of my qualifications come in handy for my own cardio workouts.

This afternoon I will spend some time on the heavy bag when it cools down, it is 30 C here and not even 10 am yet.
 
happy with my food intake today, was within 8 calories of my nutritionist set goals with a near perfect macro split :) but with drinking 4 litres of water today I am sloshing a bit lol. Still not cool enough to get the extra cardio in.
 
LOL @ the sloshing, hahaahaha! I've DEFINATELY been there. Having to take a pee break every thirty two seconds is NOT my idea of fun, but at least its good for me :rolleyes:
I'm glad I live in Montana... It can get warm in the summer, but not CRAZY desert hot; the winters suck- get pretty cold sometimes, but I can deal with that too... but today was amazing... January 15th and it was 50f. WHAT?! Thats like a crazy heat wave for us :D Loved every minute of it! HOpe it cools down a bit for ya soon!
 
Today is another light day, mostly rest but with a bit of light cardio thrown in, about 15 minutes bike and another 45 minutes or so helping hubby get his tecnique right ready for matial arts grading at the end of the month. Will hit some squats shortly and do another 30 minutes on the bike later.
 
I must say, I'm impressed. You're a 5'2" woman, who lifts about 15% more weight than me, an almost 200 pound man! What REALLY blows me away, is your leg press. I can't do half of that weight, and my legs are already pretty big. I couldn't imagine how massive yours are, lol!

Keep up the good work, I've been to many gyms in my time (although none for a very consistant amount of time ie: greater than 5 months) and I've never seen any girl lift remotely close to what you're doing, let alone one that is 5'2"!

You're an inspiration on paper, and I'm sure the ones that see you in person really makes them push that much harder!

I know that the gap between man and women is usually a pretty large one, with that said, you've really opened my eyes to my own potential! Keep at it, and please don't misunderstand my post as sexism. It's just personal observations.

Thanks for posting on my journal as well, thought I'd take a gander at yours. Didn't realize I had one of the fitness gods perusing my thread! lol
 
It helps to have the right genetics and I have been lifting weights since I was around age 16, just not in comp. I have a very heavy bone structure (so my surgeon tells me) and I also have bone in the right proportion for lifting. Yep the legs are big which makes it hard to get jeans etc. that fit nicely. A lot of people who have never met in person seem surprised that 82 kg is my ideal weight at 5'2 but most that know me in person would not consider me overweight including my nutritionist lol.

on the genetics side of things my family on both sides is generally short but very strong, I would love to find out what my brother could lift if I could get him into the gym.

it's not sexist at all, a good male lifter will out lift a good female lifter any time but a good female lifter can often out lift an untrained male.
 
Bench Press
3X8 @ 65

DB Bench
3 @ 37.5 (failed on 4, relaxed shoulders slightly and dropped to low)
2 X 8 @ 37.5 good solid sets

Incline Bench
3 X 8 @ 55

DB Bicep curls
10 @ 15
9 @ 17.5
6 @ 20
4 @ 22.5

Wrist curls (BB)
3 X 10 @ 22.5

Reverse wrist curls (BB)
3 X 8 @ 22.5 (left wrist is slowly regaining strength to match right but slow progress)

All weights in KG
 
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Oh my, I feel a bit out of my depth in this thread! * technical exercise talk overload* ;)

All I can say is, keep doing your thing...! x
 
I am very glad I got my training done at 5:30 this morning. I am suposed to be keeping my calories up and following nutritionist orders but I am having trouble eating and the heat today is making me feel realy ill, it is 40 (104) in the shade and still rising.
 
104?!!! Makes me pretty happy that our high temp today was like 45f, lol!!! Usually the nicer the winters are here, the worse the summers are :rolleyes: GOD I hope this summer doesn't kill me.. uggh.
Good job at getting your training done at 530am! Holy cow, its 430 am right now, and I haven't even gone to bed yet... crazy. Much more a night person than the other way around hahahaaa....
Have a great day, stay outta the heat as best you can, and drink lotsa water :)
 
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