Trusylver's Maintenance and Training Log

While no one else was around this morning i decided to flex in front of the mirror at home lol and noticed that I was able to see some vascularity on my upper pecs, anterior delts and the upper section of my biceps, this is a good indication my bodyfat levels are dropping nicely as too much fat hides the veins. Also notice my bicep peak is becomeing more noticable (defined) rather than just being big.

I thought it was a bit of a joke when a bodybuilder sugested I should compete when we were talking last year but with my BF% dropping I may end up with a bodybuilders bod after all lol, not that I could ever get the confidence to step on stage in a string bikini and pose beacause of the loose skin on my gut and my fear of crowds/stage fright.
 
Squat
3X6 @ 115 kg

Hamstring Raises
3X6 @ vest + 15 kg

Dynamic Deadlifts
10X3@ 65 kg

Seated Calf Raises
3X6@75 kg

Back Extensions
3X6@80 kg
 
Hi there,
Thanks for dropping by my diary :)
Do you find it hard to find the time to work out with 3 kids to look after? Mine's only 3 months old so I'm still learning to juggle!
 
as they get a bit older it gets easier and you become more practiced, when mine were that young juggling was very hard.

It helps that my eldest is able to babysit his younger brothers now and most of my workouts are during school time, I get called into the school sometimes during training but most of the time it is ok.
 
Way to show some veins girl!! You are so amazing and disciplined. I don't know how you do it!! It must be your passion. I wish you could bottle some of that discipline up and ship it to me, I want to see some veins other than spider veins! LOL

Have a good week!!
 
35 minutes treadmill this morning, will post a bit more after I take the kids to school.
 
I have been super tired today, got home after taking the kids to school and fell asleep, I didn't wake up untill it was time to pick them up from school. I think I have a little CNS fatigue from my training routine, I think I need to book a massage, I wish I had access to a sauna and plunge pool for days like this.
 
Brilliant work on all the exercise... as usual!! I'd love to have a treadmill here, I'd use it all the time, but they're so expensive and even if they weren't we wouldnt have anywhere to put it sadly.

Anyway... have a good day. :) x
 
Training

Dynamic Bench
10X3 @ 55kg

Close grip bench
2x6@77.5
1X6@80 kg
Pushdowns
3X6 @ 82.5

Skull crushers
3X10@57.5

3 hour lecture - urgh study

Need to teach an Spin class in 2 weeks, oh the joys of choriography
 
Of all the group exercise classes I like spin the most, my feet tend to get tangled up when I have to do all the moves in mirror reverse for classes like step, HI/Low etc but spin doesn't have that problem, it is a tough class which burns around 700 calories in a session and I don't fall over lol so I can concentrate on being the happy smilling person at the front.

Yesterdays training session didn't go very well

Deadlift
3X4 @ 110 kg (242 lb)
Shrugs
3X6@115 kg (253.5 lb)

Didn't finish training

At the very least I have strained my gluteus medius, I have pain at the posterior origin and slightly restricted movement associated with that muscle, need to take it easy and recover, will see how it is tomorrow, pain level will determine if I can make the 3.5 hour drive to the PL club for Bench training.
 
Trusylver said:
Of all the group exercise classes I like spin the most, my feet tend to get tangled up when I have to do all the moves in mirror reverse for classes like step, HI/Low etc but spin doesn't have that problem, it is a tough class which burns around 700 calories in a session and I don't fall over lol so I can concentrate on being the happy smilling person at the front.
Click to expand...

We are exact opposites... the only spin class I ever took nearly killed me :D though some more hardcore exercise would probably do me good! Step I love - I'm a bit slow to pick moves up but have quite good coordination it seems and really ENJOY the mirroring bit. :D

Enjoy the rest of your weekend. x
 
it has been a bit of a lazy day so far, eating has been ok, still have a little pain in the gluteus medius but a week should see it good and it shouldn't effect my bench training tomorrow, not bothering to drive down to brisvegas today the driving would be to much of a strain.

have been sitting here working my way through my music to pick just the right track to choriograph hill sprints too. It is pissing down rain outside so I am gonna have to take my washing into town to use the dryers urrrgh.
 
looks like my muscle strain was only minor, I still have a slight twinge when I am standing in the bottom position of the deadlift so hopefully it will be ok to train squat with tomorrow.

Today is bench press day, didn't train this morning because I want to time my training with there being enough staff on at the gym so I can have 2 spotters, unless there is a strong bloke on duty I need two spotters because if I only have one they are not strong enough to lift the weight if something goes badly wrong with the lift.

If all goes to plan my bench weight today will be 72.5 kg (160 lb) for 3 sets of 6 with or without my bench shirt, I will only have the shirt on if there is someone at the gym to pull it on for me. Those of you that have been reading my journals for a long time now will know what sort of bruising I get each time I get the shirt on. with shirt on it will be difficult if not imposible to lower the bar to touch the chest, this is where all the heavy back training realy begins to show its value to having a big bench press.


"Winning is not normal, and people who win do so by following an abnormal path. The discipline and dedication and sacrifices are incomprehensible to the thousands, standing outside looking in, who are capable of joining, yet unwilling to pay the price of admission" -Steve Trippe

"The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top."
Herb Elliott


You might be a female powerlifter if.. the men in your gym will no longer work the same body part as you on the same days for fear of humiliation.
 
Glad your muscle strain is only minor. Wow, can't believe you can bench press 160lbs! That's incredible!
 
Got into the gym for my bench session

Bench Press
3X6 @ 72.5 kg (felt good, first 4 reps each set easy last 2 good and strong)

Incline Bench
3X10 @ 42.5 kg (good explosive speed)

DB Bench
3X10 @ 37.5 kg (83 lb each DB), good burn throughout each set

It is going to be a long day tomorrow, I am taking my youngest son and his best friend to Australia Zoo for his birthday, he is looking forward to the crocs, lizards and snakes.
 
Trusylver said:
Of all the group exercise classes I like spin the most, my feet tend to get tangled up when I have to do all the moves in mirror reverse for classes like step, HI/Low etc but spin doesn't have that problem, it is a tough class which burns around 700 calories in a session and I don't fall over lol so I can concentrate on being the happy smilling person at the front.
Click to expand...

That's a lot of calories to burn! When I get better at riding my bike I am going to do some spin classes at home on that computrainer thing that the bike hooks up to.

I get tangled up too on the step, it's not easy!! LOL
 
Trusylver said:
Got into the gym for my bench session

Bench Press
3X6 @ 72.5 kg (felt good, first 4 reps each set easy last 2 good and strong)

Incline Bench
3X10 @ 42.5 kg (good explosive speed)

DB Bench
3X10 @ 37.5 kg (83 lb each DB), good burn throughout each set

It is going to be a long day tomorrow, I am taking my youngest son and his best friend to Australia Zoo for his birthday, he is looking forward to the crocs, lizards and snakes.
Click to expand...


Wow. that's crazy good. Congratulations. Happy birthday to your son :)
 
It has been a long day, most of it spent on my feet and a big part of it in heavy rain showers, kids enjoyed the zoo including petting an aligator and koala and hand feeding the elephants, got soaked completely watching the show in the crocoseum.

had measurements done tonight ready for tomorrows nutritionist apointment with big drops in hip and arse measurements and a slight muscle gain on the triceps, BF% was inconclusive but definitely lost fat around the middle confirming comments made by a few people over the last month. so fat down, muscle up, strength for sub max lifting up current 1 RM unknown but assumed to be improving.
 
Had my nutritionist apointment this morning, since my last visit she has been discussing my case with a specialist colleague who studied powerlifters and weightlifters for his PHd so there are a few tweeks to my diet to be made most of which go completely against the normal recomendations, I won't post my diet on the forum because I don't want anybody that is not under specialist supervision to get the wrong idea of what is a normal healthy diet. The tweeks are designed to speed up the rate of loss to hit goal on time for comp but over the last month I hit my previous nutrition targets spot on.
 
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