Trusylver's Maintenance and Training Log

WOW!!!
You're amazing! I thought 10 lbs was too heavy. :|
It's soooo good to see what women are capable of!
I'm glad your son and his friend enjoyed their day at the zoo! :)
Thanks for being the first one to comment on my log. Looking forward to more exchanges! Here and There!
Have a good one!
 
Thanks for dropping in :)

yesterday was a looong day, most of the day was spent in study and work, all day at the gym and not a training session in sight lol. I am going to do my tricep and speed day for bench press later today and resume leg and back training next week (with a slight drop in weight) now that the glute strain is no longer giving me pain.

I was sooo tired last night with the long day and the new diet that when I got home I just crashed rather than getting back to the gym for a training session, It would not have been a good session anyway with the amount of fatigue from the day.

on the up side i did hit all my nutrition and calorie goals for the day :)
 
Trusylver said:
yesterday was a looong day, most of the day was spent in study and work, all day at the gym and not a training session in sight lol.
Click to expand...

Somehow I bet youre managing to fit in 50-100 squats while you are studying. LOL That would have me tired too :p

Keep up the good work! You're a tremendous inspiration to me :D
 
Thanks Andy


so far so good nutrition is on target with a few extra carb calories to spare for tonights supper

Tricep/Bench Speed Day

Dynamic Bench
10X3 @ 57.5 kg (127 lb) felt my speed dropping by the last set

Close Grip Bench
3X6@82.5 kg (182 lb) good but bar felt like it was comeing down to high in the last set and bumped the rack on the last rep

Tricep Pushdowns
3X6 @ 82.5 kg

Skull crushers
3X10@60 kg (132 lb) triceps felt like golf balls after the last set.

Shirt and suit training starts next week
 
Every time I come to your diary I always leave impressed! Well done on the cms lost and happy birthday for your boy. I had no idea they now have 'crocoseums' haha! (Ah Steve Irwin, where are you?) :waving:
 
Skull crushers are a tricep exercise that focuses on the medial and lateral heads of the tricep. compared to the normal lying tricep extension where the bar is lowered behind the head and the long head of the tricep is worked more.

Skull Crushers should not be done without a spotter if heavy weights are used because if you fail the bar can crush the forehead. If an ezy bar is used it take pressure away from the wrists.

Barbell Lying Triceps Extension "Skull Crusher" Skull Crushers
Barbell Lying Triceps Extension Lying tricep extension
 
have done 45 minutes on the bike and 15 minutes heavy bag tonight before supper, time to get some sleep.
 
feeling stressed and a bit down today, finances are a bit tight and I cant realy afford to maintain 2 gym memberships let alone the petrol for the big drive to the brisbane powerlifting gym. I am stressed because I don't know if I am going to have the help I need to get my bench shirt on tomorrow for training, if I can't get the help I may need to try another gym that a friend goes to but I have never been to, it is smaller and less well equiped but if I can get the help I need I can pay for a casual membership just for the shirt training sessions. It is a pity that minority sports don't attract sponsorship.

to top it all of TOM is visiting, I am grumpy, snapping at everybody and would break a world sprint record if someone waved a piece of chocolate near by.
 
today has been ok for calories, hit bottom end of my range so if i feel like a little extra later i can so long as it isn't chocolate lol. Had Kangaroo with stir fry veg and onion for supper, Normally I will cook in a dry non stick pan but as I was extra low in fats today I added 2 grams of butter for a little extra flavour (yes I do weigh it)
 
Tonight hubby managed to get my shirt on before getting into the gym to train

Bench warm up
10 @ 40 kg
10 @ 60 kg not enought weight to touch, short by about 1.5 inches

Bench
5@75 kg short of chest by .5 inch
5@77.5 kg short of chest by a fraction
5@80 kg touch easy set
5@82.5 kg (182 lb)
little tough on last rep but don't normally do 4 sets wanted to get a benchmark for next week

Incline Bench - no shirt
3 X 10 @ 50 kg good speed

Ran short of time will slip in biceps and wrists tomorrow morning and do my heavy squat session in the evening.
 
huh. I'm super confused bout this shirt thing... lol.
Hows it goin! Gosh I haven't stopped in here in forever... I'm a horrid person :(
I hear ya on the chocolate- if I were ABLE to actually give it up, I'm pretty sure I'd kill a herd of rabbid dogs for it.. FORTUNATELY- it doesn't seem I CAN give it up, lolllll!
 
When I compete I wear a special bench press shirt which does a couple of things first it protects the shoulders from injury due to the heavy weights used and due to how tight the shirt is forced you to use more muscles during the lift alowing you to lift more. as for how tight the shirts is..... imaginge squeezing into a thick polyester non stretch shirt 4 sizes to small. Will post the pics of my bruising tomorow after i get a new battery for my camera :D it is not posible to get a bench shirt on without help.
 
feeling realy good and motivated this morning, weight is dropping, I have that nice sore feeling of a light case of DOMS and my weights from last night are a fraction ahead of my training plan which is designed to peak at 100 kg for the bench :D

You Might be a Powerlifting Female if… women in the locker room look at your powerlifting bruises with concern and ask whether you are a battered spouse.
Those same women look even more concerned when you shrug and tell them that you enjoy it.
 
This afternoons training

Squat - after warmup
5@100
5@110
3@110 kg

Hamstring Raises
3X5@ Vest + 15 kg

Dynamic Deadlifts
10X3@60 kg

Seated Calf Raises
3X5@70

Back Extensions
3X5@82.5 kg
 
It has been another long day of study, work and training

Tricep day

Dynamic Benchpress
10X3@60 kg

Close grip Benchpress
3X5@85 kg

Pushdowns
3X5 @ 85 kg

Straight Arm Pushdowns - was feeling drained, didnt feel up to doing skull crushers
3X6@47.5 kg

just prior to this workout i needed to demonstrate correct form on dips for someone so 10 dips probably should be included as well but no added weight.
 
Another wet day today, I have back/deadlift day today despite having a little DOMS still, weight is down to 85.5 kg (188 lb) today only 3.5 kg to go to reach my new goal of 82 kg (180 lb) which is the lowest weight I should go to as per nutritionist instructions.

so 3.5 kg (7.7 lb) in 5 weeks is looking achievable at this point then it will be back to maintaining again.
 
Deadlift/Back Day (RAW)

Deadlift
Warmup 10@60 kg
5@100 kg
5@110 kg (242.5 lb)

BB Shrugs
3X6@117.5 kg (259 lb)

Dynamic Squats
10X3@60 kg

Seated Rows
3X5@100 kg (220 lb)

DB Rows (each arm)
3X5@32.5 kg (71.6 lb)

Bicep Curl (each arm)
8@20 kg
4@22.5 kg
2@25 kg (55 lb)
 
I have a bit of DOMS this morning all across my traps, lats, Rhomboids, Erector Spinae, hamstrings and biceps. yesterday and later today after brekky exercise will consistof lifting and holding timber sheets into place so hubby can secure then to the ceiling of our eldest sons new bedroom out in the shed next to the house. I will aslo try to fit in some cardio in on the bike this afternoon.

I have 5 heavy bench training sessions left before comp with the planned weight progression set at 85,87.5,90,92.5,95 kg but because of a good session last week all weights in the progression may be able to be put up by 2.5 -5 kg hmmmm will see how it goes tomorrow.
 
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