Trusylver's Maintenance and Training Log

You are doing amazing TruSylver. Your diary is always motivates me to go out and workout haha. Keep it up :D
I have also never heard about the shirt thing. Good to know :)
 
Exercisse today

Bike 1 hour
2 hours holding timber sheets above head while balanced on a ladder

Food ok but need to have a mostly protein meal for supper to get nutrients right for the day
 
Bench Day

after warmup

Bench Press (shirt)
3X3@85 kg (187 lb)


Incline Bench (RAW)
3X6@55 kg

Single Arm cable chest press (RAW)
3x5@75kg (165 lb)

Preacher Curl
10@30 kg
8@40 kg
3@45 kg (99 lb)

substituted the single arm chest press in instead of DB bench as my spotter was injured buthad an alternate spotter for bench. Only managed sets of 3 on the bench, was still a bit fatigued from holding the timber sheeting overhead yeasterday.
 
today is squat day, I will try to squeeeeeze into my suit this afternoon.

due to two of my kids being Autistic I can only pick up a few hours work here and there and not usually full days, so I am looking forward to saturday as I will be working as the Sports Med for the regional touch football championships for a full day. I don't usually work for touch but I don't expect there to be as many serious injuries as a full contact games. I will also be doing a lot of strapping work.
 
You are looking real strong in here! Way to drop some weight and keep up with the training. I can't wait to see how your next competition goes!
 
It was squat day today, I ran short on time so i only managed squat but not the assistance work, although I did do an extra set. I will do my assistance work tomorrow.

Squat (loose squat suit)

Warmup

10 @ 60 kg
10 @ 80 kg

Sets
8 @ 100 kg
5 @ 120 kg (good strong set, explosive out of the hole)
5 @ 140 kg (felt like i hit the right depth no spotter to check)
2 @ 150 kg / 330 lb (felt a little high, but not to bad)
 
assistance work was ok this morning along with a little bit of incidental upper body when I took my son to the kids playground (chinups and a couple of goes across the monkey bars ) the monkeybars may have been a bit of showing off but it is nice to be one of the few parents at the park capable of it.

not sure I pushed myself hard enough on squats yesterday, I usually have a slight case of DOMS the next day but not even a slight twinge this afternoon, will see what I am like tomorrow.
 
Training has been going ok, spent a fair bit of time packing up my kit for tomorrow, I will be working as a Sports Med at event all day tomorrow, If I do well I may also pick up work at the state and national championships. I have also been busy studying the rules for the sport as I have never worked for touch football before and needed to know the ruled invilved with medical staff entering the field of play, normally I do most of my sports med work for soccer.
 
Feeling absolutely stuffed tonight, after 250 km driving and 8 hours spend running around various football fields my body is a bit of a wreck but I was teamed up with a physio/massage threrapist and learned a hell of a lot of new stuff for helping injured athletes beyond what my qualifications cover especially stuff involving getting the various muscles to work together corectly to stop pain and prevent injury.
 
It has been almost a week since i last posted, not that anybody realy read this journal anyway. My training has been thrown out of whack due to a few issues, firstly after the touch football i came down with the beginnings of the flu along with the pain of a migraine and had to miss training, unfortunately on tuesday morning amid heavy rain, flood warnings and severe weather warnings the car broke down with a rock thrown up from the road going through the radiator. so i am stuck amid flooded roads 20 km out of town without a car untill next week. My shoulder is giving me problems still but I wont be able to make it in to my Dr apointment unless i want to walk 20 km each way. I could have done without the $900 cost for the car repairs. still feeling a bit off due to a bit of the flu still hanging around.
 
Uggg! That whole post is JUST aweful. Hope you start feeling better soon, and get your car fixed,and don't have flooded roads, and etc etc. lol.
 
Trusylver said:
It has been almost a week since i last posted, not that anybody realy read this journal anyway. My training has been thrown out of whack due to a few issues, firstly after the touch football i came down with the beginnings of the flu along with the pain of a migraine and had to miss training, unfortunately on tuesday morning amid heavy rain, flood warnings and severe weather warnings the car broke down with a rock thrown up from the road going through the radiator. so i am stuck amid flooded roads 20 km out of town without a car untill next week. My shoulder is giving me problems still but I wont be able to make it in to my Dr apointment unless i want to walk 20 km each way. I could have done without the $900 cost for the car repairs. still feeling a bit off due to a bit of the flu still hanging around.
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Sounds like you're going through a little rough patch :(
Hopefully you can kick that flu bug thats going around soon! :willy_nilly:
 
it is still raining here, lots of towns are flooded badly and prolly just as well it is the weekend as two of my kids are cut of from school. yesterday my middle son made it to a regional school chess comp despite the flooding (first time he has been allowed to compete due to his Autism) he came second as an individual with 6 wins 1 loss and 1 draw, he also picked up a second place as part of his team, my eldest came equal 4th both as an individual and also got a team 4th.

weighed myself today and it looks like i am down again but not certain by how much, my good scales are being erratic and need a new battery but going of my other scales i am down to 79 kg that about 82 kg adjusted for them recording light. If they are still out by the usual amount that puts me at my new goal and back into maintenance. When i able to get into town i will get measurements done.
 
feeling realy lethargic bored and iritable today, not being able to train properly has a realy bad effect on my mood, so far today I have done 200 squats, 20 pistol squats, a set of 50 pushups (full not on the knees), a 10 minute wall sit, some back extensions and a couple of sets of light bicep curls (3X15 @ 10 kg). it is time like these i wish i had more weights at home. If the rain drop off enough for me to get to the shed without getting completely soaked i can do a bit of cardio on the bike and heavy bag and may be able to rig a lat pull down bar to the chain that holds my heavy bag to be able to do some chin ups.
 
Yesterday it was raining again (highest falls in the state), food was running low so decided to make the hike in the rain to the local shop so yesterdays exercise was 4 k walk then got a lift with some soldiers for 3 k then a 7 km walk back with a heavy pack mostly up hill. the new radiator has arived for the car BUT it will be another week before the clips for the safety cover arrives GRRRRR, it will be drivable tomorrow afternoon but at a high risk of doing another radiator. flood waters seem to have peaked but the bridge to my son school is over 3 metres under water.
 
more of the same weather wise today, exercise consisted of chopping up and removing a fallen tree off the driveway.

food was a bit of a slip up but I am not to concerned, I ate a small piece of chocolate mud cake with iceing that my 12 year old son made. I am going to feel it later tonight due to coeliac reaction to the gluten but calories are looking fine for the day with a meal of steak and veg planned for tonight.
 
Saw you dropped in on my diary and thought I'd return the favour :)

Can I just say... WOW... your workouts terrify me. I'm never groaning at something my trainer makes me do ever again!!
 
Had a nutritionist apointment today, she was realy happy with my progress, Due to a lot of problems over the last couple of weeks I am not going to make it to the state titles to compete and will therefore also miss the nationals but I am going to put this time away from competition to good use and the nutritionist is helping me with a bodybuilding style strict cut to get BF% super low before moving into a bulk prior to getting back into competition at the end of the year. This is going to require some super will power with a new goal of 12% bodyfat (the lowest you should go without loosing essential fat and staying healthy) an estimated weight of 70 kg allowing me the room to gain muscle back up to just under the 82 kg mark.
 
Trusylver said:
it is still raining here, lots of towns are flooded badly and prolly just as well it is the weekend as two of my kids are cut of from school. yesterday my middle son made it to a regional school chess comp despite the flooding (first time he has been allowed to compete due to his Autism) he came second as an individual with 6 wins 1 loss and 1 draw, he also picked up a second place as part of his team, my eldest came equal 4th both as an individual and also got a team 4th.
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How exciting!! Were they super happy??! I don't even know HOW to play chess, so kudos to the kiddos, for sure!

Trusylver said:
Had a nutritionist apointment today, she was realy happy with my progress, Due to a lot of problems over the last couple of weeks I am not going to make it to the state titles to compete and will therefore also miss the nationals but I am going to put this time away from competition to good use and the nutritionist is helping me with a bodybuilding style strict cut to get BF% super low before moving into a bulk prior to getting back into competition at the end of the year. This is going to require some super will power with a new goal of 12% bodyfat (the lowest you should go without loosing essential fat and staying healthy) an estimated weight of 70 kg allowing me the room to gain muscle back up to just under the 82 kg mark.
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Aww, I'm sorry to here that you're gonna miss out :( With all the work you put in, its hard to believe that you WON'T be goin. Next competition'll be yours!!!
 
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