Trusylver's Maintenance and Training Log

not a bad day, most of today was study and shopping. I am at only 3 grams of fat so far for the day and still need to eat another 350 cals to reach target calories for the day but is looking ok with roast goat for supper tonight. Goat is super low in fat with fantastic protein levels. Looking forward to hitting training tomorrow despite the weights needed to be lowered a bit due to the break in training.
 
Roast goat?!?! I think I'll leave that one to you... wont be appearing on my menu any time soon, however great it is for the diet. :D

Good luck on getting back at those weights! x
 
Made it back into the gym today for training, the session was a bit of an experiment to work out changes for my next 3 months of training

Warmup light bench X 10

Bench Press 3X10 @ 60 kg

Bench Press 555 (5 at bottom of range, 5 at top of range, 5 full range of motion)
3 @ 40 kg

Bench Press Isometric training

1 minute at mid point 40 kg

Dips (focus on pecs)
7,5,4

Hanging leg raises
3 X 10

30 minutes rower (11 kph)

the isometrics was a killer on the pecs, going to add in more of these keeping to 1 minute and increasing weight. The bar is being held at my weakest point in the lift. Was feeling it a lot before the dips so the numbers are good considering my level of muscle fatigue.
 
I am feeling realy good this morning, I have a good solid case of DOMS for my pecs and triceps, Isometric training is often under rated but used corectly it works wonders.

Looking forward to Squat day this afternoon, again i will be playing around with my routine to get my cycle right for the next 3 months. I want to add in some isometric training for either quads or calves but I have till this afternoon to come up with just the right exercise.
 
thanks for dropping in, I don't get a lot of visitors in my neck of the woods lol. I don't know if it is because my diary can be a bit intimidating or what.
 
Todays Training session 1 minute rest between sets

Squat Barbell Squat (power lift)
3X10 @ 80 kg

Goodmornings Barbell Good-morning
3X10 @ 50 kg - a little light will increase next week, replaces hamstring raises

Cleans Clean
3X10 @ 40 kg - minimal rest, legs felt wobbly at the end replaces dynamic deadlifts

Isometric Leg Press (held at parallel)
2 X 40 seconds @ 250 kg - almost reached puke point, despite being under half 1 RM

Had to support myself with the railing when leaving the gym while walking down stairs, used the disabled ramp at the shopping centre afterwards :D so all in all an excelent training session which should leave me unable to walk properly for the next couple of day :D :D
 
You know...first I read this:

Trusylver said:
thanks for dropping in, I don't get a lot of visitors in my neck of the woods lol. I don't know if it is because my diary can be a bit intimidating or what.
Click to expand...

And I thought...why intimidating? Then I read this:

Warmup light bench X 10

Bench Press 3X10 @ 60 kg

Bench Press 555 (5 at bottom of range, 5 at top of range, 5 full range of motion)
3 @ 40 kg

Bench Press Isometric training

1 minute at mid point 40 kg

Dips (focus on pecs)
7,5,4

Hanging leg raises
3 X 10

30 minutes rower (11 kph)
Click to expand...

And I thought....HOLY MOTHER OF PEARL!!!!!!!!!:svengo:
:D
I find it more inspiring than intimidating though :)
 
Haha I agree!! I think maybe people come in and read the posts and really don't know what to say because it's a little... ahem... technical, to us lesser experts!! :D Personally I stick to general encouragement like "well done on the loss" "have a nice day" "keep up the good work" etc. :D

Soooo... keep up the good work. ;) xx
 
Today was officially a rest day, DOMS in my quads (front of thigh) and Glutes (Arse) started off light in the morning but tonight it is feeling sort of intense, As DOMS usually runs for 2 days with the most intense day being day two I may not be able to walk tomorrow :D. My DOMS in my pecs and triceps has almost finished and should be gone by the time i work them again tomorrow. Despite being a rest day I did some walking for active recovery and a bit of a kick around with a football before my sons training session.

Weight was up this morning but that is normal, when you have DOMS from exercise your muscles retain a fair bit of fluid to help repair and rebuild muscle tissue so an upwards fluctuation is not something to panic over after a hard workout.

Had a couple of comments today about how super fit I am looking :). I will never be anywhere near the low bodyweights some members are on this forum let alone their goal weights but that is ok. If I get a chance I will get my BF% done tomorrow.

I will try to be a little less technical lol or would a bit more explanation help ?
 
I just thought I might give a bit of an overview of my training and diet plan while also trying to make it less technical.

I train 4 days per week with each muscle group getting worked twice per week. once with light weights and high speed to develop explosive power and once with heavy weight to develop maximum strength.

The reps I use for each exercise start at 10 reps in a set which is in the muscle building range but as my program progresses the reps get reduced down to the strength building range (2-6 reps). You do not gain big bulky muscle lifting heavy weights when you are cutting calories and even if I was eating a calorie surplus by working with heavier weights and low reps you gain more strength than size.

Cardio is fitted in when I have a bit of spare time, too much cardio is bad for my goals because if the intensity is even a little too high I will begin to burn muscle which is bad. Cardio is done after weights.

Rest, I have 3 planned rest days as part of my training to ensure my body is able to recover and to prevent over training.

My diet is supervised by a nutritionist and is lower than the normal recomended intake of calories, it is carefully balanced to take my alergies and being a coeliac (I cannot have gluten) into account while giving me all the nutrients I need in the right amounts. It is esential I eat enough protien for muscle and enough carbs to avoid ketosis. Ketosis is a by product of the body burning muscle for energy, many popular comercial diets promote ketosis but the fast loss from this is bad in the long run. I don't use any suppliments, not even protein powder.
 
Trusylver said:
Todays Training session 1 minute rest between sets

Squat Barbell Squat (power lift)
3X10 @ 80 kg

Goodmornings Barbell Good-morning
3X10 @ 50 kg - a little light will increase next week, replaces hamstring raises

Cleans Clean
3X10 @ 40 kg - minimal rest, legs felt wobbly at the end replaces dynamic deadlifts

Isometric Leg Press (held at parallel)
2 X 40 seconds @ 250 kg - almost reached puke point, despite being under half 1 RM

Had to support myself with the railing when leaving the gym while walking down stairs, used the disabled ramp at the shopping centre afterwards :D so all in all an excelent training session which should leave me unable to walk properly for the next couple of day :D :D
Click to expand...


I love that you posted the links! I am going to try some of those.

Way to train!! Sounds like you were sore! Owwie! That means good tho, right? More muscle cometh afterwards I believe...
 
Worked triceps and light bench today before class then had measurements done this afternoon, waist is down lots, hips and butt were down a little, bust, thighs steady. the guns are steady on 14 inches relaxed. BF% down 2% in the last month. losses are where i want them and keeping the all important muscle steady.
 
It has been a bit of a nothing weekend, have spent mosto of my time building a new website. Yesterday at the shop I had someone comment on how skinny i was LOL I certainly would never descibe myself as skinny. Solid, musclular or even buff (if ya don't look at the belly) but not skinny.

Weight was down a little this morning with a reading of 78.8 on the scales, the loss is explained by my muscles no longer retaining the fluid from DOMS.

Looking forward to smashing chest and triceps tomorrow.
 
more of the same, more car problems with a busted windscreen from a rock. Training ok, food ok, weight down.

Beginning to remember why i retired from web development and SEO lol website progressing well, starting to add fitness content adding around 5 pages per day of articles i have written. need to get the video recorder out and record a couple of exercise vids for the bodyweight training section.

Have sports medicine work on saturday for the start of the football (soccer) season. the football federation is going to pay for me to upgrade my qualifications again this year, as part of the upgrade i wan't to include specialisation units on sports massage and sport nutrition.

tested out a technique for relieving muscle pain that i learned from a kinesioligist that i was teamed up with for a while. It worked wonders on hubby's DOMSs tonight before he went to martial arts.
 
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