Trusylver's Training Log

[Trusylver]

3-9-09

Max HR 184
Min HR 107
Avg HR 135
Cals Burned 700
Time: 1 hour

Dynamic Benchpress
10X3 @ 50 kg

Close Grip Bench
3X5 @ 67.5 kg

Tricep Pushdowns
3X5 @ 87.5 kg

Skull Crushers
3X10 @ 50 kg

French Press
3X8 @ 22.5 kg

DB Tricep Extension
10 @ 10 kg

[5kgLifter]

Originally Posted by Trusylver

2-9-09

Max HR 187
Min HR 106
Avg HR 156
Cals Burned 1355
Time: 1 hour 20 minutes

20 minutes treadmill
20 minutes spin bike
15 minutes climbing
15 minutes rower
100 full tricep pushups

Eating: ok but not great, ate some gluten and starting to feel it

Protein: ok
Fats: ok
Carbs: a little to high

Congrats on reaching the 100 triceps pushups, I know that was one of your targets

Now, I only have 99 to go to equal that... J/K

[Trusylver]

Thanks, my training is still at a fairly light load and the next comp i go to won't be as a competitor but as a coach for my eldest son in his first competition.

Monday

Bench Press
Incline Press
DB Bench Press
Bicep Curls

[Trusylver]

I have been a little busy so havn't been recording in my journal as much as normal. training is moving along as normal and last night i was doing volunteer work as Sports Med for the relay for life (24 hour walk) wich is a cancer fund raiser. on tuesday i have a professional development workshop/seminar on athlete recovery, hydrotherapy and compression clothing which should be interesting

[Trusylver]

feeling some DOMS today after a heavy benchpress training session yesterday BUT just before training i spent time at the park with my youngest son and went across the monkey bars a few times, using my muscles in a slightly different way to my normal training

[5kgLifter]

You and me both on the DOMS , glad to hear the session went well though

[Trusylver]

yesterday I had a good leg and back day

was shown a variation to try for back extensions to make them harder with available equipment without needing a spotter. by setting up the roman chair next to the cable weights using the straight bar and keeping my arms extended rather than holding weight to my chest. completed 3 sets of 10 @ 50 kg

Squat
10 @ 60 kg
10 @ 100 kg
8 @ 120 kg
2 @ 130 kg
1 @ 140 kg (308 lb)

Leg Press

10 @ 400 kg (warmup)
5 @ 500 kg
5 @ 600 kg
5 @ 640 kg
2 @ 705 kg (1554 lb) New PB up from 700.1

last nights workshop was realy interesting both form a coaching perspective but also from an athletes perspective. apparetly during a womans period and for about a week after is the best time for making gains in strength and power as that is when our bodies are most anabolic. I also need to be having an alternating hot/cold shower routine of 30 seconds of each repeated 5 times to reduce DOMs the next day. Backstroke is also an ideal X training tool to assist recovery. the workshop also looked at record keeping to track training adaptation and there are a couple of things i need to start recording including my resting HR each morning before i get out of bed.

the lecturer was fantastic and has worked with many of Australia's top olympians and top athletes from other sports

[Trusylver]

feeling a bit down at the moment picked up a wrist injury while sitting up after a set of 50 kg skull crushers, wrist twisted in a bad way and made a nasty cracking noise. the xray was clear but i have a very bad sprain and will need physio. I need a stronger spotter to assist when doing skull crushers, I am fine during the exercise but my abs are not as stong as my triceps so sitting up afterwards is a killer

[5kgLifter]

Sorry to hear about the wrist sprain, Trusylver, hope it gets back to normal without any hitches.

[Trusylver]

Went to the doctor again today for my wrist. It is going to be at least another week before i start to regain some movement in the wrist at which point i will be able to start physio to regain full use with the goal of being able to return to training after 2-4 weeks of physio

it looks like i have a grade two sprain (partial tear)