Trusylver's Training Log

[Trusylver]

Friday Training (Tricep Day)

Close grip Bench Press

10 @ 60 kg (warmup)
10 @ 70 kg
8 @ 75 kg
2 X 6 @ 80 kg

Tricep Pushdowns
3 X 5 @ 80 kg

Kneeling cable tricep extensions
4X10 @ 65 kg

30 Tricep Pushups (this was hard on the wrist)

Cable tricep kickbacks
3 X 10 @ 70 kg (each arm)

Tricep Dips
3X10

Preacher curls
3X10 @ 30 kg (wrist gave out on last rep)

[5kgLifter]

You're a trooper, a real inspiration!

Is the wrist improving at the rate you'd expected? Hope it will heal fully so that you can get back to pain free workouts

[Trusylver]

the wrist is improving but not as fast as i would like, I still can't deadlift due to the positioning of that hand on the bar is in the weakest position for my wrist. The wrist is fine for normal everyday activities but what i do isn't normal lol

[Trusylver]

Bench Day

Bench Press
10 @ 60 kg
8 @ 65 kg
2 X 5 @ 67.5 kg

Incline Bench
10 @ 40 kg
2X8 @ 45 kg

DB Bench
3 X 5 @ 25 kg

Pec Deck Drop set
10 @ 40 kg
8 @ 35 kg
8 @ 30 kg
8 @ 25 kg
8 @20 kg
20 @ 15 kg
20 @ 10 kg

Shoulder Press
3 X 5 @ 40 kg

Chest Press
3 X 10 @ 60 kg

Rotator cuff exercises

Rowing Machine 10 minutes

Stretching

calories burned 750 approx (hubby has my HR monitor again)

[Trusylver]

Yesterday was heavy bench day

Bench Press
10 @ 60 kg Warmup
10 @ 65 kg
8 @ 67.5 kg
8 @ 70 kg
6 @ 72.5 kg
3 @ 75 kg
2 @ 77.5 kg
1 @ 80 kg/176 lb

Incline Bench
4 X 10 @ 50 kg

DB Bench
3 X 10 @ 25kg/55 lb (each DB)

Bicep Curl pyramid (each earm)

10 @ 12.5
8 @ 15
6 @ 17.5
4 @ 20
2 @ 22.5 (49.5 lb)

Wrist curls
reverse wrist curls

1 set of 10 kneeling cable tricep extensions at about 60 kg, not certain on the weight as it was just a demo set to help out another gym member.

I should get back into the habit of recording all my workouts in here again

[Trusylver]

training has been ok but i have again been inconsistant recording my sessions here.


Bench Day

Bench press

5 @ 60
5 @ 70
5 @ 75
2 @ 80
1 @ 82.5 kg

Incline Bench

3 X 10 @ 60 kg

DB Bench

5 @ 30
5 @ 32.5
5 @ 35
3 @ 37.5

Pec Deck drop set (rest only long enough to move pin on weight stack)

10 @ 40
11 @ 35
8 @ 30
10 @ 25
20 @ 20 kg

Wrist curls and reverse wrist curls
3 X 10 @ 10 of each

Rotator cuff exercise.

[Trusylver]

All weights in kg

Squat

10 @ 80
10 @ 90
8 @ 100
3 @ 110

Hamstring Raises

10,8,8 @ Bodyweight +20

Dynamic Deadlift

10 X 3 @ 60 (sumo)

Seated Calf raise

10,15,15 @ 30

[Trusylver]

Today was tough at the gym, completed my tricep training with higher reps, same weight and less rest (super sets) BUT I was asked to join the kickboxing class upstairs immediately after my normal trainining, well I still have DOMS in the legs from tuesdays squat day so the kickboxing proved to be a challenge to say the least lol, I made it through but if I see ANY stairs in the next couple of days I may just break down and cry, my legs are killing me.

[5kgLifter]

Heeheehee squat day and stairs never mix...without the kickboxing thrown in

Glad to see you on the road to full recovery.

[Trusylver]

workouts are mostly back to normal but wrist is not quite back to full strength, I am spending extra time doing wrist specific exercises to bring it back to where it was and then make them stronger so I don't injure them again if possible.


The gym was back open today for limited hours which will be untill after new year when most of the staff finish their holidays.

Todays training

Bench Press

8 @ 60
6 @ 65
5 @ 70
5 @ 75
5 @ 77.5
1 @ 80 kg (176 lb)

Incline Bench

10,10,10 @ 60 kg (132 lb)

DB Bench

5 @ 35
5 @ 37.5
3 @ 40 kg (88 lb)

Pec Deck Drop Set (no rest between change of weights)

15@40, 12@35, 10@30, 11@25, 20@20

Wrist Curls and reverse wrist curls
10 X 3 @ 15 kg

Preacher curls
6@30, 6@35, 5@37.5kg (83 lb)

Rotator cuff bodyblade exercises 4 minutes

Internal rotations (each shoulder)
3 X 10 @15 kg

External rotations (each shoulder)
3 X 10 @ 15 kg (33 lb)