Trusylver's Training Log

[Trusylver]

Bench Press
2 X 6 @ 70 kg
2 X 5 @ 70 kg (good strong lockout, good smoothe reps feeling good)

Incline Bench
3 X 10 @ 40 (new micro cycle)

DB Bench

2 X 10 @ 35 (Delt atachment inflamed, needed to go easy on the shoulder by dropping weight)

DB Bicep Curls

3 X 8 @ 20 kg (was pushed for time, didn't pyramid up will do better next week)

[Trusylver]

Training

Dynamic Bench
10X3 @ 55kg

Close grip bench
2x6@77.5
1X6@80 kg
Pushdowns
3X6 @ 82.5

Skull crushers
3X10@57.5

3 hour lecture - urgh study

Need to teach an Spin class in 2 weeks, oh the joys of choriography

[Trusylver]

Yesterdays training session didn't go very well

Deadlift
3X4 @ 110 kg (242 lb)
Shrugs
3X6@115 kg (253.5 lb)

Didn't finish training

At the very least I have strained my gluteus medius, I have pain at the posterior origin and slightly restricted movement associated with that muscle, need to take it easy and recover, will see how it is tomorrow, pain level will determine if I can make the 3.5 hour drive to the PL club for Bench training.

[Trusylver]

Bench Press
3X6 @ 72.5 kg (felt good, first 4 reps each set easy last 2 good and strong)

Incline Bench
3X10 @ 42.5 kg (good explosive speed)

DB Bench
3X10 @ 37.5 kg good burn throughout each set

[Trusylver]

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

[Trusylver]

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 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.

[5kgLifter]

Great going Trusylver!

I have to admit when I read your skullcrusher figures, I though my eyes were deceiving me, in a good way , I mean 60kg, you tricep press what I lift as my deadlift...I really couldn't imagine doing 60kg with the triceps; but it sounds awesome.

[Trusylver]

lol, I have strong triceps which is especially good when I bench with the shirt on for the lockout. I was dubbed the "Tricep Queen" by one of the other trainers at the gym. The main drawback of such a heavy skull crusher is having a spotter strong enough in case i fail

[Trusylver]

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

[Trusylver]

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.