Trusylver's Training Log

[stikfigure]

WOW! Way to go!

[Trusylver]

Monday

Active recovery from the weekend

20 min treadmill moderate walking pace
10 min erg
20 minutes stationary bike
10 minutes walking

[Trusylver]

Tuesday


Warmup - 10 minutes stairmaster - Max Lvl

Bench Press - Light day, still in recovery

5 X 8 @ 40 kg
3 X 8 @ 50 kg
Straight Arm Lat Pushdowns 3 X 8 @ 40 kg (Works lats and tricep long head)
Concentration curls 3 X 10 @ 12.5 kg
Bodyblade horizontal and vertical 3 min each arm for each exercise

Fit Mix Class consisting of
Step (3 tracks)
Kickboxing (3 tracks) - partner drills with focus pads
Spin/RPM (2 tracks)
Cooldown and stretch


i just wan't to say thanks to the members here that have dropped in to check up on me, it is much appreciated

[Lazylifter]

I find your progress journal very inspiring Trusilver, thanks for posting.
Also I would love to get stronger over the next few months so if you have any tips on how best to do that, I'm all ears!

[Trusylver]

Wednesday

Warmup - Erg for 5 minutes 1000 metres (first 500 in 2:10)

Squat
10 @ 60 kg - warmup set
3 X 8 @ 80 kg

Pistol Squats 3 X 10 each leg

Leg Press

10 @ 200 kg - warmup
5 @ 400 kg
5 @ 500 kg
5 @ 600 Kg
3 @ 620 kg (All weights not including 40 kg sled)

I was all ready to cool down when i was given a new ab exercise by my strength coach, not sure how to describe it but i done 3 sets of 10.

cooldown and stretch


For strength gains reps and sets should be

Beginner
70-80% 1 RM
8-12 reps
2-3 sets
slow/medium speed
rest 1-3 minutes between sets

Advanced
85-95% 1 RM
2-6 reps
1-6 sets
slow/medium speed
rest 3-5 minutes between sets

For Mass Gain

60-80% 1RM
6-20 reps
1-5 sets
Very slow to medium speed
1-2 minutes rest between sets

big compound movements are best with between 2 - 4 exercises per bodypart.

More advanced methods include drop sets, heavy negatives, super sets etc. can also be included.

[Trusylver]

Friday

was suposed to have a newspaper interview this morning but has been postponed till monday due to the floods.

Decline Crunches

100 with 5 kg vest
30 with 5 kg vest and 10 kg plate
30 with 5 kg vest and 10 kg plate

medicine ball situps on fit ball (with partner) untill failure

hanging leg lifts 3 X 10

Bodyblade 3 minutes each arm both vertical and horrizontal
Cable shoulder rotations 17.5 kg 3 sets
DB Alphabets 3 sets 4 kg
Lateral raises (lever) 15 kg 3 sets
Dips 3 X 10
20 minutes X trainer
Cooldown and stretch

[Lazylifter]

Thanks for the tips, I can see the big difference is I should be leaving longer rest periods between sets. Its just so hard when your in the gym and you know someones waiting to use the bench.

[stikfigure]

floods this year
fires last year
it's sounding very biblical over there these days

[Trusylver]

Sunday i made a trip to Brisbane to the powerlifting club, I will be recieving tecnique training each fortnight in bench press, a new training program. I will also be having my squat and deadlift analysed for improvement when i get them recorded on video later this week.

Monday

had my interview with the paper after a light workout

30 minutes Stairmaster - max lvl
Pec Deck 3 X 10 @ 25 kg
Lat pull down (lever) 3 X 10 @ 35 kg
Seated Row (lever) 3 X 10 @ 45 kg

i have 2 weeks of light weights and cardio before i begin on my peaking program for the Nationals

"Core of my heart, my country!
Land of the Rainbow Gold,
For flood and fire and famine,
She pays us back threefold -"
My Country by Dorothea Mackellar

[Trusylver]

Tuesday

a bit of heavy bag work, I was feeling out of sorts and was rather *****y to anybody that came near me, not a good day.

Wednesday

This morning i had my Squat and deadlift video taped so it can be analyzed at the uni so i can make form improvements to increase my lifts. One of the specialist coaches at the university said i have heaps of strength, i just need to tweak my form.

The article about my lifting was in the paper today, It covered the whole back page lol i don't know how they can make a short 5 minute interview take up soooooo much space. It feels odd to be described as elite.