Trusylver's Training Log

[Trusylver]

MONDAY 27- Apr

30 minutes stairmaster - max lvl
30 minutes treadmill
30 minutes erg


TUESDAY 28-Apr

Squat 3x8 @ 67.5 kg
Lying Leg Curl 3X8 @ 35 kg
Standing Calf Raise 3x8 @120 kg
Back Extension 3x8 @27.5 kg
Dynamic Deadlift 10 Sets of 1 40 seconds rest @70 kg

[Trusylver]

WEDNESDAY 29- Apr

Monthly Measurements

bust, quads and calves - no change
waist and hips - down 3 cm
Biceps - up 2 cm :hurray:

weight up slightly, BF% stable

30 minutes stairmaster - max lvl
30 minutes - light jog (treadmill grade 6)
15 minutes erg

[Trusylver]

THURSDAY 30-Apr


Dynamic Bench press 8X3 @40 kg
Close Grip Bench press 3x8 @50 kg
Tricep Pushdowns 3X8 @60 kg
Skull Crushers 3X8 @27.5 kg

[Trusylver]

FRIDAY 1-May

Deadlift 3x8 @55 kg
Shrugs 3X8 @65 kg
Seated Rows 3X8 @90 kg
One Arm DB Rows 2X8 @20 kg
One Arm DB Rows 1X8 @22.5 kg
Dynamic Squats 10X2 @70 kg

[WolfLady]

Goodness me, you are an AMAZON!!! Thank you for being a part of the forums, I thoroughly enjoyed reading your journal. Rep+!!

[Trusylver]

SUNDAY 3-May

Bench Press 3x8 @47.5 kg
DB Bench Press 3x6 @20 kg
Incline Bench Press 3x8 @35 kg
Bicep Curl 10 @7.5 kg
Bicep Curl 8 @10 kg
Bicep Curl 6 @11 kg
Bicep Curl 4 @12 kg

After todays training session there are a few changes i need to make including a wider grip on the bar (middle finger on smoothe ring instead of pinky) elbows need to be wider and i need to bring the bar down slightly lower on the chest.


thanks wolflady

[Trusylver]

MONDAY 4-May

6.5 k jog/walk of what i would describe as hilly cross country in 45 minutes

[Trusylver]

I had a look at the interim Australian Powerlifting and bench press rankings last night online. My expected competition at the Benchpress nationals and I are very close in ability it seem so winning could hinge on who has the lower bodyweight so from now till comp i realy need to pull my eating into line to increase the difference in bodyweight between us.

[Trusylver]

This morning i hit the gym at 5:30 am to do yesterdays workout i missed except for 3X8 squats at 70 kg

Today

Squats 3X8 @70kg
Lying Hamstring curls 3X8 @35kg
Calf Raises 3X8 @180kg
Back Extensions 3X8 @30kg
Dynamic Deadlifts 10X2 @80 kg

it is suposed to be a rest day but I will try to fit in a run while my youngest is at football training this afternoon, 1 lap of the top section of the training fields is around 2k

[Trusylver]

THURSDAY 7-May


Dynamic Benchpress 8X3 @ 45 kg
Close Grip Benchpress 3X8 @ 55 kg
Tricep Pushdown 3X8 @ 65 kg
Skullcrushers 3X8 @ 32.5 kg


15 minute Vibrogym

warmup - calves, hamstrings, Quads
Low squat
Calf raises
Lunges
Full pushups
Tricep Dips
massage - Calves, Hamstrings, Quads