Trusylver's Training Log

[Trusylver]

FRIDAY 8-May

Deadlift 3X8 @65kg
Shrugs 3X8 @75 kg
Seated rows 3 @95 kg
Seated Rows 3X8 @90kg
Single Arm DB Rows 3X8 @22.5 kg
Dynamic Squats 10X2 @57.5kg

[Trusylver]

Monday

Benchpress 3X8 @ 50 kg
DB Bench 3X4 @ 22.5 kg
Incline Bench 3X8 @ 37.5 kg
Bicep curls 10 @ 8 kg, 8 @ 10 kg, 6 @ 12.5 kg, 4 @ 15 kg

Next sunday begin strength portion of training program

Today (Tuesday)

Squat 3X8 @72.5 kg
Lying leg curls 3X8 @ 40 kg
Calf Raises 3X8 @ 180 kg
Hyper Extensions 3X8 @ 35 kg
Dynamic Deadlifts 10X1 @ 62.5 kg

[Trusylver]

THURSDAY 14-May

Dynamic Bench Press 8X3 @ 50 kg
Close grip Bench Press 3X8 @ 55 kg
Tricep Pushdowns 3X8 @ 70 kg
Skull Crushers 3X8 @ 35 kg

[Trusylver]

FRIDAY 15-May

Deadlift 3x6 @70 kg (154 lb)
Shrugs 3X6 @77.5 kg (171 lb)
Seated Rows 3X8 @ 97.5 kg (215 lb)(half a plate till full stack next week)
Single Arm DB Rows 3 X 8 @32.5 kg (72 lb)
Dynamic Squat 10X2 @ 65 kg (143 lb)
was developing enough power to get airborne hmmm 65 kg squat jumps ?
will try to fit in some cardio tomorrow before heading to brisbane for coaching on sunday.

[Trusylver]

todays exercise

Stairmaster - max lvl 15 minutes HIT (almost puked)
Crunches - 3X30 with 15 kg plate (33 lb)
Hanging Leg Raises 3X10 (straight legs)
Full Pushups 50
30 minutes heavy bag practice (kick boxing)

[Lazylifter]

50 push ups?!? OOOuch

[Trusylver]

I don't have much problem with pushups due to my high chest and tricep strength but it would be nice to get up to 100 pushups without a break. One of the trainers at the gym has dubbed me the "Tricep Queen" lol

SUNDAY 17-May

Benchpress 3x6 @52.5 kg
DB Bench 3x10 @17 kg
Incline Bench 3x6 @40 kg
Bicep Curl 10@10kg
Bicep Curl 8@12kg
Bicep Curl 6@15kg
Bicep Curl 4@15kg

Asked my coach about cardio and i should be restricting myself to walking, no high impact or HIT training so I am going to need to tighten my food intake a little more to compensate for less cardio. On the good side I have adapted to the form changes and things are looking good for an improved max lift at the Nationals.

[Trusylver]

TUESDAY 19-May


Squat 3x6 @75 kg (165 lb)
Laying Legcurls 3x6 @ 40 kg (88 lb)
Calf Raises 3X6 @ 190 kg (419 lb)
Back Extensions 3x6 @ 40 kg (88 lb)
Dynamic Deadlifts 10X1 @ 70 kg (154 lb)

[Lazylifter]

Maybe you should change your username to Tricep queen! he he he

[Trusylver]

THURSDAY 21-May

Dynamic Benchpress 8X3 @ 40kg (88 lb)
Close Grip Benchpress 3x8 @ 55 kg (121 lb)
Tricep Pushdowns 3X8 @ 72.5 kg (160 lb)
Skullcrushers 3X8 @ 35 kg (77 lb)