Trusylver's Training Log

[Trusylver]

Forgot to report fridays workout but it was very similar to the previous friday


Monday 25-May

Warmup - 20 full pushups

Bench Press 3x6 @55 kg
DB Benchpress 3x8 @22.5 kg
Incline Benchpress 3x6 @42.5 kg
Bicep Curl 10 @ 10 kg
Bicep Curl 8 @ 12.5 kg
Bicep curl 6 @ 15 kg
Bicep Curl 4 @ 15 kg

30 minutes walk

[Trusylver]

TUESDAY 26-May

Squat 3x6 @77.5 kg (171 lb)
Laying Leg Curls 3x6 @ 45 kg (99 lb)
Calf Raises 3x6 @ 190 kg (419 lb)
Back Extensions 3X3 @ 45 kg (99 lb)
Dynamic Deadlifts 10X1 @ 75 kg (165 lb)

[Trusylver]

THURSDAY 28-May

Dynamic Benchpress 8X3 @45 kg (99 lb)
Close Grip Benchpress 3X6 @ 60 kg (132 lb)
Tricep Pushdowns 3X6 @ 77.5 kg (171 lb)
Skull Crushers 3X6 @ 37.5 kg (83 lb)

30 minutes walking

[Trusylver]

FRIDAY 29-May

Deadlift 3x6 @77.5 kg (171 lb)
Shrugs 3X6 @87.5 kg (193 lb)
Seated Rows 3X6 @ 102.5 kg (226 lb)
Single Arm DB Rows 3X6 @35 kg (77 lb)
Dynamic Squats 10X2 @57.5 kg (127 lb)

[Trusylver]

SUNDAY 31-May

Bench Press 3x6 @57.5 kg
DB Bench 3x6 @25 kg
Incline Bench 3x6 @45 kg
Bicep Curl 10 @ 10 kg
Bicep Curl 8 @ 12 kg
Bicep Curl 6 @ 15 kg
Bicep Curl 4 @ 17 kg

[Lazylifter]

I noticed you do something called a dynamic bench press on a Tricep workout, would you mind just talking me through that?
As you know triceps are my weak point at the mo.

[Trusylver]

I seem to have recovered ok from the flu last week and my training seems to be still on track despite missing 3 sessions.

The Dynamic bench press is sets done with a lighter than normal weight but still using full force during the lift to develop speed and power. only three reps are done in each set so the energy for the lift comes only from the ATP energy system. there is only a 40 second rest between each set. the ATP energy system lasts about 10 seconds and has a quick recovery time using creatine during the recovery.



MONDAY 8-Jun


Benchpress 3x6 @60 kg (132 lb)
DB Bench 3x4 @ 30 kg (66 lb)
Incline Bench 3x6 @47.5 kg (105 lb)
DB Bicep Curl 10 @ 12.5 kg (28 lb)
DB Bicep Curl 8 @ 15 kg (33 lb)
Cable Curl 6@ 45 kg (99 lb)
Cable Curl 4@ 47.5 kg (105 lb)


TUESDAY 9-Jun

Squat 3x6 @82.5 (182 lb)
Lying Leg curls 3x6 @ 45 kg (99 lb)
Calf Raises 3X6 @ 195 kg (430 lb)
Back Extension 3x6 @ 47.5 kg (105 lb)
Dynamic Deadlift 10X1 @ 70 kg

[Trusylver]

WEDNESDAY 10-Jun

30 minutes treadmill
30 minutes spin bike (working on choriography) I still need to pass my group fitness exam

[Trusylver]

THURSDAY 11-Jun

Dynamic Benchpress 8X3 @40kg (88 lb)
Close grip Benchpress 3X6 @62.5 kg (138 lb)
tricep pushdowns 3X6 @80 kg (176 lb)
skullcrushers 3X6 @40 kg (88 lb)

[Trusylver]

FRIDAY 12-Jun

Deadlift 3x5 @ 85kg (187 lb)
Shrugs 3X5 @95 kg (209 lb)
Seated Rows 3X5 @ 105 kg (231 lb)
DB Rows 3X5 @ 35 kg (77 lb)
Dynamic Squats 10X2 @ 70 kg (154 lb)