Trusylver

Sunday Rower 30 minutes Treadmill, Run, 5 K

Saturday 30 minute Rower, 5054m, just an easy warmup row Bench Press 5 X Bar 5 @ 40 5 @ 50 3 @ 60 1 @ 65 1 @ 70 1 @ 75 1 @ 77.5 1 @ 80 kg

Friday Rower 30 minutes, 6010m Squat 10 X 10 @ 60 Leg Press 10 X 10 @ 380 Treadmill, 20 minutes, incline 5, 2km Re registered with Powerlifting Australia yesterday, hope to return to competition in 2 weeks, I will be below Par and I will not have been on the drug testing list for long enough to break records BUT it will be my first comp since winning at the Aus Championships in 2009.

Thursday 30 minutes Rower (4812m) Bench 10 X 10 @ 55 (took a little more tha a minute between sets, a couple of reps were dodgy, keep to same weight next session) Seated Row 10 X 10 @ 55 OH Shrugs 10 X 10 @ 42.5 Deadlift/Shrug Super Sets 10 X 10 @ 60 kg HR monitor battery died, time to replace before tomorrow

Wednesday is Cardio Day/Rest Day Morning - Rower 30 minutes, 5604 metres After Lunch at home - Stationary Bike 1 hour, 22.7 Km Diet - On track Weight - down 700 gram, nice to see after a slight stall Back to the gym this afternoon to coach youngest son, he has decided to compete this year as a Sub-Junior Powerlifter in the Under 53 kg class, Yay. Also I will be re registering to compete tomorrow (Pay Day lol) I need to be back on the random drug testing list for 3 months before I can break any records so back to being ultra careful with any non natural stuff I put in my mouth. I have been to enough meets where lifters have tested positive for substances in over the counter products. Really felt like lifting today, I have to keep telling myself that over training will kill my hopes of a record, also beginning to seriously hate High reps, I know my muscles need a bit more conditioning post injury before I return to a powerlifting training routine but DAMMIT I want to lift heavy again NOW !!!!

The only pink piece of training gear I own is my Inzer powerlifting belt, and only because my husband dared me.

For me it is AD&D (hybrid 1st/2nd edition) and Warhammer Fantasy (Skaven)

It has been so long I can't really remember how much my first was but it should not matter how much your lifting compared to others unless of course your on the lifting platform in competition. As for progress Guzzi, I am almost back to square one after injury, my all time PB is 160 kg but at the moment I am doing high reps as part of rehab.

To finish off yesterday I spent 20 minute on the bike (8.5 km) Today (Tuesday) Rower, 30 minutes, 5807m Squat 10 X 10 @ 60 kg (should be higher but making sure every rep is perfect, GVT 1 minute rest between sets) Leg Press 10 X 10 @ 380 kg (Again GVT 1 minute rest between sets) Treadmill 20 minutes incline 5, 1.81 km Will Spend time on the bike later Diet: looking good, 1 month and no slip ups, stalled a bit this week (only 1/2 kg down)

Well Done

Saturday was cardio with a very short squat session (80 X 2, 100, 120) , felt the need to put a couple of Brotards in their place lol, a long way below my best but not bad the day after leg day !. (Brotards were loudly making a big deal about 1/4 squats at 60) Sunday - Rest Day Today (Monday) Rower, 30 minutes 6004 metres Bench 10 X 10 @ 52.5 - better groove than last session at this weight, kept rest at 1 minute, only failed to hit my chest a couple of times Seated Row 10 X 10 @ 55 Overhead Shrugs 10 X 10 @ 40 Deadlift 10 X 10 @ 40 super set with standard shrugs 10 X 10 @40 Treadmill incline 5, 20 minutes, 1.79 km

Yesterday (Thursday) 5 minutes Rower Bench Press 10 X 10 @ 52.5 Break to take son to speech therapy Rower 30 minutes 5749 metres Seated Row 10 X 10 @ 55 Overhead Shrug 10 x 10 @ 30 Deadlift 5 X 10 @ 40 Treadmill incline 5, 20 minutes 1.73 km Today (so far) Rower 30 minutes 5100 metres Squat 10 X 10 @ 60 Leg Press 10 X 10 @ 360 Still getting my groove back for squat and deadlift, weight down to 93.7

Today was Cardio/Recovery day including rower,treadmill (incline 10), Climber and stationary bike. Diet is still cheat free with only 7 grams of carbs consumed (Vegetables) Weight is down again I have DOMS from yesterday in hamstrings and glutes but expected due to bringing Squats back into my training. A new centre has just opened down the coast from where I live which has hydrostatic weighing and DEXA they have opening specials on for groups of 5 so my gym is organising members into groups of 5 to take advantage of the good prices next month, it will be interesting to compare callipers (my normal method of measurement) to DEXA.

Just finished an OK gym session CW:94 Kg GW:83 Kg Rower, 30 minutes 5800m Squat 10 X 10 @ 60 - not happy with depth on all reps, need to get back into the groove, core felt weak Leg Press 10 X 10 @ 360 Treadmill, 5 incline 20 minutes 2.1 Km Diet: 2 and a bit weeks back into it, no cheating, no cravings, increased calories and still dropping nicely

It has been a while since I last posted on the forum, motivation to post was sort of lacking while I was recovering from a Shoulder Injury. I have been back lifting for 2 weeks after finally getting clearance from my Physiotherapist. Ultimately my goal is to get back to the point where I can Break the Australian Master Record in Ladies Bench Press but in the short term my goals are 1. Get back to competition bodyweight 2. Rebuild muscle endurance 3. Return to Heavy lifting Problems that need to be overcome or Endured 1. Calcified Rotator Cuff (Not the same injury that I have just recovered from) 2. Bad Knee (Have had Surgery in the Past) 3. Arthritis (Neck) 4. 3 Autistic kids which can play havoc with training schedule Current Plan of Attack I am eating a full keto diet and training using GVT before returning to heavy lifting All Weights are in Kg

After a long layoff from injury I finally got clearance from my Physiotherapist to return to full Training YAY, have been back training for two week but it will be a long climb back to get back to where I was.

I think that despite my injury, I was successful with my goals, now it is a toss up between the warriors and the guild that fucusses on bodyweight stuff, Probably worriors if my shoulder heals fully for next challenge

Great effort and even better consistency, A+

thanks for the support, had my second physio session for the week yesterday and was allowed to do lower body so long as it didn't put strain on the shoulder, so no squats (shoulder position holding the bar is a problem) no leg press (do you know how much upper body is used to load 500 kg of plates onto this sucker) so my workout looked like this Machine Hack Squat 45 x 10 reps 75 x 10 reps 105 x 10 reps 120 x 10 reps 150 x 12 reps 150 x 12 reps 150 x 12 reps Body Weight One-Leg Squat 10 reps 45 10 reps 45 Standing Leg Curl 90 x 10 reps 90 x 10 reps 95 x 10 reps 100 x 10 reps 105 x 10 reps 110 x 10 reps Weighted Glute Hamstring Raise 20 kg x 10 reps 20 kg x 10 reps 20 kg x 10 reps vest, Hamstring raise (Nordic) kneeling on bench, feet secured by bar All weights in KG As for my shoulder injury, I have inflamed the Bursa, my clavical is impacting and grinding on my AC which is all impinging my tendons. All of my major muscles are in balance but my Pectoralis Minor is overly tight, and my Serratus Anterior is weak, so I have physio exercises to separate the joint, stretch the Pec Minor and strengthen the serratus then when I can go back to lifting I need to find a good exercise to isolate the serratus to bring it up to par. All of this on top of the fact that I have had a calcified rotator cuff for years, which is a problem that cannot be fixed in any way. looks like the time period I will be out for will be closer to the 4 weeks rather than 6 diet is back sort of on track after a wayward couple of days.

still in a lot of pain, I have eaten too much of the wrong foods today, hard to stay on track when I can't leave the house. Cannot drive with the injury, I hate having to rely on others for transport especially if my eldest son puts his "L" plates on to drive.

in a fair bit of pain this morning, completed Arnold routing, swapping pushups to single arm pushups. Completed physio exercises for shoulder, 2 more rehab sessions to go today.

Went to the physiotherapist, I will have to go back again on Thursday, with the inflammation in the shoulder it was difficult to tell whether I have a tear or an inflamed and impinged bursa or both, will know on Thursday but either way, best case scenario is 4-6 weeks away from training, I don't want to think about worst case either way my shoulder is a mess. It has taken 3 years to get back to being able to do overhead lifts again and to be able to press heavy again, now I am back to square one again.

Saturday - completed Arnold routine, rest day Sunday - completed Arnold routine, Wrestled with my hubby on my birthday, may have re injured rotator cuff Today, Monday - Completed Arnold routine (single arm pushups replaced normal pushups due to shoulder) I have a physiotherapist appointment in a couple of hours to see how bad it is, Range of motion is restricted more than usual (pre existing injury - my rotator cuff is calcified and cannot be fixed) pissed off because I cannot do my usual heavy bench press training today.

Awesome, sounds like you had a great first day at the gym

Arnold's 1% Circuit (Bodyweight): early morning Warmup Clean and Press: 20 kg x 10 reps Overhead Barbell Squat: 20 kg x 10 reps Stiff Leg Barbell Good Morning: 20 kg x 10 reps Working Sets Barbell Deadlift: 60 kg x 10 reps 70 kg x 10 reps 80 kg x 10 reps 90 kg x 10 reps 100 kg x 10 reps Deficit Barbell Deadlift: 70 kg x 10 reps 80 kg x 8 reps 90 kg x 10 reps 100 kg x 5 reps Barbell Shrug: 120 kg x 10 reps (10 Sets) Face Pull: 70 kg x 8 reps (2 Sets) 75 kg x 8 reps (3 Sets) Kroc Rows: 30 kg x 20 reps Weighted Inverted Row (Let Me Ups): 20 kg x 10 reps (3 Sets) 20 kg x 10 reps 20 kg x 10 reps Negative Pull-Up: 10 reps || weighted || 20 kg (3 Sets)