Tag Archive: personal trainer


March 23, 2015

Went to the trainer’s. Real simple plan: weigh myself, take some measurements, then deadlift until my low back gets tired, then do some front squats until we run out of time, then do some cardio.

I went to the trainer’s from the office and realized I had forgot my pwo at home, but thankfully… I keep spares in my work desk, hahaha

I ate like shit over the weekend, so I didn’t see any changes on the scale, but my chest measurement is down 2 inches from last month! So that is good right? Lost fat in my back and shoulders probably.

I didn’t track the rest, I just did another set as soon as my trainer told me to. After a bit of whining, lol.

Sumo Deadlifts (switched up my usual crossgrip, in my socks)

205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
205 x 8
205 x 10

low back was getting tired, and we still had 10 min left, so we moved on.

Front Squats (Romaleos)

145 x 4
145 x 4
At this point, my PT told me she wasn’t happy with my core strength, I kept leaning forward, so we lightened the weight a bit.
135 x 6
135 x 6
135 x 6

Out of time!

post-workout: LISS elliptical

nice and simple

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Mar 13, 2015

Only had an hour with the trainer, so had to make it count.

Cleans

I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Feb 26

Thursday ‘nanigans.

My triceps are sore! WTF. was it the shoulder workout yesterday?? mmmk

My feet hurt as well, my toe joints are wrecked to chit. Cold weather, gout, fukoff I called an audible and scrapped the glute-ham workout today and did back in the early afternoon and some cardi-abs in the mid-afternoon.

afternoon Office-Gym Back

widegrip cable rows (60 sec rest)

125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

notes: Felt good, threw a few slow negs in there too. I wanted to really stretch my back on the negative to encourage that pump.

1 Arm DB Rows (90 sec rest)

100 x 8/8
100 x 8/8
100 x 8/8
100 x 8/8
100 x 8/8

notes: Tried a higher hand placement for my offhand. Did not like it, my upper back kept rounding. On the last few reps on each set, let my arm hang down deep and tried to stretch my back out.

Pulldowns (grip varies, 60 sec rest)

145 x 10 Widegrip
145 x 10 Underhand grip
145 x 10 Wide
145 x 10 Under
145 x 9 Wide
145 x 8 Under

notes: Stopped a set when it seemed like my arms were assisting too much.

My back felt pumped! Success! It felt filled with blood and big. I also noticed some extra pump size going on in the biceps, thank you Back Day.

Then back to work.

Left work, went to the trainer’s studio, more fun.

Late afternoon cardi-abs

no pwo! sacrilege!

1000 somethings of rowingmachine (miles? ya sure, 1000 miles of rowing. laps?)
10 minutes on the stationary bike

biceps were still pumped, trainer commented on them, lol

Abdominal Medley: 3 or 4 sets of this nonsense
one leg V sit-ups, 10 per leg
prone leg raises with someone pushing my legs down at the top, 12 reps
side to side crunches, 20 reps
push-through crunches, 12 reps

Feb 16, 2015

Bum Day after work.

Glute Bridges (barbell, off the floor, short rest)

165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

notes: trainer is experimenting with where I push off of. not a fan of the floor. easier to get into position though

Stepback Lunge (60 sec rest)

30 lb DBs x 8 per leg
30s x 8
30s x 8
30s x 8

SLDL (60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
135 x 10

hyperextensions (30 sec rest)

12, 12, 12

notes: did lots of slow reps

post-workout cardio 2.1 mile LISS on the elliptical

Feb 14, 2015

Up urs V-Day

 

Well, I made it a really technical session tonight.

I wanted to get coached a bit on cleans, get some coaching on the Z Press. I did a bunch, got some footage, coach did a few sets, got some footage

We didn’t really track what I was doing, but I would roughly say:

power cleans (sort of a hang, from just below the knee)

bar for a few sets of 5
95 pounds for a set of 5
115 for a set of 5
135 for 3 sets of 3-5 reps

Z Press (butt on a small pad)
bar for a set of 8
85 pounds for 2 or 3 sets of 8
95 pounds for 2 sets of 8

tri-set: face pulls, over&backs, 6-way (30 sec rest b/w tri-sets)

30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 5 lb DBs x 10 (tried a hammergrip, felt less painful)

post-workout: 2 miles LISS on the elliptical

Feb 9, 2015

Gotta play catch-up! Lazy git!  Actually I did hot yoga on Sunday, so I did stuff.

My trainer agreed to compress my 2 hr workout down into an hour. That means lower weight, shorter rest, all AMRAP sets, better be good form or they don’t get counted.

warm-up: foam rolled my IT bands, adductors, piriformis

Deadlifts (barefoot. no belt, 30 sec rest or less b/w mini-sets, shifting between conventional and sumo as I felt like it)

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 8
135 x 16
135 x 14
135 x 12

notes: I call them mini-sets, it was one long set, really. weight was low, but high rep deadlifts always gas me, so I wasn’t worried. Actually, the low back was pretty tired by the end. Clearly I need to do more reps without the belt, lol. Also figured it was a chance to do some sumo pulling again.

Squats (no belt, no shoes, started narrow and widened stance a little each mini-set, 30 sec rest or less)

135 x 6
135 x 6… trainer wasn’t happy with my core stability, I was folding forward, so she dropped the weight and I widened my stance.
115 x 10
115 x 11
115 x 13
115 x 14

notes: we were blazing through the workout in record time though! Is this Crossfit?

1 Arm DB Floor Press (30s or less rest b/w mini-sets)

60 x 10/10
60 x 10/10
60 x 10/10… at this point, my shoulder was lifting off the ground, so she dropped the weight and I kept going
50 x 10/10
50 x 10/10

Slow Neg Pushups (5-8 sec negs, 30-60 sec rest)

8,8,8

My chest wasn’t ripped up or anything, but my shoulders were done and my triceps were done and my core was done, so it was an hour well spent. I was so eager to GTF out of there that I forgot to do cardio, woops!

Feb 2, 2015

I felt pretty thrashed today. Low back was tired as hell.

Unfortunately, today was also, glutes, hams and low back day

First we weighed me and took measurements… uh… I put on 3 pounds in 2 months! great cut, dude tsk tsk, stop messing around

Glute Bridges (laid my shoulders sideways across the bench, put a weiner pad on the barbell, 45 sec rest b/w sets)

135 x 10
135 x 10
135 x 10
135 x 10

notes: not heavy. but wanted to get used to the exercise, so I went slow and squeezed my bum like it owed me money. butt money.

Back Step Lunges w/ DBs (45 sec rest)

30s x 8/8
30s x 8/8
30s x 8/8
30s x 8/8

Romanian Deadlifts w/ band around knees (45 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10

notes: at this point, my low back was dying on me. it was just tired, still tired from Sunday, and no longer wanted to work out.

hyperextensions (45 sec)

12, 12, 12

notes: these were murder right now, so no weights or resistance bands for me

1 leg weightless glute bridges (45 sec rest)

12, 12, 12, 12

notes: I was becoming a whiny mess at this point. Must stop!@&*%

did some post LISS cardio: 2 miles on the elliptical, just to cool down.

bah, tired.

Jan 30

 

Climbing back on the horse.

I went to my trainer’s studio. Roads were shite, I got there late. So we skipped the measurements and just banged out some quick and dirty sets. Not even heavy really, but I am still a little fried from this week to be honest. so higher rep lots of sets, a look ahead to my next workout plan, methinks.

Squats:
115 x 12
155 x 10
185 x 10
205 x 10
205 x 10

Bent Over Rows:
95 x 10
115 x 10
135 x 10
135 x 10
155 x 10

Backstep Lunges: 4 sets of 10 per leg

Cut Day 58

tried to cram a 2 hour workout into 1 hour… with less than stellar results. But it was an interesting experiment.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, minimal rest)
135 x 5
185 x 3
215 x 2 (switch to medium stance and parallel)
240 x 1 (belt on, rest hovered between 30-60 seconds)

265 x 6 @RPE8

255 x 6 @RPE8
255 x 6 @RPE8.5
255 x 4 @RPE9

notes: It was so weird, the weight started to feel uneven. I checked and it was not, but it still felt MAD uneven. I haven’t felt that at this gym before (it was my PT’s gym), so it wasn’t the weights, but damn, left side was dipping a bit.

Bench Press

55 x 5 (minimal rest, change weight and go again, Spoto)
95 x 5
135 x 3
155 x 2
170 x 1

190 x 6 @RPE9 (sleeves on, change to paused reps, rest hoevered b/w 30-60s)

175 x 6 @RPE8.5
175 x 6 @RPE9

notes: Shoulder started doing wonky stuff, so I stopped when the form was lagging.

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
170 x 5
235 x 3
270 x 2 (change to crossgrip)
300 x 1 (belt on, rest hovered b/w 30-60s)

335 x 3 @RPE9

notes: This set just got nasty. When I picked the bar up for my top set, my left side was dipping more than 6 inches below my right side! I tried a few reps, then said screw it and put it down. By this point an hour had passed in the workout, so I had to call it there anyways.

Oh well, they can’t all be winners. It was a nice experiment. With 2 hours instead of 1, I could probably have grinded more good reps out.

I missed the Thursday workout and needed to catch up, so I did my compound work at Noon, and then some shoulder health work at 4:30 PM.

To accommodate the fact I was working out twice, I dropped the volume to a minimum on the Noon workout, just one top set and one backoff set.

Noon Powerlifting

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, 3 minimal rest)
130 x 5
180 x 3
205 x 2 (switch to medium stance and parallel)
235 x 1 (belt on, increase rest to 3 min)

259 x 6 @RPE9

245 x 6 @RPE8

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
125 x 3
145 x 2
160 x 1

180 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

165 x 6 @RPE<8

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
225 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

325 x 6 @RPE8

315 x 6 @RPE8

It was a good thing I minimized the volume – I was pretty short on time and had to take off. There was no work today but I had to run errands before the late afternoon workout.

As well, one side effect of having such irregular sleep over the holidays meant that my low back had not fully recharged – it got pretty sore during the workout. What I really need are really long marathon sleeps in my bed, not catnaps throughout the day.

Also, squats kinda hurt because I had cut up my heel a bit – I build up excess dead skin and scrub it off and went too deep so my heel was bleeding. Putting pressure on it while I walked was no fun, and it was also distracting during the squats.

PM Shoulder Health Workout

Same workout as last week, just a little more compressed for time.

Superset Scapula Stretch Pulldowns and Rotator Cuff Warmup (no real rest b/w sets, back and forth)

12 plates x 8 / 15 lb DB taken through ROM 15 times per arm
13 plates x 8 / ROTO
14 plates x 8 / ROTO

Stretched Rows (30 sec rest)

12 plates x 8
14 plates x 8
16 plates x 8

Superset Minor Chest Dips and DB Rear Delt Flyes (60s rest)

10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20

Superset DB Hex Press and Band Pullaparts (60s rest; flex each pullapart at peak contraction for 1 second)

45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts

notes: Used a heavier resistance band than last time.

Superset DB 6-Way and Band Over&Backs (60 s rest)

10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs

Prone Leg Raises (straight legs, 30s rest)

25, 25, 25, 25

Planks (30s rest)

30 sec
30 sec
30 sec
30 sec

Ugh, my throat is sore and I feel shaky. Hope I am not fighting off a bug. 2 workouts in one day might have been ill-advised.