Tag Archive: personal trainer


Cut Day 20

Had to take a little break while I got my sleep game right!  But I stayed on my diet, so I can climb right back on the exercise train with no issues.

had some decent sleeps over night, but also some huge naps during the past few days that have made all the difference! Finally starting to feel balanced again

I am not taking Xmas off work, but the office will be so quiet, that I consider it sort of a “work deload”. Lightweight baby. Answer emails when I feel like it, work out when I feel like it, have naps when I feel like it. Slow time is in effect all next week.

Last day with the trainer for a little while – she takes off for Xmas vacation… and I remain in the weight pit grinding it out on my own for a bit

Flat DB Press (5 second negatives)

45s x 10
55s x 10
55s x 10
55s x 10

Decline Cable Fly

50 x 12
70 x 12
70 x 12

pushups

3 sets of 15

Standing DB Press (5 second negatives)

25s x 10
30s x 10
30s x 10

notes: these are finally starting to feel good, like I got the form down on the slow neg, so the weight can start slowly going up.

Cable Side Raise/Front Raise (do side reps then the front reps, per arm)

20 x 10/10
20 x 10/10

Superset – Rope Pushdowns & DB Skullcrushers (spread rope at the bottom; the skullcrushers my triceps were being restrained again)

90 x 15 / 20s x 12
90 x 15 / 20s x 12
90 x 15 / 20s x 12

After that, I had to take off for some Friday night Xmas chit, no cardio in the cards. compound lifts are lined up for tomorrow, gonna be fun!

Cut Day 16

The lack of sleep was kicking my butt all day, I was drifting through work like Homer Simpson driving home on a field of pillows. Just felt soft and squishy like a piece of cake all through the workout session, intensity negative 12. But I still did the workout. F it. in the butt.

I don’t care if I’m dying and on fire with radioactive herpes… my excuses can blow me… with a mouthful of birthday cake and a santa claus hat on. I ain’t skipping my workout.

warmup: foam rolled my IT bands, adductors, piriformis, then had a nap on the floor, lol

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Pulsing Side Planks

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

Circuit 2

SLDL to Bent Over Row to Ab Rollouts

135 x 12 / 135 x 10 / 12 rollouts

Row 1 min

135 x 12 / 135 x 12 / 12 rollouts

Row 1 min

135 x 12 / 135 x 12 / 12 rollouts

Row 1 min

notes: Changing it up a bit from last week.

Hamstring Curls on Exercise Ball (30-60 sec rest)

20, 20, 20

Weighted Reverse Crunches (lift hips in the air, hold MB between knees, rest 30-60 sec)

12 lbs x 12, 12, 12

post-workout 15 min LISS on elliptical

Cut Day 13

 
warmup:  rowing machine for 5 min

Flat DB Press  (5 second negatives)

50s x 10
50s x 8
50s x 8   *trainer calls me out for sandbagging*
55s x 10

notes:  I was being lazy, lol.

IMG_5348
Decline Cable Fly

60 x 15
60 x 15
60 x 15

 

Pushups

1 min of pushups with slow controlled descents  x  2

 

Superset Slow Neg Standing DB Press & Side Raise/Front Raise Cables (5 second negatives on the press)

25s x 10;  20 x 10/10 (10 side raises then 10 front raises, one arm at a time)
25s x 10;  25 x 10/10
25s x 10;  25 x 10/10

IMG_5353

IMG_5357

notes:  Changed the DB presses to keep them more in front… felt much better on my shoulder!  For the front raises, held the attachment hammergrip style.  The pic shows this, I think.

 

Superset – Hammergrip Cable Extensions & DB Skullcrushers

40 x 15 / 25s x 8
50 x 12 / 20s x 10
45 x 12 / 15s x 12

IMG_5361

notes:  for the extensions, I took off the attachment and grabbed the black rubber ball / cable end.  Feels better when I do it this way.  For the skullcrushers, doing them second in the superset sucks!  My trainer decided to keep my form tight by LEANING into my tricep with her thigh… but this ended up compressing my tricep and making the exercise even harder, lol!  Had to keep dropping the weights.

post-workout  15 min LISS
Anyhoo, whatever, rest day on Saturday, which I shall enjoy very much 😀

Cut Day 9

Back to it.

warmup: played with my blackberry, haha

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 20 / 12 plates x 12 / 20 Side Planks

Row Machine 2 Min

REST 2 MIN

Circuit 2

Exercise Ball Ham Curls to 1 Arm Cable Rows to Weighted Reverse Crunches

15 curls / 12 plates x 12 per side / 10 lbs x 15 (medicine ball between knees)

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

Row Machine 2 min

REST 2 MIN

notes: Cable rows getting heavy! Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Weighted Side Lunges to Seated Widegrip Cable Rows to Weighted Core Twists

plus barbell 12 per side / 14 plates x 12 / 5 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 20 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 28 plates x 12 / 6 plates x 12 per side

Row Machine 2 min

notes: Side Lunges done with a barbell. Core twists were done by hooking a nightstick looking thing up to the cable pulley. I say plates on the cable rows because I doubt they are 10 pounds each. 14 plates on the left, 14 on the right, hook up a bar to connect the 2 sides and pull away… doubt I am rowing 280 pounds that easy.

Post-Workout:
– 5 min of yoga stretches (low back releases, Cobra, Sphinx, cat/cow, Childs Pose)

Forgot to do cardio after, woops! I really needed the cardio too, the pwo kept me floating all the way home, and then I had energy left over so I cooked dinner and prepped lunches, did the dishes, took out the garbage, in the space of like 20 min, lol.

Cut Day 6

Another day, another Xmas party. Its also a high-carb day… so… lunch consisted of 3 sliders, pork sausage in a bun with sauerkraut, and fries. LOL, not much of a diet meal

No circuits today! Push session.

Took some measurements and pics for 5 min. 275! Eek! I could feel I was getting fluffy. I guess it could have been worse, but it was def time to cut. About 28% BF.

warmup: rowing machine for 5 min

Flat DB Press (5 second negatives)

45s x 8
45s x 10
50s x 10
50s x 10

notes: haven’t done slow negatives in a while! Felt good once I found the way to make it comfortable on my shoulder on the eccentric.

Decline Cable Fly

3 plates x 15
3 plates x 20
3 plates x 20

Standing DB Press (5 second negatives)

25s x 8
25s x 10
25s x 8

notes: these didn’t feel so cool on my shoulder. I can do way more than this with the BB, so I just need to get used to it, slow negs or not.

Cable Side Raise / Front Raise

2 plates x 10 side, 10 front, per arm
2p x 10/10
2p x 10/10

Superset – DB Skulls and Hammergrip Cable Extensions

20s x 12 / 3 plates x 10 (per arm)
25s x 12 / 4p x 10
25s x 12 / 4p x 10

Ran out of time and had to end it there, so I did some cardio on my own.

post-workout 15 min LISS

The cut has just begun! Saturday I rest and then Sunday its back to the compound lifts.

Cut Day 2

The name of the game is burn calories, stop being a fluffygoat, become a leangoat.

warmup: foam rolled IT bands, Adductors, Piriformis; back roll to V sit; prone spinal twists; passive low back releases (about 10-15 min)

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

20s x 24 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

Row Machine 60 seconds

REST 2 MIN

notes: Walking side planks meaning go from plank to side plank to plank to side plank, etc

Circuit 2

Exercise Ball Ham Curls to 1 Arm Rows to Weighted Reverse Crunches

12 curls / 60 x 12 per side / 10 lbs x 12

REST 30-60s

12 curls / 8 plates x 12 per side / 10 lbs x 12

REST 30-60s

20 curls / 8 plates x 15 per side / 10 lbs x 15

Row Machine 60 seconds

REST 2 MIN

notes: We realized DB Rows are not heavy enough for me so we switched to the cable machine. Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Side Lunges to Seated Cable Rows to Weighted Core Twists

12 per side / 12 plates x 15 / 4 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

Row Machine 60 seconds

notes: Side Lunges too easy, so we slung a barbell on my shoulders. Core twists were done by hooking a nightstick looking thing up to the cable pulley.

Post-Workout:
– 5 min of yoga stretches (Cobra, Sphinx, cat/cow, Dragon, ham stretches, Pigeon, Childs Pose)
– 10 min LISS on the Elliptical

Overall, not bad! This was a relatively easy test, a dip into the waters to see how chitty my conditioning has gotten. Not horrible, but clearly I need a lot of work!

We were so into the workout, we forgot to take pics and measure my weight! sorry brahs, maybe Friday?

24/27 Everything

I was feeling salty today, so I did 2 workouts: one in the AM, one in the PM

Was in the office gym by 7:30, ready to go.

Week 24/27 OHP – AM Workout

OHP (no rest b/w sets, cleaned cambered bar from floor to start each set)

60 x 5 Superset with Over & Backs w light band
75 x 5 / Over&Backs
85 x 5 / Over&Backs

110 x 5 / Superset with Free Cable Pulldowns 115 x 5
125 x 3 / 115 x 5

140 x 10 (stopped supersets, increased rest to 2 min, elbow sleeves came on)

150 x 1
165 x 1
180 x 1 Weight PR!!

notes: Another small breakthrough on the strict press, yay!!!

Bench Press (no rest b/w sets)

bar x 10
95 x 5
115 x 3
135 x 1
160 x 1
185 x 1 (increased rest to 30 seconds, elbow sleeves came on)

200 x 1
200 x 1
200 x 1
200 x 1
200 x 1

notes: After that, headed back to my desk to do some work.

24/27 Squats – PM Workout

High Bar Squats(SBDs and Romaleos on, 30s rest b/w sets at the start)

135 x 5 (narrowstance, aim for ATG)
165 x 5 (narrow, ATG)
205 x 5 (switched to medium stance and aimed for parallel, increased rest to 60-90 s)
250 x 5 (belt came on)
280 x 3
315 x 5

notes: We had gotten started late and I was pretty squeezed for time, so no Joker sets.

Deadlifts (barefoot, 30s rest at start)

160 x 5 (conventional grip)
200 x 3
235 x 3
275 x 1
315 x 1 (belt on, switched to crossgrip)
355 x 1 (rest increased to 60s)
395 x 1
395 x 1
395 x 1
395 x 1
395 x 1

notes: And that was that! Headed home. 2 solid workouts today, and an OHP PR! Not a bad day

24/27 Chest

Today was rough. I had to write a French test this morning (if I want to keep my cushy govt job), so I was cramming ALL weekend. Tons of crap, all those verb tenses. Couldn’t sleep all night last night, got maybe 2 hours tops. Just anxious to get it over with. Did the exam today, now I wait for the results…

But even sleep-deprived, I did not want to miss my workout. So I put on my big boy pants and showed up for an evening workout w the trainer.

warm-up: nada

Bench Press (superset w other exercises until AMRAP set)

80 x 5 / 8 Over & Backs w the heavy band (Spoto Presses, no rest between sets)
100 x 5 / over&backs
120 x 5 / over&backs
150 x 5 / widegrip pulldowns 12 plates x 5
170 x 3 / 14 plates x 5
190 x 7 (put on elbow sleeves, touch n go reps, increased rest to 2 min)
210 x 1 (paused rep)
230 x 1 (paused)
250 x FAIL

notes: I went for the 3rd Joker Set and controlled the descent but couldn’t fully clear the bottom of the ROM. I knew it was coming; I usually crap out around the 3rd Joker Set of Bench, the AMRAP 190 set felt stiff, and the 230 rep slowed down at the top. I wish bench would blow up already, I feel like a breakthrough is on the horizon, I just can’t quite get it.

I will say that taking the Spoto Presses past the warmup sets and into the main sets has paid off. Spoto’ing 85% of my Training Max feels really good.

OHP

60 x 5 (no rest b/w sets)
75 x 3
85 x 3
100 x 1
115 x 1
135 x 1
145 x 1 (increased rest to 60 sec)
145 x 1 (put on elbow sleeves)
145 x 1
145 x 1
145 x 1

notes: The first 145 set moved slow, so I put on the sleeves and it seemed to do the trick, if nothing else as a cue to remind me to stay tense as I unrack the bar. If I try to do 145 from a dead stop and do it strict, it ain’t happening. I need to unrack it and get fired up as I unrack it and keep the shoulders engaged from the start.

Not a horrible workout for less than optimal conditions, bombed out and depleted as I was. Told cardio to F off and came home to go stream the Walking Dead ep I missed last night

23/27 Legs

Week 23/27 Squats

warm-up: none – running late, got right to it

Squats (Romaleos, SBDs)

135 x 5 (narrow stance, go ATG, no rest)
165 x 3 (narrow stance, ATG, took a brief bio break)
200 x 5 (changed to med stance, upped rest to 60 sec)
230 x 3 (added belt)
265 x 3
295 x 5

notes: The 295 AMRAP set, the bar was moving fine, but I was starting to lose core tightness and lean forward a bit, so stopped at rep 5.

330 x 1 (rest increased to 90 sec)
365 x 1 (trainer touched bar)

notes: Bar Speed slowed down a lot on the 365 set. I could have grinded it out, but my trainer touched the bar to help me, so I called it there and moved on to Deadlifts. She didn’t take it away from me or anything, but it was slowing down anyways, so F it.

Deadlift (barefoot)

160 x 5 (double overhand, no rest)
200 x 3
235 x 3
275 x 1 (rest kept low, under 30 sec)
315 x 1 (changed to crossgrip)
355 x 1 (beltless PR)
395 x 1 (belt went on, increased rest to 60 sec)
395 x 1
395 x 1
395 x 1
395 x 1

notes: since I had reset the weight, knew there would be no weight PRs or anything, so I decided to go for a beltless PR just to make myself feel better

post-workout: 20 min LISS on the elliptical

23/27 Chest

WTH is wrong with me? sleep was all messed up AND I pooped a demonchild right before this session too. ruined my trainer’s studio Good thing she has a sense of humour… she just stood there stuffing her face with a Quest bar, mumbling “it smells like lavender and fukkinchit” (I sprayed, it did nothing)

Bench Press (superset w other exercises until AMRAP set)

60 x 5 / 8 Over & Backs w the heavy band (no rest between sets)
80 x 5 / over&backs
100 x 5 / over&backs
120 x 5 / over&backs
140 x 3 / Widegrip Cable Rows – 14 plates x 5
160 x 3 / Rows (increased to 30 sec rest)
180 x 8 (put on elbow sleeves)
200 x 3
220 x 1

notes: shoulder felt ok, form looked good, wasn’t doing weird crap w my shoulder or letting the bar drift right. Did 2 Joker sets then decided I was running out of time to do OHP. So I cut the supersets and tried to get it all done ASAP.

OHP

65 x 5 (no rest b/w sets)
80 x 3
95 x 3
110 x 1
130 x 1
145 x 1
160 x 1 (put on elbow sleeves, increased to 45 sec rest)
160 x FAIL
160 x FAIL
155 x 2 (push press)
135 x 5 (back to strict press)

notes: FUARKKKKK I know the short rest cost me again, but I also knew an OHP reset was in the cards sooner or later. Going to keep my Training Max for this week, then reset it for next week. After failing out of my top sets, did some backoff sets. Got it all done in an hour. Was a grumpy chithead and skipped cardio and came home.