Thanks! I hope so too. Might need to seek help, I am just reluctant to go to medical professionals.
1 Like
Wednesday
PT Session 9
1000m Row
Pull ups 3 x 3+3 assisted, 2+4 assisted, 6 assisted
Chins 3 x 1+5 assisted, 1+5 assisted, 6 assisted
EZ Bar Row - 3 x 10 x 55, 55, 85
EZ Bar Standing Curl - 3 x 10 x 45, 35, 35
Wide Grip Lat Pull - 3 x 10 x 70
Close Grip Chin Pull - 3 x 10 x 70
Cable Overhand Curls - 3 x 10 x 12
Cable Row - 3 x 10 x 27
Finishers:
Pullups - 2 x 10 (all assisted)
1 round = 10 slow esscentric w/ 5s hold at 90, 10 half up to 90, 10 top down to 90, 10 full range
20lb Ez Bar
This day was pretty good, actually had me sweating. PT says he is in the process of writing up a full program for me before his last day, the 31st. This day is from that program, so it has at least one day I like! Will be nice to have that going forward. Iāll have a couple months of a new PT after he quits.
Non-lifting update, though it is very vague. I am working onā¦ weāll call it school. I am very excited to tell you all about it, but I guess giving it a name makes it too real? It would be good for accountability though, especially considering I quit once before I finished this certificate, two years ago. Timeline is looking like Iāll take the final test next month. This thing is part of the reason lifting has been a secondary focus. However, after the cert is done, it will mean Iāll have a second job. So, Iāll be making some life schedule changes.
10 Likes
ooh Exciting, cant wait to hear more after you finish.
1 Like
It will be awesome to share! I used to dread getting this cert, but now I am actually getting excited.
1 Like
Thursday
PT Session 10
2x
Lateral shuffle x 50ft
Lateral lunges x 10
Trx pistol squats x 10
4 x 10
KB Front Squat - 2x30
Hip Thrusts - 50, 50, 135, 135 (started DB, moved to BB)
Belt Squat, 5sec essentric
12 x 90, 90, 140, 140 (plate weight only, I donāt know what the empty machine is)
3 x 10
Seated calf raises x 75
Goblet Squat x 40
Standing leg curl - 10 x 40, 40, 50, 50
2x
Sled pull, 100ft x 4 plates+ Sled
KBS x 10 x 40
I like this leg day. Well. I just like leg day.
I can do front squats without pain/numbness (at least with a KBs), so that is good to know, and surprising. Might try that with a BB soon.
Friday
Hill sprints - 6
Plus some jogging/walking
My lats are so sore the running jostling hurts. Feels like the skin is tearing. Did mostly walking to warm up.
A friend ran accross the road in front of meā¦ or breakfast?
11 Likes
Monday
Push ups- 20, 19, 18
400m run
Push ups- 17, 16, 15
400m run
Push ups- 14 down to 8
400m run
Another 3 bug bites today. I even put deet on. Itās just silly. Definitely a punch the clock workout. I love getting outside first thing in the morning, but I might start going to the gym a third day a week instead.
11 Likes
yer but how many did you eat during those laps
1 Like
At least two, protein!!
1 Like
Wednesday
PT Session 11
2 x 10
Pushups
Chest Fly, close grip press, pullover - complex
DB Chest Press - 12x20, 10x27.5, 8x30, 6x35, 4x45
SS
5x10x15 flys between
Cable/rope tricep ext
12, 10, 8, 6, 4 reps, one pin increments
Cable straight bar tri ext
12, 10, 8, 6, 4 reps, one pin increments
Seated OHP- 12x65, 10x75, 8x85, 6x95, 4x95
SS
Plate Front Raise- 5x10x10
Dips
5x12 (assisted)
Doing push, pull, legs this week. Triceps were on fire for a few of the super sets. OHP needed assistance on the last set. I almost dropped it.
I have just 5 more sessions with this PT then Iāll be getting a new one. PT and his manager have one lined up for me. They are the fitness managerās friend that is moving here in Sept. From what I have heard, she should be fantastic.
13 Likes
How are you liking working with a PT and what benefits are you seeing ?
1 Like
So far, I like it. It is nice to just walk in and get to work, the thought is out of it. I feel like I am getting pushed harder than what I normally do as well.
It is not as personalized as I would have preferred. I donāt plan on extending it passes the four month contract I purchased, but overall, I think I have/will learn a lot about how much to push, new sets, and different programming than I would have picked on my own.
1 Like
Are the workouts part of a bigger plan with goals set before, or is it more just general strength and conditioning stuff. Have you considered working with a coach and having the whole training block programmed for you.
It is this.
I was under the impression when hubby and I bought the training package that this was what I was getting. It has not been the case. I am not sure where to start looking for an actual coach. Or if that is something I should bother with.
Thursday
PT Session 12
1000m Row
Trx - Row, curls, Ws
Assisted pull ups (less assistance each set) - 12, 10, 8, 6, 4
Single arm, kneeling, cable lat pull
12, 10, 8, 6, 4
DB Incline Row -Pronated
SS
DB Incline Row -Supinated
12 x 20, 10 x 27, 8 x 30, 6 x 35, 4 x 40
Preacher Curl
12, 10 x 20, 8 x 25, 6, 4 x 30
Face Pull 12, 10, 8, 6, 4
SS
Lat raise 5 x 10 x 10
Pull day. Preacher curls were to failure, biceps just stopped contracting.
PT is supposedly writing up a full training block for me before he leaves. If he doesnāt, I am absolutely going to request it from the new PT. I want something I can take with me.
Friday
Leg Day
Squat Press (Machine)
12 x 90, 10 x 180, 8 x 270, 6 x 360, 4 x 450
Hip Thrust (Machine)
12 x 135, 10 x 150, 8 x 165, 6 x 180, 4 x 200
RDL 12 x 95, 10 x 135, 8, 6, 4 x 145
SS
Goblet Squat 12x40, 10x45, 8x50, 6x52, 4x70
Leg ext
12-4 x 50, 60, 70, 80, 90
Leg Curl
12-4 x 60, 70, 80, 90, 95
Sled Pull
100ft x 135 + sled
100ft x 180 + sled
100ft x 350 + sled
Good leg day. I donāt know what kind of weird, ego boosting leverage is on that squat press machine. I had 5 plates each side on the last set and I still could have done more. It isnāt on the rails like a leg press, it pivots and allows me a more comfortable position. Really hits the quads, hams and hips/glutes. New favorite leg machine for sure.
This is one PT gave me from his push pull, legs week. I did the leg extensions and leg curls instead of calf raises like he had planned. I hate calf raises. I also donāt feel like I need them. That is what running is for.
Squat press machine I was using:
12 Likes
No! Please donāt say thatāIām looking for reasons NOT to run!
Nice consistent work in here, BTW.
2 Likes
Yo I have that doohickey in my gym too.
1 Like
But we know you love it, so much.
Talking of calves, I have noticed preparing for this strongman comp that farmers carries work the calves really hard.
2 Likes
I guess it all depends what your long and short term goals are.
1 Like
An answer I need to go digging for in my brain a bit. I have been lifting because I like it and donāt want to lose progress. No goals have been set lately, and it is bugging me a bit, but I am definitely distracted in other areas enough that I havenāt bothered to think about training goals.
Long term goals will be established, but probably not yet. Goal for now is to maintain, learn what I can from the PT and possibly hit the gym a bit harder come winter.
8 Likes