loves it !!!!!
I'm not sure I would, though as a training aid it might be helpful.
My Diary
- Thread starter stingo
- Start date
I'm not sure I would, though as a training aid it might be helpful.
Personal Training Session
Warmup - Rower 5 minutes
A Superset 1 - 2xAMRAP in 1 minute
A1 Squat w/Shoulder Push Press
A2 Pushups
A3 Mountain Climbers
B Superset 2 - 2xAMRAP in 1 minute
B1 Reverse Lunge w/Bicep Curl
B2 Bench Dip
B3 Squat Thrust
C1 Swimmer's Press (Bicep Curl to Overhead Press) 2x15
C2 Lying Side Rise 2x15
D1 Close Grip Bench Press 1x15@45, 1x15@65
D2 Lat Pulldown 2x15@75
E Stairs 1x5 flights (taking steps 2 at a time)
F1 Plank 2x1 minute
F2 Crunches on Stability Ball 2x20
G Side Plank w/Arm Raise 1x10
A Superset 1 - Not a bad lead off - I'd done each of these exercises before.
A1 Squat w/Shoulder Push Press - This wasn't too bad, as I'd already been doing something like it as part of my routine.
A2 Pushups - Feels like regression here, but it's been a while since I've actually done pushups.
A3 Mountain Climbers - Again, could've been better here, but wasn't too too bad.
B Superset 2 - 2xAMRAP in 1 minute - Lunges were ok, Bench Dips were awful and squat thrusts were pretty pathetic toward the end. (What I really ended up doing on the squat thrusts were burpees, since he had me jump at the end of each rep, which was the pathetic part lol.)
B1 Reverse Lunge w/Bicep Curl - Not too bad at all, once I got my balance down.
B2 Bench Dip - It's been ages since I've done these, so my performance was less than stellar - something to work on.
B3 Squat Thrust - I can say that I've finally done some real burpees... not really good burpees mind you, just middle of the road burpees.
C1 Swimmer's Press (Bicep Curl to Overhead Press) - Again, not too bad on this one.
C2 Lying Side Rise - This was difficult for me to do, particularly on the left side (possibly due to my bum shoulder). It involves lying on your side, and pushing your torso off the ground with the triceps of the outer arm.
D1 Close Grip Bench Press - Not too bad here, but again, I'd done something like this before. Also this was with the olympic bar, not dumbbells.
D2 Lat Pulldown - I need to watch leaning back too far, but otherwise I did ok.
E Stairs Ah yes, the stairs - haven't done these in a while either, and it showed.
F1 Plank 2x1 minute - The beloved plank, this was a teeth gritter to be sure, but I made it.
F2 Crunches on Stability Ball - More difficult supersetted with the planks, I felt it in my midsection before the end of each set.
G Side Plank w/Arm Raise - This involves doing a side plank, and holding the outer arm straight up, you bring it down and under the side you're planking on. I had to pause briefly before the end of each set, but I did all reps.
Overall - I signed up for a Healthy Living Weight Management class at the local Y, which includes 3 personal training sessions. To get a different perspective/training method I decided to go with another of the Y's trainers, Tom, rather than my usual trainer. A good workout, which I was definitely feeling the effects of by the end.
Warmup - Rower 5 minutes
A Superset 1 - 2xAMRAP in 1 minute
A1 Squat w/Shoulder Push Press
A2 Pushups
A3 Mountain Climbers
B Superset 2 - 2xAMRAP in 1 minute
B1 Reverse Lunge w/Bicep Curl
B2 Bench Dip
B3 Squat Thrust
C1 Swimmer's Press (Bicep Curl to Overhead Press) 2x15
C2 Lying Side Rise 2x15
D1 Close Grip Bench Press 1x15@45, 1x15@65
D2 Lat Pulldown 2x15@75
E Stairs 1x5 flights (taking steps 2 at a time)
F1 Plank 2x1 minute
F2 Crunches on Stability Ball 2x20
G Side Plank w/Arm Raise 1x10
A Superset 1 - Not a bad lead off - I'd done each of these exercises before.
A1 Squat w/Shoulder Push Press - This wasn't too bad, as I'd already been doing something like it as part of my routine.
A2 Pushups - Feels like regression here, but it's been a while since I've actually done pushups.
A3 Mountain Climbers - Again, could've been better here, but wasn't too too bad.
B Superset 2 - 2xAMRAP in 1 minute - Lunges were ok, Bench Dips were awful and squat thrusts were pretty pathetic toward the end. (What I really ended up doing on the squat thrusts were burpees, since he had me jump at the end of each rep, which was the pathetic part lol.)
B1 Reverse Lunge w/Bicep Curl - Not too bad at all, once I got my balance down.
B2 Bench Dip - It's been ages since I've done these, so my performance was less than stellar - something to work on.
B3 Squat Thrust - I can say that I've finally done some real burpees... not really good burpees mind you, just middle of the road burpees.
C1 Swimmer's Press (Bicep Curl to Overhead Press) - Again, not too bad on this one.
C2 Lying Side Rise - This was difficult for me to do, particularly on the left side (possibly due to my bum shoulder). It involves lying on your side, and pushing your torso off the ground with the triceps of the outer arm.
D1 Close Grip Bench Press - Not too bad here, but again, I'd done something like this before. Also this was with the olympic bar, not dumbbells.
D2 Lat Pulldown - I need to watch leaning back too far, but otherwise I did ok.
E Stairs Ah yes, the stairs - haven't done these in a while either, and it showed.
F1 Plank 2x1 minute - The beloved plank, this was a teeth gritter to be sure, but I made it.
F2 Crunches on Stability Ball - More difficult supersetted with the planks, I felt it in my midsection before the end of each set.
G Side Plank w/Arm Raise - This involves doing a side plank, and holding the outer arm straight up, you bring it down and under the side you're planking on. I had to pause briefly before the end of each set, but I did all reps.
Overall - I signed up for a Healthy Living Weight Management class at the local Y, which includes 3 personal training sessions. To get a different perspective/training method I decided to go with another of the Y's trainers, Tom, rather than my usual trainer. A good workout, which I was definitely feeling the effects of by the end.
Personal Training Session
Workout A
All weights are per hand unless otherwise noted.
A Suitcase Deadlifts 1x50@40
B1 Inverted Row 2x7
B2 Cable Row 2x15
C1 Cable Squats 3x10
C2 Parallel Bench Step-ups 3x10
D1 Assisted Dips 2x10
D2 DB Bench Press 2x20@40
A Suitcase Deadlifts - Back to the 50 reps again *sigh* BUT - I did them all in one set! Very happy about that.
B1 Inverted Row - A little disappointed here, but it's been a while since I did this particular exercise.
B2 Cable Row - An oldie but a goodie, your standard cable row.
C1 Cable Squats - These seemed a bit easier, but they do seem to encourage a fuller range of motion.
C2 Parallel Bench Step-ups - Tim calls these single leg bench squats, but I feel my description is better suited to the movement I did. Basically instead of facing (being perpendicular) to the bench to do the step up, you do the step-up with the bench at your side.
D1 Assisted Dips - Been a while since I've done dips - apparently I can use the work.
D2 DB Bench Press - I picked up the 40's here and they proved suitable to the task.
Overall - As part of a re-evaluation, Tim's decided to try an A/B workout schedule for me. This of course is workout A.
Workout A
All weights are per hand unless otherwise noted.
A Suitcase Deadlifts 1x50@40
B1 Inverted Row 2x7
B2 Cable Row 2x15
C1 Cable Squats 3x10
C2 Parallel Bench Step-ups 3x10
D1 Assisted Dips 2x10
D2 DB Bench Press 2x20@40
A Suitcase Deadlifts - Back to the 50 reps again *sigh* BUT - I did them all in one set! Very happy about that.
B1 Inverted Row - A little disappointed here, but it's been a while since I did this particular exercise.
B2 Cable Row - An oldie but a goodie, your standard cable row.
C1 Cable Squats - These seemed a bit easier, but they do seem to encourage a fuller range of motion.
C2 Parallel Bench Step-ups - Tim calls these single leg bench squats, but I feel my description is better suited to the movement I did. Basically instead of facing (being perpendicular) to the bench to do the step up, you do the step-up with the bench at your side.
D1 Assisted Dips - Been a while since I've done dips - apparently I can use the work.
D2 DB Bench Press - I picked up the 40's here and they proved suitable to the task.
Overall - As part of a re-evaluation, Tim's decided to try an A/B workout schedule for me. This of course is workout A.
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Yes, I know Focus. 
I must be a freak.
I must be a freak.
Resistance Training
Workout B
Weights listed are per hand, except for superset B.
A 50 T-pushups (as few sets as possible) - 5x5 each side
B1 Assisted Pull-up - 2x8@-145
B2 Reverse Grip Lat Pulldown - 1x15@70, 1x15@90
C1 Lunges - 1x10@20, 1x10@25, 1x10@30
C2 Straight Leg Deadlift - 1x10@20, 1x10@35, 1x10@40
D1 Single Arm Clean and Press - 2x8@40
D2 Upright Row w/Lateral Extension - 2x20@10
A 50 T-pushups (as few sets as possible) - I was dreading these, not knowing how or if my shoulder would hold up, but it did quite well. I kept it to a manageable 5 sets of 5 pushups each side.
B1 Assisted Pull-up - Close one here, but just made both sets for -145.
B2 Reverse Grip Lat Pulldown - Dialing in weights here - next time I'll try both at 90 or 100.
C1 Lunges - Again, dialing in weights here too. Might try 30's throughout next time.
C2 Straight Leg Deadlift - Still assessing weights. I think I can go higher here too. Ironically enough it's not the muscles worked that are causing me problems it's my grip (esp on the left dumbbell).
D1 Single Arm Clean and Press - Well, now I know what a push press is, as I think this is the first time I've done an exercise where I really had to do it.
D2 Upright Row w/Lateral Extension - The weight looks ridiculously small, but I was reaching the breaking point toward the end of each set.
Overall A good workout - I'm particularly pleased by the T-pushup performance, as I can now start making the number of sets smaller. The rest was mainly figuring out the weights to use, so I'll be ready for the next B workout when it rolls around.
Workout B
Weights listed are per hand, except for superset B.
A 50 T-pushups (as few sets as possible) - 5x5 each side
B1 Assisted Pull-up - 2x8@-145
B2 Reverse Grip Lat Pulldown - 1x15@70, 1x15@90
C1 Lunges - 1x10@20, 1x10@25, 1x10@30
C2 Straight Leg Deadlift - 1x10@20, 1x10@35, 1x10@40
D1 Single Arm Clean and Press - 2x8@40
D2 Upright Row w/Lateral Extension - 2x20@10
A 50 T-pushups (as few sets as possible) - I was dreading these, not knowing how or if my shoulder would hold up, but it did quite well. I kept it to a manageable 5 sets of 5 pushups each side.
B1 Assisted Pull-up - Close one here, but just made both sets for -145.
B2 Reverse Grip Lat Pulldown - Dialing in weights here - next time I'll try both at 90 or 100.
C1 Lunges - Again, dialing in weights here too. Might try 30's throughout next time.
C2 Straight Leg Deadlift - Still assessing weights. I think I can go higher here too. Ironically enough it's not the muscles worked that are causing me problems it's my grip (esp on the left dumbbell).
D1 Single Arm Clean and Press - Well, now I know what a push press is, as I think this is the first time I've done an exercise where I really had to do it.
D2 Upright Row w/Lateral Extension - The weight looks ridiculously small, but I was reaching the breaking point toward the end of each set.
Overall A good workout - I'm particularly pleased by the T-pushup performance, as I can now start making the number of sets smaller. The rest was mainly figuring out the weights to use, so I'll be ready for the next B workout when it rolls around.
Resistance Training
Workout A
All weights are per hand unless otherwise noted.
A 50 Suitcase Deadlifts 1x50@40
B1 Bent Over Row 1x8@50, 1x8@60
B2 Cable Row 2x15@40
C1 Cable Squats 3x10@50
C2 Parallel Bench Step-ups 3x10@BW
D1 Assisted Dips 1x10@-220, 1x10@-205
D2 DB Bench Press 2x20@42.5
A 50 Suitcase Deadlifts - Well I guess the first time wasn't a fluke, because I was able to get this again today. Cool.
B1 Bent Over Row - A substitution from the official program, since the corporate gym doesn't have any gear with which to do inverted rows. So, I was trying to figure out a weight to use. I think I'll start at 55's next time and take it from there.
B2 Cable Row - Did this one and C1 on the functional trainer and liked it a lot. I will probably stay at 40 next time due to form crapping out on the last few reps.
C1 Cable Squats - These are pretty fun to do, now that I've got the balance worked out with them.
C2 Parallel Bench Step-ups - Did pretty well here, but for balance issues with the left leg (no surprise there). Will probably keep it the same for next time for that reason.
D1 Assisted Dips - Trying to figure out what weight to use for this one, it was a good, if not optimal go through this time.
D2 DB Bench Press - Felt stronger today for whatever reason, even with the small increase in weight.
Overall - A good workout, even though I procrastinated getting started with it because of the deadlifts.
Workout A
All weights are per hand unless otherwise noted.
A 50 Suitcase Deadlifts 1x50@40
B1 Bent Over Row 1x8@50, 1x8@60
B2 Cable Row 2x15@40
C1 Cable Squats 3x10@50
C2 Parallel Bench Step-ups 3x10@BW
D1 Assisted Dips 1x10@-220, 1x10@-205
D2 DB Bench Press 2x20@42.5
A 50 Suitcase Deadlifts - Well I guess the first time wasn't a fluke, because I was able to get this again today. Cool.
B1 Bent Over Row - A substitution from the official program, since the corporate gym doesn't have any gear with which to do inverted rows. So, I was trying to figure out a weight to use. I think I'll start at 55's next time and take it from there.
B2 Cable Row - Did this one and C1 on the functional trainer and liked it a lot. I will probably stay at 40 next time due to form crapping out on the last few reps.
C1 Cable Squats - These are pretty fun to do, now that I've got the balance worked out with them.
C2 Parallel Bench Step-ups - Did pretty well here, but for balance issues with the left leg (no surprise there). Will probably keep it the same for next time for that reason.
D1 Assisted Dips - Trying to figure out what weight to use for this one, it was a good, if not optimal go through this time.
D2 DB Bench Press - Felt stronger today for whatever reason, even with the small increase in weight.
Overall - A good workout, even though I procrastinated getting started with it because of the deadlifts.
Personal Training Session
Weights in D are per hand, all others are as indicated.
A Assisted Pull-up 2x15@-100
B Lat Pulldown Reverse Grip 2x15@85
C Lunge 2x8@10
D1 Alternating Push Press 2x15@15
D2 Lateral Raise (supinate to pronate) 2x15
E Machine Glute 2x15@110
F1 Machine Press 2x15@70
F2 Machine Chest Fly 2x15@50
G Machine Row 4x15@70
A Assisted Pull-up - First time on PF's assisted pull-up machine. Used an alternating grip, and didn't do too badly.
B Lat Pulldown Reverse Grip - Weights seemed right here too as the last couple of each set were tough.
C Lunge - Actually these were 3 in 1s... I had to lunge forward, and then go into a backward lunge, moving the front leg to the back without stopping in the middle for balance (at least that was how it was supposed to work...). Once in the backward lunge I'd pick up the back foot, and pivot to the outside, and do a more lateral lunge (again, supposedly without stopping in the middle for balance), and return to standing position. That's 1 rep. I did the first set holding a 5lb weight in each hand, then Tim had me hold a 10lb weight behind my back with both hands on the 2nd set.
D1 Alternating Push Press - I normally do more weight than this, but my arms were hurting from A and B.
D2 Lateral Raise (supinate to pronate) - My left shoulder was protesting, but not enough to stop. Only used 5lb weights here and that was enough.
E Machine Glute - Odd and new exercise for me here - I'm tempted to call them mule kicks because that's what they reminded me of.
F1 Machine Press - Standard fare here, nothing to see really.
F2 Machine Chest Fly - Another exercise to call out my shoulder, which it did, but not enough to impinge on the exercise.
G Machine Row - These were challenging but not overly so. (I could have used slightly more weight I think, but the effort moving what I was set up for was good enough.)
Overall - A good workout. Tim said my lunges were coming along pretty well - that I'd shown improvement since we started working together. Also he told me to do the strength endurance workout, which for me is more exhausting than the A/B workout he'd given me before. (He'd put the 50's at the beginning as kind of a warm-up/wake-up by the way). So, it's back to that this week - and I'm hoping to see some improvements too.
Weights in D are per hand, all others are as indicated.
A Assisted Pull-up 2x15@-100
B Lat Pulldown Reverse Grip 2x15@85
C Lunge 2x8@10
D1 Alternating Push Press 2x15@15
D2 Lateral Raise (supinate to pronate) 2x15
E Machine Glute 2x15@110
F1 Machine Press 2x15@70
F2 Machine Chest Fly 2x15@50
G Machine Row 4x15@70
A Assisted Pull-up - First time on PF's assisted pull-up machine. Used an alternating grip, and didn't do too badly.
B Lat Pulldown Reverse Grip - Weights seemed right here too as the last couple of each set were tough.
C Lunge - Actually these were 3 in 1s... I had to lunge forward, and then go into a backward lunge, moving the front leg to the back without stopping in the middle for balance (at least that was how it was supposed to work...). Once in the backward lunge I'd pick up the back foot, and pivot to the outside, and do a more lateral lunge (again, supposedly without stopping in the middle for balance), and return to standing position. That's 1 rep. I did the first set holding a 5lb weight in each hand, then Tim had me hold a 10lb weight behind my back with both hands on the 2nd set.
D1 Alternating Push Press - I normally do more weight than this, but my arms were hurting from A and B.
D2 Lateral Raise (supinate to pronate) - My left shoulder was protesting, but not enough to stop. Only used 5lb weights here and that was enough.
E Machine Glute - Odd and new exercise for me here - I'm tempted to call them mule kicks because that's what they reminded me of.
F1 Machine Press - Standard fare here, nothing to see really.
F2 Machine Chest Fly - Another exercise to call out my shoulder, which it did, but not enough to impinge on the exercise.
G Machine Row - These were challenging but not overly so. (I could have used slightly more weight I think, but the effort moving what I was set up for was good enough.)
Overall - A good workout. Tim said my lunges were coming along pretty well - that I'd shown improvement since we started working together. Also he told me to do the strength endurance workout, which for me is more exhausting than the A/B workout he'd given me before. (He'd put the 50's at the beginning as kind of a warm-up/wake-up by the way). So, it's back to that this week - and I'm hoping to see some improvements too.
Strength Endurance Training
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - These were better today. Better range of motion too.
A2 Core Twist - Arms seemed a bit stronger today.
A3 Arm Curls - Better here too.
A4 One Arm Swings (30 Secs per arm) - Tough getting this one started today but I got it.
A5 Half Squat with Overhead Press - Yeah, still pooping out here on set 3.
A6 Curl-ups (no weight) - Not seeing a situp any time soon but these were a little more manageable.
A7 Core Push Press - Still feeling the hate, but not quite as much as before.
A8 Squat with Upright Row (30 Secs per arm) - This was a kludge because I forgot quite a few times (esp on the 3rd set) to do the full squat.
A9 Row (30 Secs per arm) - I was beat by the tme I got to this set, which I suppose is the point, and at the same time, it isn't.
Overall - After having a forced break between set 1 and 2 (call of nature) I decided one large break was more manageable than short stops between the sets. This worked out pretty well, right up until about the last three exercises in set 3. Ah well, room for improvement.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - These were better today. Better range of motion too.
A2 Core Twist - Arms seemed a bit stronger today.
A3 Arm Curls - Better here too.
A4 One Arm Swings (30 Secs per arm) - Tough getting this one started today but I got it.
A5 Half Squat with Overhead Press - Yeah, still pooping out here on set 3.
A6 Curl-ups (no weight) - Not seeing a situp any time soon but these were a little more manageable.
A7 Core Push Press - Still feeling the hate, but not quite as much as before.
A8 Squat with Upright Row (30 Secs per arm) - This was a kludge because I forgot quite a few times (esp on the 3rd set) to do the full squat.
A9 Row (30 Secs per arm) - I was beat by the tme I got to this set, which I suppose is the point, and at the same time, it isn't.
Overall - After having a forced break between set 1 and 2 (call of nature) I decided one large break was more manageable than short stops between the sets. This worked out pretty well, right up until about the last three exercises in set 3. Ah well, room for improvement.
Strength Endurance Training
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 16kg kettlebell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - Legs were pretty good with this one, but I have to figure out a way that I can reasonably hold the kettlebell. A question for Tim.
A2 Core Twist - Here too and in A3 the kettlebell started slipping because my hands got sweaty.
A3 Arm Curls - Tough to hang onto esp in the 3rd set.
A4 One Arm Swings (30 Secs per arm) - There's just something right about doing swings with kettlebells.
A5 Half Squat with Overhead Press - Not too bad here, but again, figuring out how to hold the kb will be a factor in this one.
A6 Curl-ups (no weight) - No kettlebell here, and a bit better performance.
A7 Core Push Press - This one was tougher for me than using the dumbbell and in fact my left shoulder got tweaked, so again, proper holding technique needed.
A8 Squat with Upright Row (30 Secs per arm) - This was tougher too as I could feel my arms (esp the left) wobble as I got to the top of the row.
A9 Row (30 Secs per arm) - Not sure why, but these seemed easier with the kettlebell.
Overall - Between the grip problems, the unique configuration of the kettlebell, and the extra weight, I was dragging by the end of the third set, grateful for the workout to be over. In other words, it was certainly challenging, but doable, and that's about the best thing you can say about a workout.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 16kg kettlebell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - Legs were pretty good with this one, but I have to figure out a way that I can reasonably hold the kettlebell. A question for Tim.
A2 Core Twist - Here too and in A3 the kettlebell started slipping because my hands got sweaty.
A3 Arm Curls - Tough to hang onto esp in the 3rd set.
A4 One Arm Swings (30 Secs per arm) - There's just something right about doing swings with kettlebells.
A5 Half Squat with Overhead Press - Not too bad here, but again, figuring out how to hold the kb will be a factor in this one.
A6 Curl-ups (no weight) - No kettlebell here, and a bit better performance.
A7 Core Push Press - This one was tougher for me than using the dumbbell and in fact my left shoulder got tweaked, so again, proper holding technique needed.
A8 Squat with Upright Row (30 Secs per arm) - This was tougher too as I could feel my arms (esp the left) wobble as I got to the top of the row.
A9 Row (30 Secs per arm) - Not sure why, but these seemed easier with the kettlebell.
Overall - Between the grip problems, the unique configuration of the kettlebell, and the extra weight, I was dragging by the end of the third set, grateful for the workout to be over. In other words, it was certainly challenging, but doable, and that's about the best thing you can say about a workout.
Resistance Training
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - I think I was getting a fuller range of motion because I was tiring out by the end of each set.
A2 Core Twist - This is actually more of a recovery now that I keep the dumbbell in the same position at the goblet squat.
A3 Arm Curls - Definitely easier than the kettlebell, as it's easier to grab and hold onto.
A4 One Arm Swings (30 Secs per arm) - Don't like swings with dumbbells, but these went ok.
A5 Half Squat with Overhead Press - This was a tough one today for whatever reason - pushing to get to the end of the set was tough esp on the last one.
A6 Curl-ups (no weight) - I have to keep concentrating on these, keep striving for fuller ROM.
A7 Core Push Press - Tough again, no surprise here.
A8 Squat with Upright Row (30 Secs per arm) - Again, minding the squat is needed here, but the db is much easier to handle than the kettlebell.
A9 Row (30 Secs per arm) - I think the reason why the kb's seemed easier is that the bell extends beyond the hand. I was sucking wind pretty hard by the time I got to this one, but also thankful as I know the round and eventually the workout would be over soon.
Overall - I feel I should say "Hey look! A workout!" because I've not done a strength training workout since one week ago. I think that and the fun weekend contributed to a definite case of ass draggery today. But, I got it done.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - I think I was getting a fuller range of motion because I was tiring out by the end of each set.
A2 Core Twist - This is actually more of a recovery now that I keep the dumbbell in the same position at the goblet squat.
A3 Arm Curls - Definitely easier than the kettlebell, as it's easier to grab and hold onto.
A4 One Arm Swings (30 Secs per arm) - Don't like swings with dumbbells, but these went ok.
A5 Half Squat with Overhead Press - This was a tough one today for whatever reason - pushing to get to the end of the set was tough esp on the last one.
A6 Curl-ups (no weight) - I have to keep concentrating on these, keep striving for fuller ROM.
A7 Core Push Press - Tough again, no surprise here.
A8 Squat with Upright Row (30 Secs per arm) - Again, minding the squat is needed here, but the db is much easier to handle than the kettlebell.
A9 Row (30 Secs per arm) - I think the reason why the kb's seemed easier is that the bell extends beyond the hand. I was sucking wind pretty hard by the time I got to this one, but also thankful as I know the round and eventually the workout would be over soon.
Overall - I feel I should say "Hey look! A workout!" because I've not done a strength training workout since one week ago. I think that and the fun weekend contributed to a definite case of ass draggery today. But, I got it done.
What the hell dude. no one leaves you comments no more.
HI STINGO
ARE YOU HAVING A FANTABULOUS DAY?
HI STINGO
ARE YOU HAVING A FANTABULOUS DAY?
S
sparrow
Guest
Thats cause we don't speak his language! lol. I glaze over until I see the "overall" in bold and I read that. If Stingo is happy, we're all happy. haha
What the hell dude. no one leaves you comments no more.
HI STINGO
ARE YOU HAVING A FANTABULOUS DAY?
I know - I was here all by lonesome for a while *sniff*
Doing well here Christi, thanks for asking - yourself?
Ya could ask a question ya know - like, "What IS that exercise you're talking about???" or some such as it is nice to see ya post here.
I'm doing really well! I'm finding that at work, it's easier for me to make healthy choices. Working out in the heat all day makes me want to eat healthier. when I go on my lunch, I just want a sandwich and some chips with a diet coke or water. The last thing I want to put in my mouth is a cheeseburger. haha.
I'm loving my job a lot. I've never felt this way about a job before.
I've only been there six weeks, and already, they've got me in the mentoring program so that I can advance to trainer, lead, then management. DISNEY TAKES CARE OF YOU IF YOU'RE A MANAGER.
HAVE A FANTABULOUS DAY!
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Resistance Training
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 16 kg kettlebell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - These weren't too bad today, a sign of progress I hope.
A2 Core Twist - Not too bad here, though I experenced some grip problems in the last set.
A3 Arm Curls - Major grip problems here - I might bring a towel next time and put it through the handle to them next time.
A4 One Arm Swings (30 Secs per arm) - Yay for kettlebell swings (vs dumbbell swings).
A5 Half Squat with Overhead Press - Still tough, but manageable.
A6 Curl-ups (no weight) - These were ok, but would like to get to the point where I can do actual situps.
A7 Core Push Press - Shoulder wasn't tweaking as badly here, which I'm hoping is a sign of progress/healing.
A8 Squat with Upright Row (30 Secs per arm) - As in the past, attention to actually squatting is wanted here.
A9 Row (30 Secs per arm) - As always thankful to get through these to end the set/workout.
Overall - Once again, I was dragging by the end, though I'm thinking it might be due to the extra weight of the kettlebell as well as its configuration. I actually did this workout yesterday (Saturday) but didn't post til now.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 16 kg kettlebell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - These weren't too bad today, a sign of progress I hope.
A2 Core Twist - Not too bad here, though I experenced some grip problems in the last set.
A3 Arm Curls - Major grip problems here - I might bring a towel next time and put it through the handle to them next time.
A4 One Arm Swings (30 Secs per arm) - Yay for kettlebell swings (vs dumbbell swings).
A5 Half Squat with Overhead Press - Still tough, but manageable.
A6 Curl-ups (no weight) - These were ok, but would like to get to the point where I can do actual situps.
A7 Core Push Press - Shoulder wasn't tweaking as badly here, which I'm hoping is a sign of progress/healing.
A8 Squat with Upright Row (30 Secs per arm) - As in the past, attention to actually squatting is wanted here.
A9 Row (30 Secs per arm) - As always thankful to get through these to end the set/workout.
Overall - Once again, I was dragging by the end, though I'm thinking it might be due to the extra weight of the kettlebell as well as its configuration. I actually did this workout yesterday (Saturday) but didn't post til now.
Weigh-in
Although I don't typically post my weight here, I thought this was noteworthy enough... After dealing with an infection and other things last week (like happy hour), I saw my weight climb to 234 on Thursday. I got on the scale today, and rang up a 225.75. I'm going to take a "HOLY ****!" and a "HELL YEAH!" here, as I think I'm FINALLY off the 230 plateau.
Although I don't typically post my weight here, I thought this was noteworthy enough... After dealing with an infection and other things last week (like happy hour), I saw my weight climb to 234 on Thursday. I got on the scale today, and rang up a 225.75. I'm going to take a "HOLY ****!" and a "HELL YEAH!" here, as I think I'm FINALLY off the 230 plateau.
Resistance Training
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - Oddly enough the 2nd set was the toughest - not sure why, but I'll try to be sure to pay attention to form in the 3rd set.
A2 Core Twist - This is getting to be more of a rest from the goblet squats than an exercise in and of itself.
A3 Arm Curls - This is SO much easier to do with a dumbbell... I'm going to have to ask Tim if he has any recommendations for using the kb here.
A4 One Arm Swings (30 Secs per arm) - Said it before, saying it again - dumbbell swings just don't feel right if you've done them with a kettlebell.
A5 Half Squat with Overhead Press - Tough - and have to watch as the db got loose a little at the top of one rep.
A6 Curl-ups (no weight) - Godot? Could you bring some situps when you get here? Thanks.
A7 Core Push Press - This went surprisingly well, considering it was the exercise from hell when I started doing this workout.
A8 Squat with Upright Row (30 Secs per arm) - This one tires me out more than I think it does, because I'm usually pushing myself through the rows as a result.
A9 Row (30 Secs per arm) - Like the other exercises, paying attention and looking for full range of motion here, especially since it's at the end of the circuit.
Overall - Tiring, but not quite as soul-draining as the kettlebell version, which was tougher due to the added weight and configuration of that weight. I'm hoping to see some improvement soon but it's much tougher to gauge as it's not a definite number I'm posting (as I would with weight) though I suppose the kettlebell is a step up.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - Oddly enough the 2nd set was the toughest - not sure why, but I'll try to be sure to pay attention to form in the 3rd set.
A2 Core Twist - This is getting to be more of a rest from the goblet squats than an exercise in and of itself.
A3 Arm Curls - This is SO much easier to do with a dumbbell... I'm going to have to ask Tim if he has any recommendations for using the kb here.
A4 One Arm Swings (30 Secs per arm) - Said it before, saying it again - dumbbell swings just don't feel right if you've done them with a kettlebell.
A5 Half Squat with Overhead Press - Tough - and have to watch as the db got loose a little at the top of one rep.
A6 Curl-ups (no weight) - Godot? Could you bring some situps when you get here? Thanks.
A7 Core Push Press - This went surprisingly well, considering it was the exercise from hell when I started doing this workout.
A8 Squat with Upright Row (30 Secs per arm) - This one tires me out more than I think it does, because I'm usually pushing myself through the rows as a result.
A9 Row (30 Secs per arm) - Like the other exercises, paying attention and looking for full range of motion here, especially since it's at the end of the circuit.
Overall - Tiring, but not quite as soul-draining as the kettlebell version, which was tougher due to the added weight and configuration of that weight. I'm hoping to see some improvement soon but it's much tougher to gauge as it's not a definite number I'm posting (as I would with weight) though I suppose the kettlebell is a step up.