Baby steps... Baby steps...
My Diary
- Thread starter stingo
- Start date
Baby steps... Baby steps...
Personal Training Session
Variable rests as needed (mostly to get my wind back) - weights listed are each hand unless otherwise noted.
A: Jump squats 5x10@12
B: T Pushups (25 Each Side) 1x15, 1x10
C: Renegade Rows (25 Each Side) 1x20, 1x5
D: Pull - 4x1@100 (2 sandbags)
E: Push - 4x1@100 (2 sandbags)
F: Stiff leg deadlift - 1x10 (warmup)
F: Stiff leg deadlift with catch - 1x10, 2x15
G: Stairs - 3 flights x 2
H: Push/Pull 2x1@100 (2 sandbags)
Notes:
Jump Squats - first time I did these before, and I was dying by the last reps of the last "set". The idea was to try to do them in as few sets as possible, but this was best I could manage at this point.
T Pushups - first time I've ever done this many, but I did ok up until the last rep of the last set when I lost my balance (due to muscle fatigue), but I got back to it and finished.
Renegade Rows - These seemed easier than the T pushups, but they certainly weren't easy. Wasn't able to finish in one set, but did pretty well.
Push and Pull - the sandbags were placed on mats and had to be pushed/pulled across the gymnastics mat. Lots of work for sure.
(Lunge/Shoulder Press) - this should have been part of the routine but due to my right quad screaming at me when I'd lunge with my left foot we had to leave it off this time. It involves going into a lunge, then shoulder pressing a sandbag (~50lbs), coming up, and doing a walking lunge with the opposite leg. At the other end was a tall mat where the sandbag had to be put on.
Stiff Leg Deadlift/with catch - I'm not sure how heavy the bar/weights were but it was enough to be challenging. Starting position for a deadlift then exploding up to get the bar up to shoulder level.
Stairs - yup, stairs again, but it seemed easier today.
Push/Pull - ended with another push/pull, this time pushing the sandbags on the mat then pulling them back the other way.
Overall
Damn I'm beat after this workout. I think I'm making progress and my trainer seems to agree, or at least thinks I'm a hard worker. I'd mentioned that the first part reminds me of a Crossfit workout and he said he liked those workouts. And I said, why am I not surprised... He also said that this was basically the workout he did for himself today, which kind of surprised me - there's no way I could compete with him for time it took to get the program done, but still, I was happy that he felt he could give me that level of workout.
Variable rests as needed (mostly to get my wind back) - weights listed are each hand unless otherwise noted.
A: Jump squats 5x10@12
B: T Pushups (25 Each Side) 1x15, 1x10
C: Renegade Rows (25 Each Side) 1x20, 1x5
D: Pull - 4x1@100 (2 sandbags)
E: Push - 4x1@100 (2 sandbags)
F: Stiff leg deadlift - 1x10 (warmup)
F: Stiff leg deadlift with catch - 1x10, 2x15
G: Stairs - 3 flights x 2
H: Push/Pull 2x1@100 (2 sandbags)
Notes:
Jump Squats - first time I did these before, and I was dying by the last reps of the last "set". The idea was to try to do them in as few sets as possible, but this was best I could manage at this point.
T Pushups - first time I've ever done this many, but I did ok up until the last rep of the last set when I lost my balance (due to muscle fatigue), but I got back to it and finished.
Renegade Rows - These seemed easier than the T pushups, but they certainly weren't easy. Wasn't able to finish in one set, but did pretty well.
Push and Pull - the sandbags were placed on mats and had to be pushed/pulled across the gymnastics mat. Lots of work for sure.
(Lunge/Shoulder Press) - this should have been part of the routine but due to my right quad screaming at me when I'd lunge with my left foot we had to leave it off this time. It involves going into a lunge, then shoulder pressing a sandbag (~50lbs), coming up, and doing a walking lunge with the opposite leg. At the other end was a tall mat where the sandbag had to be put on.
Stiff Leg Deadlift/with catch - I'm not sure how heavy the bar/weights were but it was enough to be challenging. Starting position for a deadlift then exploding up to get the bar up to shoulder level.
Stairs - yup, stairs again, but it seemed easier today.
Push/Pull - ended with another push/pull, this time pushing the sandbags on the mat then pulling them back the other way.
Overall
Damn I'm beat after this workout. I think I'm making progress and my trainer seems to agree, or at least thinks I'm a hard worker. I'd mentioned that the first part reminds me of a Crossfit workout and he said he liked those workouts. And I said, why am I not surprised... He also said that this was basically the workout he did for himself today, which kind of surprised me - there's no way I could compete with him for time it took to get the program done, but still, I was happy that he felt he could give me that level of workout.
I'm doing a side quest right now..the monster arena. I can't finish it until after I get the airship. I'm trying to level up though, so that i'm really strong for seymour natus.
Oh, and I got yojimbo, so i was totally out of gil :11doh:
it took my breath away when tidus and yuna started making out in the lake.
It was kinda hot. LOL
Well I was referring to Yuna's dance amidst the wreckage to free the spirits from their bodies... but I suppose that'd be good too.
Incidentally yojimbo I believe means bodyguard in Japanese.
that, I did not know.
this kid on one of the ffx boards took the time to build his characters up to 99,999 hp, and had all their agilities and crap at 299...wow.
this kid on one of the ffx boards took the time to build his characters up to 99,999 hp, and had all their agilities and crap at 299...wow.
I don't have that kind of time lol - I'm just happy to get some good play time in on the games I do play.
i dug myself into a hole, maybe you can help though.
I went the wrong way on tidus' sphere grid, and now I'm trying to get in the right direction and I need more level 2, and 3 speres. any idea where i can get them?
Not offhand - it's been ages since I've played unfortunately....
S
sparrow
Guest
HECK of a workout Stingo! Here I thought Fat Loss 3 was brutal! You are the NROL king, for sure.
Wow... it's Katie - I've not seen you in these here parts for a while. Actually, I've not done an NROL workout since mid December when I finished Hypertrophy I. The local Y was running a special - 3/$35 for personal training, so I decided to give it a go. I liked what I saw so I signed on for more sessions, and I see my trainer once a week. I've the workout from him which I do when I don't see him, and then whatever he gives me when he actually trains me. I was skeptical at first, but it's been a heck of a ride so far. See below for the lastest workout I had with the trainer...
Variable rests as needed (mostly to get my wind back) - weights listed are each hand unless otherwise noted.
A: Jump squats 5x10@12
B: T Pushups (25 Each Side) 1x15, 1x10
C: Renegade Rows (25 Each Side) 1x20, 1x5
D: Pull - 4x1@100 (2 sandbags)
E: Push - 4x1@100 (2 sandbags)
F: Stiff leg deadlift - 1x10 (warmup)
F: Stiff leg deadlift with catch - 1x10, 2x15
G: Stairs - 3 flights x 2
H: Push/Pull 2x1@100 (2 sandbags)
Notes:
Jump Squats - first time I did these before, and I was dying by the last reps of the last "set". The idea was to try to do them in as few sets as possible, but this was best I could manage at this point.
T Pushups - first time I've ever done this many, but I did ok up until the last rep of the last set when I lost my balance (due to muscle fatigue), but I got back to it and finished.
Renegade Rows - These seemed easier than the T pushups, but they certainly weren't easy. Wasn't able to finish in one set, but did pretty well.
Push and Pull - the sandbags were placed on mats and had to be pushed/pulled across the gymnastics mat. Lots of work for sure.
(Lunge/Shoulder Press) - this should have been part of the routine but due to my right quad screaming at me when I'd lunge with my left foot we had to leave it off this time. It involves going into a lunge, then shoulder pressing a sandbag (~50lbs), coming up, and doing a walking lunge with the opposite leg. At the other end was a tall mat where the sandbag had to be put on.
Stiff Leg Deadlift/with catch - I'm not sure how heavy the bar/weights were but it was enough to be challenging. Starting position for a deadlift then exploding up to get the bar up to shoulder level.
Stairs - yup, stairs again, but it seemed easier today.
Push/Pull - ended with another push/pull, this time pushing the sandbags on the mat then pulling them back the other way.
Overall - Damn I'm beat after this workout. I think I'm making progress and my trainer seems to agree, or at least thinks I'm a hard worker. I'd mentioned that the first part reminds me of a Crossfit workout and he said he liked those workouts. And I said, why am I not surprised... He also said that this was basically the workout he did for himself today, which kind of surprised me - there's no way I could compete with him for time it took to get the program done, but still, I was happy that he felt he could give me that level of workout.
A: Jump squats 5x10@12
B: T Pushups (25 Each Side) 1x15, 1x10
C: Renegade Rows (25 Each Side) 1x20, 1x5
D: Pull - 4x1@100 (2 sandbags)
E: Push - 4x1@100 (2 sandbags)
F: Stiff leg deadlift - 1x10 (warmup)
F: Stiff leg deadlift with catch - 1x10, 2x15
G: Stairs - 3 flights x 2
H: Push/Pull 2x1@100 (2 sandbags)
Notes:
Jump Squats - first time I did these before, and I was dying by the last reps of the last "set". The idea was to try to do them in as few sets as possible, but this was best I could manage at this point.
T Pushups - first time I've ever done this many, but I did ok up until the last rep of the last set when I lost my balance (due to muscle fatigue), but I got back to it and finished.
Renegade Rows - These seemed easier than the T pushups, but they certainly weren't easy. Wasn't able to finish in one set, but did pretty well.
Push and Pull - the sandbags were placed on mats and had to be pushed/pulled across the gymnastics mat. Lots of work for sure.
(Lunge/Shoulder Press) - this should have been part of the routine but due to my right quad screaming at me when I'd lunge with my left foot we had to leave it off this time. It involves going into a lunge, then shoulder pressing a sandbag (~50lbs), coming up, and doing a walking lunge with the opposite leg. At the other end was a tall mat where the sandbag had to be put on.
Stiff Leg Deadlift/with catch - I'm not sure how heavy the bar/weights were but it was enough to be challenging. Starting position for a deadlift then exploding up to get the bar up to shoulder level.
Stairs - yup, stairs again, but it seemed easier today.
Push/Pull - ended with another push/pull, this time pushing the sandbags on the mat then pulling them back the other way.
Overall - Damn I'm beat after this workout. I think I'm making progress and my trainer seems to agree, or at least thinks I'm a hard worker. I'd mentioned that the first part reminds me of a Crossfit workout and he said he liked those workouts. And I said, why am I not surprised... He also said that this was basically the workout he did for himself today, which kind of surprised me - there's no way I could compete with him for time it took to get the program done, but still, I was happy that he felt he could give me that level of workout.
S
sparrow
Guest
yes that was the workout I was referring to. Looks really hard! We do a ton of jump squats and T push ups in tri class on a regular basis and those squats can really kill you off, especially at the beginning. Seems to take a while to get used to them. Glad you got to switch it up a bit and you can't beat a deal with a good personal trainer. Good for you.
Hi Sadie - doing ok here thanks. How're you doing?
Personal Training Program 1, Workout 13
All weights are per hand unless otherwise noted. 30 sec rest between exercises, except the complex.
A: Dumbbell Complex 2x8@30
A1 Power Clean, Squat and Press
A2 Pushup
A3 Row
B: Stairs 3 flights x 4
C: Plank 30 sec, 45 sec, 2 minutes (1:15, 45)
D: Renegade Rows 2x6@15 (each side)
F: Lat Pulldown/Shoulder Press 2x12@80/30 (+form)
G: Saxon Side Bend 2x8@15 (+weight)
H: Medicine Ball Lift 2x12@12
I: Pullups 2x10@-235 (+ 2 reps each set)
Notes:
A: Dumbbell Complex - did the 2x8 the first set of which Pam (the woman who runs the corporate gym) watched and gave me some tips on form. A definite progression here since when I started this, I did 2x8 of the clean, squat and press only.
B: Stairs - Didn't know if I was going to make it to the top on the 4th set, but I managed it. Still have to let go of the rails more as they're more of a psychological crutch.
C: Plank - Took the regulated rest between sets, except that I took a 10-15 sec rest between the 1:15 and 45 sec plank at the end. This is more of a psychological barrier too - one I hope to break through soon.
D: Renegade Rows - Said it before, and I'll say it again - 6 per side was all that was happening - I really need to concentrate on form for this one so will be mindful of that next time.
E: Lat Pulldown/Shoulder Press - Yay for non-cheating reps. This was a lot harder, but much more honest. Go me.
F: Saxon Side Bend - My left shoulder seemed better with this today, even with the higher weight. I'm optimistic...
G: Medicine Ball Lift - Same thing - more of a circle when bringing the ball up, otherwise this exercise is good.
H: Pullups - Kicked it with a 2x10 today, which even surprised me. Hoping to do as well or 2x12 on Wednesday.
Overall - An excellent workout today. I was surprised at how strong and resilient I felt while doing it. In other words, I still worked hard, but was able to keep on working hard for a longer period of time. Hopefully this will continue as a trend.
All weights are per hand unless otherwise noted. 30 sec rest between exercises, except the complex.
A: Dumbbell Complex 2x8@30
A1 Power Clean, Squat and Press
A2 Pushup
A3 Row
B: Stairs 3 flights x 4
C: Plank 30 sec, 45 sec, 2 minutes (1:15, 45)
D: Renegade Rows 2x6@15 (each side)
F: Lat Pulldown/Shoulder Press 2x12@80/30 (+form)
G: Saxon Side Bend 2x8@15 (+weight)
H: Medicine Ball Lift 2x12@12
I: Pullups 2x10@-235 (+ 2 reps each set)
Notes:
A: Dumbbell Complex - did the 2x8 the first set of which Pam (the woman who runs the corporate gym) watched and gave me some tips on form. A definite progression here since when I started this, I did 2x8 of the clean, squat and press only.
B: Stairs - Didn't know if I was going to make it to the top on the 4th set, but I managed it. Still have to let go of the rails more as they're more of a psychological crutch.
C: Plank - Took the regulated rest between sets, except that I took a 10-15 sec rest between the 1:15 and 45 sec plank at the end. This is more of a psychological barrier too - one I hope to break through soon.
D: Renegade Rows - Said it before, and I'll say it again - 6 per side was all that was happening - I really need to concentrate on form for this one so will be mindful of that next time.
E: Lat Pulldown/Shoulder Press - Yay for non-cheating reps. This was a lot harder, but much more honest. Go me.
F: Saxon Side Bend - My left shoulder seemed better with this today, even with the higher weight. I'm optimistic...
G: Medicine Ball Lift - Same thing - more of a circle when bringing the ball up, otherwise this exercise is good.
H: Pullups - Kicked it with a 2x10 today, which even surprised me. Hoping to do as well or 2x12 on Wednesday.
Overall - An excellent workout today. I was surprised at how strong and resilient I felt while doing it. In other words, I still worked hard, but was able to keep on working hard for a longer period of time. Hopefully this will continue as a trend.
Thanks Shellsy - where's your training log? Huh, huh?
I will have one coming I'm sure -Big plans in the works
Wow man, cant believe how many replies this diary has, youve done some good work man
Do you not put down the weight of the lifts you do?
Thanks - been at this a while for weight loss.
Yes I do list weights - when I list an exercise as 2x12@30, that means two sets of 12 reps with a 30 lb dumbbell in each hand. I'm not using much in the way of weights right now as the exercises are technically difficult, so that I can't use much weight with them. Renegade rows come to mind in this regard. I'm concentrating now on perfecting form and work capacity - doing the program in less time with less (aka the prescribed) rest. Hope that helps.