Since my workouts aren't showing

[Brewman_Jax]

the results I want, I've signed up with the health club's personal trainer for a month. I tried my free 30-min session, of which the workout was about 15mins. My shirt was soaked in sweat in that 15 mins. If he can do that in 15mins, what'll he do to me in 30mins. :scared:

BTW, he's an ex-NFL player. I'm gonna have fun... :hide:

[Longhorn]

1. Keep us posted!

I'll bet you find it inspiring to work with someone. I hope he remembers you're not trying out for a team! Or are you? ;)

[Brewman_Jax]

2. End of Session 1

Today was back, chest, and abs. 30 minutes of sweat.

Free-weights circuit, 1st superset: bench press, legs up, 115#, 15 reps; one-arm row, 55#, 15 reps; bent-leg pulse crunches, 40 reps.

Rest, approx. 90 seconds

2nd superset: bench press, legs up, 125#, 15 reps; one-arm row, 55#, 15 reps; seated crunches, 30 reps.

Rest.

3rd superset: bench press, legs down, 145#, 10 reps; one-arm row, 55#, 15 reps; seated crunches, 40 reps.

Machine circuit: seated incline bench press, 65# (plates), 12 reps; lat pulls, 75# (plates), 15 reps; seated bench press, 75# (cable&pin), 12 reps; lat pulls, 60# (cable&pin), 12 reps. No rest, and straight to...

Abs set: bent-knee single-leg extended oblique crunches, 20 reps; bent-knee leg extensions, 20 reps.

I'm beat. My chest and arms feel huge! I could bounce Ah-nuld around like he was a girly-man. I'll do this again on Thursday. What was I thinking?

[Brewman_Jax]

3. The next day

getting up was really difficult. Arms, chest, and back (not much) are sore! (ow! ow! ow!) Gonna try spinning today, hurt too much to try to lift.

Trainer had no pity for me. :nopity: "This is what you paid for!" said he, "and you're gonna get your money's worth!"

What was I thinking? :yoiks:

[flvegan]

4. DOMS. Yum.

Can't wait to see what he has in store for you next session. I think he gave you too much for a first session. Eh, what do I know.

[Brewman_Jax]

5. Don't know yet

probably lower body, legs and abs. I feel better after the spin exercise session. I'll be ready for tomorrow.


I asked for it and I can do it!

[wildeyed]

6. Too funny, Lurking_Argyle.

Keep us posted on your progress. If you are not too sore to post. :P

[LastKnight]

7. after awhile the soreness

will either stop or start to feel good. but for now, push through it. keep up the good work.

[Brewman_Jax]

8. End of Session 2

Today was leg and ab day.

2 sets of 15 seated single straight-leg raises; 2 sets of 15 one-legged knee bends; 2 sets of horse stance (like in the kung-fu films) against the wall, 45 and 60 seconds; 2 sets of 50 single calf raises.

The machine circuit: 3 sets of dble leg extensions, 10 reps @ 165#, 10 reps @ 105#, 20 reps @ 75#; 3 sets of dble leg curls, 10 reps @ 120#, 10 reps @ 70#, 20 reps @ 40#; 2 sets of 15 single leg press @ 75#, 2 set of 15 dble leg press @ 165# and 105#, 1 set of 50 standing calf raises.

Ab circuit, 2 cycles: 40 pulse crunches, knees up and bent and legs extended, pushing 8# ball and 25 horizontal crunches. To make the crunches interesting, he'd short drop the medicine ball on my stomach a few times--keeps the muscles contracted.

All of the above in about 35 mins.

Next session is on Tuesday.

Yes, I still ache from Session 1, but not as much.

[Brewman_Jax]

9. End of Session 3

I had all of my gear: bandanna, gloves, and water bottle. I was all set. Today was another upper body day. Walking up to the free weights, he said, "Looks like another legs day."
I replied, "Legs was back on Thursday."
"Just checking. I just wanted to see fear in your eyes!"
"My heart does not know fear."



Today, 4 sets:

Set 1: Bench press, knees bent, 135#, 15 reps; Bent one-arm rows, 55# dumbell, 15 reps; Bent-knee pulse ab crunches, 50 reps.

Set 2: Repeat Bench press; repeat Bent one-arm rows; Seated lower ab crunches, 30 reps.

Set 3: Dumbell bench press, 30#, 15 reps; Lat pull-downs, 105#, 15 reps; Bent-knee pulse ab crunches, 50 reps.

Set 4: Dumbell flys, 15#, 15 reps; Iso-lat pull-downs, 80#, 15 reps; Bicycle crunches, not alternating, 50 reps.

That was the 30 minutes. Then I did 2 sets of 15 back extensions. I feel even better than last time. It took about an hour for my chest to feel normal, not pumped.

I'm tired and drinking green tea.

Back for more on Thursday. I can do it!

[4_Legs_Good]

10. Amazing what he can get you to do in 30 minutes!!!

I barely get that done in 60.

Great work, and I was :rofl: on the legs story!

david

[Brewman_Jax]

11. The next day

I'm not sore and in pain. I feel good. I did a workout double on Monday, step aerobics at lunch and 3 mile run after work.

I'm almost ready for my close-up! :D

Legs and abs today.

[Brewman_Jax]

12. End of Session 4

Today was shoulders. Here are the circuits:



Circuit 1: Seated dumbell shoulder press, 30#, 15 reps; Standing lateral shoulder raise, 5#, 15 reps; Standing forward shoulder raise, 5#, 15 reps; Bent-knee pulse ab crunches, 50 reps.

Circuit 2: Seated dumbell shoulder press, 35#, 15 reps; Standing lateral shoulder raise, 7.5#, 15 reps; Standing forward shoulder raise, 18# bar, 15 reps; Seated horizonal crunch extensions, 25 reps.

Circuit 3: Seated dumbell iso-shoulder press machine, 25#, 15 reps; Standing lateral shoulder raise, 7.5#, 15 reps; Standing forward dumbell shoulder raise, 7.5#, 15 reps; Bicycle crunches, not-alterating, 25 reps.

Circuit 4: Seated dumbell iso-shoulder press machine, 25#, 15 reps; Standing rows, 35#, 15 reps; Standing lateral shoulder raise, 7.5#, 15 reps; Standing forward dumbell shoulder raise, 7.5#, 15 reps; Ab wheel, 25 reps; Bent-knee pulse ab crunches, 50 reps.

Then 3 sets of 15 back extensions.

I don't know how how I'll feel in the morning, or the rest of the day.

edit for clarity

[Brewman_Jax]

13. End of Session 5

After a rousing game of beachball dodgeball (chronicled in the Lounge), I had my leg and ab circuit today.

Circuit 1: Legs up pulse crunches, 50 reps; Seated single leg press, 15 reps, 75#; Seated double leg press, 15 reps, 215#; Standing calf raises, 50 reps.

Circuit 2: Knees bent pulse crunches holding 8# ball, 25 reps; Seated single leg press, 15 reps, 75#; Seated calf raises, 20 reps; 180#; Standing single calf raises, 25 reps.

Circuit 3: Ab twists with 8# ball, 30 reps; Seated single leg extensions, 15 reps, 75#; Seated double leg extenstions, 10 reps, 180#; Single leg curls, 15 reps, 40#; Dble leg curls; 15 reps, 80#.

Circuit 4: Ab twists with 8# ball, 50 reps; Seated leg extensions, 10 reps, 150#; Seated single leg extensions, 10 reps, 75#, then 3 negatives (5 count release); Leg curls, 15 reps, 70#; Single leg curls, 10 reps, 35#, then 3 negatives (5 count release).

Didn't feel finishing my lunch, that I packed. I'll work on it later.

[Longhorn]

14. You're doing so great!

I'm looking forward to a progress report on how all of this is making you feel! :hi:

[vikegirl]

15. My goodness....

I'm exhausted just reading this thread!

Are you happy with the results so far, or is it too early to tell?

[Brewman_Jax]

17. Since you asked

my test trousers (size 34) are starting to fit again. A little tight in the waist, but getting roomy in the seat.

[Brewman_Jax]

16. Forgot to add

Combo oblique ab crunches, 25 reps/side. Those are where you lie on side and try to touch your elbow to your knee. Pretty darn hard!

[Brewman_Jax]

18. Today's session

was a Double Workout-Extended. Double, because that's 2 separate workouts in the same day; Extended, because the workouts are done one right after the other. This is a rare occurance.

Session 6-Arms

Circuit 1: Slant body pull-ups, 15 reps; Tricep dips on the bench, 15 reps; Legs-up pulse ab crunches, 50 reps.

Circuit 2: Slant body pull-ups, 15 reps; Tricep dips on the bench, 15 reps; Seated ab crunches, 40 reps.

Circuit 3: Preacher curls /w curl bar, 45#, 15 reps; Hands-close bench press, 45#, 15 reps; Bent-knee pulse ab crunches, 50 reps.

Circuit 4: Preacher curls /w curl bar, 45#, 15 reps + 3 negative curls; Triceps extensions on bench (aka Skullcrackers), 45#, 15 reps; Hands-close bench press, 45#, 15 reps; Bent-knee ab crunches, 50 reps.

Circuit 5: 3-way standing bicep curls, 45#, 5 lower range, 5 upper range, 5 full range; Standing tricep extensions /w rope grip, 60#, 15 reps; Hands-close bench press, 45#, 15 reps.

Circuit 6: 3-way standing bicep curls, 45#, 5 lower range, 5 upper range, 5 full range; Standing tricep extensions /w rope grip, 40#, 15 reps.

Abs: Raised legs ab twists /w 6# ball, 50 reps; Pulse ab crunches holding 6# ball, 50 reps; Side oblique combo crunches, 50 reps.

Actually that's about 40 mins, he was late and his next appointment was late, so I got it.

Then 35 mins of Step Aerobics (missed the first 10mins).

Got lunch, and I'm beat.

I'm sleeping in tomorrow.

[Brewman_Jax]

19. End of Session 7

Today was legs.


Circuit 1 and 2: 15 single-leg extensions, 75#; 15 single-leg press, 105#; 50 seated calf raises, 105#; 50 standing calf raises.

Circuit 3: 15 dble-leg extensions, 180#; 15 dble-leg press, 215#; 50 standing calf raises; Horse stance 2x 60 seconds.

Circuit 4: 15 dble-leg extensions, 135# with 5 negatives; 25 dble-leg press, 175#; 70 standing calf raises.

Abs superset: 35 woodchop twists /w 10# ball; 50 knees bent pulse ab crunches /w 6# ball; legs straight isometric hold up and down (legs horizontal-hold, up 30 degrees-hold, up to 45-hold, up to 60-hold, repeat going down, criss-cross legs 3 times at horizontal); 30 ab crunches, last 5 bouncing the 6# ball on my stomach.



some light banter...

Me: "Arrgh! Is this the part where I say, 'I hate you, man!'"

Trainer: "Gotta get you sweating! The check bounced. Gotta get stuff my girl."

Me: "Arrgh! I'm sorry it bounced only once!"

[Brewman_Jax]

20. End of Personal Trainer Sessions

Today was chest and back. Abs first...

50 knees up and bent abs crunches /w 8# ball; legs extended isometric holds; 35 horizontal crunch-extensions; 50 legs up crunches.

Circuits 1 & 2: 15 alternating seated isolated incline bench, 40#; 15 lat pulldowns, 90#.

Circuits 3 & 4: 15 bench press, 95# and 115#; 15 seated isolated lat pulls, 80#.

Circuits 5 & 6: 15 dumbell flyes, 25#; 15 reverse dumbell flyes, 25#

We checked the electronic scale. My fat percentage went from 25% to 15%. I can wear my size 34 pants again. :woohoo:

I'm gonna take a break from the trainer. I'll do it again in 2-3 months. I had a great time!

[4_Legs_Good]

21. CONGRATULATIONS!!!!

Wow! That's amazing progress. Some super tough workouts, though. I'm so impressed!

Great work!!!

david

[Brewman_Jax]

25. Checking my calendar

I was working out 6-7 days a week. Added another inch to my upper arms.

[vikegirl]

22. WOW!!!

25% to 15%...AMAZING! Good show, mate!

[Brewman_Jax]

24. Thanks!

but I wonder about the scale's settings, if he loaded all of the information just like the last time. That's a big drop over a month. Even if the settings aren't the same, the pants don't lie.

[Longhorn]

23. FANTASTIC!

That really is amazing in such a short time, though lots of work there! Congratulations!