Personal Training 2.0 – The One with the Beard

My gym was offering a free hour session with the Personal Trainer, Beard Guy. So of course I decided to take him up on that. I had a chat with him last week and we discussed diet, slow burning carbs vs fast burning carbs, as well as my main goals (weight loss, stamina, strength). I always feel really akward talking to someone I dont know about stuff like this, especially on a one to one basis sat in an office. Akward. I was worried that I wasn’t coming across very well or expressing myself. Ohwell. He seemed to have enough to go on for our active session though so maybe it was ok…

Last night we did the active part of the session, and boy do I feel an ache this morning. A good kind of ache though, not too much, but enough to feel like I worked hard. We went through some weight lifting – BG explaining what would be better for goal 1 (weight loss) as opposed to going heavy, building strength and subsequently putting weight on. Less weight +more reps = fat burn and strength building.

We went through some supersets, which I haven’t really done before. Those were interesting…a bit difficult, but good.

Interval training on the cardio machines was discussed, it is more effective than long, slow training and keeps your body burning energy for 24h afterwards when at rest. Always a bonus, amiright?

My form during the movements was good, no major problems there. Yay me. And Scott for teaching me correctly…

Here’s the plan:
P.S. this plan was developed specifically for me and my abilities, please consult a PT if you want to do something similar.

Warm up:
Treadmill on 1% incline
5 mins, increase speed each min, last min should be a jog

Kinetic stretches – movements that stretch while moving.
Swing arms across body
Roll neck around
Circle hips
Knees up and across
Kick legs back
Etc

Weights:
Squats with barbell:
Warm up with bar first – 12 reps, fast
5-10kg – 6 x 12 reps – fast
This is optional, take out to stay within an hour workout

Deadlifts:
5kg – 6 x 15 reps – fast

Squat to shoulder press:
5kg (dbells-2.5 per side) – 45 second intervals

Calisthenics:
Spiderman crunch / mountain climbers:
Alternate between the two – fast

Supersets:
Chest press 21kg / Bicep curl 16.5kg
3 x 10 / 10 reps

Ab crunch machine 20kg / under and over 4kg (medicine ball or dumbell)
5 x 15 / 15 reps

Cardio:
Intervals:
Treadmill or cross trainer
20 mins if possible, 10 mins minimum

Warm down:
Treadmill on 10% incline, 5.0 speed
5 mins
Bring incline and speed down each minute

Static stretches

VoilĂ ! My plan. BG said it’s more of an advanced plan as I wasn’t afraid to try things and do the weights, so no need to start with the bar and build confidence. Which is good. I think having a PT would definitley benefit me, BG kept me focused and I worked harder because someone was there to push me. This month I’m mapping out my finances for next year, I’m hoping I can squeeze in some PT sessions…

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Mini workout

I did an at home version of my workout that was scheduled for today. Here’s what I did:

Deadlift
1 x 8 5kg
1 x 8 10kg
1 x 8 15kg

Barbell row
2 x 8 15kg

Bicep curl
1 x 10 5kg each arm

Not as inyense as a gym workout woukd have been, but I’m still smarting fron the pulled muscles on Monday!

Bro’, Do You Even Lift?

I’ve never done weightlifting before. Ever. After hearing miss Pips go on about it (I kid, I love hearing about it really) I have been thinking about giving it a go for a while. Problem is, I have no idea what I’m doing, or how to start. Enter Mr Scott. I practically bugged him until he said yes to helping me out on this. Luckilly it didnt take much bugging at all… so we joined forces and headed to the gym.

Leg Day
Those dreaded words. Unfortunately for me, Scott remembered that I have quite strong legs. From our school days. There was a lot of walking up hills to get home. So he was quite happily pushing me further than perhaps others would have…

We started with warming up on the cross trainer, then moved over to the bench press. I’m aware this isn’t legs, Scott was showing me how to do it properly. So we did:

Bench press: bar only 1 x 5
10kg 3 x 5

Deadlifts were next. I’ve heard a lot about these from Pip, and have been wondering about doing them ever since. Scott taght me the movement with proper form, then we jumped in at 10 kg on the bar. This was okay, heavy but I could do it. Then we moved to 20kg. Really heavy. Kind of felt like my arms were going to dislocate…
This is what I did:

Deadlifts: bar only 1 x 5
10kg 1 x 5
20kg 2 x 5

This was followed by squats. You put the bar across the top of your back, and squat really low. Did I mention the bar on its own is quite heavy? We ran through correct form and hand placement, did a set, then added plates. Working from 20 kg up to 80kg. Scott lied and said the 80 was just for him, then made me do it. Without a pad because I need to ‘man up’. Yupp thats going to bruise across my back…
This is what we did:

Squats: bar only 1 x 5
20kg 2 x 5
40kg 1 x 5
80kg 1 x 3

Moving onto leg press, we were both well aware that this would be my forte. We warmed up, then added weight.
This is what we did:

Leg press: no weight 1 x 5
40kg 1 x 8
80kg 1 x 5
120kg 1 x 5
160kg 1 x 5
I felt like a boss after doing that. It was akin to pressing my own and another persons body weight. So chuffed.

The next horrible, gruelling task was leg extensions. Scott was adamant that they would make me cry, and that he would rival the pain I was in after Ben Nevis. Well, he wasnt far off. The set is to go from tge highest weight possible, to the lightest, doing as many as possible until you literally can’t do any more at each weight. 7kgs never felt so heavy in my life. These were brutal. My legs were burning with effort, and I really thought I might cry. I didn’t, but it was close.

Leg extension:
Start at highest weight possible, go until failure
Work way up to lighest weight, working until failure at each level.
After the last set, hold the leg extension out for as long as possible

I thought that was the end. Unfortunately it wasn’t. We did the same thing on the leg press resistance machine. Not going to lie, my legs were not fit for movement afterwards.

Leg press resistance:
Start at highest weight possible, go until failure
Work way up to lighest weight, working until failure at each level. (In this one we skipped one level each time, so worked up to lightest weight by going to every other weight)
After the last set, hold the leg press out for as long as possible.

We were finally done, and had to navigate the stairs down to the exit. That in itself felt like a workout! Scott really pushed me in this session, and I found I could do more than my brain was telling me I could. I felt the ache in my legs all weekend, despite copious amounts of deep heat and protein!