Blog Update: December 26, 2010:
Sorry for the delay in entries for the past month or so!!! Even though I have not been very consistent posting entries on the blog, I have been working out regularly. I’ve fallen into more of a maintenance workout routine but would still like to lose 5-10 more pounds. What I’m really focused on now are two things: 1- maintaining and keeping the weigh off and 2- lowering my body fat percentage. I thought it would be good to give an update of each of areas I’ve been focused on at the club over the last month or so.
TRX:
For the past four weeks I’ve been attending two TRX classes a week, the regular class and the circuit class. These classes take place at the Wellness Center across the parking lot from the main building. One difference in taking TRX classes is that you need to sign up online for the classes. The system is really easy to use and what I really like is that you get sent reminder emails before the class. Each week there have been more and more people taking each class and most continue once they experience TRX. Classes last 45 minutes and go by quickly. One of the things I like best is that you get a whole body workout without putting a lot of stress on your joints. I’ve worn my heart rate monitor for each of the classes and according to t I’ve burned 350-450 calories depending on the class. So you definitely can burn some fat!! Both instructors, Amber and Jill, are upbeat, positive, and knowledgeable of TRX. I’ve also heard positive comments about the other instructors who teach.
Regular- This class focuses on all the major muscle groups and your core.
Circuit- This class spends time going through a series of different muscle groups and then you do a several cardio activities to raise your heart rate and then it’s back to the TRX for another series.
Harbor Weight Loss Institute Nutritionist:
Over the past six weeks I was able to meet with Nancy G., the Harbor Weight Loss Nutritionist. Both sessions were informative and encouraging. Nancy was great at addressing all of my questions in a supportive and non-intimidating way. The first appointment I had with her was prior to Thanksgiving. Lots of the advice she gave me was strategies to get through the Holidays without totally blowing my diet. The second session was helpful in evaluating how things had gone and looking at other long range eating/ nutrition strategies. I’m hoping to continue to check in with Nancy every six to eight weeks throughout the winter in order to keep me accountable.
GForce Bootcamp:
Although the instructors for this class continue to rotate, it is still one of my favorites. I enjoy the variety of different activities in a large group with loud pumping music. This class is offered twice per week and is the core of my weekly routine. There is usually 10-20 other members who take part in this class, so you definitely have motivation from the other participants. But like many of the group exercise classes you can still go at your own pace.
Turn Leaf Running Program:
I know that I’ve talked about this program before but I can’t say enough about the positive aspects of it. The Turn Leaf program is based on your VO2 Max testing that is a service HAC offers. At the original time of the testing I had expressed to Sara Johnson, the HAC trainer conducting the test that I wanted to run 2 or 3 times a week. She created two programs for me and since mid-November I’ve been using the three times a week plan. I’m in the last three weeks of the a 12 week plan and during the last week I’ll get re-tested.
Well, hopefully this gets you a little up-to-date on what I’ve been up to. I’m waiting a few more weeks until I post my before and after pictures, but I promise, they’re coming! In my next entry I’ll hope to tell you a bit about my first several experiences taking some of the spinning classes that are offered through HAC and my goals for 2011.
Sunday, December 26, 2010
Sunday, November 7, 2010
Weeks 19-21
Week 19: October 18, 2010 Week 20: October 25, 2010
Wanted to give an update on my physical fitness progress over the last two weeks. I’m now within ten pounds of my weight loss goal!!! It’s hard to believe how quickly the time has gone by. It still seems like yesterday when I was going through my first weigh in and workout with Jesse in early June. Although my goal is in sight I’m still constantly thinking about how easy it is to fall back into the previous traps of not working out regularly and eating whatever I wanted, whenever I wanted. Isn’t there an old saying about the beginning and end of a long journey being the hardest part??
Here’s what I’ve been up to for the past two weeks:
I was able to make it all the way through Jesse’s morning workout with only missing one of the 20 days! (I would have been perfect except for that darn alarm clock on the second to last day!!!). I know I’ve said this before but if you are looking for a way to jump-start your fitness doing this morning boot camp was a great experience. Although I missed the individual personal training sessions I would do the boot camp again. One benefit was that it allowed you to meet a diverse group of people who shared the same goal of working hard and getting in shape.
A second activity at the club that I was able to focus on over the course of the last two weeks was the Wednesday and Friday G-Force Boot Camp. This class rocks!!! It’s fun, challenging, and a kick butt workout. Jesse and Amber have co-led it over the two weeks that I have been attending. It’s running, jumping, strength training, etc. all rolled up into one intense hour.
Week 21 A: November 1, 2010
During week my previous week I had the opportunity to meeting with Sara Johnson to discuss my fitness plan for the rest of the 2010 (Can you believe that we’re only two months away from 2011??). With the end of the morning boot camp approaching it was a good time to meet and discuss how I would reach my weight loss goal and then continue to maintain my ideal weight.
Sara suggested that I add some variety to my training program by continuing the G-Force Boot camp throughout the week and weight lifting routine with Jesse but to add some other variety activities.
Here is my new schedule starting 11/1/10:
Mondays: Training with Jesse Tuesdays: TRX class and 30 minute run
Wednesdays: G-Force Thursdays: Body Flow in the am & run in the PM
Fridays: G-Force Saturdays: TRX & Run Sundays: Rest!!!
I already had the opportunity to take the TRX Intro Class and the TRX Basic Class on 10/30. I’ll tell you more about the class and they new online sign up system in my next post.
Week 21 B: November 1, 2010
Well, based on several factors out of my control I did not have the opportunity to follow my exact schedule for the first week of November. The next six weeks are going to be challenging as things start to pick up at work and at home as the holiday season approaches. I did want to talk a little about my first several sessions doing TRX though.
First off, I have to say that the new online registration for classes is a great system. If you are using it for the first time you’ll have to create a username and password but then after that step is complete you simply long in. It’s really easy to select the class you want to attend. You simply click the button and you’re done! What I like best about the system is that it will send you a confirmation of your registration to the class and then another email the day before to remind you. You also have the option of registering for just one class or you can make it reoccurring for a specific number of times.
My first experience with TRX was the intro class. I’m glad I attended this prior to taking a regular class. Although it was only for a short period of time it gave you confidence to adjust the straps and move into different positions without being confused. The instructor I worked with was patient and did a great job explaining what to be prepared for.
After the TRX intro I stayed for the regular TRX class. There were roughly 8-10 people taking part in the session. What I enjoyed about the class was although it was my first class there is enough flexibility so that if you get behind you can go at a slower pace. The class included all the different body parts in a sequential way. At the end of the workout I didn’t feel like I had done a major workout but several hours later and then next day my body was sore. I think that’s one of the best benefits I’ve noticed so far. Although I’m still getting a great workout in, it’s not putting as much stress on my body as a higher impact workout would.
I’ll keep you posted with more specifics as I go through more of the classes and how well I'm keeping up with my schedule!
Wanted to give an update on my physical fitness progress over the last two weeks. I’m now within ten pounds of my weight loss goal!!! It’s hard to believe how quickly the time has gone by. It still seems like yesterday when I was going through my first weigh in and workout with Jesse in early June. Although my goal is in sight I’m still constantly thinking about how easy it is to fall back into the previous traps of not working out regularly and eating whatever I wanted, whenever I wanted. Isn’t there an old saying about the beginning and end of a long journey being the hardest part??
Here’s what I’ve been up to for the past two weeks:
I was able to make it all the way through Jesse’s morning workout with only missing one of the 20 days! (I would have been perfect except for that darn alarm clock on the second to last day!!!). I know I’ve said this before but if you are looking for a way to jump-start your fitness doing this morning boot camp was a great experience. Although I missed the individual personal training sessions I would do the boot camp again. One benefit was that it allowed you to meet a diverse group of people who shared the same goal of working hard and getting in shape.
A second activity at the club that I was able to focus on over the course of the last two weeks was the Wednesday and Friday G-Force Boot Camp. This class rocks!!! It’s fun, challenging, and a kick butt workout. Jesse and Amber have co-led it over the two weeks that I have been attending. It’s running, jumping, strength training, etc. all rolled up into one intense hour.
Week 21 A: November 1, 2010
During week my previous week I had the opportunity to meeting with Sara Johnson to discuss my fitness plan for the rest of the 2010 (Can you believe that we’re only two months away from 2011??). With the end of the morning boot camp approaching it was a good time to meet and discuss how I would reach my weight loss goal and then continue to maintain my ideal weight.
Sara suggested that I add some variety to my training program by continuing the G-Force Boot camp throughout the week and weight lifting routine with Jesse but to add some other variety activities.
Here is my new schedule starting 11/1/10:
Mondays: Training with Jesse Tuesdays: TRX class and 30 minute run
Wednesdays: G-Force Thursdays: Body Flow in the am & run in the PM
Fridays: G-Force Saturdays: TRX & Run Sundays: Rest!!!
I already had the opportunity to take the TRX Intro Class and the TRX Basic Class on 10/30. I’ll tell you more about the class and they new online sign up system in my next post.
Week 21 B: November 1, 2010
Well, based on several factors out of my control I did not have the opportunity to follow my exact schedule for the first week of November. The next six weeks are going to be challenging as things start to pick up at work and at home as the holiday season approaches. I did want to talk a little about my first several sessions doing TRX though.
First off, I have to say that the new online registration for classes is a great system. If you are using it for the first time you’ll have to create a username and password but then after that step is complete you simply long in. It’s really easy to select the class you want to attend. You simply click the button and you’re done! What I like best about the system is that it will send you a confirmation of your registration to the class and then another email the day before to remind you. You also have the option of registering for just one class or you can make it reoccurring for a specific number of times.
My first experience with TRX was the intro class. I’m glad I attended this prior to taking a regular class. Although it was only for a short period of time it gave you confidence to adjust the straps and move into different positions without being confused. The instructor I worked with was patient and did a great job explaining what to be prepared for.
After the TRX intro I stayed for the regular TRX class. There were roughly 8-10 people taking part in the session. What I enjoyed about the class was although it was my first class there is enough flexibility so that if you get behind you can go at a slower pace. The class included all the different body parts in a sequential way. At the end of the workout I didn’t feel like I had done a major workout but several hours later and then next day my body was sore. I think that’s one of the best benefits I’ve noticed so far. Although I’m still getting a great workout in, it’s not putting as much stress on my body as a higher impact workout would.
I’ll keep you posted with more specifics as I go through more of the classes and how well I'm keeping up with my schedule!
Tuesday, October 19, 2010
Week 17 and 18
Week 17: October 4, 2010 and Week 18: October 11, 2010
It’s been a couple of weeks since I last posted but I’ve been up to lots at HAC. The biggest change is for the last two weeks I’ve been participating in Jesse’s morning boot camp. This was a piolot test for class and so far I would give it a “thumb’s up.” The class consists of roughly 15 people and meets Monday through Friday at 5:30-6:15 am. (yes, that early!!!) It was initially tough waking up that early but I have really gotten used to it. I was initially planning on keeping my individual appointment with Jesse on Saturday but after the first week I realized that my body needed a break.
The class consists of roughly 10-15 minutes of dynamic stretching and warm-up followed by 30 minutes of different individual and team challenges. It has been fun to get to know some of the other participants throughout the process. If you are someone who is looking for a new way to motivate yourself this would be a great class to take.
I have been also attending Jesse’s G-Force boot camp on Fridays. I consider this my “two-a-day.” Just like high school football way back then. This is a great class to really push you at the end of the week.
I’m currently about 15 pounds from my goal weight! I’ve come a long way but I don’t want to stop until I’ve reached my goal. My plan for the next two week is to finish out the morning boot camp, continue the G-Force boot camp, and run twice a week using the plan that was developed for me based on my VO2 Max testing. I am also meeting with the Harbor Weight Loss Nutritionist next week at a local grocery store to get healthy shopping tips.
I’ll tell you more next week!
It’s been a couple of weeks since I last posted but I’ve been up to lots at HAC. The biggest change is for the last two weeks I’ve been participating in Jesse’s morning boot camp. This was a piolot test for class and so far I would give it a “thumb’s up.” The class consists of roughly 15 people and meets Monday through Friday at 5:30-6:15 am. (yes, that early!!!) It was initially tough waking up that early but I have really gotten used to it. I was initially planning on keeping my individual appointment with Jesse on Saturday but after the first week I realized that my body needed a break.
The class consists of roughly 10-15 minutes of dynamic stretching and warm-up followed by 30 minutes of different individual and team challenges. It has been fun to get to know some of the other participants throughout the process. If you are someone who is looking for a new way to motivate yourself this would be a great class to take.
I have been also attending Jesse’s G-Force boot camp on Fridays. I consider this my “two-a-day.” Just like high school football way back then. This is a great class to really push you at the end of the week.
I’m currently about 15 pounds from my goal weight! I’ve come a long way but I don’t want to stop until I’ve reached my goal. My plan for the next two week is to finish out the morning boot camp, continue the G-Force boot camp, and run twice a week using the plan that was developed for me based on my VO2 Max testing. I am also meeting with the Harbor Weight Loss Nutritionist next week at a local grocery store to get healthy shopping tips.
I’ll tell you more next week!
Saturday, October 2, 2010
Week 15 & 16
Week 15: September 20, 2010
This week is going to be a light week for me. I’m planning only working out with Jesse on Thursday. This allows me to focus on getting my two weekly runs in on my VO2 Max Running plan. I’m also planning on participating in two other services that Harbor Athletic club offers. One is to have a session with the Harbor Weight loss institute’s nutritionist.
Week 16: September 27, 2010
I’m excited to get back to my regular routine. It feel good to take a week off but with 20 pounds standing between me and my goal weight I felt a bit guilty about not doing much last week.
Another big upcoming event that I’m looking forward to is the switch to Jesse’s morning boot camp sessions. Starting next Monday, October 5th I’ll be switching my routine to 5:30-6:15 am for the next four weeks to participate in the boot camp challenge. I’m really excited about this opportunity to work out every day of the week. I’m still planning on keeping my individual appointments with Jesse on Saturday mornings and possibly doing the 5:15-6:15 PM boot camp.
Tuesday: Legs
-Leg Presses- 2 different motions; one with calf raises and the other just
straight calf raises. 5 sets of 12 reps.
-Hamstring Machine- 5 sets of 12 reps
-Quad Machine (upstairs) 5 sets of 12 reps
-Bosu ball flipped upside down squats, while throwing a swiss ball against
the wall. 3 sets of 1 minute each.
Thursday: Arms
-dumbbell curls (palms out/hammers) 5 sets of 20 reps each
-lunging dumbbell kick backs (alternating arms) 5 sets of 10 reps
-straight bar curls
-straight bar skull crushers- 5 sets of 10 reps
Friday: Boot Camp
This was my second time at the group exercise boot camp. One of the benefits I love about Harbor is that you don’t have to pay anything for these classes, they are included in your membership! This class will definitely kick you butt. It’s a whole bodywork out that ends with a team competition. I’d highly recommend it.
Saturday: Shoulders
-straight bar sitting shoulder press- 5 sets of 12
-side raises / front raises- 5 sets of 12
-final set 6 reps (hold for 30 seconds)
-dumbbell shrugs- 5 sets of 12 (15, 40, 50, 60, 85)
This week is going to be a light week for me. I’m planning only working out with Jesse on Thursday. This allows me to focus on getting my two weekly runs in on my VO2 Max Running plan. I’m also planning on participating in two other services that Harbor Athletic club offers. One is to have a session with the Harbor Weight loss institute’s nutritionist.
Week 16: September 27, 2010
I’m excited to get back to my regular routine. It feel good to take a week off but with 20 pounds standing between me and my goal weight I felt a bit guilty about not doing much last week.
Another big upcoming event that I’m looking forward to is the switch to Jesse’s morning boot camp sessions. Starting next Monday, October 5th I’ll be switching my routine to 5:30-6:15 am for the next four weeks to participate in the boot camp challenge. I’m really excited about this opportunity to work out every day of the week. I’m still planning on keeping my individual appointments with Jesse on Saturday mornings and possibly doing the 5:15-6:15 PM boot camp.
Tuesday: Legs
-Leg Presses- 2 different motions; one with calf raises and the other just
straight calf raises. 5 sets of 12 reps.
-Hamstring Machine- 5 sets of 12 reps
-Quad Machine (upstairs) 5 sets of 12 reps
-Bosu ball flipped upside down squats, while throwing a swiss ball against
the wall. 3 sets of 1 minute each.
Thursday: Arms
-dumbbell curls (palms out/hammers) 5 sets of 20 reps each
-lunging dumbbell kick backs (alternating arms) 5 sets of 10 reps
-straight bar curls
-straight bar skull crushers- 5 sets of 10 reps
Friday: Boot Camp
This was my second time at the group exercise boot camp. One of the benefits I love about Harbor is that you don’t have to pay anything for these classes, they are included in your membership! This class will definitely kick you butt. It’s a whole bodywork out that ends with a team competition. I’d highly recommend it.
Saturday: Shoulders
-straight bar sitting shoulder press- 5 sets of 12
-side raises / front raises- 5 sets of 12
-final set 6 reps (hold for 30 seconds)
-dumbbell shrugs- 5 sets of 12 (15, 40, 50, 60, 85)
Wednesday, September 22, 2010
Week 14
Week 14: September 14, 2010
Over the weekend I came down with a combination of allergies, sinus infection, and a bit of a cold. This caused me to have a slow start of the week. Jesse does not work with client’s when they are sick due to the fact that germs can spread quickly to him and other client’s. A second reason is that a person whose body is battling a virus or sickness is not at full strength. With this being said I had to cancel my regularly scheduled Tuesday workout. Luckily, with several days of rest I was able to attend my workouts on Thursday and Saturday. I was also able to finally attend Fridays G-Force X boot Camp! Even with the slow start to the week I finished strong!
Thursday:
Chest:
-Flat Dumbbell Press- 10 reps ( 15, 25, 45, 55, 65,70-6 reps)
-Incline Dumbbell Flyes- 10 reps (5, 15, 25, 30, 35)
Challenge Events:
*I got late start to my workout but Jesse had me complete a number of different challenges with his next client. Loser of each completion had to do 20 push-ups These included:
-Bosu Ball/ Medicine Ball Knock-offs
-Push Ups- holds and number
-Pull Ups
-Weight Sled pulls- push-up position; one arm pull at a time.
-Planks
-Teeter-Totter Punching Sit-ups
-Swiss ball plank, jump-ups and catches
Friday:
G-Force X boot camp- All I can say is that this class kicks butt and it kicked my butt!! It was very challenging and intense. The class is co-led by Jesse and Tina, another Harbor Personal Trainer. The participants all took things very seriously but seemed to be having lots of fun. I’m definitely going to make this part of my weekly routine.
Saturday:
Legs:
After just completing my first boot camp with focuses a lot on different leg strengthening activities Jesse took it easy on my workout.
Stool Dumbbell Squats- sitting on one of the stools I started by resting dumbbells on my shoulders; I stood up and then sat down. (8, 15, 20, 25, 30)
Dumbbell Squats- standing with dumbbells at my side I squatted and then came up (8, 15, 20, 25, 30)
Treadmill Intervals- Jesse walked me upstairs to one of the new treadmills and I completed three 1 minute intervals of walking (nearly running) at a steep incline while holding 8 pound dumbbells. In between the treadmill work I had to ball on a swiss ball, do a crunch, catch another swiss ball Jesse bounced to me, do a crunch and bounce it back to him.
Over the weekend I came down with a combination of allergies, sinus infection, and a bit of a cold. This caused me to have a slow start of the week. Jesse does not work with client’s when they are sick due to the fact that germs can spread quickly to him and other client’s. A second reason is that a person whose body is battling a virus or sickness is not at full strength. With this being said I had to cancel my regularly scheduled Tuesday workout. Luckily, with several days of rest I was able to attend my workouts on Thursday and Saturday. I was also able to finally attend Fridays G-Force X boot Camp! Even with the slow start to the week I finished strong!
Thursday:
Chest:
-Flat Dumbbell Press- 10 reps ( 15, 25, 45, 55, 65,70-6 reps)
-Incline Dumbbell Flyes- 10 reps (5, 15, 25, 30, 35)
Challenge Events:
*I got late start to my workout but Jesse had me complete a number of different challenges with his next client. Loser of each completion had to do 20 push-ups These included:
-Bosu Ball/ Medicine Ball Knock-offs
-Push Ups- holds and number
-Pull Ups
-Weight Sled pulls- push-up position; one arm pull at a time.
-Planks
-Teeter-Totter Punching Sit-ups
-Swiss ball plank, jump-ups and catches
Friday:
G-Force X boot camp- All I can say is that this class kicks butt and it kicked my butt!! It was very challenging and intense. The class is co-led by Jesse and Tina, another Harbor Personal Trainer. The participants all took things very seriously but seemed to be having lots of fun. I’m definitely going to make this part of my weekly routine.
Saturday:
Legs:
After just completing my first boot camp with focuses a lot on different leg strengthening activities Jesse took it easy on my workout.
Stool Dumbbell Squats- sitting on one of the stools I started by resting dumbbells on my shoulders; I stood up and then sat down. (8, 15, 20, 25, 30)
Dumbbell Squats- standing with dumbbells at my side I squatted and then came up (8, 15, 20, 25, 30)
Treadmill Intervals- Jesse walked me upstairs to one of the new treadmills and I completed three 1 minute intervals of walking (nearly running) at a steep incline while holding 8 pound dumbbells. In between the treadmill work I had to ball on a swiss ball, do a crunch, catch another swiss ball Jesse bounced to me, do a crunch and bounce it back to him.
Monday, September 13, 2010
Week 13
Week 13: September 6, 2010
With the Labor Day holiday and work commitments I was only able to workout with Jesse two times this week. I was able to start the running plan that was developed for me through the VO2 Max training session I did earlier in August.
Tuesday: Running
Although my work schedule did not allow me to workout with Jesse today I was able to go to the club and start my running plan. This running plan was based out of the VO2 Max testing that I did with personal trainer, Sara Johnson, several weeks ago. This testing developed a plan for running efficiently, burning fat, and gaining speed. Basis on my routine of working out with Jesse, Sara set the plan based on running twice per week.
My first running workout consisted of a 10 minute warm-up and then a base builder workout for 15 minutes. These 15 minutes were spent running at two different levels. The first level was for two minutes with my heart rate between 144-155, I then had to transition to a heart rate of 156-163 for 1 minute. I did 5 intervals before ended. The workout concluded with a 10 minute cool down.
You definitely need a heart rate monitor to do this sort of training. I was excited to find out that I just had to use my heart rate monitor strap and it communicated with the treadmill! Also, I used one of the new treadmills and it was sweet, smooth ride!
Thursday:
Arms-
-Dumbbell Curls (10 hammer, 10 palms-up) 5, 12, 20, 25, 30
-Straight Bar Curls- 10 reps; 30, 40, 50, 60
-Planking Tricep Kickbacks-10 reps; 5, 8, 15, 20- In a plank position
One arm at a time I had to lift up and kick back, alternating arms.
-Tricep push-ups/jump-ups and combo punch- 2 sets of 10 each.
For this exercise I had to complete a tricep push-up, then jump-up
And complete a combination punch on the bag twice.
Saturday:
Shoulders (light)-
-military press- 12 reps- 5, 15, 20, 25, 35,
-side raises-12 reps- 5, 8, 15, 15, 15
-front raises-12 reps- 5, 8, 15, 15, 15
-rear delts on bench-12 reps- 5, 8, 15, 15, 15, 20
-shrugs- 12 reps- 15, 25, 35, 45, 60
-straight bar forearms extensions
(3 positions: palms up, palms down, palms down full extension)
7 reps in each position- 20, 30, 30, 40(just palms up)
** After my workout I also had an opportunity to compete against another client of Jesse in several different competitions. The loser had to do 10 push-ups. These different competitions included: longest plank, most number of push-ups(holding up and down), dead lift medicine ball free throws, dead-lift moving of pad up and down the gym floor, 3 point shooting & high knees,
swiss ball “dodgeball”
With the Labor Day holiday and work commitments I was only able to workout with Jesse two times this week. I was able to start the running plan that was developed for me through the VO2 Max training session I did earlier in August.
Tuesday: Running
Although my work schedule did not allow me to workout with Jesse today I was able to go to the club and start my running plan. This running plan was based out of the VO2 Max testing that I did with personal trainer, Sara Johnson, several weeks ago. This testing developed a plan for running efficiently, burning fat, and gaining speed. Basis on my routine of working out with Jesse, Sara set the plan based on running twice per week.
My first running workout consisted of a 10 minute warm-up and then a base builder workout for 15 minutes. These 15 minutes were spent running at two different levels. The first level was for two minutes with my heart rate between 144-155, I then had to transition to a heart rate of 156-163 for 1 minute. I did 5 intervals before ended. The workout concluded with a 10 minute cool down.
You definitely need a heart rate monitor to do this sort of training. I was excited to find out that I just had to use my heart rate monitor strap and it communicated with the treadmill! Also, I used one of the new treadmills and it was sweet, smooth ride!
Thursday:
Arms-
-Dumbbell Curls (10 hammer, 10 palms-up) 5, 12, 20, 25, 30
-Straight Bar Curls- 10 reps; 30, 40, 50, 60
-Planking Tricep Kickbacks-10 reps; 5, 8, 15, 20- In a plank position
One arm at a time I had to lift up and kick back, alternating arms.
-Tricep push-ups/jump-ups and combo punch- 2 sets of 10 each.
For this exercise I had to complete a tricep push-up, then jump-up
And complete a combination punch on the bag twice.
Saturday:
Shoulders (light)-
-military press- 12 reps- 5, 15, 20, 25, 35,
-side raises-12 reps- 5, 8, 15, 15, 15
-front raises-12 reps- 5, 8, 15, 15, 15
-rear delts on bench-12 reps- 5, 8, 15, 15, 15, 20
-shrugs- 12 reps- 15, 25, 35, 45, 60
-straight bar forearms extensions
(3 positions: palms up, palms down, palms down full extension)
7 reps in each position- 20, 30, 30, 40(just palms up)
** After my workout I also had an opportunity to compete against another client of Jesse in several different competitions. The loser had to do 10 push-ups. These different competitions included: longest plank, most number of push-ups(holding up and down), dead lift medicine ball free throws, dead-lift moving of pad up and down the gym floor, 3 point shooting & high knees,
swiss ball “dodgeball”
Monday, September 6, 2010
Week 12
Week 12: August 30, 2010
Another test to my fitness routine starts this week. It’s back to the busyness and grind of the school year. Don’t get me wrong I’m excited to get back to school but at the same time I’m nervous my training routine might get lost in the shuffle. I’m confident with the good habits that were developed the previous two and a half months will really be able to keep me consistent.
Tuesday: Shoulders
Sitting in a crouched position by the wall I did the following:
-12 dumbbell military presses, 10 sec. rest, 12 dumbbell side raises,
10 sec. rest, 12 front raises (5, 8, 10, 15)
-Rear Delt side raises on the training bench (5, 8, 10,15)
-Dumbbell Shrugs- 10 reps, (15, 25, 35, 50, 70)
Running Competition with two other club members in the gym. We had 4 basketballs spread out across the court. We had to sprint to the basketball, do five push-ups and shoot. The two losers had to plank for 2 minutes. I was one of the ones who had to plank.
Thursday: Back
Alternating dumbbell rows (15, 25, 35, 45)
Pull-ups- as many as I could do; with assistance of a bosu ball
Deadlifts- short, straight bar 10 reps (20, 30, 40, 50, 60)
Leg lifts with my stomoch on a Bosu ball on the training table. I did two
Reps then I had to jump up and catch a swiss ball. 2 sets of 5 each;
Same as before but this time I had to catch a 15 lb sandbag. 1 set of 5.
Saturday: Chest
Straight Bar Flat Bench- 15 reps warm-up with just the bar, followed by 4 more sets of 10 reps each (75, 95, 115, 135)
Leg lifts on the training table- 3 sets of 20
Decline Dumbbell press- 10 reps (8, 15, 25, 35, 55)
Jesse’s obstacle course- with 5 lb dumbbells I did a push-up and then I had to jump over a bench, sprint across the room, punch a bag twice, run back, jump on a Bosu ball and then to the training table. 2 sets of 5 per set.
Another test to my fitness routine starts this week. It’s back to the busyness and grind of the school year. Don’t get me wrong I’m excited to get back to school but at the same time I’m nervous my training routine might get lost in the shuffle. I’m confident with the good habits that were developed the previous two and a half months will really be able to keep me consistent.
Tuesday: Shoulders
Sitting in a crouched position by the wall I did the following:
-12 dumbbell military presses, 10 sec. rest, 12 dumbbell side raises,
10 sec. rest, 12 front raises (5, 8, 10, 15)
-Rear Delt side raises on the training bench (5, 8, 10,15)
-Dumbbell Shrugs- 10 reps, (15, 25, 35, 50, 70)
Running Competition with two other club members in the gym. We had 4 basketballs spread out across the court. We had to sprint to the basketball, do five push-ups and shoot. The two losers had to plank for 2 minutes. I was one of the ones who had to plank.
Thursday: Back
Alternating dumbbell rows (15, 25, 35, 45)
Pull-ups- as many as I could do; with assistance of a bosu ball
Deadlifts- short, straight bar 10 reps (20, 30, 40, 50, 60)
Leg lifts with my stomoch on a Bosu ball on the training table. I did two
Reps then I had to jump up and catch a swiss ball. 2 sets of 5 each;
Same as before but this time I had to catch a 15 lb sandbag. 1 set of 5.
Saturday: Chest
Straight Bar Flat Bench- 15 reps warm-up with just the bar, followed by 4 more sets of 10 reps each (75, 95, 115, 135)
Leg lifts on the training table- 3 sets of 20
Decline Dumbbell press- 10 reps (8, 15, 25, 35, 55)
Jesse’s obstacle course- with 5 lb dumbbells I did a push-up and then I had to jump over a bench, sprint across the room, punch a bag twice, run back, jump on a Bosu ball and then to the training table. 2 sets of 5 per set.
Monday, August 30, 2010
Week 11
Week 11: August 23,2010
This is the first week of my new routine. I’m going to focus on working out with Jesse on Tuesdays, Thursdays, and Saturday Mornings. I’m also going to try out the boot camp that Jesse co-leads with another trainer on Fridays. I’ll let you know how that works out later this week.
Tuesday: Chest
-Flat dumbbell press- 10 reps (5, 15, 25, 35, 45, 55)
-Conditioning test: planking on a punching bag I had to sprint and jump
up on the training table and then back to the bag. This routine was repeated 5 times. I took a break and did the whole routine 3 more times.
-machine flies (upstairs) 5 sets/10 reps with a 2 second hold/ going up 2 plates each set.
Thursday: Legs
- Leg press (1 warm up set of 20), 5 sets of 10 reps (1 plate,2p,3p,4p,5p)
- Dumbbell dead lift w/ knee lifts after each rep. 5 sets of 10 (5,15, 25,35,45)
- Squatting medicine ball jumps- 3 sets of 5
- Squatting jump onto Bosu ball- 1 set of 5 reps
- Squatting jump w/ medicine ball onto Bosu ball- 1 set 5 reps
Saturday: Arms
-Decline Dumbbell Curls- 20 reps per set (10 palms up/ 10 hammers)
(5, 8, 15, 20, 25, 30)
-Superman Tricep Extensions 10 reps per set (5, 8, 15, 20, 25, 30)
-Treadmill intervals’- 3 intervals on the treadmill with a 1-minute plank in
between. 1st interval: crazy incline jogging for 2 minutes, 2nd interval:
Crazy incline for 1 minute, 3rd interval: crazy incline for 30 seconds
This is the first week of my new routine. I’m going to focus on working out with Jesse on Tuesdays, Thursdays, and Saturday Mornings. I’m also going to try out the boot camp that Jesse co-leads with another trainer on Fridays. I’ll let you know how that works out later this week.
Tuesday: Chest
-Flat dumbbell press- 10 reps (5, 15, 25, 35, 45, 55)
-Conditioning test: planking on a punching bag I had to sprint and jump
up on the training table and then back to the bag. This routine was repeated 5 times. I took a break and did the whole routine 3 more times.
-machine flies (upstairs) 5 sets/10 reps with a 2 second hold/ going up 2 plates each set.
Thursday: Legs
- Leg press (1 warm up set of 20), 5 sets of 10 reps (1 plate,2p,3p,4p,5p)
- Dumbbell dead lift w/ knee lifts after each rep. 5 sets of 10 (5,15, 25,35,45)
- Squatting medicine ball jumps- 3 sets of 5
- Squatting jump onto Bosu ball- 1 set of 5 reps
- Squatting jump w/ medicine ball onto Bosu ball- 1 set 5 reps
Saturday: Arms
-Decline Dumbbell Curls- 20 reps per set (10 palms up/ 10 hammers)
(5, 8, 15, 20, 25, 30)
-Superman Tricep Extensions 10 reps per set (5, 8, 15, 20, 25, 30)
-Treadmill intervals’- 3 intervals on the treadmill with a 1-minute plank in
between. 1st interval: crazy incline jogging for 2 minutes, 2nd interval:
Crazy incline for 1 minute, 3rd interval: crazy incline for 30 seconds
Tuesday, August 24, 2010
Week 10
Week 10: August 16, 2010
I lost some more weight! It’s hard to be patience and just take it one day at a time. I wish it would all just fall off. That’s not the way it goes though. So my mentality is just to keep plugging along. I’m excited to add the new running plan to my weekly routine, although I may have to put it off until next week or the following week because of my hectic work and family schedule.
Monday:
Arms:
-Warm-up with alternating bicep curls; hammer and open palm(10 reps)
8 lb dumbbell.
-Tricep pull-downs w/ a false grip standing on a bosu ball (4 sets)
-alternating hammer and open palm curls. Laying on my stomach on the
fly bench and arms extended (4 sets)
-wood chopper-using medicine ball on a rope/swinging down(10 reps each
side)
-squat/medicine ball hops- with two step aerobic benches spread apart I
had to squat with a medicine ball, bring it over my head and jump. (10 reps down and back)
-Bosu ball hops- I had to jump on one bosu ball then to a platform stool, then to a bosu ball, turning around and doing it again. (15 down and backs)
-squat/medicine ball hops- same above but with a wider distance between the steps.
On Monday I also had the opportunity to meet with Ariel, the lifestyle coach at the Harbor Weight Loss Institute. We talked about my current eating plan but focused primarily on eating habits when I reach my weight loss goal. She was very helpful in explaining strategies I could use to focus on eating for hunger and trusting my body. I got a lot out of my three sessions with her and who suggest anyone who is going through a weight loss program to consider setting up an appointment with Ariel or another lifestyle coach. So much of the focus in on the physical part of getting in shape but the mental part plays a huge factor.
Wednesday:
Shoulders:
Arnold dumbbell shoulder presses 5 sets of 10 reps (8, 15, 25, 40)
Side raises with the same weight
Front raises with the same weight
Dumbbell shoulder shrugs 10 reps (30,40,50,65,80)
Saturday:
Back:
3-minute plank (alternating w/ back foot up for the last minute)
Dumbbell Rows/alternating arms (15, 25, 35, 45, 55)
-Wasn’t doing the proper form for the 1st set so I had to do
a 1 minute plank
Wide Grip Pull downs-5 sets (35, 45,etc.)
Squatting Pull-Backs- 5 sets
Hunting dog pose for 2 minutes/ alternating sides
I lost some more weight! It’s hard to be patience and just take it one day at a time. I wish it would all just fall off. That’s not the way it goes though. So my mentality is just to keep plugging along. I’m excited to add the new running plan to my weekly routine, although I may have to put it off until next week or the following week because of my hectic work and family schedule.
Monday:
Arms:
-Warm-up with alternating bicep curls; hammer and open palm(10 reps)
8 lb dumbbell.
-Tricep pull-downs w/ a false grip standing on a bosu ball (4 sets)
-alternating hammer and open palm curls. Laying on my stomach on the
fly bench and arms extended (4 sets)
-wood chopper-using medicine ball on a rope/swinging down(10 reps each
side)
-squat/medicine ball hops- with two step aerobic benches spread apart I
had to squat with a medicine ball, bring it over my head and jump. (10 reps down and back)
-Bosu ball hops- I had to jump on one bosu ball then to a platform stool, then to a bosu ball, turning around and doing it again. (15 down and backs)
-squat/medicine ball hops- same above but with a wider distance between the steps.
On Monday I also had the opportunity to meet with Ariel, the lifestyle coach at the Harbor Weight Loss Institute. We talked about my current eating plan but focused primarily on eating habits when I reach my weight loss goal. She was very helpful in explaining strategies I could use to focus on eating for hunger and trusting my body. I got a lot out of my three sessions with her and who suggest anyone who is going through a weight loss program to consider setting up an appointment with Ariel or another lifestyle coach. So much of the focus in on the physical part of getting in shape but the mental part plays a huge factor.
Wednesday:
Shoulders:
Arnold dumbbell shoulder presses 5 sets of 10 reps (8, 15, 25, 40)
Side raises with the same weight
Front raises with the same weight
Dumbbell shoulder shrugs 10 reps (30,40,50,65,80)
Saturday:
Back:
3-minute plank (alternating w/ back foot up for the last minute)
Dumbbell Rows/alternating arms (15, 25, 35, 45, 55)
-Wasn’t doing the proper form for the 1st set so I had to do
a 1 minute plank
Wide Grip Pull downs-5 sets (35, 45,etc.)
Squatting Pull-Backs- 5 sets
Hunting dog pose for 2 minutes/ alternating sides
Saturday, August 14, 2010
Week 9
Week 9: August 9,2010
I’m continuing to lose weight! The cool thing is friends, family, and co-workers are starting to notice and make positive comments. Here’s a summary of this weeks activities:
Monday:
Legs- legs press machine- 5 sets (warm-up,1 plate,2 plate,3 plate,4 plate)
Quad Curls- 6 sets (8 reps per set; hold for 2 seconds on final set)
Gym Sprints-6 basketballs on the 3-point line plus a free throw. 5 pushups
For each missed shot.
Thursday:
I had the opportunity to have an active and resting metabolic test this morning. This was conducted by Sara Johnson, a personal trainer and the HAC assistant manager. She was very knowledgeable and made me feel comfortable throughout the whole testing process.
I didn’t really know what this test was going to do but here were the basic questions that the testing answered:
How many calories can I eat without gaining weight?
How hard should I be exercising?
I would highly recommend that anyone interested in losing weight or improving their performance and training should take this test. It was a really cool experience. You get to wear a heart monitor and a mask hooked up to a computer as you run. For the resting portion of the test you get to sit in a room quietly for a short period of time while the machine and computer evaluate you.
Walking out of the session I had a couple specific tools that I could put in place:
1- The resting test showed how well I was burning fat. Sara then walked
me through setting a weight loss goal and then interpreted the test results to show me how many calories I could consume on a daily basis in order to reach my goal.
2-The active test evaluated my heart rate as I was running. The end result was that I walked out with a specific 12 week running plan. One goal I have is to run a 10km road race at the end of October. The plan is structured so I have different workouts each day and they are based on my heart rate. Hopefully, I’ll be able to do the run.
I was also able to leave with a new heart monitor. Harbor has a great selection and the prices are cheaper than other stores in the area. Sara gave me great advice and which one to purchase.
I would highly recommend doing these tests!!!
Saturday:
As the school year approaches and my schedules becomes more hectic I shifted my workout days to Tuesday, Thursday, and Saturday. This will also allow me the opportunity to start attending some of the group exercise classes that Harbor offers on the days I’m not working out with Jesse. The workout out for today was an all out conditioning blitz. A friend of mine made the mistake of walking with me for my warm up on the treadmill prior to my session. Jesse noticed this and asked my friend if he would be willing to stay and work out with us. Jesse then structured the session to consist of different competitions between the two of us. The catch was the loser of each activity had to do 20 push ups. Well, I’ll tell you right now my friend is in much better shape than I. This resulted in 80 push ups completed by yours truly!!
Here’s a break down of what we did:
-Competition 1: planking- whoever came out of the plank first lost.
I lasted nearly 2 and ½ minutes before I stopped. 20 push-ups for me.
-Competition 2: Bosu Ball Knock Offs- Jesse had the two of us start
about 10 feet apart, both standing on Bosu ball. We had to throw the
ball back and forth at one another in an attempt to knock each other off.
Jesse kept score and whoever got to 5 points first lost. We started with
The six pound ball but them moved up to ten and then 16. I lost again
but at least I was able to knock my buddy off again. 20 more push ups for
me.
-Competition 3: Medicine Ball Free Throws- Jesse had us alternate squatting and then lifting a medicine ball in order to make a free throw basket. The first to make ten won. I lost again. These push ups were really starting to get me! 20 more!
-Competition 4: Push Ups!! Jesse directed when to go down and up, sometimes holding at the top and then the bottom. I had a pathetic showing and this in turn led to 20 more push ups.
Overall, it was a killer workout on my chest and arms. It was also fun to do with a friend.
I’m continuing to lose weight! The cool thing is friends, family, and co-workers are starting to notice and make positive comments. Here’s a summary of this weeks activities:
Monday:
Legs- legs press machine- 5 sets (warm-up,1 plate,2 plate,3 plate,4 plate)
Quad Curls- 6 sets (8 reps per set; hold for 2 seconds on final set)
Gym Sprints-6 basketballs on the 3-point line plus a free throw. 5 pushups
For each missed shot.
Thursday:
I had the opportunity to have an active and resting metabolic test this morning. This was conducted by Sara Johnson, a personal trainer and the HAC assistant manager. She was very knowledgeable and made me feel comfortable throughout the whole testing process.
I didn’t really know what this test was going to do but here were the basic questions that the testing answered:
How many calories can I eat without gaining weight?
How hard should I be exercising?
I would highly recommend that anyone interested in losing weight or improving their performance and training should take this test. It was a really cool experience. You get to wear a heart monitor and a mask hooked up to a computer as you run. For the resting portion of the test you get to sit in a room quietly for a short period of time while the machine and computer evaluate you.
Walking out of the session I had a couple specific tools that I could put in place:
1- The resting test showed how well I was burning fat. Sara then walked
me through setting a weight loss goal and then interpreted the test results to show me how many calories I could consume on a daily basis in order to reach my goal.
2-The active test evaluated my heart rate as I was running. The end result was that I walked out with a specific 12 week running plan. One goal I have is to run a 10km road race at the end of October. The plan is structured so I have different workouts each day and they are based on my heart rate. Hopefully, I’ll be able to do the run.
I was also able to leave with a new heart monitor. Harbor has a great selection and the prices are cheaper than other stores in the area. Sara gave me great advice and which one to purchase.
I would highly recommend doing these tests!!!
Saturday:
As the school year approaches and my schedules becomes more hectic I shifted my workout days to Tuesday, Thursday, and Saturday. This will also allow me the opportunity to start attending some of the group exercise classes that Harbor offers on the days I’m not working out with Jesse. The workout out for today was an all out conditioning blitz. A friend of mine made the mistake of walking with me for my warm up on the treadmill prior to my session. Jesse noticed this and asked my friend if he would be willing to stay and work out with us. Jesse then structured the session to consist of different competitions between the two of us. The catch was the loser of each activity had to do 20 push ups. Well, I’ll tell you right now my friend is in much better shape than I. This resulted in 80 push ups completed by yours truly!!
Here’s a break down of what we did:
-Competition 1: planking- whoever came out of the plank first lost.
I lasted nearly 2 and ½ minutes before I stopped. 20 push-ups for me.
-Competition 2: Bosu Ball Knock Offs- Jesse had the two of us start
about 10 feet apart, both standing on Bosu ball. We had to throw the
ball back and forth at one another in an attempt to knock each other off.
Jesse kept score and whoever got to 5 points first lost. We started with
The six pound ball but them moved up to ten and then 16. I lost again
but at least I was able to knock my buddy off again. 20 more push ups for
me.
-Competition 3: Medicine Ball Free Throws- Jesse had us alternate squatting and then lifting a medicine ball in order to make a free throw basket. The first to make ten won. I lost again. These push ups were really starting to get me! 20 more!
-Competition 4: Push Ups!! Jesse directed when to go down and up, sometimes holding at the top and then the bottom. I had a pathetic showing and this in turn led to 20 more push ups.
Overall, it was a killer workout on my chest and arms. It was also fun to do with a friend.
Monday, August 9, 2010
Week 8
Monday:
I lost three pounds over the previous week. I felt good going into the workout and yet again I left humbled. Jesse continues to come up with challenging exercises that push the limits but they are attainable enough so that at least I can do some reps.
Here’s the workout:
-6 sets of incline dumbbell chest press, 10 reps each
(8, 15, 20,30, 40, 50)
-cardio circuit: flip punching bag, run and punch or kick punching bag, run
back and double hop on bosu ball and training table. Repeat this process
until the punching bag was across the room.
-push ups- 10 warm-up, 10 w/ 10 lb plate on back, 10 w/ 25 on back,
25 regular
Wednesday:
Shoulders / Forearms
-Dumbbell shoulder press (10, 15, 25, 35, 45)
-Dumbbell side raises (8,12, 15, 20)
-Dumbbell front raises (8,12,15,20)
-Dumbbell extensions-laying on my stomach on the training table facing the end. I extended the dumbbells to the side of the table
-Straight Bar Shrugs (45, 65, 85, 95)
-Fore arm /Wrist Curls (10,15, 20) 10 reps using preacher curl bench and
10 reps reverse grip standing in lunge position.
Friday:
For the summer I’ve scheduled my third appointment of the week for mornings. It’s definitely a different feel to my day. I feel like on days which I workout in the morning that I usually have more energy throughout the day. On the other hand it’s nice to have a late afternoon appointment. Either way the personal training workouts provide lots of energy for the next chunk of your day or night. Here’s an outline of today’s back and chest workout:
-high knees marching on the treadmill – 3 minutes
-Dumbbell incline chest press (8, 15, 25, 35, 40)
-Lat pull downs: 10 wide grip/10 reverse grip (5 sets)
-backpack pull downs sitting on bosu ball: 2 sets of 20;1 set of 10 w/ 25lbs added, 1 set of 5 pull downs, 10 push-ups done 5 times
-Lat pull downs: 5 wide, 5 reverse grip w/ a 10 second hold after each rep
I lost three pounds over the previous week. I felt good going into the workout and yet again I left humbled. Jesse continues to come up with challenging exercises that push the limits but they are attainable enough so that at least I can do some reps.
Here’s the workout:
-6 sets of incline dumbbell chest press, 10 reps each
(8, 15, 20,30, 40, 50)
-cardio circuit: flip punching bag, run and punch or kick punching bag, run
back and double hop on bosu ball and training table. Repeat this process
until the punching bag was across the room.
-push ups- 10 warm-up, 10 w/ 10 lb plate on back, 10 w/ 25 on back,
25 regular
Wednesday:
Shoulders / Forearms
-Dumbbell shoulder press (10, 15, 25, 35, 45)
-Dumbbell side raises (8,12, 15, 20)
-Dumbbell front raises (8,12,15,20)
-Dumbbell extensions-laying on my stomach on the training table facing the end. I extended the dumbbells to the side of the table
-Straight Bar Shrugs (45, 65, 85, 95)
-Fore arm /Wrist Curls (10,15, 20) 10 reps using preacher curl bench and
10 reps reverse grip standing in lunge position.
Friday:
For the summer I’ve scheduled my third appointment of the week for mornings. It’s definitely a different feel to my day. I feel like on days which I workout in the morning that I usually have more energy throughout the day. On the other hand it’s nice to have a late afternoon appointment. Either way the personal training workouts provide lots of energy for the next chunk of your day or night. Here’s an outline of today’s back and chest workout:
-high knees marching on the treadmill – 3 minutes
-Dumbbell incline chest press (8, 15, 25, 35, 40)
-Lat pull downs: 10 wide grip/10 reverse grip (5 sets)
-backpack pull downs sitting on bosu ball: 2 sets of 20;1 set of 10 w/ 25lbs added, 1 set of 5 pull downs, 10 push-ups done 5 times
-Lat pull downs: 5 wide, 5 reverse grip w/ a 10 second hold after each rep
Tuesday, August 3, 2010
Week 7(b)
Week 7b: July 26,2010
*although technically this is week 8 I decided to consider it an extension of week 7 because of the layoff from my vacation.
Monday:
Since I have was coming off a family vacation Jesse put me through his “test” to see if I had dropped off since my last workout. Here’s a summary of Jesse’s test:
Question 1: A three-minute plank
Question 2: 20 lat pull-downs
Question 3: 20 push-ups
Question 4: 20 dumbbell military presses
Question 5: dumbbell side raise – holding up for what seemed like a
Very long time
Question 6: dumbbell front raise- holding up for what seemed like a
Very long time
Question 7: A two-minute plank
Question 8: 20 squat / jump-ups on a Bosu ball
Question 9: 5 double jump-ups (Bosu ball, then table)
Question 10: 5 double jump-ups with dumbbells
Wednesday:
The first reflection from today’s workout with Jesse was, “Remember to wear a hat next time.” Why, you may ask?? Well today I did not wear may classic Michigan State hat and I had sweat dripping all over the place. We focused on back for the majority of the workout. Here’s a run down of the workout:
4 monster sets including the following exercises
(5lb, 15lb, 25lb, 35lb dumbbells)
-incline dumbbell row
-lat pull down’s
-sitting rows but these turned into up / down dead lifts
Friday:
I arrived at HAC not knowing exactly what the workout was going to look like that day. Working out the back on Wednesday I was kind of expecting to focus on legs. Well… after completing the warm-up Jesse had me bring different equipment into the gym. It was cool to see all sorts of different things set-up around the area. Here is a run down of what the workout looked like:
-Using a 6 lb medicine ball “granny-style” to shoot into the low basketball hoop.
-with my lower back on a bosu ball I lifted the 6 lb ball over my head and threw it to Jesse 15 times.
-punching bag flip- I had to flip the bag the length of the gym, drink, and then back again.
-backpack pull downs- Jesse had a backpack filled w/ weight tied to a rope that was pulled through the support of the basketball hoop- 10 times
-rope climb- I had to climb a rope; couldn’t do this very well so I planked for 1 minute.
-punching bag flip with side-to-side jumps- same as the first exercise but I had to jump side-to-side before I flipped the bag
-30 seconds of continuous punching
- backpack pull downs- 10 times
-punching bag flip with side-to-side jumps
*although technically this is week 8 I decided to consider it an extension of week 7 because of the layoff from my vacation.
Monday:
Since I have was coming off a family vacation Jesse put me through his “test” to see if I had dropped off since my last workout. Here’s a summary of Jesse’s test:
Question 1: A three-minute plank
Question 2: 20 lat pull-downs
Question 3: 20 push-ups
Question 4: 20 dumbbell military presses
Question 5: dumbbell side raise – holding up for what seemed like a
Very long time
Question 6: dumbbell front raise- holding up for what seemed like a
Very long time
Question 7: A two-minute plank
Question 8: 20 squat / jump-ups on a Bosu ball
Question 9: 5 double jump-ups (Bosu ball, then table)
Question 10: 5 double jump-ups with dumbbells
Wednesday:
The first reflection from today’s workout with Jesse was, “Remember to wear a hat next time.” Why, you may ask?? Well today I did not wear may classic Michigan State hat and I had sweat dripping all over the place. We focused on back for the majority of the workout. Here’s a run down of the workout:
4 monster sets including the following exercises
(5lb, 15lb, 25lb, 35lb dumbbells)
-incline dumbbell row
-lat pull down’s
-sitting rows but these turned into up / down dead lifts
Friday:
I arrived at HAC not knowing exactly what the workout was going to look like that day. Working out the back on Wednesday I was kind of expecting to focus on legs. Well… after completing the warm-up Jesse had me bring different equipment into the gym. It was cool to see all sorts of different things set-up around the area. Here is a run down of what the workout looked like:
-Using a 6 lb medicine ball “granny-style” to shoot into the low basketball hoop.
-with my lower back on a bosu ball I lifted the 6 lb ball over my head and threw it to Jesse 15 times.
-punching bag flip- I had to flip the bag the length of the gym, drink, and then back again.
-backpack pull downs- Jesse had a backpack filled w/ weight tied to a rope that was pulled through the support of the basketball hoop- 10 times
-rope climb- I had to climb a rope; couldn’t do this very well so I planked for 1 minute.
-punching bag flip with side-to-side jumps- same as the first exercise but I had to jump side-to-side before I flipped the bag
-30 seconds of continuous punching
- backpack pull downs- 10 times
-punching bag flip with side-to-side jumps
Monday, July 26, 2010
Week 7
**I was on a family vacation with limited computer access the previous week, sorry about the delayed posting**
Here's the summary of July 12-16:
I also had a second session with Ariel a lifestyle therapist at the Harbor Weight Loss Institute. Even though I have only had two sessions both have been helpful. I have never done anything like this before but Ariel made me feel comfortable as we talked through my fitness and weight loss goals. I left the session with a better understanding of what has prevented me from reaching my weight loss goals in the past and several simple strategies to use to gage my hunger and eating patterns. We scheduled a third appointment in several weeks.
The workouts:
Monday:
This session focused on arms, specifically biceps and triceps. Jesse had me start with a killer 3-minute plank! I did well holding form for the first two minutes but really started to falter from the last 45 seconds. It’s a huge mental challenge.
We then transitioned into monster sets (not super sets, monster sets!!) of two different types of bicep curls and then immediately followed by tricep extensions. I did four different weights and each set was around 50 reps.
Wednesday:
Shoulders- by the end of this session both my shoulders felt like giant, burning softballs. Jesse had me do a sequence of eight different shoulder exercises. I don’t have a lot to add other than….. I know I got a good workout.
Here's the summary of July 12-16:
I also had a second session with Ariel a lifestyle therapist at the Harbor Weight Loss Institute. Even though I have only had two sessions both have been helpful. I have never done anything like this before but Ariel made me feel comfortable as we talked through my fitness and weight loss goals. I left the session with a better understanding of what has prevented me from reaching my weight loss goals in the past and several simple strategies to use to gage my hunger and eating patterns. We scheduled a third appointment in several weeks.
The workouts:
Monday:
This session focused on arms, specifically biceps and triceps. Jesse had me start with a killer 3-minute plank! I did well holding form for the first two minutes but really started to falter from the last 45 seconds. It’s a huge mental challenge.
We then transitioned into monster sets (not super sets, monster sets!!) of two different types of bicep curls and then immediately followed by tricep extensions. I did four different weights and each set was around 50 reps.
Wednesday:
Shoulders- by the end of this session both my shoulders felt like giant, burning softballs. Jesse had me do a sequence of eight different shoulder exercises. I don’t have a lot to add other than….. I know I got a good workout.
Sunday, July 18, 2010
Week 5 & 6
Well, over the last week and a half I'm down 3 more pounds. Although I'm inching along I feel stronger and more confident. One addition to my workouts with Jesse have been several appointments with the Harbor Weight Loss Institute Life coach. I'll go into a bit more depth in my future posts but I can say that the appointments have been very helpful as I think through why I'm trying to lose weight and strategies to help me combat my urges to eat food that not great for me.
Back to the gym....
Here is a summary of the last several workouts with Jesse.
Monday, July 5th:
After the weekend I was really focused on having a strong first day of the week. Jesse really let me have it about my eating over the weekend. I really need to focus on eating the right stuff in order to achieve my goals. An important point that Jesse made was to be sure to include family and friends into your eating. Letting them know that you can’t eat certain things is really key to being successful.
Mondays Workout:
-warm-up
Arms:
-1 minute on the treadmill walking on a 15 incline @ 3.5 pace
dumbbell hammercurls 8 lbs
Wedesdays Workout:
-warm-up
Balance and Conditioning:
-I started with one activity of balancing on a Bosu ball while throwing a medicine ball at the
wall and catching it.
-A 1 minute plank and a set of 30 push-ups and 30 sit-ups
-The next activity had me standing on a Bosu ball (one on each foot). Jesse started with a 10
lb medicine ball and bounced or threw the ball at me. I had to catch it and maintain my
balance. This activity was 15 reps per round. Each round was followed by an increase in
weight on the medicine ball.
Hard work but it feels Good!!
Back to the gym....
Here is a summary of the last several workouts with Jesse.
Monday, July 5th:
After the weekend I was really focused on having a strong first day of the week. Jesse really let me have it about my eating over the weekend. I really need to focus on eating the right stuff in order to achieve my goals. An important point that Jesse made was to be sure to include family and friends into your eating. Letting them know that you can’t eat certain things is really key to being successful.
Mondays Workout:
-warm-up
Arms:
-1 minute on the treadmill walking on a 15 incline @ 3.5 pace
dumbbell hammercurls 8 lbs
Wedesdays Workout:
-warm-up
Balance and Conditioning:
-I started with one activity of balancing on a Bosu ball while throwing a medicine ball at the
wall and catching it.
-A 1 minute plank and a set of 30 push-ups and 30 sit-ups
-The next activity had me standing on a Bosu ball (one on each foot). Jesse started with a 10
lb medicine ball and bounced or threw the ball at me. I had to catch it and maintain my
balance. This activity was 15 reps per round. Each round was followed by an increase in
weight on the medicine ball.
Hard work but it feels Good!!
Monday, July 5, 2010
Week 5
Didn’t gain or lose anything this week. I’m excited to get it to a normal every other day routine. I was able to schedule three workouts this week (M-W-F). I’m hoping to keep this schedule up for the next several weeks. Although I’ve said this in earlier posts, having regular appointments with your trainer not only helps you when you’re in the gym but it also keeps that little voice in the back of your head when you’re about to order that dessert or eat that junk food.
One area that Jesse has really helped me in is to take time for myself to get in shape. Many times I put my work, family, and other commitments in my life ahead of keeping my body in shape. It doesn’t mean you have to devalue the other things, it just means you need to really focus on your own physical fitness in order to help impact other areas of your life in the long run.
Here’s a brief outline of my three workouts with Jesse over the course of the last week. All of them were killer workouts!!
Monday:
-warm-up:
back/core
-end of the bench knee raises
-medicine ball ab throwing @ the wall
-20 push-ups
-20 tricep push-ups
-punches on the punching bag
-hitting stick against punching bag
-punching bag squat, pick-up, thrust forward- literally hell!!!
-plate squat over bench
25 lb 1 min.
35 lb 15 sec / 2 intervals
Wednesday:
-warm-up
chest:
-dumbbell presses
-5 set’s flat bench
-5 set’s incline
-5 set’s incline; punching
-treadmill jogging: 3.5 incline 4.5 speed 7 mins.
Form: locking out elbows, going deep
Friday:
-warm-up
legs
-leg press- 5 sets
-2 1 minute planks between sets
-upstairs machines
-hamstring curls-4 sets
-leg extensions- 4 sets
-calf raises 3 sets
5 minutes on the treadmill; full incline, 3.5- 4 speed, 8 lb dumbbells
One area that Jesse has really helped me in is to take time for myself to get in shape. Many times I put my work, family, and other commitments in my life ahead of keeping my body in shape. It doesn’t mean you have to devalue the other things, it just means you need to really focus on your own physical fitness in order to help impact other areas of your life in the long run.
Here’s a brief outline of my three workouts with Jesse over the course of the last week. All of them were killer workouts!!
Monday:
-warm-up:
back/core
-end of the bench knee raises
-medicine ball ab throwing @ the wall
-20 push-ups
-20 tricep push-ups
-punches on the punching bag
-hitting stick against punching bag
-punching bag squat, pick-up, thrust forward- literally hell!!!
-plate squat over bench
25 lb 1 min.
35 lb 15 sec / 2 intervals
Wednesday:
-warm-up
chest:
-dumbbell presses
-5 set’s flat bench
-5 set’s incline
-5 set’s incline; punching
-treadmill jogging: 3.5 incline 4.5 speed 7 mins.
Form: locking out elbows, going deep
Friday:
-warm-up
legs
-leg press- 5 sets
-2 1 minute planks between sets
-upstairs machines
-hamstring curls-4 sets
-leg extensions- 4 sets
-calf raises 3 sets
5 minutes on the treadmill; full incline, 3.5- 4 speed, 8 lb dumbbells
Thursday, July 1, 2010
Week 3
Down two pounds!! Yes, I know it’s not a lot but that was my weekly goal and I keep telling myself, baby steps…
I was only able to work out with Jesse one time during the week of June 21st due to a family vacation to California. Man, was it a workout!! I started with the basic warm-up routine of walking/running on the treadmill and then some dynamic warm-up with a medicine ball.
The workout started with some intense conditioning drills. We started on the basketball court with six different balls spread around. For the next 15 minutes Jesse had me run sprints around the court to each basketball. When I reached each basketball I had to shoot, if I made it awesome, if not five push-ups. Let’s just say I ended up doing a lot of push-ups.
From here we headed back into the weight room for a number of different chest presses. I learned about the proper form needed to complete these workouts. By the end of the 30 minutes I felt positive moving forward.
I was only able to work out with Jesse one time during the week of June 21st due to a family vacation to California. Man, was it a workout!! I started with the basic warm-up routine of walking/running on the treadmill and then some dynamic warm-up with a medicine ball.
The workout started with some intense conditioning drills. We started on the basketball court with six different balls spread around. For the next 15 minutes Jesse had me run sprints around the court to each basketball. When I reached each basketball I had to shoot, if I made it awesome, if not five push-ups. Let’s just say I ended up doing a lot of push-ups.
From here we headed back into the weight room for a number of different chest presses. I learned about the proper form needed to complete these workouts. By the end of the 30 minutes I felt positive moving forward.
Monday, June 21, 2010
The First Two Weeks 6/8 - 6/18
The first two weeks 6/8-6/18
I thought I would get everyone up-to-date with the first two weeks of my workouts with Jesse. I’m hoping to then add lots more details in my weekly posts.
Testing Session:
When I first met Jesse, my trainer, I wasn’t sure what to expect. My initial impression was a no nonsense person who lives in the moment and doesn’t take “I can’t “ or “no” for an answer. This is just the type of person I need to guide me as I focus on improving my physical fitness and losing weight.
Jesse informed me that he would be conducting a number of tests to evaluate my current strength, abilities, and attitude. Yikes!!! As a person who is proud of his abilities I would soon be humbled. These tests included the amount of push-ups, sit-ups, and the time I could plank. All of my results are to embarrassing to publish.
After completing another cardio test Jesse explained the general structure of an appointment and talked about my diet a bit. I need to arrive at the gym at least 15 minutes prior to the appointment for warm-up, dynamic stretching, and static stretching.
Week 1:
For the first week I was only able to fit two workouts into my schedule. The cool thing about scheduling with Jesse is that he does all his appointments online, so it is easy to set up times. The frustration I had with both my appointments is that I arrived right before my scheduled time. This meant that I had to spend some of my time doing my warm-up routines in order to prevent injuries.
The first workout consisted of a number of dumbbell activities focused on my shoulders. The second workout involved doing a number of core strengthening activities. Both workouts started with the plank. Although, I’m still not confident enough to write down how long it has taken me, I do feel that I’m improving.
Week 2:
Although this is technically my second week I really view it as my first. I was excited because my schedule allowed me to workout three times. The first workout on Monday was really tough. I didn’t step into the gym with the right attitude and Jesse really let me know it. I need to be ready to work hard and give it my all from the first to the last minute. The workouts themselves are extremely tough but fun and challenging. The activities and exercises that I have been doing with medicine balls, boso balls, free weights, and other random equipment are fun and engaging.
My goal is to lose two pounds per week. So far I have lost two pounds but I really want to start losing more. Jesse advised me to eating more of the good stuff (complex carbs + protein) and less of the bad stuff (bread, pasta). (my wife advised me to stop eating her Oreos!)
I hope to continue to make progress and learn these practices as I go through this program.
I thought I would get everyone up-to-date with the first two weeks of my workouts with Jesse. I’m hoping to then add lots more details in my weekly posts.
Testing Session:
When I first met Jesse, my trainer, I wasn’t sure what to expect. My initial impression was a no nonsense person who lives in the moment and doesn’t take “I can’t “ or “no” for an answer. This is just the type of person I need to guide me as I focus on improving my physical fitness and losing weight.
Jesse informed me that he would be conducting a number of tests to evaluate my current strength, abilities, and attitude. Yikes!!! As a person who is proud of his abilities I would soon be humbled. These tests included the amount of push-ups, sit-ups, and the time I could plank. All of my results are to embarrassing to publish.
After completing another cardio test Jesse explained the general structure of an appointment and talked about my diet a bit. I need to arrive at the gym at least 15 minutes prior to the appointment for warm-up, dynamic stretching, and static stretching.
Week 1:
For the first week I was only able to fit two workouts into my schedule. The cool thing about scheduling with Jesse is that he does all his appointments online, so it is easy to set up times. The frustration I had with both my appointments is that I arrived right before my scheduled time. This meant that I had to spend some of my time doing my warm-up routines in order to prevent injuries.
The first workout consisted of a number of dumbbell activities focused on my shoulders. The second workout involved doing a number of core strengthening activities. Both workouts started with the plank. Although, I’m still not confident enough to write down how long it has taken me, I do feel that I’m improving.
Week 2:
Although this is technically my second week I really view it as my first. I was excited because my schedule allowed me to workout three times. The first workout on Monday was really tough. I didn’t step into the gym with the right attitude and Jesse really let me know it. I need to be ready to work hard and give it my all from the first to the last minute. The workouts themselves are extremely tough but fun and challenging. The activities and exercises that I have been doing with medicine balls, boso balls, free weights, and other random equipment are fun and engaging.
My goal is to lose two pounds per week. So far I have lost two pounds but I really want to start losing more. Jesse advised me to eating more of the good stuff (complex carbs + protein) and less of the bad stuff (bread, pasta). (my wife advised me to stop eating her Oreos!)
I hope to continue to make progress and learn these practices as I go through this program.
Monday, June 14, 2010
Here we go...
Well, this is the first time I've done anything like this before (blogging or working with a personal trainer) I am really excited to get started with both. I don't really know what to expect but I've reached a point in my life where I need to try something new when it comes to my health. My life over the last five years has really been moving fast and I've developed some really bad habits when it comes to eating and working out.
A little about me...
I just turned 33 recently and am extremely out-of-shape. I work as an administrator at an area middle school,I'm working on my PhD at UW-Madison and my wife and I have a 14 month old little girl, so I've fallen into a pretty stressful but sedentary lifestyle over the last few years. Even though I'm out of shape I enjoy working out and physical activity. I I enjoy lifting free weights, running, doing "boot camp" type activities, biking, playing tennis, and other cardio type activities, etc
My goals...
My main goal is to lose weigh and develop a regular physical fitness routine and healthy eatting plan that is manageable with my hectic schedule. I need to lose close to 60-70 pounds to be at my ideal weight. If I just think about losing it all it stresses me out, so I'm just thinking about two pounds per week.
My plan....
I'm excited to work with Jesse, a Harbor Athletic Club personal trainer. He will be working with me 2-3 times per week. I'm also hoping to add 2-3 more sessions of either boot camp type classes or individual cardio workouts per week. Another crucial part of the plan is my eating habits. I'm hoping to use Jesse's expertise as well as several other weight loss specialists at HAC to help me achieve my goal of 2 pounds per week.
**That all for now! I've worked out with Jesse three times already so over the next few days I'll post updates on those past workouts and what I'm currently doing. **
Be Well!!
Well, this is the first time I've done anything like this before (blogging or working with a personal trainer) I am really excited to get started with both. I don't really know what to expect but I've reached a point in my life where I need to try something new when it comes to my health. My life over the last five years has really been moving fast and I've developed some really bad habits when it comes to eating and working out.
A little about me...
I just turned 33 recently and am extremely out-of-shape. I work as an administrator at an area middle school,I'm working on my PhD at UW-Madison and my wife and I have a 14 month old little girl, so I've fallen into a pretty stressful but sedentary lifestyle over the last few years. Even though I'm out of shape I enjoy working out and physical activity. I I enjoy lifting free weights, running, doing "boot camp" type activities, biking, playing tennis, and other cardio type activities, etc
My goals...
My main goal is to lose weigh and develop a regular physical fitness routine and healthy eatting plan that is manageable with my hectic schedule. I need to lose close to 60-70 pounds to be at my ideal weight. If I just think about losing it all it stresses me out, so I'm just thinking about two pounds per week.
My plan....
I'm excited to work with Jesse, a Harbor Athletic Club personal trainer. He will be working with me 2-3 times per week. I'm also hoping to add 2-3 more sessions of either boot camp type classes or individual cardio workouts per week. Another crucial part of the plan is my eating habits. I'm hoping to use Jesse's expertise as well as several other weight loss specialists at HAC to help me achieve my goal of 2 pounds per week.
**That all for now! I've worked out with Jesse three times already so over the next few days I'll post updates on those past workouts and what I'm currently doing. **
Be Well!!
Tuesday, June 8, 2010
Follow Pete's Fitness Pursuit Starting This Week!
Check back to see what Pete's trainer, Jesse, has him doing at Harbor. Fee free to add comments and ask questions!
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