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
Monday, August 30, 2010
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
Subscribe to:
Posts (Atom)