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.
Wednesday, September 22, 2010
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.
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