I do fine for cycling, but wish I was built for pulling stumps. Anyway, thanks.
So trainer tells me the store has him hopping and he got another guy to work with me. New guy doesn’t quite seem to know as much, whatever. I am paying for this,you know.
Deadlift day. I discuss scoliosis. They don’t seem to know much, just want to do stuff the same as everyone else. So I do some conventional stance, been ages since I did that.
135 x 12
135 x 12
135 x 12
puffing pretty hard by now
Sumo dead with kettlebell. The biggest they found was still light. Three sets of 12. Focusing on driving knees out and working hips.
Cable rows three sets of 12, pretty light
Plate shrugs, yes, grab a couple of 25 lb plates and shrug. First set really rough. Later did a couple more sets and they came up nice. ??
Original trainer wanted me to some weird db raises for mid and back delts. New trainer wasn’t sure and had me do front raises, swing to side, down, then reverse. Whatever they’re called. Started 5 lbs, went to 7.5.
Hammer curls. 10 lbs , 3 sets 12, easy
Was huffing and puffing, he told me work in cardio. So after did some rowing machine, easy then hard then easy.
5 Likes
‘6 way shoulders’! iirc.
This is more concerning… investing in your health, and not getting the expertise warranted. I’d be raising this up the chain to get a better replacement (or refund)?
Meh - they all work. Just take the shoulders through the ranges of motion until they burn, and then a little more.
I dread shoulder work, but I feel better about myself when I work through it anyway.
2 Likes
Bench day. Warm up with lite tri pulldowns.
75 x 15
85 x 12
85 x 12
75 x 12
The high reps are kicking my butt. Wouldn’t think such low weights would work me so hard, but wow.
arnold Press
5 x 12
5 x 12
5 x 12
Kickback
10 x 12
10 x 12
10 x 12
Chest machine wide grip
45 x 15
65 x 15
65 x 15
Chest machine close
45 x 15
45 x 15
30 x 15
Dip machine
85 x 15
85 x 15
65 x 15
really struggling to get through all this
finish up with some rowing machine, hit hard to work cardio.
6 Likes
Those high reps are going to pay off in a month or two.
1 Like
They better.
Squat day. Did some birddogs for warm up, then some step ups and wall sit.
95 x 12
115 x 12
115 x 12
105 x 12
not too hard
Goblet squat elevated heels
30 x 12
30 x 12
30 x 12
Reverse lunges, 3 sets of 12
Leg curls
3 sets of 160 x 12
Leg extend
100 x 12
110 x 12
110 x 12
Seated calf
70 x 12
70 x 10
70 x 12
step is slippery, hard to keep feet on
finished up with cardio. exhausted
4 Likes
Bench
75 x 12
85 x 10 ??
80 x 12
trainer told me make sure eating enough
arnold presses
kickbacks
machine press
machine dip
5 Likes
So trainer changed my routine, more volume, lower reps. Friday I did by myself, using his new stuff.
Rack pulls
135 x 10
155 x 10
155 x 10
165 x 10
185 x 10
Deficit deads
two sets 115 lbs
tried 125, got suddenly pain in side, think it’s a bruise?? stopped the deads. was okay on everything else
Hammer curls
close grip three sets x 10
wide grip 3 sets x 10
normal 3 sets x 10
Shrug machine 2 35 lb plates
four sets x 10
seated bicep machine
4 sets x 10
said T bar row, but we don’t have the machine? I did seated rows
4 sets x 10
was supposed to do cable rear delts, didn’t feel like setting up the machines Just grabbed some 8 bl dumbbells and did bent over flies, four sets
felt like I was hit by a truck
5 Likes
Sounds about right for high rep deadlifts, yep.
1 Like
Bench day. Trainer worked up new stuff, didn’t get a chance to show me how to do them, I figured them out
warm up some shoulder press, chest press
bench first 3 reps pause, the others straight
75 x 10
80 x 10
85 x 10
85 x 10
wow, did these feel good. If I had a spotter would have gone up weight.
arnold press
7.5 x 10
10 x 10
10 x 10
Military press barbell press? been ages since I’ve done them
45 x 10
55 x 10
55 x 100
really tough, out of practice
chest db flies
10 x 10
12 x 10
15 x 10 felt good
Single arm kickback
12 x 10
15 x 10
15 x 10
trainer is dropping reps a bit, think I see where this is going.
6 Likes
Training day. He fuss around with my leg program. we decided to test BMI again. So they set the gizmo, I held it, and it says I’m gaining fat and losing muscle? What gives? They don’t know. He says I should eat more protein, I say I’m already packing it down. Trainer says I work harder than any 60+ yr old he’s seen. So what if my body doesn’t get the message.
Warm up with empty bar squats. Pause at bottom. Tried to pause, it killed me, he had me finish up with regular squats.
Box squats, 5 x 5.
did 95 lbs, got up to 115.
some lunges with small kettlebells
goblet squats with 30 lb dumbbell
leg extension
leg curls
seated calf raise
5 Likes
Deadlift day. Wasn’t regular training, but trainer took a few minutes to check my DL. Good thing, had a few things off.
Rack Pulls
135 x 10
135 x 10
155 x 10
175 x 10
185 x 10
Deficit deads did have some form issues, tried them right but pain was a problem. Did a few at 115 lbs, thern 125, finally 65, still couldn’t. So he grabbed a kettlebell and I did those. That worked. 3 sets of 12.
Hammer curls
5 sets 17 x 10
Machine shrug
4 sets 90 lbs x 10 yay!
Bicep machine
30 x 10
40 x 10
40 x 10
40 x 10
T bar row no way, pain kicked in. Did machine pulls, that worked. Four sets of 10.
Bear hold 4 sets, was supposed to hold 30 secs, probably not. ouch
Bentover db fly
4 sets 10 lbs x 10
Aching all over. Went home, ate.
9 Likes
With as much volume has you’re doing on DL, you might see if your trainer is amenable to putting chest supported row variations in your program to keep low back fatigue at bay. You may be doing that already…
1 Like
Bench day warm up with some shoulder press and chest press machines.
first 3 reps paused
75 x 10
85 x 10
90 x 10
90 x 10
felt good, guess the eating is paying off
arnold press
10 x 10
10 x 10
10 x 10
military press all the stations for barbells were used, so did machine shoulders
50 x 10
60 x 10
60 x 10
DB chest flies
15 x 10
17 x 10
20 x 10
20 x 10
got a good stretch
DB kickback
15 x 10
17 x 10
17 x 10
dip machine
65 x 10
105 x 10
125 x 10
Did some rowing machine for cardio
8 Likes
That was a lot of work.
1 Like
Well, I want a lot of muscle 
Squat day warm up with empty bar, pause at bottom
Box squats
95 x 5
115 x 5
135 x 5
135 x 5
135 x 5
Lunges holding kettlebells
15 lbs x 8
15 x 8
15 x 8
goblet squat
30 x 10
30 x 10
30 x 10
leg curl
180 x 8
180 x 8
180 x 8
wanted to do leg extension and calf raise, but people using both of them and didn’t feel like waiting
7 Likes
Wow, trainer made me feel weak today. Bench. Only had a nasty twist. Lower bar to chest. Pause for 3. Push up halfway. Pause another 3. Then extend all the way. Do this for 5 reps, then the next 5 reps do normal.
Started with 75 lbs. Surely I can do that. No problem. Another set. Tough. Another set. Really tough. Had to take it down to 65 lbs. Could barely finish it. Goddamn, I feel weak. Four sets total.
Then arnold press. Turned out I was so fried I got 10 lbs halfway up and stopped. He gave me 5 lbs. Ground out several sets.
Shoulder machine press. He had me take my hands further out on the handles than I’m used. Light weight. I push, and nothing happens. He helps with the liftoff, I strain through 10 reps. We do this again and again. Last set he actually has to help me.
Cable pulls for pecs. Lowest possible setting. I knock off 10 reps easy. Another 10 reps. I tell him take it up one plate. This one’s hard - oh wow, I can’t even complete 10 reps.
Cable tri kickback. I extend back. Pretty easy, but he has me change my arm position and it gets hard. Straining. It’s the lowest setting, but on the last set he’s pulling becasue I just can’t get it with all my effort.
Feel like my butt’s been kicked. Still, he’s encouraging, says I keep surprising him every time. I hope so.
7 Likes