Workout Journal – 2008 Personal Training Program Day 15

Program Day 15 (muscle group: Total Body – duration 1.5 hrs)

Warm up
Cross Trainer (10 minutes, 60 kcal target burn)

Total Body Endurance Workout (3 circuits with minimum rest in between)
Dumbbell Side Raise (reps – 12/12/12, weight – 10/15/20 lbs)
Dumbbell Front Raise (reps – 12/12/12, weight – 10/15/20 lbs)
Dumbbell Lateral Raise (reps – 12/12/12, weight – 10/15/20 lbs)
Dumbbell Shoulder Press (reps – 12/12/12, weight – 10/15/20 lbs)
Dumbbell Bicep Curl (reps – 12/12/12, weight – 10/15/20 lbs)
Dumbbell Triceps Extension (reps – 12/12/12, weight – 10/15/20 lbs)
Static Lunges (reps – 20/20/20, weight – body weight)
Raised Knee Upper Abs Crunches (reps – 20/20/20, weight – body weight)
Push-Up (reps – 10/20/30, weight – body weight)

Chest
Isolinear Chest Bench Press (reps – 12/12/12, weight – 20/30/45 lbs)

Back
Isolinear Front Lateral Pull (reps – 12/12/12, weight – 25/35/60 lbs)

Abs
Isolated Lower Abs Crunches (reps – 20/20/20, weight – bodyweight)

Lower Back
Back Extensions (reps – 12/10/10/08, weight – 80/95/110/125 lbs)

Cool down – None

My PT surprised me today by springing a new workout that he created for his clients. Instead of the normal back and triceps workout scheduled today, he put me through a total body endurance circuit workout that used weight training exercise. The goal was to build muscle mass, increase endurance and reduce recovery time. Unlike the other weight exercises that I’ve gone through, the goal of this workout is to go through all the exercise in sequence as a superset before increasing the dumbbell weight for the next superset.

I have to say that I was doing well up to the end of the second circuit. Once I hit the 3rd circuit using the 20 lbs dumbbell, every muscle in my body started to scream bloody murder. It was still a good workout though as I now know that I need build up more endurance to reach the goal of doing 4 supersets.

I’m really worn out after the PT session but it was an exciting night of testing my own limits.