Workout Journal – 2008 Personal Training Program Day 18

Program Day 18 (muscle group: Total Body – duration 1 hrs)

Warm up – Cross Trainer (10 minutes - 90 kcal target burn)

Total Body Endurance Circuit Training – EZ Barbell

Set 1

Squats (reps – 12, weight - 30 lbs)
Shoulder Press (reps – 12, weight – 30 lbs)
Upright Row (reps – 12, weight – 30 lbs)
Deadlift (reps – 12, weight – 30 lbs)
Bicep Curls (reps – 12, weight – 30 lbs)
Triceps Extension (reps – 12, weight 30 lbs)

Set 2

Squats (reps – 15, weight - 30 lbs)
Shoulder Press (reps – 15, weight – 30 lbs)
Power Lunges (reps – 15, weight – 30 lbs)
Upright Row (reps – 15, weight – 30 lbs)
Deadlift (reps – 15, weight – 30 lbs)
Bicep Curls (reps – 15, weight – 30 lbs)
Triceps Extension (reps – 15, weight 30 lbs)

Set 3

Squats (reps – 20, weight - 30 lbs)
Shoulder Press (reps – 20, weight – 30 lbs)
Power Lunges (reps – 20, weight – 30 lbs)
Upright Row (reps – 20, weight – 30 lbs)
Deadlift (reps – 20, weight – 30 lbs)
Bicep Curls (reps – 20, weight – 30 lbs)
Triceps Extension (reps – 20, weight - 30 lbs)
Upper Body Push Ups (reps – 20/30/40, weight – body weight)

Abs
Abs Crunch Bench (reps – 30/30/30, weight – body weight)

Cool down – none

The workout for Day 18 was a diversion from my normal workout schedule. Since I can’t make it to the PT session on Friday, we decided that the last PT session for this week would be something that hit all major muscle groups that I’ve been working on. I’m sure there is an official term for it but for the time being I’m calling it the “Total Body Endurance Circuit Training” for easy reference.

Like the “Total Body Endurance Workout” that I went through on day 15 of my PT program, I had to complete all the exercises in one set before I could stop to rest before going to the next set. Given that I have to almost immediately start the next movement once the preceding it finishes, the exercises were actually tougher than they look. For the moment, we will keep to using only one weight for all the exercises but eventually I would build the endurance to increase weights for each set. Of course that is dependent on whether I could go to the next set. For Day 18, I was ok for the first 2 sets but was really struggling in the last set.

The exercises are quite easy to execute so I would definitely put them in my personal program once my sessions with PT has been completed. It feels like something that I can use when I’m working out by myself and has the advantage to training the full body instead of individual muscles. Hopefully that would give me a more balanced muscle development and not look like I was focusing on a particular part of the body.

Having more stamina and greater endurance would also be a major plus for me.