Workout Journal – 2008 Personal Training Program Day 27

Program Day 27 (muscle group: Total Body – duration 1 hrs)

Warm up – Cross Trainer (20 minutes - 180 kcal target burn)

Total Body Endurance Circuit Training – EZ Barbell

Set 1
Squats (reps – 12, weight - 25 lbs)
Shoulder Press (reps – 12, weight – 25 lbs)
Upright Row (reps – 12, weight – 25 lbs)
Deadlift (reps – 12, weight – 25 lbs)
Bicep Curls (reps – 12, weight – 25 lbs)
Triceps Extension (reps – 12, weight 25 lbs)
Abs Crunches (reps – 30, weight – body weight)
Push Ups (reps – 10, weight – body weight)

Set 2
Squats (reps – 12, weight - 30 lbs)
Shoulder Press (reps – 12, weight – 30 lbs)
Static Lunges (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 Skullcrusher (reps – 12, weight 30 lbs)
Abs Crunches (reps – 30, weight – body weight)
Push Ups (reps – 20, weight – body weight)

Set 3
Squats (reps – 12, weight - 35 lbs)
Shoulder Press (reps – 12, weight – 35 lbs)
Static Lunges (reps – 12, weight – 35 lbs)
Upright Row (reps – 12, weight – 35 lbs)
Deadlift (reps – 12, weight – 35 lbs)
Bicep Curls (reps – 12, weight – 35 lbs)
Triceps Skullcrusher (reps – 12, weight - 35 lbs)
Abs Crunches (reps – 30, weight – body weight)
Push Ups (reps – 30, weight – body weight)

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

Note:
This was my last PT session with my trainer. It was quite sad to know that the journey that we started way back in January has finally came to the last workout session with PT. To say that I have reaped many benefits from the training program would definitely be an understatement given the changes that I have gone through these past months since I started the program. Not only do I now see improvements physically compared to how I was in January, I also gained a lot of knowledge from the experience.

Moving ahead, I would be using my own programs which are a combination of the exercises that I have gone through with my PT as well as RPM sessions thrown in for my cardio. My PT and I have also discussed what areas I should try to develop more and which exercises I could do by myself. I have to maintain a balance between weight training and my cardio since I want to both bulk up and lose fat in the days to come. Staying on a 4 days on, 3 day off gym schedule per week currently works best for me so I don’t foresee that changing after my PT sessions. I have been able to stay disciplined enough to follow through with that fixed schedule.

My PT will still be at the gym should I need some advise so I could look him out if I needed help in the future. I can always ask to train again with him in the future should I decide to sign up for another block of PT sessions. At the moment, I want to try out working out without a PT to see if I can match or exceed the gains that I’ve seen while under the PT program. It would definitely be a challenge without a PT as a spotter to tackle the heavier weights that I’ve attempted while in the program but I could get the same benefits with more reps on lower weights that I can handle by myself.

I have to say that my workout experience with a PT has been very positive. I have not had any problems with him and generally very satisfied with the way he guided me and the progression that we went through with each sessions. More importantly, I could see measurable gains that I got from enrolling myself in the gym’s PT sessions. I would definitely recommend it to someone looking to make changes in their workout but it also boils down to how dedicated you are to stick to the program. It’s very easy to give up when it starts to feel too hard but once you get past the first bump in the road and realize that you have it in you to do it, the next bump would not seem too daunting.