Workout Journal - Fasting Month Challenges

I have been going to the gym this past week during the fasting month but I have yet to get into the grove of finding that perfect balance of preparation for a proper workout. I’ve been adjusting the amount of food that I take to break my fast with hoping that I wouldn’t feel too full before my workouts but that’s still an elusive success. Currently I’m down to having my iftar with dried figs, dates, RM2 worth of kuih, protein shakes and red bean porridge and still I feel like I’m carrying undigested food when I work out. I’ve tried to completely stop eating by 8pm since my usual spinning class starts at 9pm but it seems that the hour doesn’t seem to be enough to digest the food. I’m fairly certain that my metabolic rate has started to slow down during the fasting month as I am not eating as often as I usually do outside of the fasting month.

As for the workout itself, I’m happy to note that with a little adjustment, I could keep doing the same routines that I usually do. I still do the same hour long spinning class to begin the workout routine which has become one of my favorite things to do. Thanks for the late meal, I usually find myself struggling a bit by the 7th track when I start feeling a little bit of heartburn happening. I did try to work through it but I’ve found out that it just made it worse so I dial down the resistance and continue spinning my legs instead when that happens. That usually seems to help reset everything so that I can jump into the flow of the spinning class again once the next track starts which is good. Last thing I want happen is if it gets too bad that I feel like I want to puke.

After the spinning class, I usually focus on a particular muscle group for my weight training. I usually do chest, upper back and abs in one session then do shoulders, bicep, triceps and abs on a different day as well as a total upper body workout in another session. I find that I could go through them and be done within 30 minutes since I don’t really do a high rep/set regime. I keep to a 3 sets with 15 reps for almost all of them except for abs which usually be 3 sets of 30 reps of abs crunches. Most of the time I keep the weights around the mid to high exertion levels which works fairly well for me as long as I keep my form during workouts.

I’m fairly happy that I’ve manage to keep to the workout routine on the days that I get to go to the gym. There are so many buka puasa invites and good food to eat this month that is distracting me from my gymming. Thanks to the lower metabolism, all that will definitely go straight to the waist if I didn’t go and make the effort to work out. It’s a challenge to do but the returns, both physical and mental satisfaction after a workout, more than pays for the effort.

Fasting Month Workout Routine

Session 1
Cardio
Spinning class – 1 hour

Weight Training – Chest & Back
Chest Press (reps – 15/15/15, weight – 85/100/115 lbs)
Lat Pulldown (reps – 15/15/15, weight – 70/70/70 lbs)
Pec Fly (reps - 15/15/15, weight – 60/70/80 lbs)

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

Session 2
Cardio
Spinning class – 1 hour

Modified Upper Body Endurance Workout (3 supersets with minimum rest in between)
Dumbbell Side Raise (reps – 15/15/15, weight – 15/15/15 lbs)
Dumbbell Front Raise (reps – 15/15/15, weight – 15/15/15 lbs)
Dumbbell Lateral Raise (reps – 15/15/15, weight – 15/15/15 lbs)
Dumbbell Shoulder Press (reps – 15/15/15, weight – 15/15/15 lbs)
Dumbbell Bicep Curl (reps – 15/15/15, weight – 15/15/15 lbs)
Dumbbell Triceps Extension (reps – 15/15/15, weight – 15/15/15 lbs)

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

Session 3
Cardio
Spinning class – 1 hour

Weight Training – Bicep & Triceps
Standing E-Z Bar Bicep Curl (3 position – continuous without rest between position change)
- Low to Elbow level (reps – 9/9/9, weight – 40/40/40 lbs)
- Elbow to Chin level (reps – 9/9/9, weight – 40/40/40 lbs)
- Full extension from low to chin (reps – 9/9/9, weight – 40/40/40 lbs)
Cable Triceps Extensions (reps – 24/24/24, weight – 11.5/11.5/11.5 lbs)

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

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.

Workout Journal – 2008 Personal Training Program Day 26

Program Day 24 (muscle group: Upper Body Conditioning – duration 1 hrs)

Warm up
Cross Trainer (20 minutes, 200 kcal target burn)

Chest
Pec Fly (reps – 12/10/8, weight – 50/70/90 lbs)
Incline Push-Ups (reps – 10/10/10, weight – body weight)
(note – push-ups are done in between the pec fly sets)
Chest Press (reps – 12/10/08, weight – 55/100/120 lbs)

Back
Bend Over Row (reps – 12/10/08, weight – 45/65/85 lbs)
Deadlift (reps – 12/12/12, weight – 85/85/85 lbs)

Shoulders
Cable Upright Row (reps – 12/12/12, weight – 30/30/30 lbs)
Cable Side Raise (reps – 12/10/08, weight – 20/30/35 lbs)

Abs - Obliques
One-Handed Side Abs Bench Crunches (reps – 20/20/20 per side, weight – body weight)

Abs
Isolated Lower Abs Crunches (reps – 30/30/30, weight – bodyweight)

Workout Journal – 2008 Personal Training Program Day 25

Program Day 25 (muscle group: Total Body Endurance – duration 1 hrs)

Warm up
Cross Trainer (20 minutes, 200 kcal target burn)

Total Body Endurance Workout (3 supersets with minimum rest in between)
Dumbbell Side Raise (reps – 12/12/12, weight – 20/20/20 lbs)
Dumbbell Front Raise (reps – 12/12/12, weight – 20/20/20 lbs)
Dumbbell Lateral Raise (reps – 12/12/12, weight – 20/20/20 lbs)
Dumbbell Shoulder Press (reps – 10/15/20, weight – 20/20/20 lbs)
Dumbbell Bicep Curl (reps – 12/12/12, weight – 20/20/20 lbs)
Dumbbell Triceps Extension (reps – 12/12/12, weight – 20/20/20 lbs)
Static Lunges (reps – 20/20/20, weight – body weight + 40 lbs barbell)
Raised Knee Upper Abs Crunches (reps – 20/20/20, weight – body weight)
Push-Up (reps – 10/20/30, weight – body weight)

DropSet

Chest Press (reps – 3 sets x till fatigue failure rep, weight – 85/75/65 lbs)
Back Row (reps – 3 sets x till fatigue failure rep, weight – 100/90/80 lbs)

Abs
Isolated Lower Abs Crunches (reps – 30/30/30, weight – bodyweight)

Note:
Added a new routine – DropSet where you start at a high weight and execute the exercise with as many number of sets as you are able to do before losing the correct form then dropping the weight to the next level down to restart the new set doing as many number of sets again with the new weight.

The goal is to go through all of the sets with either no or the barest duration of rest in between sets.

Workout Journal – 2008 Personal Training Program Day 24

Program Day 24 (muscle group: Total Body Conditioning – duration 1.5 hrs)

Warm up
Cross Trainer (20 minutes, 200 kcal target burn)

Lower Body
Seated Leg Press (reps - 15/15/12/12/4, weight – 121/209/275/341/429 lbs)
Static Lunges (reps – 15/15/15/15, weight – body weight)
(note – static lunges are done in between the leg press sets)

Chest
Pec Fly (reps - 15/12/12, weight – 50/55/60 lbs)
Incline Push-Ups (reps – 10/10/10, weight – body weight)
(note – push-ups are done in between the pec fly sets)
Isolinear Bench Press (reps – 15/12/12, weight – 25/35/45 lbs)

Back
Iso Lateral Row (reps – 15/12/12, weight – 25/35/45 lbs)

Abs - Obliques
One-Handed Side Abs Bench Crunches (reps – 20/20/20 per side, weight – body weight)

Bicep
Standing E-Z Bar Bicep Curl (3 position – continuous without rest between position change)
- Low to Elbow level (reps – 7/7/7, weight – 20/30/40 lbs)
- Elbow to Chin level (reps – 7/7/7, weight – 20/30/40 lbs)
- Full extension from low to chin (reps – 7/7/7, weight – 20/30/40 lbs)
Single Hand Hammer Curl (reps – 15/15/15 each side, weight – 10/10/10 lbs)

Triceps
Cable Triceps Extensions (reps – 15/15/12, weight – 14/25/30 lbs)

Abs
Isolated Lower Abs Crunches (reps – 30/30/30, weight – bodyweight)

Workout Journal – 2008 Personal Training Program Day 23

Program Day 23 (muscle group: Total Body – duration 1 hrs)

Warm up
Cross Trainer (20 minutes, 200 kcal target burn)

Total Body Endurance Workout (3 supersets 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 – 10/15/20, weight – 15/15/15 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)

Abs
Isolated Lower Abs Crunches (reps – 30/30/30, weight – bodyweight)

Workout Journal – 2008 Personal Training Program Day 22

Program Day 22 (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 – 15, weight - 30 lbs)
Shoulder Press (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 2
Squats (reps – 20, weight - 30 lbs)
Shoulder Press (reps – 20, weight – 30 lbs)
Static 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)

Set 3
Squats (reps – 25, weight - 30 lbs)
Shoulder Press (reps – 25, weight – 30 lbs)
Power Lunges (reps – 25, weight – 30 lbs)
Upright Row (reps – 25, weight – 30 lbs)
Deadlift (reps – 25, weight – 30 lbs)
Bicep Curls (reps – 25, weight – 30 lbs)
Triceps Extension (reps – 25, weight - 30 lbs)

Push Ups (reps – 10/20/30/40, weight – body weight)

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

Surprisingly I was able to complete the first set within 15 minutes and transitioned into the second set after 1 minute resting time. I was able to keep up the pace up to halfway into my static lunges when I started to lose balance holding up the barbell. This was definitely a big improvement from my last attempt when I had to rest quite a few times even during the first set.

Being able to do that is definitely an achievement that I can mark down as progress regardless of how small it seems.

Workout Journal – 2008 Personal Training Program Day 21

Program Day 21 (muscle group: Back, Triceps, Forearms & Abs – duration 1 hr excluding warm up)

Warm up
Cross Trainer (10 minutes, 80 kcal target burn)

Back
Assisted Chin Up (reps - 15/15/15, weight – 33% of body weight)
Isolinear Front Lateral Pull (reps – 15/12/10, weight – 25/50/60 lbs)
EZ Barbell Upright Row (reps – 15/15/15, weight – 40/40/40 lbs)
EZ Barbell Deadlift (reps – 15/15/15, weight – 40/40/40 lbs)

Triceps
Cable Triceps Pulldown (reps – 15/15/15, weight – 30/40/50 lbs)
Seated Dips - Bench (reps – 15/15/15, weight – body weight)

Forearms
Cable Forearm Pulldown (reps – 20/20/20, weight – 50/60/70 lbs)
Cable Reverse Forearm Pulldown (reps – 20/20/20, weight – 40/50/60 lbs)

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

I’m planning to skip doing cardio as my workout cool down to reduce muscle loss so instead I will be going to the abs bench and do crunches instead. It doesn’t burn off as much calories but if done properly will definitely help in toning up my flabby tummy. That’s always a good thing to have happen!

Workout Journal – 2008 Personal Training Program Day 20

Program Day 20 (muscle group: Total Body – duration 1.5 hrs)

Warm up
Cross Trainer (10 minutes, 80 kcal target burn)

Total Body Endurance Workout (3 supersets with minimum rest in between)
Dumbbell Side Raise (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Front Raise (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Lateral Raise (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Shoulder Press (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Bicep Curl (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Triceps Extension (reps – 10/15/20, weight – 15/15/15 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
Chest Press (reps – 15/15/15/12, weight – 35/55/85/100 lbs)

Back
Vertical Row (reps – 15/15/15/12, weight – 55/100/130/145 lbs)

Abs
Isolated Lower Abs Crunches (reps – 30/30/30, weight – bodyweight)

Cool down – None

Workout Journal – 2008 Personal Training Program Day 19

Program Day 19 (muscle group: Legs, Shoulders – duration 1 hrs)

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

Legs
Seated Leg Press (reps – 15/15/15/12/12/12, weight – 100/190/230/275/320/360 lbs)
Leg Extensions (reps – 15/15/12, weight – 100/120/140 lbs)
Leg Curl (reps – 15/15/12, weight – 55/77/88 lbs)
One-Leg Standing Calf Raise (reps – 15/15/15, weight – body weight)
Rotary Calf Extension (reps – 15/15/15, weight 45/45/45 lbs)

Shoulders
Shoulder Press (reps – 15/15/12, weight – 55/66/77 lbs)
Overhead Shoulder Press (reps – 15/15/15, weight – 35/35/35 lbs)
Lateral Shoulder Raise (reps – 15/15/15, weight – 20/20/20 lbs)

Cool down – none

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.

Workout Journal – 2008 Personal Training Program Day 17

Program Day 17 (muscle group: Chest, Abs, Biceps, Back – duration 1.5 hrs)

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

Chest
Pec Fly (reps – 15/12/10, weight – 50/65/80 lbs)
Incline Push Up (reps – 15/15/15, weight – body weight)
Bench Press (reps – 12/10/10, weight – 10/25/35 lbs)
Iso Bench Press (reps – 12/10/10, weight – 10/25/35 lbs)

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

Biceps
Free weight Preacher Curl (reps – 15/15/15, weight – 40/40/40 lbs)
Single Arm Bicep Curl (reps – 15/25/35 – each arm, weight – 25/15/10 lbs)
Bicep Curl (reps – 15/25/35, weight – 50/35/20 lbs)

Back
Low Row (reps – 12/10/08, weight – 55/77/99 lbs)

Cool down – none

Workout Journal – 2008 Personal Training Program Day 16

Program Day 16 (muscle group: Back and Triceps – duration 1 hr excluding warm up)

Warm up
Cross Trainer (10 minutes, 80 kcal target burn)

Back
Assisted Chin Up (reps - 15/15/15, weight – 33% of body weight)
Isolinear Front Lateral Pull (reps – 12/12/12, weight – 45/45/45 lbs)
Upper Back (reps – 15/15/15, weight – 35/35/35 lbs)
Low Row (reps - 12/12/12, weight – 45/45/45 lbs)

Triceps
Barbell Close Grip (reps – 15/15/15, weight – 20/20/20 lbs)
Seated Dips - Bench (reps – 15/15/15, weight – body weight)
Triceps Pushdown (reps – 15/12/12/10, weight – 30/40/50/60 lbs)

Cool down
None

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.

Workout Journal – 2008 Personal Training Program Day 14

Program Day 14 (muscle group: Lower body, Hips, Shoulders, Abs – duration 1.5 hrs)

Warm up
Cross Trainer (20 minutes, 120 kcal target burn)

Lower body
Linear Leg Press (reps – 12/10/10/8, weight – 140/230/320/370 lbs)
Seated Leg Extensions (reps 12/10/10/8, weight – 99/121/143/154 lbs)
Prone Leg Curl (reps 12/10/10/10, weight – 80/95/105/105 lbs)

Hips
Hip Abduction (reps – 12/10/10/8, weight – 65/95/125/140 lbs)
Hip Adduction (reps – 12/10/10/8, weight – 80/85/90/95 lbs)

Shoulders
Shoulder Press (reps – 12/10/10/8, weight – 15/25/27.5/30 lbs)
Overhead Press (reps – 12/10/10/8, weight – 50/60/65/70 lbs)


Abs
Abs Crunch – Hammer Strength (reps – 15/15/15, weight – 55/55/55 lbs)

Cool down – None

Note:
I finally was able to tackle trying to push twice my body weight at the leg press machine tonight with was one of the records that I have set for myself. Next record to break for my leg press is 3 times body weight.

Added hips to the routine considering that my lower body seems to be developing nicely according to my PT. Both hip exercises will take a while to get used to not only because it’s a muscle group I hardly work but also the machines puts you in a position that someone like me can be a wee bit self conscious to be seen in. Lets just say that I have not had my legs that wide apart ever in my life.

Workout Journal – 2008 Personal Training Program Day 13

Program Day 13 (muscle group: Chest, Biceps, Lower Back – duration 1.5 hrs)

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

Chest
Machine Bench Press (reps - 12/10/10/8, weight – 55/66/70/77 lbs)
Machine Incline Press (reps – 12/10/10/8, weight – 30/40/50/55 lbs)
Vertical Chest Press (reps – 12/10/10/8, weight – 45/50/65/75 lbs)
Chest Fly (reps – 12/10/10/8, weight – 20/25/30/35 lbs)

Biceps
Bicep Curl (reps – 12/10/10/8, weight – 35/40/45/50 lbs)
Preacher Curl (reps – 12/10/10/8, weight – 35/40/45/50 lbs)
Single Arm Bicep Curl (reps – 12/10/10/8 – each arm, weight – 20/25/30/35 lbs)
Standing E-Z Bar Bicep Curl (3 position – continuous without rest between position change)
- Low to Elbow level (reps – 7/9/11/13, weight – 20/20/20/20 lbs)
- Elbow to Chin level (reps – 7/9/11/13, weight – 20/20/20/20 lbs)
- Full extension from low to chin (reps – 7/9/11/13, weight – 20/20/20/20 lbs)

Lower Back
Back Extensions (reps – 12/10/10/08, weight – 65/80/95/110 lbs)

Cool down – none

Workout Journal – 2008 Personal Training Program Day 12

Program Day 12 (muscle group: Back and Triceps – duration 1.5 hrs excluding warm up)

Warm up –
Treadmill (20 minutes, 100 kcal target burn)
Cross Trainer (10 minutes, 100 kcal target burn)

Back
Assisted Chin Up (reps - 15/15/15, weight – 25% of body weight)
Lat Pulldown (reps - 12/12/12/12, weight – 55 lbs)
Low Row (reps - 12/10/10/8, weight – 20/27.5/35/42.5 lbs)
Upper Back (reps - 12/10/10/8, weight – 20/25/30/35 lbs)
Iso-Lateral DY Row (reps - 15/12/12/8, weight – 25/35/40/45 lbs)

Triceps
Triceps Pushdown (reps – 12/10/10, weight – 10/15/15 lbs)
Seated Dips - Bench (reps – 15/15/15, weight – body weight)
Barbell Close Grip (reps – 12/10/10/8, weight – 20/22.5/25/27.5 lbs)

Cool down
None – went for my first spinning class instead

Workout Journal – 2008 Personal Training Program Day 11

Program Day 11 (muscle group: Lower body, Shoulders, Abs – duration 2 hrs)

Warm up
Stretching (10 minutes)
Cross Trainer (10 minutes, 50 kcal target burn)

Lower body
Linear Leg Press (reps – 12/10/10/8, weight – 90/180/270/290 lbs)
Walking Lunges (reps – distance, weight – 2 x 10 lbs plates)
Static Lunges (reps – 15/15/15/15, weight – 10/10/10/10 lbs)
Seated Leg Curl (reps 12/10/10/8, weight – 77/99/110/121 lbs)
Seated Calf Push (reps 12/10/10/8, weight – bodyweight + 35/45/50/55 lbs)
Reverse Calf/Soleus Pull (reps – 12/10/10/8, weight – 12.5/15/17.5/20 lbs)

Shoulders
Shoulder Press (reps – 12/10/10/8, weight – 10/15/20/25 lbs)
Overhead Press (reps – 12/10/10/8, weight – 16/20.5/23/25.3 lbs)
Lateral Raise (reps – 12/15/20/25, weight – 15/15/15/15 lbs)

Abs
Abs Crunch – Hammer Strength (reps – 15/15/15, weight – 44/55/132 lbs)
Abs Leg Up – (reps 15/15/15, weight - body weight)

Cool down – Jog on treadmill (20 minutes, 120 kcal target burn)

Note:
I have to watch out with the linear leg press as I almost bruised my ribs when my knees made contact with them while trying to push 290lbs. Still a bit sore but manageable. Have to limit myself to 270lbs for the next session till my legs are stronger.

Workout Journal – 2008 Personal Training Program Day 10

As promised, I’ve started on a new program cycle starting on Day 10 of my PT program. The focus of the following 9 PT session would be building muscle mass and definition by breaking them down and allowing rest days for them to hopefully add bulk in the recovery phase. Being realistic, I don’t expect to end up with bulging pecs that never end or biceps the size of soccer balls by the end of the cycle (that would be a nightmare if that happened) but I do look forward to fill out my T-shirts a little bit better once I get through it.

For this new cycle, the number of reps have been increased from my previous 3 sets to 4 now for each exercise. While some of the exercises will have a fixed number of reps that I need to complete, others I would have to complete until I could not lift the weights anymore for that set. I think that there is a term for it but for now I just call it the “exhaustion limit” for lack of a more imaginative description. The other thing that has changed is the rest periods between reps. I used to be able to take my own time to recover between sets but now I have to stay strictly within the time limits allowed by my PT. I am now only allowed to rest 30 seconds between sets and 1 minute between exercises which my PT strictly enforced with his stop watch!

Since I would be working the muscles close to their breaking points, I also have to take care of what I eat for the duration of this cycle. I would definitely will have to load up on more protein shakes so that the muscles will have components they need to build up bulk-wise. Good thing that I get an additional discount from GNC for purchases made during my birthday month so stocking up on extra tubs of protein shakes this month wouldn’t damage my wallet too much. A cheaper alternative to go on an egg white eating binge but I can only take so many egg whites in one day before I get sick of it so protein shakes are still the best option for me.

If I could only be more discipline about the hours of sleep that I get a day then I’ll be all set for this program cycle.

Program Day 10 (muscle group: Chest, Biceps, Lower Back – duration 1 hrs)

Warm up – Stationary Cycling (10 minutes, interval – 100 kcal target burn)

Chest
Flat Barbell Bench Press (reps - 12/10/10/8, weight – 40/60/70/80 lbs)
Flat Dumbbell Bench Press (reps – 12/12/12/12, weight – 20/20/20/20 lbs)
Incline Barbell Press (reps – 12/6/7/8 – exhaustion limit, weight - 20/20/20/20 lbs)
Vertical Chest Press (reps – 12/10/10/8, weight – 16/23/30/30 lbs)
Pec Fly (reps – 12/10/10/8, weight – 35/40/45/50 lbs)

Biceps
Standing E-Z Bar Bicep Curl
- Full extension from low to chin (reps – 12/10/10/8, weight – 20/30/40/50 lbs)
Preacher Curl (reps – 15/15/20/21 – exhaustion limit, weight – 20/20/20/20 lbs)
Dumbbell Hammer Curl (reps – 12/10/10/8, weight – 10/15/20/20 lbs)
Bicep Curl (reps – 12/10/10/8, weight – 25/30/35/40)

Lower Back
Back Extensions (reps – 12/10/10/08, weight – 65/80/95/110 lbs)

Cool down – Stationary Cycling (20 minutes, flat – 120 kcal target burn)

Workout Journal – 2008 Personal Training Program Day 9

Program Day 9 (muscle group: Back and Triceps – duration 1.5 hrs)

Warm up – Stretching (10 minutes)

Back
Assisted Chin Up (reps - 15/15/15, weight – 25% of body weight)
Lat Pulldown (reps - 12/10/10, weight – 65/80/95 lbs)
Low Row (reps - 12/10/10, weight – 25/30/35 lbs)
Upper Back (reps - 12/12/12, weight – 30/30/30 lbs)
Single Arm Upper Back (reps – 5/5/5 per arm, weight – 30/30/30 lbs)
Iso-Lateral DY Row (reps - 15/15/15, weight – 25 lbs)
Single Arm Iso-Lateral DY Row (reps – 5/5/5 per arm, weight – 25 lbs)


Triceps
Triceps Pushdown (reps – 12/10/10, weight – 30/32.5/32.5 lbs)
Barbell Close Grip (reps - 15/15/15, weight - 20 lbs)
Seated Dips - Bench (reps – 15/15/15, weight – body weight)

Cool down
Cardio on stationary bike (10 minutes, 60 kcal target burn)

Note:

I have completed the first 3 cycles of the program and will be starting on a new cycle variation next week. It would be basically the same type of exercises but instead of doing 3 sets of each, my PT will be adding an extra set to push me further in our program. I’m looking forward to the routine change but have to admit that I’m a bit intimidated by the prospect. Still I will not let my fears get the better of me (for fear is the mind-killer – Dune) and instead take it as another challenge to overcome next week.

Still having some problems with my form when doing pushups for both chest and triceps exercises so I don’t think that I’m getting all that I could out of that exercise. Talked to my PT about it and though he agreed that I could work on improving my form, he was not about to let me off the hook as far as pushups are concerned. They will stay in the program until I can develop the correct form for it. Well .. a guy got to do what a guy got to do then.