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Why I'm always sore somewhere...
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16-02-2011 10:38PM#1Right so...here we go...
Stats as of 5 weeks ago.
(Measure time again next wednesday so will repost the amazing results expected:)
Female
33
6 ft, 156lbs, Bodyfat 24%, Lean mass 117lbs
Today (with PT) Lower body
Bodyweight squats x 20
Squat rack squats x 20 (just with bar)
x 15 @ 55kg
x 12 @ 60kg (ok form)
x 10 @ 60kg (better form)
...then it got tough!
Squats - as fast as I could- with 10kg on the bar:
x5 with 5 sec "rest" (his term not mine!)in a squat position
x6 with 5 sec rest
x7 same
x8 same
x9 same
x10 same
then keep going, as many as I could till my legs fell off, without any rest
x 100! :cool: - pretty happy with that round number
Lunges x 12 with 10kg in each hand
Cardio: Treadmill, 6 mins @ 12% grade incline at 6kmph for a leg cool down
Lunges contd x 10 with 12kg in each hand
Superset x3 of: Walking lunges x 20/20/20
Jumping lunges x 20/15/10
Seated leg press x 10 pulses at top, 10 at bottom, 10 full
@ 30kg/45kg/45kg
Core: Holding foam roller thingy: 35x Crunches twisting to opposite knee
30x Crunches holding roller behind head
then up over knees
30x Crunches something similar cant rem!
Best leg workout I've ever had! Could never have done it on my own. Burned to bejaysus but damn it felt good. Might need crutches by Friday 3
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That blue foam thing for crunching is my new enemy.....i hate it...hate it so much......:mad:
Haha! I forgot about you! Still going to himself so? Good on ya...arnt you glad you dialed that number!
Youre right tho...that feckin blue thing looks so spongy and fun but in reality just adds more pain to your crunches! I swear they could make a 2 inch piece of thread into some torturous fitness tool and charge a bomb for it! :P0 -
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Squats - as fast as I could- with 10kg on the bar:
x5 with 5 sec "rest" (his term not mine!)in a squat position
x6 with 5 sec rest
x7 same
x8 same
x9 same
x10 same
then keep going, as many as I could till my legs fell off, without any rest
x 100! :cool: - pretty happy with that round number
Sorry, I'm probably taking this up wrong...
But it's reading to me like you did a single set of squats with 30kg on your back, totalling 145 reps???0 -
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Just out of curiousity, do you always focus on high rep squatting?
God no! This was something we never did before. Its usually higher reps, lighter weights moving up to heavier weights and less reps. But thats why having a PT is great sometimes...you never know what the hell youre going to be doing sometimes. I've been with him for over a year now and honestly he comes up with at least one different move every time.banshee_bones wrote: »Good God woman thats mental! How are your legs today? Because I did about half of that yesterday and I can barely walk today I am in so much pain! :pac:
Will deffo be keeping an eye on this log!
Legs are grand actually. Weird. Ass is a different story but not bad at all. Should feel it tomorrow. I always make a point of moving/walking a fair bit on a rest day so as not to seize up.Dont listen to it..she just lures you in..then gives you a number and says its great..just call and they help you..but they dont, they bring you in....and then you feel real pain...its a trap...a sneaky sneaky trap..and yes i fell for it:p
Lol!
MMMWWAAAAHAHAAHAHAHAAAAA...
Sooooon, they will alllll be minneeeeee!!!!!)) 0 -
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Hey Doolee,
I think what L was referring to is the high reps that have featured in all your workouts. Different people use different rep schemes for different purposes but yours seem to be extraordinarily high....
At the moment I'm doing low reps at a high intensity..but different strokes for different folks:) What are your goals?
Hey Gymfreak and L,
Honestly, I never EVER EVER EVER do high reps. I swear!!! When I did that 100 rep squat session, my trainer was pushing me to do 20 at least and I reckon he expected me to reach no more than 40. I just kept going...extra scoop of oats that morning or something!
So then today, cause I was neither here nor there with a plan I just thought, hey, whats all this high rep low weight stuff about (cause...as I said before...never do it!) so off I went. He hasnt given me a plan for when I'm not with him yet: will get it tomorrow he tells me. Hes alllllll about the 16/12/8 reps type thing and believe me, he knows how to increase those weights. There have been times where I've very nearly puked with the intensity so I reckon I just started my logs on an off day of sorts!
Stay tuned "L" and co. You'll see
Thanks a mill for the suggestions too. Sound. My goals are to get the bodyfat down and increase muscle tone and to improve my form on various moves. There was a time when I wanted to do nothing but increase the weights all the time but now I just want to do things properly. I've an assessment on Wednesday (:eek:) so will see what improvments have been made...if any!
Wish me luck!...(always get a bit nervous)0 -
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itsallaboutheL wrote: »You've been with him for over a year, and he hasn't given you a set programme to do on your own?
Did you say he has a new "exercise" every session aswell?
Sorry, feel free to tell me to bug off if i'm being nosey/ lol, youre grand!
Yeah, over a year. I never wanted a set programme for myself till now to be honest. Here's the thing...
Started with him 2 weeks before xmas 12 months. Trained with him 3 days a week and then myself, concentrated on cardio: walking/running/sprints in the mornings before brekkie as my goal back then was weight loss.
Kept training with him for the next 6 months 2/3 times a week and kept my own cardio routine going. After about 3 months I began to get really into it all and did a few drop in sessions at weekends in a gym nearish where I live, happy enough to be doing my own thing.
Then my usual cycle of working/not working began as in work started that June, 14-16-18 hour days. He trained me on Saturdays till august then I ended up working most weekends too until Dec when I finished that job. Thats the way my work goes. I'm unemployed for 6 months so I get hell for leather back into training. So a gym has opened up down the road from me at last and its cheap and I go there now too. See?
And yeah, I swear on my life...there is at least one new exercise/move/piece of equipment-big or small/way of doing something every single time. EVERY single....flippin....time! I honestly do not know where he gets it all from. It has to come to an end!
So, there yar now. God this whole log thing is a bit of work! Kind of feels like I have to make excuses for how I train
Anyway...its nice to be chattin to new peeps. 0 -
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God this whole log thing is a bit of work! Kind of feels like I have to make excuses for how I train Anyway...its nice to be chattin to new peeps.
Doolee, this is your log, so you get to write in it whatever you like.
You ended one of your posts with the following question, so naturally that's why people are posting...we're not trying to catch you out or anything, I hope you don't think that:)Are lighter weights with higher reps just good for stamina or whats the reasoning?
With regards to your training, it is quite different to mine, so I'm naturally interested in what your doing and your progress. I hope we haven't scared you off:)0 -
itsallaboutheL wrote: »I feel like a dick now.
Now now...no need! The last line of my post said something like...nice to be chatting...yadda yadda yadda...to new people...yadda yadda
Doolee, this is your log, so you get to write in it whatever you like.
You ended one of your posts with the following question, so naturally that's why people are posting...we're not trying to catch you out or anything, I hope you don't think that:)
S'alllllll coooooooool
With regards to your training, it is quite different to mine, so I'm naturally interested in what your doing and your progress. I hope we haven't scared you off:)
Nah...I'll hang about for a bit I think. Didnt expect this much interaction I'll admit but its great. I was talking about it all to a friend of mine today and I kind of think I need to see someone in person (their physique/size you know what I mean) before I could comment on their workout. Dunno why, seems to just make more sense rather than trying to figure out such a persons logs when you only know their boards name or whatever but I guess you guys must know eachother or something?
Yeah, Gymfreak I did actually want to know what the use of high reps was so thanks a mill for that honestly.
Kinda feels like...sniff...new...sniff sniff....frieeennnndddssss!!! WAAaahhhhhhhhhhh (Im a saddo I know!) 0 -
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Hey, thanks G86,
But honestly...I cant stress this enough...at this stage, he is sick to death of my asking questions about why I'm doing this that and the other. Im actually really interested in being a PT myself (I can see your jaws dropping after these last threads!) so want to learn as much as possible. THe high rep question never came up with him before cause we never do them! (im beginning to wish we/I never had:rolleyes:)
He's giving me a program tomorrow...there will be questions...there always is!
Ah right grand so Good luck tomorrow! 0 -
*sheepishly approaches laptop...*
Here we go, Upper body workout this morning was as follows (as far as I can remember...hopefully its all there)
SUPERSETS X 5 OF:
Shoulder Press Machine
13.6Kg x 16 reps
13.6kg x 14
18.? x 12
22.? x 10
26.? x 8
(Kgs were something like that, dont know exactly)
Standing Dumbbell Lateral Raises
3Kg db x 16 ( tipping dbs in the middle at hips)
3kg x 14
5Kg x 12 (Hands by your side, not touching in middle: Harder!)
5Kg x 10
7.5Kg x 8
Press Ups
Using Hex type dumbbells - 16/14/12/10/8
CARDIO
Row - 1,500 metres in 6 mins exactly (PB for me!:))
SUPERSETS X 3 OF:
Smith Machine
5Kg x 10 top pulse, 10 bottom pulse, 10 full
10Kg x 10 top pulse, 10 bottom pulse, 10 full
15Kg x 10 top pulse, 10 bottom pulse, 10 full
Peck Fly type machine thing! (Holding arms straight out and tipping sides of hands in the centre)
22Kg/32Kg? - 16/12/10 reps
CARDIO
Treadmill
6 mins at 14% incline, 6km speed
WEIGHTS
(Standing, Lift from hips to shoulders, shoulders to upstraight)
5Kg dbs x 16/12 reps
7.5Kg x 10
Mixed with:
Bench Press (Started heavier-got lighter)
20Kg x 10
15Kg x 14
10Kg x 10 (I think it was)
CORE
Using blue foam roller from Hell (shall now be known as B.F.R.H)!
30 x Oblique crunches holding BFRH
30 x Sit up/crunches holding BFRH
30 x Leg raises/crunches clenching BFRH between ankles (very flattering!)
30 x each leg - bicycle type crunches ?? but with feet on bench, in a press up position and touching knees to elbows.
Done.
I love working out. 0 -
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I test every 6-8weeks..always leaning for the 8weeks side of things..the less testing the better:)
Stats: Weight and body fat with calipers.
Strength Testing:
Bench 1RM
Pullups
Pushups in 1min
Inverted rows in 1min
Trap bar Deadlift 1RM
and then a wonderful fitness test to finish it all off:(
By the way, did you ask your trainer about the reasoning behind the high reps? What did he say?
Wow...totally different. THink I prefer my way though! I do try beat my times on the rower though...or whatever cardio we're concentrating on.
Yeah, I asked him if I was wasting my time doing big reps with light weights, and in a nutshell he said yep, no benefit to you really at this stage. (Just to clarify, I took a notion myself to do the reps, just cause...apart from the squats he did with me, but anyway)
We talked alllll about muscle fibres, long and short and how different exercises affect different fibres, so cardio type stuff (high reps lighter weights) works the small fibres (I think it was) and the long ones for weights (may have gotten that wrong). I was saying that I thought once it burned it was good, but he said not that simple. I love our conversations like that cause I just find the science of strength and fitness soooooo freeeeekkkiiinn interesting! Hes getting sick of my questions though bless him
Got a plan from him too for alternate days, so happy out. 0 -
..Nothing wrong with asking questions...I do it all the time..to everyone...mainly cos I get confused alot:D:pac:Yeah, I asked him if I was wasting my time doing big reps with light weights, and in a nutshell he said yep, no benefit to you really at this stage.
I love our conversations like that cause I just find the science of strength and fitness soooooo freeeeekkkiiinn interesting! Hes getting sick of my questions though bless him
Good stuff!Got a plan from him too for alternate days, so happy out.0 -
Ok, now, in fairness, if I was reading this, I wouldnt believe me either...
Assessment results after 4.5 weeks...in a nutshell...(wheres my trumpet), brace yourselves...
BodyFat % = 17.6% down from a big fat 24.5%!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Seriously...I have all the results from the very first day ever if y'all dont believe it...I'm still in serious shock and needless to say, absolutely totally and utterly delighted with meself!
122.7lbs of lean gorgeous muscle up from 117.7lbs.
I wont bore anyone with the other details but there is a reason I reckon that its such a jump in such a short time, and,...well, (only girls read this right?)...the last time I was measured I was on day two of my em...my,...em...lady, eh, visitor!!!
Cant bring myself to type it but ye know what I mean. So even though there were losses then too, its pretty unbelievable how it affects your overall body, even if it doesnt feel like it! So that and the fact I've been working really hard has paid off ))
Dont really know what to aim for now. Dont want to loose any for bodyfat or whatever, so on a maintenance diet. No idea how to do that, but the PT says just experiment. Common sense really. Stay clean during the week and enjoy the weekend
So, anyway, trumpet is going back in its case for now...
Heres todays workout:
Lower Body:
Lunges x 20 bodyweight (sit/stand)
Walking lunges x 20
SUPERSET x 4
20Kg on Barbell on shoulders x 16/14/12/10 sit/stand
Same, standing lunges x 20 each leg
Treadmill: 6 mins, 14% incline, 6kph
SUPERSETS X 4
Hang Clean using 10Kg weights bag thing x 16/14/12/10
Step Ups (onto seat of one of the machines...nice and high up!)
Cross Trainer, 6 mins, keep over 50
SUPERSETS X 4
Leg Curls x 25/20/16 (at 4th weight from bottom?) /12 (at 59.9Kg)
Something else here---cant remember for the life of me!
Core
A selection of crunches/twists x 4 sets, 30 reps using the bloody BFRH again!
And off I skipped 0 -
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I'd say a lot is being lost in translation, but some of the stuff he seems to be telling your is the the typical jiggery pokery that PT's tell their clients.
Like he told ya you gained 5lb of muscle in 4.5 weeks and dropped body fat too?? In a trained state (ie you've been training consistently for a while), those sorta gains are pretty much impossible.
Some of the exercise groupings and stuff he has ya doing are a bit random too.
I've no idea who he is like, so can't comment on anything other than what I've seen here. But to be honest, if you're happy with the results you're getting, even if some of the stuff he's telling you isn't technically correct, does it really matter?!?
Good Mornin!
Here is the defence...
Well, I'm going to need more evidence of jiggery pokery!
OF COURSE i didnt gain 5lbs of muscle in 5 weeks...that is the result from one assessment to the next...thats what the numbers said so, thats what they are! I've been training my ASS since I finished work at the start of Dec...eating clean...not drinking...so its all added up at last thank God! I trained with him 3 days a week for the first 6 weeks, and now its just two days with him, and 3 myself. I didnt just start training 5 weeks ago! I just thought it was an interesting jump in the stats, some of which is associated, in MY opinion, and his I suppose to the reds
So, each to their own I guess. But which exercise groupings do you think are kind of random? What would you do? (Not causing a fight or anything ok, just interested in different types of training.)
Anyway, at the end of the day, I got the best results ever and I'm in the best shape of my life. :cool: So he/me must be doing something right.
Its just so mad all the stick hes getting in this forum:D I honestly think I'm just not being clear in my delivery of what I'm at. I've been looking up the exercises on you tube cause I dunno what half of them are called! But I have to defend him and my type of training you understand!
Nothin like a bit of debate;)0 -
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Im not sure how to write in between quotes so hope my stuff wont mix in with yours!Hey Doolee,
Like you said before, you are interested in maybe becoming a PT yourself so it's great to see that your openminded and always ready for discussions. I think that the biggest problems with PT's in Ireland is that after they get their initial qualification the vast majority don't do any type of continual professional development. I'm actually amazed at the amount of info I've picked up from just hanging around with and talking to people that know their stuff.
Absolutly...and thats another reason I love having a PT. You can talk and learn about so much if you want to, or just do what your told and pray for it to be over soon!
With regards to your training log, I'm looking forward to seeing the progressions that you are making. Within any training programme progression is the key. I know you were previously judging the effectiveness of your workouts by your stats..now that you've acheived the bodyfat level you wanted how are you going to move your training up a notch?
Yeah, this is something I've been trying to think about today now that I've reached where I wanted to be, sooner than i though. I'm a little bit daunted to be honest. I need a goal. I was even browsing a Sports Psychology book today about how different types of athletes work and was looking for info on goals and frames of mind and stuff. Anyway, he's been encouraging me with my rowing so I'm looking into amateur competitions indoor. Waiting to hear back from a few people. I'd like to see what that leads to. Im not a body builder, so my focus was never to be able to lift 200kg in a deadlift type thing, I think its more about getting generally fitter, stronger, happier with a few challenges. I certainly never imagined I'd be looking for rowing competitions thats for sure! Also.....I, em...cant...em...swim! so now that Im feeling invincable, next week is suss out lessons week...and in the long run, think about triathlon?!!?!?!?! maybe:rolleyes:
Just a few points that I've been pondering..(feel free to tell me to bugger off, but I'm gonna guess that seeing as you seem as interested in the area as me that you'll enjoy the discussion:))..
work away!
1. Why do you not use freeweights? This only raises a question in my mind seeing as you've mentioned training with a PT for over a year. I'm just wondering why he hasn't got you lifting heavier weights? Maybe this is down to your goals or is it something that you dislike?
Yeah I always use freeweights. "Dumbells" right!? See Im just not so familiar with the terms I think. The supersets I've posted up all have dumbell exercises in them. A session is generally a combo of bodyweight/dumbell/freeweights/machines/cardio and whatever else there is!
2. What is the idea behind the incline walking on the treadmill?
Not sure to be honest...just his style. Try it out, its not as easy as it sounds:) Another trainer in the gym often has her clients, (and she does it herself too sometimes when Im there, if shes free) puts the treadmill on the full incline so you have to hang on or you'll fall back, and walks at a very fast speed for 10mins. Just another option I guess.
3. Do you always use high reps (anything above 8reps is high in my opinion:P). Have you ever focused on lifting in the 3-5 rep range with heavier weights?
Honestly yeah, though I reckon low reps is anything under 10!. No I never do 3-5. The least I've done is 6 but thats rare. Again, just his style of training.
4. You mentioned he always has a new exercise each session..Do you not have a set programme...I'm curious about this point in terms of progression.
Yep, this is what dumbfounds me. But at this stage its usually just something small, like, yesterday using the foam roller thingy, doing crunches we sort of did it a different way than before...just a different sort of twisty crunchy way...hard to explain :P But generally theres a routine:
Training now twice a week is upper or lower body (3 times was legs/back and shoulders/biceps-triceps arms etc)
Its usually start off with a cardioy bodyweight warmup thing then
a superset of whatever; freeweights and bodyweight or something
then cardio for 6 mins (thank god its only short...always has been. These days its rowing and I try beat my last time)
Then more supersets or whatever...varies
More cardio
Supersets or again whatever, varies
Core
Collapse!
(I hope I'm correct in the term Supersets. I mean 3 different moves, machines or otherwise at a higher rep/heavy weight, gradually upping the weight and lowering the reps x 3 or 4 or whatever)
Please don't feel like you have to defend your training, I'm just curious about it as it's different to mine. I'm sure if you looked at my log you'd have plenty of questions for me too!!
No worries:) I honestly though everyone just did the same sort of stuff. Are you with Crossfit or do you have a PT or are you doing it all yourself?
I'm going to check out your log. I did before but flicked through it....must have a better look:)
I must admit, I am a little freeked out by how I'm conveying what I'm at, and my trainer. I'm tempted to unveil his identity and where he trains but I dont think its appropriate to be honest. As I was saying to Hanley before, I definately think lots is being lost in translation. I'm not knowledgeable about the right names and stuff so leads to confusion. I am sort of fighting to defend it all but its interesting/entertaining/amusing...and maybe a teeny weeny bit frustrating...but mustly amusing at the reactions before.
I reckon youre like me though; you've discovered and kind of become a little addicted to the whole fitness thing maybe...and its interesting. So so interesting. My friends have zero interst in anything like this so I've turned to boards or my trainer for info but while warey of what I read on the net in general, I'm equally warey about forums! (I mean that in a nice way!!!) Everyones got to say their tuppence worth. If we all thought and did the same it would be pretty boring! 0 -
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Nope I'm not with Crossfit nor do I have a PT. I started training in a coached gym in October so the programmes I follow are that of the gym..No worries:) I honestly thought everyone just did the same sort of stuff. Are you with Crossfit or do you have a PT or are you doing it all yourself?
I'm going to check out your log. I did before but flicked through it....must have a better look:)
Like I said before, you don't need to defend your training but you should be aware of what your doing and critical of it too...by that I mean, asking yourself questions..What am I doing? Why am I doing it this way? I think that can be the problem with a lot of people, that they don't take enough interest in what their doing to evaluate and decide whether it's working or not...that's not directed at you..I'm just saying in general terms.
I must admit, I am a little freeked out by how I'm conveying what I'm at, and my trainer. I'm tempted to unveil his identity and where he trains but I dont think its appropriate to be honest. As I was saying to Hanley before, I definately think lots is being lost in translation. I'm not knowledgeable about the right names and stuff so leads to confusion. I am sort of fighting to defend it all but its interesting/entertaining/amusing...and maybe a teeny weeny bit frustrating...but mustly amusing at the reactions before.
Yeh I got into the whole fitness thing a few years ago as a stress relief from a crazy job, then I learnt how to lift at one of G'ems workshops during the summer and got interested in the whole weights side of things as opposed to solely running/spinning and all that jazz.I reckon youre like me though; you've discovered and kind of become a little addicted to the whole fitness thing maybe...and its interesting. So so interesting. My friends have zero interst in anything like this so I've turned to boards or my trainer for info but while warey of what I read on the net in general, I'm equally warey about forums! (I mean that in a nice way!!!) Everyones got to say their tuppence worth. If we all thought and did the same it would be pretty boring!
With regards to the forum,it doesn't take long for you to realise who knows their stuff and who doesn't. I've met a fair amount of boardies at this stage and I know who to listen to. For instance, Hanley holds a lot of Powerlifting records and always gives sound advice so I tend to listen to him..even if he does have a HUGE ego:P
Yes, Dumbbells, kettlebells, barbells..I suppose I was just wondering why havent logged many compound movements yet..deadlifts, squat, overhead press, pushups, pullups, bench, rows.Yeah I always use freeweights. "Dumbells" right!? See Im just not so familiar with the terms I think. The supersets I've posted up all have dumbell exercises in them. A session is generally a combo of bodyweight/dumbell/freeweights/machines/cardio and whatever else there is!0
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