September 10, 2013 Personal Workout Summary

In the ongoing expansion of post topics I will start posting my workouts. The reason being is that last year I got to a major plateau in my workouts and couldn't break the cycle of gaining nothing. So I hired a personal trainer for 3 months to re-teach me how to workout. Change up the exercises, learn how to use the treadmills, bikes, and machines differently to gain ground. It worked for me, 45 pounds gone in a year and in the best shape I have been in probably ever. Except for my competitive swimming years.

Tonight I hit the gym. I have spent a majority of the summer out of the gym and mainly biking and running. Now that winter approaches I need to start my routine of strength building and working out indoors.

I started out with a 20 minute treadmill run. 1/4 mile 4mph walk the a 6mph run to 1 mile the up to 7mph run for the last few minutes. This was to get warmed up.

I hit the weights and machines, not much cardio tonight.

• Back Extensions with 35lb weight held at the chest.
• 15 reps, 3 sets
• Leg Presses
• 10 reps, 2 sets, 150lbs
• 12 reps, 1 set, 175 lbs.
• Bench Press 65 lbs
• 30 fast reps, fast as you can, 2 sets
• 20 reps, 1 set
• Cable tricep pulldowns
• 10 reps, 3 sets, 60 lbs
• Lat Pulldowns
• 10 reps, 2 sets, 90lbs

I wrapped up the workout with sprints sets.
1:30 walk then 30 second sprints, each sprint intervaled from 6 mph, 7, 8, 8.5, 8, 7, 6.

A little heavy on the arms tonight, as I write this they are barking at me. Tomorrow they will be sore but I expected it since I haven't done much strength over the summer. I will get back into it and round out the workouts.

Everything I did was simple and easy to setup. Just made the rounds, cranked my Spotify workout playlist and pushed it. If you follow this one I just saved you a PT session fee, you're welcome. :)

End of Line.
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Posted in: fitness,health