Tom's first journal

[Tom_B]

Feb 19

Training - OFF


Diet - ok .. I was really really bad today

Meal 1 (10:00am) - whey , CC , PB , SF maple syrup , muesli
Meal 2 (12:15pm) - whey , muesli, natty crunchy Pb , SF maple syrup, CC , 2 sugar mound cookies
Meal 3 (3:45pm) - CC , chicken , almond butter , fiber 1 , fishies
Meal 4 (7:00pm) - 4 chicken fingers , fries , turtle pie , atkins ketchup , little bit of diet pepsi , 1 slice of peporni cheese pizza (12" slice)
Meal 5- (9:10 - 10:30pm) - 2 sour jolly ranchers , 1/4 a box of milk duds , 1/3 of a chocolate bar , 1/2 - 3/4 a bag of a large popcorn, LOTs of diet pepsi
Meal 6 (11:40pm) - 4 pieces of extra cheese peporni pizza ( 12" slices)
Meal 7 - (around 3 -4 am) CC , fiber 1 , fishies

Water - 4L - 5L
Additonals -3cups of caramel coffe (50ml of unsweetned soy milk in each)

Ok today was probably like the best day of my life!! holy crap it was soo fun! First me and Diane , Steve , and Micheal all went out to the malla nd ended up watching crazy twe kaw doe people break boards and such and walk around and check stuff out , then we went back to Dianes and orderd pizza / fries and such. And we hung out there for a while which was fun .. but then at 9:10 Me , Micheal , Dan , Scott , Brenden , Sheena , Stephanie , Jessie , Alicia , Nikita , Roger and 2 other people all went to see "Boogyeman" (which is a REALLY bad movie .. I mean REALLY REALLY bad) it was hillarious , we were just screaming in the theartes I really thought we were gonna be thrown out! It was soo much fun! (and the food was eratic here cause eveyrone was sharing everyone's food so I'm not sure exactly how much I ate) Then we were all leaving and me , Mike , Dan and Steph and Jessie were all waiting around for Steph's and Jessie's ride and then me, Mike and Dan were gonna walk home (cause I convinced them to as I wanted to walk , I was sooo hyper!) And then Dan decided he wanted to go to pizza (as there's a pizza place right beside the theatres) but we were all soo full , but he was Like "O come on , this is your day where you can eat anything , so just force it in ... and that goes for all you other bitches too!" Jessie had to go though .. but before we went to the pizza place we decided we wanted to go jump people's fences at like 11:30pm so we started running and screaming and then Dan hit this snowbank and went flying across the ground , and then the cops pulled over and was asking if we were alright , they thought we were drunk omg , so then we got our pizza and were screaming in there and I just got finished talking about donkey sex (Don't ask .. you don't wanna know) when my aunt turns around and goes Hey tom , she was sitting right behind me!
So then we ate our pizza and ran home / threw each others in snow banks.. then when we got back Steph and Dan took a taxi and Steve was back from Diane's so me Steve and Mike played some Halo 2 for a while and now I'm here all hyped up writting this! ahh such a great day!

 

[Tom_B]

O ya and P.S. I think my heart is starting to stengthen or something .. even though it did start hurting when I was jumping up and down yesterday for my cardio but I decided I wanted to randomly figure out my RHR today and it was at 64 BPM so that's good I guess.

 

[BulkMeUp]

I've always been trying to go to failure on warm ups opps!

Warm up is exactly that... to warm your muscles up and get the blood flowing a bit higher than resting. Not weights near an actual set taken to failure.

Will reply to other stuff later. A bit busy now.

 

[Emma-Leigh]

They pyramiding sounds like fun .. but I think I'm gonna stick to the 30lbs until I can increase my strength cause I find it really hard to hold the 32.5lbs , I think that's what might have been hurting my wrist. So after I build up my strength a little then I think I'll give the pyramiding a shot.
If I do my Db Flyes first should I do it this way
Db Fly - 4 sets (1 w/u set , 3 sets in 8 -12 range)
Incline DB Press - 3 sets ( 4-6 reps)
Db Press - 3 sets (8-12 reps)

Hmmm... DB fly + incline press would be fine and then do decline push ups, wide grip dips or decline flyes. You need something that targets your lower pecs more.

On my cheat thingy day I usually go to 6L of water , I just feel better that way. I don't think it's in my diet .. as I'm gaining around 1 pound a week and NET carbs are around 280G .. I think it might fall in the sleep department I'm usually up at 4:30am and don't get to bed until around 10 - 11 PM because of work / homework now ... and I'm the type of person that needs sleep! as I child i would sleep like 10 hours a day .. my record was sleeping for 15 hours ..last night I slept for 11 hours and am feeling alot better today. So I need to find a way to get in more sleep ..

You need rest tom - that is when your muscles grow!

didn't even think of those I was thinking about it more during school .. I don't think BB hack squats would be good anyways , as I proabbly won't have a good enough grip to grip the bar without droping it - so I'm gonna give the DB squats a try.

Good! You could also alternate with Pistols - these don't need much weight to be as effective as a full squat!

Ok I'll increase reps for the curls if I continue to do them.

INCREASE!! From 18 -21 reps??!! Don't you mean decrease?

 

[Emma-Leigh]

I've always been trying to go to failure on warm ups opps!

Arggg - What do you think WARM UP means tom!!

about how much weight should I be able to do for those if I can normall ysquat 110-115 pounds

It will probably depend on how much you can hold with your arms!

should I still try box squats using the DB

I would use a BB for these.

Before I would only go parralel to the floor with squats until I got comfortable .. now I like going past.

That is fine - just make sure your core is strong enough to cope and that your knees do not get injured if you don't have enough muscle mass to support the move!

If I bering my leg too far back on the bench so my toes hook around on the other side it REALLY hurts my foot once I squat down , but if I leave it so my toes are just on the edge of the bench it dosen't bother my foot .. but sometimes when I'm coming out of the squat postion my foot just falls off .. I think it's because I don't have my toes back far enough .. but like I said it hurts when I do that , what am I doing wrong?

Your toe shouldn't hook over the back or hang on the front - your foot should lie on the bench flat, so the top of your foot is on the edge (so you can squat down without it getting in the way).

Put it HALF WAY between those two positions.

So no more walking lunges with 10 -12 reps per leg? When I say 24 reps I don't mean for each leg I mean in total , so 24 would be 12 on each leg.
but I'll switch to reverse Db lunges then , never tired them before.

I would do 6 to 8 reps per leg and try the reverse lunges, they are really good (make sure you step up and back each lunge).

I jsut hate trying ot get the damn bar up when it's 130lbs .. espically at the end of my leg workout when I'm really fatigued

When can you look to getting to a gym???

 

[Tom_B]

Feb 20

umm whatever happened this day
I went to quote this to post my stuff for another day but accidently hit the edit button
I think it was my back day I can re-post that if anyone wants me to.

 

[Tom_B]

Warm up is exactly that... to warm your muscles up and get the blood flowing a bit higher than resting. Not weights near an actual set taken to failure.

Will reply to other stuff later. A bit busy now.

that goes to show you hwo stupid I really am , I shoulda realized if it's a warm up set of 12 reps not to go to failure

 

[Tom_B]

Hmmm... DB fly + incline press would be fine and then do decline push ups, wide grip dips or decline flyes. You need something that targets your lower pecs more.

I thought that it wasn't possible to isolate the upper , middle , lower pecs anyways .. I'm sure I can figure something out about that .. jsut gotta give me till tomorrow as I have some really really good news to share soon

You need rest tom - that is when your muscles grow!

I know it's just my life as been so much more hetic as of late .. I can't seem to get to sleep early enough.

Good! You could also alternate with Pistols - these don't need much weight to be as effective as a full squat!

hmm pistols? I'll have to look it up .. but it won't really matter as I'll be able to do normal squats anyways

INCREASE!! From 18 -21 reps??!! Don't you mean decrease?

yup decrease .. but I don't think I'll be doing these anymore anyways.

 

[Tom_B]

Great News!

As of Today I am now a member of my first gym no more have ass craped equipment , no more half ass workouts! I'm soo excited!
This is what happened , I was sick and tired of working out at home .. so I went and talked to my mom about it , I told her it's getting to a point where my safety is concerned because I don't have proper equipment , so after a long talk she decided to get us both memberships , and she wants to start working out (cardio only , and not with a proper diet anyways .. ) so we'll be going there every morning at 6 am I'm soo excited! There's tons of free classes I can do (I'll post them later) , there's a free sauna I can use , theres tanning , a cardio room and then .. the weight room! It was like .. orgasmic , so many .. machines , weights and benches !! AHH it was overwhelming! .. although I didn't get a good look at everything (hell I didn't know what half the stuff was) I think I saw a glute-ham thing , and a decline bench .. along with you know stuff like squat rack , bench etc. anyways I asked if the guy had a sheet with all the different machines I could take home and he said that when you join you can get free training lessons witht the personal trainers I jsut have to set up an appointment , so I have an appointement tomorrow at 4pm to learn about the different exercises / equipment .. hopefully he'll teach stuff like proper form and everything god i'm so excited right now! Tomorrow morning is my last day of working out at home!

Okay I REALLY want to try out one of the classes .. so which ones would be acceptibly on my cardio / abs / flexabilty days??

• Easy Steps
• Tone and Moan
• Stepaerobox
• Cardio Madness
• Butts n' Gutts
• Step and Pump
• Pilates / Ball
• Cardio Box
• Stability Ball
• Step it up!

 

[Emma-Leigh]

As of Today I am now a member of my first gym

WOOOO HOOO!! ​

OH MY GOD!! That is FANTASTIC!! That is BETTER than fantastic!! THAT IS SPLENDIDLY SPLENDID!!!

YAY for you!!

I am SOOOOO pleased your mother did that!! Did you thank her a thousand times??? Go and give her a hug for me ok!! That was wonderful - that is just the best gift she could have given you (well, you know, besides life and all those things).

You will have to tell us ALL about how your session goes!! And you need to take a camera and take photo's of all the equipment so we know what is there and tell you what to use!!

Okay I REALLY want to try out one of the classes .. so which ones would be acceptibly on my cardio / abs / flexabilty days??

• Easy Steps
• Tone and Moan
• Stepaerobox
• Cardio Madness
• Butts n' Gutts
• Step and Pump
• Pilates / Ball
• Cardio Box
• Stability Ball
• Step it up!

Hmmm.... Ok - I would stay away from anything that has too much resistance type stuff (so tone and moan, pump and probably butts and gutts would be poor choices).

Maybe the step classes (watch your knees though) would be ok.... Cardio madness might be for a little later (check your heart first!!).... The ball work would be core stability mostly and might be ok.

What you could do is try to go and check out the classes first (so head into the gym at times when they are on and take a look) and then pick a few to try...


Good news tom!!

 

[Tom_B]

WOOOO HOOO!! ​

OH MY GOD!! That is FANTASTIC!! That is BETTER than fantastic!! THAT IS SPLENDIDLY SPLENDID!!!

YAY for you!!

I know I was so excited and what made it even better was my day before I got the membership was probably one of the worst days of my life , I was in such a depressed mood , then this happened! I was so excited!I was jumping up and down , omg all thos weights and mahines and all the new exercises I will be able to do in time , and personal training sessions!

I am SOOOOO pleased your mother did that!! Did you thank her a thousand times??? Go and give her a hug for me ok!! That was wonderful - that is just the best gift she could have given you (well, you know, besides life and all those things).

yup! I was so surprised she did this for me! I just kepy thanking her over and over but she's REALLY excited too , she when she was in her twenties she use to be a cardio freak and would always do aerobic / step classes and no matter what she wouldn't miss a workout! Well now I know where I get that from! She was so excited she had to go out and spent an hour trying to find a "cute" gym outfit
P.S. she refers to you guys as "The people from the internet"

You will have to tell us ALL about how your session goes!! And you need to take a camera and take photo's of all the equipment so we know what is there and tell you what to use!!

I'm looking forward to the session and I don't even know what's happening , he jsut a free personal training session so I'm not even sure if I'll be lifting or what but o well I can't wait for it , I'll be thinking bout it all day
Hmm pics , well it is about time I got a digital camera , be easier / clearer for my progress pics as well , I'll have to look into how much they cost and maybe convince my dad to pay half with me

Hmmm.... Ok - I would stay away from anything that has too much resistance type stuff (so tone and moan, pump and probably butts and gutts would be poor choices).

Maybe the step classes (watch your knees though) would be ok.... Cardio madness might be for a little later (check your heart first!!).... The ball work would be core stability mostly and might be ok.

What you could do is try to go and check out the classes first (so head into the gym at times when they are on and take a look) and then pick a few to try...


Good news tom!!

it was a step class that was going on when me and my mom went there and it sounded like so much fun! I really wanted to try it out , and the instructor is the teen health center women at our school I was also thinking about doing a Pilates / STability class for my cardio / ab day or something , but I'm gonna take your suggestion and check the classes out first!
P.S. I'm gonna talk to my mom about the heart thing today , as I was also talking to her about why the bone mineral density scan thing hasn't happened yet and she said "Well it's gonna take a LONG time for that to pass through Moncton's hospital , like a couple of months , my friend who just found out she has cancer a month ago needs one done to and her appointment still hasn't been sent through and she has cancer" so it's pointless I suppos to wait for th ebone thing hten the heart thing now .. I just didn't want to add pressure to my mom or anything by having her to worry about taking me to 2 different appointments around the same time you know?

 

[Tom_B]

Feb 21

Training - Cardio / ABS
Cardio - 5 minutes of running up and down
fat - burning yoga session

Abs - "Janda" sit-ups - 1x10 , 1x12
Ball Pikes - 1x15 , 1x12
Saxon bends *5lbs* 2x10
+ all the stuff in the yoga session (eg . bridge , 4 point table etc.)


Diet - This was my last day for protein bars I'll be replacing them with a can of tuna , and a TBSP of crunchy natty PB. .. that means my meal will be around 3:15 - 3:30 instead of 2:56 .. O well not that much time .. as long as I don't go over 4 hours ..
I'm doing this because of money. it's $3 for each protein bar .. so buying 6 a week = $18 .. I need to start saving my money for my driver's course , so some stuff in my diet might change around (macros maybe by just a little , cals won't) so I can save some money ..

Meal 1 - whey , oats , skim milk , banana
*post workout* - whey , oats , skim milk , banana
Meal 2 - whey , muesli, natty crunchy Pb , SF maple syrup, CC
Meal 3 - brown rice , chicken , apple , fishies , celery
Meal 4 - protein bar , oats , Sf maple syrup , cinnamon , broccoli , lemon juice
Meal 5- CC , almond butter , fiber 1 ,
Meal 6 - CC , almond butter, fiber 1

Water - 4L
Additonals - green tea


Today was one of the best / worst days of my life.
Best in regards to my training life
Worst in regards to my personal life ..

 

[BulkMeUp]

As of Today I am now a member of my first gym

Thats GREAT!!!!!!

no more have ass craped equipment , no more half ass workouts! I'm soo excited!

Yup. Now we need to see the weight steadily INCREASING!!!!! no more excuses!!!

anyways I asked if the guy had a sheet with all the different machines I could take home and he said that when you join you can get free training lessons witht the personal trainers I jsut have to set up an appointment , so I have an appointement tomorrow at 4pm to learn about the different exercises / equipment .. hopefully he'll teach stuff like proper form and everything god i'm so excited right now! Tomorrow morning is my last day of working out at home!
Generally that first tranning session is more like an intro session to 'introduce' you to the various equip. You might do a couple of exercises of various equip for a full body. Not really a workout but just take from machine to machine to show you around.

 

[BulkMeUp]

Diet - This was my last day for protein bars I'll be replacing them with a can of tuna , and a TBSP of crunchy natty PB. .. that means my meal will be around 3:15 - 3:30 instead of 2:56 .. O well not that much time .. as long as I don't go over 4 hours ..
I'm doing this because of money. it's $3 for each protein bar .. so buying 6 a week = $18 .. I need to start saving my money for my driver's course , so some stuff in my diet might change around (macros maybe by just a little , cals won't) so I can save some money ..

Keep the proten bars only as a last min convienance to help when you dont have time to get a meal together.

Best in regards to my training life

Worst in regards to my personal life ..

 

[Tom_B]

Thats GREAT!!!!!!

Yup. Now we need to see the weight steadily INCREASING!!!!! no more excuses!!!

Yupers , I got all the weights I need at my disposal

Generally that first tranning session is more like an intro session to 'introduce' you to the various equip. You might do a couple of exercises of various equip for a full body. Not really a workout but just take from machine to machine to show you around.

Well I didn't even think I was gonna do anything .. I thought he was jsut gonna take me around the gym showing me / giving me info on the various equpiment .. well we were both wrong , he wanted me to do an actual workout! UGH!! .. and I had done my chest / tri in the morning .. so even after I told him that he still wanted me to do a back / bi session .. I'll post it ..

 

[Tom_B]

Keep the proten bars only as a last min convienance to help when you dont have time to get a meal together.

ya .. I'll probably buy like maybe once a week just in case .. god knows I coulda used one today.

 

[Tom_B]

February 22

Training - Am - chest / tri (total time - 45 minutes)
Pm - 10 minute warm up on bike , Back / bi (total time - around 30-40 minutes including bick)


Chest -
Db flies - *10lbs* 1x12 , *15lbs* 1x12 + 1 slow wobbly rep , 1x12 , 1x11
Incline Db Press - *30lbs* 1x6 with fairly good form .. not the best but not bad , 1x5 with good form , 1x 4 1/2
Db Press - *30lbs* 1x 5 1/2 with fairly alright form , *25lbs* 1x 9 1/2 , 1x7
Tricep Extension - *35lbs* 1x14 , 1x12
Dips - 1x10 *held at bottom postion for 1 second* +1 explosive rep , 1x11 , 1x9

Emma's suggestion about pre -fatiguing my chest with the flies worked .. it just made my actual Db press weight suffer .. it was a good workout in terms of stiffness / sorness , but I didn't sweat .. at all , not even close. So I was curious and measured my HR and it was at 150 when it's at 150 and I'm doing cardio I sweat .. but not with weights

Back (I'll try and remeber everything ..) - He made me super set everything! there was no rest inbetween anything! not to metnion I think he went overkill on my biceps ..
10 minute warm up on bike

Hyper Extensions - 3x 12
Super Seted with
BB Curls - *30lbs* 1x12 , *35lbs* 2x12

Lat Pulldown - *50lbs* 3x12
Super Seted with
Weird things where I had to sit on a ball and hold some DB by my sides then curl / twist them up to my shoulders - *15lbs* 3x12

Row (with the long bar) - *50lbs* 3x12
Super Seted with
Alternating Hammer Curls - *20lbs* 1x8 , *15lbs* 1x24 , 2x20

Most of those weren't taken to failure , I made sure I didn't ..
My form was good he said .. but then again he wouldn't comment on anything unless I asked .. he was mostly talking ot other people there , after I asked him he told me for BB curls I should keep feet together and for any bicep work I shouldn't bring my arms fully down past my hips .. keep them at hips so I always have a "peak" in my bicep.
This workout was VERY tiring , in terms of stamina .. I was sweating like mad , and I was working out in pyjama pants and a sweater I seriously have issues about being in public with t - shirts .. I felt stupid because I didn't have a towel or anything and I had to keep wiping my sweat off my forehead with my sweater sleeve .. also during my hyper extensions there was a mirror beside me and I felt like my sweater was going up and showing my stomach (which it was a little ..) so I looked over to see how bad it was .. only to find out my Homer Simpson boxers were exposed o god it was embarrasing as hell .. and my ass looked weird .. it was surprising cause he could see I had an ass .. I think it's growing but in a werid way

I told him my current routine and he said it sounded like I knew what I was doing (Emma ) , but I still have another session with him tomorrow , I told him I still wanted him to check my form for my exercises , so tomorrow I'll be doing a LIGHT leg workout with like 1 set for each jsut so I know I'm doing squats and lunges correctly ..


Diet - Because of the extra workout I added an extra meal .. it was 15 minutes after my workout though , cuase I had to go home and make it up

Meal 1 - whey , oats , skim milk , banana
*post workout* - whey , oats , skim milk , banana
Meal 2 - whey , muesli, natty crunchy Pb , SF maple syrup, CC
Meal 3 - brown rice , chicken , apple , fishies , celery
*3 and a half hour nap*
Meal 4 - tuna , PB , fishies , oats , cyrstal light
*2nd post workout* - whey , oats , skim milk , banana
Meal 5- CC , almond butter , fiber 1 ,
Meal 6 - CC , almond butter, fiber 1

New Macros for the day -
Calories - 3073
Fat - 67G (9G sat)
Carbs - 357 (47g of fibre)
Protein - 267 too much ..

Water - 4L
Additonals - green tea

I woke up this morning feelign drained .. not enough sleep .. but I still worked out , when I got to school everyone told me how sick I looked .. I felt so sick and liek I was gonna puke everywhere , so I went home at lunch and slept .. after that I was feeling ALOT better .. too bad I woke up at 3:30 which meant I ate , re-washed my hair , did my hair all and made it to my appointment in 30 minutes.
Tomorrow I'm sleeping in .. not gonna do flexabilty exercise because I'll be doing a LIGHT leg workout later (won't even need PWO) and also because of the extra workout today.

 

[BulkMeUp]

This workout was VERY tiring , in terms of stamina .. I was sweating like mad ,

and I was working out in pyjama pants and a sweater I seriously have issues about being in public with t - shirts .. I felt stupid because I didn't have a towel or anything and I had to keep wiping my sweat off my forehead with my sweater sleeve ...

Dont worry. After a while you wont care too much and comfort wil become a priority. You will end up wearing a t-shirt and gym shorts to the gym and you wont care what anyone thinks.

I woke up this morning feelign drained .. not enough sleep .. but I still worked out , when I got to school everyone told me how sick I looked .. I felt so sick and liek I was gonna puke everywhere , so I went home at lunch and slept .. after that I was feeling ALOT better ..
.

Remember, you MUST rest. Or your body will demand that you do so. As i have said before, if you exercise with adequate intensity and dont rest, it will catch up with you and you will feel tired and demotivated. As a result your training and everything will began to suffer.

 

[Tom_B]

It was a nice workout , I just wish at the same time I hadn't done it .. doing a chest / tri in the am then back / bi in the pm ... overtraining!

Dont worry. After a while you wont care too much and comfort wil become a priority. You will end up wearing a t-shirt and gym shorts to the gym and you wont care what anyone thinks.

Well hopefully there aren't too many people at the gym at 6am tomorrow .. I'll have to play it by ear , but more than likely I'll wear a t-shirt .. shorts .. hmm probably not , I love my PJ pants

Remember, you MUST rest. Or your body will demand that you do so. As i have said before, if you exercise with adequate intensity and dont rest, it will catch up with you and you will feel tired and demotivated. As a result your training and everything will began to suffer.

I'm just finding it so hard to get to bed on time with all my homework and crap .. I know it can be done I jsut nned to put forth more effort , I plan on getting to bed at 9 tonight.

 

[Tom_B]

Febuary 23 (P.S. Emma if you get a chnce please can you read this to confirm stuff?)

Training - OFF (was suppos to be flexabilty , but with my extra workout yesterday I figured extra sleep would be more benefical.)


Diet -

Meal 1 - (7:30am) 4 fishies
- (8:15am) - whey , muesli , natty crunchy PB , CC , SF maple syrup
Meal 2 - brown rice , tuna , chicken , apple , fishies , celery
Meal 3 - oats , crystal light , tuna , PB ,
Meal 4 - banana , skim milk , oats , whey
Meal 5- CC , almond butter , fiber 1 , skim milk
Meal 6 - CC , almond butter, fiber 1 , fishies

Macros for the day -
Calories - 2685
Fat - 65G (7G sat)
Carbs - 308G (42G of fibre)
Protein - 216G

Water - 4L
Additonals - green tea



Had another appointment at the gym where I got the trainer to go through my routine and explain the form for some of the exercises .. which he went through and kinda skiped most and said "well that's self explanitory .."
I also wanted another exercise for my back instead of one arm Db Row , a decline movement for my chest , and another exercise for my legs OTHER than lying leg curls .
Well instead of one arm Db rows , I'll be doing Rhomboid Rows (with the machine).
For my chest he suggested a V - Press (and also for my triceps instead of doing tricep extensions with the DBs I'll be using the machine as I find the DB's are too hard on my elbows , he also said dips were self explanitory .. but I have no idea where I can do them in the gym )
Then for my legs he suggested Hack Squats I was kinda silent for a second then I was like , no I'm gonna say something so I said "Umm are you sure that Hack squats would be good? I mean .. I got Squats and Spilts squats which both target my quads , but I only have 1 exercise for my Hammies , the reverse lunges , so why would I do another exercise for my quads? would it not be more beneifical to do another exercise for my hammies? And maybe replace the normal squats with the hack squats if you feel those are more benefical .. " then he said "Umm ya , your right" I was thinking okay .. so how do you feel about replacing the squats with the hack , are they more beneifical??
anyways .. he then proceded to show me how to use the Hack Machine and not the regualr squat rack , so I'm guessing he wanted me to do those instead of normal squats ..
Then I explained Split Squats to him and showed him my form on those , and he said I did them perfectly (and it was so much easier to postion my foot on there bench!!) , just be careful not to use to much weight on them.
He said I showed good form in reverse lunges , just to make sure my kneww dosen't go past my toes , he also showed my a set of calf raises where I use this board , jsut gotta make sure I can balance on it.
Then he went right onto my shoulder exercises without suggestion another ham exercise I could do .. .
So at the end I told him he didn't really tell me another exercise I could od for my hams , so he very hastefully went to a bench layed on it and said "just put a DB inbetween your feet an dcurl you legs up" .. HE WAS JUST SHOWING ME A LYING LEG CURL WITH DB'S! . (they also don't have a glute-ham machine I asked)
So I don't know .. I jsut felt like he didn't want me there , or didn't wnat to spend time on me cause he probably thinks I'm just one of those kids that is gonna quit quickly.. or he's just a bad Personal Trainer. Either way I'm not going back to him , I'll figure out the equpiment on my own as he obviously dosen't wna to show them to me. I'll search the gym tomorrow mornign to see if I can improvise and do glute ham raises , if not I'll reasearch something tonight for back -up tomorrow morning.

 

[Emma-Leigh]

Hey Tom!

Ok - quick comment tonight before I fall asleep on my desk (keyboard inprints in my cheek would NOT be pretty tomorrow morning!!) but I will do more detail tomorrow ok??

Training - OFF (was suppos to be flexabilty , but with my extra workout yesterday I figured extra sleep would be more benefical.)

Woo hoo!!

Diet -
Meal 1 - (7:30am) 4 fishies
- (8:15am) - whey , muesli , natty crunchy PB , CC , SF maple syrup
Meal 2 - brown rice , tuna , chicken , apple , fishies , celery
Meal 3 - oats , crystal light , tuna , PB ,
Meal 4 - banana , skim milk , oats , whey
Meal 5- CC , almond butter , fiber 1 , skim milk
Meal 6 - CC , almond butter, fiber 1 , fishies

Macros for the day -
Calories - 2685
Fat - 65G (7G sat)
Carbs - 308G (42G of fibre)
Protein - 216G

Overall - excellent!!

YAY for carbies!! You're damn lucky getting to eat all that yummy food! Take FULL advantage of it! Damn - now I have a craving for museli, CC, whey, SF syrup and PB!!



But what is with meal 1 - 4 fishies is not a meal??

Well instead of one arm Db rows , I'll be doing Rhomboid Rows (with the machine).

That would be ok - other things you could do is a t-bar row, horizontal pull up (uses the smith machine), Close-grip chin ups (assisted if need be) or high cable rows (seated cables).

Remember - you will have LOTS of choices now!

For my chest he suggested a V - Press (and also for my triceps instead of doing tricep extensions with the DBs I'll be using the machine as I find the DB's are too hard on my elbows , he also said dips were self explanitory .. but I have no idea where I can do them in the gym )

You could do decline DB flyes or press or decline push ups for chest. For parallel dips there would likely be a set of bars SOMEWHERE (eg: often on the ab chair or you will have an assisted machine somewhere)...

For triceps there is also tricep push downs, overhead rope extensions, close-grip bench, narrow push ups, bench dips..

Then for my legs he suggested Hack Squats I was kinda silent for a second then I was like , no I'm gonna say something so I said "Umm are you sure that Hack squats would be good? I mean .. I got Squats and Spilts squats which both target my quads , but I only have 1 exercise for my Hammies , the reverse lunges , so why would I do another exercise for my quads? would it not be more beneifical to do another exercise for my hammies? And maybe replace the normal squats with the hack squats if you feel those are more benefical .. " then he said "Umm ya , your right" I was thinking okay .. so how do you feel about replacing the squats with the hack , are they more beneifical??

I think that would be ok - you could rotate them (one week hack, one week squat). Hacks will allow you to build your leg strength (esp. quads) without having to rely on your core strength (which is why you might not be improving with your squats). You can also vary your foot position to target different areas (higher = butt, wide = inside, narrow = outside). Leg press would also be an option.

For your hammies, look into romanian DLs, SLDLs, Split-legged squats, glute-ham raises (you don't need a machine, just do them off the seated calf or the lat pull down by facing the other way and wedging your heels under the knee pads OR use the squat rack, set the safeties to bench height and do them off a bench - just remember to stack on the weights with the seated calf!). Ummm... There is also seated leg curls, Single legged box step offs, hammie pull thru's...


Argg... Eyes... twitching.... need.... sleep....

I'll think more tomorrow...

 

[BulkMeUp]

It was a nice workout , I just wish at the same time I hadn't done it .. doing a chest / tri in the am then back / bi in the pm ... overtraining!
.

Dont worry about that. One day is not overtraining.

 

[BulkMeUp]

Had another appointment at the gym where I got the trainer to go through my routine and explain the form for some of the exercises ..

Dont fuss that you HAVE to do a specific exercise. You wont stick to doing a specific exercise/routine for the rest of your life. So if he has given you a slightly diff routine, give it a try. If you feel it dosent work for you (after giving it reasonable time) you could always change. Besides you will change your routine from time to time.

You can always educate yourself in the meantime. This site has some good explanation as well as a small video to show most exercises. http://www.bsu.edu/webapps/strengthlab/Home.htm

Are you paying for these sessions or are they part of the sign up?

 

[Tom_B]

Hey Tom!

Ok - quick comment tonight before I fall asleep on my desk (keyboard inprints in my cheek would NOT be pretty tomorrow morning!!) but I will do more detail tomorrow ok??

Thanks Emma!
mmmm sleep , I need to seriously get that arranged , as the lack of it is starting to affect my life out of the gym as well ..

Woo hoo!!

It was so nice getting a solid 9 hours of sleep!

Overall - excellent!!

YAY for carbies!! You're damn lucky getting to eat all that yummy food! Take FULL advantage of it! Damn - now I have a craving for museli, CC, whey, SF syrup and PB!!



But what is with meal 1 - 4 fishies is not a meal??

MMMM carbs , trust me I do take full advantage I love all the yummy foods I eat! sure it can get filling but meh I strecthed out my stomach once more and I can do it again , I just keep shoving down the food!
As for the fishies .. well I didn't know what to do because in order to get to school on time I would have to wake up at 7:30am in order to shower / hair stuff. but if I ate at 7:30 then the next time I would eat at would be around 11:40 am ... so I thought I could have the 4 fishies to time me over for about 40 minutes untill I ate my actual breakfast .. I take it , it dosen't work that way

That would be ok - other things you could do is a t-bar row, horizontal pull up (uses the smith machine), Close-grip chin ups (assisted if need be) or high cable rows (seated cables).

Remember - you will have LOTS of choices now!

ya all the choices are gonna start confusing me now! I'm gonna have see what most of these machines are and see if there in my gym ..
I do now I could do the close - grip chin ups , I was looking at this machine and I think it's to do Hanging leg raises ( ) and pull - ups .. then I was also thinking of the Lat pulldown as weel

You could do decline DB flyes or press or decline push ups for chest. For parallel dips there would likely be a set of bars SOMEWHERE (eg: often on the ab chair or you will have an assisted machine somewhere)...

ya .. I thinking I'm gonna look into something other than the V - Press .. I don't know I jsut didn't like it .. I think it would require too my work for my arms ..

For triceps there is also tricep push downs, overhead rope extensions, close-grip bench, narrow push ups, bench dips..

so those are what those ropes are for! Your triceps .. at the end of my workout my mom came downstairs from the cardio room and was fooling around on all the machines and took this rope and held onto into while doing thise wide stance squat thing , we were the only ones in there , it was great!

I think that would be ok - you could rotate them (one week hack, one week squat). Hacks will allow you to build your leg strength (esp. quads) without having to rely on your core strength (which is why you might not be improving with your squats). You can also vary your foot position to target different areas (higher = butt, wide = inside, narrow = outside). Leg press would also be an option.

Ok .. gave Hack Squats a try this morning .. OW but not in the right place! My god there was such a pressure on my shoulders! .. it didn't really hit my legs well at all either .. just the shoulders hurt so bad! it's not the mahine like the one .. http://www.bodybuilding.com/fun/exercises.php?Name=Hack+Squat
I did see a leg press machine there , I also saw leg extension machine ..
Also I DO NOT KNOW HOW TO WORK A SQUAT CAGE / RACK THINGY! holy crap I spent like 20 minutes this morning trying to figure it out to do calf raises .. it didn't work! there's also a thigh abbductor mahine I saw in there

For your hammies, look into romanian DLs, SLDLs, Split-legged squats, glute-ham raises (you don't need a machine, just do them off the seated calf or the lat pull down by facing the other way and wedging your heels under the knee pads OR use the squat rack, set the safeties to bench height and do them off a bench - just remember to stack on the weights with the seated calf!). Ummm... There is also seated leg curls, Single legged box step offs, hammie pull thru's...

oo split squats are for hammies?
Hmm well I want to try out glute ham raises .. I just don't understand , I'm not sure if there's a seated calf raise .. there is the Lat pulldown but don't I also need something over my hips . and I take it from what you said abotu teh squat rack your suppos to do the squats INSIDE the squat rack , ..
And also if I can get out of doing lunges I'd like that very much so!

Argg... Eyes... twitching.... need.... sleep....

I'll think more tomorrow...

Thanks again Emma! As I'm home from school for the next hour I might be able to look through and make an attempt at some mods to my routine.

 

[Tom_B]

Dont worry about that. One day is not overtraining.

ok good! that's what I was so worried about! But I did love having my chest / back / bi / tri all EXTREMLY sore in one day it was a task to even pick up my book bag at school!

 

[Tom_B]

Dont fuss that you HAVE to do a specific exercise. You wont stick to doing a specific exercise/routine for the rest of your life. So if he has given you a slightly diff routine, give it a try. If you feel it dosent work for you (after giving it reasonable time) you could always change. Besides you will change your routine from time to time.

Well he didn't give me a different routine , jsut when I asked like what would be a good decline movement for me chest , he's show me the V - Press .. but just overall (you ahve to be there) his attention wasn't really there .. he was talking lots of other people , he'd even cut me off if I was talking with him to go over to someone else and have a 5 mintue convo with them while I stood there ..
Not to mention I watech him spot this guy for a bench press and the guys back came off the bench and arched to a crazy amount I was jsut think umm aren't you gonna tell him keep his back FLAT , so then the PT goes , Remeber keep those hips on the bench .. but the guy didn't , he continued to arch his back alot .. and the PT didn't say anything .. I don't know jsut kinda set me off the wrong way. As there's no one there in the morning (or there wasn't this mornign) tomorrow I'll be looking around the gym on my own and checking out all the different machines to see what we have. I kinda did that this morning.

You can always educate yourself in the meantime. This site has some good explanation as well as a small video to show most exercises. http://www.bsu.edu/webapps/strengthlab/Home.htm

Thank you! I was looking for another website other than bodybuilding.com too!

Are you paying for these sessions or are they part of the sign up?

Part of the sign up .. thank god , but I'm not going back to him .. If I do it'll be to find out how mucht he bars weigh and how to work the squat rack ..

 

[BulkMeUp]

Well he didn't give me a different routine , jsut when I asked like what would be a good decline movement for me chest , he's show me the V - Press .. but just overall (you ahve to be there) his attention wasn't really there .. he was talking lots of other people , he'd even cut me off if I was talking with him to go over to someone else and have a 5 mintue convo with them while I stood there ....

hmm.. sounds like this guy dosent care.

Thank you! I was looking for another website other than bodybuilding.com too! ..

You are welcome

Part of the sign up .. thank god , but I'm not going back to him .. ..

If you do have a few sessions left as part of the sign up, try and find out when he is NOT there and sign up for that time. Hopefully you will get a better trainer. Just say you can only come in at (pick a time when he is not around) such a time, if you are able to.

If I do it'll be to find out how mucht he bars weigh and how to work the squat rack ..

Just dont think you are invincible and leave out the saftey bars/pins.

 

[Tom_B]

hmm.. sounds like this guy dosent care.

ya .. either that or he jsut thinks i'm one of those kinny kids that comes in for like a month and then am jsut gonna give up or something .. so he couldn't be bothered to waste his time on me or something ..

If you do have a few sessions left as part of the sign up, try and find out when he is NOT there and sign up for that time. Hopefully you will get a better trainer. Just say you can only come in at (pick a time when he is not around) such a time, if you are able to.

Actually I have as many sessions as I want .. I can go as many times as I want jsut have to tell him I'll be coming in the the day before.
Alos he's the ONLY personal trainer at the gym .. jsut my luck eh ?

Just dont think you are invincible and leave out the saftey bars/pins.

I think I used the safety pins as the actual rack ..
ok are you suppos to stand inside the rack or outside?

 

[BulkMeUp]

ya .. either that or he jsut thinks i'm one of those kinny kids that comes in for like a month and then am jsut gonna give up or something .. so he couldn't be bothered to waste his time on me or something ..

Thats exactly what i was thinking that he was maybe thinking, coz he has probably seen plenty of those 'waste of time' kids come and go. But we know thats not true in your case. After a while when he sees your dedication and that your body is 'going places', he will probably be impressed.

Actually I have as many sessions as I want .. I can go as many times as I want jsut have to tell him I'll be coming in the the day before.

Oh wow.. normally here they give 1 free intro session. If you want more, you have to pay for it like ~$50 for 1hr session or a bit less if you book a series of sessions.

Alos he's the ONLY personal trainer at the gym .. jsut my luck eh ?

tough luck there.

I think I used the safety pins as the actual rack ..
ok are you suppos to stand inside the rack or outside?

Outside for the stupid/foolish or very exerienced, inside for the wise and careful. Again, DONT FORGET THE CATCH PINS.

Squat - Olympic

 

[BulkMeUp]

oop! thats one big-ass pic.. didnt realise that!