OMG!!! What great timing for that post Tom. LOL! Here I am working my ass off in the gym and you guys are all sitting around and talking about my rack. To answer your question Tom I really haven't the chance yet to use it. I've played around with it but I am on a pretty stricked rest/training schedule and I am only allowed to squat at home now and then. Once I get rid of this trainer I will do more at home. (Not for some time though)
Today's workout was with said trainer and guys I tell you I would have liked to kill him. He pushed me so hard that my quads gave totally out on about 3 occasions during the hour. I could not even stand for some period of time and could just lay on the floor and shake. It sucked but it was also sort of cool in a sick sort of way. One of the times I was lying on the floor another trainer walked up and asked what was wrong and he told him what he had done to me and the other trainer looked at me with empathy. I wanted to hug him. Anyway here is what we did.... It was KILL Karla's quads day. (Right after last nights kill her hamstring workout)
Core superset (30 sec rest)
Side bend 3x15
Power bar crunch 3x15
Russian Shuffles with 12 lb bar over back
3x20 each leg (this one really sucks)
Standing dyna disc lunge
3x15 each leg (by the time I got to these my quads were spent and I finished the last one of each of these and immediately fell to the floor)
He gave me a workout for the weekend that sort of has me scared. My workouts are definately getting more and more intense.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
1. How the hell did I miss the vircarous date description???? sounds like you had a blast on your date.
2. Congrats again on the Pullups (which somehow I didn't miss).
3. Nice rack!!! Very similar to mine (see below). You might want to get some rubber matting to protect the floor in your house tho.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Actually you can always say that and it is always a compliment. It isn't always appropriate but always a compliment.
The Russian Shuffle is where you place a bar like you would in a squat over your shoulders (behind head) and then you get down into a squat position (ass to grass sort of thing) and then you pop up just until the legs are not quite parallel to the ground take a step forward (always remaining in your heels) and repeat.
Our gym is rather smallish so he took me out to this very long hallway in the building and stood in front of me and had me walk towards him. The hallway was so long... This exercise really hurts and there was more than one occasion that I paused and tried to quit. He yelled at me... I think he said something like "Don't you dare..." I was in so much pain. The good news is it took me back to the Marine Corp and I just went into warrior mode. I sucked up the pain and focused right on his crotch (that is where my line of vision was) and took one step at a time all the while imagining that I would physically crush him if I could catch. I was imagining how good it would feel to rip his head off or possibly crush him in the crotch and that is what made me go forward. So there we were in the hallway outside the gym, me in super pissed-off focus mode waddling down the hallway with a bar over my shoulder and he yelling at me to not quit if I even thought to hesitate in my steps. We drew a few spectators and at the end of the hallway he finally allows that I can get up. I try to stand and cannot. My quads just don't have and juice and I collapse against the wall in the corner and slide to the floor and tell him that I hate him on the way down. The owner of the gym was watching this and said he hates him too. Everyone laughed.
After it was all said and done and I had managed this journey down the hallway 3 times he told me that only a precious few of his clients could ever do that and I confessed to him how I wanted to hurt him. He laughed and asked me if I got all "Ninja" on him. He said it was good to use the anger to get the most out of an exercise. We have a pretty good understanding of each other after working together for 2 plus months. The time always flies and it is always very productive. At one point during this session he commented that he would be willing to make a trainer out of me one day. He says I have good confidence and attitude. Oh yeah it was after I had tried to stand up and collapsed for the third time and I just laid there and shook for awhile and then as I was getting up very slowly and with great care, I looked at him and asked him if that was all he had. Then I told him that he didn't scare me. He is a good 11 inches taller than me but I am sure that I am bigger. Of course it was all in fun and it always is fun.
It was a good workout and the kind of one where you feel good about spending all that money on a trainer. I can promise you that I could NEVER push myself that hard.
Actually you can always say that and it is always a compliment. It isn't always appropriate but always a compliment.
The Russian Shuffle is where you place a bar like you would in a squat over your shoulders (behind head) and then you get down into a squat position (ass to grass sort of thing) and then you pop up just until the legs are not quite parallel to the ground take a step forward (always remaining in your heels) and repeat.
Our gym is rather smallish so he took me out to this very long hallway in the building and stood in front of me and had me walk towards him. The hallway was so long... This exercise really hurts and there was more than one occasion that I paused and tried to quit. He yelled at me... I think he said something like "Don't you dare..." I was in so much pain. The good news is it took me back to the Marine Corp and I just went into warrior mode. I sucked up the pain and focused right on his crotch (that is where my line of vision was) and took one step at a time all the while imagining that I would physically crush him if I could catch. I was imagining how good it would feel to rip his head off or possibly crush him in the crotch and that is what made me go forward. So there we were in the hallway outside the gym, me in super pissed-off focus mode waddling down the hallway with a bar over my shoulder and he yelling at me to not quit if I even thought to hesitate in my steps. We drew a few spectators and at the end of the hallway he finally allows that I can get up. I try to stand and cannot. My quads just don't have and juice and I collapse against the wall in the corner and slide to the floor and tell him that I hate him on the way down. The owner of the gym was watching this and said he hates him too. Everyone laughed.
After it was all said and done and I had managed this journey down the hallway 3 times he told me that only a precious few of his clients could ever do that and I confessed to him how I wanted to hurt him. He laughed and asked me if I got all "Ninja" on him. He said it was good to use the anger to get the most out of an exercise. We have a pretty good understanding of each other after working together for 2 plus months. The time always flies and it is always very productive. At one point during this session he commented that he would be willing to make a trainer out of me one day. He says I have good confidence and attitude. Oh yeah it was after I had tried to stand up and collapsed for the third time and I just laid there and shook for awhile and then as I was getting up very slowly and with great care, I looked at him and asked him if that was all he had. Then I told him that he didn't scare me. He is a good 11 inches taller than me but I am sure that I am bigger. Of course it was all in fun and it always is fun.
It was a good workout and the kind of one where you feel good about spending all that money on a trainer. I can promise you that I could NEVER push myself that hard.
This whole experience sounds fantastic.
I bet I could do those Russian Shuffles, but I can't load my spine... hmm... maybe with a plate in front of me, held at chest hight?
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I bet I could do those Russian Shuffles, but I can't load my spine... hmm... maybe with a plate in front of me, held at chest hight?
Try them with no weight or a broom stick. The point of it is to keep the good squat form and to kill your quads. Just remember to keep weight in your heels the whole while and to step straight forward (don't allow you legs to go out to the side) and to only come up as far as parallel on the step. See if you can do 20 steps each leg and then do that times 3 sets. My guess is that many of us will be able to do them but we will all admit they are killer.
Try them with no weight or a broom stick. The point of it is to keep the good squat form and to kill your quads. Just remember to keep weight in your heels the whole while and to step straight forward (don't allow you legs to go out to the side) and to only come up as far as parallel on the step. See if you can do 20 steps each leg and then do that times 3 sets. My guess is that many of us will be able to do them but we will all admit they are killer.
Sweet! I will do this tonight with a broomstick! Will report back tomorrow
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Actually you can always say that and it is always a compliment. It isn't always appropriate but always a compliment.
The Russian Shuffle is where you place a bar like you would in a squat over your shoulders (behind head) and then you get down into a squat position (ass to grass sort of thing) and then you pop up just until the legs are not quite parallel to the ground take a step forward (always remaining in your heels) and repeat.
Our gym is rather smallish so he took me out to this very long hallway in the building and stood in front of me and had me walk towards him. The hallway was so long... This exercise really hurts and there was more than one occasion that I paused and tried to quit. He yelled at me... I think he said something like "Don't you dare..." I was in so much pain. The good news is it took me back to the Marine Corp and I just went into warrior mode. I sucked up the pain and focused right on his crotch (that is where my line of vision was) and took one step at a time all the while imagining that I would physically crush him if I could catch. I was imagining how good it would feel to rip his head off or possibly crush him in the crotch and that is what made me go forward. So there we were in the hallway outside the gym, me in super pissed-off focus mode waddling down the hallway with a bar over my shoulder and he yelling at me to not quit if I even thought to hesitate in my steps. We drew a few spectators and at the end of the hallway he finally allows that I can get up. I try to stand and cannot. My quads just don't have and juice and I collapse against the wall in the corner and slide to the floor and tell him that I hate him on the way down. The owner of the gym was watching this and said he hates him too. Everyone laughed.
After it was all said and done and I had managed this journey down the hallway 3 times he told me that only a precious few of his clients could ever do that and I confessed to him how I wanted to hurt him. He laughed and asked me if I got all "Ninja" on him. He said it was good to use the anger to get the most out of an exercise. We have a pretty good understanding of each other after working together for 2 plus months. The time always flies and it is always very productive. At one point during this session he commented that he would be willing to make a trainer out of me one day. He says I have good confidence and attitude. Oh yeah it was after I had tried to stand up and collapsed for the third time and I just laid there and shook for awhile and then as I was getting up very slowly and with great care, I looked at him and asked him if that was all he had. Then I told him that he didn't scare me. He is a good 11 inches taller than me but I am sure that I am bigger. Of course it was all in fun and it always is fun.
It was a good workout and the kind of one where you feel good about spending all that money on a trainer. I can promise you that I could NEVER push myself that hard.
NICE WORK Karla!!! I LOVE this statement: He is a good 11 inches taller than me but I am sure that I am bigger. You are AWESOME!!
Karla, do you ever do Tabata Intervals? One of my favorite ways to end a workout is a few rounds of body weight swquats, but bottom-to-bottom style.
So, 20" of bw squats (as fast and deep as possible; ROM is critical, in my opinion), 10" off... but your "rest" is in the squat position, for the full 10". Could be fun!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Karla, do you ever do Tabata Intervals? One of my favorite ways to end a workout is a few rounds of body weight swquats, but bottom-to-bottom style.
So, 20" of bw squats (as fast and deep as possible; ROM is critical, in my opinion), 10" off... but your "rest" is in the squat position, for the full 10". Could be fun!
I can't right now. I'm bulking. When the cut comes I will be doing all this stuff and lots of it. That is what I mean when I say I am on a strict training plan. My metabolism is cooking really hot right now and I need to not loose muscle so for next couple of months I am lifting heavy and resting and eating. (burp) No heavy duty cardio type stuff.
NICE WORK Karla!!! I LOVE this statement: He is a good 11 inches taller than me but I am sure that I am bigger. You are AWESOME!!
GRIN. My mini-schnauzer is the same way. At a whopping 20lbs wet he is sure he is the biggest and badest dawg on the block. If ever a dog and human were meant to be together it is he and I. Little bodies and HUGE attitudes.
I can't right now. I'm bulking. When the cut comes I will be doing all this stuff and lots of it. That is what I mean when I say I am on a strict training plan. My metabolism is cooking really hot right now and I need to not loose muscle so for next couple of months I am lifting heavy and resting and eating. (burp) No heavy duty cardio type stuff.
Gotcha. I knew that... really... just was daydreaming about my own workouts.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Yes the pulls will soon be dreaded by me too... But for now I can't stop doing them. I make excuses to go towards the closet so I can do one just to see if I still can. I have done about 20 of them today off and on.
Yes the pulls will soon be dreaded by me too... But for now I can't stop doing them. I make excuses to go towards the closet so I can do one just to see if I still can. I have done about 20 of them today off and on.
Just catching up a little on your sessions and it sounds like you are getting the most out of your trainer (or is it the other way around). All your workouts look pretty interesting and intense. I have to back up a page now and check out the rack.
__________________ -50# by 4/1/10 2 down 48 to go.
Yeah, yeah.... Sigh.... I'll try to exercise more control.
Today I did a trainer designed workout in the gym with my Saturday workout buddy at Ballys. He decided to do the same routine as me and it turns out that he hates my trainer too right now.
Workout was designed to kill chest, tris and shoulders which it did very effectively. I could hardly lift my arms to drive home tonight. I actually joked that I was going to drive with my boobs. My friends said he would pay to see that.
Swiss Ball Push ups (as wide a grip as possible)
3x15
Should flys (front/side alt)
1x15 (7.5lbs)
1x12 (10 lbs)
1x10 (10 lbs)
1x5 (12.5) - finished with 10 more at (7.5lbs)
1/2 pushups (you do 4.5 pops at less than 5 inches and than 1 full)
1x5 (f) (added 5 with rests)
1x4 (f) (added 6 with rests)
1x2 (f) (added 3 with rests)
Linear Mode
