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Today was workout with trainer day and the area of pain was Quads. I was feeling sassy and strong when I went in there today and left with my quads shaking like a newborn foal. Holy moses that Russian shuffle is a BITCH.
Warm up : He used the squats to check up on and correct my form
Tready run 10 min 4% incline 5mph
1x20 (35lb) front squat
1x15 (25lb)e db squat
1x15 (45lb) bb on back squat
Squats:
3x10 (135lb)
1 legged squats (each leg)
3x15 (bw)
Russian Shuffle
1x2times the hallway (bw)
Again we spent a lot of time on the squat exercise. I told him of my 200lb dead lift experience and he said that I should be able to handle more on the squats. I have a fear though and we worked on getting rid of that fear. We went ass to grass on these 30 reps (a few of them I did not get but most were pretty darned good). I definately had good form and by the last set I felt a new confidence. I was ready to go higher but he stopped us for the day. I am excited now with this experience to try them again.
Then I had to do a very long set of 1 legged squats which always kills me. Finally we did the russian shuffle exercise again. Again I am nearly crying and he is yelling at me and I finally made it to the end of the hallway and collapse on the floor in pain and exhaustion.
Fabulous workout! I am very impressed with your squatting machined-ness. So, can you walk now or what?
Quote:
Originally Posted by Espi
Ouch on the Russian shuffle!
You're quite the masochist
I had to hold onto the railings going down the stairs from the gym. My legs shook all the way in the car back to my office (about 15 min). I downed a gainer when I got here and am eating a HUGE plate of spaghetti right now. My legs feel fine right now. We'll see in 24 hours how I feel.
Oh yeah forgot to mention... It has been exactly one week since I made the pinky promise to my trainer RE food. I just pulled the numbers and I averaged 2522 kcals a day with 37%, 43%, 20% (Protein, carbs, fat) macros. Pretty darned spot on.
I had to hold onto the railings going down the stairs from the gym. My legs shook all the way in the car back to my office (about 15 min). I downed a gainer when I got here and am eating a HUGE plate of spaghetti right now. My legs feel fine right now. We'll see in 24 hours how I feel.
Oh yeah forgot to mention... It has been exactly one week since I made the pinky promise to my trainer RE food. I just pulled the numbers and I averaged 2522 kcals a day with 37%, 43%, 20% (Protein, carbs, fat) macros. Pretty darned spot on.
I'm confused. Your 200 DL was a single, and your squats were sets of 10, so of course the numbers won't be anywhere close. Your set of 10 deadlifts was at 125, actually less than your 3x10 squat weight of 135 today.
Almost all people squat less than they DL anyway.
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
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My trainer told me that he told me that I can do more on the squats and used the rationale RE deadlifts in order to build me up (confidence wise). I have fear about squats for some reason and he wants me to get over that fear. I want to get over it too. I am fine until I get down to where my hips engage... Then I don't want to do anymore or go lower. There is no reason why I should be afraid to do 135lb if I can do 3 sets of 10 they are obviously not that tough for me. But mentally it scares me for some reason.
My trainer told me that he told me that I can do more on the squats and used the rationale RE deadlifts in order to build me up (confidence wise). I have fear about squats for some reason and he wants me to get over that fear. I want to get over it too. I am fine until I get down to where my hips engage... Then I don't want to do anymore or go lower. There is no reason why I should be afraid to do 135lb if I can do 3 sets of 10 they are obviously not that tough for me. But mentally it scares me for some reason.
LOL!! You come talk trash to me about how easy this is when you are squatting 3x10 by your body weight (plus 3 pounds) girl. Heck I'll even give you a break. Come tell me how easy it is when you can just squat your own bodyweight even by 1 rep. It gets scary when you have that much weight on your back. But I am getting used to it and building the confidence each and every time. Soon I'll be posting in the squat chart log.
LOL rack comes next week, no problem LOL! Uh I have a couple of pounds on ya.
Yes I know so you doing a 135 lb squat will not be such a big accomplishment as me doing that much weight. The bigger you are the bigger you will be able to lift. For me it was a major accomplishment (milestone) when I could squat and dead my own body weight. You'll get there soon too. It is a way cool feeling.
You are tough, take advantage of that trainer and spot. If you get stuck, he is there. Just let that take your fear away. The spot is awesome that way, a good spotter.
I have had to dump back in the day, and also roll that stupid barbell off my body doing a bench in a gym with tons of guys who would not help me. I didn't ask tho LOL! That hurts! And smooshes boobs LOL!
I am taking full advantage of him and when I am not with him I lift in a cage. I used to not feel as comfortable with him as in the cage but today he made full body contact with me the whole time I was lifting. He was standing behind me and pressed against me and holding me. This actually worked to make me feel more stable mentally. My mind just wouldn't translate that I had a spotter back there until he did that.
Funny thing is we make a bunch of noise together. Him coaching and me grunting and groaning and cussing. A few feet away from us this other trainer was working with his client and she was lifting lighter dumbells. The woman kept looking at me with awe and empathy. I swear the other training clients (girls) think I am crazy. They probably write things about me on their fitness bboards.
After one set I had to sit down because I felt like barfing and my heart was racing. My trainer yells in glee, "Nice work! on that set Now that is called getting a good workout" and the other trainer says, "And now its time to puke" This cracked me up 'cause I was totally fighting to hold it in. I asked the owner of the gym if he would mind putting puke buckets near the squat racks and porn on the walls. This is hilarious because this gym where I work out is in one of the most trendy and well to do parts of town. It is so silly.
I am taking full advantage of him and when I am not with him I lift in a cage. I used to not feel as comfortable with him as in the cage but today he made full body contact with me the whole time I was lifting. He was standing behind me and pressed against me and holding me.
Sounds like you are having fun too LOL (couldn't resist)
Karla, nice work!! I agree that there is something scarier about squats than deads ... the weight on your shoulders feels more ... dangerous. With deads, if you get into trouble, just drop it!!
And I gotta ask ... Russian Shuffle?
__________________
Life's a Journey ... Enjoy the Ride!
The Russian Shuffle is also known as the Duck Walk (I think). Anyway you are hunched down in a low squat with hands up and you have to walk pushing or popping up from the heels. There is this hallway outside of our gym that is long as hell. I went up and down that thing 2 times today. It sucked. But it is great for balance and coordination and quad killing....
This was the best I could find ... I usually do them more flexed ... almost sitting on my heels. This video almost looks more like walking lunges to me. How does your trainer have you do them?
__________________
Life's a Journey ... Enjoy the Ride!
Finally we did the russian shuffle exercise again. Again I am nearly crying and he is yelling at me and I finally made it to the end of the hallway and collapse on the floor in pain and exhaustion.
And yet a part of me still loves this.
Cast of Characters:
Karla..................Stewie Griffin
Karla's Trainer......Lois Griffin
This was the best I could find ... I usually do them more flexed ... almost sitting on my heels. This video almost looks more like walking lunges to me. How does your trainer have you do them?
Yeah I do them way more flex or tucked if you will. I also have to stay in my heels and keep my abs in the whole while. My steps are much smaller. I wonder if I could get away with taking such big steps? Hmmm.... In any case the exercise t kicked my ass big time today especially after all those squats and 1 legged squats.
Quote:
Originally Posted by RedLefty
Ah. I have the same thing but it's legit after two knee dislocations. Sounds like you don't have an excuse and you're just being a wuss.
Squatting your bodyweight 3x10 is impressive for anybody.
That is exactly what my trainer said (the being a wuss thing). Still I am happy with what we did today. No PRs made but definately confidence building.
Quote:
Originally Posted by stingo
Cast of Characters:
Karla..................Stewie Griffin
Karla's Trainer......Lois Griffin
It's weird.... All the other videos work for me but this one just comes up blank for some reason. I will take you word for it that it is funny and pertains though.
I think I speak for all the ladies when I say you should post a picture of the young trainer... just for visual purposes. Just from the perspective that maybe if we can envision him pressing up close against us we will also have the confidence to lift heavier
We're squatting the same at 135 and I'm a bit nervous to push further as well. As horsey chicks we've got the fuel in those legs to lift heavy baby! I find as soon as I go below parallel I get nervous, not to mention it's much harder on the way up than down! If it were a 135 pnd bag of marshmallows on my back I might have the confidence to lift heavier, but I've yet to find 'em that big at the local grocery store...
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