Today was trainer day with new guy. I think he and I are going to be just fine with one another. He is a total straight talker and shooter calling it just as he sees it and has enough attitude to stand up to me as well. Today was leg day and he asked me if I was ready when I walked in the door. I declared that I was and he then informed me that this was going to hurt. I laughed then and told him that what he did not know was that I do not feel pain. He looked at me puzzled then and asked if I meant that I had a high pain tolerance. I told him it was so.
The good news about that is that he (as a trainer) can really work me hard and get great results. The bad news is that he cannot really threaten me with his badass workouts 'cause no matter how badass the workout, I can be more badass. I could tell he loved me at that moment.
We talked very briefly about diet and I informed him that I have not been exceptionally good about my eats. He immediately took that to mean I have been pigiging out. Oh he doesn't realize what he has with me yet. I told him that I ate cleanly but not nearly enough and I ran a few times as well and I might have dropped a tiny bit of weight this week. His eye brows shot up and he queired with disbelief that I did these things. I told him that I figured I really hadn't actually begun my training so took the past week to sort of relax things. "Well I hope you had a good time sister, 'cause those days are over" was the last thing I heard about that. Then it was time to lift.
First thing we did today was squats. He instructed me to find a belt and wear it. He told me that I am to ALWAYS wear a belt when squatting. David only ever made me wear one for when I lifted my bodyweight or higher. I really don't like it that much but was glad that he had safetly in mind as well. I could not find a belt little enough for me in the pile but had one in my car. So he told me to go get it. I started to run and he yelled at me, "NO RUNNING" then as I was walking to the car he followed up with something about bulking and moving slowly and saving energy...
When I returned I put on my belt and did the squats. He loaded the bar lightly (with 25lb plates) to start and watched my form. He had nothing to say on my form. I went ass to grass for awhile and he told me to not do that. He said that when we went really heavy going ass to grass puts a lot of stress on the hips in ladies (I think that is what he said anyway). He saw that the 25s were light so I did 10 reps and he loaded the bar with another set of 25s. I did the 145lb set, had a 30 second rest and did 165. Another long 30 second rest and my final set I did 185lb. I can now squat the same as I can dead which is pretty freak'n cool given where I was with the squats. This guy has my stance a tiny bit wider than David did and that gave me a bunch more security for some reason.
After this we went straight to a machine called "The perfect squat machine" (I swear that is what he called it) and I did 3 sets of 8-12 there. Again I don't know how much weight was on the machine as he kept the pace going pretty fast and being in a machine felt so strange to me. I was just trying to figure it all out. Also the 30 second rest thing doesn't really allow me to get my breath even. I told him during this set that I already hated him. He laughed at that one.
The final thing we did was on the leg press machine. I have seen people use this machine enough and I did use it in my hamstring physical therapy sessions now and again too. It did not feel as strange. I did 3-4 sets of this with 8-10 reps. At the end of the 2nd set my legs shook out of control for some time.
When I was done the final set I could barely stand up. I did not hurt but I felt as if I had no strength left to stand. He keeps the weights on these machines pretty heavy and the rests are really short. The whole session was about 20 minutes. he told me that was it and that I was to do nothing but rest for the rest of the day.
Seems pretty weird to me to just exercise one muscle group and call that leg day. I am thinking, so what about hammies and calves. When do those get worked? This body building gym is a strange place and I have a lot to learn to try to piece their logic together. (if there is any)
After the workout we talked about my diet. I showed him on my computer all my eats for the week. I am eating pretty cleanly and close to where he wants me. He made very small tweaks here and there. He did say that he wants me to stick my protein at 200g or more during this bulk and my fat at 45g or less. That is very close to the 40,40,20 that I ate during my last bulk. stupidly we did not discuss how many calories I should eat. I am assuming that I need to eat into the 2500-2800 average a day range again.
I felt my throat tighten again during ou discussion RE bulking and I suggested to him that perhaps it would be better if I dieted down a tiny bit more to lose my back fat. I think he nearly went for it for a little while. Then he asked me how long I had been in a deficit. I told him I started in April or May (I couldn't remember) and he said that without a doubt I need to switch things up. He said that 5-6 months is too long to be in deficit. I then told him that I did not really care that much for the bulk and that it was hard for me to eat so much. Then he got very adament and informed me that we were definately doing a bulk. So I guess that settles it. Today I start my bulk. We then spent some time looking at pics of some of his pro and ammie (show) clients. We talked about juicing a bit and he made sure I knew that it wasn't an option for me. He said all beginners must show natural for some period of time. We talked about the next local show.
Then on my way out the door I bid him farewell until next week.
"EAT!" was his parting shot to me.
__________________
The BIGGER I get the smaller you look
Interesting experience there Karla. I've come to understand that machines can be a part of your workout regimen and they're not the devil they're made out to be. Would I want to be on machines all the time? Absolutely not - just saying they do have their place, particularly as I understand it in the context of a bodybuilding workout.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Really LMAO'd when I read about him deciding right off the bat to have you bulk when you showed your hesitation about it..
Some of the stuff he says sounds quite old school to me, like having you eat less than 45g of fat a day and also about not doing ass-to-grass squats as being 'bad for the hips' and 'the perfect squat machine' ????
Some machines really can be quite cool to use esp. when you're doing high rep stuff and form would go totally into the crapper when you'd been doing it as free weight exercise which can be a dangerous thing. But otherwise, a smart combo of both is a better idea.
But anyways, it's always a good thing to be open-minded and keep your eyes/ears open. Sometimes we forget how different goals can require different approaches and also how there's different appraoches possible for the same goal.. like how we tend to say here : 'there's many roads leading to Rome'.
wow, karla, you are really kicking ass on those squats. I doubt most of us have ever seen a woman your size squat that much. I know I haven't! you should post some vid in my video challenge thread and give us heavyweights something to work toward!
...Some of the stuff he says sounds quite old school to me, like having you eat less than 45g of fat a day and also about not doing ass-to-grass squats as being 'bad for the hips' and 'the perfect squat machine' ????
Oh this guy isi definately OLD School. Everyone describes him that way. He isn't one that will likely ever change 'cause he has much success in this world with his ways. That said I like him as a person and he is actually not a bad trainer all things given. He is a good people person so far and he can stand up to me which is alway a bonus. Yes I need to stay open minded and learn of these roads....
Quote:
Originally Posted by fengshway
wow, karla, you are really kicking ass on those squats. I doubt most of us have ever seen a woman your size squat that much. I know I haven't! you should post some vid in my video challenge thread and give us heavyweights something to work toward!
Thanks Wendy. It is tempting to attempt to tape this feat for even my own sake but I honestly doubt I will. The effort would be tremendous. First I cannot be assured that next time I try squats that I will be able to do this amount of weight. I watched your video and thought it was very nice (great form btw), but my lifting and workouts look way less glamorous than that video. Honestly I think if I saw my face, body and how I looked as I was lifting on screen that I would probably be too embrassed to ever do it again.
The intensity and pain/fear that happens when I am under this sort of load is hard to describe. The adreneline is soaring through me and the whole world goes black and there is nothing left but me and that weight. It feels like it is crushing me and I want to just give up and let it. Through the darkness I hear my coach telling me to not give up and push and I do push and sometimes I see flashes of light, sometimes my bladder gives up. I give my all to the movement and when there is nothing left to give he is there to lend a hand. There is no laughing or lightness about it and afterwards, when I finish, I generally stand there unable to do anything at all but slobber a bit and shake. Sometimes just the body part that I was exercising shakes and sometimes my whole body shakes. It is probably 5-10 seconds of time and I know I look like a total idiot. This time is needed for me to clear my mind and to come back to reality.
This is why a coach is so valuable to me. I would never attempt to put myself in that sort of place without having him near to spot me and watch out for me. Obviously I cannot watch out for myself under that sort of load. Perhaps with experience it will be more natural for me.
What I can do for you though is I can shoot a video of me doing 135-165lbs squats in my living room using my couch as my spot. It is how I have been practicing when I am by myself to get to these new levels. I feel really super comfy with 135 so can certainly work that one up. But you will have to wait if you want that one until next week when my legs are healed. Right now they are growing and repairing from yesterday's damage.
Quote:
Originally Posted by Chloe2
Awesome job on those squats! You are so strong!!!
Quote:
Originally Posted by tcoy777
Nice job on the workout. Sounds like this trainer is going to be able to push you just enough to keep you on your toes.
Thanks very much to both of you. I am super pleased with the squat progress given how I was stuck at 135 for soooooo long.
__________________
The BIGGER I get the smaller you look
Today was absolutely stunning weather-wise. Chilly morning into a sunshine 80 degree late afternoon. OMG! I had a guitar lesson at 10:00 and then decided that I would go for a nice long bike ride..... But then I remembered that I could not do that because of my new training plan.
I debated what to do and decided that in order to stay faithful to new plan I would stop at the gym. The problem was that I did not know if it was okay to work hammies after yesterday's workout. Since my trainer's gym was on the way home I decided to stop by there and ask before I did it. I figured this would give me the chance to learn some of the machines a bit better.
I said hello to Noel as I entered and recieved permission to do hammie workout. Here is what I did.
all with 30 second rests
Deadlifts
1x10 (115lb) warmup
3x10 (135lb)
1 legged db romainian dead (each leg)
1x10 (35lb)
1x10 (40lb)
1x10 (45lb)
oddly enough by the end of this set my right leg was shaking pretty hard.
incline ham curl (on a machine)
3x8-10 (50lb)
Noel came over to me as I was starting my second set and had me point my toes to get more of a workout in the hams instead of calves. That did make a difference. I was pretty spent by this time so did not make 10 reps on sets 2 and 3. I was fighting to get out a rep and he told me I was done and I kept fighting and he repeated to stop only more sternly. It always pisses me off to fail. He told me I should be happy that I failed 'cause that means I pushed it as hard as I can.
He then took me to another machine where I sat up and did ham curls. I really don't know what I did on this machine but my hammies were totally spent for all three sets. I did not really feel this one that much. I was pissed off at the fact that I was spent and pissed off at the fact that I was not outside riding. I wanted to go running at that moment and in a big way.
He finally looked at me and told me that he thinks I need to have an attitude adjustment. He says he thinks I overtrain and perhaps obsess. LOL!!! Perhaps!!!
So he figured it out in 3 meetings with me. He isn't a rocket scientist but I like him anyway. He lectured me a bit about how bodybuilding requires a person to dedicate time to allow the body to rest. The mindset of a body builder is really one of chill'n except for a short workout in the gym.
Then we talked eating again.
He had a long talk with me then about intuition versus my books and Math. He told me that he wasn't one of those clipboard trainers that walk around but he assured me he can do the job. This is the same talk that David had with me many times and the one John (my teacher in the personal trainer school) has also had with me. You know I get that there is some intuition involved here but really is it that much in all cases? I had a pretty darned nice bulk and cut this past year with no knowledge about cutting and bulking or training per say but definately knowledge of calories, energy, macros, water and rest. Perhaps it is the case that people are very different and that it requires intuition with those people but my personal case seems to be pretty "by the book". I don't know. I have a lot to learn.
I then told him that I understand what he is saying but that I cannot trust listening to my body because it lies to me. I told him that I am an under-eater (chronic) and if I listened to my body I would eat about 1400 cals a day and run 20 or more miles a week. My body lies. He smiled then and said he would have to listen to my body for me then. I acknowledged this and told him that is why my charts and numbers (books) are so important to me. If I did not have them, I would go back to my old ways. He again smiled and informed me that he was going to write a whole new chapter for me in my book.
He then asked me how much I slept at night. Since leaving David I have been doing about 4-6 hous a night. He told me that would not do anymore and that I was to start to nap. He also said I needed to slow down in general. I assured him that I have read this chapter before and I told him about David and my first bulk. I know that I will not be able to do cardio again for some time and that I have a bunch of changes to make. I just need some time to wrap my head around all of this again.
Today I ate A LOT and got my 200g of protein in but I got too much fat. I ate a boatload of fat yesterday too. We ate middle eastern food. Humus and lots of it. I feel pretty bloated today already. It's okay 'cause soon I know I will feel stronger again and with that comes more and more PRs. Noel keeps promising 10lb of lean mass. I am still wondering if that is even possible but hoping it is to make this eating worth it!
__________________
The BIGGER I get the smaller you look
Interesting experience there Karla. I've come to understand that machines can be a part of your workout regimen and they're not the devil they're made out to be. Would I want to be on machines all the time? Absolutely not - just saying they do have their place, particularly as I understand it in the context of a bodybuilding workout.
So far my experience with them is that they only workout a small portion of my body versus what my free weight lifting does. For example the hammie machines I did today did nothing for my body whereas the two dead lift exercises hit my stabalizer musucles in my legs and my back and etc.... I really think that the machines would be a waste of time for most people but perhaps if one were training for size over function it is good to use these things??? I don't know yet. Just thinking it all out right now.
Hey tomorrow night is first symphony night!
__________________
The BIGGER I get the smaller you look
I'm seeing the use of machines re bodybuilding this way.
Imagine you're an artisan making a beautiful statue of a person from clay. It wouldn't make sense to start with the small details of the face w/o having built up the entire body. The basic compound lifts are the material with which you build the body and food is the clay.
The machines are then used at the end, to fill in the details. Except that unlike with making that statue, the machine work is really easy stuff, while the basic lifts require precision work.
Like you did yesterday, you started with basic lifts and when you couldn't do them with perfect form anymore , you continued with the easier machines that work body parts in isolation. Useless if you want generic strength, but for some purposes not bad at all.
When I was in knee rehab, my therapist had me do sqauts good mornings lunges and step ups first and then I was told to do a high rep sets on the leg press, leg extension & leg curl machine ... by then it wasn't too bad when I was fatigued as there was no real danger involved if I'd fail on the machine.
Yes, my current program will have me using machines because I'm doing drop sets and it's a lot quicker to move the pin and keep going than it is to change dumbbells etc.
Beethoven's 9th should be exciting live - I heard it (along with the other 8) a couple of years ago. It was the season closer - very cool stuffs. Will look forward to your report.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
karla, thanks for the description! you are correct, I am not hurting like that. not yet, anyway!
Both of the trainers that I had/have say that most people do not want to and never lift like that. David says he has no other client he can push like that. He actually lifts with me on occasion because of my work ethic. Noel obviously has others but he told me that it is still rare. I don't think it is a bad thing from what I can tell. I see great changes being made by you and others who I assume are also not working that crazy. So I am not sure that pushing so hard is right for everyone or even anyone. That said it feels right for me. I have a love/hate relationship with that moment when I feel defeated under the weight. I do get a good rush/high from my workouts though and I do look forward to them.
Also to note when I lift that my heart is POUNDING. It is so intense that it pounds in my head. More than when I do cardio my heart races in the lift. It is crazy.
I will put it on my list of things to do to tape some of the workouts that I do. I love the video thread that you started.
__________________
The BIGGER I get the smaller you look
karla - love the new avi! and sounds like some exciting goings on in the gym - always nice to hear that others think you've got the stuff!
seems like there's always something new to learn in fitness - old is new again and and all that. i like espi's analogy to sculpting with clay. good luck with noel!
Great description of your lifting Karla! And I love how you described this:
More than anything, your attitude and "spin" on things (grow and repair instead of "so sore I could die") is what will get you where you want to go
LOL!!! Sometimes I get sore enough in the quads that I toilet flop but even that isn't "so sore I could die" When I do quad work the read pain is doing "finishers" like the building lunges or the russian shuffle. But remember that I have a high pain tolerance so that allows me to be a bit more comfortable with all of this stuff.
Also with respect to resting, I have to start changing my thinking now so that I am inclined to do more resting. The high cardio/activity days are over for me again. My main job now is to give the muscles time to grow through rest. I want to gain mass this year. Lift,eat, rest, repeat all through the fall and winter.
__________________
The BIGGER I get the smaller you look
I'm seeing the use of machines re bodybuilding this way. ..
Thanks for this Espi. This is a wonderful way to look at it.
Quote:
Originally Posted by stingo
Yes, my current program will have me using machines because I'm doing drop sets and it's a lot quicker to move the pin and keep going than it is to change dumbbells etc.
This is another good reason to use machines. You can easily drop the weights and work to failure.
Quote:
Originally Posted by karenmc6
karla - love the new avi! and sounds like some exciting goings on in the gym - always nice to hear that others think you've got the stuff!
seems like there's always something new to learn in fitness - old is new again and and all that. i like espi's analogy to sculpting with clay. good luck with noel!
Thanks for stopping by Karen. I need to make time to visit your log this week too. It has been ages. I like Espi's analogy as well. It makes perfect sense now to me. I see why so many people here hate them for the uses that are being deployed in the gyms today.
__________________
The BIGGER I get the smaller you look
It makes perfect sense now to me. I see why so many people here hate them for the uses that are being deployed in the gyms today.
Yes, sometimes the pendulum swings a bit too far into the direction. Yes, for beginners it doesn't make sense at all to have them start on machines, since this learns them poor form and won't strengthen their tendons & learn them to stabilize.
The word I wanted to use (but couldn't remember this morning) was sculpting & chiseling. The basic structure is made with the compound movements and the chiseling is done with isolation stuff that's very useful for high rep work, like for instance drop sets. If it wouldn't produce results when it comes to hypertrophy, nobody would use them.
But for functional strength, nothing ever beats free weight exercises. Unless you're handicapped in some way, e.g. having a broken hand, foot or bad shoulder etc.
Today was a 24-Hour day and I did it at lunchtime since school has begun and my evenings are pretty booked now. Today I focused on chest and tris only. I was weak for some reason today and my body was shaking on almost every exercise. I have to revisit my carb and fat intake yesterday. Not cool.
All rests are 30 seconds. I am still trying to get used to the 30 second rest thing. Yikes.
Superset (30 bb) 3x10ish
skull crushers
close grip press
As you can see I am starting to incorporate some machines into my own workouts now so that I can get a better feel for them. It is working okay for me. These workouts at 30sec rests and at very targeted areas are fairly intense but quick. I am not hating them but I wonder when I will get to exercise my whole body. I may set up a 3 day body building routine and then dedicate a day to general fitness stuff and some cardio. I don't know.... Still thinking on it.
Last night's symphony was pretty nice. The players were not as tight as I like them to be but still it was a lovely evening.
There is a wonderful older lady named Joy who is also a season ticket holder and she sits next to me. In fact I discovered that most of the people in my section knew one another so it isn't weird that I am going alone. I will have lots of friends there by the end of the season. Joy is my kind of old gal. She goes to the symphony on Monday because she and her daughter go to the football games all season long on the weekends. She is about 4 ft tall with snowy white hair and as delicate and frail as you can imagine. I bet she is a BADASS fan in the football stadium! LOL!
__________________
The BIGGER I get the smaller you look
Yeah Beethoven's 9th is a tough one to pull off simply due to the number of performers it takes to make it happen. Sounds like a good time though. Reminds me of when I subscribed to the ballet, and I happened to sit next to a couple who (to be honest) looked like they'd just gotten off their Harleys with their gang. At any rate, we started talking and it turns out they are long time subscribers to the ballet, and told me any number of interesting stories both about the performance, the dancers and anything else ballet related.
As for your workouts, what about including a metabolic workout once a week?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Okay stupid question time..... Can you be more specific RE metabolic workout? I am thinking that lifting really heavy with 30 second rests might fit in that realm but perhaps I am wrong.
__________________
The BIGGER I get the smaller you look
Okay stupid question time..... Can you be more specific RE metabolic workout? I am thinking that lifting really heavy with 30 second rests might fit in that realm but perhaps I am wrong.
As we agreed, it doesn't apply to your situation, since you want to bulk up.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Thanks for the IM and for the offer of advice though. I am always open to hear what peeps have to say since I am newish to this whole thing.
Alas I am on a gain program with specific instructions to do as little NEAT and movement as possible. It is a total mind flip from what and how we normally talk and from what most people do. It is so funny. My trainer is yelling at me to "eat, rest, watch TV, and try not to move so much" as I am leaving the gym. I can just imagine that all the fat loss people are saying, "bitch" as they sweat it out on the cardio machines.
Uh oh. Gotta get to bed. I am now being held accountable for my hours in bed (no less than 7 a day) Arrrrrgghhh....
__________________
The BIGGER I get the smaller you look
Hey Karla, just catching up...looks like things are going well for you! I hope to get to a point myself when I can do a bulk. You are right - most people will never be told to go sit and watch tv and move less! But hey, at least my house is extra clean these days
Hi Karla--catching up...seems like you've been having a whirlwind of a couple weeks! Glad you're enjoying yourself and your new trainer(s).
Hi back to you! I am struggling now to keep up with all the logs with school starting and my studying for my CPT. It is all temporary though so I will be back on soon.
Quote:
Originally Posted by beesknees
Hey Karla, just catching up...looks like things are going well for you! I hope to get to a point myself when I can do a bulk. You are right - most people will never be told to go sit and watch tv and move less! But hey, at least my house is extra clean these days
I know it sounds heavenly but honestly it is not my favorite thing at all. I am a natural NEAT person. This time around is significantly easier for me though as I know how to eat and I know how to back it down. I am already eating 2100K or more a day in whole foods. It took me 1.5 months to get to that point last time.
__________________
The BIGGER I get the smaller you look
Hi back to you! I am struggling now to keep up with all the logs with school starting and my studying for my CPT. It is all temporary though so I will be back on soon.
Crazy schedules sometimes means that something has to give. Although, I'm slightly nuts as I like being busy. I kind of think that you do too.
Alas I am on a gain program with specific instructions to do as little NEAT and movement as possible. It is a total mind flip from what and how we normally talk and from what most people do. It is so funny. My trainer is yelling at me to "eat, rest, watch TV, and try not to move so much" as I am leaving the gym. I can just imagine that all the fat loss people are saying, "bitch" as they sweat it out on the cardio machines.
In my mind, that has got to be the most awesome place to be! LOL...I love it! You have to work your ass off to earn the right to sit on your ass and eat like a pig. Okay, I see my new goal.
You girls think it is all fun and games but truth be told it sux just as much as the cut in many ways. You know how you feel when you are stuffed. All sluggish and like a tank. Yeah.... 24 hours a day like that. Not fun at all.
Today and tomorrow are rest days. I lift with the crazy new trainer on Saturday and back is targeted. Then I am going to go sneak in a bike ride with my classmate in the CPT school.
__________________
The BIGGER I get the smaller you look
Hi, Karla! Glad your new trainer is working out! I can identify with the NEAT thing - my adult kids refer to me as the Energizer bunny - she keeps going and going and going...
Today was leg day and he asked me if I was ready when I walked in the door. I declared that I was and he then informed me that this was going to hurt. I laughed then and told him that what he did not know was that I do not feel pain. He looked at me puzzled then and asked if I meant that I had a high pain tolerance. I told him it was so. 
Linear Mode
