TG's PT Cert and Gym Comeback Log - Page 3 - JP Fitness Forums

gregl515 · 09-25-2006, 12:47 PM

You are just starting out. You should do well since it fits in with your past interests and education.

TrainingGirl · 09-25-2006, 01:56 PM

Thanks Greg.

Ok..went to the gym today. The next 2 weeks call for 2sets of all exercises then I will move up to 3sets. I did some of my exercises in the hallway because I feel like a dork using such light weights. I know I shouldn't feel that way but I can't help it. I am already having problems walking down steps so I should be feeling real good by tomorrow.

Warm-up (performed as a circuit 2x)

Bodyweight squats (10reps)
3reps of 10sec planks
8 kneeling push-ups
2reps of 10sec per side for side planks
10reps of light db rows

Workout A (performed as supersets)

DB Squat (2x10) 10lb db's
*Wide-grip Seated Row (2x10) (35lbs)
*Cables were being used so I had to use the machine

DB Split Squat (2x12) 10's
Reverse-grip pulldown (2x12) 45lbs

Ab Curl-up (2x6)
Side Plank (2x2 reps per side)

OldGuy · 09-25-2006, 02:23 PM

Nice job, TG. Good to see your making progress. Take it slow, you'll be back to where you were in no time.

gregl515 · 09-25-2006, 02:44 PM

Take it from a guy using 11 lb dumbbells, don't be embarassed. You are in the gym doing what you need to do to keep fit and improve your fitness level. You could be home widening your ass.

TrainingGirl · 09-25-2006, 02:46 PM

Greg, I first misread that as I should be home widening my ass..lol. I'm thinking I know I need to lift it, but widen it? haha.

Lisa~ · 09-25-2006, 03:34 PM

Good job on the workout TG. I like that warmup, don't you? When I did TT I always felt good after that warmup.

If you can hold 10's for your split squat, then I would think you could hold something heavier for your db squat. What do you think?

TrainingGirl · 09-26-2006, 07:59 AM

I do like the warmup..certainly prepares me for the workout.

I wasn't sure what weight to start with since it was my first time back with db's. The 10's on the split squats were so hard. I might be able to do 15's with the squats. Of course, right now I can't even walk up the stairs so we'll see how tomorrow goes

Speaking of not gauging the correct weight..when I sat down to do the reverse grip pulldowns, I started lighter and when I pulled the bar down and sat down I almost hit myself on the head and lost my balance because it was so much lighter than I was expecting..lol.

gregl515 · 10-03-2006, 09:45 PM

How was Disney World?

TrainingGirl · 10-04-2006, 10:26 AM

Disney was awesome. Had so much fun. Although I've been sick since last Monday and the humidity really got my asthma going, I still had fun. Just lost my voice from Saturday on. Still sounding a bit rough today. I did, however, still get some workouts in

All of my work was done in the pool..woohoo!

I did a ton of laps...freestyle and backstroke..pretty much all I can do. Had to take some breaks in between laps though because I was having a hard time breathing with the asthma. I also did squats and split squats, push ups and dips were done off the steps in the pool. The joints were achy, I'm guessing from the humidity, so I figured a pool workout was the best way to go. And Monday was spent walking, walking and more walking through the park

galya · 10-05-2006, 03:09 AM

Sound good under the circumstances. I hope you feel better soon! How is the studying going? I just got Alwyn's program design bible so I am reading that and left the book and CDs for a while+I've read it a few times so it's boring. I need to get excited about those tables and numbers in client assessment...

TrainingGirl · 10-06-2006, 09:11 AM

Galya...studying is going well. How do you like Alwyn's bible? I plan on getting it once I am certified. It seems to be a must have for trainers.

I am still pretty sick. Went to the docs yesterday and she prescribed me an expectorant with codeine for my chest and cough. I'm not going to the gym today because I don't want to cough all over everything and infect everyone. So I need some help with my training for the day. All I have at home are db's. What exercises can I substitute for Wide Grip Seated Rows and Reverse Grip Pulldowns. Oh, I do also have bands...do band pulls for seated rows?

galya · 10-06-2006, 11:25 AM

Just do DB bent over rows and some one arm band pulls, or change the workout, do what you can with the things available. Do something you enjoy, it will scare the cold away. I am not done with the design bible, but it has been a great read so far.

TrainingGirl · 10-07-2006, 02:52 PM

Ok...here is what I did. Unfortunately, I have 10s, then 20s. I think I could have used 15s for squats but knew I couldn't handle 20s. Oh well...still got in a good workout.

Warm-up (performed as a circuit 2x)

Bodyweight squats (10reps)
3reps of 10sec planks
8 kneeling push-ups
2reps of 10sec per side for side planks
10reps of light db rows

Workout A (performed as supersets)

DB Squat (2x10) 10lb db's
Band pulls (2x12)

DB Split Squat (2x12) 10's
DB bent over rows(2x12) 5's (didn't want to go too heavy cause of past shoulder injury)

Ab Curl-up (2x6)
Side Plank (2x2 reps (10sec) per side)

I am having an issue on squats. I think I have a left hip flexor strain. About 8 weeks ago, I strained it(not during exercise). It feels ok walking and during normal activity, but when I do the squats, the pain is immediate. I already take celebrex for the arthritis so I'm assuming that can help with this as well. Should I ice before or after exercise? I have Magnificent Mobility so I need to pull some stuff from that to do. Should I skip squats for a few weeks until the pain is gone?

Terry Monk · 10-07-2006, 08:04 PM

Tracy - I wish you all the best luck on your new endeavors. I'll be behind you 100% as always.

TrainingGirl · 10-10-2006, 09:15 AM

Thanks Terry. I miss you being around here. You need to come back more often

Had a good workout today. However, I was only supposed to do 2sets of everything, and I ended up doing 3. Problem is, by the time I got to the end of the session, I was WORN OUT, so I did 2 sets for the last superset. Elevated pushups were HARD so I did regular pushups for the 3rd set.

Warm-up (performed as a circuit 2x)

Bodyweight squats (10reps)
3reps of 10sec planks
8 kneeling push-ups
2reps of 10sec per side for side planks
10reps of light db rows

Workout B(performed as supersets)

DB Flat Bench Press (3x10) 20's for all sets
DB Step Up (3x10) 10's for all sets (prob could have used more weight)

Elevated Kneeling Pushup (2x8), Kneeling Pushup (1x8)
Stability Ball Leg Curl (3x12)

Plank (2x4 reps)
Bird dog (2x6 reps)

Homework for today: finish watching Mag Mobility so I can incorporate it Thursday. Finish reading Ch. 2 along with CD's and chapter questions.

Lisa~ · 10-10-2006, 09:32 AM

You're doing great. Just keep on keeping on.

TrainingGirl · 10-10-2006, 03:50 PM

Thanks Lisa

I just did Magnificent Mobility. I think I'll do a few of the movements on my off days this week. I'll stick with easy and medium for now. I need to work on balance issues. The prone scorpion is hard for me and I'm not sure if it's cause I'm a girl or I'm just unusually tender there...but it hurts my chest area. Anyone else have this issue? Maybe I'm just too big

I did love the scap push-ups though.

Jeff Rage · 10-11-2006, 10:11 AM

Hello!

Nice avi!