Update? :)
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Update? :)
[QUOTE=hifrommike65;2187544]Update? :)[/QUOTE]
Hey Mike. Once again I am way behind in journal updates. Behind the scenes I’ve been working on health coaching certification. I have 2 exams on the horizon, the first one is August 16. I’m told only 65% of people pass this exam on the first try so naturally I want to be in that group. So lately the majority of my time has been spent studying. I can’t wait to have this behind me so I can get to the gym more regularly.
hope things go well Sunny:)
What will health coaching certification permit you to do? (As opposed to personal training certification?)
[QUOTE=hifrommike65;2187580]What will health coaching certification permit you to do? (As opposed to personal training certification?)[/QUOTE]
Personal trainer limits me to exercise recommendations when working with a client (plus I would absolutely hate standing beside someone and watching them work out). As a health coach I have more flexibility on coaching my clients in the total health picture: movement, exercise, sleep, mental health, nutrition, managing physical and emotional stress.
Health coaching sounds like an excellent program. Good luck w/ the certification.
[QUOTE=MarkCuq;2188196]How about Arnold biceps and triceps program? if I combine your tips with the pro ARNI program?[/QUOTE]
[QUOTE=MarkCuq;2188449]Any suggestion?[/QUOTE]
Hmmm...
First, I’m not familiar with any of Arnold’s programs. Second, what tips of mine would those be that you want to combine with a bi/tri program? I don’t recall giving any tips, at least not recently. :dunno:
Hey peeps. Ya girl is still alive and still training like a freak, horrifying the neighborhood moms and intimidating most of the dads in the process. LOL!
School started on Tuesday and so did swim team practice LOL so needless to say this week has been a whirlwind.
With the start of school I’m trying to decide how to reorganize training. It’s been a hybrid powerlifting-bodybuilding mashup all summer but now I want to change things up. Not sure what, but I’ve never been a strict program follower and I have no intention of that sort of thing. It has never worked for my crazy family schedule.
Gym life at Exile is still bomb! I would lose my mind if I didn’t have this place and the people in it. Come down and train here just once, you’ll understand. Many training vids on my IG page if anyone cares.
Quick training recap from the last few days.
Monday: lower body
Box squats 4x 170 x 4
Sumo deads 8 x 165 x 1 with 45 sec rests
Trap bar split stance RDLs 3 x 95 x 8/leg
Unilateral leg press on assisted dip machine 3 x 85 x 8/leg
Assisted pistol squats 3 x 55 x 8/leg
Leg extension 3 x 70 x 8
Seated leg curl 3 x 70 x 8
Seated calves 3 x 45 x 15
Abwheel 3 x 15
Finished with 20” stationary bike
Tuesday upper body
Bench press 4x113x4
Smith machine floor press 3 x bar+70 x 8
Wide grip pullups 3 x BW+20 x 5
Seated Y press 3 x 25s x 8
Incline DB fly ss reverse DB fly 15s x 12 each, 3 rounds
Reverse grip bb row 3 x 95 x 8
Inverted rows 3 x BW x 8
Leaning DB lateral raise:3 x 15 x 12/side
Six ways 3 x 5s x 8
DB French press 3 x 30 x 12
Concentration curl 3 x 15 x 8/side
Finished with 20” stationary bike
Wednesday lower body
Box squats 3 x 155 x 5
Sumo deads 10 x 155 x 1 with 30 sec rests
Walking lunges 3 x 15s x 12/leg
Reverse hypers 3 x 10 x 8
Ab wheel 3 x 15
Donkey calves 3 x 140 x 10
Finished with 20” stationary bike
Today was rehab, mobility, and stretching plus 20” stationary bike
That’s all for now :byeb:
Friday 9/6 upper body training
Tim Anderson’s 5 resets, 1-3 min each (head nods, rocking, cross crawls, rolling, bear crawls)
Followed by Lotsa mobility work, including a bunch of new exercises given to me by a chiro friend.
Planks:
3 x 30 sec hold, 30 sec rests
Pushups:
3 x BW x 12
Incline press machine:
55 x 8
70 x 8
85 x 8
100 x 8
3 x 115 x 8
Military press machine:
55 x 8
70 x 8
3 x 85 x 8
Reverse machine flyes:
3 x 45 x 12
Reverse grip lat pulldown:
90 x 8
3 x 105 x 8
Lateral raise machine:
2 x 30 x 8
30 x 8 drop 20 x 12 drop 10 x 15
Finished with 20 minutes on the stationary bike
keep it up, young lady:)
[QUOTE=CHILDOFGOD;2188536]keep it up, young lady:)[/QUOTE]
Thanks, COG
Saturday 9/7 lower body
Tim Anderson’s 5 resets
Ton of mobility work
Bunch of prescribed scoliosis exercises
After over an hour doing all of the above I really wasn’t up for much but I still made it a productive little session
Capt chair knee raise ss traditional floor crunch:
15 ss 15, 3 rounds
unilateral leg press on assisted dip machine:
1 x 55 x 15/leg
3 x 70 x 15/leg
Pistol squats on assisted dip machine:
3 x 55 x 8/leg
Unilateral leg extension:
30 x 8/leg
30 x 10/leg
30 x 12/ leg
30 x 15/leg - Rest paused to get all the reps and turning shades of plaid
Unilateral seated leg curl:
30 x 8/leg
30 x 10/leg
30 x 12/ leg
30 x 15/leg - rest pausing to get to 15 and yelling all the way LOL
Donkey calves:
3 x 90 x 10
Finished with 20 minutes on the stationary bike
Sunny, what is you optimum length of workout?
[QUOTE=hifrommike65;2188554]Sunny, what is you optimum length of workout?[/QUOTE]
I prefer 3 to 3.5 hours. That includes mobility work (undoing the effects of the 35 minute commute to the gym), warmup, weights, and 20 minutes of cardio. Plus at least 6 bathroom trips because, well, 3 kids.
So you bring your children to the gym w/ you? If so, what do they do?