My lone client was Christina, she is always suprising me with her strength. We are working on a high intensity circuit type of training to increase her work capacity and melt the little fat she has, off her body. She is one of the leanest girls I have seen.
Yesterdays training looked like:
One Leg Dumbbell Deadlifts
supersetted with
Push Ups with feet on the ball
supersetted with
Barbell Rows
supersetted with
Medicine ball leg raises
The circuit was done four times through with a rest period of 45-60 seconds between each round. After completing the circuit, she performed 10 minutes of HIIT training on a spinning bike to really finish things off.
I usually do not have my clients do anything but a plank variation for core work but I made an exception with the medicine ball leg raises. As long as they are done in a controlled fashion and not pulling up with their legs (psoas activated).
I see people doing endless crunches everyday in hopes of getting their "six pack". Little do they know they are just creating lower back problems for themselves.
The function of the "core" muscles is to stabilize against torque and/or rotation. So why are we going to train them with flexion and extension?
Planks force us to activate and stay tight throughout the whole core.
Gun Show
Because of hockey at night, I pushed legs off until Saturday and decided to dedicate the day to hitting the arms. I usually pair arms up on push and pull day but because of the circumstances I figured I would hit them directly with my boy Lester.
California Press:3 sets (These look similar to a skull crusher except you are lowering the bar to your chin instead of your forehead. It almost feels like an extension/press.
80lbs x 12
90lbs x 12
100lbs x 12
Barbell Curls:3 sets (These were done with a 3-4 second eccentric portion followed with an explosive concentric portion. Arms never reach full extension and there is a good squeeze at the top. Doing them this way has cut down on the weight I use BIG time, but there has been noticeable growth by doing them in this fashion.)
80lbs x 12
80lbs x 12
80lbs x 12
Straight Bar Pushdown supersetted with Leg Curl Pressdowns:3 sets (I found a better use for those leg curl machines. We load the machine up with 4 plates and then do a behind the back pressdown almost mimicking a dip.)
150lbs x 12, 4 plates x 20
150lbs x 10, 4 plates x 15
150lbs x 10, 4 plates x 15
One Arm Dumbbell Hammer Grip Preacher Curls:3 sets (Slow eccentrics with fast concentrics)
30lbs x 12
30lbs x 12
30lbs x 12
Short and sweet. We were done in 45 minutes.
Song of the day: Ill Nino- This Times for Real
Tomorrow I am going to touch on diet and how you can follow one without breaking your bank in the process.
Until next time, keep pushin.
Easy
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