Wednesday, December 12, 2012

My Trainer's Trying To Kill Me... Again

My personal trainer Donnie is great because there's not a workout that we ever truly repeat. Every workout is based on what's been happening in my life and my training leading up to it and what run workouts and race goals are coming up.

But that means sometimes we have workouts like today. Where I swear... Donnie's trying to kill me. To which when I called Steve after, he said, "Again?" Where I'm so glycogen depleted 25 minutes in that I'm yawning uncontrollably (a sign of that heavy carb burn from intense exercise).

Every once in a while we write down the workout so that I can see all I accomplished, and he thought today was a good day for that again. So for fun, here's today's workout explained...

  • Chest Fly on the Freemotion cable machine - combination set of flat/down/up/alternating, 21 reps, 3 sets. So now that little strand at the top of the pectoral, where your chest muscle meets your underarm, is screaming. Yay for 63 reps!
  • Flat Bench Press - 20 reps of 45 lbs, 3 sets. Yay for 60 reps!
  • 3 sets of the combo of:
  • Single Leg Squat with kettlebell - 8 each side 
  • Backwards Treadmill, 15% incline, 2.5 mph, 20 seconds (yes, jogging backwards)
  •  Squat jump - 10 for first two sets, 8 on last set

  • 3 sets of the combo of:
  • Standing Bar Row, attached on only side, 5 reps. Attaching on only one side means crazy core work to stabilize 
  • Sitting Row on Freemotion cable machine, 45 lbs, 20 reps

  • 3 sets of the combo of:
  • Hamstring curls, 100 lbs!, 8 reps 
  • Single leg lifts (over leg crossed over) on the ball, 8 reps. All hamstring to do the lift and keep the ball stabilized and from rolling out so after the fatigue of the curls, it makes it much harder. 
 So yes, I want a nap. NOW. But off to do some work, run some errands, and take care of my kids. And at some point look at the schedule from my coach to see what I have to run today. YAWN. Send coffee, please.


2 comments:

  1. That's some good stuff right there. That first superset is 31 flavors of awesome.

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  2. What doesn't kill ya makes ya stronger, right? :D I need to get back to doing something besides baby 10 lb dumbell workouts.

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